Personal Trainer in Kuala Lumpur (KL), Cyberjaya, Putrajaya, PJ, KLCC, TTDI, Damansara

24 December 2010

Just got back home!

Hey peeps! Sorry for not updating this blog for 2 months. I was actually loaded with tons of work even during my last post. And on 19th Nov 2010 onwards, i was away for a overseas assignment (no related to fitness, but my interest in photography). India and Nepal to be precise.

I'll be posting regularly starting from January 2011 onwards as I'm already in holiday mood now.

Till then ;)

20 October 2010

Fitness Rant | Sits-Ups and Cardio

I decided to start what  I call Fitness Rant. And no, I'm not ranting angrily or loudly, but just taking opportunity to blog and reeducate people about exercise science. I get questions that are associated with fitness myth(s) too often, thus I decided I'll rant about it.

Question: 
I started going to the gym for the past 2 months. I have a trainer and my trainer told me to do chest press, leg press, bicep curls etc etc (she demonstrated a few other exercises that she did not know what were they called) . But when I told my friend about my exercises that I am doing, my friend laughed at me and said If I want to lose fat, I should be doing Sit-Ups and Cardio, that would be enough. Is my trainer doing the right thing?

My answer: 
What your trainer is asking you to do is good. Chest Press and Leg Press, these are compound movements working on your major muscle group, and is very important to be done if you are looking into losing fat. When you lift weights, microscopic tear takes place in our muscle fibers. And our body response to the microscopic tear is by building more muscles, which depends on calories (food you eat) to be built and maintained. When you grow muscles, you will lose fat, provided you eat the right food that helps in building muscle and losing fat.

The person who says that it would be enough for you to be doing sit-ups and cardio certainly do not have any exercise science knowledge at all. Cardio is good, but too much of cardio alone will effect your body's ability to lose body fat due to the body's adaptation. While Sit-up has it's own fitness myth related to what we call spot reduction. Spot reduction is a believe that if we want to lose fat of a particular area in the body, all we need is to work on that area. Sit-up for instance, should be done if you want to lose stomach fat. This is totally untrue. Fat lost takes place only when there is calorie deficit, that means there must be more calorie expenditure to calorie intake. If you want to lose fat, regardless of which area, it has to happen as a whole, rather than just a particular area.

Besides, if sit-ups are enough to lose fat, why are there still so many fat people around despite doing an accumulated thousands of sit-ups?


My recommendations:
Do compound resistance exercises, combined interval cardio such as HIIT or Tabata. According to studies, long-steady cardio such as running on the treadmill for 1 hour straight is said to be less effective compared to interval cardio.

09 October 2010

Coming Out of Retirement

I'm trying to make myself sound like some big superstar athlete who came out of retirement. Oh yeah!


Just few hours ago, I landed a silver medal from MAPCU Taekwondo Tournament, contributing to today's 1 Gold and 3 Silvers for UCSI University Taekwondo team.

I never thought I would be competing in Taekwondo anymore since my knee surgery ( ACL reconstruction and meniscus repair ) in 2005 after snapping them during a District Level Taekwondo Tournament, and re-snapped 3 months later for rushing into training ( yes, I had two surgeries on the same knee within 3 months).

Despite not training Taekwondo specifically at all since my knee surgery, I am pretty proud to say I lost in the final 7-8, missing the Gold medal by a point - which I personally think I should have scored at least 10 points for having more than 3 kicks (which lands properly) on the opponent's head.

Would I start competing actively in Taekwondo again? Hell yeah!

Take home message? 
Never be too fast to write off anything. With desire, right knowledge and action plan, you can achieve what you want to achieve. In my case, what made it worked was a strong desire from me to compete, combined with right sports and exercise science knowledge, I planned a safe and appropriate physical conditioning training to prepare for this competition.

03 October 2010

Public Talk at WELcafeTurningPoint



I gave a talk on Fitness Within You ... Anywhere, Anytime at Turning Point Welcafe a few hours ago. The talk basically covers that to be successful in something you do, there must be a desire, knowledge and action plan. That includes fitness.

Then followed by bodyweight exercises that participants could do anywhere and anytime without the need of equipments. The talk ended with Q&A session - where many, and I mean it, many interesting questions were asked. I would try to recall as many questions as possible and share it here.

Meanwhile, I'm sorry that I did not prepare the exercise list and instructions handout for the participants. But would be emailed to them later.

22 September 2010

Resistance Training and Cardio

This post is a continuation from my previous post.

**  **  **


Doing too much of cardio is bad if you are looking into losing body fat. Our body works in a unique way. When you are doing long – steady cardio (eg: jogging) your body would break down muscle tissues as energy source when they run out of glycogen source from your muscles. Breaking down of muscle tissues would cause metabolism rate to drop due to lesser muscle mass. This is because muscle mass are built and maintained upon calories which are acquired through the food we eat. Therefore your metabolism rate would be higher if you have higher muscle mass.

Then what about strength and resistance training? 
When you do strength and resistance training, microscopic tear takes place in our muscle fibers. And our body response to the microscopic tear is by building more muscles, which depends on calories to be built and maintained. That again, means higher metabolism rate. Oh yeah, for the ladies, you don’t have to worry about building muscles, you won’t end up having big and bulky arms – because you won’t due to the nature of your muscle building chemical content. Even for the men, it takes us discipline, commitment, proper training and diet to get buffed. The ladies would at the most get sexy toned arms like Jennifer Aniston and Jessica Beil, which looks more attractive to me - personally.

Now, take note that I mentioned too much of cardio is bad if you are looking into losing fat. I did not say doing cardio is bad. There are lots of benefits from cardio training. Another thing is long-steady cardio can be boring to many people. And if you are one of them who find long-steady cardio boring, try doing short and intense cardio training instead of long-steady cardio. And these short and intense cardio training are done with the equipments I mentioned in my previous post. Watch the videos below to get an idea of it.



Take home message? 
Cardio is not the only thing you should do if you are looking primarily on shredding body fat.

13 September 2010

Home Exercise Equipment(s) That You Should Have

One common question that I’m being asked is about home exercise equipments, or better known as home fitness equipments (blah, whatever you call it.). And the common question would be asked in a way where it revolves around treadmill, stationary bike and elliptical trainer.

I’m not surprised considering how the media portrays or should I say associate these machines with burning fat. And for some cases, the abs shaper even made its way into the list.

When I give my recommendations, they get surprised that it’s not anything that they shortlisted. Instead I suggest to them buying Kettlebells, Dumbbells EZ Curl Bar or Barbells with Weights. They are all resistance exercise equipments, and none of them falls under the cardio machine category

EZ Curl Bar, Kettlebell and a Dumbbell

I'll explain to you why in the next post

16 August 2010

Exercise During Ramadhan?

It has been 6 days since Ramadhan started on the 11th August, and I would like to wish all Muslim readers a blessed Ramadhan Mubarak ahead. In case you are not aware, the Ramadhan month is known as the holiest month for Muslims all over the world, where Muslims observes one of the 5 pillars, fasting or also known as Sawn.

And it's not uncommon for Muslim friends to ask me how should they adjust their exercise routine during the Ramadhan month or should they stop exercising during the holy month? Even non-Muslim who don't fast would ask me the same question, out of curiosity to know.

In general, many side effects take place in the body during fasting mode, both physiological and psychological. Nausea, headache, lethargic and the list goes on. All these happens as the body tries to adapt to the change of diet of not having sufficient calories to sustain the demands imposed on the body. There are also other side effects that are invincible to the naked eyes, like slower metabolism rate to conserve energy and breaking down of muscle tissue to be used as energy source in the absence of food.

Back to the question on whether to exercise during Ramadhan?
The answer is simple – Just do whatever that works for you, and most importantly doesn't harm your body. You see, every person's body is unique in their own way. And our body responds differently from one another as well. What work for you, might not work for me and vice versa. I know of people who could still maintain their exercise routine during the fasting month (on a lower intensity of course), while some people's body just could not keep up with the additional stress demand from exercise.

Most fitness professionals I know personally say that it's counter productive to exercise when fasting, especially for those looking for put on muscle mass. But I personally think that it depends on the timing you choose to exercise. We all know that well timed post-exercise meal is important for protein synthesis to happen, so it would be good to choose proper time where you could break fast immediately after your exercise.

Besides, one study done by a Canadian University reported that those who performed resistance exercise when fasting would be able to reduce muscle tissue lost rate compared to those who fasted and did not perform any resistance exercise.

While there are many theories available on exercising when fasting, end of the day you'll have to try out by yourself, make adjustment and make use of whichever that suits you best for optimal results that you desire. But always remember, due to the insufficient calories intake, it's not uncommon to experience drop in performance during fasting.

I wish you happy and safe trainings :)

07 August 2010

Knowing Your Sources of Calories and Needs

In my previous post, I mentioned that it's not what you eat that makes you fat, but eating more calories than the body need is what makes you fat!

But what are calories actually?
A calorie is the quantity of heat required to raise the temperature of 1 gram of water 1 degree Celsius. (Okay, that's according to some science textbook's definition). So basically a calorie is a unit for energy. In this post's context, it's about energy for the sustenance for us, humans.

We need energy for everything that we do, breathing, walking, standing, and even lying down resting. And we acquire energy from no other than food. A gram of carbohydrate contain 4 calories, a gram of protein contain 4 calories, and a gram of fat contain 9 calories. While above all that, next to fat is alcohol with 7 calories from every gram, and the worst part of alcohol is, it has no nutritional value.

And to choose your source of calories, ISSA recommends the 1-2-3 nutritional rule-of-thumb. What it means here is 1 part fat, 2 part proteins and 3 parts carbohydrates. Alternatively, you can also modify it based on higher protein intake, which makes it 1 part fat, 2 part carbohydrates and 3 part proteins.

Next question would be, how does this work?
Let's say you are a Male, 90kg with 15% body fat and a fitness buff range weight lifter who needs 3420 calories per day. What you need to do is divide 3420 with 6 part which makes it 570 calories per part.

570 x 1 part fat = 570
570 x 2 part carbs = 1140
570 x 3 part proteins = 1710
                       Total = 3420

Followed by;

570   divide 9 ( fat calories )       = 63 gram of fat
1140 divide 4 ( carbs calories )   = 285 gram of carbohydrates
1710 divide 4 ( protein calories ) = 428 gram of protein

The amount of 3420 calories should come from 63 gram of fat, 285 gram of carbohydrates and 428 gram of protein.

I'm sharing the above calculation just for people's knowledge sake. But for real world application, it's actually not easy to count the amount you are eating and calories. But as a general guidelines, I personally adapt 3 part protein, 2 part carbohydrates and 1 part fat for my food intake. And what I do is - the amount of carbohydrates I consume is about the size of my fist only, with one whole skinless chicken breast, and vegetables. The food stall operator would usually ask me how can I be full from eating so little rice, I just smile :)

26 July 2010

What Makes You Fat?

Last semester at University, I was required to do a presentation for the module of Physiological Psychology. Physiological Psychology studies on how the mind affects the body or how the body affects the mind, depending on which school of thought you subcribe to.

So I decided to talk about Fad Diets considering going on a diet is pretty a hot topic among the female students. I covered on various types of fad diets - low carbs, no carbs, high protein, etc. You may ask how is it related to Psychology. Here's an example; the no carbs and all protein diet causes you body to be deprived of glucose which comes from carbohydrates. And glucose is known as your brain's food that helps in brain functioning. When your body could not find any glucose, they would start producing ketones as replacement. However ketones do not work as well as glucose, hence affect your brain's functioning on decision making etc.


The main highlight on this post is on something that made the whole class started clapping and cheering. One of the questions that was asked by the students was;

"Does that mean we have to stop eating McDonalds?"

Which I answered "No, We can eat McDonalds and I love McDonalds too".

That answer made the whole class started to clap and cheered. But of course, I further explained that;
"It's not what we eat that makes us fat, but it's how much we eat, the calories intake versus calories outtake, or should I say how much you eat and what do you do to burn off the calories. Often people just eat too much, and not doing enough physical activity, and things just get worst as we are living in a what I call sedentary society."

And the class went silent for a while before I further added that we should all eat moderately and more importantly engage in regular physical activities.

Coming up in next write up - Knowing your source of Calories.

22 July 2010

When Normal Isn't Exactly Normal

In my previous post, It's Not All About Weight Anymore explains a little about why you should not be concern about your weight, but concern about your body composition instead.

Here's another reason why you should be concern with body composition. According to a study by the Mayo Clinic, the old belief that you should be healthy if your weight fall in the range of Normal according to the Body Mass Index, isn't exactly true.

Two 23 years old male may have similar weight at 70kg, but one has a body fat level of 15%, while another 22%, the latter has a higher risk of developing cardiovascular diseases due to the high level of body fat. The researchers of the study coined it with the term Normal Weight Obesity. While you may look and appear fit, but your body is actually working like an obese person's body - metabolic syndrome.

So it can be really deceiving to see someone who looks fit, but not exactly fit, thus being a walking time bomb. But then, how do we know if we are really fit? As a general guideline used by fitness professionals, physical fitness consist of 4 components - muscular strength and endurance, cardiovascular capacity, flexibility and body composition.

Lastly, I think the study done by the Mayo Clinic should also suggest people to stay away from slimming centers that makes people look fit and healthy, but actually not.

12 July 2010

It's Not All About Weight Anymore!


Very often I hear from people saying that they need to lose weight. While people who started on regular exercise complaints that their weight remains the same on the weighing machine.

Let's get a better understanding when it comes to body weight. Our body weight include bone, muscle, water, fat and internal organs. As a fitness professional in general, we always look into what we call Lean Body Mass (LBM) and total body fat.

Lean Body Mass consist of muscle, bones, tendons, ligaments and internal organs. While total body fat consist of essential fat and storage fat. Essential fat are required by our human body for body functions. They are stored in the heart, lungs, liver, spleen, kidneys, intestines, muscles, bone marrow and lipid-rich tissues throughout the central nervous system and female has a higher percentage of essential fat due to their child-bearing nature. While storage fat is stored in adipose tissue, which includes subcutaneous (under your skin) fat. And it is the subcutaneous fat that we think about when we mention the word: FAT.


When we engage in consistent and regular physical activities combined with proper nutrition intake, knowingly or unknowingly we would naturally increase muscle mass due to muscular stress from our physical activities. And muscles are heavier compared to fat, which explains why there is no decrease in the reading of your weighing machine or there could even be an increase in weight, due to the additional muscle mass being put on despite losing fat. This is why it's not all about weight anymore, but it's the overall body composition that we should look into. Never mind the readings on the weighing machine scale, never mind the Body Mass Index (BMI), but take the body composition stats into serious consideration. You should be looking for is decrease in body fat and increase in muscle.
 
You may want to ask, how do we measure our body composition? 
There are many methods used to measure body composition namely Dual Energy X-Ray Absorptiometry (DEXA), Underwater Weighing, Nuclear Magnetic Resonance (NMR), Ultrasound, Near Infrared Interactance (NIR). I personally have never tried measuring my body composition using the mentioned methods above due to it's availability in our country. But two of the most commonly used method would be the Bioelectrical Impedance and Skinfold Thickness method, which I personally use them for my clients' assessment.

Once again, forget about weight and start to look into body composition instead. Check with your fitness professional about it.

By the way, Did you know that despite being categorized under normal weight in the BMI chart, you could be actually a walking time bomb? While an overweight person could be healthier than a normal weight person. I'll write about it in my next post.

05 July 2010

The "No Time" Post

Okay, look. I'm filled up with lots of work lately. And I don't have much time to actually blog. However I never say no time to exercise, which is a very common excuse I always hear from people around me.


So what kind of quick exercise I do if I don't have time for my training ?
A very quick and simple one, no equipments needed and won't even take 15 minutes of my time.

5 rounds of :

20 push ups
20 bodyweight squats
20 burpees

Once I complete 5 rounds of those exercises, I end with a plank - holding as long as I can.

While It may not be enough according to ACSM's guidelines for physical activity recommendation, but it's anyhow better than not doing anything.

Have a great week ahead :-)

28 June 2010

I am Now a Certified Sports Massuer

Remember that I was saying I was up for something that I've not done before last month? and I will be out of Malaysia every weekend. Well, that something that I've not done, is done for as I received an email last week from the Singapore Sports Council informing me that I've successfully passed my Sports Massage course. And as mentioned on the title, I'm now a Certified Sports Masseur.


The 6 weekend course was a great one as I learned so much new things from the trainer of the course who is a Sports Rehabilitation Specialist with the Singapore Sports Council, assisted by one Senior Physiotherapist and two senior sports masseur. And of course, a short exposure to the Singapore fitness industry shows how much our country are actually lacking behind in terms of promoting fitness and healthy lifestyle by our government.

Singapore Sports Council Sports Massage Course Batch of May 2010

Out of the 22 students, only 6 of them including me are people working in the fitness industry (PT, GFI and Sports Trainer of a soccer team), 1 national Singapore athlete and the rest are fitness enthusiast who wants to learn something new that are not related to their profession at all. Talk about diversity? Hmm ...

We were also given task to massage Singapore national athletes as part of our training. I was given one Netball player from the national junior team, and one Weightlifter who is training for the next Commonwealth game. Feedback from them? "It's good and relaxing" said the Netballer. While the weightlifter actually added me on Facebook and thanked me for loosening his tight back and managed to improve on his Snatch training the next day. I really hope they are honest with me :-)

Massage therapy anyone?

25 June 2010

My Thoughts on The Biggest Loser Reality Show - Updated

** Update on 25/6/2010 **
Apparently what we saw as reality show on television wasn't exactly reality. See what was reported by CBSNewsOnline at Youtube on 18th June 2010.



** Original post on 19 April 2010 **
I saw on the official Biggest Loser Asia facebook group that audition for season 2 is coming soon. To be honest, I did have the thought of asking some of my obese friends to join the audition back in the debut season although I've personally not watched more than 10 episodes of Biggest Loser USA. And yes, I did NOT watch a single episode of Biggest Loser Asia, in fact I can't even remember what was their airing time and day on Astro. I only saw the the winner's photo as people were talking about him over the internet. And I personally think that he looked sick.

Before and After - Biggest Loser Asia Season 1 winner

The reason is simple. I'm disgusted with what was and still being portrayed on television about losing weight. It gives a wrong impression of what we as fitness professionals do for our clients. And reality show isn't exactly reality, at all !

In reality, we do not train up to 4-5 hours per day, what more for people who before being in the show, were sedentary. What we see on television is not even half of what actually happened in the training center. If we were looking at American College of Sports Medicine's guidelines of losing weight safely, It is not safe to be losing 10-25 pounds per week. I would say what we see on television is more of a one time quick fix plan to lose weight rather than adapting a healthy lifestyle.

It's also pretty outdated way in my opinion to just track their weight lost progress. The overall of body composition should have been looked into rather than just weight. You see, our body weight are made up of our body organs, bones, muscles and fat mass. In general health and fitness, we usually look into muscle mass and fat mass for measurement purpose. When you start exercising, don't get panic if you see that your weight never drop on the scale, or perhaps it might even increase. Reason is simple, muscle mass are heavier than fat mass. You lose the fat, and put on muscles, which means there might be no changes on the scale or even heavier. Look at the mirror and see changes in your own body instead. Better still if you can buy the bio-electrical impedance machine (not the most accurate, but it's fine for general guidelines and tracking) and check on your body composition.

But again, all those mentioned above is only based on my judgment from watching less than 10 episodes of Biggest Loser USA. None the less, the show serves as a good motivational tool for people, even for a trainer like myself - when I see Bob Harper and Jillian Michael being so fit in the show.

Bob Harper and Jillian Michael - Trainers of Biggest Loser USA.

23 June 2010

Questions in regards to Squat - Updated !

** Update on 23/6/2010 **
I came across this article (8 Stupid Myths about Squatting) by world renowned strength coach, Charles Poliquin. Look what he has to say about Squats are bad for knees on Myths #2 .

Myth #2: Squats are bad for the knees. Not only are squats not bad for the knees, every legitimate research study on this subject has shown that squats improve knee stability and therefore help reduce the risk of injuries. The National Strength and Conditioning Association has published an excellent position paper on this subject with an extensive literature review, and data from the Canadian National Alpine Ski Team suggests that regular squatting reduces not only the rate of injuries but also the time it takes to recuperate from injuries that do occur.

When I was hired to work with the Canadian National Women’s Volleyball Team, I found all of them suffered from varying degrees of an overuse injury called patellar tendinitis, or jumper’s knee. I believed the problem was partially caused by a structural imbalance in the lower quadriceps muscle called the vastus medialis oblique (the teardrop-shaped muscle that inserts at the knee). To correct it, I had these athletes perform Petersen step-ups and then gradually progress into full squats. Only one athlete still had jumper’s knee after less than three months of proper training.

Providing you don’t relax or bounce in the bottom position of the squat, you’ve got nothing to worry about. When you relax, the knee joint opens up slightly, exposing the connective tissue to stress levels higher than their tensile strength. Does that mean you should never pause in the bottom position? No. It simply means that if you pause in the bottom position, you must keep the muscles under tension, holding the static (isometric) contraction. In other words, don’t relax at the bottom of the squat and allow your connective tissue to stretch out like a piece of saltwater taffy.

** Original post on 11 June 2010 **
I was warming up with full range of motion (ROM) body-weight squats, squatting as deep as I can with my knee extending beyond my toes. One trainer came over telling me that it's bad for my knees and it's not safe - I should be doing half squats and knees should be behind the toes instead. Knowing his background, I believe he's speaking from the input of a certain textbook.

So I explained my point to him that I opt for full ROM + knee extending beyond toes as I believe in getting full functional range of motion and with knees extending beyond the toes are part of natural human movements. While I also told him that he was not wrong to say it's bad for my knees.





According to Kreighbaum (1996) deep squats with knees extending beyond toes are absolutely fine. However there are 3 concerns to look into; (1) Speed of descent, (2) size of calves and thighs, (3) Strength of controlling muscles. Let's see what he has to say;

The primary danger to the knee occurs when the tissues of the calf and thigh press together altering the center of rotation back to the contact area creating a dislocation effect. The danger of knee injury in this situation may be prevented if either of the following factor are present:
  • center of gravity of the body system is kept forward of the altered center of rotation 
  • muscles of the thigh are strong enough to prevent the body from resting or bouncing on the calves.
Kreighbaum concludes the deep squat is of little danger to the knees unless these variables and factors are disregarded

The reason I told the trainer that he was not wrong is because it would be dangerous for me, IF I neglected the mentioned concerns by Kreighbaum. Noticed the IF ?

11 June 2010

Questions in regards to Squat

I was warming up with full range of motion (ROM) body-weight squats, squatting as deep as I can with my knee extending beyond my toes. One trainer came over telling me that it's bad for my knees and it's not safe - I should be doing half squats and knees should be behind the toes instead. Knowing his background, I believe he's speaking from the input of a certain textbook.

So I explained my point to him that I opt for full ROM + knee extending beyond toes as I believe in getting full functional range of motion and with knees extending beyond the toes are part of natural human movements. While I also told him that he was not wrong to say it's bad for my knees.





According to Kreighbaum (1996) deep squats with knees extending beyond toes are absolutely fine. However there are 3 concerns to look into; (1) Speed of descent, (2) size of calves and thighs, (3) Strength of controlling muscles. Let's see what he has to say;

The primary danger to the knee occurs when the tissues of the calf and thigh press together altering the center of rotation back to the contact area creating a dislocation effect. The danger of knee injury in this situation may be prevented if either of the following factor are present:
  • center of gravity of the body system is kept forward of the altered center of rotation 
  • muscles of the thigh are strong enough to prevent the body from resting or bouncing on the calves.
Kreighbaum concludes the deep squat is of little danger to the knees unless these variables and factors are disregarded

The reason I told the trainer that he was not wrong is because it would be dangerous for me, IF I neglected the mentioned concerns by Kreighbaum. Noticed the IF ?

03 May 2010

A Little Update

I'll be away from Malaysia every weekend for the next 6 weeks starting from 8th May 2010. I'm up for something exciting, something I've not personally done before.

But I'll only announce what it is once I'm done with it.

And oh yes, I'm sorry I've not been blogging consistently. I've been really really tied down with things which has higher priorities. I promise I'll start blogging actively again on health and fitness :)

Meanwhile, stay tuned !

19 April 2010

My Thoughts on The Biggest Loser Reality Show

I saw on the official Biggest Loser Asia facebook group that audition for season 2 is coming soon. To be honest, I did have the thought of asking some of my obese friends to join the audition back in the debut season although I've personally not watched more than 10 episodes of Biggest Loser USA. And yes, I did NOT watch a single episode of Biggest Loser Asia, in fact I can't even remember what was their airing time and day on Astro. I only saw the the winner's photo as people were talking about him over the internet. And I personally think that he looked sick.

Before and After - Biggest Loser Asia Season 1 winner

The reason is simple. I'm disgusted with what was and still being portrayed on television about losing weight. It gives a wrong impression of what we as fitness professionals do for our clients. And reality show isn't exactly reality, at all !

In reality, we do not train up to 4-5 hours per day, what more for people who before being in the show, were sedentary. What we see on television is not even half of what actually happened in the training center. If we were looking at American College of Sports Medicine's guidelines of losing weight safely, It is not safe to be losing 10-25 pounds per week. I would say what we see on television is more of a one time quick fix plan to lose weight rather than adapting a healthy lifestyle.

It's also pretty outdated way in my opinion to just track their weight lost progress. The overall of body composition should have been looked into rather than just weight. You see, our body weight are made up of our body organs, bones, muscles and fat mass. In general health and fitness, we usually look into muscle mass and fat mass for measurement purpose. When you start exercising, don't get panic if you see that your weight never drop on the scale, or perhaps it might even increase. Reason is simple, muscle mass are heavier than fat mass. You lose the fat, and put on muscles, which means there might be no changes on the scale or even heavier. Look at the mirror and see changes in your own body instead. Better still if you can buy the bio-electrical impedance machine (not the most accurate, but it's fine for general guidelines and tracking) and check on your body composition.

But again, all those mentioned above is only based on my judgment from watching less than 10 episodes of Biggest Loser USA. None the less, the show serves as a good motivational tool for people, even for a trainer like myself - when I see Bob Harper and Jillian Michael being so fit in the show.

Bob Harper and Jillian Michael - Trainers of Biggest Loser USA.