No Pain No Gain?! Myth or Truth

It's posted in most gyms if not all. It's the tag line for every fitness trainers and instructors, heck, its even on fitness magazines.. But how true is this catch phrase to its publicity? It has always been the truth since ancient times of the bodybuilding world but time have changed and for the better if not worst.

I would say, the only PAIN you should be feeling for the gain is the pain of fighting to commit to being determined and committed to the exercise routine, diet and health. It's the sacrifice worth for the pain. Trust me, it's not easy to maintain a healthy lifestyle. lots of dedication involved. Truth is, even up till now, i've to struggle out of bed to pick my ass up to hit the gym. But i've managed without fail to push myself to make it happen.

I used to think that my muscles are only worked when I feel the pain right after or even before i finish the workout. I would work and work till i can't even feel my muscles before i leave the gym... but with much knowledge and experience now, .... OMG, the amount of lactic acids build up.... building up muscles is all bout the recovery factor and not by injuring them further. If you think you would feel more manly leaving the gym walking like you have the balls of an elephant, then think again.

Always monitor your workout, plan it out. alternating it to your conditions daily is essential but do not go overboard. Make sure when you have a goal, hit it and you can exceed it a little further to pump in the extra to get that last few sets to failure but not more. Trust me, you will feel it in a few days time and you can definitely see the pump sustained.

Plan, pump, and recover to get bigger, thicker and leaner muscles.... NO PAIN! NO GAIN!

Bong Cheng Tzuu on no gym day.....

More Updates

22nd December 2010 - 5th week since I started bulking up... more size, more mass... but there is yet more weights to gain...

I've always have huge forearms but i didn't realize the size till today... lol

Well, at least I have thicker back now... i've gotta increase the thickness before i start cutting back again....

Natural Power

Yes, that's rite, the food which all couples avoid before kissing is actually one of the main ingredient to boost up that testosterone level and lower your fats enemies. Garlic is known to lower your blood pressure by boosting levels of nitric oxide and hydrogen sulfide, which increase the diameter of blood vessels to reduce the blood pressure. In which, more blood and nutrients will be pump into the muscles and therefore, it is recommended to take garlic before workout. In short, It means bigger thicker muscles...

so now don't go vamp and avoid these treasures of the bodybuilding world.

Another Success Story

Here's another one of my satisfied client for a slimming and toning up program. Getting rid of the excess fats around the lower chest and stomach which is one of the most irritating stubborn area for most men...

Work your bottom to gain the whole!

you know the old saying you want it hard, you better play it harder... hahaha.... (DON'T STRAY) but in truth, there is no such thing as a shortcut if you wanna gain quality.. and if you want that quality, you better follow the rules... and WORK ON THOSE CORES..

What are cores? well, The major core exercise are Squats, Deadlifts, bench press and chin ups .. these are the exercise which will help you get all your muscles working.. THESE are the EXERCISE which will help you put thickness on those fibers within... Trust me, I've been pumping Bench Press for 1 month and BOOM!! I don't work squats much cause im a little lazy.. lol.. but once i get down to it, it's a DAY DEDICATED to SQUATS.... and gosh, i feel like im going to puke each time... but hey, you wanna build bigger, thicker and quality muscles, You'd better!!

But please be reminded, As long as it's to do with movements even if it comes down to lifting your fingers, there is a risk of injury.. so do get expert advice and spot before you attempt any of these awesome core exercise...

Road to Bodybuilding

Here's a couple of more pictures after 6 days without gym. LOL, i actually took these pictures after work.. well, after setting up all the cables and projectors for an upcoming event. As usual, I hate wearing shirt during these kinda work because of the local hot and humid weather and I sweat a lot lately. The stickiness is really irritating.

As from comments, I've managed to build mass on my chest. Probably that's where all the 3.2 kgs I added went.. lol.. but i improved the mass on my triceps and biceps. Now all I need is to add more mass until my ideal size and then shred down..

Salvation and Lust

Please don't stare... but in truth, i would so love to be bath in "WARM DARK CHOCOLATE" .. the thought sends sensational feelings up my spine.. well, i heard somewhere in the world they actually have this chocolate spa... but i can't remember where... anyways, we are not here to talk bout chocolate bath... hmmm.... yummy..... haiz.... getting back to real business....

so why am i talking bout chocolate in a fitness / diet blog? well, in truth chocolate actually helps you in your diet... 1st and foremost, chocolate helps to curb that cravings and definitely mood control. The fat content in chocolate helps provides a feeling of enjoyment and satisfaction, releasing mood-enhancing endorphins. which in turn improve your mood so you won't feel that depressed while maintaining that strict diet of yours... lol

Furthermore, Chocolate is know to have a high content of antioxidant which is equal to both the wine and green tea. Dark Chocolate can help you to protect your cells from cancer causing toxic which can help you to reduce the risk of cancer or heart disease. but bear in mind, whatever taste good in the mouth might not be as healthy for the body... so lay off those white chocolates... lol

other that the 2 stated goodness of dark chocolates, it is know that these Food Fit for Gods can help you to reduce cholesterol and blood pressure as well as aids in your blood circulation.

but remember, always practice moderation when you consume them ... it's not bout quantity... its just bout quality :) enjoy those DARK CHOCOLATE

BEEF PROTEIN!!

I know, I know... I look freaky here but it's been so long since i last had my favorite dish "Lean Tenderloin Steak" I've no idea but i've long love steak since the day my dad brought my family and I to have my 1st steak lunch in Wisma Saberkas Kuching. Well, back then i didn't know it's protein and creatine of course.. hahaha...

well, im not promoting the beef because too much of these protein will cause indigestion and cholesterol... lol. hence, most of the supplement companies are making beef protein without the cholesterol and fats included. but its not something which you should exclude totally as it's one of the best food to get some mass up those muscle. other than chicken and fish, beef contains the best substance to feed those muscles. but remember, only lean steak without the fats as you won't wanna mass up without the quality. it would be easier for you to maintain those hard earn muscles if you don't put too much of fats underneath those skins.

there are many ways to prepare a great tasting healthy lean steak.. of course, frying is out as it will take away all those nutrients and it's never the best way to enjoy those steaks... grilling is always the best but if you don't mind the taste, you can always boil or broil them... lol... but do be wise in choosing the right ingredients to tag along as well as condiments.. OLIVE OIL rocks....

now beef your way to a beefy you