Thin Man Transformed Into Muscle Man

He plunged into the world of fitness from his college days. From an young boy who exercised his physique in various fitness equipment, he turned into an influential muscle man in the international bodybuilding industry. After participating in professional competitions all over the world for many years and winning numerous awards, Terrence Teo finally won the Italian Tsunami professional championship in 2021, and officially qualified for next year's Mr. Olympia Bodybuilding Competition, becoming the first in the history of Malaysia to set foot on the Olympic stage. Mr. Olympia Bodybuilding Competition is the world's highest-level bodybuilding competition, and it is also the highest honor and ultimate dream of every bodybuilder.

First Malaysian To Mr. Olympia Bodybuilding Competition

Don't think anyone can participate in the Mr. Olympia Bodybuilding Competition who has muscles or strength. This stage that every bodybuilder dreams of has a very high barrier to entry. Athletes must first obtain the qualifications of the International Federation of Bodybuilding (IFBB) Elite Professional Cards before they can participate in professional competitions all over the world. More importantly, Only by winning the championship in these international professional competitions can you qualify for the Mr. Olympia. In order to fulfill this dream, Terrence Teo has overcome obstacles in bodybuilding competitions all over the world for many years, and finally qualified to go to the summit of the Mr. Olympia.

Fitness Makes a Tender Young Boy the Muscle Man

"In my twenties, fitness is all about a hobby. After various competitions, dreams and goals are gradually formed. The process is of course very difficult, especially most bodybuilders in Malaysia are at their own expense. For next year's Mr. Olympia, the goal I set for myself is top 5, and I hope it can be achieved."

Recalling the Italian professional game that qualified him for the Olympiad, he still has lingering fears, because he went into the competition that day with an accidental injury: "I remember that I was about to leave for the event after grooming on the day of the competition. I didn't expect to sprain my back when wearing pants. I was in a state where I almost needed medical attention. My injury had worsened when I went to the stadium. Frankly speaking, I thought I was finished. My wish at the time was to try my best to get on stage and accomplish what I had to do. I didn't dare to achieve good results. Unexpectedly, I won the first place."

As a bodybuilder, injury is not unfamiliar to him, but the accidental injury in the Italian competition made him particularly unforgettable, and he even had a different insight: "For bodybuilders, before they set foot on the stage to complete the game, this trip The journey of self-challenge is not complete.” More importantly, his success proved that as long as you don't give up, life has its own surprises.

The through his bodybuilding is both lonely and beautiful!

Terrence's bodybuilding career actually has an unknown story behind it: "I've always loved sports, but the first love affair failed and it made me devote myself more fully to fitness exercises. During that time, I was really crazy about fitness. It was to forget the emotional injury, because fitness exercises require a lot of physical strength and energy." The episode of broken love that year, inadvertent interruption prompted him to redouble his efforts to exercise and unexpectedly gained a strong body (sometimes, loss is also a kind of gain…)

He missed someone who was not suitable for him. Now he has found his soul partner. His girlfriend not only fully supports his bodybuilding career, but is also an advocate in the field of fitness. Every competition will accompany him to become His most gentle and strong backing: "A bodybuilding competition in college made me discover that although a person's height or natural handsomeness cannot be changed, but a strong body can be changed. Bodybuilding allows me to have seen many different landscapes in life, and it has also allowed me to harvest a more exciting and rich life.

Misconceptions about bodybuilding

Terrence said that many people have various misconceptions about bodybuilding. For example, they think that the physique and muscle are illusions created by "drugs". "In fact, this is misleading. Through correct exercise, you can build muscle lines and a strong body. In addition, some people are also very resistant to the so-called fitness diet. They think that most healthy meals are unpalatable. In fact, fitness meals are definitely not unpalatable, and they are not only boiled eggs or hot vegetables. As long as you know how to match it correctly, not only will you look colorful and pleasing to the eye, but it will also be very delicious."

Diet management is key to bodybuilding. Diet accounts for 60%, and the other 40% is exercise: "A person who wants to have a good body must know how to take care of his diet. If you want to sculpt your body, you must make changes. Basically, how much protein, carbohydrates, fiber, etc., each person needs can be calculated, so that you will know how many calories you need to consume or how many calories you consume every day, and then you can further design a diverse and balanced healthy meal combination for yourself. "He emphasized that everyone can exercise (not everyone needs to be a bodybuilder), because fitness can bring many benefits to health, especially the shaping of a bodybuilding appearance and a healthy body, and it can also improve a person's self-confidence.

Source: ChinaPress.com.my

How Long Is Appropriate For Each Workout?

For some workout newbies, in order to see the fitness effect quickly, coupled with the freshness of fitness, they are often very "ruthless" to themselves. They would go to the gym or outdoor exercise for a duration of two hours each time...

In fact, fitness efficiency and time are inversely proportional to a certain extent. The longer you stay in the gym, the fitness effect will decrease because...

As time increases, concentration will decrease

For fitness sports activities, our concentration time is about 40 minutes at most, and then as time increases, our attention will decrease.

Especially in strength training, the mind must be concentrated on the muscles and feel the contraction of the muscles in order to achieve the best exercise effect.

However, if the training time exceeds this limit, the concentration will decrease and the nervous system will change. Then the probability of movement deformation, injury, and strength loss will increase, which directly affects the fitness effect.

The most frightening thing is that it is especially easy to cause sports injuries when you lose your concentrated control of your muscles and focus on your energy.

Especially for friends who are just starting to work out, if it takes too long, there may be some emotional disgust and tiredness of fitness.

The novice friends themselves are not too high in muscle content and their metabolism is not too strong. If a longer period of physical energy is consumed, coupled with limited nutritional follow-up measures, it will easily cause muscle loss, but will cause slow metabolism, which is not conducive to fat loss and weight loss.

Training intensity is more important than training volume

Training intensity and training volume are feuds, and we generally choose training intensity as the key to improving training effects.

Training volume refers to the amount and time of a fitness exercise. Training intensity can represent weight, speed, length of rest, etc.

Especially for friends with higher fitness levels, the training time can be short, but the training intensity must not be small.

To put it bluntly, since you are practicing, you have to look like you are doing exercise, don't just look at the flowers, metaphysics. Exercise is not for others to see, you need to keep your head down and strengthen the training.

Training intensity > training time

As for how to arrange this short 40 to 60 minutes, we must focus on improving the training intensity. First, increase your training load, increase the weight or the number of sets, and then strictly control the rest time between each group. Control the rest time very much. important.

Don't judge the effect by training time. It is the right way to feel the muscle contraction, pay attention to the form of the movement, and pay attention to the current training.

The longer the training time, the more likely it is to cause overtraining, and this is something every trainer should avoid. In short, the fitness time is short and the effect is not good, and the time is too tired. Maintaining a reasonable exercise time and amount of exercise is the right answer.

Tips:

• For strength training and aerobic training separately, it is recommended to do 40 minutes of strength and aerobic training each day.
• For strength training and aerobic training on the same day, it is recommended to train for half an hour first. Do aerobic training for another half an hour.
• If you haven't done strength training yet, just do pure aerobics. A duration of 40-60 minutes is a good choice.

So, don’t say there is no time for workout anymore. One hour of intensive and efficient training 3-4 times a week is enough. Let's do it together!

5 Myths about Workout

Myth 1: The best time to exercise is in the morning

Truth: As the saying goes, "The plan for a day lies in the morning." Many people get up before dawn and exercise, believing that exercise in the early morning can help boost vitality, promote blood circulation, strengthen their physique, and prepare themselves well for a busy day. In fact, exercising too early is not good for the health. Our blood pressure level reaches its first peak from 6 to 8 in the morning. Exercise will increase the cardiac load and raise blood pressure. Especially for patients with hypertension and cardiovascular and cerebrovascular diseases, it is not advisable to exercise too early.

Generally speaking, time from 10 am to 11 am and 4 pm to 6 pm are the best periods for exercises. The air quality around 10 o'clock is better, suitable for outdoor sports. Near the dusk, the body's physical strength generally reaches its peak, and the exercise effect is best at this time. A certain amount of exercise can stimulate the body, and the exercise effect will be better when the body is in good condition.

Myth 2: Fasted fitness can help you lose weight

Truth: The so-called "fasted fitness is better for losing weight" is a misunderstanding. Although fasted fitness can burn more calories in a short period of time, too long a period of time can easily make the body insufficient. Therefore, don't go running on an empty stomach, so as to avoid hypoglycemia or lack of energy, which will force you to end running prematurely. In addition, some patients with chronic diseases, especially diabetic patients, exercise on an empty stomach will harm the body more.

It is better to eat first when exercising. You can eat foods that are easy to digest about 1 hour or foods that are not so easy to digest 2 hours before going for fitness.

Myth 3: Anaerobic exercise cannot reduce fat

The truth: The current popular opinion in the international sports medicine community believes that the most efficient exercise for reducing fat within the same exercise period is precisely the high-intensity anaerobic interval exercise. After the high-intensity anaerobic intermittent exercise is stopped, the energy consumed by the body is much greater than that after the aerobic exercise is stopped. For some obese people, it is difficult to lose weight by aerobic exercise, because it is difficult to exercise for more than half an hour, and short-term high-intensity anaerobic interval exercise to lose weight may be better and easier.

Aerobic exercise and anaerobic exercise are not simply distinguished based on exercise items, but based on the way the body's material is metabolized during exercise. In actual exercise, generally do anaerobic exercise first to consume the body's own calories, and then perform aerobic exercise, so that more body fat can be burnt to provide energy.

Myth 4: Running can damage the knee

The truth: There are quite a few people who exercise by running and walking fast. And it's true that many of them suffer from back pain, knee joint abrasion, and plantar pain when they walk. But this has a lot to do with incorrect exercise posture. Running is not the "culprit" of knee injury, but incorrect running posture and methods are to blame. When running, we need to pay attention to adopting the correct running posture and make full use of leg strength.

For people who love running and fitness, warming up before exercise is necessary. Especially, focus on warming up the parts to be exercised. Pay attention to intensity control. Whenever there is discomfort or pain, the first thing to do is to stop the exercise. When the pain is severe and affects walking and exercise, go to see a doctor for diagnosis and repair in time.

Myth 5: Exercise is the best way to lose weight

Truth: Exercise helps to lose weight, but in terms of weight loss, diet plays a much greater role than exercise. No matter which weight loss method we choose, both the two things are the key: exercise and diet. Only by choosing the right way to lose weight can we gain a desired physique without compromising our health.

How To Workout At Home

Today, people becomes increasingly aware of their figure and fitness. Many people want to go to the gym to exercise and keep their weight balance. However, they would have to juggle between workout and work, so many would have to give up the workout plan. Actually, you workout well at home!

However, before you start to workout in the first place, just be aware that fitness is a science. It's by no means to train hard blindly! You should have a good idea of what is FITT !

1. What is FITT?

In terms of fitness or workout, FITT is an acronym of Frequency, Intensity, Time and Type! 

Frequency is how often you participate in the physical activity whether it’s aerobic exercise, strength training or some other form of movement. This metric will generally depend on your previous workout history, health, your schedule, and your goals or the types of workouts you’ll be doing.

Workout Intensity can be described as low, moderate, or high intensity. Applying the proper amount of intensity to your workouts is also dependent on your goals, and a significant factor in the types of results you can expect.

Time refers to how long your workout or activity will last per session. It’s usually measured in minutes and will be based on the frequency and intensity of your workout. More intense workouts last for shorter durations, while less intense workouts can go on for extended periods of time.

Types of activities that you can choose from include sports, aerobics, strength training, stretching, mobility, leisure activities and hobbies such as dancing, and stability training. 

Depending on the type of activity you choose, there are still be other variables to consider. For example, if you choose strength training then the types of exercises will also matter. Compound exercises that use multiple large muscle groups will place a greater demand on your central nervous system and deplete your energy stores faster. Whereas if you choose to do isolation exercises that only use one joint and fewer muscle groups simultaneously, then there’s less of a metabolic demand placed on your body.

Consult a professional if you're sure what is FITT for you!

2. How to workout at home?

In fact, if you want to do fitness, you don't need to go to the gym. As long as you have a firm determination to exercise, you can actually complete the exercise plan at home and it doesn’t take much time. As long as you are willing to spend an hour every day, You can get a good exercise effect on your body. Fitness at home does not need to use many complicated equipment, all you need to exercise are your bare hands. 

Below is an easy to carry out workout at home plan! 

(1) Chest expanding exercise

The first set is a physical stretching. It's actually a warm up exercise, so that we can avoid excessive strains during exercise.

Stand up straight, straighten your chest and back, raise the head, raise your hands to make it flush with the shoulders, and then extend your hands outwards. The angle of expansion can be larger, allowing the body to relax without being tight.

(2) T Push-Ups (Push-up and unilateral expansion) 

In the second set of exercises, do a push-up first, and then turn around on one side after getting up, with one hand supporting the body and the other hand extending outward. The outstretched hand should be stretched as wide as possible. 

After the exercise is over, repeat the same exercise on the other side.

(3) Clapping Push-Ups

Plyometrics for the upper body, clapping push-ups develop explosive strength in your arms, chest, shoulders, and back. To perform, begin at the bottom of a push-up, drive with your arms, and explode upward. Clap your hands beneath you before dropping back into the push-up.

(4) Decline Push-Ups

The decline push-up is a more difficult version of the basic push-up. The difficulty is increased by placing your feet on a higher level than your hands. The higher your bench/chair/box is the more difficult and intense the movement gets, and consequentially you get better results.

Not only can this exercise help you workout your arms, but also has a good effect on the chest.

(5) Incline Push-Ups

Incline Push-ups works more of the lower chest and triceps. How to do incline push-ups? Follow the below steps:

• Stand facing the bench (or a table, the edge of a bed or whatever similar that's available around).
• Place your hands on the edge of the bench just slightly wider than shoulder width. Your arms are straight but elbows are not locked. Align your feet so that your arms and body are completely straight.
• Bend your elbows to slowly lower your chest to the edge of the bench while inhaling. Keep your body straight and rigid throughout the movement.
• Push your body away from the bench until your elbows are extended, but not locked. Exhale as you push up.
• Keep going with slow, steady repetitions. 
  
  
  

Besides, incline pushups are a great way to start a pushup routine if you have trouble doing the standard Push-ups. 

What is Physical Fitness?

What is physical fitness?

Physical Fitness refers to good physical condition, being in shape or in condition. Physical fitness is to the human body what fine tuning is to an engine. It enables us to perform up to our potential. Fitness can be described as a condition that helps us look, feel and do our best.

It involves the performance of the heart and lungs, and the muscles of the body. And, since what we do with our bodies also affects what we can do with our minds, fitness influences to some degree qualities such as mental alertness and emotional stability. 

Five Key Dimensions of Physical Fitness

 1. Muscular Strength

This is the "power" that helps you to lift and carry heavy objects. Without muscular strength, your body would be weak and unable to keep up with the demands placed upon it.

The way to increase strength is to train with heavy weights, working in the 4 - 6 or 12 - 15 rep ranges. The heavier the weight, the fewer reps you should perform!

2. Muscular Endurance

Endurance is the ability of your muscles to perform contractions for extended periods of time. Rather than just lifting or carrying something for a few seconds, the muscles are used for minutes.

The way to increase strength is to train with light weights, working in the 20 - 25 rep range. Working with lighter weight will train the muscle fibers needed for muscular endurance, and the higher rep range leads to a longer period of exercise.

3. Cardiovascular Endurance

Cardiovascular endurance is your body's ability to keep up with exercise like running, jogging, swimming, cycling, and anything that forces your cardiovascular system (lungs, heart, blood vessels) to work for extended periods of time. Together, the heart and lungs fuel your body with the oxygen needed by your muscles, ensuring that they have the oxygen needed for the work they are doing.

The Cooper Run (running as far as possible in 12 minutes) is a test commonly used to assess cardiovascular endurance, but many trainers use the Step Test (stepping onto a platform for 5 minutes). Both are accurate measures of a subject's cardiovascular endurance.

4. Flexibility

Flexibility is one of the most important, yet often overlooked, components of physical fitness. Without flexibility, the muscles and joints would grow stiff and movement would be limited. Flexibility training ensures that your body can move through its entire range of motion without pain or stiffness.

To test your flexibility, lean forward and try to touch your toes. Those with good flexibility will usually be able to touch their toes, while those with limited flexibility will not. The sit and reach test (sitting on the floor and reaching toward your toes) is another good way to assess your flexibility. The more flexible you are, the closer you will come to touching your toes and beyond.

5. Body Fat Composition

Body fat composition refers to the amount of fat on your body. For example, a 100-pound person with a 25% body fat composition will have a lean body mass of 75 pounds.