November - 2016

Kenneth Lo

Kenneth Lo

Olympiclifting with Pause Snatch

Olympiclifting with Pause Snatch

Practice some drills today after lifting 205lb with @capilanoweightliftingclub 28.11.2016 Techniques 1. Shoulder forward 2. Pause snatch to avoid fully extend too early 3. Hips drive 4. Vertical drive (stand up tall) 5. Keep contact to the floor 6. Don't pull the bar too early 7. Shrug my shoulders 8. Pull high 9. Get under quickly (Be explosive) 10. Punch! (Elevate my shoulders) Dream | Goal Setting | Progression | Consistency | Effort | Achievement | Self-improvement 如對網上訓

Training vs Workout

Training vs Workout

Training is not fun. You don't laugh. You barely can talk. You may walk slowly. Training is tough. You are tired almost every session. Your muscles are suffering. You may not feel good before training. It's quite normal. You have a clear objective. You have timeline. You have plan. You follow your diet. You don't change plan every two weeks. You may yell at your trainer. Hate him a lot during session. You can leave gym once you finished the entire program. You have a certain

What's the difference of training between 30 and 60 years-old trainees?

What's the difference of training between 30 and 60 years-old trainees?

What's the difference of training between 30 and 60 years-old trainees? 1. I will assess both trainees' body fat % and mobility, and try to understand their training age, sport background (if he had), and their injury issues (past/ now). 2. If their goals are Fat Loss, I will ask them to do German Body Comp (GPC) program x 4 times week without doing any cardio. 3. Honestly, nowadays, 30 and 60 years-old trainees are not much different (I mean physically). Normally, they are w

15 種改變香港人的飲食習慣

15 種改變香港人的飲食習慣

15 種改變香港人的飲食習慣通常香港人的飲食習慣是高碳水化合物和超低蛋白質。對於消脂計劃來說，這是不行的。我不理會你有否做運動，不理會每日又跑步又做阻力訓練，如果你不著重正確的飲食方法，你或妳都不能減掉脂肪。說淸楚，當你請了一個全宇宙最勁的私人健身教練，而你自己懶理飲食方式，繼續過以往的生活習慣，都不能減去多餘脂肪。例子一位70公斤的男子，一星期作三次阻力訓練，再加兩次HIIT。經過一個月的訓練，理應可以減掉少許脂肪，或可從相片中看到比較。但我們通常忘記問他的飲食日誌。 *飲食日誌對任何認真去消脂的訓練考來說是非常非常重要。倘若他的每天卡路里目標為1800kcal - 蛋白質目標: 160克 (640kcal)，視乎肌肉多少和脂肪比例而決定，人人都不同。 - 脂肪: 85克 (765kcal) - 碳水化合物: 50克 (200kcal) (倘若訓練者在開始時脂肪太高，或他身體是胰島素抗阻性，通常會進行低碳水化合物飲食計劃) 對於正常辦公室工作的男性，究竟什麼是高蛋白質呢？蛋白質佔整卡路里的35% 是否很高呢？又不是是否很難做到呢

Rack Pull From Pins (Below Knees)

Rack Pull From Pins Here is the sequence of Posterior Chain training: Group A (For Beginners) - 45/ 90 deg Back Extension - Seated Good Morning - Lying Leg Curl (Seated Leg Curl is the lowest priority of training) Group B (For someone can maintain good posture) *How to define what is good posture? The trainee can maintain "thoracic spine" through the movement and he/she can feel the muscle. - Standing Good Morning - BB/DB RDL - Rack Pull from Pins - GHR - Reverse Hyperextensi

Single Leg Romanian Deadlift (RDL)

Dumbbell Single Leg Romanian Deadlift (Unilateral) Romanian Deadlift (RDL) is one of the multi-joint exercises and posterior chain exercises. Not many people do it properly. Normally, I ask my clients to do this exercise if they could do back extension and seated good morning properly with good thoracic spine. Then I introduce RDL for them. So, why do I introduce Single Leg RDL? For the beginners, they can feel the hamstrings "stretch" with single leg more than holding a ba

Be Proactive

Be Proactive

8 Tips of #BeProactive 1. Plan your meals ahead on Sunday, How many days having lunch and clients with clients and friends, otherwise you cannot lose even 1lb of body fat. 2. Write your food diary one day before. What? It's a trick to yourself. You will not have more macros than your goals. 3. Plan your training program 4 weeks ago or on your rest day. Otherwise you don't know what are you going to do at the gym. 4. Stretching before and after training. In order to avoid inju

Jefferson Curl

Jefferson Curl

Sunday Morning No heavy squat No heavy deadlift No pumping iron Not metabolic No moaning Peaceful Jefferson Curl Inspired by #Gymnasticbodies #Stretching is preparing for next training session. That's important and essential. Without #mobility, you will it pay back later. How many of you have lower back pain? How many of you have shoulder joints problems? How many of you said I can't do this because my lower back...I can't do that because I can't lift up my shoulder... If you

Variation of Bench Press

Variation of Bench Press

Personally, I believe that "Variety is a key for muscle grow." Strength Sensei said that if you repeat doing the same things all over the time, your progression will be stagnated. That's why we need to change small things. When we are performing bench press, we can add weight of course, and also, we can change different grips to stimulate the same muscle group. If you are always doing wide grip, you are suggested to change to mid-grip. Certainly, the weight is little lighter,

Training Alone Doesn't Work

Training Alone Doesn't Work

Client: I can't lose any fat even I am training a lot? Kenneth: How's your diet? Client: I'm eating healthy? Kenneth: What is your daily calories intake? Client: I don't count calories. It doesn't work for me. Kenneth: Have you tried? Client: No Kenneth: How do you know this method doesn't work? Try to write your food diary. And, counting your macros too - Protein, Fat & Carbs, Sugar intake. Try it for 3 days, then show me your food diary, we will talk again. Of course, keep

1

2

如何在新一年度進行身型改造?

Online Coaching with Kenneth

25 Amazing Fat Loss Tips⁣

Top 8 Tips For Natural Body-building ⁣

Top 5 Things from Personal Training Mentorship Program

Edison's Transformation Story

How To Get A Beach Body FAST For Men

How To Squat with Proper Techniques with WNBF pro

網上健身教練師徒計劃 2020

5 個經常犯的錯誤 | #AskKenneth

Archive

Hong Kong | Vancouver