Congrats to #TeamKenneth member Ricky He just finished 6-months impossible mission. I told him that this is his 1st stage of the transformation training, the next phase of training will start next week. 恭喜 #TeamKenneth 成員Ricky 他剛剛完成六個月的艱苦訓練， 但這只是他的第一階段訓練， 接著下來還有第二階段之訓練。 Ricky is a secondary school teacher, and he is two daughters' daddy. His bodyweight dropped from 190lb to 155lb. Total 35lb in 6 months. Ricky 是一位中學老師，亦是兩位女兒的爸爸。 在這半年期間， 他的體重由190磅減至155磅， 共45磅體重。 He told me a j

Stretching before training? Of course. Am I doing yoga? Maybe Is it a dynamic stretching? Correct. Proper stretching can activate central nervous system (CNS) to perform exercises, and to tell our brain to get ready for serious training. If you want to have a good performance in training, proper stretching is essential. My shoulder is my weak-link. I have open up my shoulders to do any overhead movement. My hip flexors and lower back are very tight as well. I need to loose up

Stretching before training? Of course. Am I doing yoga exercise? Maybe. Is it a dynamic stretching? Correct. Proper stretching can activate central nervous system (CNS) to perform exercises, and to tell our brain to get ready for serious training. If you want to have a good performance in training, proper stretching is essential. My shoulder is my weak-link. I have open up my shoulders to do any overhead movement. My hip flexors and lower back are very tight as well. I need t

Stretching before training? Of course. Am I doing yoga exercise? Maybe. Is it a dynamic stretching? Correct. Proper stretching can activate central nervous system (CNS) to perform exercises, and to tell our brain to get ready for serious training. If you want to have a good performance in training, proper stretching is essential. ... My shoulder is my weak-link. I have open up my shoulders to do any overhead movement. My hip flexors and lower back are very tight as well. I ne

#AskKenneth 286: Three Ways to Overcome “Fear”? My strategy is to : - Face it - Tackle it - Enjoy it 100kg is not my PB, but 6 reps x 100kg is my PB. I am pleased with my performance. My goal is not to win a medal; I just want to lift 100kg during the competition. I watched Mattie Rogers’s video. She did 6 reps x 100kg. It’s motivation to me. One of my trainees asked me that how can he overcome the fear of doing squat? My answer is to do “preparation.” Here are THREE ways of

Interestingly, I was asked this question by one of my trainees. I don't know how to answer, becuase I never rank my trainees. His point is that the ranking can motivate him to be better. Are you serious? No. I don't like to treat my clients like this way. If anyone has a gut, he/ she should go to the stage; then you will know what’s your ranking at that moment. Here are my answers. Everyone is different. I can tell you one thing - I count my trainees’ attitude. Attitude is e

3 Secrets For Performing Chin-ups Today, one of my female trainees, Sharis, sent me chin-ups videos. She did 6 sets x 3 reps chin-ups with 5kg weight. She is not an athlete, and she doesn't have any sports background. But she is willing to have better performance at the gym. Before training with me through online coaching, she couldn't do even one rep with bodyweight. What are the secrets of performing chin-ups? 1. Attitude You really want to do it. If you don't want to do it

#AskKenneth 282: Adversity makes you stronger Here is my little story - I am not a talented athlete. But I know that I need to harder than everyone, and to make my weakness to be my strength. I don't have any particular talent, but I keep learning new stuff and find something is challenging to me to practice, and go deeper to understand its core. (Overall Master Men's Bodybuilding) I believe that being a 40 years-old family, I don't want to claim I am a bodybuilder, because I

#AskKenneth 267: Strength for Men I know I am little harsh to my male trainees, but it's inevitable. Nowadays, men are too weak - mentally and physically (not everyone, but some.) That's why they come to me asking for training. I like "slow progression" (one of my trainees call it "slow cook"). I have some standard for them. Here is the thing, I always compare them to my strong female trainees who can perform 40-50 reps strict form chin-ups with bodyweight in 20 mins. I chall

1. Posture Maintain an ideal posture when you're lifting weight. 2. Mind- Muscle Connection Always think of the target muscle group before performing one exercise. If you cannot flex your biceps without weight, do not pick the dumbbell to do your set. For example, If you cannot control 12kg dumbbell to do DB Press with muscle contraction, do not pick up 20kg. 3. ROM Split squat knee need goes beyond the toes When doing push up or dips, biceps should touch the forearm at the b