December - 2017

25 Things For Better Bodies from #TeamKenneth

My Online trainees would like to share 25 things they've learnt in 2017. Mind-set 1. Goal Setting. Every trainee has his/her own goal, everyone is different. Trainee A is going to lose fat; trainee B is going to improve strength; trainee C is going to run 100km under 20 hours. 2. Age is just a number. 3. Consistency is key. 4. Pu your spirit & dedication into training. 5. Step out of the comfort zone in training and in life. 6. Mental preparation before each training session.

A Beginner's Transformation Story

A Beginner's Transformation Story 一位初學者之身型改造 2017年4月17日同3位朋友一齊決定要減肥，因為當時過磅已經82KG! 發現已經去到一個危險的重量，由一開始自己戒飲食冇消夜，早餐用代餐以為可以成功減到，但維持左2個月成效都不大。到6月頭同啊JILL 傾計時講起，我個減肥計劃好似冇咩料到有冇方法推介幫。我好想減走個肚腩啊! 佢介紹左Kenneth Lo 比我，因為Jill 都係Kenneth Online Coaching 其中一個成功案例。但開始時就都有擔心過自己可唔可以應付到。因為我係一個唔多運動對GYM又係零知識的新仔。『你不用每天學習新的動作。而是在同一個動作中去發掘不同的感覺。』當開始接觸教練後佢會提供好多教材比我學到好多新知識，由做GYM到飲食上都學到好多.所有事都係由零開始學起，我仲好有印象自己第一日去做GYM 影左影片比教練睇，錯TEMPO、動作又錯、教練都好細心禁幫我改正返。『如果你未曾有腹肌的話，何不今天便開始控制飲食，及作有計劃的訓練呢？』而教練每日都會關心我飲食、訓練

Transformation Story by Polo Kwan

2016年8月初，一個BBQ聚會上，我除左上衣，有朋友問我，是否做開GYM，我答佢，都做左成十年，不過斷斷斷續續地做，另一個朋友的女朋友就大大聲地講：係咩？！一D都唔似喎！我男朋友就做開GYM。訓練前後的分別 p.s. 佢係一個超過200磅，腰圍估計超過40寸的中年女士，而佢男朋友係一個身高170CM，體重230磅，腰圍估計超過43寸中年男士 2016年10月中，我去GYM ROOM度撞到一個buddy, 佢話我好勤力，呢排成日都見到我，我話係呀，呢排每日都操3-4日，唔想咁肥，想增返多D肌肉，但可惜越操好似越肥咁，操極都好似冇料到，肉係好似多左，但肚腩仲多肉！佢介紹我搵Kenneth Lo，一位前划艇教練，之前去左做健身教練，跟住移左民做online coaching，我心諗，唔係呀嘛，online 點 train 我呀？我做錯動作你又唔知，HEA做你又唔知，要你幫手你又幫唔到手，騙局一個…不過我信我buddy，佢唔會介紹D衰野比我，即管了解一下… 從佢FB同IG了解到佢係一個超級勤力，身型超靚既人，我當時睇完佢D相，一來立心要練到佢咁既身

Transformation of the Month - Dec 2017

Transformation of the Month - She is one of my Online trainees. She has started training from May 2017. It's about 6️⃣months progression. She finished "12-weeks Initial Training Program", then she decided to continue her training afterward. I can tell you that she doesn't have any fancy gym. The equipment are very very basic. She doesn't lift heavy weight at all, but she has been writing her food diary from Day 1 of training, and meet both calories intake and macros requireme

#AskKenneth: Pre-workout Exercises with rubber band

Exercise 1: Shoulders Rotation with rubberband Exercise 2: Facepull with rubberband Exercise 3: Lats activation with rubberband

#AskKenneth 328: Romanian Deadlift (RDL)

#AskKenneth 328: Romanian Deadlift (RDL) 羅馬式硬拉 RDL is one of the difficult exercises to teach people, because not many people can contract thier hamstrings when they're doing RDL or back extension exercise. Remember that the weight doesn't help you to contract your muscles like DB doesn't help you to contract your biceps. You must contract your muscle by yourself. By the way, contraction and tightness are totally different things. RDL can strengthen your posterior chain to im