As you know, everyone's body and physique are totally difference. I cannot give your exact calories and macros for all of you. I am trying to give you some guidelines of nutrition on your training day and non-training day. 

First of all, everyone should download an...

男人愛肌肉

等於女人愛化妝

事實上

每個女人都愛美麗

無論妳是十歲定八十歲

都是一樣

這是改變不了的

愛化妝的女人等於專重自己

不貪靚的女人等於放棄了自己

化妝給予女人一份自信

倘若你的女人沒有扮靚

這是男人的責任

男人一樣

每個男人都應該愛擁有基本的肌肉

擁有肌肉等於防腐

人體肌肉每一年都會下降

所以我們要保養自己的身體

我不是要跟我一樣去作超重訓練

基本的weight lifting 訓練是絕對安全的

(如果聽我的指導底下)

現今香港

很多男人跟我說

他們只希望減肚腩

OK 我明白

但這是基本功的第一步

大部分人跟我訓練

4至8星期便減走肚腩

之後，腹肌便會慢慢出現

時間和堅持便是你...

These two trophies are my first overseas awards since my rowing career.

# Fitness Star Model - Swimsuit Model - 1st place

# Fitness Star Model - Fitness Apparel Model - 1st place

by Fitness Star International

CONGRATS TO THIS INCREDIBLE SPECIMEN Kenneth Lo

Kenneth was the M...

I can say that Mark is one of the most difficult clients in my 12 years of personal training career. Three years ago, Mark (after his hip surgery) asked me to train him at #UPHK. I did't have any idea how to train him. He not only broke his hip joints, he also had shou...

1. Four Quarter Turns 

2. Seven Compulsory Poses

For example
A trained trainee, his bodyweight is 80kg (176lb) with 10% body fat. He does strength training 5 times a week. His daily calories is 2600kcal, protein goal is 200g. That amount is higher than "most people" (untrained/ average people). But look! His protein...

開始時，等我定義一下什麼是減磅和減脂先。

減磅，英文是weight loss。等於你只要磅輕了便成功。不論你透過什麼方法都得。例如商業型的diet方法：食素、飲菜汁、飲shake...大家不用知道肌肉和脂肪比率，磅就是一切。大部份香港人正是這樣，不要太多付出，便可以很快減磅。我們稱他們為skinny fat - 低肌肉，多脂肪。負面情況，等陣再講。

另外一方面，減脂顧名思義就是減走脂肪。而什麼東西可以燃燒脂肪呢？就係肌肉，及卡路里減小(calories deficit)。

瘦，英文是Thin，很多肥人想瘦D，想重量輕D，便淨係去減磅。同時...