There are 7 compulsory poses judged in the bodybuilding competition, they are: 

• Front Lats Spread 
• Front Double Biceps 
• Side Chest 
• Rear Double Biceps 
• Rear Lats Spread 
• Side Triceps 
• Abdominal & Thighs 

What's the benefits of posing?
1. Mind-muscle connec...

"Kenneth is one of the best coach I have ever met. He taught me a lot of basic concept about proper training and dieting. Once you start you should not giveup until you complete your mission, fight until the end. I will keep this in mind forever. You can't become succe...

#AskKenneth : Ratio of Chest & Back 3:6

Chest & Back 

A1. Flat Bench Press mid-grip 5 x 5
A2. Chin-ups NG 5 x 6-8

B1. Inclined Chest Press Machine 4 x 10-12
B2. 1-Arm DB Row 4 x 10

C1. Cable Chest Flye 4 x 15
C2. Lat Pull Down NG 4 x 12

D1. Seated Row machine 4 x 12
D2. Be...

Shoulders & Back

A1. Seated Reverse Flye Machine 4 x 15-20
A2. Lat Pull Down PG 4 x 12

B1. Seated Lateral Raises Machine 4 x 15
Last set drop sets
B2. Seated row 4 x 10
Last set drop sets

C1. Seated Arnold Press with supported 4 x 12
C2. 1-Arm Plate loaded row 4 x 12

D1....

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...

1. Four Quarter Turns 

2. Seven Compulsory Poses

"Kenneth, thank you for your motivation and unlimited support in my journey to achieve a healthier lifestyle. Your knowledge on body mechanics, coaching and nutritions helped me to get to where I am now. I can't express my gratitude to you for walking with me through t...

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,...

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...

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. 

H...