Taylor Lautner / Male Model vs Bodybuilder

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Most of you guys out there probably don't want to look like me. Most of you guys wanna look lean, with abs and nice arms and chest aka the Taylor Lautner look. And because of that, I receive a lot of emails from guys asking me what they should do to attain the male model look instead of the bodybuilder look. And here's the sucky part - Because they don't want to be huge, they don't train as hard as they possibly can. That's a misconception! What on earth makes you think that Taylor Lautner didn't work his ass out for those abs? If you DON'T work your ass to the max, then you won't attain that male model look, and definitely nothing close to the bodybuilder look.

Fabodylous is Soooo International!

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Everyone's been talking about Ronnie Coleman in Singapore. And I don't just mean Singaporeans themselves, but people from USA, Denmark, Germany, Austria, Portugal, Russia, Brazil, Taiwan, Slovakia, Estonia, Czech Republic, Belgium, Netherlands and other countries too! Here's a few excerpts from the forums. Some are pretty funny.

Click on the photos to enlarge them.

Here's one from a German bodybuilding forum.

Ronnie Coleman Seminar & The Asian Premiere of The Expendables

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Nineteenth of August Two Thousand and Ten - So today is the big day of Ronnie Coleman's visit in Singapore. Not just because we have a seminar session with the Big Mr O, but sponsors SFBF and PAA has booked a cinema for the Asian premiere of the star-studded action-packed movie, The Expendables! Click here to find out more about PAA and here to find out more about SFBF.

So let's skip to the training seminar. I was 10 minutes late for it but hey, Malaysians are poly-chronic. When I arrived, Ronnie was in the middle of doing some squats. Today, the crowd is bigger than yesterday. And surprisingly, there were several ladies there too (in the light that bodybuilding is a male-dominant sport).

A Day in Life with Ronnie Coleman

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Eight A.M. Time to meet Ronnie and the Robackers at Indulge At Park, Grand Plaza Park Hotel. When I reached the venue, I laughed to myself when I saw this sign. What a coincidence. Haha.


Yup. Coleman Street. Lol.

For today, breakfast is a buffet with dim sum, pastries, fruits, oatmeal, etc up for choices. So what does a Mr Olympia eat for breakfast?

Short Message

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So everything Ronnie Coleman was set to do in Singapore is done and he's flying back home this morning (yea sure, go chase him at Changi airport now that you know). This was a memorable event and the next post after this will be my entire experience with Ronnie. But before that, I noticed that many have used my photos from this event for forums and other sites. If you do, please link and give credit to my blog. Anyone who has any photo request could email me at fabodylous@gmail.com

Sehari Dalam Hidup Dengan Ronnie Coleman

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So I got to spend the whole day with Ronnie Coleman today. And I'm tired. But it was a fantastic day and it's an experience that I will never forget! And I know many people in this iron sport would kill, steal, or worse, start a bodybuilding blog to be in my shoes! So I want to thank two very fantastic people, Terry Robacker, president of SFBF, and his wife Katya, managing director of PAA, for giving me this once-in-a-lifetime opportunity!


Me: He's the man!

Ronnie: Nah, he's the man!

Me: No, HE's the man!

P.s. The title of this post is "One Day in Life With Ronnie Coleman". I just decided to write it in Malay to save the English title for the actual complete post.

Stay on Fabodylous for the complete write-up of my experience with Ronnie Coleman!!

Post Edit: The event's over! Click here to view how was it! - Ronnie Coleman

Ronnie Coleman Training Back, Biceps and Abs

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Ronnie Coleman's finally here in Singapore! And I got to meet him! Oh yeah! Ok, anyway, back to the topic, despite a tiring 25-hour flight, Mr Olympia has to get his workout. Today, he trained his back, biceps and abs at True Fitness, Suntec City Mall. Yup, click here for their website.

First thing he requested for before he started his workout,

"You guys got gum?"

And Terry's like, "Oh uh. Err.. I have bad news Ronnie. Chewing gum is banned in Singapore."

Ronnie, "Owh!"

Me, "Yup, welcome to Singapore."

:D

I have few words to describe this workout. Ronnie's tired and obviously jet-lagged. Even though he couldn't put in 100% in his workout today, his star power is definitely working at 100%.

Look at the number of people crowding around Ronnie!

I bet some guy ran to his friend on the other side of the gym and went,

"Hey dude! Ronnie Coleman just stepped into the gym!!"

"Ha... ha. Very funny. Now get lost."

"No dude! Seriously!! It's Ronnie Coleman!"

"Yes, and my wife is Megan Fox"

" -_-'' "

Anyway, here are some photos from the workout. The next day, Ronnie's gonna be rested and ready to rock the crowd at The Gym At Orchard! So take this as a warm-up for the big day!

So finally, workout's over. What's next? Dinner!

Terry: So Ronnie, what would you like to have for dinner?

Ronnie: Well er, steak would be good. But I need some rice. Anything here with rice?

Terry: How about chicken rice?

Ronnie: O yeah sure, that'll be great.

Katya: You do know that the chicken rice here is mixed with garlic or ginger, right? Do you like garlic and ginger?

Ronnie: I don't like garlic OR ginger!

*Terry, Katya and I stare blankly at each other*

Well, I guess it's hotel food for Ronnie tonight.

And before we leave, it's everyone's wish come true! A few members even waited until Ronnie's workout was over to take a photo with him.

Snap! And here's the photo.

To those who were at True Fitness and want the high-quality version of this photo, email me at Fabodylous@gmail.com!

As for the rest, stay tuned to Fabodylous for more of Ronnie Coleman! And videos from today's training session could be found at www.youtube.com/fabodylous!!

Click here to discuss this on the net's most interactive forum!

Light weight!

Ronnie Coleman's Coming to Singapore in Three Days!

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"Yeah buddy!"

"Ain't nothin' but a peanut!"

"Light weight!"

Those are the famous quotes by 8-time Mr Olympia, Ronnie Coleman whom, if you've not known yet, is coming to Singapore on 18th August 2010!! Click here to read more about it.

And guess what? I get to follow Ronnie Coleman for a whole day as he attends press conferences, guest poses, give talks, eats and does the impossible task of finding a shirt to buy in Singapore that will actually fit him! :D

And yup yup, my entire experience will be blogged and you'll see plenty of photos here at Fabodylous!

So, to get you pumped for the event, here's several training videos featuring Ronnie!!









If you don't want to miss the coverage of this super special event, subscribe to us by writing your email in the subscription box on the right panel!

Post Edit: The event's over! Click here to view how was it! - Ronnie Coleman

How To Lose Weight Fast

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Index
Part 1: Getting Started
Part 2: Motivation
Part 3: Preparing for Diet
Part 4: Diet Essentials
Part 5: The Diet
Part 6: Supplements
Part 7: Training Programme
Part 8: Tips Galore!

So there you go! Everything you need to know about losing weight, all here, divided up into eight sections. Actually, I want to include one more section. It's a Q&A section! So for those of you who have questions about losing weight, email me at fabodylous@gmail.com and I will answer them here!

If you want more tips on how to get that dream body of yours, support us! Fill in your email at the subscription box on the right side that looks like this -


With your continuous support, Fabodylous will bring you more tips and guides, whether it's about losing weight, building muscle, enhancing your performance and everything in between!

Thank you for your support and train hard! :D

How to Lose Weight Fast: Part Eight: Tips Galore!!

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Sooo... I know you guys looove tips. So here's a dozen of them to help you accelerate your weight loss progress!

#1 Say 'No' to Junk Food

Say goodbye to McDonalds and Burger King and say hello to home cooking. This should be a no-brainer but people still think that if they go to the gym they can eat whatever they want. WRONG!

If you seriously want to shape up for the summer, you need to kiss all fast food joints goodbye. Not only are these places loaded with calories but also the fat content in them is enough to stop your heart instantly.

If you haven't watched the movie Super-size Me, you need to go rent it today and watch it. If you don't get sick watching that movie and seeing for yourself that McDonalds' french fries can last well over three months without sprouting any mold, then you honestly don't have all systems firing in your brain.

#2 Cook at Home as Often as Possible

When eating out you never really know how your food is prepared. Therefore, your best bet is to prepare and cook your own food. When you eat out many of the foods you are ingesting are cooked in butter or other fattening ingredients, which is exactly the stuff you want to stay away from. Plus, it's hard to find places that serves specifically chicken breast or egg whites when you need them the most.

Your best bet for cooking at home can be anything from grilling your foods, steaming your foods, and even baking your foods.

#3 Concentrate on Lower-Glycemic Index Carb Sources

The Glycemic Index measures how fast a certain food increases blood sugar. In short, the lower the Glycemic Index for a food, the slower it gets into your system, the longer it'll last and less insulin it'll spike - which means less fat storage. It will also

-keep you full for longer
-increase sensitivity to insulin
-prolong physical endurance
-reduce blood cholesterol levels

#4 Choose Water as Your Preferred Drink

When at restaurants, I'm sometimes afraid that ordering water as a drink will make me seem cheap (Honestly!). But it's for a good reason. Even though in liquid form, sodas and other sweet drinks can easily ruin your diet. And don't think that fruit juices served in restaurants are by default sugar-free. Unless stated, they probably have lots of sugar, enough to shoot your insulin levels sky-high.

#5 Make Lists and Notes of Everything

Giving attention to detail really matters! Big time! I did not notice so many things I did wrong for my previous competitions until I decided to write everything down for my Mr Kuala Lumpur 2010 prep. Even if you're not competing and just losing weight, this could boost your progress. Write what you should be eating each meal, what exercise you should be doing for which days, what supplements you should take at what time all on A4 sized papers and paste it somewhere you can see often. Having a shopping list helps you control your budget and impulse buying too!

#6 Realize That There is No Shortcut

Having hope is good. But hoping for something that wouldn't happen is deluding yourself. If something that promises you easy gains in muscle and fat loss with minimal effort in the gym and in the kitchen, it's probably not true, especially if it involves money. This is especially true for supplements with unbelievable claims. The sooner you realise that muscle is gained and fat is burned with hard work, the faster you'll reach your goals.

#7 Workout with Someone With More Experience

Many people think that they train hard... until they train with someone who trains harder than them. The same goes for dieting. When I was just starting my bodybuilding journey, I thought I was the most hardcore kid in the gym. I was. But that was because my gym was filled with uncles and aunties who came in just for a jog and their kids who follow them. Then when I started training with some friends whom I knew were into bodybuilding too, I made great gains because I know how much harder I must train to attain such gains.

Phil Heath (right), although being a prodigy in every sense of the word, admitted that he didn't know how hard he had to train when he turned pro until he trained with the reigning Mr Olympia, Jay Cutler (left).

#8 Aim to Maintain Muscle Mass While Losing Weight

Remember, losing weight means losing fat, not muscles. This is why the weight loss diet is a high protein diet. The more muscles you lose, the harder it'll be to lose fat because your metabolism will decrease. That's why when a guy is skinny-fat (low in muscle and has some fat), I would recommend him to gain muscle first then lose the fat, because with the muscle, it'll be easier to lose fat. To maintain muscles, always weight train heavy, consume a high protein diet (like the one I recommend) and don't let yourself become hungry, ever.

#9 Know the Difference Between Hunger and Cravings

If you're hungry, you want food. If you're having cravings, you want that double-topping, melted chocolate-covered triple flavour ice cream with a cherry on top. So, don't use the excuse that you're hungry when in fact, you're actually having a craving.

#10 Eat Fruits in the Morning

Contrary to some belief, fructose (fruit sugar) has a low glycemic value and does not spike insulin as much as other sugars. In fact, it's complex carbs. BUT there's one problem with fructose. Fructose can only be stored in the liver and once that storage is filled up, it'll turn into fat. So, if you want to have fruits, have them in the morning when your liver glycogen storage is empty.

#11 Get Enough Sleep

Not getting enough sleep will make your body more resistant to burning fat. Getting enough sleep will provide a better hormonal environment for your body to burn fat. Try getting at least 8 hours of nocturnal sleep (night sleep). And yes, naps have shown to help too.

#12 Don't Fall for the "Healthy Food" Trick

Some supermarket "health foods" aren't as healthy as they seem. The most common is yoghurt. I remember reading a label that says "99% fat free". And it has more than 10% of sugars. WTH?! That will kill your diet faster than the fat content! So, remember, read the labels yourself to judge if the food is suitable for your diet. Or better still, go with the usual unprocessed meat and vegetables.

Happy dieting! :D

The Power Plate!!

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A few days ago, I was invited to try out the Power Plate! No, it's NOT a cooking utensil. :D It's an exercise equipment. One very special exercise equipment, that is.



The Power Plate is a vibrating platform that you could perform exercises on. This vibration provides an unfamiliar stimulation to your muscles. With each vibration the body is forced to perform reflexive muscle actions, 25 to 50 times per second. The net result is an incredible improvement in force production, or strength and power. For a more detailed explanation of the Power Plate's technology and how it could benefit you, click here!

Now let's skip straight to the training session that I had with Nick, the only certified Power Plate Master Trainer in Malaysia! I had three training sessions with Nick, so you'll see a couple photos here of me wearing different shirts and training different parts. No photoshop trick anywhere!

Here's Nick and I with the Power Plate Pro5.


With the Power Plate, I was able to train my muscles via static positions. Even when I'm not moving, the vibration forces my muscles to contract and therefore trains it. In this photo, Nick is putting me through a set of static shoulder exercise.


And we also performed a back exercise on the Power Plate.

Yes, that measly 25kg barbell looks way too light to train my strongest body part, my back. BUT IT DID WORK THE HELL OUT OF IT!! Again, that's what's so cool about the Power Plate - it makes even light work more effective at training your body.

On the third day, I decided to bring along a friend too. Everyone, say hi to Ken!


Here's Nick putting Ken through a shoulder exercise.


Even push ups are made super difficult using the Power Plate!


And here's Ken performing a back exercise. Again, no movement, but lots of muscle stimulation!


Nick says, "Worship the Power Plate!". Nah, I'm just kidding. This is actually a stretching exercise for the shoulder.


Stretching on the Power Plate actually increases your flexibility a lot more than stretching on the ground. And I don't mean just slightly! After stretching my hamstrings on the Power Plate, I was like, wow, what a difference! *performs high kicks in the air*

This chart shows 34 exercises that can be performed on the Power Plate alone without any other weights or machines. Thirty four!


Camwhoring while Nick trains Ken. I can't help it! I just got a new Nikon DSLR! The D5000 which you can see here. And sigh, my body is so flat and depleted from the 4 weeks (after Mr KL) of lazing and enjoying myself in Kuala Lumpur. But now I'm back in Singapore and ready to bulk up again! Updates on my bulking diet, supplementation and training coming soon!


Finally, Ken trains his triceps.


In this workout, Ken trained his back, shoulders and triceps in just forty minutes! Effective workouts are possible within such short a period (even as short as 15 minutes!) with the Power Plate's Acceleration Training.

How is that biologically possible, well, that will take a long long time to explain, but if you're interested in knowing how, click here to read more about how it works!

After three workouts, here's my conclusion about the Power Plate - it's a great exercise machine for everyone who wants to train their body to a great shape in a very short time! Even after a 45 minute workout, MY trained body felt freaky sore the next day! There are different intensity levels which you can train your body with on the Power Plate. Nick gave me the toughest.

And Nick gave Ken one of the moderate intensity routines. Even so, Ken was sore the day after the workout too!

So if you're always on the rush but don't want to cut corners when you're training, get the Power Plate!

And if you're interested in getting the Power Plate yourself or have any enquiries about it, email ufl@ufl.com.my! :D

Train hard!