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Category: Body Building

  • DIAMOND CUP LIVERPOOL, IN VIDEO STREAMING, NEXT WEEKEND

    Post From http://www.ifbb.com/2016/10/diamond-cup-liverpool-in-video-streaming-next-weekend/

    by Armando M.   After the interesting Ben Weider Legacy Cup celebrated in Lahti (Finland), last weeked; IFBB TV keeps on duty, broadcasting the most relevant Bodybuilding and Fitness events and, next weekend, Saturday 15th and Sunday 16th October will offers in live (video streaming) from the Liverpool Eccho Arena Auditorium, the IFBB DIAMOND CUP UNITED KINGDOM.

    The event, organised by UKBFF and its president, Mr. William Tierney -IFBB General Secretary-; will provide Bodybuilding, Classic Bodybuilding, Bodyfitness, Women´s Fitness, Bikini and Men´s & Women´s Physique competitions, where the overall winners (except Classic Bodybuilding) will be eligible to apply for a Pro Card. The competition is open to all IFBB-affiliated National Federations and the number of competitors is unlimited, always, under approval of their respective federations.

    Competition will starts in Friday, October 14th, with registration and weight-inn, at Hotel Jury´s Inn (12:00 h). Saturday 15th will be (from 9:00 am) the session for Classic Bodybuilding, Men´s Physique and Bikini; and Sunday 16th (from 12:00 am) will be the session for Bodybuilding, Fitness, Bodyfitness and Women´s Physique.

    On Saturday 15th, the program includes the 1st. ELITE WORLD CUP EVENT, open to qualified IFBB Elite Card Holders in Classic Bodybuilding, Bikini Fitness and Men´s Physique, with 9.000 € in cash prizes.

  • Mike Vazquez | Performix Athlete Profile

  • 5th Asian Beach Games

  • Easy Tips for Building a BIG CHEST (Bodybuilding Chest Exercises)

  • Should You Do Behind The Neck Shoulder Press ?

    Post From http://leehayward.com/blog/should-you-do-behind-the-neck-shoulder-press/

    Behind The Neck Shoulder Press – GOOD or BAD…

    The shoulder joint is the most mobile joint in the body. No other joint has the ability to perform motions such as adduction, abduction, flexion, extension, internal rotation, external rotation, and full 360° circumduction.

    This flexibility and mobility is critical. It allows you to wiggle your arms around so you can put on a t-shirt, or to reach around and get your wallet out of your back pocket, and it even comes in handy when trying to get things in odd places, like when you were a kid reaching for that box of cookies that your parents tried to hide in the back of the cupboard.

    But these benefits comes at a cost, because this mobility also make the joint very unstable. This instability is compensated for by the small and fragile rotator cuff muscles, tendons, and ligaments.

    Watch The Video Below To Learn The PRO’s & CON’s…

    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here

    Shoulder injuries are one of the most common injuries that you’ll hear about in the gym. Just ask the most experienced guys at your gym if they have ever suffered an injury to their shoulders during training, I’m willing to bet that the vast majority of them will say YES!

    This brings us to the Behind The Neck Shoulder Press…
    It’s a very controversial exercise. Some people love it because they really feel the movement stimulating the deltoid muscles. While others cringe at the thought of doing it while they mentally replay old shoulder injuries.

    Personally, I’m not a big fan of behind the head pressing because it places the shoulder joint in a vulnerable position for injury. The risk to reward for doing behind the neck presses isn’t really in your favor. You can get just as good of a shoulder workout by doing your presses to the front of the head.

    For beginners and intermediate lifters I’d recommend doing your shoulder presses to the front of the head, using dumbbells, or a shoulder press machine (as shown in the pictures below).

    Shoulder Press Variations

    You can make great progress in your shoulder development from using these shoulder press variations, there is really no need to include behind the neck presses in your shoulder workouts.

    However, if you are curious and want to experiment with behind the neck presses to see how they feel, by all means do so. But start off lighter than normal and work within your comfort zone. Realize that pressing to the back of the head will stretch the shoulder joints a lot more than pressing to the front.

    It really depends on your individual shoulder mobility and flexibility whether or not you’ll be able to comfortably perform behind the neck presses. But realize that it’s an optional exercise, you don’t have to perform them if you don’t feel comfortable in doing so. You’ll be able to fully develop your shoulders without ever performing presses behind the neck.


  • Booty Building Glute Workout | Janelle Saitone-McGuire IFBB Bikini Pro

  • Back, Traps & Triceps Workout for Mass

  • The BEST Protein Shake for Bulking Up!

    Post From http://leehayward.com/blog/the-best-protein-shake-for-bulking-up/


    If you are skinny and need to pack on some muscular bodyweight, you’ll want to check this out…

    “Lee, what is the “Best” protein shake for gaining weight?”

    That’s a common question that I often hear from my online followers. And the truth of the matter is that protein is protein. One brand of protein powder isn’t going to make you gain weight any faster than other brand.

    For the most part all the major supplement companies will buy up the protein powder from the same manufacturers. So the protein you find in Brand X is not really going to be any better than the protein you’ll get from Brand Y. The only major difference will the the flavoring and additives that they put in with the protein powders to make them taste better.

    What will have the biggest impact on your muscle gains is your overall diet. Meaning that you have to consume more calories than you burn in order to have a caloric surplus for gaining weight.

    This is covered in more detail in Ask Lee Video Q & A below…

    Note: if you can’t watch the embedded video clip above,
    you can watch it right on my YouTube Channel by Clicking Here

    Old School Bodybuilding Bulk Up Weight Gain Trick…

    One quick and easy trick that you can use to help turn any ordinary protein shake into a “high calorie” weight gainer shake, is to add in a couple tablespoonfuls of safflower oil to each of your shakes.

    This is an old school bodybuilding tip that I learned from reading Arnold Schwarzenegger’s bulking diet. He and many other old school bodybuilders used to add safflower oil to their shakes to bump up their caloric intake.

    Arnold's Bulking Up Weight Gainer Shake
    Arnold Schwarzenegger Added Safflower Oil
    To His Protein Shakes To Bulk Up!

    I did this when I was a skinny teenager trying to bulk up and it worked really well for me.

    The nice thing about safflower oil is that it’s a very bland tasting oil so you won’t even notice it in your protein shakes. A couple spoonfuls will easily add 200+ calories to each of your protein shakes without adding any more volume or making you fee full or bloated in the process.

    To put it in perspective, if you are currently drinking 3 protein shakes per day and you were to add 2 tablespoonfuls of safflower oil to each one of your protein drinks. This would increase your caloric intake by 600+ calories per day.

    An increase of 600 calories over and above your maintenance calorie intake would be more than enough for your to start gaining muscular bodyweight.

    So if you are skinny and trying to bulk up, give this weight gain shake tip a try!


  • The 2014 Strength Revolution Tour in Malaysia & Singapore!

    Post From http://fabodylous.com/2014/04/the-2014-strength-revolution-tour-in-malaysia-singapore.html

    The Australian Strength Performance (ASP) is one of the best strength & conditioning coaching team in Australia. ASP takes pride in staying on the forefront of research and development of the best training techniques. Since its inception, Australian Strength Performance has strived to deliver world class athletes the science, nutrition and training that will make them the best in their fields. ASP was founded by Benjamin Siong, a Science Honours graduate from the University of Melbourne who has combined his extensive knowledge of the anatomical and psychological sciences with his passion for athletic development, physique conditioning and lifestyle enhancement. Ben has developed a team of highly experienced coaches who are experts in their respective fields, making ASP fully equipped to accommodate your specific training goals and set you on a path to success.

    Strength Revolution Tour (2)

    Strength Revolution Tour (1)

    To those of you in Malaysia and Singapore, you guys have the chance to learn ASP’s scientifically-proven effective methods to bring your fitness and strength to the next level! ASP will be having their 2014 Strength Revolution Tour and they’ll be stopping by Penang, Kuala Lumpur and Singapore on these dates.

    Penang

    10 & 11 May 2014, 9am – 5pm

    Jatomi Fitness @ Gurney Plaza

    Kuala Lumpur

    14 & 15 May 2014, 9am – 5pm

    Jatomi Fitness @ The Weld

    Singapore

    17 & 18 May 2014, 9am – 5pm

    Here’s what you’ll learn during ASP’s comprehensive workshops.

    Day 1

    • The science of hypertrophy
    • Hypertrophy & functional training
    • Important training variables to consider within hypertrophy and how to manipulate these to encourage growth and overcome plateaus
    • Practical training

    Day 2

    • Macro & micro nutrients
    • Calories
    • Nutrient timing
    • Supplements
    • Practical training

    To sign up for the Strength Revolution Tour, email ryan.tmj@gmail.com

    Still not convinced? Check out ASP’s success stories!

    Wow! What an extraordinary journey – one that was made successful by the only continuous support of my ASP Strength Coach Ben Siong. Having undergone a complete physique transformation, I’ve finally achieved my dream of competing in the International Natural Bodybuilding Association (INBA) sports model division. This has been an experience filled with many challenges along the way one but none that Ben as his Team at ASP couldn’t solve or provide comfort for. This is my story. From the beginning, my understanding of weight training and dieting was purely self-taught, supported only by magazines and articles. Sure, I did manage to gain some muscle tone relying on my own efforts but my body was a far cry from my desired look, and definitely in no state for a competition. It seemed that no matter what I did, I was still a classic pear shape – big hips and unshapely legs. Training with Ben was a real eye opener. He impressed me with his intimate knowledge about the female anatomy ranging from dietary advice, training, supplementation, as well as issues regarding emotional and mental health. No doubt the programs and diets were difficult, but seeing my body change and reshape before my very eyes made it all so worth it. In just 14 short weeks, I had lost over 14 pounds of fat, and gained sexier arms, a defined back, lean abs and slender shapely legs (finally!!). The experience feels almost surreal. I love my new physique, and have definitely found a renewed confidence. The best part of it was that throughout this journey, Ben never once gave up on me, even when there were numerous times I did on myself. I can truly say with confidence that few trainers express such work ethic for their clients and invest so much emotional support for them. When ASP take on your goals, they truly make them their own. It has been a great and worthwhile investment, and I urge anyone who is struggling silently to get on board as you transform your body and rediscover yourself! You can bring your sexy back!   Pohlin Lian INBA All Female Classic 2010, Sports model, 4th Place
    Wow! What an extraordinary journey – one that was made successful by the only continuous support of my ASP Strength Coach Ben Siong. Having undergone a complete physique transformation, I’ve finally achieved my dream of competing in the International Natural Bodybuilding Association (INBA) sports model division. This has been an experience filled with many challenges along the way one but none that Ben as his Team at ASP couldn’t solve or provide comfort for. This is my story.
    From the beginning, my understanding of weight training and dieting was purely self-taught, supported only by magazines and articles. Sure, I did manage to gain some muscle tone relying on my own efforts but my body was a far cry from my desired look, and definitely in no state for a competition. It seemed that no matter what I did, I was still a classic pear shape – big hips and unshapely legs.
    Training with Ben was a real eye opener. He impressed me with his intimate knowledge about the female anatomy ranging from dietary advice, training, supplementation, as well as issues regarding emotional and mental health. No doubt the programs and diets were difficult, but seeing my body change and reshape before my very eyes made it all so worth it. In just 14 short weeks, I had lost over 14 pounds of fat, and gained sexier arms, a defined back, lean abs and slender shapely legs (finally!!). The experience feels almost surreal. I love my new physique, and have definitely found a renewed confidence.
    The best part of it was that throughout this journey, Ben never once gave up on me, even when there were numerous times I did on myself. I can truly say with confidence that few trainers express such work ethic for their clients and invest so much emotional support for them. When ASP take on your goals, they truly make them their own.
    It has been a great and worthwhile investment, and I urge anyone who is struggling silently to get on board as you transform your body and rediscover yourself! You can bring your sexy back!
    Pohlin Lian
    INBA All Female Classic 2010, Sports model, 4th Place
    Bodybuilding has been something I had wanted to do for many years. I always admired the dedication, time and effort it takes to get up on that stage and show to everyone just how hard you’ve worked. Competing for the first time this year I got a firsthand look at just how much effort is required by not only yourself, but everyone you know. This has been one of the toughest things I have ever done and I have no doubt that I would not have been able to make it without the help of the head strength coach of Australian Strength Performance, Ben Siong. While I’ve been training over the last year and the half, it wasn’t until 12 weeks out from the INBA Victorian titles that I started working with Ben, and believe me when I say, this is when the REAL training started. With Ben and the ASP Team, I was amazed how quickly I overcame my training plateaus and made good gains in muscle mass, despite having to diet down for the competition (my body fat dropped from an initial 14.3% to a low 4.2% on stage!). ASP taught me new ways to not only eat and train but also live! I had never done a proper workout until I started training with ASP and it’s definitely set the standard for my future workouts if I am to continue my rapid progress. I also want to make a special mention to the time and effort Ben put into improving my physique. The dedication he put in was above and beyond what I expected and I was guided through every step of my journey to finally compete. I never doubted myself or what I was doing because of Ben’s knowledge, experience and expertise in everything required. I can safely say that I am addicted to body building and improving my physique and will definitely be asking ASP to help me dominate up on stage next time I compete!   Aaron Leslie INBA Vic Titles 2010, Novice Men, 1st Runner up, ANB Vic Titles 2010, Juniors Men, 2nd Runner up, INBA National Titles 2010, Novice Men, 4th Place
    Bodybuilding has been something I had wanted to do for many years. I always admired the dedication, time and effort it takes to get up on that stage and show to everyone just how hard you’ve worked. Competing for the first time this year I got a firsthand look at just how much effort is required by not only yourself, but everyone you know. This has been one of the toughest things I have ever done and I have no doubt that I would not have been able to make it without the help of the head strength coach of Australian Strength Performance, Ben Siong.
    While I’ve been training over the last year and the half, it wasn’t until 12 weeks out from the INBA Victorian titles that I started working with Ben, and believe me when I say, this is when the REAL training started. With Ben and the ASP Team, I was amazed how quickly I overcame my training plateaus and made good gains in muscle mass, despite having to diet down for the competition (my body fat dropped from an initial 14.3% to a low 4.2% on stage!). ASP taught me new ways to not only eat and train but also live! I had never done a proper workout until I started training with ASP and it’s definitely set the standard for my future workouts if I am to continue my rapid progress.
    I also want to make a special mention to the time and effort Ben put into improving my physique. The dedication he put in was above and beyond what I expected and I was guided through every step of my journey to finally compete. I never doubted myself or what I was doing because of Ben’s knowledge, experience and expertise in everything required.
    I can safely say that I am addicted to body building and improving my physique and will definitely be asking ASP to help me dominate up on stage next time I compete!
    Aaron Leslie
    INBA Vic Titles 2010, Novice Men, 1st Runner up,
    ANB Vic Titles 2010, Juniors Men, 2nd Runner up,
    INBA National Titles 2010, Novice Men, 4th Place
    Since I was a kid, I was always into weight training and was often working out without a distinct goal. ‘To get big, to get ripped’ I always thought to myself but I never got the results I desired. My interests in health and fitness led me to commence a career as a personal trainer. I thought my education and past experience would put me in good stead for my career ahead. Little did I know that the lifestyle I was leading prior to my career change would result in a major injury that I sustained that has left me permanently scarred. Lack of proper nutrition, supplementation and incorrect exercise techniques caused me to sustain a significant tear in my right chest (Pectoralis Minor) which further resulted in postural issues to the right side of my upper body. As a result, I could barely do a proper push up on my knees. That’s when I met Australian Strength Performance head strength coach Ben Siong. He immediately recognised my potential and decided to take me on as an ASP athlete. What better way to overcome an injury then by joining a Bodybuilding Competition?! So I did, putting my mind and focus towards the competition. Ben offered me a different and insightful perspective to my training, worked extensively in rehabilitating my injury and greatly improved my strength in all areas. Within a period of 4 months, I had progressed from doing half push-ups on my knees, to doing reps of a 100kgs on an incline chest press; and increased my squats from 60kg to 150kgs within the same time! It was an arduous journey and when I wasn’t training with Ben, he was always a phone call away motivating me and guiding me through this amazing journey of transformation, inspiration and strength. The competition was a success and a milestone to remember. Placing 3rd and winning best routine in the INBA Vic titles, as well as 5th in the ANB Vic titles were titles beyond my wildest dreams. It is this new found perspective that has empowered me to be the best I can!  Thanks Ben.   Luke Tan Personal Trainer INBA Vic Titles 2010, Novice Men, 2nd Runner Up; ‘Best routine/poser’ Winner ANB Vic Titles 2010, 5th Place
    Since I was a kid, I was always into weight training and was often working out without a distinct goal. ‘To get big, to get ripped’ I always thought to myself but I never got the results I desired. My interests in health and fitness led me to commence a career as a personal trainer. I thought my education and past experience would put me in good stead for my career ahead. Little did I know that the lifestyle I was leading prior to my career change would result in a major injury that I sustained that has left me permanently scarred. Lack of proper nutrition, supplementation and incorrect exercise techniques caused me to sustain a significant tear in my right chest (Pectoralis Minor) which further resulted in postural issues to the right side of my upper body.
    As a result, I could barely do a proper push up on my knees. That’s when I met Australian Strength Performance head strength coach Ben Siong. He immediately recognised my potential and decided to take me on as an ASP athlete. What better way to overcome an injury then by joining a Bodybuilding Competition?! So I did, putting my mind and focus towards the competition. Ben offered me a different and insightful perspective to my training, worked extensively in rehabilitating my injury and greatly improved my strength in all areas. Within a period of 4 months, I had progressed from doing half push-ups on my knees, to doing reps of a 100kgs on an incline chest press; and increased my squats from 60kg to 150kgs within the same time!
    It was an arduous journey and when I wasn’t training with Ben, he was always a phone call away motivating me and guiding me through this amazing journey of transformation, inspiration and strength. The competition was a success and a milestone to remember. Placing 3rd and winning best routine in the INBA Vic titles, as well as 5th in the ANB Vic titles were titles beyond my wildest dreams. It is this new found perspective that has empowered me to be the best I can! Thanks Ben.
    Luke Tan
    Personal Trainer
    INBA Vic Titles 2010, Novice Men, 2nd Runner Up; ‘Best routine/poser’ Winner
    ANB Vic Titles 2010, 5th Place
    What a great experience, one that I will definitely recommend to others! Ben Siong and the ASP Team are not like any other trainers that I have met or used in the past. They are highly educated, demonstrate a wealth of knowledge and show enormous passion. I was referred to ASP at the start of 2011 to undergo a 12 week intensive program to help with my strength, speed and agility in AFL football at amateur level. I couldn’t believe just how much stronger, faster amd leaner I got in such a short time, and I can honestly say that this was one of the best decision I have ever made. ASP’s workout regimes were challenging, carefully put together and extremely selective, which was exactly what I was after. I have never been more motivated to get fitter and stronger since I have met Ben and his team. Their pure enthusiasm and motivation is remarkable and I felt I could push my body to breaking point, time and time again. Thanks to ASP’s assistance, I have learnt so much about diet, exercise and the human body. I would strongly recommend jumping on board and experience the journey like I did, you will not be disappointed.   Mark Parrent
    What a great experience, one that I will definitely recommend to others!
    Ben Siong and the ASP Team are not like any other trainers that I have met or used in the past. They are highly educated, demonstrate a wealth of knowledge and show enormous passion.
    I was referred to ASP at the start of 2011 to undergo a 12 week intensive program to help with my strength, speed and agility in AFL football at amateur level. I couldn’t believe just how much stronger, faster amd leaner I got in such a short time, and I can honestly say that this was one of the best decision I have ever made.
    ASP’s workout regimes were challenging, carefully put together and extremely selective, which was exactly what I was after. I have never been more motivated to get fitter and stronger since I have met Ben and his team. Their pure enthusiasm and motivation is remarkable and I felt I could push my body to breaking point, time and time again.
    Thanks to ASP’s assistance, I have learnt so much about diet, exercise and the human body. I would strongly recommend jumping on board and experience the journey like I did, you will not be disappointed.
    Mark Parrent

    The post The 2014 Strength Revolution Tour in Malaysia & Singapore! appeared first on Fabodylous.

  • The Muscle Women Of Singapore

    Post From http://fabodylous.com/2014/05/the-muscle-women-of-singapore.html

    As a bodybuilder myself, I understand the sacrifices and difficulties one have to go through to obtain the perfect physique. Therefore, I respect all my brothers who are in this sport along with me. However, I have even higher respect for my sisters in the sport too, because other than just the strict diet and intense training, they have to face something we male bodybuilders will not – social stigma and also their not-so-anabolic natural hormonal environment.

    Muscle Women Of Singapore

    Still, against all odds, Singapore somehow is able to produce a disproportionately high number of successful female bodybuilders. In this article I have a chance to interview three very successful and up-and-coming female bodybuilders. Read about their diet, training and their views on female bodybuilding and society.

    Melissa Sarah Wee

    Melissa Sarah Wee (1)

    What got you started bodybuilding?

    I started training during my recovery from bulimia. The more effort I put in, the more results I see. I was hooked on building a better body then.

    What’s your off-season diet like?

    During my ‘off season’ I’m less strict on my diet. I have a cheat day every Sunday. I usually do a 3 day carb cycling – high carb, medium carb and low carb. My carb sources are from Bob’s Mill steel cut oats (just because I LOVE the texture), sweet potatoes, pumpkin, pasta and quinoa. Protein sources are the usual- chicken, beef, fish, eggs and I still take fat but not as high as when I’m on a ‘cut’. Yes I take more fat while I’m cutting as I do the Cyclical Ketogenic Diet when I’m leaning out. Supplements wise, I include Optimum Nutrition Pro Complex into my usual stack of ON’s Hydro Whey, Casein, BCAA, Beta Alanine, HMB, Creatine, Glutamine and Amino Energy.

    What’s your off-season training like?

    As I’m eating more calories during my off season, I prefer to lift heavier. I love combining powerlifting movements with bodybuilding exercises. Based on my past experience, German Volume Training has worked well for me for making good strength and muscle gains during the off season.

    What motivates you to keep on going when times get tough?

    I always set goals for myself. Whether they are short term or long term goals, I set them so that I won’t lose focus whenever I lose motivation. There is always something for me to work towards.

    Melissa Sarah Wee (2)

    What’s the hardest part of being a female bodybuilder?

    I don’t consider myself a female bodybuilder. Yes I am building my body but I don’t identify myself as a bodybuilder. One of the most challenging part of living this lifestyle is keeping to the diet. Whether it’s the ‘off season’ diet or ‘pre contest’ diet, it can get quite challenging having to stick a routine. LOL. Somedays I just want to say ‘F**k this!’ and eat whatever I want anytime, any day, anywhere.

    What are your plans in bodybuilding for the future?

    Even though I am preparing for my first physique competition, being a long term competitor is not my goal. My plan is to give my all in this upcoming competition and then just pursue improving my physique.

    What advice would you give to give to young girls who want to pursue bodybuilding or physique sports in general?

    It doesn’t matter what your fitness goals are. We are all in this lifestyle together. Whether it’s to compete, or to fit into a smaller dress size or just to get healthy- there is no finish line. Fitness is a never ending journey. Whatever your goals are, remember that you need to live your life according to your own terms and not anyone else’s. I’m saying this because along the way, there will be people who will try to get you down – the naysayers, the haters. Remember that no one has the power to validate your value.

    I have been training by myself all these years and at the end of the day, the only person whom I need to answer to is me. People judge me and talk shit about me all the time. In an Asian society where women are supposed to be of a certain image, I definitely do not fit the norm. I feel that I do not need to fit the mold just because society perceived that of a woman. This is my body. I love what I do and no one has the right to put a definition on what is beautiful or ugly. Everything has beauty, but not everyone sees it.

    You have a huge following on Instagram. How does it feel to have so many people admiring you and telling you that you’re their idol and inspiration?

    It motivates me to work even harder and to better myself each day. ?

    Thara Begum Yeo

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    What got you started bodybuilding?

    I studied Mechanical Engineering in NUS and didn’t quite enjoy the environment there. I was very thin with bad posture, and had inferiority complex, and I was always experiencing lower back pain and weak knees due to a car accident when I was 14.

    My life back then was all about memorizing mathematical formulas and understanding computer programming. So one fine day, during my break-time, instead of going to the library to revise my school work, I went to my school gym to hang around. Same as like many other girls, I didn’t know how to use the equipments there. I didn’t know what was a bench press for, or which muscle group a lat pulldown is working. But it was because of this feeling of being very “lost” in the gym, that got me become so determined to want to know what “gym training” was all about.

    Hence, on my next visit to the library, instead of the usual routine of looking up for engineering textbooks, I went to the sports section to see if I could get any info on “gym training”, just to try my luck. Surprisingly, I found books on bodybuilding and nutrition! I even found an ISSA textbook for personal trainers! Those books actually got my enthusiasm revving up. I read and re-read the science in bodybuilding and nutrition and decided to experiment them on my body!!

    So I did my level-best to eat small, frequent meals, and plucked up my courage and returned to the gym to try out the equipments. Honestly, I had absolutely no clue on what muscle group I was training, but I just kept trying. The funny thing was, I became more eager to wake up early each morning and travel to school, not to attend the lectures and tutorials, but to use the school gym instead. I read a lot on training and nutrition, asked around for tips and advice, and stayed committed to eating my muscle-building foods. From days of training, it became months of training, and from months of training, it then became a couple of years of training. I had already graduated from NUS, started working as a personal trainer, and met my husband in the process. Then in my 4th year of training, I finally stepped on the stage for my first time at the Shawn Rhoden Classic 2013 in Manila, and competed under the women’s physique category.

    What’s your off-season diet like?

    I always believe in eating clean, even in the off-season. I make sure I have more than enough macronutrients to gain lean muscle mass as much as possible. I really really love steak and pasta or panini with extra chicken and lots of BBQ sauce after a heavy and intense workout!

    What’s your off-season training like?

    Very heavy and high volume. Rep range is definitely not more than 12 reps and about 6-8 sets per exercise.

    What motivates you to keep on going when times get tough?

    I believe that it is my destiny to become a bodybuilder, like a calling from God. Acknowledging the fact that I am designed to bodybuild, my mind then commands my body to push through each tough day, regardless of a high carb or a low carb day, or a heavy or a high-rep training day, just to sculpt my physique to perfection.

    Furthermore, I don’t think I will ever complain about eating the same bodybuilding-foods everyday as boring because I wasn’t even eating well in the past and people often labeled me an anorexic.

    Thara Begum Yeo

    What’s the hardest part of being a female bodybuilder?

    Well, I’m just an ordinary girl, with tremendous passion in bodybuilding. Of course I’ve received rude stares whenever I travel about, such as in train stations and in shopping malls. But it is just a matter of me getting used to all these attentions. Besides, my husband is always around to safeguard me.

    What are your plans in bodybuilding for the future?

    I would like to win another 1 or 2 more contests, establish my personal training business with my husband, and then retire to have kids.

    Joan Liew

    Joan Liew (2)

    What got you started bodybuilding?

    I had always been intrigued with fitness since as young as 8 years old. Though I was too young to start on anything then, I began to develop a strong interest towards weight training in my teens. There was no influence from any family members or friends, so the passion was simply in my blood. When I picked up my first copy of Muscle and Fitness then, I knew I wanted to be a bodybuilder. I started training seriously at the age of 17.

    What’s your off-season diet like?

    I eat generally healthy, about 5 meals a day. I maintain a good ratio of my macronutrients according to my daily requirements.
    Due to my busy work schedule, I keep my meals basic. I do not have the time to experiment with recipes or create large variety of foods.

    What’s your off-season training like?

    My training does not differ tremendously off season and pre contest, but I focus on refining my weak points during off season. I train daily, each workout at an average of 3 hours.

    What motivates you to keep on going when times get tough?

    The passion. I see training as my daily dose of exercise, which is integral for my mental and physical well being. I need to train to relieve the stress I get at work. The training helps me to regain mental concentration and physical energy somehow, and a much better blood circulation. I feel my day is complete with a good workout.

    For pre contest period, it does get really tough especially from 4 weeks out when the physical strain on the body starts to take effect, coupled with the strict dietary regime. During that time, I just have to keep my focus and hang on. This is the nature of competitive sports. When it gets closer to the show, much of the strength is mental. The fittest and the strongest will make it.

    Joan Liew (1)

    What’s the hardest part of being a female bodybuilder?

    The hardest part of being a female bodybuilder is the amount of sacrifices we have to make and the odds we have to overcome to sustain in the sport.

    Somehow, there seems to be an association of “muscles on women” with “unattractive” in general, but I must say, it is much better these days as compared to 20 years ago when I first started training. Today, much more people are showing appreciation towards female bodybuilding in Singapore. I want to prove to everyone that muscular women can be attractive and feminine too.

    Females have to train very hard as our bodies are very different to that for men’s, and tremendous amount of work is needed to build lean muscle mass and to bring the body fat levels down (especially for a competition when the body fat level needs to be below the normal range).

    What are your plans in bodybuilding for the future?

    For myself, I will continue to train to improve my physique. I certainly hope to see the sport growing in Singapore but there are external factors surrounding the sport that are beyond my control. As an athlete, I remain focused to my training and see how I can progress. Going forward, I would like to compete at a higher level to push myself to improve.

    What advice would you give to give to young girls who want to pursue bodybuilding or physique sports in general?

    Just start training and be consistent. Be patient, because it takes time to build. It took me 20 years to win the Arnold’s, so do not expect overnight results. You need to be very resilient, as there will be many challenges along the way but be prepared to take it on and overcome them.

    What is the difference between the female physique and bodybuilding category and do you think it’ll play in your advantage?

    Women’s Physique has a much heavier emphasis on femininity and overall beauty in addition to the usual judging criteria (symmetry, muscle definition, muscularity etc) but not as much on muscle size per se as in bodybuilding. There are also changes to the compulsory poses and costume regulations. I like the Physique class as it had always been my style to have that “girly” element on and off stage.

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