Hi all

My name is Shawn. I've been in the fitness industry for 6 years now. I do mostly Private Personal Training, Online Fitness Programming and recently I've started to work for corporate companies like DHL, Maybank, AirAsia. To help their employees live a healthier lifestyle.

Here's my profile in case you're wondering
https://www.instagram.com/kang.fitness/

Anyways I'm making this thread to answer any fitness related questions one might have!

From how to start your journey to challenges and difficulties along the way.

I'm doing this as I have some free time ( most of my clients are overseas ) And also to gain some exposure too!

Heya buddy!

For Mr G the deficit is about ~500-700. It's quite a bit but he doesn't feel hungry at all which is important. More importantly he was able to keep the deficit going for a few months. As consistency would had it, he lost a lot of kgs from there! Also he kept his protein intake very high which prevented a lot of muscle loss.

As for exercise he did weight training 2x a week. Full body each and he tries to squeeze in 3-4x of cardio every morning.

PS : Yep! Finally after a loooong bear market. My Matic is finally paying off.

No, but cardio like running have been shown to increase feel good hormones like serotonin and dopamine.

No I don't train human flag

Yes I can. Rings and straight bar.

Not necessary, depending on which phase you're in. I don't stay chiseled all year round as I'm weaker during those periods. Currently I'm focusing on lifting heavy.

Don't skip leg day is the best solution haha

It's a great way to kickstart anyone's fitness journey. Once you have the habit of walking others can slowly follow suit.

Definitely, it's the job of a personal trainer to guide his/her to their fitness goal whatever it may be.

I've see clients that learnt and improved their physique in 1-2 months of training.
However I usually recommend online training if budget is a concern ( can pm me wink wink haha ).

Hmmm it could be a case of slow metabolism/Sarcopenia ( loss of muscle mass due to age ) or a lack of consistency. Regardless you can try for another 1-2 week. If the scale doensn't move then you can try adding in some weight training/tracking your food intake. Then you can have some data to look back on.

Nope. I don't follow a diet. IIFYM if it fits your macros is what I follow.

May I know what you mean by efficiently?

A few guidelines about weight gain.

1. Focus on protein 2g protein/kg
2. Aim for 500kcals surplus
3. Don't overdo your weight gain or the accumulated fats will be a pain to lose.
4. Gain weight slowly ( 0.25-0.5% a week is a benchmark )
5. In a weight gain phase remember to train hard so your body utilizes the calories well.

It's hard to avoid them since I have major elbow issues for 3 years. Recently healed up.

Here's what I did

1. I visited a physio as soon as my problems came up
2. I changed my exercise variations so that they dont hurt my joints
3. I take 2-3 weeks off some exercise
4. The usual sleep well, eat healthy applies

Good luck buddy! You got this

Sorry?

Personally I train 5-6x a week. And I'm fully natural, not planning to use roids

2x is not a bad idea. I use to do that. I won't recommend 3x since it's a good idea to space out your protein to optimise the usage of protein in the body. But if you really need to then by all means, priority is getting that 2g per kg of bodyweight.

I linked my Instagram in

It's on my Instagram

You can still make decent results with 2x a week. But don't expect the most results.

A calorie deficit and consistency is what you need.

A program with a barbell works well. You can try 5x5 or Starting Strength. The format you can find over the internet