Author Archives: bodybuilder malaysia

Amateur was challenged, refused to be weak, stripped down and ripped up!

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An interview with Amr Wahba.
Facts: Amr is a practicing dentist and a passionate dancer.

How Did Your Bodybuilding Journey Begin?

Sports weren’t in the cards for me growing up because my chubby physique deemed me useless in any activity that required so much as lifting a finger. Sports were my worst nightmare and I was always picked last for football practice. Having me on the team almost guaranteed an easy victory for the other team.

My weight problem grew into bigger, more serious issues as I grew older. I was overly insecure, shy, unsociable, and generally thought little of myself. I hit rock bottom and went on a severe diet where I only ate one protein meal per day and sipped on water when I felt thirsty. I didn’t think about the possible health risks that I could run into and lost 90 pounds in four months at age 15.

Later that year, my cousin and I checked out some local gyms. It was the first time I ever set foot in one. I met some trainers and was escorted by one who showed me around and explained what every machine did. Before I left, he told me “the gym wasn’t for the weak.” I went home with lots on my mind and knew I had to get back in there to prove I wasn’t weak.

I saved my allowance for a one-month membership and started going to the gym regularly. I wasn’t eager the first few months, but the changes to my body had a great impact on my mind. Working out affected other areas of my life. I became more sociable, my confidence rose, and best of all, I did something I loved for the first time in my life; working out felt good. The only downside was that the gym was only open for a limited number of hours per day. I wasn’t happy about it, so I had my own set of keys made, woke up at 6 a.m., went to the gym, locked the doors behind me, and worked out until I had nothing left.

Now, at age 24, I’ve been lifting for eight years and can say that bodybuilding helped me reinvent myself from the ground up. People tell me I’m obsessed with my looks, which is true, but that’s not it. Changing the way you look is just the visible part of the iceberg. What happens beneath the surface is where major change takes place; mindset, goals, willpower, control, and self-discipline.

It feels good to be in charge of your life and have the guys who were popular in high school stare at you in utter disbelief and ask for advice. It’s a joy that I can’t explain. I get calls from friends every day who say that everyone at work thinks they’re crazy for carrying around an extra bag of healthy food. They reply with “see that guy” and point to an image of me stored in their phone. They say I’m the reason for their “madness.”


What Workout Regimen Delivered the Best Results?

My training generally stays the same during the same year-round. I like intense workouts and incorporate supersets, rest-pause methods, and dropsets. I work my abs two days on and one day off performed in a circuit. I do cardio every day and alternate between steady state on the treadmill for 45 minutes and 20-30 minutes of HIIT on the Stairmaster.


Adapted from

The Science of Nutritional Cleansing and Weight Loss

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Recent scientific findings are leading nutritional researchers to believe that the practice of “cleansing”—a combination of intermittent fasting with herbs and vitamins that support detoxification—provides surprising health benefits.

A body of evidence in both animals and humans has been steadily building to support cleansing as a foundation for weight control, appetite regulation, improved insulin sensitivity, brain health, cell and tissue maintenance, and detoxification.

Weight Control

Studies on intermittent fasting have shown that it is just as effective for weight loss as compared to cutting calories (Eshghinia and Mohammadzadeh, 2013). In one study, overweight women who fasted intermittently for six months lost more weight than women who restricted their calories every day (Harvie et al., 2011).

Reset Food Cravings

It would seem that after a day without eating, one would be more likely to gorge on food. However, evidence suggests that when intermittent fasting becomes a habit, less food is commonly eaten during normal calorie days (Varady, 2007). This could be due to shrinking of the stomach on fast days, so that you’re less likely to overeat.

Reset Insulin Sensitivity

Insulin sensitivity—how well insulin directs glucose in the blood into the right body tissues where it is used for energy—also looks to be “reset” by fasting. One study showed that healthy men who fasted for 20 hours every other day for 15 days, had increased rates of glucose uptake. This showed better insulin sensitivity and control of blood sugar (Halberg et al., 2005).

Brain Protection

Research on fasting’s effect on the brain and mood has only been done on animals, but the results are promising. Fasting seems to stimulate the production of brain-derived neurotrophic factor (BDNF). This increases the resistance of brain neurons to degeneration, and preserves learning and memory (Mattson, 2005).

Fasting also benefits by stimulating growth of new brain neurons, called neurogenesis (Mattson and Wan, 2005). When levels of BDNF increase, so do levels of serotonin, also known as the “feel good” neurotransmitter (Martinowich and Lu, 2008). One study among ageing men found that after two-day fasts, their moods and perceptions of quality of life were improved (Teng et al., 2011).

Anti Aging

One of the most important defence mechanisms against aging is a process called autophagy (Teng et al., 2011). Autophagy can be compared to the body doing its own “housekeeping”- ensuring that all organ systems run smoothly. Old, damaged cell components are repaired or discarded; cells can then function optimally.

Autophagy decreases as we age, so the body’s ability to help itself is reduced. Fasting has been shown to promote autophagy (Bergamini et al., 2007). In other words, the consumption of fewer calories allows the body to rest and repair. Perhaps, this is the reason why fasting has an “anti-aging” effect.


Finally, detoxification takes place while cleansing. Improved detoxification (or the increased efficiency of phase 1, 2, and 3 enzyme systems) while cleansing is very fascinating. Nutritional support counteracts the oxidative damage caused by toxins.

Nutritional cleansing can do more than just help you lose weight. As science has shown, cleansing benefits the entire body, helping it to repair, reset, and restore. By including regular cleansing in your lifestyle, you are committing to living healthier and for longer.

Adapted from: “The Science Behind Cleansing”,



1. Eshghinia S, Mohammadzadeh F. The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. J Diabetes Metab Disord2013;12:4.

2. Harvie MN, Pegington M, Mattson MP et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond) 2011;35:714-27.

3. Varady KA, Hellerstein MK. Alternate-day fasting and chronic disease prevention: a review of human and animal trials. Am J Clin Nutr 2007;86:7-13.

4. Halberg N, Henriksen M, Soderhamn N et al. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol 2005;99:2128-36.

5. Mattson MP. Energy intake, meal frequency, and health: a neurobiological perspective.Annu Rev Nutr 2005;25:237-60.

6. Mattson MP, Wan R. Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. J Nutr Biochem 2005;16:129-37.

7. Martinowich K, Lu B. Interaction between BDNF and serotonin: role in mood disorders.Neuropsychopharmacology 2008;33:73-83.

8. Teng NI, Shahar S, Manaf ZA, Das SK, Taha CS, Ngah WZ. Efficacy of fasting calorie restriction on quality of life among aging men. Physiol Behav 2011;104:1059-64.

9. Bergamini E, Cavallini G, Donati A, Gori Z. The role of autophagy in aging: its essential part in the anti-aging mechanism of caloric restriction. Ann N Y Acad Sci 2007;1114:69-78.

Mr. Kuala Lumpur 2013

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by Bodybuilder Malaysia

Mr Kuala Lumpur 2013 organised by KLBBF.
It was contested by over 100 bodybuilders.

Bodybuilders or trainers who are looking to share your advices and techniques to your private clients on a website, promote your training courses, showcase your career progress, or simply be part of a virtual bodybuilder’s club online, fill in the form now or drop us an email at

Why is it more efficient to hire a professional bodybuilder/personal trainer?

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by Bodybuilder Malaysia

Mr. Kuala Lumpur 2013 championship – 26/05/2013

Interview with Impulse Fitness Marketing Executive whom was a personal trainer/bodybuilder himself as he speaks of:-

1) How bodybuilders can establish his/her own gym through Impulse Fitness via business loan by PUNB?
2) Why is it important for a starter to hire professional BodyBuilder/Personal trainer to achieve your goal, and how to choose one?

Q: What is your name?
A: My name is Zul Helmi. People often call me Angah, or Helmi.

Q: What do you do here to today at Impulse Fitness?
A: We are running a booth to introduce our company and also to introduce our package of promotion for complete gynamsium.

Q: Who are your customers?
A: Commonly are bodybuilders and gym owners. We also provide home use equipments to home-user.

Q: DO you train yourself, An’gah?
A: Yes of course, I train myself also.

Q: Do you engage a bodybuilder or personal trainer?
A: Before this, I was also a personal trainer, and I am doing my Bachelor is Sport Science and Recreation at UiTM.

Q: Do you encourage starter to seek professsional advice from personal trainer instead of doing it ownself at home, and why?
A: From my opinion, we have to take advantage of training in gynasium as there are many personal trainers (and also other members with experience). In bodybuilding, there are theory and experience. We need to make use of their experience to make up our own set of experience. We will not get very efficient result if we train at home.

There is no one to monitor you, whether you are cheating or doing the wrong technique (which leads to wrong habit).

Q: Do you encourage to have an equipment?
A: Yes of course, with an equipment, there’s a commitment. Without one, we cannot see how it can help and how much our body can develop.

Q: Lastly, do you have a tip to newbie who wants to build a fit body, a simple one, and how to choose a personal trainer?
A: Number 1, you have to know the principle of training. It has to be at the back of the mind. It will be used everyday. To hire a personal trainer, you have to search for one who is reliable, with proof of own body result and knowledge.


A Bodybuilder Reviews Michael Bay’s ‘Pain & Gain’

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By Jason Bailey on 

For a Michael Bay movie, Pain & Gain is getting remarkably good reviews and positive buzz — even its negative notices are full of phrases like “the most charming Michael Bay movie in a long while.” The primary question that the film’s pro and con critics seem to be arguing over is whether Bay is satirizing the flashy excesses and over-the-top elements of the narrative or reveling in them; it’s a story about the quest for conspicuous consumption, from a filmmaker as obsessed with the idea as his characters. Complicating that question is Pain & Gain’s roots as a true story; it happened in Miami in 1994 and 1995, in the world of bodybuilding and fitness clubs. And how accurate is it to that world? I decided to find out by seeing the movie with a bodybuilder and personal trainer.


Louis Guarino, 25, is a certified personal trainer who works primarily out of Hoboken, New Jersey. He’s been lifting and building since he was 18, and spends most of his day in gyms (the morning after our movie-going voyage, he had clients every hour on the hour from 6 am forward). “Not gonna lie,” he told me in an email before our press screening, “waited a year for this movie.”

Mark Walhberg stars as Daniel Lugo, first seen on the run from police. “My name is Daniel Lugo,” he tells us, in voice-over, “and I believe in fitness.” Daniel is the head personal trainer at a health club in Miami, but he longs for the Good Life — and when he meets Victor Kershaw (Tony Shaloub), a particularly obnoxious millionaire client, he thinks he’s got a shortcut to it. With the help of fellow employees and musclemen Paul Doyle (Dwayne “The Rock” Johnson) and Adrian Doorbal (Anthony Mackie), he kidnaps Kershaw and gets him to sign over all of his assets. And that’s when it gets complicated.

Guarino’s spent a little time in Miami, so I asked first of all about the film’s fidelity to that particular scene. “There’s cultures in every pocket,” he told me, “everybody wants to lose fat, everybody wants to look a certain way… And being down in Miami, look, it’s hot. Virtually all year. Everybody wants to be in bikinis, everybody wants to be in shorts, nobody wants to look like crap. So there’s definitely a culture down there that I’ve seen.” And what about how Bay’s frames are filled with ridiculously good-looking, perfectly sculpted bodies? Guarino says that for Miami, that’s about right. “When I go to the beach, it’s very rare that you see anybody genuinely look bad.”

So what about the characters? Those ring true as well, our guide says. With Wahlberg’s Lugo, the ripped gym rat, “you will find that in the most hardcore gyms… these are the guys who take bodybuilding seriously.” Johnson’s Paul, the most ripped of the trio, is also a kindhearted soul who is sternly religious (at the beginning, anyway) and almost apologetic for his toughness (“Jesus Christ himself has blessed me with many gifts,” he tells one victim. “One of them is knocking people the fuck out”). This, too, was very familiar to Guarino. “In real life, that’s generally how it works,” he told me. “The biggest guys usually are the biggest softies.”



Mackie’s Adrian is newer to the world of fitness, and when he first meets Paul, he inundates him with questions about proteins, shakes, amino acids. During that scene, I heard Guarino mutter, “Always got one of those,” and after the movie, he explained: “This is your average Joe. Everybody wants to know what supplements you take, what kind of protein do you take? You take amino acids, what kind of amino acids do you take? Do you take ‘em in pills or do you take ‘em in powders? … it’snever-ending.”

The portrait of their place of employment, which Guarino dubbed a “big box gym,” also struck him as just about right, even though the film was set nearly two decades ago (“some things never change”). But the thing he found most accurate and true? “People see personal trainers literally like a therapist. Kershaw, at the beginning of the movie, was speaking about every single one of his problems… and even Lugo said, ‘I sit here, I spot, I give them a sense of confidence, that’s all I do.’ Unfortunately, that’s the mentality of a lot of personal trainers. That I have my clientele, I’m going to spot them, give them a high-five, and call it a day.” Guarino prides himself on working harder than that. But has he ever had a client as irritating as Kershaw? “Of course! It’s human nature. You’re not gonna get along with everybody. And the learning process is literally learning to bite your tongue.”

Obviously, once the crime element takes over, the film is less true to Guarino’s experiences — though it should be noted that Bay and his writers reportedly stay fairly faithful to the real events. (One of the biggest laughs comes very late in the film, during a particularly grisly scene, which Bay interrupts with the onscreen text “THIS IS STILL A TRUE STORY.”) Still, something about it doesn’t sit right. When the story gets dark, Bay plays the violence too straight and too graphic — especially considering how quickly he shifts into snickering at a dead woman and her breast implants. Maybe he’s trying to do GoodFellas-style dark comedy (the copious voice-overs would certainly suggest it), but put as charitably as possible, Bay is no Scorsese. He wants to have it both ways: get the shock of the sudden violence, and then laugh at the victims. But the whole movie is like that; the line between satire and self-parody is so thin that it’s hard to believe this iteration of his swooping-camera, glistening-abs aesthetic is comic, just because it’s being sold as such (especially when so many of the “jokes” are of the misogynist, homophobic, fat, dick, rape, and little-person variety — much like the comic relief in his action movies). There are funny moments, particularly in the first act. But it’s still a pretty ugly movie.

That’s just my take, though, and Louis and I agreed to disagree. His review: “The Rock genuinely was hysterical. The movie’s entertaining. In a very sick, twisted way, it was funny… If you love bodybuilding, if you love fitness, if you’re into the whole Miami scene, go see it. It’s a good movie. And the story itself is crazy. You can’t make that up.”

How to choose a personal trainer?

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by Bodybuilder Malaysia

Adapted from

How to choose a personal trainer?

So say you are looking to choose a personal trainer, following are some tips and questions to help you before signing up for a program.

    1. Image In other words, does he or she look the part? If he or she is in great shape, they must be doing something right. If they themselves look out of shape …. well it would be hard to convince me to sign up.
    2. Ask Questions! What to ask? Well everything that you want to know about. If your goal is to lose weight, improve fitness etc, test their knowledge before you enroll. If he or she can’t answer your questions, what makes you think they can help achieve your goals?
    3. Is their program custom made for you? Lots of major commercial gym fail this test. Most personal trainers are given a standard program and make you go through the motion. You must make demands and choose a PT who understands your unique strength and weaknesses.
    4. Chemistry Well all said and done, you and your personal trainer need to have chemistry. I am not talking about sex appeal or friendship but you need to feel comfortable enough to take instructions and directions from him or her. After all, you are surrendering your body over to this person.
    5. Go for a trial session. Better still, demand a trial session. Tell the gym that you are looking for a long term arrangement (even if you are not) but in order for you to commit, you would like to have a trial session with that particular trainer. This is a great way to get a feel for chemistry etc.
    6. Don’t get passed around? Ask if your personal trainer is dedicated. Some gyms have a habit of passing you around to various personal trainers. Also make sure your PT guy or gal is going to stick around. You don’t want him or her leaving the gym after 1-2 weeks. Ask 1) How long he or she has been working there and 2) Whether or not they like working here. You’d be surprised how many personal trainer are quick to bash their employers. This should be a warning sign.
    7. How long have they been training? Well there are two parts to this question. 1) You would like to find out how long they have ben training and 2) how long they have been personal trainers. Most people become personal trainers after engulfing themselves in fitness training.
    8. Any success stories? Ask who their clients are. Who were their previous clients and see if you can get a referral or recommendation from them. Don’t be fooled by general weight loss success of a particular client at the gym as your PT have have had nothing to do with it.
    9. Observe. This is probably the one of the best tips. Now assuming you have already joined this gym, be sure to observe various personal trainers with their clients. From just observing them with their clients, you can see how focused, dedicated and capable their are. If you get the opportunity, you can even ask that client how their experience has been.
    10. Demand for 100% attention! An all too common problem among personal trainers is that they often get distracted by their colleagues, sms, taking calls etc. Don’t tolerate such behavior! Make it clear before and during sessions that you need their 100% attention … at all times.
    11. Qualifications. I put this last coz it is really not that important to me. Personal trainer certifications are so easy to obtain these days and does not guarantee anything. That said, you should still ask what they qualifications are … but again, whatever their reply, it’s not like that you would know how relevant or truthful they are.