Body Workout at Home (Abs, Triceps & Chest)

Here's some update for body workout videos I made & posted on Youtube using mobile phone and edited with iMovie.

And I would like to just share one more drink that could boosts your energy which I am not sure I have mention before in my previous posts. I remember I mentioned about having sufficient carbohydrates or sugar intake before body workout could boost your energy to have longer stamina to perform better workout such as bread, oats, banana, chocolate or energy drinks, isotonic drinks such as 100 plus or another item I want to introduce today is Glucolin, glucose.



Its a powder which required to mix with cold or warm water to drink which I find it useful too. I used to drink but now I prefer more on eating sufficient food to gain energy 30 minutes to 1 hour before body workout time.

Want to lose weight and fats quickly?

As I mentioned before and being told by people too, 70% rely on your diet and only 30% rely on your workout. Eat, sleep and your lifestyle really could affect your body shape. Want to lose weight? it starts with food. The article below is mainly focus on how to lose weight and fats.

I got this Chinese article  through my friend's sharing. Eat smaller or lesser portion, but never skip a meal or fasting.  Breakfast eat like a king, lunch eat like a queen and dinner eat like a beggar if you want to lose weight correctly and still maintain a healthy eating. When I say eat like a king, doesn't mean eat until you feel bloated but just eat sufficient amount like 80% full with high carbohydrates and fibre food like wholemeal bread, oatmeal, rolled oats with yogurt, eggs match with either a cup of milk or a  half cup of fruit juice or an apple before having breakfast. You can also try have low fat milk mixed with oats, corns and some purple sweet potato cubes.

Our body minimum calorie of food needed to burn in our stomach is around 1200 calories which is just enough to support our heart rate pumping to our body parts. Thus, skipping meals totally without eating anything is totally wrong and will cause yourself fainted before you can even really lose your targeted weight loss. You may eat less and smaller portion of a meal and have 5 meals a day to avoid feeling hungry throughout a day.

Try eat on time especially dinner because if you had late dinner and go to sleep by having food  in your stomach, your stomach tends to convert the food into sugar. But if you are sleeping with empty stomach,  your body tends to use your body fats convert into sugar.

To cut fats, you need to eat less sugar, less fats/oily food and eat food which is high in protein such as lean meat or fish and prawn meat. But if you have allergy to seafood, then just choose to eat lean meat or you can go vegetarian of consuming protein from veggies. Do you know that one full cup of orange juice has higher sugar than coffee. So, unless you are planning to use that amount of sugar as energy for body workout on that day or people who thin like me not wanting to lose further weight, you have to avoid or reduce the amount of fruit juice you drink. Hence, you are also not recommended to eat fruits as your meal as you might end up eating more sugar than you normally does without notice.

Here's a link showing calories comparison between coffee and orange juice.
http://www.sparkpeople.com/food_vs_food.asp?food=94_99_coffee_versus_orange-juice

Also, you may want to reduce the white rice intake if you are planning to lose weight. White rice are easy to raise your blood sugar like bread and pasta although they are high carbs which good for body building or sports activities as carbs convert into sugar or energy while we doing workout. About this statement, I always think that "how much you eat is how much you need to burn from your exercise in order to keep in shape" instead of going for complete fasting or skipping meal which is completely wrong idea.

The next thing which I mentioned before previously, is if you are able to do body workout once you wake up in the morning will be the best time for burning on body fat instead of carbohydrates because the carbohydrates are being used up in your 6-7 hours sleep during the night. (Source: here)

To enhance and further improve your weigh loss plan into short time, exercise is required especially cardio workout. You are required to do longer cardio workout around 45 minutes to 1 hour. Cardio workout can be aerobics, jogging, running, swimming, skipping and cycling.  For those who have heavier weight, jump squats, running, jogging and skipping for long hours or doing improperly might caused bad impacts on your joints such as knee or feet. You can either try wear a knee guard, or do cycling or walking fast pace instead of running to reduce the impact. Or, you can do aerobics or a combined cardio of these few different cardio within 45 minutes to 1 minutes. You may have to avoid doing jump squats or skipping for avoiding having problems with your joint. Swimming or working out in the pool is better or safer cardio to avoid joints pain due to the water pressure or water buoyancy.

Doing workout right and correctly can also helps you see the result faster.

Here's a video on a intense 6 minutes workout on losing your love handle and getting abs. Take note, love handle is not V-line abs.

What to eat perform better body workout? How to get ripped and bigger muscle?

Today I just did some research online and read a lot of articles after my customer/ student told me I have been training him too hard on cardio or warm-up which led him to no energy or strength or stamina at all to continue on weight lifting. Partially I can say is my fault on training them hard but didn't give more advice on diet or what food to eat before and after workout.

Before I share the information I found online, I did like to explain on the workout routine I shared and trained them. Firstly, I will say "share" is because I will teach what I usually do on my workout routine daily which is "warm up, stretching, body building" in one session. "Warm up" usually is cardio plus partially working on your muscle and stamina which is necessary before start up body building because you need to pump up your heart rate first in order to allow the blood flow to all over your body muscle. So that, it will help you build and develop or affect your muscle tissue more when comes to body building session such as tearing your muscle tissue or damage your muscle by lifting heavy weights.



Why needs to torn and damage your muscle tissues? In order to build bigger muscle, you are required to do that and drink or eat sufficient protein to develop  or build bigger muscle in between the damaged or torn muscle tissues.

Second, my warm up/cardio workout session is not running on treadmills or just cycling for 15 minutes which I used to do before when I first going to gym and being told by most instructors. I don't really like or agree to do it for fully 15 minutes for my body type as I belongs to thin and high metabolism and easy sweat. Running on treadmills or cycling cardio for 15 minutes will make me becomes thinner or harder to gain weight. And doing running on treadmills for too long can hurt your knee joints from your body weight impacting your joints. Its same like doing squatting improperly will cause the same effect too.

Hence, my warm up/ cardio is a group of different body parts exercises to be completed from 4 - 15 minutes based on different weeks doing different warm ups.  Which is think is a good workout for people who only do a minimum body workout or exercise 3 times a week. Plus, the reason why I put on a warm up which involves most of our body parts since we only do 3 times weekly is because what I learnt from my instructor is I used to go to gym 4 - 6 times weekly and each day I go to gym I did only cardio, body stretching and two parts of my body which is any part of my body plus abs workout. If you are able to commit yourself to body workout 4-6 times weekly, you can split the body workout evenly, more focus and less heavy on each gym session.

And me as a trainer, I always wanted my students/customers are able to exercise every body parts workout weekly because I hope they get to build muscle on every parts evenly without missing any. I also hope I am able to build their strength and stamina instead of just building a perfect body without power, or just being "muscle Mary".

So, let begin our topic. What to eat perform better workout? There's many food you can eat which contains high carbohydrates before workout which is called Pre-workout Meal. But try to choose low-glycemic carbs like oatmeal, veggies or sweet potatoes instead of simple sugars or candy to avoid wild fluctuations in your blood-sugar levels. Carbohydrates you can also get from pasta, fruits, breads, yogurt, energy bars and drinks. The most digestible carbohydrates food is banana. You can also try to eat wholemeal bread with peanut butter or peanut jam and banana slices. Protein is also the needed nutrients to avoid muscle breakdown or not growing bigger muscles. Protein before workout also gives energy to perform better workout. Fats take longer time to digest which isn't recommended to consume high fats food before workout.

When to eat before workout? Having food in the stomach is never a good idea during body workout. which may hurts your stomach, causing nausea or stomach cramping.  Better to eat food 1-4 hours before workout. The shorter time before workout, the better to eat easy and faster digestive food or liquid such as banana, glucose drink (Glucolin), energy bars, isotonic drink, coffee and many more. These will help in fuelling up before workout.

What to eat after workout? Ever seen anyone in the gym who drinks protein before and after workout? Yes. you need right amount nutrients to fuel up and also right amount of nutrients to recover your body from damaged muscles and energy. Eat high in carbs and protein food such as chicken without feeling too full and of course balanced your acidity with some veggies and healthy oil. More importantly, sufficient water to hydrate your body as well.

source: http://www.fitnessmagazine.com/recipes/healthy-eating/nutrition/best-workout-foods/#page=2
source: http://www.askmen.com/top_10/fitness_top_ten/24_fitness_list.html
What to do for building muscle and lose fat?
There's no other way of doing body building without cardio to warm up. The minimum warm up you can do is 4-8 minutes which I have given to my customers before. If you are looking for simple cardio warm up such as running or jogging, you need to start with walking pace for 4 minutes then sprint for 40 seconds then cool down back with walking pace for another 4 minutes which total up is still 8 minutes 40 seconds which I got this information from here. 

For fat burning effective and body building, early morning and evening time is the best time to do workout. Also do schedule the weight training early enough in the evening so you are allowed a minimum of 6 hours between your weight training session and bedtime if possible. And also you need to know that :

• The liver is the strongest from 1-3 AM. This is when you should be sleeping
• The lung is strongest at 7-9 AM. This is the best time for aerobic exercise
• The liver is weakest at 1-5 PM, so schedule difficult work for the morning.

For more information on fat burning, muscle building workout:
Check out these from Men's Health.

And if you are really passionate and hardworking, discipline into getting ripped body on diet.
Read about the Ripped meal and the Muscle meal.
“There’s no set time to train as everyone’s schedule is different but be sure to have a protein shake 30 to 45 minutes before each workout and another one directly afterwards,” says Lovell. “Avoid eating too much fruit, except berry fruits, which should be eaten after training. When they’re eaten at any other time the fructose they contain can combine with carbs to add body fat.”

For more references:
7 tips for body building and burning fats

But for me, if you really wanna build muscle and lose fats and gain muscle, eat lean meat, high protein, balanced with colourful veggies and low fat. And try avoid lousy junk or snack food or desserts.

Advise and basic guidelines for gaining weight correctly.

I got a message on my Facebook page and I decided to share my information here And the question is shown in the image below:

Hello, thanks for writing up to me and thanks for your complements =). I am happy to hear that. I can only share some information that I know but there are things you need to find out by yourself or by consulting doctor about your body health. First thing is about your digestion system good or bad, are your digestion absorbing well from the food you intake? or they do very easily flushed out from your body without even absorbing the nutritions from food.

Second, Is your metabolism high or low? do you get easily hungry and you eat a lot but never gain weight? usually high metabolism people tend to be thinner because their digestion is doing great or fast. If that's the problem, you can try have more meals a day such as five meals a day and you may try have supper at midnight if you usually burn midnight oil which I don't recommend people sleep too late.

Third, are you the person who chews very little before you swallow your food?  Because from what I heard and learnt from the sources i got from media. There's a saying that the food are harder to digest or absorb when people tends to chew less which also known as fast eater who tends to finish the meal quickly without at least 15-20 chewing repetitions. Eating fast also will caused you to eat more as you are not feeling full shortly.

Fourth,  how often do you go for exercise or body workout? getting a good body weight partially also rely on your exercise. In order to let your muscle grow or develop more muscle or bigger muscle, you need to exercise. So that, the food you eat will be used to develop muscles which leads to gaining weight. Exercise will also boosts up your metabolism, it will cause you easier to get hungry and tends to eat more. Exercise minimum 3 times a week regularly is good for a healthy body.

Lastly, gaining food is not just about eating more meat. A balanced diet is recommended, the amount you eat for meat need to be balanced with the amount of vegetables you eat. Balance with acid and alkali food. And gaining weight also rely on your protein and carbohydrates intake which you can get from meats and some vegetables such as beans and more. Carbohydrates provides energy for you to do exercise, taking excessive carbohydrates and not doing exercise will converts carbs into sugar which could end up becomes body fat.

I hope this provides you a basic guide to improve your body. Good luck! =)

J-son Yau

Life like a roller coaster is interesting? Mr. Utopia contest can change my life? I am not perfect.

When I said my life is like a roller coaster, I didn't really mean it in a good way although it may sounds interesting dramatic life. But I don't really prefer dramatic life. And life is never really about timing of early or late, or what's fair or what's not. And Buddha story told us that "Birth, Old, Sick Death" is a fact and a cycle that no one can escape but to accept and learn to treat the cycle as norm and not a kind of suffering.

Timing really is nothing about too early or late in life, we don't get to choose when we die or when will I lost my mum, and so, moving out early to start live alone and try learn to earn money and survive is never too early. Its never too early to learn about being mature in thinking. Being gay is nothing rare or new or very special to write into a book to be read by people nowadays, is just that there's still parts of this planet earth will not accept nor understand.

So what makes me say my life is like a roller coaster? The ups and downs in life, is my late mum that taught me to be less self-centered about my own problem and learn to be more than independent, is my siblings that taught me being the youngest in the family like me doesn't mean I will be loved the most or take the least responsibilities for the family. Is my grandparents had taught me the olden generation life was tougher than my generation and learnt to be savvy but being savvy doesn't mean have to be selfish or steal or own things more than you need.

Being gay and attached and confess to family are another part of my experiencing my journey of life, although we always say gay people is same like straight people, we also have the playboy, the emo, the geek/nerd, the hunky, the good and bad lovers like straight people, just not everyone can see that. So, my partner and I had our hard time to go through confessing to our parents and trying to live together in a room with my partner's mum and I now can called her mum is a sense of being recognised and confirmed/approved relationship is really a comforting news to me. She may not be like my mum to replace what I have lost and regret in life, but it is a lucky thing to be able to be loved like a son and mother. And maybe because I came from a different family background, I found living here with my partner and my "mum" , I feel happier and less stress except for my job and my future career and fitness/health.

I always envy or feel that I am slightly less fortunate when comes to blemish skin like mine and people always ask me why, there's no answer to that, I am just born with weaker immune system and sensitive skin. I am just not gifted with a healthy body and skin to live like the beautiful people that surrounds me in every day life. I am just gifted the acknowledgement to live a healthy lifestyle, I am not born with handsome face, beautiful body and golden key. I have learnt life has never really been fair, and I just have to work double the efforts to be like their standards, its hard and its tiring sometimes, but from here I learnt what's more important is inner beauty than outer beauty, I will still continue to look good on the outside, but when comes to knowing people now I learnt to look from the inner beauty to outer beauty.

Sometimes I respect people who got the wisdom to use his/her body as a marketing tool to earn money like Lady Gaga to get attention and then notice her creativity in art then lastly her music which not everyone able to do that or even accept people who brave enough to do it because of shame and what society shapes our mind and values. The body is a tool of feeling expression and the art to express your soul, also a marketing tool for nowadays society, sex sells, fitness physique sells. etc etc. But if you want to be more than just inspiring or just sexy, you better combine both and have a better message to deliver. You only lived once, so think what can you contribute to the society or what can you do while you are alive and what is the last impression you want people to get before you left the world.


Let's talk about Mr. Utopia contest. Utopia is a gay restaurant and bar. Yes, I finally find a contest that suits me than Malaysia Hunk contest which only for straight guys, but this one also is still a contest about metrosexual, fashionable, smart looking sexy hunk contest. Its, again a contest on confidence and sporting guy who is confident on stage. And again, I feel not so confident again, because I don't have good skin yet nor even have stage talents like dancing or singing or acting, not my strength, but its a good experience and its a chance of life changing to better or not.  But have to be pretty daring to flaunt your body and get attention and make people like you to get votes.

I sometimes always question where I will go or where will I be or belong, I wonder creative marketing exec. job will able to achieve the dreams I want and yet doing what I love such as fitness and health and modelling. I haven't found my path. Will gym trainer and entrepreneur make me happier and stable life.

Life is always the hardest when we always trying to be perfect and inspiring people around me, but once achieve will be the happiest thing happen in life.

Update on life and workout.

After entering the second month of my probation job as creative marketing, I started to get use of certain routine or a kind of lifestyle I am living for now. Trying to wake up on time to prepare own breakfast, shower, dress up, walk to train station, getting little sweaty and catch the train and bus on time to office for work before 9 a.m.. I have felt the goods and bads of taking train everyday, observe every one of us as human beings on train doing some selfish and some kind actions happening in train.

I have watched people trying to squeeze into the train no matter how full the train has been already filled, showing how selfish are we just so that we can go to work on time and we throw away our shame and face, being bold and forgotten what is the human/moral values. I have seen some people giving way and seats to the needy ones. I have seen a blind man with one eye heavily infected and eye popping out and trying to find his way to make the right call with his mobile phone. I have seen the rich and the poor taking the same train. In short, taking public transport make me and you see the daily lives of the people putting together with contrast, which i think is special of how life surrounds me or us with things like such to remind us something or make me learn from observation of things in life.

Other than working the usual weekdays and getting all dry up by squeezing creative juice and losing my inspiration to create, my desire of wanting to earn more pocket money at my current state, made me continue wanting to find some part time modelling photo shoot and also thinking to sell my next e-photobook. Well, its not all just about the money. Its also something i enjoy doing other than my job when everything goes smooth together. =)
And now I have a deal with Totomomo site open for my fans to sponsor items from Totomomo for my next coming e-photobook which themed "Fantasy/Not Myself" which will be kinky theme and also input my personal concept about fantasy and reality to deliver a small message before browsing the fantasy images like how I did the arrangement from the first e-photobook.


I have people message me about what items can be sponsor from Totomomo or what is my limit to wear for photoshoot such as cock ring or thongs. I will say I can wear that but I will match with another item to get it semi transparent covered or have something peekaboo.


This is my first e-photobook and still selling. To buy via Paypal or more information click the link below:
https://www.facebook.com/JsonYau/app_208195102528120

or you can buy from Totomomo also:
http://www.totomomo.co/E-Book-I-Started-Nothing-by-J-son-Yau-EB001.htm

Starting to cope back being active on my facebook page and blog and promoting and selling not many, but still some e-books, and finding sponsors and partners to work with from photographer, to props and concept, ideas, have made me busy lately and slightly lack of sleep. It has put me into doubt and questioning myself what is really best that suits me and make me happy working for, what job can make me happy and keep me going, able to keep me survive? I question myself am I capable of becoming a gym instructor and also a model?  etc etc... I started thinking about studying gym instructor course. I just only know that I enjoy doing workout and also photoshoots. Of course I still do enjoy doing painting, drawings, design and handcraft.

And I saw this article "Interview with Todd Sanfield":
http://www.myportiswaspsays.com/2014/01/a-new-interview-with-todd-sanfield-is.html?m=1
and I realised, it can be done and I am not alone. But I know its going to be really tough. And Todd Sanfield prove to me you can have many dreams but only matters is how you manage it. Am I going to follow and believe on what I am doing multi tasking can achieve success? I still think twice. Not everyone have the same strength and limitation.

I have met a few facebook friends and fan that I have never met before after I have moved to this rented place, and working in KL. I felt happy and lucky for that because after the long day working at office, I get pretty tired and out of drive.

Talk about my workout lately,  I haven't got a fix workout routine weekly. I workout 2- 3 times weekly. If I doing my workout at the condo gym, I will do cycling 100 meter to warm up my body, then I do stretching hands and legs and my back. Then I will do some kicking and some hips workout and planking. Then, I only start using the machine do chest, back, legs again, and lastly abs workout. Each other body parts workout I do 3 sets, each set 10 repetitions,  except for abs workout, I will do 4 sets and each set 20 repetitions. But sometimes I want to stress my muscle more, I will add a few extra reps. I hope this answer to people who had asked me about my workout in personal message before.

I hope I can get more photographers to work with for my e-photobook or for their portfolio too. I also looking for makeup artists or stylists to work with. And I also interested to look for publisher who is willing to publish my e-photobook into hardcopy, let me know the rates and details. 

Jobless Day 5 & 6

Have been making salads for breakfast last 2 days and today. Eating two eggs, but only ate one egg yolk for the last 2 days and today eating 3 eggs  and one egg yolk, the rest are egg white only. Last two days have been eating oat flakes with dried fruits with milk for tea time between lunch and dinner. Hitting to the gym four days a week. I just hope I am not wasting time and money investing on my body that is not seeing better results yet. I was little worry since I am jobless now and busy thinking and preparing my other blogs to put up my artworks. =)

Yesterday I have followed my dad to service my car and sister's car. It has been a long time I have not help out dad doing things like these other than doing housekeeping works and I felt happy that I can help out after such a  long while. Thus, I ended up spent lesser time yesterday on the design I am working for my another blog's wallpaper. Here's an image of the header.