Kwan excercises香港

問題：練肌肉要先食肥嗎？

答覆：唔駛。如果呢個論述係成立嘅話，身陳代謝快嘅人永遠都練唔到肌肉。

Q: does one need to bulk to grow more lean muscle mass?

A: no, if this statement is valid, people with fast metabolism can never gain any lean muscle mass.

問題：如果我想練大隻，我每日應該食幾多次野？

答覆：肚餓就食。唔駛time.

Q: how often should I see if I want to get buff?

A: whenever you are hungry, eat. No need to time.

問題：有需要將身體唔同部位分開操嗎？

答覆：其實分興唔分好睇個人。分開操本身唔會令你有進步或者退步。分開操嘅原因只係因為大部份人都唔能夠一日內以合適強度操完全身。理論上如果訓練強度係夠，可以一個星期只係操一次然後休息到你認為自己已經恢復完善。所以唔需要執著點編排訓練。反而應着緊技巧，飲食同休息。

Q: do I need to split bodyparts?

A: In theory, one could train once and rest for as long as one wants if there's been enough intensity for each bodypart. So splitting doesn't do anything in and of itself. Better focus on techniques, foods and rest.

問題：點解重量訓練會令肌肉增大？
答覆：重量訓練同肌肉大小嘅關係主要係兩方面。第一個在肌肉受創本身。第二個在肌肉控制。其實兩方面亦與神經系統有關。背後嘅意思其實就係有兩種方法可以令肌肉增長。第一係用重量創造輕微嘅損傷然後身體再修復。第二係改善對重量嘅控制以加強神經系統對該肌肉嘅控制力。其實我哋運動時都不知不覺運用左呢兩個媒介。

Question: why weights can cause muscle growth?

Answer: there are two ways for weights to cause muscles to grow. First, microtrauma. Second, better control by the nervous system. We inadvertently use both media whenever we exercise. However, knowing this piece of information can be beneficial when you intend to stress your muscles in some intended intensity.

問題: 練健美有需要做帶氧運動來修身嗎？

答覆：完全唔駛。如果你需要經常做帶氧來減低脂肪百分比，咁代表你個飲食習慣和/或運動方法有問題。如果你所採用嘅飲食方式同運動方式係付合你所想要達到嘅目的。而你又用合付現實嘅時間長度，你唔會需要做帶氧。除非你係想練心肺功能。

Question: do I need to do cardio to get leaner?

Answer: no need at all. If you need cardio to do so, your diet or/and training method are off. You need a reasonable timeframe to let lifting and dieting do their work. The exception would be that if you want to train your cardio.

問題：做運動需要食補充品嗎？
答覆：完全唔駛。就算你大隻到好似用藥啲健美運動員都唔駛食。百分之95嘅補充品完全係無長期效果。大部份我相信亦都係含有致癌物或激素。基本上你如果試到一個令你飽肚同有力嘅餐。就可以。同一個餐唔夠咪食同一個餐兩次或加大每餐份量，維持同樣營養素嘅比例。如此類推。當然有部份補充品有藥用效果但係唔係呢度講太長啦。

Question: do I need to take supplements for training?

Answer: absolutely not. Even if you look like a bodybuilder. 95 percent of supplements I believe contain carcinogens or/and hormones. They don't have long term results more often than not. In terms of your diet, all you need is a balanced meal. You need to figure that one out. If one meal isn't enough, take two or/and increase the portion size. Some supplements have medicinal effects but I won't make the post any longer.

問題：公園可以練大隻同修身嗎？
答覆： 當然可以。其實如果你知道點樣去訓練自己係公園都可以玩到好大隻。大隻過9成師兄。不分種族。公園同健身室可以一齊再附相成。

Question: Can I get buff and lean at a park?

Answer: certainly, if you know how to train yourself, you can get buffer and leaner than 90% of all gym goers worldwide. I believe bodyweight and freeweight complement each other, similar to a park gym combination.

問題：有稱職的教練有什麼用？

回答：教練是老師。一個好的老師可以為您節省很多時間，精力，困惑甚至傷害。他們將為您提供必要的概念和技巧，使您自給自足。有些事情確實需要在健身房內進行一對一的私人訓練。但是，許多概念性的討論和交流可以在對話中進行，而無需在任何運動場地。

Q: What can a competent trainer do?

A: A trainer is a teacher. A good teacher can save you a lot time, energy, confusion and even injuries. They will be able to equip you with necessary ideas and techniques for you to be self-sufficient. Some things do require 1 on 1 personal training inside a gym. However, many conceptual discussion and exchange can take place in just conversations without needing to be next a any weight.

Hi，我正在開始這項私人教練業務，以賺取一些錢，亦希望能結識一些朋友。
關於我自己，健美是我十幾歲時的個人興趣。我在香港和澳大利亞從事訓練和指導已有十多年了。我曾指導過各種體型和年齡的人。我個人也曾達世界一流的體型。我精通肌肉鍛煉和修身。我可以與大多數不同訓練和營養領域進行很好的討論。我以目標為本，並採用新穎的方法達到目標。😄😄😄

Hi there, Kwan here. I am starting this personal training business to make some side money and hopefully a few friends.
A bit about myself, bodybuilding was my personal interest when I was a teenager. I have been training and coaching for over 10 years both in Hong Kong and Australia. I have coached people of all kinds of body types and ages. I had also personally at one point a world-class physique. I am well-versed in building muscles and getting lean. I can hold great discussions with most aspects of training and dieting. I take a down-to-earth approach and focus on the results with a seemingly novel approach.😄😄😄