Wong Hong : IFBB Pro, Certified Personal Trainer and Gym Owner

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Fina's Physique Transformation!!!
Fina, my friend has gone though a dramatic physique transformation. To find out more about this amazing story, please read her interview.

Fina, give us a brief introduction about your background.
Congrats on your amazing achievement. Can you tell us how much bodyweight and percentage bodyfat you have lost and how long it took you to achieve it?
Tell us about your experience during this entire process of your amazing physique transformation? (why you decided to change yourself, how you feel mentally and physically at different stages, etc, etc)
Tell us about your diet, training and other approaches you practiced during this process.
How do you feel now, physically and mentally?
Any advise for the overweight individuals, beginner bodybuilders and or fitness buffs in general?
What is your "motto" in life, Fina?
1. Fina, give us a brief introduction about your background. I am 38 years old and have a 17 years old daughter who is profoundly deaf. Taking care of a daughter like mine surely took up all of my time as I had to give the best to her and she is my top priority in life. When she got older and as age catches up for me during those lovely years of bringing her up alone, I got really "ill" at the age of 30. A year before I got very ill, I was introduced by my girlfriend to this wonderful guy, Suhaimi, who's love was in body building sport and he is now a good and dear friend to me. I got to know back then that he is also a body builder himself and a coach for the Royal Malaysia Police Body Building team until today. At first I thought that it was a waste of time in this sport but it definitely changed my perception about it after I got to know that I was really ill and was on medication for more than 5 years. I had to fight the illness and Suhaimi, gave me the encouragement as a good friend would, that is "never give up hope" in getting better.As most of you are aware off, there are side-effects when one has to take medication and mine was indeed a bad one as my body started to "bloat" like a balloon. I was getting huge as days, months and years passers by. During those years when I was in pain, Suhaimi would ask me to get out of bed and to follow him to watch the body building contest here in Malaysia. It really was a big help as I didn¡¯t think of the pain I was having as I had such a good time watching until the end. He is also one of the judge's for the contest. I started asking lots of questions as to how one would be a good judge in body building and also to be the best body builder. He even suggested that I took up the State judging exam first, out of the blue, I did without having any idea what body building was all about. I got more and more interested in body building after I passed the first level exam and I had to wait for another year in order to take up the National level, which is the final level of judging exam. I am now a qualified "judge" in body building here in Malaysia and will continue being one as long as my services are required. I am thankful and grateful to all the good friends that I have who gave me the courage to fight my illness and am now living a good and healthy life eversince besides getting back in shape that is... I would like to take this opportunity to thank everyone who has given me the encouragement and advice before as I know now what fitness and health is all about... up 2. Congrats on your amazing achievement. Can you tell us how much bodyweight and percentage bodyfat you have lost and how long it took you to achieve it? Thank you...Hmmm... This is indeed a very interesting question... In January 2006, my weight was 120 kg ( 264 lbs ), believe it or not and my percentage of bodyfat was 45%. I have reached my target of losing my percentage of bodyfat now and got back my ideal lean weight which is 66 kg ( 145.2 lbs ) when I started dieting in February 2006. It took me less than 3 months for me to achieve it and now my second target would be, to loose more weight and reach for my last target of 50 kg ( 110 lbs ) in less than 2 months. up 3. Tell us about your experience during this entire process of your amazing physique transformation? (why you decided to change yourself, how you feel mentally and physically at different stages, etc, etc) Hmmmmm... Lets see as I don¡¯t know where to begin... I was going all out to change my appearance as I was so huge and became the laughing stock in the family besides I had to spend a lot in getting a new XXXL size wardrobe. I have been doing lots of reading and research on my own on how to get back in shape with the help from my good friend of course, as I would like to prove to everyone in my family that I could do it at my age and I will have the biggest laugh back at them for saying that I wo't be able to do so. I surely did, when I showed them the new me 3 months after I started dieting and concerntrating on my training on a full swing basis in February this year. I tried everything and even went to a slimming centre in Kuala Lumpur and I thought it would help but it did't. I feel that people going to slimming centr's are not determined to really loose weight and not many people can afford to do so... So why waste your money when you can do it yourself by working out at the gym and etc... The experience that I had undergone during this entire process of what you would call "an amazing physique transformation "until today was indeed a good one since I tried adapting myself to the equipments in the gym in January this year but it turned out to be like "hell" in February as my training was getting tougher on a daily basis then. It was definitely a mental torture for someone like me who has never gone to a gym before in my life. I don't even know how to hold a dumbbell or how to have the right grips on the dumbbells or other equipments in the gym for that matter. On the first day of training I even felt like vomitting at the gym and had to rush to the restroom as I wasn't used to exercising all my life before. I did my own dieting and training programme of losing weight and toning up my body. I had to learn from scratch the names of all the equipments in the gym or the names of each exercises for different body parts. It was funny but truly an exciting experience for me and I managed to pick up the right way of holding the dumbbells or other equipments, after a week spent at the gym. I was training at the gym twice a day ( morning and afternoon session ) for 7 days a week without even thinking of the muscle pain that I was feeling. All I had in my mind was to get back in shape and nothing would stop me from going to the gym ( unless it's the end of the world that is and touch wood, hope it doesn't happen for a long time in future... ) :- ) I didn't want to go on a weighing scale since I started in January as I thought I wouldn't loose weight if I don't diet. After two weeks when I started dieting ( in February ) and going for sauna, swimming and also not forgetting getting few cd's of cardio kickboxing and aerobics workouts, I was forced to go on the scales by my good friend, Suhaimi, who is also my personal coach now ( the person who is glad that I was able to do my own training and dieting programme that is ) and to my surprise I had lost so much in such a short period of time. I was happy for all the hardwork and it really paid off and I could even get into my old dresses when I was in my early twenties. I think by doing all the necessary things like proper dieting, working out at the gym the proper way, staying in the sauna for hours, swimming and doing the cardio kickboxing and aerobics workout ( at home when I'm not at the gym ), I have to admit that it was really was an experience of a lifetime for me as I feel that now I am not "flabby" like I was before as I have developed some muscles and toned up my body.Once I have gone down to my last target of losing weight and have built good muscle quality along the way, I thought of competing in the women's body building competitions next year as that's my dream I developed along the way and hope that the Malaysian government will allow women to compete in body building in future as its not permitted here now. If I were to compete next year it will not be in Malaysia, that's for sure... up 4. Tell us about your diet, training and other approaches you practiced during this process. Hmmm.... I thought you would never asked..... :-) I wasn't dieting in January and started off 1st of February this year. I cut- off totally on 4 things when dieting which is, no carbs ( any form of carbohydrates ), oil-free, sugar-free and salt-free in my diet. In the morning, my breakfast would normally be a glass of skimmed milk, a glass of lemonade juice, 6 half boiled eggs ( without the yolk, that is... ) and 2 celery sticks. In the afternoon, I would eat a piece of grilled chicken breast or fish, a small bowl of brocolli and carrots, 6 hard boiled eggs ( without the yolk) and a small bowl of fruits ( that depends on what I feel like having but normally it would be a bowl of papaya or starfruit ) and my dinner is early which is at 6pm ( our local time ) and it will only be a glass of skimmed milk and again my half boiled eggs ( without the yolk ) and a bowl of vegetables and fruits. One would normally ask me this "how on earth would you be able to swallow food thats tasteless". My answer would always be, I don¡¯t eat to grow fat again but what I eat now is nutritutios food that will make me a healthier person and a person with a nice figure. Besides dieting, I take lots of supplements such as vitamins for my body as I train twice a day for a week and it helps to boost up my energy even though I don¡¯t eat like others nowadays. It was tough at the beginning when I started but now I am used to it and have no complaints. I only take my protein drinks and a teaspoon of creatine twice a day an hour before I train at the gym and I definitely don't take more than that as I am trying to reach my second target in losing weight. I would drink gallons of water in a day. As for training is concern, I normally do at least an hour of cardio on the upright bike and not the treadmill ( I hate this one though ) in the beginning and at the end of every training session. I made my own training programme more intense by doing at least 25 reps of 5 sets or more on each body parts for the first 3 months not forgetting my abs that I do everyday without fail for 50 reps of 5 sets twice a day for a week for all the necessary abs exercises. The abs is the most stubborn part of the body for women. I would divide my training for each individual body parts in a day. On Mondays, I would do 'shoulder' exercises. Tuesdays my 'arms' exercises, Wednesdays my 'legs' exercises, Thursdays my 'chest' exercises and on Fridays would be exercises for my back. On Saturdays, I would do the same exercises that I did on Mondays continuously without a day of rest. I would make an appoint that I do 6 different exercises for each body part without fail. It is rather tiring but I needed to burn all the calories and by not resting it helps in burning up calories. Besides my training at the gym, normally after each session, I would go in the sauna for half an hour or longer ( if I'm not tired that is ) and go back home to shower and continue with my cardio in front of my television to follow the cd's that I got for myself. That will normally take at least an hour the most. I would shower again before I take my lunch and rest for a while before starting my afternoon training session at the gym again. I was like a "training machine" or a robot ( that's what my daughter says to me by sign language ). My dinner would be at 6pm or the latest by 7pm and I would be surfing the net to find more interesting materials on body building before I go to sleep at nights. On weekends, especially on Friday and Saturday nights I will make it a point to hang around with friends and go clubbing since I love to dance. That's my daily or weekly routine that I do until today and its part of my life now... up 5. How do you feel now, physically and mentally? Of course I feel great and on top of the world now... I feel younger and look younger now even though I am reaching 40 years of age but that is just numbers for me :-)... I would still continue on with my training and daily routine even though I have managed to reach my "first" target as I find it fun to workout besides staying in shape and will go my second target now. My body is not sagging and I am thankful for that. I love the new me now as I look and feel different compared to my younger days... It is a "feeling" that can¡¯t be describe in words as its comes from inside of me... up 6. Any advise for the overweight individuals, beginner bodybuilders and or fitness buffs in general? Thank you...Hmmm... This is indeed a very interesting question... In January 2006, my weight was 120 kg ( 264 lbs ), believe it or not and my percentage of bodyfat was 45%. I have reached my target of losing my percentage of bodyfat now and got back my ideal lean weight which is 66 kg ( 145.2 lbs ) when I started dieting in February 2006. It took me less than 3 months for me to achieve it and now my second target would be, to loose more weight and reach for my last target of 50 kg ( 110 lbs ) in less than 2 months. up 7. What is your "motto" in life, Fina? I have got two of it actually¡. One is ¡° NEVER SAY, NO ¡° and my favourite motto in life now is "NO PAIN, NO GAIN". Thank you so much for the opportunity to share my experience to everyone out there.... Thank you so much for your time.( You are most welcome and thanks to you too, dear friend. up
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