Ok, admit it. We all love superheros because not only are they blessed with supernatural powers, they also often have drool worthy bodies.

So very often, the question we ask ourselves after watching the movie is did the superhero always looked this part? And we know 9 out of 10 times, the answer is no.

Just like all of us mere mortals, the superheroes we see on the big screen did go through a body transformation. I watched the action movie Thor recently and much as I enjoyed the movie, my lingering thoughts were on the process behind Chris Hemsworth's transformation into that muscle-rippling Thor.

Hemsworth looked really good on screen with nice proportions, great arms, broad shoulders, good upper chest thickness and a tight stomach. But I also believe the process through which he needed to undergo to make the film more believable through bulking up and convincing the audience he had a true superhero body was one that few know.

It was said that Kenneth Bran, Thor's director gave Hemsworth instructions to bulk up further for his role as Thor. To gain 20 lbs of muscles in 3 months to be precise.

Here's what we, mere mortals can learn from Chris Hemsworth's Thor-rific journey! Presenting my 5 tips after watching Thor!


1. Set Your SMART Goals

I have mentioned this before but I feel it is worth revisiting it again here. SMART goals
 are essential in our lives because they are like a tracking system helping us ascertain if we are on track or otherwise. Hemsworth's goal certainly wasn't to get a beach body like myself. Instead, his goal was to bulk up with more muscles and drop his body fat.

2. Rewire Your Mentality

Your attitude towards your goals will affect your results. Like the age-old saying "no pain, no gain". So, any effective fitness programme will definitely require hard work and commitment on your part. Just think about it - if you want to achieve superhuman strength, you would require maintaining superhuman focus. The initial phase is always frustrating when you are just starting out as it's like a whole new universe out there, but do not despair. If you keep focused and committed, half the battle is won.

3. Design Your Workout

When you know what makes the most difference, you go straight in for the kill. The logic is easy - the more you work on something, the easier it becomes. Muscles need to be worked on before they will grow and become stronger. So if you want bigger shoulders, you are going to do shoulder presses, lateral raises, front raises, posterior raises and upright rows.

And of course do incorporate more compound exercises in your routine. Compound exercises builds more muscles as it works on more than one muscle group at a time.

4. Plan Your Nutrition

Just like your car needs fuel to move forward, so too does your body need adequate nutrition to grow. It's that simple.

My advice is to eat from all different nutrition classes - think proteins, carbohydrates, fibres, vitamins and minerals as this is a balance diet. Omitting one class will not give you optimal results. And do drink good amounts of water to stay hydrated.

5. Get Your Rest

Muscles do not grow in the gym. Therefore, it's pointless camping the whole day at the gym. Instead, get enough rest as muscles need time to recover and continue growing.

In all honesty, even if your goal is not to have a body similar to Thor, living an active lifestyle should still be penciled as part of your health goal. If you really want to get started but are feeling a little lost or overwhelmed, drop us a line and we'll get you up in no time. See you at the top!


In a room of 16 ladies and 4 men, I kickstarted today’s grooming talk at the Building & Construction Authority, otherwise more commonly known as BCA. For the uninitiated, before you build a house or building, you need to submit your construction plans to BCA for approval. Then can you start constructing.



As civil servants, it’s equally important to carry yourself well. Very often, not only does one have to attend meetings with colleagues from different departments and agencies; but sometimes one also has to meet vendors, suppliers and contractors. Imagine what image would you project should you be dressed sloppily or wearing sleeveless tops?

And on the topic of wearing sleeveless tops for ladies, I jokingly mentioned that it was fortunate nobody was wearing sleeveless less all of us had to check for armpit hair. Armpit hair ranks among one of the top ten image destroyers for ladies.

Gone definitely are the days where being hairy was perceived as being sexy. Research studies notwithstanding, just ask around and you will know that men not like their female counterparts to have armpit hair. That’s why more salons and spas are sprouting up around the island, offering treatments like intense pulsed light (IPL) or laser to retard the growth of armpit hair. And this is true too for ladies. Ladies too prefer their male partners to be less hairy and clean at the chest, pelvis areas and thighs. The most common reason sighted was hygiene. Having more chest hair does not make one more virile. In the same vein, having long and unsightly nasal hair protruding from the nostrils is a big no-no for men. Don't say you have not been warned!



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