Noel Chelliah @dailymuscle

http://www.youtube.com/dailymuscle

🔸Apostle of Health & Fitness 🔺Reebok Ambassador 📍KL, Malaysia 💌[email protected] Daily posts on Nutrition, Fatloss, and Fitness 🌈 Learn more ⬇️

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THANK YOU for the opportunity to serve you and be the place that you trust for your fitness goals. I am grateful for your attention, your time, your questions, comments and show me love right here on Instagram. .
YOU (yes you!) have allowed me to follow my passion and help so many people in our community live fit and healthier, happier lives
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Truth is… without people like you, there would be no DailyMuscle.
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We have been so blessed right from the start. From @kimbeleyyap and I, we hope you and your family have a wonderful Thanksgiving and holiday season. Thank you for being a part of our world!!! We look forward to continue to serve you 🙏🏻
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#dailymuscle #gratitude #thanksgiving #dailymusclelighthouse
  • Comments 6

THANK YOU for the opportunity to serve you and be the place that you trust for your fitness goals. I am grateful for your attention, your time, your questions, comments and show me love right here on Instagram. . YOU (yes you!) have allowed me to follow my passion and help so many people in our community live fit and healthier, happier lives . Truth is… without people like you, there would be no DailyMuscle. . We have been so blessed right from the start. From @kimbeleyyap and I, we hope you and your family have a wonderful Thanksgiving and holiday season. Thank you for being a part of our world!!! We look forward to continue to serve you 🙏🏻 . #dailymuscle #gratitude #thanksgiving #dailymusclelighthouse

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A lot of women work really hard at the gym but don’t see the results they’re after - and here’s probably why.
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Many women are ‘afraid’ of lifting weights for the fear of getting ‘bulky’ and end up lifting dumbbells so light… I swear, some of the handbags they use are heavier! Work with weights that will challenge your body and give it a reason to change/adapt.
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Overdoing the treadmills and ellipticals and focusing on ‘burning’ as much calories as possible is the wrong way to lose weight - a balanced routine of strength training and cardio or HIIT circuits are the best way to improve fitness and burn fat fast.
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The hip machine - every gym has one. It’s that machine the men never wanna use cos the women are always on it. Spot reducing doesn’t work and using this machine only gives the ‘illusion’ that you’re ‘burning’ something there.. the only thing you’re burning is time.
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Being obsessed with the weighing scale and weighing before, after the workout and daily… will only lead to disappointment. A better way to measure progress is with progress photos or checking how your clothes fit because the scale will always disappoint!
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Just like spending hours on the cardio machines, doing back to back group classes every day is a great way to burn-out and slow down your fatloss. A well designed 45-minute workout can give you far better results than doing hours of classes.
  • Comments 60

A lot of women work really hard at the gym but don’t see the results they’re after - and here’s probably why. - Many women are ‘afraid’ of lifting weights for the fear of getting ‘bulky’ and end up lifting dumbbells so light… I swear, some of the handbags they use are heavier! Work with weights that will challenge your body and give it a reason to change/adapt. _ Overdoing the treadmills and ellipticals and focusing on ‘burning’ as much calories as possible is the wrong way to lose weight - a balanced routine of strength training and cardio or HIIT circuits are the best way to improve fitness and burn fat fast. - The hip machine - every gym has one. It’s that machine the men never wanna use cos the women are always on it. Spot reducing doesn’t work and using this machine only gives the ‘illusion’ that you’re ‘burning’ something there.. the only thing you’re burning is time. - Being obsessed with the weighing scale and weighing before, after the workout and daily… will only lead to disappointment. A better way to measure progress is with progress photos or checking how your clothes fit because the scale will always disappoint!
- Just like spending hours on the cardio machines, doing back to back group classes every day is a great way to burn-out and slow down your fatloss. A well designed 45-minute workout can give you far better results than doing hours of classes.

🌈THE TRUTH ABOUT SIT-UPS🌈
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If you’ve been doing hundreds of crunches a week and your pants are getting tighter, here’s probably why.
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The rectus abdominis, often referred to as the "six-pack." are the muscles you’re targeting when you do crunches and sit-ups.
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The trouble is… because they are directly and powerfully targeted in the crunch movement (even more if you’re doing weighted crunches 🤦🏼‍♂️), their mass will eventually increase as the muscles grow
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Since these muscles are located at the front of the abdominal wall and if all you do is to work on them excessively, your waist circumference will grow rather than shrink 😱 - makes sense... yes? The same way if your work on your biceps, it will also grow. So why would it be any different for your abs? PLUS... all those sit-ups just aren’t that great for your spine👎🏼
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✅The Solution:
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🙌🏼To avoid getting a bigger waist, challenge your abdominal muscles with a variety of movements: isometric holds (front planks, side planks), dynamic movements and a variety of exercises that work the core (entire abdominal region) - not just crunches and sit-ups.
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😎When your routine is well-rounded, your individual muscles will get the attention they need without becoming overdeveloped in any one area.
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Make this part of a total body program that includes strength training, some HIIT circuits, and most importantly - creating a caloric deficit (300-500 cals less daily) while nourishing your body with the nutrients it needs - will burn off excess fat and take the inches off your middle.
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What is your most over-done Ab exercise?⬇️
  • Comments 30

🌈THE TRUTH ABOUT SIT-UPS🌈 - If you’ve been doing hundreds of crunches a week and your pants are getting tighter, here’s probably why. - The rectus abdominis, often referred to as the "six-pack." are the muscles you’re targeting when you do crunches and sit-ups. _ The trouble is… because they are directly and powerfully targeted in the crunch movement (even more if you’re doing weighted crunches 🤦🏼‍♂️), their mass will eventually increase as the muscles grow - Since these muscles are located at the front of the abdominal wall and if all you do is to work on them excessively, your waist circumference will grow rather than shrink 😱 - makes sense... yes? The same way if your work on your biceps, it will also grow. So why would it be any different for your abs? PLUS... all those sit-ups just aren’t that great for your spine👎🏼 - ✅The Solution: -
🙌🏼To avoid getting a bigger waist, challenge your abdominal muscles with a variety of movements: isometric holds (front planks, side planks), dynamic movements and a variety of exercises that work the core (entire abdominal region) - not just crunches and sit-ups.
-
😎When your routine is well-rounded, your individual muscles will get the attention they need without becoming overdeveloped in any one area. - Make this part of a total body program that includes strength training, some HIIT circuits, and most importantly - creating a caloric deficit (300-500 cals less daily) while nourishing your body with the nutrients it needs - will burn off excess fat and take the inches off your middle. - What is your most over-done Ab exercise?⬇️

🌈AN AWESOME LOWER BODY MOVEMENT🌈
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🍗Squats are not the only way to strengthen and grow the legs - quadriceps and glutes - and today I’d like to introduce you to the Split Squat.
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👣When the rear foot is elevated, it allows for a deeper squat targeting your quadriceps, thighs and glutes - the lower you go, the more you can target your quads and glutes.
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✅ Holding the weight in front of the chest (goblet position) is great because your core will fire up more trying to stabilize you while you move
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🙌🏼 This move isn’t something you’ll go and do at the gym if it’s your first time working out. It does take some getting used to. This movement is super hard for me but I love the challenge of doing it.
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💪🏼If you have never tried this before, give it 3 sets of 8-12 reps per side in your next workout. Your quads will be singing the next day ❤️🙊
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⚠️IMPORTANT: The back leg doesn't do much of the lifting - it’s just there to help with stabilization (so you don’t fall off!), so resist the urge to use your back leg to do the work and reminding yourself that the front leg has to do all the work makes all the difference.
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P.S- this movement has nothing to do with the Bulgarians... anyone knows how it got it’s name?🤷🏼‍♂️
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#splitsquat #squats #lunges #bulgariansquat #legday #lowerbody #lowerbodyday#glutes #workout #workoutmotivation #gymmotivation #glutetraining #fitnessmotivation #fitfam #fitnessforlife
  • Comments 14

🌈AN AWESOME LOWER BODY MOVEMENT🌈 - 🍗Squats are not the only way to strengthen and grow the legs - quadriceps and glutes - and today I’d like to introduce you to the Split Squat. - 👣When the rear foot is elevated, it allows for a deeper squat targeting your quadriceps, thighs and glutes - the lower you go, the more you can target your quads and glutes. - ✅ Holding the weight in front of the chest (goblet position) is great because your core will fire up more trying to stabilize you while you move - 🙌🏼 This move isn’t something you’ll go and do at the gym if it’s your first time working out. It does take some getting used to. This movement is super hard for me but I love the challenge of doing it. - 💪🏼If you have never tried this before, give it 3 sets of 8-12 reps per side in your next workout. Your quads will be singing the next day ❤️🙊
- ⚠️IMPORTANT: The back leg doesn't do much of the lifting - it’s just there to help with stabilization (so you don’t fall off!), so resist the urge to use your back leg to do the work and reminding yourself that the front leg has to do all the work makes all the difference. - P.S- this movement has nothing to do with the Bulgarians... anyone knows how it got it’s name?🤷🏼‍♂️ - #splitsquat #squats #lunges #bulgariansquat #legday #lowerbody #lowerbodyday#glutes #workout #workoutmotivation #gymmotivation #glutetraining #fitnessmotivation #fitfam #fitnessforlife

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🌈Eat your calories, not drink them!🌈
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I always get my clients to track their food intake for their first 3-5 days and what I often find is that many of them are drinking a lot of calories.
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It’s so much better for you if you ate the majority of your calories - keeps you full, gives you the satisfaction of eating and it’s harder to ‘over-eat’.
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Liquid calories are so easy to consume and cause us to exceed our daily caloric requirement. •
The easiest way to do this is to drink plain/sparkling water instead of a sugared beverage any time you’re out. In the pic above you’ll see my new favorite ‘soft drink’ which is ZERO calories 🙌🏻🙏🏻
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#dailymuscle #weightlossjourney #altapalla #sparklingwater #eatyourcalories #nutrition #weightlosstransformation #organic
  • Comments 19

🌈Eat your calories, not drink them!🌈 • I always get my clients to track their food intake for their first 3-5 days and what I often find is that many of them are drinking a lot of calories. • It’s so much better for you if you ate the majority of your calories - keeps you full, gives you the satisfaction of eating and it’s harder to ‘over-eat’. • Liquid calories are so easy to consume and cause us to exceed our daily caloric requirement. • The easiest way to do this is to drink plain/sparkling water instead of a sugared beverage any time you’re out. In the pic above you’ll see my new favorite ‘soft drink’ which is ZERO calories 🙌🏻🙏🏻 • #dailymuscle #weightlossjourney #altapalla #sparklingwater #eatyourcalories #nutrition #weightlosstransformation #organic

This week, let’s all look at our ‘snacking’ habits closely. Love these truth bombs by @drnadolsky •
Repost - 🍎Snack strategically... only when actually hungry. -
🔥A lot of my patients think they need to snack between meals to get their metabolisms revved up. This is a myth. That doesn't work. -
⚡️All they are doing is adding extra calories to their day and stopping fat loss. -
⭐️This can be a good idea if you need a bridge between meals due to hunger. This usually happens between lunch and dinner. For this I usually suggest a single medium sized serving of fruit like an apple. -
💥No need for granola bars etc to speed up your metabolism. Just eat regular meals and snack only if truly hungry. 
#fatburning #weightlosshelp #fitlife #fitfam #fitness #weightloss #weightlossfood #weightlosstips #weightlossjourney #fatlosstips #fatlosshelp #fatloss #nutritioncoach #healthysnacks
  • Comments 20

This week, let’s all look at our ‘snacking’ habits closely. Love these truth bombs by @drnadolsky • Repost - 🍎Snack strategically... only when actually hungry. - 🔥A lot of my patients think they need to snack between meals to get their metabolisms revved up. This is a myth. That doesn't work. - ⚡️All they are doing is adding extra calories to their day and stopping fat loss. - ⭐️This can be a good idea if you need a bridge between meals due to hunger. This usually happens between lunch and dinner. For this I usually suggest a single medium sized serving of fruit like an apple. - 💥No need for granola bars etc to speed up your metabolism. Just eat regular meals and snack only if truly hungry. #fatburning #weightlosshelp #fitlife #fitfam #fitness #weightloss #weightlossfood #weightlosstips #weightlossjourney #fatlosstips #fatlosshelp #fatloss #nutritioncoach #healthysnacks

My reminder for the coming week. To reach out and actually say/show more appreciation and love to the people in my life instead of just clicking a ‘LIKE 👍🏼’ on their social media page.
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Who else wants to join me? COMMENT below and say ME
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#healthyrelationships #lovemore #kingdomcity
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My reminder for the coming week. To reach out and actually say/show more appreciation and love to the people in my life instead of just clicking a ‘LIKE 👍🏼’ on their social media page. • Who else wants to join me? COMMENT below and say ME • #healthyrelationships #lovemore #kingdomcity

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Here’s a shot from my Fatloss talk earlier today - on this slide I was talking about hunger.
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If Fatloss is your goal and if you’re on a calorie deficit... hunger is something that IS going to happen. It’s your body’s natural reaction when there’s ‘not enough’ food - and when that happens, embrace the feeling and accept that it’s a good thing and your eating plan is WORKING!
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Hunger doesn’t mean you need to panic and reach for food 💪🏻
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#fatloss #nutritioncoach #weightlossjourney #weightlossmotivation #dailymuscle
  • Comments 22

Here’s a shot from my Fatloss talk earlier today - on this slide I was talking about hunger. • If Fatloss is your goal and if you’re on a calorie deficit... hunger is something that IS going to happen. It’s your body’s natural reaction when there’s ‘not enough’ food - and when that happens, embrace the feeling and accept that it’s a good thing and your eating plan is WORKING! • Hunger doesn’t mean you need to panic and reach for food 💪🏻 • #fatloss #nutritioncoach #weightlossjourney #weightlossmotivation #dailymuscle

Hitting your daily protein requirements is super important when Fatloss is your goal, and this diagram from @soheefit is a great reference to help you gauge the protein content of your food
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Here's a sample list of protein-based foods. This is by no means comprehensive, nor is it in any particular order. I like to recommend having approximately a palm-sized portion of protein with each meal (scale up or down according to your own needs). Use this visual as a starting point to help guide your eating! #protein #portionsizes #fatlossjourney #nutritioncoach #weightlossmotivation
  • Comments 14

Hitting your daily protein requirements is super important when Fatloss is your goal, and this diagram from @soheefit is a great reference to help you gauge the protein content of your food • Here's a sample list of protein-based foods. This is by no means comprehensive, nor is it in any particular order. I like to recommend having approximately a palm-sized portion of protein with each meal (scale up or down according to your own needs). Use this visual as a starting point to help guide your eating! #protein #portionsizes #fatlossjourney #nutritioncoach #weightlossmotivation

Someone told me today that they’re gonna wait until they build their stamina first before they start working out 🤦🏼‍♂️ This video is inspired by that comment 🙌🏻
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#fitness #fitspiration #fitspo #fitsporation #fitnessgirl #fitnessbody #fitnesscoach #fitcoach #rapidfatloss #fatloss #fitnessmotivation #dailymuscle
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Someone told me today that they’re gonna wait until they build their stamina first before they start working out 🤦🏼‍♂️ This video is inspired by that comment 🙌🏻 • #fitness #fitspiration #fitspo #fitsporation #fitnessgirl #fitnessbody #fitnesscoach #fitcoach #rapidfatloss #fatloss #fitnessmotivation #dailymuscle

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Repost from @lewishowes But this could totally be our motto at @dailymuscle - we’re not about intense workouts, extreme diets, or perfect bodies. We just wanna meet you where you are and do life with you and help you regain your health, fitness, and happiness along the way.
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You don’t need to have a 6-pack, or wear the latest 2-piece gym outfit, or to be ‘fit’ to start. You just need to be willing to take the first step.
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Comment below, say YES if you agree 🙌🏻
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#gymmotivation #nevergiveup #work #fail #fatlossjourney #fatlossmotivation #fitnesmotivation #teamfaster #perfectnever #stopnasties
  • Comments 37

Repost from @lewishowes But this could totally be our motto at @dailymuscle - we’re not about intense workouts, extreme diets, or perfect bodies. We just wanna meet you where you are and do life with you and help you regain your health, fitness, and happiness along the way. • You don’t need to have a 6-pack, or wear the latest 2-piece gym outfit, or to be ‘fit’ to start. You just need to be willing to take the first step. • Comment below, say YES if you agree 🙌🏻 • #gymmotivation #nevergiveup #work #fail #fatlossjourney #fatlossmotivation #fitnesmotivation #teamfaster #perfectnever #stopnasties

Truth. #Throwback to 6 years ago before I got overwhelmed with running a business and putting my own needs on the shelf.
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Truth is.. I don’t really look this buff anymore. 😞 but hey, it happens to everyone... all the more if you’re an entrepreneur chasing your dreams - trust me, I know.
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True story - I once offered free coaching / programs to a group of 200+ startup owners, “hustlers” whatever you wanna call them.. and not a single one took up the offer. Not surprising. All so engrossed in their work. Who cares about health. Not dying yet. And you know... I don’t blame them. Cos their health is the last thing on their mind (but if only they realized that fitness actually makes them a better entrepreneur but oh well... one day they’ll know).
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My word of encouragement for you today is this - if you find yourself neglecting your own health lately, placing your health/fitness/workout routine on the shelf cos you’re ‘busy’ with something else... please please PLEASE catch it now and do something about it.
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Don’t be the 50-60 year old who comes to me for help full of regret cos they had the wrong priorities. I get these stories every day - and it’s the same thing all the time. REGRET. but too late. Try getting fit when you’re 60... not impossible; but it’s quite the challenge when you can’t even climb the stairs without pain. •
Promise me you won’t be that person. And if you need help or someone to talk to, whether you’re a CEO, office boy, or housewife (I deal with all these), just drop me a message here via DM - I want to help you 🙏🏻🌈
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I believe in you 🙌🏻 and I really hope you got some value out of this post ❤️
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#grit #hustle #nevergiveup #entrepreneur #entrepreneurlife #entrepreneurship #fitness #priorities #personaltrainerkl #gymsinkl #fitmalaysia
📸 taken in @fitnessfirstmalaysia changing room 😅
  • Comments 52

Truth. #Throwback to 6 years ago before I got overwhelmed with running a business and putting my own needs on the shelf. • Truth is.. I don’t really look this buff anymore. 😞 but hey, it happens to everyone... all the more if you’re an entrepreneur chasing your dreams - trust me, I know. • True story - I once offered free coaching / programs to a group of 200+ startup owners, “hustlers” whatever you wanna call them.. and not a single one took up the offer. Not surprising. All so engrossed in their work. Who cares about health. Not dying yet. And you know... I don’t blame them. Cos their health is the last thing on their mind (but if only they realized that fitness actually makes them a better entrepreneur but oh well... one day they’ll know). • My word of encouragement for you today is this - if you find yourself neglecting your own health lately, placing your health/fitness/workout routine on the shelf cos you’re ‘busy’ with something else... please please PLEASE catch it now and do something about it. • Don’t be the 50-60 year old who comes to me for help full of regret cos they had the wrong priorities. I get these stories every day - and it’s the same thing all the time. REGRET. but too late. Try getting fit when you’re 60... not impossible; but it’s quite the challenge when you can’t even climb the stairs without pain. • Promise me you won’t be that person. And if you need help or someone to talk to, whether you’re a CEO, office boy, or housewife (I deal with all these), just drop me a message here via DM - I want to help you 🙏🏻🌈 • I believe in you 🙌🏻 and I really hope you got some value out of this post ❤️ • #grit #hustle #nevergiveup #entrepreneur #entrepreneurlife #entrepreneurship #fitness #priorities #personaltrainerkl #gymsinkl #fitmalaysia 📸 taken in @fitnessfirstmalaysia changing room 😅

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