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為了證明自己的實力，勇於挑戰的Rocky參加了很多不同類型的健美比賽，並獲得優異的成績，如下 1993年 啟康杯 全港青年健美錦標賽(75KG亞軍) 1995年 全港青年健美錦標賽(75KG以上第五名) 1996年 全港青年健美錦標賽(75KG以上第六名) 要成為一位出色的健身教練，不能單靠肌肉的鍛煉，理論知識同樣重要。 深明此道的Rocky，除了一邊保持良好健美體格，還一邊修讀了不少的專業資格，當中包括 IFBB Diploma in Bodybuilding ICS Diploma in Fitness and Nutrition UCLA Extension Certificate in Exercise and Sports Nutrition ATP Sports Nutrition and Weight Management Controller Certificate 2005年，Rocky憑著參加 首屆香港先生選舉 ，獲得健力組冠軍，正式加入TVB，開始他的銀色事業。
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金剛俾 200磅 Rocky坐爆 (蘋果日報 20100520).
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Rocky 健美系列之 Keep Fit 全攻略 新書推介會.
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我們可以簡單地把帶氧運動分為兩大類 一、長距離訓練(LSD-Long, Slow, Distance);二、高強度訓練(HIIT-High Intensity IntervaI Training)。 最普通的測試方法是把食指和中指放在頸動脈上量度，或者可以選擇使用心跳錶，而訓練時應保持目標訓練區域的最高心跳率(Maxium Heart Rate, MHR)於60%-80%。 對初學者而言，最大心跳率(MHR)是50%-60% 對控制體重而言，最大心跳率(MHR)是60%-70% (適合減肥人士); 對帶氧訓練者而言，最大心跳率是70%-80%MHR(適合加強心肺功能人士)。 第一類 簡單型碳水化合物 (可以容易靠消化分解的糖)，它可以只由一個單位糖組成，又名 單醣 ，包括葡萄糖、果糖，以及半乳糖 還可以由兩個單位糖組成，又名 雙醣 ，包括麥芽糖、蔗糖，以及乳糖。 假如人體每日流失的水分佔體重的百分之十，就會生病;佔體重的百分之二十，就有生命的危險，而人體每日所需的水分就是 (體重x0.66)安士。
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