Natural Bodybuilding, Figure and Fitness News

Brawn of a new day

Malaysia is slowly starting to flex her muscles in the competitive sport of bodybuilding, thanks to the likes of Lilian Tan.

I’M telling you, that’s a man.”

“Trust me on this, I know a woman when I see one.”

“It’s a ‘he’. How can you not tell?”

“You know what – I think ‘she’ is a transvestite.”

The two passers-by debate for another minute..

Lilian Tan grins to herself. As usual, strangers are gawking and whispering about her – and not very discreetly, too.

At 157cm with a body-load of well-defined muscles, Tan is a rare sight in the country.

At this moment, two ladies behind the reception counter are staring and whispering, clearly intrigued – and perhaps intimidated – by Tan’s brawny proportions.

“I have the humour for all the second-guessing about my gender. It’s usually women who are put off, but I don’t feel insulted. It just means that my hard work is paying off,” says the good-natured 38-year-old sports veteran, a broad smile lining her chiselled face.

When you meet a sportswoman of her calibre, perhaps you would half-expect a loud and brazen character – pardon the stereotyping – to match the robust physique. But surprisingly, Tan comes across as a soft-spoken athlete whose modesty and depth are rooted in an emotional journey that trails back to her childhood.

Looking at her current form, it is hard to imagine Tan as a frail kid who was constantly teased by her schoolmates because of her incompetency in sports.
Bend it like Lilian: Tan doing bench presses. She follows a carefully designed set of workouts that target different muscle groups each day.

“I was a sickly child, plagued by coughs and colds to the point where the doctor told my mother not to bring me in again!” Tan says. “At one point, there was something very wrong with my liver – I was too young to understand it then – and the doctor said there was little hope for me. Fortunately I pulled through but I was deemed a weakling in school, constantly taunted by the other kids. You know how it is at that age; unless you’re skilled at something, it can be hard to be accepted.”

Those formative years in Penang were tough on Tan until she reached secondary school, where she found a channel for her frustration and insecurity – she took up swimming.

Her interest developed into competitive swimming throughout secondary school right up to her sophomore year at Palomar Community College in California, where she obtained a degree in Business Management.

In the summer of 1995 when the campus pool was under renovation, Tan decided to take advantage of a two-week trial membership at the gym.

“When my free trial ended, I felt compelled to sign up largely because of the helpful gym attendant who went out of his way to assist me in operating the gym equipment. It was a good decision because the pool renovation took the entire summer.”

Initially, Tan’s workout was limited to cardiovascular activities such as running, cycling and utilising the stepper machine.

“One day, a chiropractor visited the gym to test body fat for members. Mine registered over 20% which was appalling because I’d just lost 9kg; I thought I was lean!”

Eager to trim down, Tan began incorporating resistence training into her workouts to develop lean muscle mass. Her body responded well to the new training regime and as her interest grew, so did her strength.

She recalls an observation that spurred her on: “One day at the gym, I watched an African American woman, who was about my size, curl a 35lb (15.8kg) dumbbell with ease.” It sparked off a desire within Tan to be able to do the same. To her delight, she soon progressed from 5lb weights to 15lb and 25lb within six months – excellent progress for a female.

‘You will never make it!’

When Tan left the United States for home upon completion of her studies in February 1997, she continued to train in weight-lifting.

“Where do you think you’re going with this? This is a man’s sport! Can’t you just find a job related to your major?” Incredulity was written all over her father’s face as he eyed his only child, shocked and disappointed.

Unfazed, she attended Mr Penang (a local bodybuilding competition) for inspiration in May that year.

Her defining moment came as she stood among the audience, marvelling at the bodybuilders’ physique. Tan decided there and then to pursue a career as a professional bodybuilder.

However, Malaysia had ceased promoting competitive bodybuilding among women since 1988 as it was deemed “inappropriate” for the gentler sex. This prompted Tan to return to California in June that year. She experienced another devastating blow the following year.

“On top of being financially strapped, I suffered a serious infection and had to put off training. I ended up gaining 40lb (18kg) over six months. In my depression, I lost sight of my dream which was a shame as I’d been told many times over that I was endowed with the genetics and drive to thrive in the sport.”

The turning point came when a nasty gym mate shot at the disheartened Tan: “You don’t have what it takes to compete because you will never make it through the diet!”

The sting had a positive impact on Tan. Her brows furrowed in grim determination, she resolved to pick up from where she had left off.

Tan’s US resident visa allowed her to participate in local bodybuilding competitions.

By the end of 2000, her excess weight shed, Tan took part in the San Diego Natural Bodybuilding Competition (Open category) and emerged second. A year later, she moved up to the top spot. Things were getting exciting.

In 2004, Tan won the Miss USA Overall Natural Bodybuilding and Fitness Competition (Open category) and earned her status as a professional natural bodybuilder. Then it was a silver medal in the Natural Olympia Competition (Open category) and a bronze in its Women’s Professional Category.

Tan is thankful for the mentorship of professional bodybuilder P.J. Bowen from Lancaster, California. Under Bowen’s watchful eye, she learned to improve on her workouts and diet, effectively enhancing her form, posture and physique as she followed a structured framework of conditioning exercises for different muscle groups during the week.

“You have to know your body and its limits. Once I hit the maximum amount of reps in a particular exercise, I walk away from it so that my muscles can recover,” Tan says.

Her training follows the principles of consistency, ample recovery time and sound nutrition. Once again, her hard work paid off at the South-East Asian, Asian & World Bodybuilding and Physique Sports Championship in Singapore last October, where she walked away with bronze medals at two levels of competition – Asian level and the World Women Model Physique 160cm category. It was an admirable feat for Tan who only had six weeks to train prior to the competition due to the lengthy approval process.

Like any conscientious student, Tan talks to the judges after competitions for their feedback on how she can improve. Judges want to see three elements: asymmetry, thickness and separation. Simply put, Tan’s body must be proportionate and her muscle tones well-defined rather than closely clumped.

High maintenance

“I want to get fitter but I don’t want to look anything like you!” female clients at the gym often tell Tan. Stifling laughter, the freelance International Sports Sciences Association certified fitness trainer would explain that a physique like hers requires a strict workout regime that goes beyond what most women are willing to put themselves through.

“I’m living proof that muscles like these are a result of hard work. They don’t just happen,” she says pointedly.

An hour of running in the morning and another hour and 20 minutes of intensive strength training later in the day, Tan keeps her energy level up by eating five to six high protein meals daily.

“Upkeeping my body is a full-time job. I prepare my own meals every day to manage my nutritional intake and keep my blood sugar level consistent,” she explains.

“So no matter how tired I am in the morning, I prepare the day’s meals before setting out.”

How does her body cope with all this, many wonder.

Yes, joint and muscle aches are common; in fact, they are a big part of muscle recovery and growth.

Yes, there’s temporary disruption in her menstrual cycle but only during the competition season when – through rigid diet and training – Tan’s body fat percentage drops to a mere 7%. Otherwise, she maintains it at 10%-12%.

Tan is strongly against the use of steroids to boost performance and enhance aesthetics.

“What is the point of experiencing quick gains only to lose it all just as quickly. Going natural is key, and you can keep the results much longer.”

Tan does not miss her feminine curves. In fact, she feels better than ever before. “This sport has saved me and made me a more positive person today. I’m going to cherish this look for a long time to come.”

An inspiration for all

Old friends who have not seen her in the last 20 years find it all too overwhelming.

They stare agape in disbelief before reaching out to feel her biceps. “Can you train me to look like this?” they chorus.

Many sports enthusiasts are equally impressed.

“I’d be afraid to get into a fight with you!” men at the gym jest admiringly.

Among Tan’s biggest fans is her boyfriend, Malaccan-born Terry Gallyot, a professional bodybuilder who clinched the Mr Asia title in 1999 and subsequently won the Mr Malaysia competition six times.

They met online when Tan, who was in California then, contacted Gallyot to enquire about the bodybuilding scene in Malaysia prior to her return. From there, they found a kinship with each other.

“My parents used to worry that I would never find a man. After all, men prefer their women slender. Now, with Terry, it’s more than just a romantic relationship. He’s a great sparring partner and we know that together, we can achieve so much in this sport.”

Tan’s eyes are fixed on the next Asia/World Bodybuilding Championship where she aims for gold this time.

Given her optimistic attitude and record of tackling challenges, victory is within her grasp.

Apart from setting new track records for herself, Tan is passionate about helping individuals, especially women, meet their fitness and health goals.

“I’m all for helping people achieve their full potential. You just need to have some faith in yourself,” she says, empathising with individuals with weight management issues.

“I’ve never been obese but I know what it’s like to be overweight.”

Despite her gruelling training and work schedule, Tan takes a break by allowing herself to eat out once a week with friends or simply to catch up on rest.

Her eyes grow misty as she reflects on her parents’ continual support.

They have put aside whatever objections they may have initially, to ensure that her happiness and success take top priority.

“At the end of the day, when they tell me that they are my biggest fans, what else could a girl ask for?”

Lilian Tan is available for regional media and public appearances as well as personal training in the Klang Valley. For bookings, e-mail her at tgrwmn1@hotmail.com.

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