The secret that helped 'Iron Man' win 10 bodybuilding championships

Hanoi At the end of the class, trainer Ta Dinh Thai, 43 years old, gave himself half an hour to practice, while admiring every muscle in the mirror.

The room is about 30 square meters but there are mirrors everywhere, helping the trainees easily observe and monitor their training process. Looking in the mirror is also a daily habit of Mr. Thai, "both to recognize flaws and to adjust to align the muscles more beautifully".

Currently, he has temporarily stopped competing, switched to coaching the Hanoi Bodybuilding team and teaching at the Vietnam Bodybuilding Weightlifting Federation. Looking at him now, no one would think he once weighed 55 kg, "half his current weight".

Having said that, he took out his phone and showed off a picture of himself nearly 20 years ago, "skinny as a stork", with a small waist, big thighs, and shoulders as broad as a coat hanger.

Current image of athlete and coach Ta Dinh Thai. Photo: Provided by the character — Current image of athlete and coach Ta Dinh Thai. Photo: *Provided by the character*

At the end of 2005, Thai competed for the Hanoi team but failed. After that, he participated in many bodybuilding competitions but did not have outstanding achievements. Recalling the first day on the stage, the stage lights shone directly into his eyes, making Thai stagger. The loud sound in his ears made the young man nervous, not daring to look straight down. In addition, he had to strain his muscles to stretch to the maximum, so he quickly became exhausted.

To improve, he trained all week to gain endurance, aiming for muscles to stand out like tree roots. He ate 6 meals a day, mainly green vegetables, chicken breast, no oil, and bland food.

He tries to supplement testosterone through daily food and dishes, strengthen the immune system and many other functions of the body. Some foods rich in vitamin D are tuna, eggs, soy milk. Supplement oysters, shrimp, crab or eat oatmeal, bananas, juice for snacks.

"As a professional, you need to calculate everything," he said and learned how to calculate food calories to best lose weight.

To participate in the 85 kg weight class, he usually needs 3-4 months to lose weight. However, "losing weight needs to be done intelligently and under the supervision of experts, especially not to get dehydrated," he said.

According to studies, dehydration of 2-3% of body weight can cause decreased ability to concentrate, increased risk of injury, lead to ion imbalance (decreased potassium and sodium levels), and cardiovascular problems. In addition, weight pressure can lead to mental health problems such as eating disorders and anxiety disorders. Repeated rapid weight loss can negatively impact the immune system, cardiovascular system, and reduce the ability to absorb nutrients.

Every day he drinks 4-5 liters of water to cool his body, metabolize, and help his body excrete well. Drinking water helps his skin not to be dull, pale, or moldy, and looks better on screen. For the man, the time of losing weight before the competition is also a time of struggle and fatigue, but it is a strategy that determines 60% of the success of the competition.

He set a goal of losing body fat, not weight, to be in the best shape before competing. He learned more about performance, dancing to music, how to control his mind on stage, eye contact and smiling to score more points.

Four years later, Thai won the national bodybuilding award, class B. In 2010, he won the national bodybuilding gold medal. For the next 9 consecutive years, Thai won the gold medal and became the king of the 85 kg weight class. He was favored by everyone, nicknamed "iron man" or strongman. He was in the Top 5 most beautiful bodybuilders at the 2013 Asian Championship, and won the bronze medal at the 2017 Southeast Asian Championship.

According to Mr. Thai, muscles are the soul of bodybuilders, the more defined the muscles are, the more they will shine when competing. Photo: Character provided — According to Mr. Thai, muscles are the soul of bodybuilders, the more defined the muscles are, the more they will shine when competing. Photo: *Character provided*

In more than 20 years of playing, Thai said he had countless injuries, even a torn elbow ligament that made his arm unable to move. "At that time, I thought I had to retire," he said.

However, the man still went to the gym, "so as not to forget the feeling of training". After that, he did stretching exercises and used machines to help his body get used to it, combined with nutrition to help him recover faster. About two months later, he returned to training to continue competing.

For him, a medal is what every athlete desires, a testament to the days of weight loss and hard training. Before competing, most people have to plan 4-5 months in order to prepare their body and health in the best way.

Currently, he continues to pursue his passion by teaching and training. Although he does not need to practice strictly, he still maintains a daily practice time to stay in shape. From physical fitness, he trains himself mentally and will not to give up in the face of any difficulty.

"My dream now is a Sea Games gold medal after many years of missing out," said Mr. Thai, adding that he will continue to practice to sing the national anthem under the red flag with a yellow star.