Author: results

The dreaded 9 letter word (not that I know of many other dreaded 9 letter words) – Cellulite. It’s funny how just 1 simple word can get the same reaction from people, and it usually isn’t a pleasant reaction!   Before we break down the condition, let’s take a look at the definition to gain a general understanding of what beast we are dealing with today.   Cellulite is described as a condition caused by uneven fat and fibrous tissue deposits beneath the surface, resulting in dimpled skin.     The graphic shows how the outer layers

Over the course of the previous two months, we have been sharing workout and diet tips. Have you ramped up your reps since? Modified your routine to increase your weights for your strength training, or increased the number of circuits in your circuit training?   Have you been feeling pain after each exercise modification? Have you experience a new type of pain that you don’t recognise? Or perhaps it’s a similar type of pain but in a new area?   The International Association for the Study of Pain (IASP) defines pain as "an unpleasant

So you’re in a rut. For some reason, you need to shape up and look sharp with two weeks. What to you do?!   This two weeks targeted fat loss programme was designed to help you maximize the fat loss and firm up your body! How does this work? Strength training helps you increase your metabolism and builds muscles, plus it strengthens your core. Both muscles and a good core are important for your total skeletal structure. Cardio on the other hand, helps you burn calories. When combined, you achieve fat loss and

What’s the most powerful muscle building training workout in the world? Actually there’s none. Even the best workout can turn stale if you use it for too long. However, a workout that follows the principles that we are going to discuss will yield pretty good results, if you stick to it! 1) It must allow for progressive overload, ie you must get stronger doing it. If you use the same weights day in day out for the past 3 years, chances are you haven’t built any new muscles at all. 2) It should utilize

Following our Biggest Weight Loss Mistakes, it is natural that we follow up with this article. Without further ado, let us present to you some of the biggest mistakes people make when trying to gain muscular weight. 1) Eating Too Little Calories This must be by far the biggest mistake ever. Eating protein is not all it takes to gain muscles. Other than eating enough protein, taking in a total amount of calories that is greater than what your body requires is key to gaining muscles. This extra calories provides raw materials

Question – does 3 reps, 6 reps, 12 reps or 20 reps bulk you up the fastest? Answer – they can all bulk you up but via different ‘pathways’. However, for whatever reason, if I can only choose one, it will have to be 6 reps. Let’s see how each can contribute to muscle growth. Very low rep work (<6) can mainly help to increase strength quickly and have some carry over effect to higher rep work. When you do higher rep work with more weight, that leads to more muscle growth. Thus,

'I want to have a bigger chest and thicker arms but I also wanna reduce my beer belly and get a six pack. Hahaha’ I hear this ALL the time. Guys who are ‘skinny fat’ (basically skinny all over EXCEPT the tummy area) coming up to me and demand that both goals are met or they’ll sue my gym to bankruptcy. For personal trainers who are less than ethical, they are always ready to promise their prospects the sky, just to make a sale. Gain muscle lose fat that is! No problem! But there

For over a decade, I have heard countless people saying they have been exercising hard to lose weight but yet, have not experienced any results. So I ask, “what exercises have you been doing?” The number one answer they all give is something along the lines of, “I jog 3 times a week, 30 min each time.” Sorry, but here's why it's not working well. Firstly, do not use time as a sole measure of your jogging routine. If there is only one measure you can use, choose distance instead. For an

Thinking of losing weight but bombarded by a wealth of information that seems overwhelming? Let our female personal trainers here in Singapore share with you some simple tips to get started. Our personal trainers run various women’s toning & weight loss programs at gyms across Singapore. Losing weight isn’t only for aesthetic reasons. Your health can be greatly improved when your body weight is in a healthy range. Obesity can cause a host of problems such as: Heart disease and stroke High blood pressure Diabetes Some cancers Gallbladder disease and gallstones Osteoarthritis Gout Breathing problems, such as sleep apnea (Source: