This category post all SGFithub articles about personal training. It helps you get the fitness and body you dream off.

Strengthen Your Core Muscles By Doing Core Exercises

Core-strength workouts make your core muscles like back muscles, abdominal muscles, and the muscles surrounding the pelvis stronger. When you have strong core muscles, you can perform a wide array of physical activities with ease. You can perform core-strength workouts on a mat or carpeted surface. Remember to breathe naturally and deeply while performing each core-strength workout.  Concentrate on strengthening your deepest abdominal muscle called transversus abdominis, which you usually feel tightening when you cough.


  1. Plank Variations

If you are just embarking on your fitness journey, planks can be a perfect starting point. The only challenge is that the regular plank becomes too easy quickly. For instance, regular trainers are holding planks for almost an hour, with the world record currently standing at 1 hour and 20 minutes.  For you to strengthen your core muscles using planks, you must be ready to experiment new moves.  Below are some adjustments to make the standard plank a bit tougher. For impressive results, do these planks under the directions of a well-informed freelance personal trainer Singapore.


  • Three-Point Plank: You can make the standard plank tougher by eliminating the point of contact from the floor. Assume the standard plank position, lift one foot off the floor, and keep it there. Your body should be still while your spine should assume a neutral position. Shun from tilting sideways. Change legs after every 5 to 10 seconds.


  • Side plank: This plank variation focuses on many tiny core muscles, which are usually ignored. It is a bit difficult than a standard plank, so you will only hold it for a short duration. Begin with short holds of up to 10 seconds on both sides and increase the duration per hold as you develop endurance.


  • Russian Kettlebell Challenge (RKC) Plank: RKC is one of the toughest planks out there. It involves creating tension across your entire body by actively tightening your muscles. RKC plank makes you shake and you can only hold it for a short duration.


  1. Abdominal Crunches

Abdominal crunches are typical core-strength training. Lie on your back on the floor, position your feet on a wall, and bend your knees and hips to form 90-degree angles. Constrict your abdominal muscles and lift your head and shoulders away from the floor. Instead of locking your hands at the back of your head, cross them on your chest. Hold that posture for 10 seconds. Resume the start position and do a couple of repetitions based on your core strength. If abdominal crunches aren’t part of your male weight loss training program Singapore, ask your trainer to incorporate it.


  1. Bridge Exercises

The bridge is an effective core-strength training that helps you boost the strength of a couple of muscles simultaneously. Lie on your back and bend your knees. Ensure your back is in a non-aligned position, not curved or pushed into the floor.  Don’t tilt your hips. Make your abdominal muscles tight and pull up your hips away from the floor until they line up with the shoulders and knees. Hold this position for 10 seconds. You can do as many repetitions of this exercise as possible. The bridge is an ideal training if you are looking to lose weight and can be a critical part of your male weight loss training program in Singapore.


  1. Superman

This core-strength training is reliable when it comes to strengthening your lower back. Lie on your stomach and place a small pillow or folded towel below your hips to anchor your back. You may also support your head with a rolled towel.  Constrict your abdominal muscles, lift up your right arm away from the floor, and hold that position for 10 seconds. Return your right arm to the floor and repeat the same move with your left arm.  Lower your left arm, proceed to the legs, and repeat the same move with each leg.


Do 5 repetitions of each of the above 4 core-strength exercises discussed above. As your core strength develops, you can increase your repetitions to between 10 and 15 times. If you need any kind of assistance or guidance, consider talking to an accomplished freelance personal trainer in Singapore.

5 Ways Men Can Fast-track their Weight Loss

Men gain weight and get out of shape for a wide array of reasons. Luckily, shedding off excess pounds and gaining a perfect body shape within a short period is within your power. With a commitment to your fitness routine and determination to attain your weight loss goals, you can boost your metabolic rate and fitness to lose weight fast. Read on to know 5 strategies men can adopt to lose weight fast.


  1. Begin a Circuit Training Routine

Circuit training is a blend of exercises created to train every key muscle in your body. The fast transition from one workout to another accelerates your heart rate compared to most other workout routines.  Circuit training regimen contributes to the burning of more calories, making it a perfect addition to your male weight loss training program in Singapore. Examples of workouts you can include in your circuit training routine include burpees, squats, lunges, and bench press. Do three sets of 10 repetitions of each of the workout you include in your circuit-training regimen. Perform them quickly to achieve a maximum heart rate and burn a maximum number of calories.  Circuit training routine is a critical part of weight loss tips for women as well.


  1. Strength Straining is Imperative

Most men assume endurance training is the only exercise that can help them shed a few pounds, but strength training is crucial as well. For beginners, weight training enhances your metabolism and allows you to attack more calories a few hours after thorough strength training. What’s more, muscle blasts calories faster than fat, so adding muscle will enable you to attack calories even during your rest time. Some ideal muscle-building exercises for men are deadlifts, squats, and pull-ups. These workouts build primary muscle groups, including back, biceps, and legs.  If you aren’t sure which strength training exercises to incorporate in your workout regimen, consider consulting a freelance personal trainer Singapore.


  1. Hydrate Yourself Well

Apart from all other health advantages of drinking enough water, it will also improve your metabolism. Dehydration slows down metabolism and significantly lowers the number of calories burnt. It makes your goals of losing weight unachievable.


  1. Eat Enough Protein, Healthy Fats, and Iron-rich Foods

Besides speeding up muscle building, protein is also instrumental in keeping your metabolism at a high level. Your body uses many calories to break down protein, so including protein in your meals will help you always maintain a high metabolic rate. Rich sources of protein include fish, eggs, nuts, chicken, and beans.


Healthy fats reduce cholesterol and lower your risk of cardiovascular diseases. Sources of healthy fats are oily fish such as sardines and salmon, avocados, olive oil, and nuts. To avoid weight gain, ensure the healthy fats you consume contribute to only about 25-35 percent of your total calories. High level of iron in your body will accelerate metabolism. Eat iron-rich foods like beans, lentils, spinach, red meat, and shellfish. A result-oriented male weight loss training program Singapore should include weight loss friendly foods.


  1. Don’t Eat out Frequently

Restaurants serve large portions than you usually eat, which motivates you to overeat. The meal also has a high level of sodium, which triggers your body to gain weight. Reduce your frequency of eating out and keep unnecessary weight gains away.


Your success in losing weight lies in creating momentum through healthy eating, regular workout, and small lifestyle changes.  Remember a freelance personal trainer Singapore can help you overcome the hurdles that you may encounter during your weight loss journey.

5 Diet Changes Women Can Make to Lose Weight

Eat a shrimp and lose weight. Women would be the happiest if the weight loss journey were that easy. There is no magic bullet as far as accomplishing your weight-loss goals is involved. Healthy weight loss revolves around altering your nutrition practices – increasing your consumption of some foods, reducing how frequently you eat certain foods, and knowing how to create a perfect balance that put your personality and lifestyle into consideration. Such kinds of adjustments along with professional guidance from a freelance personal trainer Singapore result in sustainable outcomes. Over time, as you start feeling healthier and stronger, those changes will be instrumental in helping you become an enthusiast of healthy eating. Keep reading to discover 5 practical diet changes that could help kick-start your weight loss.


  1. Eat Your Lunch Early

The findings of a recent research published in Obesity Journal reveal that eating lunch earlier could fast track your weight loss. Subjects who took their lunch earlier shed 25 percent more pounds compared to those who ate past 3 p.m. All subjects ate the same quantity of calories as well as the same type of foods. Researchers suspect that this weight difference could be due to hunger activating longings for junk food.


  1. Strictly Observe Eating Schedule

Quality and amount of food you consume are critical parts of your weight loss journey. No matter the diet you select, the time you eat is imperative as well. Fasting throughout the day and disregarding hunger could result in bingeing later.  Furthermore, the fluctuations of hunger during the day could make it impossible to keep cravings away. Taking regular meals at the right time could be helpful in normalizing your metabolism.


  1. Lower Your Carbs Intake

The most crucial diet change when it comes to losing weight is cutting back on carbs. Doing that lowers your hunger levels and the amount of calories you consume reduces significantly. Rather than your body obtaining energy from carbs, it starts to burn stored fat. Another bonus of lowering carbs consumption is that it brings insulin levels down, allowing your kidneys to get rid of excess water and sodium from your body.


  1. Consume Protein during the Morning Hours to Avoid Nighttime Sugar Cravings

Taking protein during the morning hours stabilizes your blood sugar. Ensure you consume a protein-rich source with your breakfast. Some superb sources of protein include eggs, cottage cheese, and Greek yogurt. Consuming more protein with your breakfast could also help minimize sugar longings in the afternoon hours.


  1. Lower Your Intake of Alcoholic Drinks

Drinking more water and fewer alcoholic drinks could benefit not only your weight loss goals but also your health. Although you don’t have to avoid alcohol altogether, you should find out if it has any role to play in your general health goals. Other than calories, alcoholic drinks don’t provide much when it comes to nutrition, so it is an important consideration to make before adopting any weight-loss program. Ask yourself whether you should take alcohol or not, how frequently, what kind, and how much may be suitable for your timeline as well as weight loss goals.


Although you can achieve your weight loss purely through diet changes, exercising can accelerate the process.  You can go to the gym thrice or four times per week, do some stretching and lift some weights. It is imperative to work with a reliable freelance personal trainer Singapore to ensure you are lifting the right weights and the right way.



5 Ways To Maintain Your Muscles When You Have No Time

The simplest strategy for maintaining your muscle mass is following a strength-training program strictly. However, aging, injury, busy work schedule, and adjustments in your physical needs can significantly affect how you strength train. In some instances, they can make you unable to strength train. Whatever happens, you can put in place numerous measures to maintain your muscle mass such as observing an adjusted strength-training program, consuming a healthy, balanced diet, and seeking professional assistance from a freelance personal trainer Singapore.


  1. Adjust Your Strength-training Routine

No matter the reason why you have to reduce or keep off your training schedule, there is still a wide range of workouts you can perform to help preserve your strength. If finding time is becoming an issue, performing a full circuit once or twice per week will lead to wonderful results. If you are staying away from your training program due to an injury, continue exercising the uninjured parts of your body. A freelance personal trainer may assist you to pick ideal workouts to preserve muscles without worsening your injury.


  1. Incorporate Exercises into Your Day-to-day Life

When it becomes difficult to engage in frequent strength or resistance workout routines, you can incorporate exercise in your day-to-day life to ensure your muscles are always active and engaged. For instance, if you have a chance to use the elevator or the stairs, take the stairs and acquire a mini leg exercise. Identify areas in your daily life where you can add a few more workouts naturally. Other important exercises worth considering are taking a stroll around a parking lot to lengthen your walk, carrying heavy items such as jars with a basket rather than a cart, and walking to the nearest restaurant for your lunch break instead of eating at the office’s cafeteria. Consider joining a male weight loss training program in Singapore to burn fats and maintain muscle.


  1. Stick to a Healthy, Well-proportioned Diet

A well-balanced diet is a critical part of maintaining your muscle and burning fats when strength training is impossible. If you aren’t working out on a regular basis, you will need to cut back your calories intake, increase your protein intake, consume moderate levels of healthy fats, and limit your carbohydrates consumption.  Consider eating a diet packed with fresh fruits and vegetables, together with lean proteins such as fish, tofu, and chicken. Add carbs to your body by eating whole grains and healthy fats by consuming plant oils and nuts.


  1. Get Adequate Sleep and Rest

Sleep is an ideal time to rebuild and repair muscles. Hormones like human growth hormone and testosterone responsible for reconstructing and repairing your body are active when you are asleep. Therefore, getting adequate sleep speeds up this process. Resting is critical as well because emotional stress may activate catabolic stress hormones that can cause more muscle destruction.


  1. Reduce Alcohol Intake

One or two drinks may have insignificant effects on your muscles. However, excessive alcohol consumption may be harmful to your muscle mass. Other than other destructive effects of too much alcohol intake, drinking excessively increases the estrogen levels and reduces your testosterone, leading to more muscle loss.


The bottom line is that you can still preserve your muscle even if you can’t engage in your strength training routine. The above 5 tips will be helpful during such times. Don’t forget to enlist expert help from a reputable freelance personal trainer Singapore.


5 Fat Loss Mistakes that Most Men Make

Fat loss is among the most popular goals that most people look forward to achieving. Obese people who must lose weight to restore their health and individuals who chase aesthetics go to the gym in order to lose fat. The journey to fat loss may seem easy, but it is tricky. Most men end up making mistakes while trying to burn fats and lose weight. Here are 5 fat loss mistakes that men make and ways of avoiding them.


  1. Listening and Following Incorrect Advice

Most men usually listen to erroneous advice from their friends or workmates and end up not getting the results they need. Definitely, it is exciting to share ideas with other individuals at the gym and it is helpful in building camaraderie. However, if you want genuine results from your weight loss efforts, you should be ready to adhere to the guidance of a credentialed expert like a freelance personal trainer Singapore.


  1. Lifting Too Heavy Weight

Weight lifting is an effective tactic of burning fats, but if you do it incorrectly, you won’t achieve the much-needed results. It is common to see men in the gym attempting to lift the heaviest weight available. Although it is remarkable to grab the biggest dumbbell on the stand, the notion that heavier is better is scientifically incorrect.  Lighter weights with the right form are more reliable as far as achieving the desired fat loss results is concerned.  Enrolling in an effective male weight loss training program Singapore can be a great way to ensure you are lifting suitable weights and in a correct manner.


  1. Unregulated Mid-night Binges and Confusing Thirst for Hunger

Although portion control for a person engaging in heavy workouts isn’t a wise idea, sneaking to the fridge in the middle of the night to grab a snack is also a big no. Mostly, the human body confuses thirst for hunger. When you feel hungry deep in the night, just drink a glass of water instead of munching on a snack. Remember, diet recommended for female weight loss is slightly different to that recommended for male weight loss. Therefore, a diet that seems to work for your wife, girlfriend, or female colleague may not work for you.


  1. Focusing too Much on Steady State Cardio Workouts

Moderate aerobic exercises are ideal for heart health. However, if you want to lose fat, you must train at different intensity levels. Try doing high-intensity workouts like high-speed indoor cycling, sprint sessions on the treadmill, simple jumping jacks, and jump rope session. If deciding which high-intensity workouts to include in your training routine is proving to be a difficult task, then hiring a freelance personal trainer Singapore would be a wise move.


  1. Focusing Too much on Fat Loss Diet and Overlooking Muscle Building

Raising your basic metabolic rate (BMR) accelerates fat loss. The strategies for raising your BMR include high-intensity interval training (HIIT) and taking multiple meals per day. You need to know that BMR should be at a high level the entire day and not just while you are busting a couple of moves. Adding more lean muscle mass is an ideal strategy for keeping your BMR always high. Ensure you eat to burn fat as well as build muscle. A mixture of excellent first class protein and intricate carbs would be a perfect choice.


Avoid these fat loss mistakes and concentrate on workouts and foods that will quicken fat loss and fully transform your body. Always set realistic goals and work towards achieving them. You can also adopt a professionally designed male weight loss training program in Singapore to keep common fat loss mistakes at bay.


4 Steps To Long-lasting Weight Loss Success For Women’s

Losing weight and attaining your dream body shape is not an easy task. Many women strive to shed off a couple of pounds and then add back the weight again. Every woman is unique and what works for your friend may not work for you. A quick fix for shedding off a few pounds doesn’t exist. The key is to concentrate on minor, healthy adjustments that you can maintain for the whole of your life. If you want to live a healthier lifestyle, you must be ready to lose weight. Here are 4 strategies you can adopt to attain lasting weight-loss success.


  1. Come up with a Plan for Success

Some periods in life tend to be more stressful compared to others. Don’t begin your weight-loss journey, if you have a graduation, wedding, divorce, or even a new job around the corner. Come up with reasonable goals that are measurable. Expecting to shed off 30 pounds within the first month isn’t realistic. Instead, plan to lose a pound every week and monitor your progress. An experienced and certified freelance personal trainer Singapore can help you determine the safest amount of weight to lose per week or month.

The best strategy for adopting healthy eating is planning meals. That way, you won’t binge as much on unhealthy meals. Identify the food you’ll be consuming at home for the entire week in advance. List those foods and snacks in your grocery store list and abide by them during shopping.


  1. Seek Accountability and Motivation

You can monitor your eating leveraging apps that are compatible with your smartphone. Alternatively, you can maintain a food journal that details what kind of foods you consumed and when. Having the support of your family and close friends during your weight-loss journey can really come in handy. Joining a weight loss group can provide a platform where you can share your experiences and learn a few tricks from other women who are also striving to lose weight.


  1. Make Healthy Eating Your Habit

You need to identify what pushes you to eat even when hunger has not kicked in and devise a plan to deal with those moments. Do you eat to reward yourself when you achieve something? Or do you eat to get rid of stress, anxiety, or boredom? Once you identify your trigger, it will be easier to come up with a healthier alternative.

Restaurant meals consist of a high level of fat, salt, and calories. If you can’t avoid them altogether, go for the lower-calorie option or eat a small portion and carry the other home. Look for calorie information on the menus, food packages, or even online. Before taking any snack try to drink water to see if the craving will go away.

Preparing simple meals for yourself and your family keeps you from ordering unhealthy takeout or consuming unhealthy snacks. Always put smaller portions on the plate to avoid overeating. Alternatively, you can use a smaller plate.


  1. Get Moving

The extent to which workout contribute to weight loss is debatable, but the benefits aren’t just limited to burning calories. Working out can speed up your metabolism and boost your outlook. Try strolling with a friend, cycling, hiking, or dancing. A freelance trainer can develop a workout routine that will help speed up your weight loss process.


The best strategy for maintaining your weight loss journey is with long-term lifestyle changes, including a healthy eating plan and regular exercise. If you don’t know where to begin, the number of calories to cut, tips for doing it safely, consulting a good freelance personal trainer Singapore would be a smart move.

4 Effective Tricks For Building Muscles And Burning Fats

Building muscle while losing weight is a difficult endeavor – you will need to consume adequate food to support muscle development while making wise nutrition decisions to help your body transform fat deposits into muscle tissues. Diet alone cannot help you pull off such a plan. You will need to do a mixture of resistance training and high-impact cardio exercises. A good male weight loss training program Singapore should focus on workouts and diets that help you add muscles and at the same time burn fats. Below are 4 pragmatic tricks to help you build muscles and burn fats.


  1. Elevate Your Protein Consumption

Consider raising the amount of protein you consume on a daily basis to 1.5-2 grams per pound of your body weight. Spread your protein consumption quite uniformly all through the day to keep your muscle tissue protected from breakdown. The protein consumed will supply the body with the amino acids it requires for its physiological activities, so breaking down muscle tissue to obtain them won’t be necessary. Multitudes of studies have demonstrated that a high protein diet increases the number of calories you blast the whole day. Protein-rich diets tend to activate the thermic effect of food (TEF) whereby the processes of breakdown, absorption, and nutrients distribution burn a high number of calories.


  1. Eat a Moderate amount of Calories

For the journey of gaining muscle while losing weight to be exciting and successful, you must strive to identify your “caloric sweet spot.” You must eat sufficient calories to foster muscle building while allowing the body to obtain energy from fat stores. Bear in mind that you are not dieting. Instead, you are attempting to build muscle tissue while blasting stored fat.


  1. Concentrate on Heavy Compound Weightlifting

Adding muscle to your physique once you lose weight gives you a nice look. If that is your goal, incorporating heavy compound weightlifting in your exercise will come in handy. Your freelance personal trainer Singapore can help you select compound exercises that are in line with your goals. Compound exercises work a group of major muscles and call for whole-body effort. They range from squat, bench press, deadlift, and military press. The best way to maximize muscle development is to workout with heavy weights and a moderate number of repetitions.


  1. Do High-Intensity Interval Training (HIIT) Cardio

You can burn fats without performing cardio exercises. However, if you want to accelerate fat loss, you should be ready to add cardio in your male weight loss training program in Singapore. Although you can fast-track fat loss by simply walking, doing HIIT will give you excellent results as fast as possible. HIIT is a type of workout where you shift between periods of high-intensity and low-intensity efforts. The high-intensity periods propel the body to its metabolic restrictions and the low-intensity ones promote recovery. The popularity of this kind of training has been constantly growing in popularity since studies indicate that it is effective in burning fat and maintaining muscles compared to typical low-intensity steady-state training. A freelance personal trainer Singapore can show you how to do HIIT cardio and maximize muscle gain and fat burn.


Results don’t come within a day. It will take you more than a couple of weeks of serious workout and healthy eating to achieve your dream body. Meanwhile, celebrate every milestone you achieve and reward yourself for remaining committed to your fitness as well as your health.

4 Core-Focused Exercises to Help Men Lose Belly Fat

Getting a fully toned and flat belly is one of the many things that many people associate with weight loss. Flat belly serves as an outward sign that you exercise and you are mindful of what you eat. Furthermore, losing fat around your tummy is an effective strategy for improving your health. Various studies associate large waist size with cardiovascular diseases, some forms of cancers, and diabetes. Nonetheless, spot reduction won’t work when it comes to losing tummy fat.

Unlike men, women have a lower metabolic rate that is why weight loss is harder for women. This means their bodies utilize fewer calories to drive ordinary body functions like blood circulation, thinking, and breathing. The remaining calories are kept as fat. Here are 5 core-focused workouts to help you drive out that belly fat within a short duration. You will realize splendid results if you perform some of these exercises under the guidance of a licensed freelance personal trainer in Singapore.

1. Burpee

If your goal is to lose belly fat, you must train a wide array of muscles. The burpee will help you do just that. This high-intensity workout involves shifting from a pushup posture to a jump one and eventually to a pushup posture – it works every muscle starting from head to toe. Researchers from the American College of Sports Medicine discovered that 10 quick repetitions of burpee accelerate your metabolism at the same rate as 30 seconds of a maximum sprint.

How to do it: Assume a pushup position, do a pushup, and then hurriedly change the movement and do a jump once you stand. That’s a complete rep and you can do 5-10 of them based on your strength.

2. Bicycle Crunch

This workout strengthens and tones abdominal muscles effectively. It also hits your glutes and thighs. The bicycle crunch is one of the best abdominal workouts for stimulating the obliques and rectus abdominis. You will only need a mat or carpeted floor to lie down on when performing this exercise. Bicycle crunches are ideal workouts to include in a male weight loss training program Singapore.

How to do it: Lie flat on your back with your hands at the back of your head just like normal crunches. Raise both legs away from the floor and twist them at the knees. Gently lift your upper body away from the ground and maintain that posture. In one move, bow your upper body towards the right and pull your right knee near your right elbow. Resume the starting position and do the same move with the other side. Keep switching sides to imitate the motions of riding a bicycle.

3. Mountain Climber

The mountain climber is simply a moving plank whereby you do a mini crunch as you bring one knee towards your chest. This workout is quite hard but burns belly fat effectively. You can perform it interval-style whereby you turn it into a reliable conditioning move to accelerate your heart rate and burn lots of calories. For instance, you can perform as many repetitions as possible for 20 seconds, relax for 10 seconds, and resume for 4 minutes.

How to do it: Take up a pushup posture and ensure your body is in a straight line. Lift your right foot away from the floor and push your right knee into your chest. Pat the floor using your right foot and then resume to the beginning position. Switch legs with each rep.

4. Medicine Ball Slam

All your power is centered at your core, so doing explosive movement such as the medicine ball slam necessitates working together of all your neck and hips muscle. If you increase the pace and thrust the ball with more energy and speed, you will increase your heart rate and blast tons of belly flab. If you do this move with power and speed, a 3-kilo med ball will deliver excellent results. Exercises that hasten your heart rate like medicine ball slam can be an excellent addition to your male weight loss training program in Singapore.

How to do it: Keep your feet shoulder-width spaced out and clinch the ball over your head. Slam it on the floor with all your energy and catch the rebound. Perform this move as many times as you can and as fast as possible.

Doing these exercises correctly can help you burn belly fat and add muscle tone in your abdominal area. If you combine these workouts with a healthy diet, you will fast-track the process of burning belly fat. Always keep a freelance personal trainer Singapore in the loop even as you work towards getting rid of fat around your abdominal area.

Cardio Workouts For Women’s Weight Loss Programs

Every woman trying to lose a couple of pounds and become fit should know that it takes time and hard work. Women who have had babies should set aside more time. However, women can adopt some tactics to accelerate their weight loss. The services of a knowledgeable personal trainer in Singapore are indispensable for every woman trying to lose weight quickly. This guide will help you know how to take advantage of your cardio workouts and tips for burning more calories.


How Can Cardio Exercises Help You Reach Your Weight Loss Goals?

Weight loss ensues when you establish a calorie deficit – you blast more calories than you consume. Although some women prefer to lower calories via their diets, adopting a combination of cardio exercises, strength workout, and a good low-calorie diet can generate quick and more impressive results. Cardio is an important part of weight loss because:


  • It allows you to burn more calories in one session

When you engage in cardio exercises and get your body into the effective calorie-burning area, your body will burn more calories. If you work harder for an extended period, you will burn more calories. For instance, an individual of 150lbs can burn over 200 calories in a 30-minute workout session.


  • You can speed up your calorie burn by increasing Intensity of Cardio Exercise

Cardio exercise allows you to boost your calorie burn by adding some intensity. You can introduce your body to new activities such as jumping higher, jogging faster, and climbing hills.


  • Cardio can be done on a daily basis

After lifting weights, you must take a day or two off to give your muscles some time to rest, recuperate, and become stronger. On the contrary, you can engage in cardio every day of the week and you won’t worry about overtraining or injuries.


5 Effective Cardio Workouts


  1. Walking


Walking is most likely the easiest, more readily available workout. Apart from being an ideal way to burn calories, walking is a low-impact exercise that anyone can do. You can shed up to 400 calories per hour through frequent brisk walking. You will reap greater benefits by walking quicker, farther, and more regularly.


  1. Running Stairs

A walk, run, or lung up a set of stairs offers an excellent calorie burn. It is easy for a person with 150lbs to burn 1000 calories by running staircases for an hour.  If you don’t prefer running, you can still walk up and down the staircases and burn a substantial amount of calories. Identify an outdoor flight of stairs within your locality.


  1. Cycling

Cycling is the ideal way to workout your body, improve your heart health, tone your leg muscles, as well as burn more calories. Outdoor cycling is awesome, allow you to breathe fresh air, and get vitamin D. You can burn up to 600 calories in an hour of cycling.


  1. Jumping Rope

Jumping rope is among the effective cardio workouts for weight loss. Other than being a calorie blaster, it improves your bone density, firms up your legs, and strengthens your heart. Within an hour of jumping rope, you can blast up to 600 calories. Done correctly, jumping is a lower impact exercise compared to running.


  1. Rowing

You should consider using the rowing machine on a regular basis. An hour of rowing on the machine can help you burn between 500 and 600 calories. Rowing is an effective workout that exercises every part of the body, including shoulders, armstrings, triceps, biceps, glutes, back, quads, and core body.


With these cardio exercises, you will blast some serious calories, improve the health of your heart, and quicken your weight loss. Combined with strength training, you will end up with an unparalleled combination that will always make you feel strong and lean. A skilled freelance personal trainer Singapore can help you create a workout routine that is in line with your weight loss goals.


A Guide On Creating The Best Bodybuilding Diet

Diet is the cornerstone of any bodybuilding program. You may spend all your time training, but if you don’t put your diet in order realizing pure, unadulterated muscles will be a pipe dream for you. The body depends heavily on nutrients supplied by foods and supplements that you eat to create a favorable environment for massive gains. The right diet coupled with the right workout program can help you gain muscle quickly and shed off excess weight. Read on to know how to eat like a professional bodybuilder.

1. Consume the Correct Amount of Protein

The diet of any serious bodybuilder should have a high amount of protein. Growing muscles at a fast rate require a lot of it, but any additional protein past the recommended amount is just calories, and thus less reliable than carbs. For most individuals, about 0.8 grams of protein for each kilogram of total body weight a day is sufficient.  However, bodybuilders should consume from 1.2 to 1.7 grams of protein for each kilogram of total body weight.

You can calculate your weight in kilograms by dividing your weight in pounds by 2.2. For instance, if you divide 180 pounds by 2.2, you will get 82 kilograms. To calculate the range for grams of protein you should consume daily, multiply your bodyweight in kilograms by 1.2 as well as by 1.7. For instance, 82 x 1.2 = 98 and 82 x 1.7 = 139, meaning you should consume from 98 to 139 grams of protein each day. If you are having trouble calculating your daily estimate for grams of protein, the services of a freelance personal trainer Singapore will come in handy.

Some good examples of high protein foods include top round steak, chicken breast, salmon, and pork tenderloin. If you are a vegetarian, incorporate soy, quinoa, mycoprotein, and seitan in your meals. Your breakfast should consist of oatmeal and egg yolks or protein-rich cereal along with a protein shake.


2. Take Nutritious Drinks Between Meals

Taking protein shakes is an excellent strategy for boosting your energy levels in between meals. They help you suppress junk food cravings. Furthermore, digesting and absorbing whey protein is easy and fast.


3. Don’t Skip Meals

Just like skipping workouts, skipping meals will frustrate your efforts to build muscles quickly. Your body continues building mass by leveraging the nutrients available in your meals. Bodybuilders who can’t schedule meals due to any reason should always keep a small cooler containing one or two meals within their reach.


4. Consider a Pre-bedtime Snack like Micellar Casein Protein

Snacking on a micellar casein protein pre-bedtime helps you keep the craving for an unhealthy midnight snack away. The digestion process for this protein is thought to be longer, which allows our slower nighttime metabolism to capitalize on it. An excellent male weight loss program Singapore can help you decide when and how to introduce a pre-bedtime snack in your diet schedule.


5. Drink Plenty of Water

Water makes up around 70 percent of your body. Staying hydrated allows your body to function well. Water speeds up the utilization of the nutrients and supplements that you eat by acting as a medium in the transportation of nutrients to your muscle cells. As far as building a huge physique is involved, you should strive to hydrate yourself as much as you can. Professional bodybuilders drink about 10 liters of water per day.

If your primary goal is to build muscle and attain a toned body, you can’t keep consuming “empty” calories that increase mass at your waistline. You must choose the best foods and supplements carefully and introduce them into your everyday diet. By implementing the above 5 tips, you will make the process of realizing your dream physique stress-free and full of unforgettable experiences.