This category post articles about muscle and bodybuilding. 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 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.


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.

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.

Top 4 Training Splits For Bodybuilders

When it comes to muscle bodybuilding, no one will give you a program that will magically transform you into a physique contestant overnight. It requires years of hard work, persistence, and many trials and errors to make your dream physique a reality. Your freelance personal trainer Singapore can make recommendations concerning ideal workouts, effective sets-and-reps patterns, and exceptional training methods but in the end, you are the one to determine if a particular workout program works for your body. Devising a successful workout split relies on factors specific to you such as your goals, individual differences, schedule, and energy system requirements. This excerpt will review 4 simple, proven splits for effective training to help you select one that fits your needs.


1. The Push and Pull Training

This workout split involves dividing your exercise routine into two sessions whereby you work all of your push muscles in the first session and all your pull muscles in the second one. The push muscles include shoulders, triceps, and chest. The pull muscles consist of biceps muscles and back muscles. The push and pull routine has a separate session for training abs, legs, and calves.

On push sessions, as you work your chest, you also train your shoulder and triceps by using them to push the weights. Similarly, on pull sessions, as you work your back, you also leverage your biceps to perform the pulling movements. The idea behind the push/pull system is to train body parts that help each other during a specific workout.


2. The Non-Competing Supersets

This training split entails training the back and chest in one session, the arms and shoulders in another session, and dedicating a separate session for training the legs. Working the chest and back together encourages maintenance of a lot of blood in the torso thereby creating a wonderful pump. This session also gives the arms and the shoulders a fair training as well, so you must come up with a way of avoiding over-training them during the shoulder/arms day. The best way of organizing this workout split is to dedicate day one for training the chest and back, day two for the legs, and then day three for the arms and shoulders. This arrangement gives the arms and shoulders a day of rest in between workout. For those who want to cut weight and attain a perfect body, they can use this workout split along with a reliable male weight loss training program in Singapore.


3. Specialization Training Splits

Specialization routines concentrate on bringing up a stagnant body part in a short period. They involve committing more than three days every week on a single body part as well as a single day every week for keeping other body parts fit.  The purpose of specialization training is to jump-start inactive gains on a specific body part.


4. The One Body Part Per Day Workout

This workout split involves training one body part a day. For instance, you may train the chest on the first day, the biceps on the second day, and legs on the third day, and so on until you have finished a workout cycle for your whole body within a week. This routine is time-consuming and unfeasible for individuals with busy work schedules since missing one session can interfere with the flow of the program.

When using any split program, it is imperative to organize it in a way that it will give you sufficient recovery. You should also eat well and train hard to realize positive results.  Remember to involve a Singapore qualified freelance personal trainer in the process of developing your split routine.

5 Actionable Tips for Building Muscles Quickly


People engage in muscle building exercises for a wide array of reasons. Some desire to get bigger and stronger while others aim at boosting their power for sports. Whatever the reason, building muscles efficiently involves more than just spending countless hours at the weight rack. Apart from your strength-training program, diet and lifestyle decisions play instrumental roles. Keep reading to learn 5 actionable tips you can use to gain muscles quickly.


1. Perform Compound Exercises

The most effective strategy for building lean mass is performing compound exercises. These exercises work muscles at multiple joints. They include deadlift, press, squat, pull-ups, and row.  Compound exercises recruit a big chunk of muscle mass and trigger the release of growth promoting hormones like testosterone. Since compound exercises offer efficient training, you should make them the foundation of your workout routine. You can also throw in some isolation exercises like leg extensions and curls, but they should serve as your dessert once you have completed your main course of compound exercises. You can also enlist the services of a freelance personal trainer Singapore to customize a workout routine that meets your needs and goals.


2. Introduce More Protein in Your Diet

Your muscles will grow larger at a fast rate if your body can store more protein through the process called protein synthesis. However, your body constantly drains its protein supplies for other activities like synthesizing hormones. Such activities reduce the amount of protein present for muscle building. The best solution to this issue is building and storing new proteins at a quick rate than your body uses old proteins. When you are preparing your protein-rich dishes, 20 grams of protein is the maximum amount recommended for muscle growth. Hosts of studies have revealed that the maximum amount of protein used for muscle building at any particular sitting is 20 grams. About 80 grams of protein on a daily basis or four meals each with 20 grams of protein is ideal for most people. Examples of protein-rich foods are cheese, chicken breast, eggs, beans, milk, soy, and lean beef.


3. Consume More Carbs

Low-carb diets are ideal for individuals looking to shed a few pounds. However, if you want to build muscles, you must eat plenty of calories. To get huge, you should be prepared to gain a little fat by consuming clean food and adequate calories. When starting, you can introduce carbs in the meals you consume both before and after exercising. From there, you can increase or decrease carb meals depending on how you are advancing toward your goals. If you need to lose a few pounds, you should look for a reliable male weight loss training program in Singapore and follow it strictly.


4. Get Enough, Restful Sleep

Recovery is instrumental in fast-paced muscle growth, and sleeping for at least 8 hours per night is the best way to recover. Getting sufficient, restful sleep speed-ups production of proteins and building of more muscles. It also spikes up the levels of human growth hormones. Consider recording your favorite TV programs that would otherwise keep you awake.


5. Exercise Each Muscle at Least 2-3 times a Week

Bodybuilding routines are usually designed to work each individual muscle once per week, meaning you go for a long duration without working a particular muscle group. If your weight lifting program in Singapore can’t extend beyond three times a week, try changing to full-body exercises where you work the whole body in every session. That way, you will work each individual muscle three times on a weekly basis. Do two to three reps for each muscle group. Speeding up the regularity with which you are hitting each muscle will enable you to attain strength and gain more muscles quickly. Consider working with a competent freelance personal trainer Singapore in creating a personalized workout program that helps you work out your entire body.

The most critical thing when it comes to effectively building muscles is working out regularly. If you remain consistent, all your efforts and commitment will pay off and you will realize visible results. You will also attain a high level of fitness and quality health.