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by Gold’s Gym Singapore on 28 Sep 2012, 02:22pm

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Fitness as a lifestyle..

Fitness as a lifestyle.

Exercise should be a regimental part of life; a better body allows for a much more enriching life, more enjoyable experiences, and more importantly, a healthier physique. Consistent and correct workouts has many health benefits; helping to keep heart diseases at bay, regulating blood pressure, increasing metabolism, discourages fat storage, among the many others. Doctors would prescribe regular activities to patients to encourage positive recuperation, as well as a holistic approach to health maintenance and illness prevention. But why wait till a doctor’s diagnosis before picking up fitness as your lifestyle? As the adage goes, prevention is better than cure.

Apart from the health benefits, an active lifestyle has its aesthetic perks as well. Obesity is one of the top rising epidemics in the growing world, and much of it is attributed to lack of exercise as one of the main cause, apart from diet. Females often aspire to have toned figures, with attractive curves to complement their beauty. Even if runway models are not their cup of tea, one would not hesitate to lose existing flabs of blubber clinging to them through means of cardiovascular activities and aerobic exercises. While the girls work hard for their dream figure, the guys are hard at anaerobic workout hitting the weights as well. The elusive ripped abdominal commonly known as a ‘6-pack’ can only be achieved with athletically lowered body fat percentage, and of course a muscular frame to flatter their central focus of hard work. Your best physique awaits your commitment, stop dreaming about it; start making a difference to yourself, for yourself!

Exercise also brings about mental betterment. Someone who sweats it out on a regular basis is less like to suffer from depression and rates higher on mental alertness compared to a sedentary individual. An extended workout also encourages the release of endorphins, known to create feelings of euphoria and happiness. Although chocolates, ice-creams and pastas are known to be endorphin-releasing food, you wouldn’t want to feel guilty afterwards, compared to achieving it through fat-busting, cardio-improving feel good exercises.

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by Gold’s Gym Singapore on 22 Sep 2012, 11:08pm

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Sports Supplementation.

Common mistake that happen within the bodybuilding and fitness industries are simply the correct method on how to take sports nutrition .
Most people arent interested in figuring out which kind of supplement is best and which are just a branding of a normal ingredient found but
tagged double the price of a normal supplement.In this short article i'll explain on what are the type of supplement you should take to aid your
strenght and conditioning or for endurance base sports.

There are 3 kind of known and proven supplement since the 50's that athlete's and bodybuilders take to increase both muscle mass, strenght and endurance
which are namely, Protein the number one source , creatine the king of strenght and endurance and BCAA's (branched chain amino acids) which consist of a blend of
leucine, isoleucine and valine.

Lets start of with protein as the Number one to be discussed,
Most diet plans as suggested by nutritionist be it building muscles or battling fat loss programe one would know the frequent 5 to 6 meals a day with 2.5 hour apart to
3 hours would be the best for both fitness goal but yet some people still avoid taking them when its impossible to be able sitting at the desk working and eating a meal
at the same time hence protein would come in handy just got to scoop into bottle add water shake and drink great for a meal replacement and for athlete's its good to have it for
a post workout shake as after endurance training the 1 hour period after you train is the holy grail of building muslce and strenght as the muscles are hungry for protein and they need
instant power for recovery and growth which the protein is the right ingredient that provides this.

How much of protein should you take?
For people looking to pound on more muscles ideally the amount he/she should take would be 1.8grams of protein per every pound of bodyweight in order to maximise muscle growth and aid
in muscle recovery. Wheresle for a fitness enthu or people looking to lose weight and maintaining fitness/muscle the recommended would be 1.5 grams per pound of bodyweight as the training is different
and if your looking to burn fat the high consumption of protein might hinder your fat loss programme if diet is not in placed and excess protein will cost fat deposition in the body than heping your body
to fully utilites the protein better.

Creatine our Number two
Most people knows the benefits of using creatine. It saturates the muscles fluid assisting in the synthesis of protein, which helps to improve recovery between sets and workouts. Properly take
creatine - 30 minutes with juice or protein before exercise and immediately after it. Such a mixture would create an anabolic state for muscle and help prevent catabolism.Adding sugar
intake with the creatine would aid better absorption of the creatine into your body system

How to take creatine effectively

Besides these two important aspects of creatine supplementation, you can add a few more tricks in the day. 20-25 grams of creatine per day during the loading phase (less than five days),
its best to split the dose into 5gram per intake for better adsorption and then move on to maintenance phase of 10-20 grams of creatine per day for about 4 to 5 weeks of creatine cycle and go off cycle for 6 weeks and repeat cycle .

BCAA the least taken out of the three
Branched chained amino acids is one of the best researched and proven supplements on the market and benefits of using Bcaa's are helpful when your looking to gaining muscle mass but its even helpful
in maintaining muscle mass while on a calorie-deficit deit plan and for bodybuilding whom are competing is useful when they are going for extreme leanness which in return could be catabolic thus
taking BCAA aid in retaining muscle and prevent catabolic( muscle wastage) . One more key factor to note is that BCAA not only increases the rate of protein synthesis but they also increase the cell's capacity
for protein synthesis to take place in our body thus no muscle are loss in this process and the catabolic effect can be evidently be noted.

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by Gold’s Gym Singapore on 20 Sep 2012, 11:14pm

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Muscle Hypertrophy.

There has always been this confusion or uncertainty about how many reps and sets to do at the gym to achieve strength or size at the gym. So let me clear this up a bit.

There are 2 kinds of muscle hypertrophy which is essentially the muscle becoming enlarged or growing due to an increase in cell size. It is rather widely assumed that lifting heavy weights with fewer reps equates to muscle growth and lighter weights with higher repetitions helps to tone and get you more defined.

But the idea isn’t exactly accurate. You see, there are 2 kinds of hypertrophy as mentioned earlier on. Myofibrillar and Sarcoplasmic hypertrophy. Certainly to go into the specifics of these 2 is going to be a tad boring, so let’s jump into what they mean for your muscle in simple logic.

Myofibrillar hypertrophy

Ripped Random individual. jpg

Myofibrillar hypertrophy happens to the components which make up the rubber band structure of your muscle. You know, those lines you see in charts showing the human muscle anatomy. Yea those! This happens when you are lifting heavy weights for fewer reps. It is rather obvious that building strength and for that ripped look, heavier weights are the way to go. Rep range 3-5.

Sarcoplasmic hypertrophy

Buff Random individual who isn’t ripped. jpg

During Sarcoplasmic hypertrophy, the volume of muscle Sarcoplasmic fluid increases. So your muscles look bigger and fuller. But this comes without the muscle definition and strength that Myofibrillar hypertrophy gives you. This happens with moderately heavy weights with a rep range of about 12-15.

To put it simply, think of Myofibrillar as an elastic balloon the thicker the rubber, the stronger it is and Sarcoplasmic as the fluid in it. The more fluid inside, the bigger and fuller it looks.

Author:
Frank

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by Gold’s Gym Singapore on 16 Sep 2012, 05:31pm

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Arm day workout plan. Destroy both biceps and triceps!.

Note: All exercise are done with at least 3 sets of 10 to 12 reps. So that u can get a great burn on the biceps. Its ok if you want to do more. Make sure you get the squeeze at the top when u contract your biceps. Keep your elbows close to the side of the body and make sure the elbow is pointed to the floor. The focus here is your bicep. Make sure you don't work anywhere else of your body part. If you're not feeling the biceps, try adjusting your form. Make sure your knees are slightly bent to prevent any knee injuries when you lift heavier.

For skinny people with biceps that don't seem to grow even how hard you try. Try doing my workout and maybe it could help.
When doing these exercises, try not to stop between reps. Keep it going. Don't let your biceps rest too long between reps and sets. Do about 12 or more reps to feel the burn and to twitch the muscle fibers to grow.
I'm speaking from my point of view as I had skinny biceps before.

Here are the following bicep exercises:

1. Straight barbell curls
2. EZ barbell curls (wide grip. For the inner part of the bicep)
3. EZ barbell curls (close grip. For the outer part or the bicep)
4. Incline bench dumbbell curls.
5. Hammer curls
6. Concentration curls or spider curls

Triceps:

1. Skullcrusher
2. One arm tricep extension
3. Tricep rope pulldown
4. Straight bar tricep pulldown
5. Dips (3 sets of max)

Again for tricep exercises, don't lock out your elbows fully, just enough for you to squeeze your triceps at the top or bottom, depending on what tricep exercise you're doing. Likewise keep your elbows close and don't flare out too much.

Safety:
Do not continue the exercises if you feel pain. Stop immediately. Feeling sore or a little cramp on that particular bodypart is fine. Just take in more protein and vitamin c for recovery. If you feel pain, go see a doctor for check up.

For people who are training alone or unsure of the exercises, get a professional or a gym helper to help you out.

Remember, it's not how heavy you can lift but how strict your form is.

Lastly train safe and be fit.

Ted
Personal Trainer
Gold's Gym Tanjong Pagar

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by Gold’s Gym Singapore on 20 Aug 2012, 02:00pm

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Fitness Training Menu.

Developing Fitness Training Menu For Your Specific Workout Needs

More and more people seem to have realised the importance of taking better care of themselves by keeping their bodies fit and healthy. This can be seen in the explosion of various weight loss and bodybuilding products and programs that are being introduced in the market. While there are some people who go for various weight loss products in capsule, liquid and even powdered forms, there are also a lot of people who decide to find the most suitable fitness training menu towards losing weight and developing their bodies.

Fitness Training Menu – How To Choose The Best One For You

Not all fitness programs will work for everyone. Based on different factors, workouts are carefully designed by fitness trainers who are knowledgeable in planning out the best type of fitness program. After asking a few questions about the background of the client, the trainer would provide a fitness program that is tailored to the person's needs. Professional trainers are there to guide and provide constant motivation all throughout the program.

Factors Considered In Creating Individualised Fitness Training Menu

Just like in any endeavour, goal-setting is the very first step taken. Goals are the roadmaps to success. In a fitness program, goals are often described with the desired body weight and the target body areas to enhance.

The person's lifestyle is one of the main considerations in forming the most suitable workout plan. The client must provide information on how each day typically goes for him or her. The kind of work the client does, and the activities usually carried out at home and during leisure time are important to be assessed to decide on the perfect workout program.

The trainer must see to it that the person is in perfect health condition before any workout program is implemented. It is an essential factor to take into account. If the client experiences some health problems in the past, it is advisable to seek medical clearance from his or her medical doctor before proceeding with any training program.

Fitness training menu will only be effective if carried out with discipline and consistency on the part of the person who aims to lose weight.

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by Gold’s Gym Singapore on 10 Aug 2012, 02:00pm

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Gym.

Gym Fitness Programs: Achieve A Healthier Body The Best Way

Nowadays a lot of working adults are getting more conscious of their health and body. Especially now when more and more people are living a sedentary lifestyle, finding ways to stay fit and healthy has become a top priority. While common exercise routines such as walking, jogging and running are still advisable, people now find it more beneficial to try more comprehensive fitness workout programs. A good fitness gym is therefore what you need if you want to lose weight and achieve a stronger, toned body.

Health Benefits Of Going To The Gym

Fitness centres offer a variety of benefits to people who aim to improve their health. For instance, regular workouts can increase your energy levels and improve your blood circulation. During your exercise and fitness training, your heart works harder and pumps more blood to different parts of your body. In the process, your hearts gets stronger and your blood circulation gets better.

Attending a fitness training program also has positive impacts on your mental health. Experts believe that being active is one way to release chemicals in your brain, which will make you feel good. Furthermore, it can increase your self-confidence and help you sleep and concentrate better. Being able to stick to your training schedule and workouts will also give you a sense of achievement and increase your focus and motivation.

Why Hitting A Fitness Gym Is Better

You will find that you can achieve your fitness goals faster when you train with like-minded people and fitness trainers. Achieving your ideal body weight and figure is not an easy task; hence you may need the support of others to keep you constantly motivated. People's fitness goals vary depending on their needs, which is why it is important to find a fitness centre that provides the right equipment and programs for their members.

A gym fitness program consists of proper training, nutritional counselling and lifestyle management, with the support of dedicated fitness professionals. Therefore, by attending a fitness centre, you do not only focus on strengthening your body and muscles but you also learn to eat healthy and develop self-discipline. These are the things you don't necessarily learn by just working out at home.

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by Gold’s Gym Singapore on 30 Jul 2012, 10:15am

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Fitness Workout.

Benefits You Can Derive From Your Fitness Workout Program

More and more people seem to engage themselves in various fitness workout programs to achieve the ideal weight they have in mind, or to build their muscles to look more pleasant in the eyes of many people. However, workout plans are not merely designed for these purposes. There are a lot of other benefits a person can get from fitness programs.

What Fitness Workout Can Really Do For You

Hitting the gym has become a regular habit for a lot of bodybuilders. They really find the time so as to complete their workout routines. Since it has become a practice, their bodies seem to yearn for it almost all of the time. For some, it has turned out to be a very rewarding pastime.

Gym workouts are not solely focused on their effects in terms of weight loss and bodybuilding. You can derive a lot of other health benefits from your regular workouts.

Strengthen Your Body Through Fitness Workout Programs

Increased energy level and improved blood circulation are amongst the many advantages your body can get from your gym activities. When you do your exercise routines, your heart is required to work more efficiently by pumping blood towards the different parts of the body. If done regularly, you will be able to improve the strength of your heart causing better blood circulation. As a result, your body will be provided more energy to consume in all your activities.

Needless to say, your physical appearance will greatly improve once you strictly comply with your trainer's workout recommendations. Since your target areas will be enhanced, you can be more confident with your overall look in the long run. This will lead to better self-confidence.

Fitness workouts also bring about some benefits in the mental aspect of a person. A number of studies have shown the correlation of habitual workouts to overall brain functioning and behaviour. By sticking to the strict schedule and workout plans, one acquires self-discipline and organisational skills.

Nevertheless, it is important to take note that the outcome of any fitness workout program is dependent on the person's will, perseverance and dedication.

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by Gold's Gym Pte Ltd on 31 May 2012, 03:06pm

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Tanjong Pagar Gym.

Tanjong Pagar Gym — Benefits You Can Get From Enrolling In Gyms

A number of factors such as an unhealthy diet, sedentary lifestyle and stress result in unhealthy conditions of many Singaporeans. Yet people realize, too, that these bad habits must be countered for them to attain a healthier condition. They turn to dieting, yoga and gym workout to achieve good respiration and blood circulation, toned muscles, and stronger stamina.

Moreover, people who want to get a healthier body through an effective workout program without sacrificing a great deal of their time would want to find a gym just around their area. If you work or live around the Tanjong Pagar area, finding a gym won’t be much of a problem.

Find Tanjong Pagar Gyms Near Your Home Or Office

Tanjong Pagar is within the Central Business District of Singapore. Nowadays people can look for a reputable Tanjong Pagar gym much easily due to the number of facilities built around the area.

Tanjong Pagar is crowded with various stores and facilities including gyms, where busy people can work out. Having a gym near your office or home gives you the liberty to work out before or after office hours.

Easy Access To Other Activities After A Gym Workout In Tanjong Pagar

Since Tanjong Pagar is an area located in a business district in Singapore, you have easy access to other activities and entertainment right after you sweat working out. If you need to go shopping or visit some entertainment centers, you don’t have to worry about traveling far after your workout in a Tanjong Pagar gym.

There are also food alleys and various shopping and cultural centers found within the area. You can even meet some friends or colleagues right after your workout and enjoy the rest of the day.

Find A Tanjong Pagar Gym That Offers Quality Services

Aside from checking the gym’s proximity to your home or office, it is also important to consider the services it offers.

There could be a lot of gyms around Tanjong Pagar. But remember that an ideal Tanjong pagar gym offers effective and dynamic programs which will assure you of the results you want to get for your body and overall health.

Category: Gym In Singapore

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by Gold's Gym Pte Ltd on 31 May 2012, 10:42am

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Pure Fitness Singapore.

Pure Fitness Singapore: Join A Credible Fitness Gym To Shape Up

Pure Fitness Singapore: Home Gym Vs Fitness Gym.

After you’ve set your eyes on becoming fit and healthy, the next decision you have to make is choosing the fitness program you will take. Being fit requires great discipline with diet and exercise. There are plenty of physical activities you can choose from-sports, equipment-assisted workout, and exercises you can do at home.

Having a home gym and going to a fitness gym are popular options for people who take pure fitness by heart. Both settings have their respective advantages and disadvantages. A home gym for instance, allows privacy and flexible time for exercise. However, most gym equipment are too expensive and impractical to purchase. They also eat up a lot of space in the house, so unless you can afford that much, it is recommended to join a fitness gym instead.

Pure Fitness Singapore: Advantages Of Joining A Fitness Gym.

Members get to use a wide variety of gym equipment for just a fraction of how much they’re worth. There are a lot of advantages of joining a fitness gym. You get to work out in a luxurious and specialized environment run by qualified staff and fitness instructors. These professionals guide you in your program and make sure that you don’t get injured while reaching your goals.

The fitness gym is also a place where you’ll find people aspiring and working hard towards a goal similar to yours. You’ll get a lot of motivation from the staff, fitness instructors, and other gym members who share your interest with health and fitness. There may come a time when you get too tired to continue or feel too frustrated about a rigorous exercise program. Gym buddies will help you hold on to your willpower and persevere until you see the results.

Choosing the right fitness gym is important in achieving true fitness. Make sure you join a credible club with effective programs. Decide whether you’ll sign up for class exercise or one-on-one sessions. Choose which facilities and services you want in your contract. You have the power to make your fitness gym experience pleasant and something you’ll look forward to everyday.

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by Gold's Gym Pte Ltd on 30 May 2012, 04:00pm

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Join A Gym Singapore.

Take A Holistic Approach To Health; Join A Gym Singapore Centre

Join A Gym Singapore Centre

Despite working hard at the workplace or at home, it’s still hard for many of us to achieve our ideal weight and body figure. What we need is to work out and exercise to lose excess weight. A half an hour a day exercising at home can already energise our body and make it healthier. But most of the time, that’s not enough for us to achieve our weight goal. Join A Gym Singapore centre and take a holistic approach to health.

It’s not easy to lose weight and achieve the perfect figure. Even long-time bodybuilders dedicated years and committed total discipline to achieve their strong, muscular physique. Models and actors also do a lot more than just watch what they eat. It’s not easy but it’s possible for anyone. It just requires time, commitment, and consistency. If it looks like hard work, it’s because it is. But the rewards are worth it.

A Holistic Approach To Health When You Join A Gym Singapore Centre

It just doesn’t end with an hour at the gym doing cardio, core workouts, and abdominal exercises. If you really want a leaner and stronger physique, you have to work hard for it. But you also need to do it right. You would benefit to follow a fitness program made especially for you. A gym trainer can help you assess the right exercises for you based on your goals and your body capabilities. Sometimes, it also doesn’t matter how many times you repeat an exercise or how long you stay running on a cardio machine. There are right ways to do it. Fewer rounds of lunges may even be more effective for you as long as you do it right.

Take the holistic approach to health and wellness. It means that aside from sweating it out at the gym, practice a healthy lifestyle as well. Follow a dietary plan that is right for your body mass index (BMI) and enough for your needs. Know your limits and get rid of your vices. Get advice and help from a fitness expert and see what steps you can take in moderation without losing your focus.

Being fit and healthy is not just a trend but a lifestyle choice. Once you get used to it, you will want to incorporate it in your daily life. Join A Gym Singapore centre today and get a holistic fitness plan right for you.

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	Last:06-24 / 15:09

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Started: 2-Apr-2012 (Mon)
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