Article Archives - Page 5 of 7 -

10 simple rules for eating that i use to keep me lean!

27 April, 2014

by heechai with No Comment Article Workout Tips

A lot of you who follow my post know i do a lot of buffet aka #teambulking dinner. People always asked how i eat so much but at the same time get leaner! Here is the 10 simple rules of eating that helps to get me my six pack!

1. Control your sugar intake. Canned drinks, ice cream, processed food and any form of fast acting sugar. Excessive sugar(energy) that is not used up will be stored as fats!

2. Low processed food or best no processed food. Processed food is usually high in sugar, artificial flavor, color and lack of essential nutrients! A lot is just empty calories. High processed food diet lowers the testosterone level in the body and a lower testosterone causes your body to store fats in the mid section.

3. Processed food thermogenic effect is different from natural food. Natural food is harder to digest as compared to processed food. Therefore Natural food require more energy to digest and therefore helps to increase your natural metabolism.

4. If you know that you are going to have a heavy meal at night, try intermittent fasting for your breakfast and lunch, it doesn’t really affect when you eat but more of how much food you eat!

5. Have a mix of diet, some days low carbs some days high carbs. Try training during low carbs day to let your body adapt to using more fats as energy instead of glycogen.

6. Avoid carbs and consume more meat during heavy eating! Meats will make you feel full easier as compared to rice or ice cream. Therefore less calories consume but you get to eat your heart out!

7. Avoid snacking, if you are heavy get a normal meal. Snacking on cookies or any food increases unnecessary calories intake.

8. Too much of anything is no good, not that you take 10 scoops of protein a day or a super high protein diet you wont become fat! Keep in mind protein is also calories, too much of it will be stored as fats as well!

9. Increase your healthy fat intake like salmon or animal fats. This will help to boost your testosterone level and give you a boost in muscle growth! The more muscle you have the higher your metabolism!

10. Follow thru your diet, if you cannot have carbs that day do it! Have more meat instead , if you need carbs that day, make sure you load in your carbs! Follow thru and you will see results.

This is just some of the ways i used to keep myself lean, if you find me extreme all i can say is “it takes extreme ways to get extreme result” it depends on what you want. Use whatever you find it useful and hope you see good results from it!

Protein Shake dont give you lean muscle gain.

24 April, 2014

by heechai with One Comment Article Supplement

Alright this post is dedicated to people who just started their journey on building the aesthetic physique or wants a healthier lifestyle and have no idea how to use protein to make some gainz..

1, Protein can be taken anytime of the day. It just like your food. Don’t be bother too much on the timing.

2, Taking protein shake during workout doesn’t help much in recovering your muscle. Protein takes at least 1 to 2 hours to digest into amino acid, if you want something to aid in recovery during training have Branched Chain Amino Acid (BCAA) drinks instead.

3. Protein powder is not a meal replacement. Vitamins and minerals has been filtered out in the process of producing whey. So you still need to consume your real food and not survive on purely powder alone.

4. Your muscle won’t shrink just because you forget to consume your protein shake after training. Keep Calm and find some food.

5. Lastly looking at the label when product A say 60gram protein per serving and product B say 24gram per serving. It doesnt mean that product A is better it just means that the scoop size/no. of scoop require is bigger/more. If you consume the same amount of powder as product A you probably will get a similar amount of protein per serving.

optimum nutrition pro complex supplement facts

Train hard train smart. Leave a comment below if you have any question and i will try my best to answer you.

10 things you should know before buying a fat burner

21 April, 2014

by heechai with No Comment Article Supplement

Fat burner won’t get you the cover model 4% body fat. Yes it don’t! Those low body fat percentage comes from special dieting and manipulation of hormone.
The main goal of the fat burner is to increase the metabolism of your body.
Most fat burner increase metabolism by rising of the heart rate by using caffeine, green tea extract.
Heart rate increase makes the body work harder and in return more calories is burn.
For a fat burner to work the amount of calories consume must be less than Calories burn (Fat burner + Resting Metabolic Rate (without doing anything + workout )
There is no spot reduction. You will burn fat over all and not only on tummy alone.
Avoid using fat burner for more than 2 month straight because our body adapt and the fat burner will get less effective after.
Avoid taking fat burner at night as it will affect your sleep (caffeine)
Fat burner can be taken before training as a pre workout as caffeine provide you with energy.
Without proper dieting and nutrition, fat burner will have minimum effect.

How a fat burner works.

21 April, 2014

by heechai with No Comment Article Supplement

This post is delegated to people who says that a fat burner is not working for them. I do get asked pretty often in NutriFirst saying that this particular fat burner is not working or not effective can you recommend me something stronger.

My first question to them normally will be how do you define “effective”. I believe a lot of people have the misconception that a fat burner burns fat directly and if you take a bottle of fat burner you will be able to lose a lot of weight without doing anything to your workout or diet. So what exactly can a fat burner do for you and how to use a fat burner?

A fat burner does work, it increases your metabolism rate normally by the use of caffeine and green tea extract. What this does is it activates your fight or flight mode in the body, which increases your heartrate therefore creating extra work for your body. People will experience things like sweating and increase in heart rate. Fat burner also provide you with more energy and focus, so you can workout harder for your training.

How to burn your fats? Fats is burn when you consume less calories than what you burn. So if you consume a fat burner but you increase the amount of food consume, there wont be any effect for the fat burner. So to be effective in losing fat, you can use your fat burner to kick start your workout by giving you more energy during training so you burn more calories and of course have a proper diet plan.

For ladies trying to lose weight aim for at least 1300 calories and for guy at least a 1600 calories a day. Plus Minus for every individual, as everyone is different. However this will be a rough guide for maintenance. Any lower will cause you to lose too much muscle mass and causes your body to go out of function as it doesnt have enough energy.

For any question you wish me to talk about email me at heechaiong@gmail.com

10 Things you should know before buying a protein shake

19 April, 2014

by heechai with 2 Comments Article Supplement

10 Things that you should know before purchasing a protein shake, i came up with this post because i often get asked by people question about protein powder. So here we go here is my 10 things!

1. Protein shake is just like your food they are derived from milk, beef, egg depending on the brand you choose. So it is not some magical thing that you take and will make you grow big suddenly.

2. You can consume your protein shake anytime of the day. Its just like your food, if you find that your current meal for example, breakfast doesn’t have enough protein to feed your body you can supplement it with some shakes.

3. Some of the more preferred timing to consume your protein will be in the morning once you wake ( when your body is hungry for nutrients) 1 hour before training (helps to prevent muscle from breaking down), post training (helps to recover your muscle), before you sleep (so you won’t go hungry during sleep) and lastly anytime when you feel that you need additional protein.

4. On average if you are training 3 to 4 times a week, you should try to consume about 1g of protein per pound of body weight for optimum recovery. Example if i weigh 73kg i will need 73 * 2.2 (convert to pound) = 160grams of protein a day.

5. If you are lactose intolerance, meaning after taking milk protein you have bloating, diarrhea or vomiting, that particular protein may not be suitable for you, go for pure isolated protein, egg protein, soy protein or beef protein.

6. Isolated protein is the cleanest protein of all, then comes your concentrate protein. Isolated protein when thru another process of filtering so it contains almost zero lactose, fats and carbohydrate. So people who is lactose intolerant or dieting for competition this protein is the choice for you.

7. Hydrolyzed protein simply means that the protein powder when thru another process of refining and the powder is finer and easier to absorb.

8. Time taken for protein powder to be digested. (whey isolate about 1hour, whey concentrate 1 to 2hours, egg protein 4 to 6hours and casein protein 6 to 8 hours)

9. Whey isolate and concentrate is best take post training because it digest fast and casein protein is best taken before sleep or in the morning because it keeps you full.

10. It doesn’t matter which brand of protein you consume, protein is still protein if the content is the same. To the end it really depends on which brand you feel comfortable with and if it taste good so you look forward to consuming your protein powder.

Beast Mode in Australian Strength Performance Gym in Melbourne

3 April, 2014

by heechai with No Comment Article Gym Drop In

All the way from Singapore to Melbourne, Singapore Fitness Blogger tries out training at Australian Strength Performance gym, thanks to Skye Lee for introducing the awesome coach Benjamin Siong for the beast mode session!

If you are traveling to Melbourne do check them out!! Here it goes!

Checkout the huge training space and high roof they have! You feel like working out just by looking at the gym right? That is because this gym is specially design to peak your performance with special lighting and arrangement to elevate your mood when you are working out there!

Anybody in for a Strongman session? Totally breathless after a session of strongman class, running with the cans, lunges, farmers walk superset giant set anything you can think of to give you your best workout of your life ONLY at ASP!

Extra thick grips on the dumbbell so you get to activate your forearm more and look swole like a Popeye after a few sets of biceps curls. 😉Anybody says prowler? Yes this is a killer.

Enough of talking now, if you visit Melbourne and you are looking for a gym the TRAINASP will be the best gym to look for! Excited? Take action and start moving!

Address and contact information is here

MASTER STRENGTH COACH
PHONE – (03) 9038 8008
MOBILE – 0404 108 440
MAIL – info@trainasp.com.au

The Australian Strength Performance Centre
120 Weston Street
Brunswick East
VIC 3057
Australia

Singapore fitness blogger takes on Men’s Health Urbanathlon 2014

1 March, 2014

by heechai with No Comment Article Events

Singapore fitness blogger first ever men’s health urbanathlon 2014

14km run and 9 obstacles.

Really excited to see how the route is gonna be like tomorrow. So just a run thru for myself on the 9 obstacle before tomorrow race!

Gotta from Men Health 2014 official page

	MYSTERY OBSTACLE For the 1st time ever! Test your five senses like no other race can. By keeping you in the dark, we promise this to be a challenge you’ll remember! This is the tricky one as i dont know what it is gonna be, but i love surprises so it better be a tough one !

	OBSTACLE 1: CURVE ANALYSIS [NEW] Pull yourself over 1.5m high cement pipes. Your task: Pick up speed as you approach the first cement pipe (with diameter of 1.2m). Jump and pull yourself over the top of the pipe. Hop off the pipe and continue to hoist yourself over the 2nd cement pipe (with diameter of 1.5m), with the help of a low platform. If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course. this should be easy as we always need to clear the low wall in the army!

	OBSTACLE 2: BALANCE SHEET [NEW] Balance yourself across 2-inch wide beams. Your task: Steady yourself and step onto the balancing beam. Start off with the sloping 2-inch beam and jump across to the next set of broader beams. Balance yourself to step up and across to the next set of beams. Jump off over the cone at the end of the beams to clear this obstacle. If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course. needless to say we are all so familiar with this, we did a even higher one in army SOC!

	OBSTACLE 3: WIRE HOUSE [NEW] Untangle yourself in this 4m long web of bungee cords Your task: Put your flexibility to the test by working your way through the maze of bungee cords tied across this 4m long structure. Bend, dodge and duck through the web. Crawling on all fours on the ground is not allowed. This can be a little tricky, hopefully the hole between the ropes is bigger, if we trip on this it is not gonna be fun anymore!

	OBSTACLE 4: PEAKS & TROUGHS [NEW] Scale up and descend these 3m high sloping structures Your task: Pull yourself up using the rope on this 3m high sloping structure. After reaching the top, descend using the wooden blocks on the other side of the structure. Ascend and conquer the next 3m high slope with the rock-climbing grips. Slide down the other side of the structure. If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course. Sliding down to victory always seems like a fun thing!

	OBSTACLE 5: WORKLOAD Carry a 20kg sandbag and run 100m. Your task: Pick up a wet 20kg sandbag from the water trough. Carry it and run a distance of 50m forward and 50m back to your start point. Place the sandbag back into the water trough. If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course. Wet sandbag could add on additional weight to the 20kg, this might not be as easy as it seems. putting it on one side of the shoulder should make the whole 100m run easier.

	OBSTACLE 6: LEAP OF FAITH [NEW] Take a 2m leap of faith Your task: Climb up the 2m high tower. Approach the end of the platform. Walk with care and do not run! Aim for the pole that is 1.2m away and leap off. Stretch out to grab it if you can. Hang on to the pole and lower yourself onto the crash mats. I think i am gonna jump straight down for this!

	OBSTACLE 7: LATERAL MOVE Power through two sets of parallel bars Your task: Make your way across a pair of 6m-long parallel bars using your hands. Manoeuvre down a second set of parallel bars, with your hands on one bar and feet on the other. If you are unsuccessful in your first attempt, you are required to make another attempt at the RETRY queue. If you fail in your re-attempt, 5 minutes will be added to your final timing as a penalty, and you will be allowed to continue with the course. walking with the parallel bar could be a killer for most, but there is a technique to it, try swing your body from left to right as you move and let the momentum carry you over!

	OBSTACLE 8: THE NETWORK Climb up and down a 3.2m high 3-ton truck using a rope web.Your task: Get on all fours to climb up the rope web. When you get to the top of the truck, turn around and descend the rope web on the other side feet first. Avoid getting your limbs trapped in the net as it will slow down your progress. hopefully i dont get stuck on this! after all the running, for this obstacle. take it slow.

Seems like this year they remove the mud water obstacle which is great in my opinion. Anyway have a good run everyone, take it slow and remember to use your foam roller to warm up your muscles to get more flexibility during the obstacle tomorrow. Proper stretching is a must and remember to stay hydrated by drinking lots of water tonight! See you all tomorrow!

Release muscle tightness with foam rolling – Rumble Roller

18 February, 2014

by heechai with No Comment Article Workout Tips

Foam rolling self myofascial release, helps with releasing the tension of your tight muscle by having pressure on a specific area and rolling over to loosen up the muscle. Foam rolling is like having a deep tissue massage, the difference is you can do it on your own.

There are so many benefits of rolling, i got to know about rolling quite a while back when i was training with Samuel at his Hulk Lair! However i didn’t really took rolling that seriously at that time as i found it troublesome and normally for my training i don’t really do any stretching before or after my training. So after many years my muscle got tighter and tighter and i was experiencing lower back pain and my neck and shoulder is always very stiff.

Until one day i went over to Iron Fitness Singapore, where coach kelvin saw my problem during squating. He told me my lower back is too tight and ask me to lie down as he performed a trigger point release on me. He advice me to roll more often and showed me how i should be doing it using the foam roller and a ball. There is a course that you can learn more about rolling for more information do email me @ heechaiong@gmail.com

foam rolling course — foam roller course

There are a few kind of roller out there and today i am going to touch on the Rumble Roller! After rolling on a few different kind of roller, Pipe .. yes in iron fitness singapore we use white solid pipe, the normal foam roller. I personally feel that rumble roller goes deeper into the muscle giving me a more intense pressure on the specific point which is better in releasing muscle tension. It feels like someone’s elbow is rubbing across your muscle.

I would highly recommend this self remedy because it is easy to learn and you can do it any where. During the days where you are not going to the gym you can consider having a 1 hour rolling session at home! This not only aids in recovery it will also help with your flexibility. This will surely help in increasing your lift.

For more information on the next rolling course or if you wish to purchase a rumble roller ($78) do drop me a email at heechaiong@gmail.com

heechai.com, heechai, singapore fitness blogger, singapore fitness

HIT – high intensity training the secret to growth?

13 January, 2014

by heechai with No Comment Article Workout Tips

First of all let me give you a little background of what high intensity training or HIT is. Don’t mix up HIT with high intensity interval training(HIIT). They are both different.

HIT is all out hardwork on each set. Each workout will be only last about 25 min excluding the warm up. You are to perform 10 to 12 exercise, each exercise will be a set to total failure. Every rep is a control movement 3 second up and 3 second down. If you are able to hit 12 reps or more you need to increase the weight. you should hit failure about 8 reps then get your buddy to help you up on the positive and you try to hold as long on the negative as possible.

True failure.
How do we define true failure, my take on this. You only hit true failure when your friend tells you to do another rep and you can’t get it up. There is a difference between telling yourself and getting a command from a third party. Unless your mind is so program to this kind of extreme pain, you won’t be able to reach your maximum potential. because our human body is so smart, they will try to prevent us from killing ourself.

The failing mind.
How do you determine a true failure? Does your body fail before your mind or mind before your body? Alot of us would say it’s mind over body. However you body will try to prevent you from killing yourself as that is our body is naturally born for survival. So it’s gonna be near impossible to kill yourself.

You need a Training partner.
Only someone who knows your plan know how to kill you. Only when you get a command from the other party there will be a chance that your mind will go for the 10 reps.

I tried killing myself several times (in the gym) however the pain I get after the 6 rep is that bad that I had to stop on 8. I tried various ways like rest pause where I pause for 5 to 10 sec then continue another 3 reps but that doesn’t bring me to the true failure that I am looking for. Always ended up doing around 20 reps instead of 12.

My way of doing it with a partner will be 3 sec up 3 sec down for the first 6 reps followed by slight spotting from your partner to continue another 4 reps in 3 up 3 down and end off with 2 reps of negative maximum hold for negative. When you failed, that is normally not your true failure. So go for one more rep, you are still alive at this moment. The workout should be of an intensity that you will not be able to stand up or talk properly for a while.

So the 12 exercise will include everything. It’s a full body workout. Here is a example.

1. Leg press
2. Leg extension
3. Leg curl
4. pull up 30 sec up 30 sec down 1 set.
5. Lats pulldown
6. Dips 30 sec up 30 sec down
7. Dumbbell flyes
8. Bench press
9. Barbell military press
10. Bicep curl
11. Tricep pull down
12. calves raises

We will repeat this 3 times a week. Monday, wed and Friday. Sat sunday rest and continue training back on Monday.

Here is a photo of me 2 weeks back. Let’s see how much gains I can make.

Supplement Review – BPI Sports – 1.M.R Vortex fruit punch Pre workout supplement

26 December, 2013

by heechai with No Comment Article Supplement

The latest product by BPI Sports – 1.M.R vortex fruit punch pre workout supplement is here!

Given to me by a good friend, however this product will not be available in Singapore nutrifirst due to a ingredient that is banned by the Health Science Authority (HSA) – Yohimbe

First review on the supplement facts. BPI is famous for their small serving and this time instead of the usual 5gram scoop like 1.M.R, this is a 3 gram scoop!

ingredient list contains caffeine which is about 2 cups of coffee and vasodilator like yohimbe and niacin. Does not contain any creatine.

Taste is pretty okay for the fruit punch flavor. although the scoop is only 3 grams the taste is pretty strong. More towards the sweet part and ending when you swallow, its abit sour. 6/10 for the taste.

effectiveness – 8/10 it may be due to the fact that I didn’t take any yohimbe in the past, so I feel more energize after taking the product. It does give me the mood to workout and focus during my training.

Highly recommend this to people who is looking for a supplement that gives then energy and no other bullshit.

Results for Ronnie Coleman Classic 2013 in Ancol Jakarta

12 December, 2013

by heechai with No Comment Article Events

Ronnie Classic 2013 which is held in Ancol, Jakarta, Indonesia, Ocean Ecopark Convention Center at December 6 – 7, 2013

Presented to you by Fitlion and brought to you by DNI

Registration

Weigh in

prejudging

Event booth

Few supplement company participated, i got myself some supplement which is banned in Singapore to try out!

Especially for the brand GAT which is endorse by Big Ramy! Review of the product will be coming soon!

ronniecolemanclassic2013 pharmfreak booth — ronniecolemanclassic2013 pharmafreak booth

ronniecolemanclassic2013 FitLion and DNI booth

Fitlion just started their online supplement company in Indonesia as well, definitely not No.1 yet but all the best to them!

Didn’t get a chance to shoot the finals as my camera battery when flat on my Canon Ixus 500 HS, gonna get a few more battery pack i guess! Anyway for more Photo for Ronnie Coleman Classic 2013 here

Although i am pretty disappointed with the result, it was a fruitful event for me.

Do Like my Facebook page for more update on fitness events!

Singapore Personal training with master Andy Toh

27 November, 2013

by heechai with No Comment Article Workout Tips

Singapore Personal training with master trainer Andy Toh at 1 Tras link orchid hotel s 078867

Looking for a Boutique gym style located near Tanjong Pagar Mrt station? With a group of dedicated trainer lead by master trainer Andy Toh. The gym is fully equipped with new equipment specially chosen by Andy.

With all the hype about gym training these days, a lot of people are heading to the gym. Pushing some weight and hoping that muscle will grow. But after a few months they find that they are stuck in a plateau and don’t know how to continue on with their training. With not enough knowledge on diet, supplement and training, a lot of time will be wasted.

Bodybuilding is a sports that requires very specific knowledge in order to achieve your goals. Be it strength gain or getting lean, the diet and training will all be different. So if you are clueless and stuck why not try signing up a session with Andy. He is a professional bodybuilder with 20 years of knowledge on personal training. He definitely will help you to smash your plateau and gain some new knowledge on muscle building and leading a healthier lifestyle.

Even for myself as a certified personal trainer I always try my best to learn from all the elite trainers! Everyone got a different style of training method.

So contact Andy today for a free trial personal training here

chicken chop at plaza singapura kopitiam

Chicken chop found at plaza singapura kopitiam (Now at 313 Food Court)

24 November, 2013

by heechai with No Comment All About Food Article

Chicken Chop found at Plaza Singapura Kopitiam! Looking for food that will keep you lean at Plaza Singapura? Check out this shop that sells grill chicken breast! – fire grill stall located inside Kopitiam food court.

Introducing Caribbean chicken steak at the price of $7.90. 1 piece of chicken breast is 250 gram comes with 1 vegetables and 1 corn and 1 choice of carbohydrates will be fries, wedges or rice.

The chicken breast is so tender and delicious. Unlike the one that we cooked. Which is normally hard and tasteless. Maybe because of the thickness that they cut and the way the chicken is cooked. They also have this special sauce for you to dip, a little bit of a sour taste to make the grill chicken more appetizing.

Lean gains meal done at Plaza Singapura.

Who say eating clean is gonna be hard! Follow me for more update on lean gain food!

Supplement Review Singapore Arnold Schwarzenegger Series Iron Whey

23 November, 2013

by heechai with No Comment Article Supplement

Supplement Review for Singapore Arnold Schwarzenegger Series Iron Whey! As a Singapore Fitness Blogger i like to provide people with the latest up on supplements and nutrition, so here we go the MusclePharm – Arnold Series Iron Whey supplement review!

I didn’t get to try the whole tub of Arnold whey but i did taste a serving of the chocolate flavor!

The taste is not too sweet and a little bit salty. Or maybe it is my sweat haha but overall in comparison with musclepharm combat powder , arnold series iron whey is not so sweet

Looking at the profile, with concentrate protein as the main source and isolate second this is a fast release protein powder, which is good for a post workout as you would want something fast absorbing. With the added vitamins and minerals it is suppose to help you absorb your protein better and maintain a better nitrogen level inside your body.

With a carbohydrate of 6 grams per serving, it is recommend for a more general use. if you are in your cutting phase or looking to lose weight you can try pure isolated protein which is zero sugar and zero in carbohydrates.

Good thing about arnold whey is that it contains, additional BCAA, Glutamine and digestive enzyme which helps you to absorb the protein better and recover better. This digestive enzyme helps to reduce bloated as well.

So if you are looking for a fast release protein, do give this a try.

Training with harun brunei legend at fitness first paragon

19 November, 2013

by heechai with No Comment Article Workout Tips

Shoulder and bicep day with harun from brunei. He who is a mega gym, supplement and food chain owner in brunei, trains champion in brunei! Every year he will send a group of people to compete all over the world! Like the recent Shawn roden classic and the up coming Ronnie Coleman classic which I will be going to have a look!

So impress with his stamina and strength for a person at his age , no wonder he gain so much respect in brunei! While we are training everyone in the gym just wanna have a look at him.

Today we did a front shoulder and bicep workout. Yes! He split the shoulders up we only did front shoulder!! He said this is how they do it in brunei, 2 training session everyday!

Repetition is just a number, we do to failure and we train hard core. That is the mindset of champion. If your mind is weak, don’t train with me. So we go 10 reps 20 reps and harun say 10 more! So I kept pushing on. This is real, this is hard core. Muscle was so pumped at the end of every set. Veins popping everywhere. Harun don’t go thru the full range of motion but he keeps the tension there. Going back and fore tearing every single muscle fiber and going to failure. This is the old school way of training.

He also advice me on doing sprinting as cardio, sweating out after every session will be healthy for you!

So keep in mind people. Go hard or go home! your mind shape your body, nothing else can help you. Train hard, eat good, sleep well that is all that matters.

Some posing practice.

MusclePharm Creatine Powder Review

17 November, 2013

by heechai with 2 Comments Article Supplement

Creatine is normally found in your meat and creatine is naturally produced in our body as well.

when ATP (Adenosine Triphosphate) is used it is change into ADP (Adenosine Diphosphate), what creatine do is by changing your ADP back into ATP. ATP is a fuel for muscle, so the more ATP you have the more you can do. Creatine will cause volumization as well, which means it will pull water into the muscle. Showing increase in water weight.

What result can see get?
You will see an increase in strength by taking your creatine. Performing more reps and higher weight. This might sound too good, but this is by far the best supplement that I have ever taken.

Why choose musclepharm creatine?
First of all is the taste, it’s suppose to be unflavored but this creatine gives me a sour taste. Which I kinda like it, I don’t have to mix it with any other drink, plain water is okay!

Suppose to be a advance formula creatine so no loading is require unlike normal creatine monohydrate which require you to load in the first 5 days.

Not much bloating for me after using this creatine. As you can see the picture attached below.

Doesn’t really mix that well, will give you a sandy texture. However if you leave it there for 15 to 20 min the creatine will dissolve. Anyway it’s only 5 grams of powder you can easily drink it down so the texture doesn’t affect me much.

darren stephen lim, ong hee chai, golds gym singapore, fitness singapore, gym

Training with Darren stephen Lim at Gold’s Gym.

8 November, 2013

by heechai with No Comment Article Workout Tips

Had a great training session with darren at their newly open gold’s gym at “20B east coast road S428747 (opp katong shopping center, above RHB bank.

More information on golds gym can be found at golds gym

ladder, resistance band, trx, d fitness, darren stephen lim, heechai, speed power — Training Tools of the day

being functional is the key to darren fitness training, you can know more about d fitness at http://www.dfitness.com.sg/

Its all about the form, speed and power.

The warm up:

jumping jacks with resistance band

Jumping jacks with palm facing up

Buddha clap

shoulder rotation front and back with arms still holding there.

holding in the position did a lateral raise and front raises.

followed by Push up and a V push up where i walk back to target more on the shoulder.

Then to the legs, with body weight squats with a pause below and a half squat jumping jacks.

The warm up really got my heart rate up and this is not what you will get in the gym. This warm up really activates all my muscle group, it feels all ready for the workout.

jumping jacks, d fitness, heechai — Jumping Jacks (warm up)

Darren demostrating the jumping jacks. Showing the proper technique before asking me to execute any exercise.

ladder drill, speed, coordination, d fitness, agility, power, heechai — Ladder Drill

To the real workout for the day!

Ladder drill starting off with single leg shuffle

short sprint *2

double leg shuffle

short sprint *2

side shuffle

short sprint *2

TRX punch 30 sec for each side

jump pull on the resistance band 30 sec for each side

repeated 2 rounds, rest between sets 60 sec. Was panting like crazy at the end of every sets. I could hardly speak for a moment. Looking good is no doubt important but we want to be able to keep on moving and being functional till we are 80. Where we can still have fun with my children. Grand children.

kettle bells, d fitness, darren stephen lim, personal training singapore, — they provide kettle bell training

free weights, dumbbell, massive, d fitness, golds gym singapore, fitness blogger singapore — free weights

Strength training, d fitness, gold's gym singapore, squats, deadlift, bench press — Power Rack

The gym is fully equipped, you can have your functional training or weights training or even mixing both together!

Darren in my opinion is a trainer who knows where the limit of his trainee is and will push you thru and achieve your maximum human potential. He is very strict with the form of the exercise, making every single rep injury free and targeted at the right area.

Do drop him a text at +65 9666 1429 for personal training services. You can also find him on instagram @dslasher for more fitness tips and motivation!

Other achievement

Best Recruit, Best PT during National Service

Singapore Manhunt 2009 2nd Runner-Up
Singapore Manhunt 2009 Mr Popularity, Mr Fabulous Tan and Mr Fitness/Mr Nutrifirst Award

Cleo Bachelor 2009 Magazine Cover
Bachelor Most Made for Stardom Award

Calendar Guy Cover 2010

Fitness Sutra, singapore fitness blog, heechai

Sports and Fitness Expo Singapore 2013

13 October, 2013

by heechai with No Comment Article Events

Pharma Freak, Singapore fitness blog — Pharma Freak

PharmFreak got this very hardcore drug stall feel to me. They could be a good brand to come over to Singapore but some how most of their most effective supplement won’t be able to enter the Singapore market due to some banned ingredient by the HSA.

X-Bionic International, singapore fitness blog — X-Bionic International

some really cool compression gear at the fair, suppose to help you boost your performance. used by astronaut as well.

Coolcore Singapore, singapore fitness blog — Coolcore Singapore

This is something really “COOL”. This should be something nice for Runner or Endurance athlete! This new material that they made actually helps to keep you COOL. The moment the cloth comes in contact with my skin, it like air condition! This material is suppose to work with water, yes that means your sweat! EVEN HOT WATER! Gotta check it out! Like them on facebook.

PhD Nutrition Inc, singapore fitness blog — PhD Nutrition Inc

Another Supplement company here, looks like more and more supplement company is going to step foot into Singapore! No review on this as i have not tried their products.

Okay to be frank this protein bar taste good. The profile of the product is okay as well.

Key Power, Singapore fitness blog — Key Power

Singapore Powerlifting Assoc, Singapore Fitness blog — Singapore Powerlifting Assoc

Do visit their gym at Kallang if you like to smash some weights without anyone asking you to leave the gym. Address located here.

IFitness, Singapore Fitness blog — IFitness

Our local fitness magazine! Check out all the local fitness model and athlete there!

circuit training aibi, singapore fitness blog — circuit training aibi

some circuit training conducted by AIBI.

maxi muscle, singapore fitness blog — maxi muscle

Check out www.fitnesssutra.com your one stop health and fitness online portal!

So glad to see more and more supplement company entering Singapore market! This shows that they realize that more and more Singaporean is getting into the fitness wave! I love promoting for this sport event because i do hope that everyone can live healthy and look healthy! Not only rich in the pocket but rich in the health as well!

Do leave a comment if you have any views on Singapore Fitness Industry!

NutriFirst, heechai, nutrifirst.net, singapore online supplement store

How to save more when buying supplements with NutriFirst.

22 September, 2013

by heechai with No Comment Article Supplement

How to get more from NutriFirst.

1. Try to spend at least a $100 each time to receive a $5 credit, free sample and a free delivery to your home!

2. Purchase in bulk together with your friends. Hitting $200 entitled you to a additional free gift and by hitting $500 you get to select a free gym bag!

3. Stay with NutriFirst! Loyalty member discount given to members who hit a certain total amount! $2000 – 2%, $5000 – 5% and $10,000 – 10%

4. Purchase Bundle deals at Nutrifirst.

Why NutriFirst?

1. NutriFirst Staff

NutriFirst Staff are all Fitness enthusiast, they go to the gym, take supplements and take care of their health. We always make sure that we know what we are selling.

Team NutriFirst

2. NutriFirst Showroom

NutriFirst open up a showroom specially to cater for customer who likes to hold and feel the products. Our Friendly staff will also provide free supplement consultation over at our showroom.

Nutrifirst showroom, heechai, wholesale supplement, nutrifirst.net, barnabas huang — NutriFirst Showroom

3. NutriFirst Care

We do reply to customer inquiries on fitness and supplements thru Facebook messages, phone calls (+65 67440600) and emails. Email is only replied by certified fitness instructors, so you can be sure that the answer you get is reliable.

Facebook

4. Shut Up and Train – by NutriFirst

Using Products from NutriFirst like MusclePharm shaker, Tshirt, Universal Tshirt, Animal series apparels and gasp makes us a community. I know when i see people using Better Bodies belt, Gasp Branch Warren Wrist Wraps, Shut up and train singlet and NutriFirst Shaker we are one family.

nutrifirst, shut up and train

5. NutriFirst Largest online supplement store

With the widest range of products, you will be able to get all the help you need to grow at NutriFirst. Always trying to bring in the latest and most popular products. Some New brand that NutriFirst recently gotten is Musclepharm, Universal, BPI, Jay cutler, Gasp and Better Bodies do check them out at www.nutrifirst.net

6. Next day delivery.

Place an order today and your supplement will arrive to you the next day! Order above $100 and get a free delivery. NutriFirst deliver anywhere in singapore, be it your office, your house, even construction site! 3 hour time slot available starting from 930am and ending at 7-10pm.

Cheers

heechai

Wholesales Manager at NutriFirst.net

For that burst, there is NutriFirst.

Week 12 of intermittent fasting, lean gains, lose fat, how to gain muscle

Changing my Diet.

8 September, 2013

by heechai with 2 Comments Article Workout Tips

12 weeks of intermittent fasting

For the past 12 weeks i have been changing diet and training after reading Melissa sarah wee , leangains.com , primal blue print, 4 hours body and some other fitness related article. Made quite a bit of progress and here is my breakdown of the 12 weeks.

Week 1 to Week 6 – Intermittent fasting with High Carbohydrate

week 2, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 2

week 3 and 4, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 3 and 4

week 5, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 5

bulking, high carbohydrate, grains, heechai.com,singapore fitness blogger — What i was eating(high carbs)

Week 6 to Week 12 -Intermittent fasting together with Paleo diet.

week 7, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 7

week 8, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 8

week 10, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 10

week 11, intermittent fasting, heechai.com, fitness blogger singapore, fat lost — Week 11

triple chicken chop with vegetable, heechai, heechai.com, Singapore fitness blogger — Paleo Diet

As you can see in week 1-6 my muscle seems fuller and thicker as compare to the week 12 photo which is much drier and leaner. Which is what i am trying to achieve. Currently weighing 71kg with about 9% body fat.

Comparing to my previous bulking diet where i hit 3000 calories a day

Here is a comparison for my previous bulking diet. Where i actually eat like 3000 calories everyday and have a lot of carbohydrate for every meal, the photo below was taken when i am about 73kg, 14% body fat.

Bulking, heechai, heechai singapore fitness blogger, heechai.com — Bulking

Depending on individual, i prefer to look lean year round and i prefer the body now compared to previously where i hit 75kg. I feel much stronger now and the energy i feel more energetic. I don’t get restless during the day and my energy is more constant.

Fasting makes your body uses more fats instead of carbohydrates as energy!

Recently i just did a CSC 15km run fasted and the feeling was fantastic, no dip in energy no lack of energy during the run as well.

I have been trying to get more information on Fitness Related stuff, to me it is really on how to let our body use fats as energy. I find that my body is really adapting well with Paleo. So now i want to test if it is fasting that leans me or my diet. So i have decided to stop my intermittent fasting so i can up my calories intake.

I am going to go for a 12 weeks full Paleo or you can call it the Primal Diet
Primal or Paleo lifestyle to me is basically, no grains, no processed no high sugar food.
I also want to maintain my carbohydrate level between 100 to 150grams a day.
Limiting my carbohydrates intake to only postworkout or early in the morning if i am not working out on that day.
My Goal for this 12 weeks is to hit 75kg at 8% body fat.

Everybody got different aim my goal is to be able to lift heavy, do long distance endurance and look aesthetic(super human)

I welcome any question or feedback. You can leave a comment or email me at heechaiong@gmail.com