Workout Tips Archives - Page 2 of 3 -

How to use your Gear 2 and the new Samsung S5 Applications to help achieve your Fitness Goal!

8 June, 2014

by heechai with No Comment Article Workout Tips

The Samsung GALAXY S5 LTE comes with a built-in application – the Enhanced S Health app, which helps to bring all your fitness data together in a personal fitness tracker. It is able to sync with a few other applications to help you stay on your fitness track! This includes Lark, RunKeeper and MapMyFitness… all of which function as personalised trainer apps. S Health which helps to bring all your fitness data together. It is able to sync with a few other application to help you stay on your fitness track!

Exercise function, must say that the GALAXY S5 LTE and Gear 2 will be your best running companions ever! First of all, both the GALAXY S5 LTE and Gear 2 are water and dust resistant with IP67 rating so you don’t have to worry about sweat or drizzle when you are on the go! It can track the heart rate, the distance covered, running routes you take, how fast you go and most importantly, you can set your personal goals and the Enhanced S Health app will constantly remind you to keep up with your chosen pace.

There’s also the Pedometer, which can keep track of how many steps you take in a day! For me I set a goal to hit 10,000 steps everyday! So if I am not able to hit it, I will go for a quick walk around. This really helps a lot, especially for people who are always driving or always in the office. You can add a good 10-20min daily workout to hit the target number of steps and release some stress! Sleep tracking is another very important function to me – because not only do we need to sleep for 8 hours a day, we need quality sleep during those 8 hours as well. Sleeping from 12am to 8am is 8 hours of rest; however, if you are constantly moving during 50% of the time, your body is not fully at rest! In extreme cases, I would even suggest getting some sleep aid like ZMA supplements or have some hot chocolate before bed to improve your sleep. So far, I do not have any sleeping problems. In fact, I’m motionless 80% of the time. The only problem is that I am not getting enough sleep every day, so to improve my sleep I will try to sleep earlier!!

The Samsung Gear 2 comes with a 4GB internal memory for you to store your favorite music, for those times when you forget to bring your phone out! It is also able to sync wirelessly via Bluetooth to your headset to give you music on the go! There are a few more functions available in your Samsung Gear 2, such as the 2MP camera and voice memo. These can be really useful when you need to record something spontaneously. Other than the health functions mentioned, the Samsung Gear 2 can also be used as a remote control for your television and set-top box, via the WatchON Remote app. With just a few simple steps, you will be able to have full control! *If you are at the coffee shop and you don’t like what is playing you can change it!! * (don’t get caught)

Because user connectivity is important, Samsung has given users the freedom to stay constantly connected and in touch, by allowing you to do most of your important tasks on the Samsung Gear 2! You can call someone by dialing through the Gear 2, receive your latest email/text messages and you are able to check your calendar schedule on the go! After these 4 weeks with Samsung GALAXY S5 LTE and Gear 2, I’m definitely more aware of how advanced technology is now! At the touch of a finger, it is actually possible to do so much. Your training can all be tracked now to more accurately gauge your performance, and the apps available can even guide you along on how you can improve your life! Although it will take a little time to get used to keying in data at the start, it is definitely worth the initial bit of trouble. For those of you looking to transfer all your contacts, photos, music, videos, messages, notes, calendar and more to a new Samsung GALAXY device, all you have to use is the Samsung Smart Switch, which lets you do so in just a few easy steps! You can find more information about the Smart Switch at this microsite, where you can also download the desktop program. Just Some additional perks of being a Samsung User! GALAXY Gifts GALAXY S5 LTE comes with a set of specially curated third party content and services via GALAXY Gifts(worth over S$600). GALAXY Gifts will provide a single entry into content and services, which Samsung has made accessible to users so that they can browse through a variety of content, download them and use in their daily lives to motivate them towards achieving their fitness goals. Some of these third party content and services include the following:

Lark – Your Personal Wellness Assistant, which provides easy personalised recommendations on how to be fitter and healthier. GALAXY S5 LTE users receive free 12-month premium Lark services (worth S$45).
RunKeeper – Turn your GALAXY S5 LTE into a personal trainer in your pocket. Track your fitness activities, measure your performance over time and share achievements with friends. GALAXY S5 LTE users receive free 12-month membership (worth S$25) for RunKeeper Lite.
Skimble – Workout Trainer provides thousands of multimedia workouts led by expert coaches. Workouts come equipped with dynamic move-by-move videos, photos and text instructions. GALAXY S5 LTE users can enjoy a free 6-month Pro+ premium membership experience (worth S$52).
MapMyFitness – Built to help runners, joggers and walkers of all ability levels and ages. Easily track pace, distance, calories and time with audio alerts and much more. Track running, cycling, and over 600 types of other activities. GALAXY S5 LTE users receive free 6-month ad-free MVP access (worth S$45).

GALAXY Life Samsung GALAXY Life is a Samsung loyalty mobile application that offers curated and exclusive content for all Samsung mobile and tablet users. GALAXY Life will offer Samsung consumers entry and access to a community that is customised by categories, content and privileges. Consumers can also join a community where they will receive curated and exclusive content optimised especially for their devices. Promotions available Purchase GALAXY S5 LTE in 16GB with contract – Trade in current smartphone or tablet and get an additional $50 overtrade from 14 June to 30 June 14. – FREE 16GB micro SD card (worth $26) on a while stocks last basis Purchase GALAXY S5 LTE in 32GB without contract and receive – FREE Wireless Charging Kit (worth $108) on a while stocks last basis – Battery Pack (worth $88) on a while stocks last basis *For GALAXY S5 LTE in 32GB purchases without contract at Samsung Experience Stores, there will be additional free gifts – Accessory Pack (HDTV Adapter and Extra Battery Kit) worth $126 S View Cover worth $78

*This post is sponsored by Samsung

Fencing singapore, Absolute Fencing, Foil

Fencing in Singapore – Absolute Fencing Trial (Sponsored)

4 June, 2014

by heechai with No Comment Article Workout Tips

I was invited by Zheng Gang for a trial at Absolute Fencing Singapore. First i was introduced to the 3 types of weapon that is used in Fencing.

There is 3 different Sword for 3 different kind of playing rules to follow, it will be the Epee, Sabre and Foil.

Put on my gear and selected my weapon of the day (Foil) , its time to rock! Some basic footwork drill like

1. On guard.

2. Moving forward and backwards

3. Strike

4. Block and strike

Game on!

I Always wanted to have a sword fight when i was young but i never had a chance to do it. The First time i got my hands on Foil, i am hooked.

i was pretty worried and excited at first, as i always thought fencing is a very technical sports and it will be very hard to play and partly due to my slow reflexes as well.

However its really fun and easy to learn! The adrenaline rush that i got during the game feels fantastic, your mind is constantly moving, thinking when to attack or to dodge an attack from the opponent. Plan a fake and strike!

This could be one of the best way to Distress! Get a few of your friends or “friends” and i believe you will have lots of fun! Cant wait to go back for another session soon!

Kids Fencing, fencing for kids in Singapore — Kids Fencing

Absolute Fencing is the one of the pioneer fencing school in Singapore. Lead by top Fencer in Singapore, be it training for competition or for people who want to take up the sports for recreation purposes. You are definitely in good hands.

Absolute Fencing is located at 18 Boon Lay Way #01-127 18@TradeHub 21 you can get your direction here.

There will be 2 workshop starting soon this holiday! Do call them to sign up now!

absolute fencing, musketeers holiday, fencing singapore — musketeers holiday

Bring your family and friends down for a trial today! You can get them here!

Physio and Rehab – MuscleTrac Singapore!

31 May, 2014

by heechai with No Comment Article Workout Tips

So like the fingers of a sports therapist, I designed the Trac™ of the Muscletrac to get into the tissue, penetrating, segmentally stretching, finding and eliminating performance limiting problems like muscle tightness, soreness, trigger points, and adhesions. – See more at: http://www.muscletrac.com/science/the-trac-technology/#sthash.U2pVcwoA.dpuf

A simple to use and effective roller to bring along! I bet you have seen this in many physio clinic or gyms that promotes rehabilitation. You can read more about the muscletrac roller here.

I have been actively doing trigger point release for the past 6 months and it has been working pretty well for me, i have been sharing how trigger point release helped me in my rehab of injuries. Most of the time i will be using a Lacrosse Ball or foam roller to release the fascial. Today was my first hands on experience with this roller, it is not the best thing to use if you are alone but it is the best if you got a partner with you. this requires you to hold on to both ends of the roller and by apply firm pressure and moving slowly thru your affected area will give you a intense and deep release! I would highly recommend to coaches or people with training partner to use this!

Some of the Benefits of rolling!

1. Maximizes Performance – Maximizes your sports performance by release tight muscle and fascia to provide you with a bigger range of motion during activities. This can greatly improve your power out put during exercise as you will be able to recruit more muscle fiber during activity.

2. Accelerates Recovery and relieves soreness – Especially as workout, after rolling your fascia and tight muscle gets release which creates more blood flow and therefore better recovery!

How to use?

Hold Both end of the muscletrac roller and roll thru your trigger point firmly and slowly. Repeat for 10 to 12 times on targeted area to release the tension.

More information on trigger point release.

Selling this MuscleTrac Roller at only $79! Contact me at heechaiong@gmail.com for more information!

Samsung Gear 2 and Samsung GALAXY S5 LTE the Gear for Fitness Review!

25 May, 2014

by heechai with No Comment Article Workout Tips

Been using the Samsung GALAXY S5 LTE and Samsung Gear 2 for the past 1 week and the experience was magical. I never ever have to worry if my phone gets into the water, or if my Gear 2 gets splashed on when I am washing my hands. Both devices are water resistant and dust proof. The GALAXY S5 LTE, coupled with a water resistant earphone jack, can stay underwater at a depth of one meter for up to 30 minutes.

Battery low? I no longer have to worry when I run out of battery, even if it’s the last 10% of my battery life. With the Ultra Power Saving Mode, I can extend the battery life to up to 30 hours! The best part is that I can still receive call, smses and whatsapp messages! I can even check my Facebook if I want to!

So far the battery life for both Gear 2 and GALAXY S5 LTE have been great. With only a single charge, my GALAXY S5 LTE can last me for 1 whole day even with Bluetooth on at all times and is continuously syncing with my Gear 2! As for the Gear 2, it can last me for about 3 days. Both devices charge quickly – it only takes about an hour and I’m ready to go!

One of the main highlights of the Samsung GALAXY S5 LTE is the camera function that comes with Real Time HDR. [With its advanced Real Time HDR,the GALAXY S5 LTE is capable of reproducing natural light and colour with striking intensity in any circumstances]

Like below the picture on the right is with HDR on!

It is a bright and vivid 16 MP camera with lots of different smart modes such as Selective Focus, Beauty Face and Panorama Shot for you to use for different occasions. [The new Selective Focus feature allows users to focus on a specific area of an object while simultaneously blurring out the background. With this capability, consumers no longer need a special lens kit to create a shallow depth of field (DOF) effect.] With these capabilities, I no longer need to bring my camera out. I can just use my GALAXY S5 LTE to shoot anytime anywhere.

What do you do when you’re out with friends and they ask to see your phone? Perhaps you have some stuff you don’t wish to share. Of course, rejecting your friends don’t seem so nice. Why not have a secret folder where only you can access? The Samsung GALAXY S5 LTE features a new Private Mode function which allows you to hide things that you don’t wish for people to see. Now your privacy is all protected! [You can use your smsun the smart phone even if you friends try to force you to share your password.]

The Samsung Gear 2 comes with a 2 MP camera and 4 GB of internal memory. It’s light on the hand weighing only 68 grams, and I wear it to sleep all the time! The 4GB memory allows you to load your favorite music and listen on the go without bringing your phone out as it also functions as a standalone music player. The Gear 2 measures my heart rate and helps me to track my sleep and steps I walk. Being able to track my heart rate whenever I want is important as this helps me to gauge if I am training at my optimal level.

Both the GALAXY S5 LTE and the Gear 2 are fully customisable and user-friendly. Do check out my upcoming post where I will be talking about how the applications in these devices can help in keeping our lifestyle healthy!

*This post is sponsored by Samsung

Do you have to go thru so much just to get fit?

10 May, 2014

by heechai with No Comment Article Workout Tips

Engaging a Personal trainer, taking tons and tons of supplement everyday and watching your diet. Is all this necessary?

I am writing this post because i heard a lot from people how they are eating clean, spending tons of money on a personal trainer, taking this supplement and that supplement but some how they are still not getting the results they wanted.

Something is actually missing, we have been only looking at the physical points to get fit however is your mind ready for a fit body?

The state of mind is very important, its not about how much you train or how many supplement you take or what diet you are doing because :

1. Even if you have the best personal trainer in the world, without the right state of mind you won’t be pushing yourself pass your mental barrier, everyday will be “uhh i am too tired to workout today”, “i think i am dieing, i can’t continue anymore”

2. regardless of what supplement you are taking, or even steroid. without handwork put in nothing is going to work. Muscle won’t grow just like this, they need hard training and proper nutrition!

3. Diet, most people often say, i am eating clean i am doing this doing that but why am i not seeing result and they quit the diet after 1 week or 2. You have been eating junk for the past 20 to 30 years, 1 week or 2 week of dieting is not gonna get you any where for sure!

Change your mind, your body will follow.

Seeing is achieving.

I don’t stop when i am tired, i stop when i am done.

Picture your victory and you already won half the battle ! Stay Focus, your body goes where your mind flows.

Your best friend for deadlift!

7 May, 2014

by heechai with No Comment Article Workout Tips

“Your Steak should be bloody, not your shin” – RockGuard

Your original rockguard to protect your shin when you are doing deadlift or rope climb during your workout. You can set your mind at ease when training, no matter how hard you rub against your rockguard you will be protected.

Especially during intense game or training you dont want to get affected because your shin hurts.

People who deadlift often uses high socks to protect their shin finds that their socks actually wear off pretty quickly. After using rockguard for 3 months it is still as good as new!

Easy to put on and no slipping!

[product id=”1173″] [product id=”1104″]

iron fitness singapore trigger point workshop

How you can reduce your chances of Injuires!

4 May, 2014

by heechai with One Comment Article Workout Tips

Injury is something that nobody wants and are afraid of regardless if the person is a professional athlete or a working adult.

According to statistics, out of the 1.35 million youths that gets injured a year, more than 1/3 is due to strains or sprain! (Related article here. )

7 most common sports injury according to webmd.

Ankle sprain
Groin pull
Hamstring strain
Shin splints
Knee injury: ACL tear
Knee injury: Patellofemoral syndrome — injury resulting from the repetitive movement of your kneecap against your thigh bone
Tennis elbow (epicondylitis)

Some of these injuries is caused by accident, however most of it is caused by muscular imbalanced. Muscle imbalanced is trigger point pulling its surrounding muscle which causes other part of the muscle group to be tight. The pulling spot is known as a trigger point, every one will have trigger point. Trigger point is form after muscle contract and a small area that is not able to relax back into the original state, causing a restriction in blood flow. Trigger point not treated after a long period of time get tighter and starts to affect the surrounding muscle group to be pulled.

There are a 2 ways to treat this, first you can go for a sports massage which will cost you average $90 to $150 an hour to get a deep tissue massage to release the trigger spot or you can LEARN how to perform a self myofascial release by attending the workshop conducted at Iron Fitness Singapore.

Some information about the Coach.

Rehab and Trigger Point Trainer

His knowledge and experience goes beyond physical training as he is a certified rehab trainer, allowing you to put your mind at ease as you’re always in good hands. The key to achieving fitness success fast lies in a coach who can take you there and is prepared for any situation.

Training is tough and while the results can be rewarding, it is also common that professional athletes suffer from injuries. Having a coach who understands your limits and able to execute recovery procedures is a definite must. And with his strong experience in trigger points, you can train and go all out without fear of injuries.

List of Certifications

CrossFit Level 1 Trainer
CrossFit Level 2 Coaches Prep Course
CrossFit Judges Course
Australian Strength and Conditioning Coach
Mix Martial Art Strength and Conditioning Coach
Singapore Sports Council NCAP Coach
Singapore Sports Council NCAP Olympic Lift Coach
Rehab Trainer Course accredited by Australian Physiotherapy Association, ACE & Fitness Australian
Master Rehab Trainer Course accredited by Australian Physiotherapy Association, ACE & Fitness Australian
Trigger Point Performance Ultimate 6 Trainer
Human Principles Introductory Sports Taping
Human Principles Advanced Sports Taping
Krav Maga Military / Law Enforcement Intensive Training Level 1
SAA IAAF CECS Level 1 Youth Coach Course
IAAF CECS Level 1 Youth Coach Course
Singapore Sports Council Basic Exercise Course
Singapore Sports Council Fitness Instructor Course
Singapore Sports Council Certified Personal Trainer Course
Singapore Sports Council Strength and Conditioning Course (Basic Level)
Singapore Sports Council Basic Sports Massage Course
Sport Nutrition ACE Approved Course
Singapore National Climbing Standards Sport Climbing Certification Level 1 s/no 128353
Singapore National Climbing Standards Sport Climbing Certification Level 2 s/no 204533
ViPR Trainer Course
ACE Fitness Kettlebell Training Course
Fitness Anywhere – Certified TRX Suspension Trainer

All information gotten from http://ironfitnesssingapore.com.sg/coach-kelvin/ do visit them for more information.

Up Coming Workshop!

Date : 31 May 2014 (Saturday)

Time : 830am to 1030am (2hours)

Location : 783 North Bridge Road, Singapore 198751

Attire : gym attire (singlet and shorts is fine)

What you will learn :

During the workshop you will learn and apply the proper technique to release trigger point (hands on, its gonna be painful). Learn about how some common injuries occur and how to treat it (shin splints, tennis elbow, etc). Learn what causes you to feel pain. Best if you have any pain or problem in mobility, write it down! Coach will have a answer for you on the day of the workshop!

What you will receive :

1. Iron Fitness Singapore Tshirt *1

2. Iron Fitness Singapore Trial * 1

3. Guide to trigger point (workshop notes)

4. Trigger ball

5. Full 2 hours session to understand how to release trigger point correctly.

Workshop Registration

The workshop will cost $120 but for heechai.com reader you will only need to pay $100 for the workshop! Do email me at heechaiong@gmail.com if you are interested. Limited slot only (6pax per class)

Send in your application now to heechaiong@gmail.com!

How to get rid of bloated tummy

4 May, 2014

by heechai with No Comment Article Workout Tips

A lot of people faced the problem of a bloated tummy. These are some of the things i do to reduce my bloated tummy.

1. Drink lots of water! Every day i drink at least 4 litres of water to prevent water retention! Water retention occurs when your body doesn’t have enough water and your body starts panicking therefore it holds water.

2. Reduce your salt intake, increase in salt intake causes your body to store more water!

3. Reduce your grains intake! Some people might not be able to digest grains that well and therefore it causes a lot of stomach upset and bloating.

4. Reduce your milk(yes it includes protein shake) intake! Everyone is lactose intolerant to a certain extend, or during your early stages of life you might not have lactose intolerant but there is a chance you will get it in the later stages.

* you can consider taking whey isolate is regular protein causes you to bloat!

5. Reduce Processed food normally contains high amount of artificial flavoring and coloring together with MSG.

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!

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.

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

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.

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

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

Burn more fats and stay leaner!

1 September, 2013

by heechai with One Comment Article Workout Tips

Heard of this – its not what you eat but the time you eat?

It’s all about how to let your body use more fats as energy to burn out those stubborn fats in your body! Now i am going to unveil to you how it is done!

So here is a simple story by me on how to burn more fats.

For example, you are going out shopping today, the item you are buying is $50 and your wallet only got $25, so naturally you will go to the bank and withdraw another $25 to purchase that item right? So if you are eating food before your workout, even worst high carbohydrate food! Your Wallet will be full! Minimum withdrawal from the bank (stored energy (fats)). Which is not what we want to achieve.

Your body will start leaning out on the arms and followed by your legs then your body, how gauge if the diet is workout is by the vascularity of my arms. This is something i read from the book, your body fats is stored in a way that you must be able to escape from danger if needed. So if thinking logically, the best place to store your fats will be the center. So arms, legs then tummy.

quad, legs, heechai, veins — quads with veins

veins, forearms, heechai, — veins of my forearms

To Optimize fat burn, here is my routine.

5am – consume 5gram BCAA 2.5 gram glutamine

515am – workout

615am – consume 5 gram BCAA 2.5g glutamine

10am – first meal
I always like to give my body a few hours buffer after workout to optimize fat lost, after workout your body is looking for energy to burn. But there is also a lot of other saying that immediately post workout you must consume protein and other stuff as it is the anabolic window. You just got to try everything and see what produce the best result for you.
Always keep an open mind and make some gains!

I normally get my information by reading books like Primal Blue print, website like leangains and Optimum Nutrition Sponsored Melissa Sarah Wee.

Are you a Skinny Fat?

11 August, 2013

by heechai with 6 Comments Article Workout Tips

http://www.acalltoaction.net/eat-to-gain-muscle-part-2-bulking-for-the-skinny-fat/

Although Singapore is not one of the country with the highest amount of obesity from the chart I have gotten.

http://www.infoplease.com/world/statistics/obesity.html

but if you looked around you. You will be able to find a lot of skinny fats around. Like the picture above (skinny arms and legs with a big tummy and some may have man boobs.)

Why is this happening? What causes us to stall so much fat at our tummy area?

Due to our lifestyle right now, we hardly used up all the energy in our body and at the same time we load in a lot of energy. Fats are stored energy, but how come we are not using them?

Our body actually forgets how to tap fats as energy because of our new eating habit. High Carbohydrates diet. Your rice (yes brown rice included), bread, noodle, pasta, fries, cereals and sugary drink (processed fruit juice is also included)

I thought Pasta, Bread, Brown rice , cereal with milk and Packed fruit juice is healthy!

Carbohydrates if not use by the body will be stored as fats so you will be able to use the energy later. What happens now in our lifestyle is that we are having too much carbohydrate. A typical breakfast will be bread, lunch will normally have rice and dinner we may take in pizza or pasta. Even if we workout that day, the body will choose to use up the carbohydrate (glucose) in our body first (example : will you use the money in your wallet first or the money in your bank)

So how can we use fats as energy?

1. Do fasted (no food) workout in the morning!

a. When you just woke up and your blood glucose in the body has been depleted! In this way your body will try to use more fats as energy as there are no more glucose left!

2. Consume low carbohydrates meals! Best if you only consume your carbohydrates meal after an intense workout!

So what kind of carbohydrates should we choose? Why are grains not good?

Let me introduce you to our Glycemic Index scale. It is use to track the blood glucose level in the body after consuming carbohydrate.

**A surge in blood glucose in the body will cause the insulin (insulin is like a police, glucose is like thief. Insulin job is to put the glucose to Jail) will be call upon to store them as fats.

http://www.glycemicindex.com/index.php

The higher the GI number (row 1) the more blood glucose there is.

Don’t agree or like what i just said? Prove me wrong!

Take measurement of your
1. Weight
2. Body fat percentage (can be taken at the gym)
3. *Best if you can have measurement of your arms, chest, waist, hips and thigh.
Do fasted workout in the morning. 3 times a week (Monday, Wednesday and Friday) – Any kind of workout for 45min every morning!
Change your eating habit. (Example below)
1. Breakfast – (4-5 eggs (with 2 yolks)) plus apple
2. Lunch – Chicken Chop (sides Veggie)
3. Dinner – Grilled Fish (sides veggie and potato)
Follow for 30 days!
Drop me an email so I can keep you motivated, answer your question and complete the 30 days together! heechaiong@gmail.com – subject : 30 day challenge!

Some other Important Facts

** High carbohydrates (e.g. ice cream) spike blood glucose which in turn raises your “Serotonin” happy feeling for a while and the body sends out a large amount of insulin as the sudden rush of sugar causes the body to go into emergency. Then you will have a dip in blood sugar and your body feels that it is out of energy, you feel tired and restless because your blood glucose level is low and natural reaction when you feel that you are out of energy you will go for second round of food!

**How diabetes happens?

If beta cells don’t produce enough insulin, or the body doesn’t respond to the insulin that is present, glucose builds up in the blood instead of being absorbed by cells in the body, leading to prediabetes or diabetes. http://diabetes.niddk.nih.gov/dm/pubs/causes/

**So if you spike your insulin everyday slowly it will get less sensitive and need to produce more insulin to bring down the glucose in your blood stream. Eventually the system breaks down and you are unable to clear the glucose and you get your diabetes.

RockTape Workshop at TMP Novena.

6 August, 2013

by heechai with One Comment Article Workout Tips

I want to start the post by asking you to watch this video on how a normal tape can affect the movement of a cat. Animal cant lie if something affects them. – shared by www.rocktape.com.sg

What is Rocktape?

Rocktape is a natural-hybrid product and consists of 97% cotton, 3% nylon and uses no drugs. The adhesive is a hypo-allergenic acrylic based adhesive and contains no latex. When we manufacture Rocktape, we introduce a bias into the weave of the fabric so it stretches in one direction and not the other.

www.rocktape.com.sg

How it works? How can it help?

Rocktapes creates what we call a bio-mechanical lifting mechanism which lifts the skin away from the soft tissue. This allows blood to move into an injured area which accelerates healing and recovery. Rocktape is also great for correcting tracking issues in knees, shoulders or elbows. It can also be used to correct posture problems including those associated with pregnancy.

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, kinesiology

www.rocktape.com.sg

Why RockTape?

Rocktape gives a 180% elongation ( which means a 10 cm tape can be stretch to 18cm)

Tighter weave compared to other tapes

Longer lasting adhesive (personally I tried it on for 2 days and it still sticks nicely)

Method of taping which I learn from the course! (sharing for free!)

1. Muscle Injury/ Strain

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg

hands on!

taping!


taping the quads

every one paying attention!


my quads

a. First we must understand that if the muscle injury/strains/tear is too much rocktape will not work.

b. Applying the tape will helps to facilitate painfree movement, reduce swelling/bruising and help to sense body position if we are in a bad body posture.

c. 3 steps to tape!

i. Stretch the body part

ii. Stabilization tape (stretch tape 50%)

iii. Decompression tape (stretch tape 80%)

2. Swelling Reduction Taping

for more blood flow!

a. Good for Grade 3 muscle tear *application of rocktape on after 48 hours of RICE therapy (rest, ice, compression, elevate)

3. Body sense and Postural Control Taping


being tape by the doctor

a. Helps to place the body back into the right posture. The tape basically act as a reminder when you over stretch your muscle and you have to use your own muscle strength to pull back to the right position.

4. Power Taping

Power taping

a. Helps with varies kind of sports to improve the power output, didn’t get to touch on this topic much this time round as they have a separate course for that! Would love to join that! www.rocktape.com.sg

Photo during the event!

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, book, tape

free book and tape

Of course there are more usage for Rocktape like how to help with “shin splints” and “plantar fasciitis” attend their course to learn more!

For those who are interested to join the course you can always go to www.rocktape.com.sg or contact Arvin at 91903505.
For $250 you will get a Book, 1* rocktape 5cm * 5meter and you will be getting a certificate from rcoktape sg as well! Most importantly is the sports knowledge that you get! It is totally worth it i would highly recommend you to try!

Thanks Dr Darek Lam

heechai, fitness, blogger, blog, singapore, rocktape, rocktape sg, rocktape, dr darek lam

Thanks Rocktape Sg

ROCKTAPE SG

Thanks for reading!

Read my other post on True Fitness Ang Mo Kio Opening!

greg plitt, arnold, power lifting, comparison.

What kind of training should you do?

19 July, 2013

by heechai with No Comment Article Workout Tips

So many different kind of training is available now that I am also confuse what kind of training is right for me. We have yoga, CrossFit, Power lifting, bodybuilding style, Running, Calisthenics, high intensity interval training (hiit)
and some suggest just swinging the kettle bell at home for a workout.

The main thing that I want to touch on is what do you want to achieve out of the workout. Have a open mind to it. For example if you want to build muscle on your upper body, you can’t be only doing only running everyday and none of your upper body muscle is work then no muscle will grow

Different kind of training engage your different muscle group, most of the people actually have a mixture of high weight and low rep for strength mixed together with high rep and moderate weight for your endurance muscle.

For myself I like to mix around different kind of workout to shock my body. To make sure that all kinds of muscle fiber is hit. Keeping an open mind is certainly very important, reading on the Web and saying oh this bodybuilder did this kind of training and he is like this, so his workout surely will be able to get me to his size. But remember we only see that one hour of his workout, thru out the day you don’t know what else he is doing! He may have other secret training that he don’t wish to reveal.

likewise during cutting phase, you can see a lot of people doing depleting workout, super high reps but did you see what they did before the training?

To me there is no right or wrong training, every kind of training has its own strength. If you see results, just keep on doing. Just my take.

I Recently have been doing a 4 sets routine.

first set light weight for 20 reps

2nd set 15 reps

3rd set 10 reps

and end off with super heavy 5 reps

if you are unable to complete the reps, pause for 5 to 10 sec and continue.

i ensure that all my muscle group is hit. Give it a try.

Rob Riches on Steroid?

11 July, 2013

by heechai with No Comment Article Workout Tips

Rob Riches Fail a drug test.

http://www.robrichesfitness.com/did-rob-riches-fail-a-drug-test/

Rob riches on food.

Rob Riches state that he is natural and given us a goal, a dream for us to chase. What if the report is true? Our dream of that ripped physique, working to hard thinking that one day if we really work hard it will be achievable becomes impossible.
Will we start binging and give up on fitness?
But to me what really matter is not if they are on roids or on other stuff, hard work is needed still to achieve that physique. It’s a state of mind that we achieve from fitness that really matters. That moment when you finish the workout everyday, your mind becomes stronger. The positive attitude to believe that you can and you will. Every day waking up and look into the mirror telling yourself you earn that every piece of muscle.
Aesthetic mind builds, aesthetic body.