heechai fitness Archives -

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

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.