Resources

Albert Einstein defined insanity as “doing the same thing over and over again, but expecting different results” A lot of people seem to dabble in “insane” decision-making on a regular … Continue reading ANTI-STRESS DIET HACKS

Fun fact: The problem for most struggling dieters isn’t WHAT they eat, but HOW MUCH? Let’s break this down. The two most important pieces of any successful nutrition plan are: … Continue reading TIPS FOR PORTION CONTROL

I have a message for y’all. During this period of MCO, I can see morale breaking down among some of you out there. Don’t let yourselves fall into depressive binge … Continue reading DEPRESSION DURING MCO AND POST MCO

One of my most significant experiences as a coach and why mindset is more important than motivation. Let me tell you a story. A story of a young man who … Continue reading MINDSET MORE THAN MOTIVATION

Deloads. How do you know you need one? I covered this in a post quite long ago but it’s fine to recap. Physical: Decrease in performance, eg. Grip strength, explosive … Continue reading DELOAD PRINCIPLES

Short answer, the body fat of the person will be the main determinant of whether fasted cardio is important or not. There are 3 primary steps in fat loss. Mobilization, … Continue reading IS FASTED CARDIO THE BEST WAY TO BURN FAT?

A protein is a naturally occurring, extremely complex substance that consists of amino acid residues joined by peptide bonds. Proteins are present in all living organisms and include many essential … Continue reading IS PROTEIN IMPORTANT?

A calorie is a unit of energy defined as the amount of heat needed to raise a quantity of water by one degree of temperature. Calories = energy. Now that … Continue reading WHAT IS A CALORIE?

Rigid dieters are individuals who have a predisposition to constantly control their overall food intake. This is a recipe for disaster when it comes to long-term weight loss and most … Continue reading RIGID DIETERS vs FLEXIBLE DIETERS

There are actually two different issues that you’re bringing up here which are general fatigue and soreness. First, the easier of the two is soreness. Simply, this doesn’t matter. Soreness … Continue reading Should You Train When You Are Still Sore?

With early morning training (and here I’m talking here about resistance training specifically) there are a few issues that need to be taken into account. One of them is food … Continue reading MOVING TO EARLY MORNING TRAINING

Just because you are in a calorie deficit does NOT mean that you will get the same results eating burgers and the occasional protein shake as you will when you … Continue reading AS LONG AS I AM IN A CALORIE DEFICIT, CAN I EAT DESSERT FREELY AND SEE OPTIMUM RESULTS?

All weight-loss diets work via the same principle. They put you in a negative energy balance. Which means a calorie deficit. Although all fad diets “can” work, they have a … Continue reading WHY THERE IS NO BEST DIET FOR FAT LOSS

The simple answer it relates, to put it layman terms as you are putting on more muscle you are able to increase your overall strength endurance, and performance. Strength training … Continue reading DIFFERENCES BETWEEN STRENGTH TRAINING AND MUSCLE GROWTH

Binge eating for Malaysians is a very common practice in their weekly routine. Therefore, Malaysians have the highest obesity rate in all of Asia. However, with every problem, there is … Continue reading METHODS OF OVERCOMING BINGE EATING DISORDER

The term of it is just progressive overloading in training a particular muscle to grow in strength and size it. Each muscle in a human body has its own particular … Continue reading DEFINITION OF HYPERTROPHY TRAINING

Firstly, one must identify what goal are looking for? Body Building, Fitness Model, Strong Man. Powerlifter, Calisthenics, Cross Fit, or just General Health improvement? The most important step is to … Continue reading IDEOLOGIES TO ACHIEVE FITNESS GOALS

In the general public eye is more like a vanity gesture, however, it brings more benefit to understand the muscle functionality and large improvements. For instance, a common term use … Continue reading BENEFITS OF BODY BUILDING POSING

Losing weight is nice and all, but there’s an important piece of the puzzle that often gets forgotten. What happens AFTER you lose weight? Here’s the thing. However much weight … Continue reading Hoping for overnight results? START HERE.

One of the most overlook accessories for weight lifting is the type of shoes that are worn by athletes. Running shoes are commonly used by the general public as its … Continue reading TYPES OF SHOES FOR WEIGHT LIFTING IMPROVEMENTS

The idea of being satiated by hunger is commonly misunderstood, as for the Asian community being hungry is a sign of poor financial status, therefore eating the right amount base … Continue reading IDEOLOGY OF HUNGER SATIATION

There are 3 popular splits in the gym that are commonly used when athletes are looking at training hypertrophy. Hypertrophy is already commonly known as the best way to gain muscle … Continue reading BENEFITS OF HYPERTROPHY SPLITS (UPPER LOWER SPLIT, PPL, FULL BODY)

Tempo refers to how quickly you lift the weight for each repetition of an exercise. Tempo lifts are typically given in a four-numbered sequence. Each exercise will have its own … Continue reading WHAT IS A TRAINING TEMPO?

By including tempo movements in your exercise routine, you’ll be able to: ✓ fix your positional ✓ technique weaknesses Tempo training really breaks down the mechanics of the movement and … Continue reading WHAT IS THE BENEFIT OF TEMPO TRAINING?

For ages, we were told never to squat with our knees going forward past our toes. It was largely considered a major mistake that put your knees in a dangerous … Continue reading WHY SQUATTING WITH YOUR KNEES PAST YOUR TOES IS SAFE?

Most “bad knees” don’t occur the same way a bad batch of cookies does. Knee pain is accumulated from years and years of wear, tear, and bad training (or lack … Continue reading TRAINING KNEES OVER TOES IS SAFE

Here are 4 reasons why keeping the fat in your diet may help with weight loss: 1. Fat keeps you full Fullness is actually a real feeling that’s created during … Continue reading IMPORTANCE OF TAKING GOOD FATS

Not all fats are created equal, and some fats are better than others. Plant-based fats should make up the bulk of your intake, as they contain the healthiest types of … Continue reading HOW TO CHOOSE THE BEST FATS

According to the American College of Sports Medicine, DOMS symptoms typically occur up at least 12 to 24 hours after a workout. The pain tends to peak about one to … Continue reading D O M S (DELAYED ONSET MUSCLE SORENESS)

  “Training sore is fine unless it puts you at an increased risk of injury.“       If you’re having a difficult time getting into position or completing a … Continue reading CAN I STILL WORKOUT IF I AM SORE?

It’s a common belief among exercisers that muscle soreness are correlated to quality of workout which is NOT TRUE! Muscle soreness is believed that tiny microscopic tears in the muscle … Continue reading IS MY WORKOUT EFFECTIVE IF I AM NOT SORE AFTER WORKING OUT?

You can exercise and reduce your body fat, but you can’t choose where you lose fat. Spot reduction doesn’t work, either for the abs or for any other body part. … Continue reading DO YOU REALLY NEED TO TRAIN YOUR ABS EVERY DAY FOR ABS?

Yes and No. Why? It is very much depends on context. Simple, if you never had a background to count calories, understand calories amount of each food group and the … Continue reading CAN I STILL LOSE WEIGHT WITHOUT COUNTING CALORIES?

    What does science say?       The myth that kids will stop growing if they lift weights too young is not supported by any scientific evidence or … Continue reading DOES LIFTING WEIGHTS STUNT GROWTH?

Protein powders, creatine, BCAA’S. Sound familiar? So many questions about whether these are “essential” for muscle growth. I will say this, many lifters (especially new lifters) are convinced that one … Continue reading BODYBUILDING SUPPLEMENTS, DO YOU REALLY NEED THEM?

Arguably the biggest misconception about the Atkins Diet (which is a very low carb ketogenic diet) is that you can consume unlimited calories and still lose weight/body fat. This implies … Continue reading COMMON MISCONCEPTIONS ON THE KETOGENIC/ATKINS

First off, it’s important to realize that most of your fat loss success is going to come from your diet and/or cardio. Weight training, at best, tends to contribute minimally … Continue reading HOW SHOULD I GO ABOUT WEIGHT TRAINING IF MY GOAL IS FAT LOSS?

Depending on what type of training you’re doing, you may also find that during and post-workout nutrition is also beneficial. The length of the workout, type of workout, etc. all … Continue reading PRE AND POST WORKOUT NUTRITION

The primary issue here is this: the body appears to be sensing what researchers are calling energy availability, basic energy in (from food) versus energy out (via energy expenditure). If … Continue reading CARDIO AND HOW MUCH FOR FAT LOSS

There are mentions of increased muscle cramping in athletes with creatine use but this has never shown up in the studies. It’s possible that creatine may increase water requirements (since … Continue reading CREATINE, SAFETY & DOSAGES

Fats are one of the macronutrients that we consume on a daily basis, it has 9 calories per gram of fat. Most of us are aware that a diet with … Continue reading FATS AND HORMONES

During your period, it’s normal to gain 1kg to 2kgs that goes away after a few days of bleeding. It’s a physical symptom of premenstrual syndrome (PMS). PMS includes a … Continue reading WEIGHT FLUCTUATIONS DURING PMS

In this current social media era, most of us have a fitness idol that we look up to, and almost all of these idols tend to look shredded all year … Continue reading BEING SHREDDED YEAR ROUND, IS IT HEALTHY?

The function of a whey protein shake is to allow you to have a quick high-protein drink after a workout session. But is it really necessary? In today’s short article, … Continue reading WHEY PROTEIN – DO YOU ACTUALLY NEED IT?

To answer this question, I have to first explain briefly to you about calories. Calories in the foods we eat provide energy in the form of heat so that our … Continue reading SHOULD YOU EAT FEWER CALORIES ON REST DAY?

One simple way to avoid yourself from having snacks during midnight is to THROW ALL YOUR SNACKS AND DO NOT HAVE THEM AT HOME! That is the easy way, but … Continue reading HOW DO I CONTROL MYSELF FROM MIDNIGHT SNACKS?

Weight Lifting is like in any other sports, whereby you burn calories while training and also helps with your overall physical health. What makes weight lifting far more beneficial to … Continue reading BENEFITS OF WEIGHT LIFTING

MYTH vs REALITY Throughout the years, the general public had a misconception whereby if a woman does weight lifting, they will grow their muscles and turned into She-Hulk (A super … Continue reading WEIGHT TRAINING FOR WOMEN

Ever had a big meal before bed? And thinking that the weight gain on the next day is fat gain? In today’s article, I’ll be explaining to you why this … Continue reading WATER FLUCTUATIONS & HYDRATION

What IF I CAN’T TRACK WHEN I EAT OUTSIDE? When it comes to mind about weight loss, many of us will be thinking of exercising and counting calories on the … Continue reading DO I NEED TO TRACK MY FOOD FOREVER?

The main function of protein is to supply amino acids for the growth & maintenance of cells, and by eating a high protein-based diet, you will be able to burn … Continue reading WHY IS PROTEIN IMPORTANT IF THE ANSWER IS ALWAYS CALORIES DEFICIT FOR FAT LOSS?

When it comes to losing weight, the key point is to be in a calorie deficit. Desserts like cakes and ice cream tend to have a very dense calorie in … Continue reading DO I NEED TO GIVE UP DESSERT TO LOSE WEIGHT?

Throughout the years, it has been thought to the general weight lifters that to gain more muscle one must bulk up in order to put on a massive size and … Continue reading WHY BULKING TO GAIN EXTRA WEIGHT IS A WASTE OF TIME AND MONEY?