Core refers to the muscles around our trunk and pelvis i.e. the abs, chest, back and down to the pelvic floor. Our functional movements are highly dependent on this part of the body. Lack of strength in these areas, affects our stability. Core stability is very important to protect our spine and surrounding musculature from injury.
You must have noticed that fitness trainers at the gym, always reminds us to engage the core when doing exercises. Core exercises train the muscles in our pelvis, lower back, hips and abdomen to work in harmony which in turn gives us a better balance and stability.
Core muscles are important as they serve as a base for strength, power, endurance and coordination. Attaining core strength means acquiring proper posture and saving the back from injuries while doing rapid movements or while lifting weights.
In order to evaluate our core strength, we must check our static core strength, dynamic core strength and posterior core strength. Exercises like plank, side plank helps to understand the static core strength while the knees to chest and toes to bar, hanging leg raises analyses the dynamic core strength. The dead lifts are for the posterior core stability.
There are numerous exercises for attainting the core strength like –
Hanging Leg Raises
However, it is very important to correct our postures while training ourselves with the above mentioned core exercises. There are many professional personal trainers in Singapore who can train the correct form and guide us to attain the stronger self. So without any more delay, let’s focus on building core stability first and then, proceed to build our core strength!
Running is one of the most effective cardio exercises but not always enjoyed by everyone. An alternative to this is a Body Combat workout routine that includes aerobics, muscle strengthening, flexibility, core strengthening, fat loss, stretching and balancing.
This Body Combat is an action packed workout that guarantees to make us sweat and pumps our heart to a rapid rate.
Body combat which is a combination of Kickboxing, Karate, Muay Thai, Tai Chi, Tae Kwon Do etc has no. of benefits :-
Improves the cardiovascular fitness – This repetitive high intensity workout routine is a massive calorie burner and thus aids to improve the cardiovascular functions of our body.
Helps in weight loss – Body combat being a combination of all the above mentioned forms, helps to burn on an average of 600-750 calories for an hour workout. This intense form of workout serves as a weight loss program and thus helps to lose fat.
Helps to tone the muscles – Body combat is a full body workout that trains both the upper and the lower body to transform it in a defined shape and thus helps to tone the muscles.
Body combat is a big time stress reliever – These power-packed classes carry a strong positive energy which acts as a therapeutic treatment for people in immense stress and pressure. This in turn acts as a stress reliever.
Helps to improve bone density – Body combat exercises allows to use low weight and advocates high repetition resistance training which in turn increases our bone density.
Helps to boost self confidence – Engaging in body combat exercises is a great way to release negative energy. We feel very positive after a body combat exercise or a group class which in turn helps to stimulate our confidence in ourselves.
So there is no excuse to stay away from this amazing workout! Get in touch with personal trainers in Singapore who will guide and train you with body combat exercises that will help you to achieve the self you always wanted!
In the first place, it is very important to understand that, we need to train for life and not for events. Functional fitness is all about training ourselves to build a stronger body for our everyday activities. This fitness cum weight loss program is a bridge between personal training and physical therapy.
How we benefit from Functional exercises :-
Strengthen muscles – The target of functional exercises is to strengthen various muscle groups of our body. When our muscles are strong, it improves the overall physical stability and thus helps us to perform daily activities with minimum risks and greater ease.
Brings in balance and coordination – Functional exercises include various exercises like single leg balance exercises, lunges, step-ups etc all of which trains our body to balance and coordinate and thereby create a synergy within our body.
Good posture – We all fall prey to bad postures through our day to day activities. People with desk bound jobs often suffer with spinal issues. Functional fitness exercises are a solution to such bad posture problems.
Improves muscle memory – Functional fitness involves repetition of same exercises in few sets which boosts our muscle memory as they exercise our brain too.
Core strength and stability – Functional fitness exercises like crunches helps to strengthen our core and in turn betters our spine too.
Power – Functional exercises focus on both upper and lower body. Multiple reps of exercises like push-ups, squats, bur pees helps to develop total body strength and power. This further helps us to move quickly in real life activities.
Reduces joint pains – Functional fitness helps the body to get back to basics i.e back to the form it is designed to move and perform. These exercises are very beneficial for chronic joint pains in back, neck or knee.
So, the idea is to stay fit year-round. Personal trainers teach these functional exercises which helps to train the muscles and prepare them to perform daily tasks proficiently. So get in touch with the right weight loss trainer or bodybuilding trainer and get more functionally fit!
We are all aware, that, ‘exercise’ is the key to that ‘sculptured body’ we dream of; but , ‘HOW’ to exercise is the ‘anthem’ of succeeding it. The answer to this how is an ‘Educated, Certified and Experienced Personal Trainer’ – the faster we understand this the better for ourselves.
Today, at every step of our lives there is competition which snatches our time to focus on ourselves. We rush ourselves to the gym and with our head full of day’s ordeals we mostly end up working out ineffectively. This further adds on to our stress when we see that, in spite of working out after a busy day the scales doesn’t come up with positive results. This is exactly why we need somebody else, dedicated, to think on our behalf for our fitness and well being and that somebody is the certified personal trainer.
WHAT CAN WE GET FROM OUR PERSONAL TRAINERS –
Focused Individualized workout routine – The work of a fitness trainer is to understand not only what is our goal but also our physical capacities and constraints. It is only after a thorough understanding that he creates an effective personalized fitness routine which takes us closer to our goal and also takes care of our safety.
Helps to set realistic goals – Most of the times when we decide to shed off those extra kilos or build muscles, we get over excited and put ourselves into goals that are barely reachable in such a short duration. Personal trainer who knows the limits and bounds helps to focus on smaller targets and thereby set a goal which can be attained safely. He is the one to remind us that fitness is not a one day show; it is rather a lifetime attire that we need to showcase.
Efficiency is their target –As an individual, we may workout for hours but get disheartened with results. This is solely because we might have wasted our time by doing inefficient workouts. Appointing a certified and experienced personal trainer means we get that perfect weight loss program that would yield optimum results in minimum time.
Correct techniques and safety –Injuries are very common especially when we hit the gym and workout following a video but end up doing wrong postures. A personal fitness trainer is always a good investment as he watches our form and accordingly trains us. He helps us with the small detailing and technicalities and accordingly push up or slow down our workout, saving us the injuries.
Motivation – One of the major reasons why we fail to reach our fitness goal is that, we soon get exhausted with the boring workouts and tend to lose interest in it. This is where the role of a personal trainer comes in. He helps to motivate by providing, a structured workout program best for our body type.
Nutrition and dietary suggestion – True that personal trainers are not dietitians, however, overtime with experience they do develop the understanding of personal nutritional needs according to the body types which has direct effect on losing weight and building muscles. Implementing their advises definitely helps us to achieve our fitness goals faster.
Workout at home – Many of us are a private person or in lack of time to hit the gym. Today, personal trainers are even flexible to bring out the best in us at our convenient place and time. We can hire a personal trainer, choose from their various lucrative packages after a consultation and exercise with them at our home!
Fun classes-Personal trainers makes the otherwise boring routines fun-filled and interesting by incorporating self challenges for the client and thereby giving the workout sessions a whole new dimension.
So let your dream of attaining a sculptured body be a task for your personal trainer and you enjoy the results in no time!!
Small group workouts have always existed, but it is only in the recent years that it has become strikingly popular. These fun wrapped exercise classes operated by certified personal trainers are a great way to benefit our body mind and soul.
WHY IS IT BENEFICIAL
Many a times, it gets difficult to motivate ourselves to hit the gym. Group training helps in such situations by giving us that extra push or encouragement to work out with friends or acquaintances.
Group training has a more structured modus operandi and thus makes us more accountable to ourselves.
Since an individual works out in a group, a healthy competition develops, which in turn motivates and helps to reach one’s fitness goals at a faster rate.
Working out in groups are fun and hence one enjoys the workout more.
We all have those bad and tiring days, when, even the most motivated fitness freak feels to skip the day’s workout. There are days when we feel laid back too when our workout partner excuses himself for the day. However, our pet is our workout partner that will never skip out on us.
YOUR PET – YOUR MOTIVATOR
Yes, Petsercising is a recent trend in the field of fitness. A survey of dog owners conducted at the University of Western Australia and published in Health Promotion Journal of Australia in August 2008, revealed, that dogs are a great motivators for walking. The more we run with our dog, the more he will expect it to be his daily activity and hence pull us out of our comfy couch to get his daily exercise which in turn makes us exercise!
Your pet – your motivator-your strength
WORKOUT WITH YOUR PET – OUTDOOR OR INDOOR
Not only outdoors, but we can choose to exercise with our pet indoors as well. There are so many types of workouts in which our pet can partner with us! However, please check with a fitness trainer or coach before you start to exercise as each of our body types and capacity is different and it could be dangerous if you start off being a novice about what is good for you.
So let not excuses hold you back any further. Get up and move!! Take out your pet. Let him be your motivator.
P.S. – Please do not indulge into having a pet just for the sole purpose of exercising if you really can’t look after it.
LOW INTENSITY INTERVAL TRAINING (LIIT) VS HIGH INTENSITY INTERVAL TRAINING (HIIT)
We all are aware of the Rabbit vs Turtle race. This is a learning lesson in our day to day practical life. When it comes to exercise or fitness training, we might start off with full stamina and confidence but get tired or injured very soon and end up taking long breaks from our workout routine to recover. What happens in the process is we fall prey to bad internal damages. Today, it is much wiser to follow the ‘Turtle way’ and go slow but steady in order to win the race of a ‘fit life’.
LIIT OR HIIT
There has been a significant shift from HIIT to LIIT off late realizing the benefits of the later. HIITis definitely effective, but it comes along with the slogan-“No pain no gain”. For many of us specially, people with some prior injuries or elderly, HIIT thus become a big challenge. Studies show today, many people prefer to choose LIIT over HIIT.
LIIT – THE BENEFITS
It is the best form of workout for beginners or people recovering from any injury.
These workouts are programmed with low intensity thus are easier on our joints.
It can be easily opted by elderly people who cannot go for high intensity workouts.
Since it leaves us with almost no injuries, we can be more consistent with our workout routine.
LIIT helps to build up stamina before you opt for higher intensity exercises.
It is very helpful for people having issues like anaemia, thyroid etc.
It has a steady positive result and thus brings us close to that fit self we dream of.
HELP US TO HELP YOU
However, every body type is different from one another and so is our demands and capacity. Whether you choose HIIT or LIIT the main idea is to work towards leading a healthy and fit life. So don’t let your today ruin your tomorrow. Get up, find yourself a fitness coach or a workout partner or a fitness trainer and achieve an overall health and fitness all year round!
Understanding your BMR (Basal Metabolic Rate) could be the key to your journey for a fitter body.
What is BMR?
BMR is the amount of calorie your body burns in a day with doing nothing. Do not confuse BMR with BMI (Body Mass Index), they are completely different. Our body is like a machine and in order to operate, it needs energy in the form calories to operate, which is the fuel to our body. Our body not only burns calories while doing cardio or strength training, but also while we are just sitting or even even sleeping. Our brain also burn a significant amount of calories for it to function. So, calorie is burnt by just being idle, the total amount of calorie burnt in a day in such state is called BMR.
What is your BMR?
BMR varies from person to person. You can use the tool on https://manytools.org/handy/bmr-calculator/ to get your approximate BMR. To be more accurate, you could try BMR measuring scales available in the market, but they could be expensive and may cost somewhere between $50 to $200, depending on how much accurate they can be. The other way is walk-in to a fitness center and check if they can calculate it for you, usually every modern fitness center has the machine.
Why knowing your BMR is important?
You are bound to lose weight when your amount of calorie intake in a day is less than the calories burnt by your body in a day. A positive calorie deficit will cut down your weight and a negative calorie deficit will result in weight gain.
The math is -> Calorie Deficit = BMR – Calorie intake in a day
So the higher your BMR is, the more you can eat and still not gain weight.
Can you increase your BMR?
Yes, you can. It is proven that, the amount of muscle mass in your body is directly proportional to your BMR. So the target should be to increase your muscle mass. Adapting to strength training and adding sufficient protein to your diet can help increase or maintain muscle mass.
If you need a personal trainer to guide you with workout and diet plan, you can request one here.
Will starving put you on a Calorie Deficit?
Yes, not eating enough food can put you on a calorie deficit mode and you will lose weight, but in the long run your body gets used to it and brings down your BMR which may have adverse effect. So I do not recommend starving. What is advised is to top-up you calorie burnt by being active. You could add cardio or strength training to your daily habits based on your comfort level, while adding both is the best. This will also keep you on a calorie deficit mode without hampering your BMR or may increase your BMR as well.
Should I be selective about what I eat?
100 grams of chocolate has around 546 calories while 100 grams of carrots is only 41 calories. So you can fill your stomach with low calorie food without starving, you just need to pick the right food. We would not recommend a very strict diet unless you want to compete, as sticking to a strict diet gets difficult in the long run and off course you want to use your taste buds gifted by god. Try to stay away from anything that is sweet, especially chocolates, ice-creams and soda as much as possible. Choose whole fruits over fruit juice. You could cheat on your meals once a while with your favorite food. Our Fitness Trainer can help with a proper diet plan that suits your life style.
We hope you liked reading this article and have a better knowledge on BMR. Please leave your comments and feedback. Follow us on Facebook.
If you are reading this, you most probably want to lose that extra layer of fat. Congrats! you are at the right place! If you do not suffer from a thyroid glands dysfunction but still have an issue with increasing waistline, all you need is to change your lifestyle. If you are honest to yourself, you probably have one or more of the following habits:
Your last meal of the day is after 8 pm and it’s mostly rice, bread, noodles or pasta.
You sleep late and wake up late in the morning.
You find yourself munching on potato chips, fries or other fast foods.
You just love carbs! Bread, rice, noodles, pasta etc.
You do not drink eight glasses of water a day.
You drink canned beverages or fruit juices.
You skip meals.
You do not have a healthy and nutritious diet.
You have a desk job and you are physically less active.
You should be done with your dinner no later than 8 pm. No need to change what you eat, but yes, do change the quantity. Reduce the portion of carbs like rice, pasta or bread by 75% and replace it with vegetables, chicken breast, turkey or fish. If you badly need red meat, feeding on them once or twice a week is not a problem.
Sleep early and wake up early in the morning
Sleeping late is perhaps the worst habit one can have. When you are awake late at night, your body releases a hormone called cortisol which is responsible for many health problems like high blood pressure, hypertension etc. Sleeping late means, you call for more bad skin, dark circles and obesity.
Yes, sometimes due to work and other mundane stuffs, we do get late but if you try and make this small change, eventually you will place yourself in a win-win situation. Remember, here, you are opting for a better body, giving yourself an opportunity and as the saying goes “opportunities are like sunrises” so don’t miss that sunrise! Wake up… wake up and go for a walk to start your day right.
Munching can be fun with healthier choices as well
You probably have had a bad day, fatigued and starved; all you want is to throw up in your comfy couch and a bag of chips or fried delicacies. Stop! This is where all those extra calories come from. Instead try to snack on nuts, protein bars, Greek yogurt, fruits… the options are plenty!
Don’t let Carbs be your best friend
I know carbohydrates are a big time stress buster. It is perhaps the best reward food that anyone easily falls for. But what is alarming is the increasing rate of ‘obese carbohydrate craver’ and I am sure you would not like to be the one. So the question is “Can’t I eat cabs at all”? Off course you can indulge yourself into complex carbs like green vegetables, wholegrain foods etc instead of simple or processed ones. Unlike simple carbs which instantly converts to glucose, complex carbs break down at a much slower rate and thereby maintains a steady flow of energy to your body. They are rich in fiber and also reduces the level of bad cholesterol (LDL). Hence try to eat more complex carbs like Oats, Yogurt, Kidney beans, Brown rice, Broccoli, Spinach, and Grapefruits etc.
Drink plenty of water
‘Water is life’… yes it absolutely is! However, we tend to drink lot of other drinks the whole day but not water. Water has zero calories and so many health benefits like it boosts metabolism, flushes out toxins, boosts the immune system etc. If your goal is to lose weight, have a healthy looking skin and a good health; then you must drink at least 8 glasses of water a day… the more the better.
Avoid those canned Beverages
Yes, when you are thirsty and tired, you do crave for that bottled drink which gives you immense satisfaction. But have you ever thought how does that 300ml drink satisfy your cravings? The truth is these pre-packed bottles are loaded with sugar which instantly raises your sugar level and thus boosts your calorie intake. However, if you think wisely all you needed was a glass of water and not these empty calories which just added on to your carbs intake for the day with no nutrition added.
Skipping meal is not an option
If you think that by not eating a meal you will be able to reach your goal… then my friend you are wrong. Losing on your scale has to be done in a healthy manner and not by starving yourself. Skipping meal means lowering your metabolism and thereby helping your body to gain fat. On the contrary the idea is to control your portions and eating healthy.
You must have a healthy and nutritious diet
Your diet is like your bank account and hence good food choices are like good investments! So next time you plate yourself, ensure that you have incorporated 40% vegetables, 30% protein,15% healthy fat and 15% complex carbs. Your diet should be simple and real food. Remember, the key to a good body is 80% good eating habit and 20% exercise.
Be more active
Try to give yourself that extra push needed to achieve your desirable waistline. Yes, it is tiring to hit the gym after day’s work and sometimes time is a constrain too. However an hour of walk or run will work wonders for you. You might not get involved into hard core weight training but can always engage into some other forms of exercises like swimming or a sport of your choice. All you need is to burn out those extra calories of the day that your body doesn’t need.
All being said, I do agree that in todays’ fast pace life, it is difficult to follow these little dos and don’ts. All you need is a proper guidance from someone who is thinking on your behalf and guiding you through your journey. StringsSG brings you closer to that guidance… that fitness professional who would understand your goals, your lifestyle and accordingly plan a well fitted workout and the best diet for you.
All you need is to:
Submit your request with your goals, budget, availability etc. at StringsSG.
View responses from fitness trainers with higher match percentage to your criteria.
You may choose to initiate conversation with fitness trainers using the integrated chat system.
Before finalizing on the trainer, make sure to view their profile ratings and reviews.
So losing weight has no more excuses once you are withStringsSG! Let StringsSGmake the journey easy and attractive for you. Good luck from the Team!!