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Rest Better: Get Bigger (https://goo.gl/rt4YgG)

Rest periods are nice, but there are ways to get more out of them to help build muscle even more.

Here are a few tips to keep in mind:
Get antagonistic
Depending on the muscle group you're working, stretch the opposite during rests. For example, if you're working your back, which is all pulling muscles, you'll stretch out your chest, which is used to push.

Cardio
Whether you're training to lose fat or build endurance, you can burn more calories in your workout by doing some light cardiovascular exercise between sets. This could include treadmill, biking, jumping rope, etc.

Breathe
Sometimes it's a good idea to just rest and breathe between sets, as you're pushing your body hard. Taking deep breaths and focusing on both inhaling and exhaling can help you slow your heart rate back down and return to breathing normally again.

If you have questions about your training and what you could do to build more muscle, contact our trainers.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #menshealth #muscle #tips
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Mass Building Tips (https://goo.gl/D5XA1K)

Are you trying to gain muscle mass? There are some important steps to take for this to happen:

Eat - This might seem simple, but you shouldn't just eat anything. Incorporate more protein into your diet and limit foods high in fat such as cheese, mayonnaise, bacon, etc.

Water & salt - You probably know how important water is, but you may not know the role salt plays in fitness. Salt increases performance and increases the absorption of amino acids.

Lift hard - Focus on higher weight and lower reps to build mass. If you're doing 10-12 reps, lower that to about 5-7.

Supplements - If you're deficient on any vitamins, take those along with other supplements you choose. Some options include BCAAs, creatine, protein after workouts, Omega 3s, and much more.

If you have questions about your fitness routine and aren't sure how to reach your goals, our trainers are happy to help!

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #fitness #lifting #tips
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Muscle Groups to Workout Together (https://goo.gl/UPMeuY)

When you hit the gym do you have a plan or do you just go for the next open machine? Do you work certain muscle groups on certain days?

By pairing complimentary muscle groups, you're working more muscle fibers.

"One of the biggest mistakes gym-goers make is exercising two major muscle groups in the same workout," says PT Gavin Walsh.

After working one, you won't have the same strength and intensity during the next.

"Try hammering one major muscle group (chest, legs, or back) per workout and supplement this by splitting the rest of your session between two smaller muscle groups (biceps, triceps, hamstrings, calves, abs, or shoulders)."

Also, as we've mentioned before, it helps to stretch the opposite muscles while resting between sets. For example, if you're working your back, stretch your chest between exercises.

An example of a 3-day routine could include:
Day 1: Chest, shoulders, and triceps
Day 2: Back, biceps and abs
Day 3: Hamstrings, quads, and calves

If you have questions about how to target specific muscle groups to achieve desired results, contact our trainers.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #fitness #lifting #tips
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Small Habits that Produce Positive Health Results (https://goo.gl/fsTTZN)

Unfortunately, there isn't a magic pill you can take to help you get in good shape. It takes exercise and a healthy diet, but there are some things you can do to help reach your goals.

Stay hydrated
Dehydration can cause overeating, mood swings, lethargy, and brain fog - and most people are mildly dehydrated most of the day.

Move after eating
When you eat, your blood sugar rises and insulin is then produced to push sugar into the tissues. Unfortunately, some of that sugar goes into your fatty tissue, and the insulin also has a depressant effect, lowering your energy levels. To avoid this, try walking or doing a short workout for about ten minutes.

Keep your kitchen clean
Cooking at home is one of the best ways to stay healthy. Having a dirty kitchen is one of the biggest barriers that keeps people from cooking, as it really gets hard to motivate yourself to cook when the kitchen is filthy or cluttered.

Workout when you wake up
When you wake up, do a short bodyweight workout including pushups, jumping jacks, squats, etc.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #health #tips
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Health Tips for Men (https://goo.gl/oqeEet)

Are you trying to stay healthy and reaching your fitness goals?

Here are some tips for men:
Visit the doctor - This is important for men of any age. "Also, don't ignore things like black stools, vision loss, or chest pain. Unfortunately, men have a tendency to do just that," says Steven Lamm, MD.

Also, the Internet can be a good source but don't self-diagnose. Talk with your doctor about your symptoms or issues you're having.

Vary your workouts - Don't do the same thing every workout. "The body gets very comfortable when you always do the same workout. You have to keep varying your exercises, and they have to be an age-appropriate mix of aerobics, muscle training, and stretching."

Focus on your nutrition - Eating a healthy diet with lean meats, fruits, vegetables, etc. is important for your overall health.

If you have questions about your training or overall health & fitness, contact our trainers.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #menshealth #tips
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Workout Tips (https://goo.gl/tKGKoR)

When it comes to fitness, there are many tips out there to help lose fat and increase muscle.

Here are a few that could help you achieve your goals when you commit yourself:
Tone up on the treadmill - While on the treadmill, walk at a decent pass with a pair of dumbbells. This could be a warm up to help raise your heart rate.

Track your progress - Make some notes during and after workouts to note what you did, how many reps, etc. Try to increase weight or reps slightly next time.

Interval training - Intervals are a great way to burn calories, boost metabolism and get your heart rate pumping.

Workout on down time - Try to incorporate some push-ups or ab exercises while you watch TV at night or sit on an exercise ball at your desk at work. Little things like this can help you stay on track to reaching your goals.

Contact us to learn more about personal training and what we offer.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #workout #tips
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Quick & Easy Ways to Lose Fat Fast (https://goo.gl/2FwA6h)

Are you trying to lose excess fat? Many people begin trying to lose weight by going on a diet. Unfortunately, diets often restrict calories which lowers your metabolism.

Going on a diet sends a signal to your body that says "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores.

There are ways to get rid of fat without starving yourself.

Muscle up your metabolism
Muscle is several times more metabolically active than fat. If you activate the muscles by working out, you can continue burning fat up to 24 hours.

Workout with a partner
Research shows that someone is more likely to be obese if his/her friends are.

Sip your way slim
If a drink has added sugar, it's liquid fat. Phase these out of your diet and you can begin looking and feeling better.

Smaller plates
Typically, the larger the plate you have, the more you will put on it and the more you will consume. Try using smaller plates and bowls and make your portions reasonable.

If you have questions about what exercises you can do to burn fat, contact us.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #weightloss #tips
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Tips for Adding Protein to Your Diet (https://goo.gl/fcjQAt)

Protein is essential for building muscle, so it's important you get enough in your diet.

One way to do this is to look at the labels when shopping for supplements. Consider avoiding products that say meal replacement, as these often don't provide enough other nutrients that you would normally get in a meal. They also might not fill you up.

Protein powders are nice because they deliver protein to your muscles when consumed after workouts. The rule of thumb on powders is to ensure they contain more grams of protein than any other nutrient.

You could also add an enhancer to your protein shake with a fast-digesting carbohydrate. This helps the protein reach your muscles faster. An example could be including a banana, a tablespoon of all-natural nut butter, and scoop of whey protein.

Another helpful tip is having a protein bar on hand in case you get hungry. This can help you avoid eating something unhealthy. When choosing a bar, make sure it's high in protein, low in sugar, and fewer than 35 grams of carbs.

If you have questions about your training, contact us.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #protein #tips
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Techniques for Running Faster (https://goo.gl/yW66Jf)

Do you track your pace when you run? This can help you, but it could also slow you down.

"We see it all the time with races," says ultra-marathoner Alec Blenis. "Where a runner will feel fantastic and could run faster but stays on pace.

A runner might also be going faster then check their watch and slow down to stay on their normal pace. It can become almost robotic rather than allowing yourself to push and work harder.

Try running without tracking your pace and see how it feels. You may feel like it helps you go faster, but experts often say that adjusting your effort based on how you feel internally can give better results.

You also don't have to ditch the running watch completely. Instead, you could try putting tape over the face and check the numbers afterward to see if there was a difference.

If you have questions about your training and what you could do differently to get results, contact our trainers in Singapore.

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #exercise #running #tips
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Outdoor Workout Myths (https://goo.gl/XZFC5S)

There are many myths out there when it comes to fitness.

One common myth is that stretching prevents injury. A 2011 study by the American Academy of Orthopedic Surgeons found that stretching before a run had no impact on injuries. Tendons are similar to springs and if they're stretched out, the ability to jump higher or sprint decreases.

Another common myth is that it's better to run on soft surfaces. There's no evidence that it's better for your joints, and it could actually cause injury because softer surfaces tend to be more irregular.

It's also commonly thought that you burn more calories in the heat. You will actually burn about the same amount of calories if you're doing the same work.

If you have questions about your workouts or aren't sure where to start, our trainers in Singapore can help you reach your goals. Contact us to get started!

At Results Personal Training, we offer several packages for clients to choose from and tailor them to fit the needs of each person. Contact us to start your journey to a healthier life! +65 8503 7888, or visit our website (https://goo.gl/vtnpzp) to learn more.

#Singapore #training #exercise #myths
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