Leucine has been called the “most important” amino acid because it promotes muscle growth and recovery. As an essential amino acid (EAA), leucine must be supplied through diet or supplements. Consuming a balanced ratio of EAA stimulates protein synthesis—adequate leucine intake maximizes this effect. Here are the science based best practices for integrating leucine into…
1.WHAT’S A PLANT-BASED DIET？ As the name suggests, a plant-based diet refers to any diet that centers around food, especially protein, that is sourced from plant sources. This can include fruit, grains, vegetables, legumes, peas, nuts, seeds and substitutes for meat such as soy products. Ideally, a healthy plant-based diet should consist primarily of nutrient-dense…
Training to “failure” has always been a hot topic in the fitness industry, with many diverging opinions and ideas that can make it hard to clarify how one should approach their training. For this reason, one of the goals of my PhD research is to help elucidate the influence of “proximity-to-failure” on muscle hypertrophy….
Now that I’ve caught your attention, with this title, let’s be honest. You probably felt like you’ve tried everything out there, and nothing seems to work anymore, or worse still, watch your best friend lean up twice as fast, putting in just half the efforts you have. With the multitude of diets, gadgets and information…
This article first appeared on Homage, an award-winning personal care solution that provides on-demand holistic home and community-based caregiving and medical services to seniors and adults, allowing them to age and recover with grace, control, and dignity. High blood pressure is a serious medical condition that can affect men and women differently. Read on to…
Claudia Micco, YogaFit Senior Mastertrainer Can an ancient mind-body and exercise practice that combines movement, meditation, and breathing help our clients with chronic pain? Yes! There is evidence that Yoga can be a helpful tool to cope with the day to day realities of chronic pain. Yoga, not unlike many exercise programs, places its emphasis…
Alexis Batrakoulis, PhD(c), MS, CSCS, CSPS, NSCA-CPT, RCPT*E; ACSM–EP, CPT, EIM II; ACE-CMES, CHC, CPT; NASM-CES, PES It is well known and evidence-based that epidemic of obesity has grown at an alarming rate among adults and children, both at Asian and worldwide level (1). If we realize the fact that this epidemic is highly associated with…
One of the most frequently asked questions in the fitness industry is: “How many repetitions should I perform for any given exercise?” If you are expecting a simple, straight-forward answer, forget it. Bodybuilding great Mike Mentzer was an advocate of performing one to two well-performed sets to failure for a given exercise, and kept his…
I would like to give my thanks to FIT Singapore for the opportunity to allow me to share my story with the Personal Trainers/Fitness Coaches in Singapore. Firstly, let me share with you the challenges in my life. When I was a child, I did not speak until the age of ten and was suspected…
As you know, Fit Singapore have recently introduced “Workout Wednesdays” where we kick our mid-week blues butt and get together as a team to enjoy a different fitness experience each week. So far we have tried strength and conditioning, Metafit, Kickboxing inspired group exercise, calisthenics, arial yoga and even completed the Beep Test! This…
