TRX RIP Trainer Core Rotational Stability Exercise

New to Human Kinetics Personal Training program. Do contact us for trials or assessment workouts! So what you waiting for...??? Click on the 'Contact Us' tab!

TRX Suspension Hover stability pushup exercise

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TRX Rip Trainer 3 way battling stroke movement

New to Human Kinetics Personal Training program. Do contact us for trials or assessment workouts! So what you waiting for...??? Click on the 'Contact Us' tab!

TRX Rip Trainer

New to Human Kinetics Personal Training program. Do contact us for trials or assessment workouts! So what you waiting for...??? Click on the 'Contact Us' tab!

TRX Battling Rope Boot Camp

Wanting to have or try out this TRX bootcamp? Contact us for trials now with no cost to you! Just click on the 'Contact Us' tab.... what you waiting for?

What is compression suit?

I have lots of questions from my clients and people alike asking me... "What is the suit you are wearing on the hot sunny weather of Singapore? Aren't you afraid of heat stroke?"

This ia a video explanation from renowned compression suit manufacturer Under Armor. Take a look at the video and maybe you will get one yourself.... Happy training!

The New TRX® Rip™ Trainer - Train in 3-D

Coming soon to Human Kinetics Personal Training program. Do contact us for trials or assessment workouts! So what you waiting for...??? Click on the 'Contact Us' tab!

15 ways to max your metabolism

You can lose weight faster by improving your body's flab-burning process

Even before you start exercising, you can use plenty of tricks to eliminate visceral fat, improve your flab-burning metabolic process, and start losing weight fast.

Don't diet!

It isn't about eating less, it's about eating more -- more nutrition-dense food -- to crowd out the empty calories and keep you full all day. That's important, because restricting food will kill your metabolism. It makes your body think, "I'm starving here!" And your body responds by slowing your metabolic rate in order to hold on to existing energy stores. What's worse, if the food shortage (meaning your crash diet) continues, you'll begin burning muscle tissue, which just gives your enemy, visceral fat, a greater advantage. Your metabolism drops even more, and fat goes on to claim even more territory.

Go to bed earlier

A study in Finland looked at sets of identical twins and discovered that of each set of siblings, the twin who slept less and was under more stress had more visceral fat.

Eat more protein

Your body needs protein to maintain lean muscle. In a 2006 study in the American Journal of Clinical Nutrition, "The Underappreciated Role of Muscle in Health and Disease," researchers argued that the present recommended daily allowance of protein, 0.36 grams per pound of body weight, was established using obsolete data and is woefully inadequate for an individual doing resistance training. Researchers now recommend an amount between 0.8 and 1 gram per pound of body weight. Add a serving, like 3 ounces of lean meat, 2 tablespoons of nuts, or 8 ounces of low-fat yogurt, to every meal and snack. Plus, research showed that protein can up post-meal calorie burn by as much as 35 percent.

Go organic when you can

Canadian researchers reported that dieters with the most organochlorines (pollutants from pesticides, which are stored in fat cells) experienced a greater than normal dip in metabolism as they lost weight, perhaps because the toxins interfere with the energy-burning process. In other words, pesticides make it harder to lose pounds. Other research hints that pesticides can trigger weight gain. Of course, it's not always easy to find—or to afford—a whole bunch of organic produce. So you need to know when organic counts, and when it's not that important. Organic onions, avocados, grapefruit? Not necessary. But choose organic when buying celery, peaches, strawberries, apples, blueberries, nectarines, bell peppers, spinach, kale or collard greens, cherries, potatoes, and imported grapes; they tend to have the highest levels of pesticides. A simple rule of thumb: If you can eat the skin, go organic.

Get up, stand up

Whether you sit or stand at work may play as big a role in your health and your waistline as your fitness routine. In one study researchers discovered that inactivity (4 hours or more) causes a near shutdown in an enzyme that controls fat and cholesterol metabolism. To keep this enzyme active and increase your fat burning, break up long periods of downtime by standing up—for example, while talking on the phone.

Drink cold water

German researchers found that drinking 6 cups of cold water a day (that's 48 ounces) can raise resting metabolism by about 50 calories daily—enough to shed 5 pounds in a year. The increase may come from the work it takes to heat the water to body temperature. Though the extra calories you burn drinking a single glass don't amount to much, making it a habit can add up to pounds lost with essentially zero additional effort.

Eat the heat

It turns out that capsaicin, the compound that gives chili peppers their mouth-searing quality, can also fire up your metabolism. Eating about 1 tablespoon of chopped red or green chilies boosts your body's production of heat and the activity of your sympathetic nervous system (responsible for our fight-or-flight response), according to a study published in the Journal of Nutritional Science and Vitaminology. The result: a temporary metabolism spike of about 23 percent. Stock up on chilies to add to meals, and keep a jar of red pepper flakes on hand for topping pizzas, pastas, and stir-fries.

Rev up in the morning

Eating breakfast jump-starts metabolism and keeps energy high all day. It's no accident that those who skip this meal are 4 1/2 times as likely to be obese. And the heartier your first meal is, the better. In one study published by the American Journal of Epidemiology, volunteers who got 22 to 55 percent of their total calories at breakfast gained only 1.7 pounds on average over 4 years. Those who ate zero to 11 percent of their calories in the morning gained nearly 3 pounds.

Drink coffee or tea

Caffeine is a central nervous system stimulant, so your daily java jolt can rev your metabolism 5 to 8 percent—about 98 to 174 calories a day. A cup of brewed tea can raise your metabolism by 12 percent, according to one Japanese study. Researchers believe the antioxidant catechins in tea provide the boost.

Fight fat with fiber

Fiber can rev your fat burn by as much as 30 percent. Studies find that those who eat the most fiber gain the least weight over time. Aim for about 25 g a day—the amount in about three servings each of fruits and vegetables.

Eat iron-rich foods

Iron is essential for carrying the oxygen your muscles need to burn fat. Unless you restock your store, you run the risk of low energy and a sagging metabolism. Shellfish, lean meats, beans, fortified cereals, and spinach are excellent sources. (But it's not always a good idea to take a supplement. Too much iron has been linked to a greater risk of heart disease in men. Get this essential mineral in natural doses from real foods.)

Get more D

Vitamin D is essential for preserving metabolism-revving muscle tissue. Unfortunately, researchers estimate that a measly 20 percent of Americans take in enough through their diet. Get 90 percent of your recommended daily value (400 IU) in a 3.5-ounce serving of salmon. Other good sources: tuna, fortified milk and cereals, and eggs.

Drink milk

There's some evidence that calcium deficiency may slow metabolism. Research shows that consuming calcium in dairy foods such as fat-free milk and low-fat yogurt may also reduce fat absorption from other foods.

Eat watermelon

The amino acid arginine, abundant in watermelon, might promote weight loss, according to a new study in the Journal of Nutrition. Researchers supplemented the diets of obese mice with arginine over 3 months and found that it decreased body-fat gains by a whopping 64 percent. Adding this amino acid to the diet enhanced the oxidation of fat and glucose and increased lean muscle, which burns more calories than fat does. Snack on watermelon and other arginine sources, such as seafood, nuts, and seeds, year-round.

Stay hydrated

All of your body's chemical reactions, including your metabolism, depend on water. If you are dehydrated, you may be burning up to 2 percent fewer calories, according to researchers at the University of Utah who monitored the metabolic rates of 10 adults as they drank varying amounts of water per day. In the study, those who drank either eight or twelve 8-ounce glasses of water a day had higher metabolic rates than those who had four.
Tags: metabolism, diet, visceral, fats, protein, eat, hydrate, caffeine, how, to, dom, tang, human, kinetics, milk

Understanding Running: Injuries...

Running... Injury Free.
With the many running benefits this sport provides, it certainly does not come without a price. A price you do not have to pay if you are careful enough to avoid the painful encounter of running injuries.

The usual running injuries encounter by athletes or ordinary runners are Achilles tendonitis, iliotibial band friction syndrome, runner's knee, ankle sprain, plantar fasciitis, athlete's foot, shin splints, bursitis, groin pull, stress fracture, and heel spurs. To avoid any of these, do not forget to stretch properly first before you run and stretch again afterwards. Practice utmost caution as you run. Run in a slower pace and as much as you can, tackle only the softer surfaces. This may sound irrelevant for some, but wearing the most appropriate running shoes is a tremendous help. In fact, you must make sure that you have on with you the most comfortable running shoes. And do not forget, never overexert yourself. You will not only be burdened with it but your muscles as well.

If you are just starting out or a beginner, do not run too far too soon. You can start at shorter distances or at shorter time, and you can gradually increase your mileage as days go on. While at it, it is important that you maintain apt running form. Again, as a beginner, try to initially avoid hard and difficult runs.

Majority of these running injuries actually happen as a result of over training. To eschew any unwanted occurrences, again avoid doing excessively too soon. Allow your body to get used to the routine. Speed and mileage must be increased in a gradual manner and not instantly. Take note that a sudden mileage increase is more likely to end up in an inevitable break down. Instead, mileage should be approximately increased for about 10 percent every week. And devote a day or two per week to rest your body and not engaged in any running activities. Give your body some time to recover and to strengthen itself.

As mentioned previously, wearing suitable running shoes is of great importance. But you have to bear in mind that your running shoes must also undergo regular replacements since its shock absorbing ability gradually diminish after some time of using them. Continuous use of running shoes without replacing them with a new pair every now and then may be inappropriate or inadequate to use beyond 560 up to 880 km. You will not notice so much wear on the upper part of your shoe, but then, its shock absorption may be gone. For a 32 km run every week, running shoes should be replaced every four to eight months basing on the shock absorption capabilities of your shoes. Anyways, it is cheaper to buy a new pair of running shoes than to pay a visit to the doctor or hospital for injury treatment or surgery.

The number one rule to avoid running injuries is stretching. Since runners usually develop or experience tightness in their muscle groups like the calf muscles, hamstrings, quadriceps and shin muscles, these areas must be stretched prior and following to the activity. The so-called wall stretch is one benevolent stretching exercise for the calf or the Achilles heel. It is done with one leg stepped backward with its knee straight, while the opposite leg is moved forward with its knee bent. The leg with straight knee is being stretched. This procedure is done repeatedly with each leg stretched alternatively for about 10 seconds each. For the hamstring exercise, there are several stretches that can be done such as leaning forward with legs straight out in front, raising one knee at a time towards the chest or bending forward with knees bent slightly. Just be mindful not to exasperate your back as you do hamstring stretches.

Be prepared the right way so you reap the benefits of running, while you enjoy every minute of it. Stick to what is necessary and proper and follow these tips so you can admiringly avoid running injuries.