B&R Healthy Fitness

B&R Healthy Fitness updated their address.

People always say gain weight mean gain fat ... Lose weight mean lose fat ... Pls do your study also your research before you talk . Now look at the pic and and tell 64 kg look better or 65 kg look better ? Hahaha now go to gym and do your weight training if you want to look fit , not skinny fat .

Let's make your Weekend full of motivation.. Here we go for my online PT client's progress checked.. Yeah, please Allow yourself to be proud of yourself and all the progress you’ve made. If you want to experience significant progress toward your goal, you need to be intentional about the work you’re doing every day. Keep up the good work man.

💥 Distance is not an obstacle for people who really wants to do it.

💥 For more online PT details, do not hesitate to contact me

This my last meal every single day before I'm going to bed . 10 eggs white and 1 yolk . So who say you can't eat at night if you wanna lose weight or fat ? Haha

Ingredients : 10 eggs white , 1 yolk , dark soy sauce and white pepper .

THE BASIC OF BEING HEALTHY IS HEALTHY EATING .

It's very straight forward so don't tell me about staying healthy if you can't even eat healthy . It's all about eat on time and eating balance nutrients . Over the past decades , we've seen low fat diet , low carb diet , high complex diet and etc ... But remember the best healthy diet to stay healthy is balance of nutrients in you diet.

Make sure you drink enough water during your workout ...

Your tricep have 3 parts ! Work them all .
The triceps have three parts hence eluded to in the name by the prefix "tri" which mean 3 .

Here is a way with one exercise ( triceps pushdown ) to place emphasis on each head of the tricep .All you have to do is change the direction in which the palm of your hands faces and experience the difference . You will love it and your triceps will never be the same .

I am so privileged and humbled to receive these sponsors from Muscle Lab Miri, Mr. Kenny Wong Words cannot explain how appreciative I am and I thank you from the bottom of my heart. I will definitely give the best on my first time ever International Show 2018 IFBB ASIA PRO QUALIFIER at Taiwan ( 2 weeks out ), and to everyone out there, all your prayers ,kind words & supports are really very much appreciated.

People love to avoid rice and eat bread instead.. Thinking it’s better for their diet.. one month later l, they point fingers on the trainer or the gym because the ‘diet’ didn’t work.. There is no ‘bad food’ or good food, as long as you eat it at the right way, right quantity & at the right time !

Here when it comes to fat loss.. You can’t out train a bad diet. Well if you did, you just have too much free time in your hands.. Haha.. I rather just not eat fast food than to do 17 hours yoga or walk for 13 hours.. how about you?

Is rice fattening ?

There’s so many other apparently ‘heathy’ foods that are actually way higher in calories and carbs- so it’s a pity that rice gets a bad rep because plain cooked rice is actually a very healthy and clean source of carbohydrates. If I were you.. I’d become more concerned about the breads.. smoothies.. juices.. granola..cereals.. and all the other crap we’re eating but strangely we’re not worried about that..

Weight training make girl bulky ? Think twice ! Same person in two different outfit .

Always keep this with you. High proteins , low calories food.. Choose wisely.

Many people feel frustrated when they see daily fluctuations on the scale.. In fact , it’s all about water retention which cause a sudden weight gain.

Find us to find better you

Want to have your abs showing ?

We pretty sure we said this a million times by now , but DMs still keeping asking we “ what type of exercise should I do to reveal my abs ?”.

The reality is:💢NONE or better , maybe you should skip a few sets of “ fork-to-mouth “ meaning that 💡if you eat less calories then you’re on your way to finally reveal your ABS 💯

Only calories DEFICIT for a determined period of time will make you reveal your set of abs.That the pure truth 👉🏼 pls use your smartphone to google it 👈🏼 you need to lose the amount of bodyfat that’s covers them for them to pop out .

💢 no single exercise will help you see them , if your bodyfat % is too high 💢

Let's hit the gym with B&R Healthy Fitness limited edition outfits. 100% high quality micro fibre T-shirt and Tank-top available for pre-order. Only RM 40 each (both T-shirt & Tank-top), limited to only 30 pieces for this version. We will have new version coming up every 2 months with different colors and different awesome quote. Grab yours now while stock last.

Congratulation to all Mr Sarawak winners and wish you all the best in Mr Malaysia.

Support us to support Sarawak Bodybuilding Association (SBBA)

The best diet for fat loss

What about keto ?
What about carb cycling ?
What about intermittent fasting ?
What about flexible dieting ?
What about eating all cardboard until pumpkins take over the world ? 😁

😋We sure you hear these questions a looot ...

Here what you have to understand - all those diets work but they only work if 1 in particular rule is followed - 🤫wanna know what it is ?

👉🏻You have to physically take in less calories than what you’re burning ( aka , a calories deficit )

☝️Understand this ☝️- no diet style ( keto , IF , paleo , etc. ) will ever supersede a calories deficit .

👆🏻read that again👆🏻

😬You can eat all the protein and fat in the world ( for all you keto people ) but if you eat more totals calories than what your body burn ( even if it’s all keto friendly ) you will store body fat . That’s goes for ANY diet system .

🤝 We not here to say that diet style are bad or don’t have a place . We just saying that they will not work unless you do them while in deficit .

Should You Do Cardio Before or After Weights?-Nate Palmer

Cardio is maligned by so called “serious lifters” but done exclusively by 60 percent of those who set foot in the gym after 5 p.m. But who’s right, and what is the best recipe for results?

Is there a magic ratio of weight training to cardio that should be done? Should cardio be cast aside for a heavier dose of strength training? Does cardio before the workout destroy your gains?

If your goal in training is to lose weight and look better naked, then on a molecular level, your goal is to burn through all your muscle glycogen in order to start burning fat as fuel.

Here’s the science.

ATP (adenosine triphosphate) is the fuel that your muscles need in order to contract, but there is only a limited amount contained within each muscle, and when it’s gone your body needs to produce more somehow.

There are three main energy systems at work in your body. Here, I will only be addressing two of them.

Name: Anaerobic system (lactic acid system):

What it does: Breaks down glycogen using a complicated chemical reaction that leaves lactic acid as a by-product, which is responsible for the intense burn you get after hiking up a long hill or doing a long set of biceps curls.

Used During: Short duration high intensity activities like sprinting and strength training.

Anaerobic System Conversion: 1 molecule glycogen = 3 ATP.

Name: Aerobic System (oxygen system)

What it does: Uses an even more complex chemical reaction to break down glycogen into ATP using oxygen (remember the KREB cycle from 10th grade?). This is why you breathe harder during cardio than strength training, because your body needs more and more oxygen to sustain your workout.

Used during: Long duration medium intensity activities like jogging or rowing. This system turns on after 8-10 minutes, which is why jogging feels much easier after the first mile.

Each molecule of glycogen can be broken down into 32 molecules of ATP in this cycle, which is great for sustaining longer term exercise.

Aerobic System Conversion: 1 molecule glycogen = 32 ATP.

This is a much more efficient conversion, and can provide more sustained energy than the anaerobic system.

Depending on the activity, it can take up to an hour to use up all the glycogen stored in your cells and liver, at which point the body has no choice but to start burning fat as fuel. Which is the goal for most of us who are trying to shed our winter weight and fit into last year’s swim suit.

This hour marker mentioned above is highly dependent on diet as well, which is why a low carb diet can work extremely well for fat loss especially when coupled with exercise. The more carbohydrates that are eaten before a workout, the more glycogen remains in your system to burn off before fat can be used as fuel.

Cardio before a workout. Energy system trained: Aerobic.

Cardio after the workout. Energy System trained: Anaerobic.

Pros and Cons

Cardio First

Cardio before a workout is great because it gives you the opportunity to burn more calories over the course of the training session by elevating your heart rate initially. This increases your internal temperature and elevates the metabolic demands placed on your body.

This ensures your heart rate will remain elevated, and thus overall caloric burn will be increased for the entire workout.

The downside is that you’ll be more tired after doing cardio, and won’t have as much energy to spend on resistance training, which is better for making lasting physique changes.

Cardio Last

Since the aerobic system is much more efficient in terms of generating ATP, weight training first is great because it allows you to get to the fat burning portion of the workout faster than if you had done cardio first.

Focusing the majority of your energy on making improvements in the weight room, will result in better strength and physique. Then after all the glycogen is depleted, doing cardio will result in a much higher percentage of fat being burned.

The downside to this technique is that it can be difficult to work hard at resistance training, and then push yourself through a cardio session immediately after.

So Which is Better?

Think about burning fat like digging for gold. You have to get through layers of dirt and rock (muscle glycogen) before you can get to the gold.

Doing cardio first is like digging for gold with a shovel. Getting through a single layer requires 32 scoops to be removed. You’ll eventually see gold, but it will take a while.

Doing resistance training first is like showing up to the same dig site with a backhoe. Now only 3 scoops are required to get through one layer thanks to your diesel fueled machinery.

So if you’re short on time, or just want to maximize your workout so you can get back to your family, pets or World of Warcraft character, hit the weights first and save the cardio for the end.

Shoot for a 45-minute workout, followed by 20-30 minutes of cardio intervals 3 times per week in order to get the maximum benefit.

Good afternoon and happy new year everyone! Let’s start 2018 with a positive vibes! Firstly, congratulations to wilson tie , our client for his amazing changes. The picture speaks for itself. The beginning is half the whole. Once you make the first step everything else becomes easier; but it is important to make that step otherwise you cannot expect to finish something you did not start. Making the first step is important but to make it happen you’ve got to work for it and not just wish that it will happen magically. Magic wands do not exist in fitness and weight loss, you want results you have to work hard otherwise your wish will always stay a wish. Anything good that can happen to us is just too good to be true. So what you do today will set your feelings for tomorrow. What is your choice? What feeling do you prefer, the feeling of satisfaction or the feeling of disappointment? It’s a decision you need to take today and not wait until tomorrow.

Congratulation to Wini Bee, champion of Miss CSM on 28th October 2017. We are proud of you and wish you the best on coming competition.

A mother, a housewife, an employee and also a proud B&R Healthy Fitness athlete.

Fantastic News! On behalf of B&R Healthy Fitness, we would like to express tons of congratulations to our sponsored athlete AZRIE BIN ASMAT SEFRI (Tag24) who successfully competed in Mr Wonderful & Mr Bodybuilder 2017@ Limbang with title of 2nd runner up Mr Seborneo under 70kg Bodybuilding category. We are proud of you setting your sight high and making every effort to achieve that goal. You worked hard and proved to yourself and everyone what you are capable of. We know what was involved in getting it accomplished and it not only meeting your goal but surpassing it. May today's success be the beginning of tomorrow's achievement. Best wishes for continued success.

B&R Healthy Fitness updated their business hours.

How to LOSE FAT from the problem area ?

1. Maintain a calories deficit is the only way you will losing body fat . Your body get to decide on the pecking order not you . You can't control it through exercise selection, lifting heavyweight ( all relative to you ) will help you to maintain your muscle mass , make you stronger and give you definition as your overall body fat reduces .

2. It take times , hardwork consistency and patience in order to reduce bodyfat especially from stubborn area ( belly , bum thighs ) there are no special potions or magic exercise . As soon as you stop looking for these , you will 100 percent start getting the result you want.

We posing during workout or after workout is not showing off ... For the HATER out there pls do your research then only judge .

What does adding posing to your training do ?

From a physiological standpoint , there are couple of very important reason to add posing to your training .

1. First and foremost , it's help create a bigger pump in the muscle .

2. It engages the mind-muscle connection that help in your training .

3. When you pose , you do create occlusion or blood-flow blockage . When your muscles are flexing , fiber are firing and choking off the blood supply for 30 seconds to a minutes as you hold a pose , put demands on the sarcoplasm . The energy fluid inside the muscle fibers .

Posing is a damn hard workout too ! Try flexing various parts of your body...holding all muscle contracted hard while hitting poses for like 10 minutes non-stop ... It freaking hardwork .