Ubuntu Fitness

Gym membership vs Online coaching?

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Last session done! Workout with at view!

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Let's take a look!

1. The process of building muscles increases metabolism. All these extra processes require calories in order to take place.

2. Increases bone density. The pressure placed upon our joints and muscles trigger our bone density to increase as a form of protection.

3. Keeps glycogen levels low. Glycogen is a form of stored carbs in the body. Weight training taps into this fuel source leaving the body no other option except for fat to fuel it's energy requirements.

4. Boosts immunity. Weight training keeps people's immune system awake, alive, and alert too.

It's as simple as that. It all boils down to the calories that you consume vs how much your body actually burns.

The source of calories will play a part with regards to where the calories you burn come from and the impact on your health but when setting up a fame plan to lose fat it's best to set your calorie intake and monitor for a few days. That make adjustments based on how much fat is lost and muscle is gained or lost.

Push harder this weekend. Don't hold back. Change it up, break away from norm. Here are some suggestions...

- End of each exercise with 100 reps.
- Pick a body part you haven't worked on lately and blast it over 2 days.
- Finish off your workout with 10 minutes of skipping.
- Do 100 burpees as a warm up.

Think of the most uncomfortable training routine you would do in the gym and just do it!

lifts

Happy Diwali Everyone!!

This workout will give your core a burn you wouldn't believe. I would recommend giving it a try and wait till soreness goes away after a few days before trying it again!!

You work hard in the gym, you diet hard!!

Now it's time to get some shut eye where all the magic happens. It's during sleep when the body heals itself and makes the changes that is required too keep up with you in the gym!!

https://www.theubuntufitness.com/post/3-foods-to-eat-at-bedtime-for-recovery

Antioxidants play a critical role in our health and helps us in our workouts by reducing muscle damage. Antioxidants also help in :
- Fighting free radicals
- Supporting healthy aging
- Improving mental health
- improving brain health

Getting in the right amounts is just as critical as getting in a variety of antioxidants. Below are top 3 antioxidants from spices, fruits and beans

Top 3 Vegetables
Blueberry
Cranberry
Blackberry

Top 3 Spices
Sumac
Clove
Oregano

Top 3 Beans
Small red bean
Red kidney bean
Pinto bean

Healthy eating doesn't have to be boring.
For more tips visit www.theubuntufitness.com

Stay safe and eat well

When designing an eating plan for a client I consider the following:

Clients goals
Food allergies
Food preferences
Home preparation or eating out
Caloric demands
Health

Once on a diet I follow the client's response to the Food such as bloating, mood and energy after meals. This will tell me how well suited the food is for the client.

Food is the critical component to your fitness goals especially when it comes to fat loss and muscle gain.

Tracking your weight daily might seem like an unnecessary process to go thru but it will help you quickly discover what's working and what's not working for you.

Best way to suppress hunger?

1. Get enough protein
BCAAs in the diet might decrease food intake through gastrointestinal feedback

2. Get enough fat
MCTs have been shown to influenve satiety by releasing 2 hormones relater to feeling full

3. Get enough fiber
Fiber reduces hunger and increases satiety by increasing butyrate levels and by slowing absorption of foods and weighing stomach down

4. Drink plenty of water
Water kills hunger by weighing stomach down, tricking the brain into thinking you've eaten a lot

3 Foods To Eat Before Bedtime

Recovery from training sessions is the most important component when it comes to your fitness. Recovering between sessions is what dictates your progress. I have listed 3 foods that will optimise your training efforts. Visit https://www.theubuntufitness.com/post/3-foods-to-eat-at-bedtime-for-recovery to learn more!!!

Stay safe and eat well!!!

3 Foods To Eat At Bedtime For Recovery Sleeping is the time when the body heals itself. It is for this reason the last meal before sleeping is crucial. There are a lot of things to consider and everyone's needs is different, from the type of exercise you want to recover from, your fitness goals to health status. So, let's take a look at....

An interesting read!! The effect of lower heart rate on longevity

https://www.ergo-log.com/loweryourheartrate.html

Lower your heart rate and live longer If you take regular exercise that causes your heartbeat to go up, then the rest of the day your heart rate is lower. That's logical: a trained heart doesn't have to work so hard when resting. An advantage of a well-functioning heart is that it probably protects against cancer, going by a study publi...

Growth hormone is one of the key hormones that help with not only fat loss but also increasing muscle growth and improving the immune system, You can implement simple strategies to maximize your growth hormone output. Check out these strategies https://www.theubuntufitness.com/post/benefits-of-increased-growth-hormone-and-how-to-increase-it-naturally

Benefits Of Increased Growth Hormone And How To Increase It Naturally Human growth (GH) hormone is a naturally occurring hormone in the human body. It is release by the brain and in the intestinal tract and pancreas. GH is released in bursts; levels rise following exercise, trauma, and sleep. Under normal conditions, more GH is produced at night than during the day. I...

💥💥 5 Reason to get in the sun in the morning💥💥

1.Improve sleep
Getting enough natural light in the morning informs the brain to guide the natural body clock.

2. Reduces stress
Natural light boosts morale, improves motivation and workplace performance and promotes feelings of peace and calm

3. Strengthens immune system
Sunlight increases the natural production of Vitamin D which has profound impact on our immune system and health

4. Increases Metabolism
Sunlight exposure has an impact on the powerhouse of cells improving the health and function of each cell

5. Increases serotonin
Sunlight increases release of seratonin which helps those dieting or on a training program to be more motivated to stick to their program for longer.

To find out more on how to incorporate these tips specifically into your routine visit www.theubuntufitness.com

Stay safe everyone

💥💥 5 Key Benefits of Resistance Training

Resistance training is without a doubt the most important element when it comes body recomposition and health. Here are 5 key benefits too resistance training ;

1. Increases Muscle Mass
Increased muscle mass is a direct result of training with weights. It's the result of increased in muscle that we derive so much benefits.

2. Increased Bone Density
The pressure placed on the body during weight training stimulates the increase in bone density.

3. Better Carbohydrate Tolerance
Carbs are stored in various parts of the body but our muscles are the most prominent storage site. This allows us to eat a bit more without causing body to store excess into fats.

4. Better Carbohydration Depletion
While weight training expands our capacity to tolerate more carbs it also burns of the excess carbs stored in our muscles. That is why training at low to moderate intensity helps to keep body fat percentages low.

5. Improved Metabolism
After a weight training session muscles are broken down. It takes the body up to 2 weeks to repair the damage. This 'extra' process requires additional calories increasing our metabolism.

The benefits of weight training is definitely worth the effort. And based on your fitness goals you can develop a program to suit your needs. Regardless off the goals it is important to include weight training at any stage of your fitness journey.

If you would like to discuss your fitness journey head over to www.theubuntufitness.com

Stay safe and eat well

Personal Trainer Singapore | Ubuntu Fitness | Singapore Ubuntu Fitness provides bespoke personal training services in Singapore. We provide customized nutritional and fitness plans for our clients and pay close attention to the impact that toxins, inflammation, and hormones have on their success.

For those looking to take their fitness level to the next level. book a consultation today. Find out how you can optimize your body for better fat loss and muscle hyperthophy results