Skip to about 18:00, close to when the fight starts. Enjoy and share please! :)
For those of you who have been asking me how to catch my fight and the rest of the card, here's how:
ONE FC streams the undercard fights for FREE through their Youtube Channel. http://www.youtube.com/onefcmma
The main card is available on Star Sports in Asia and on a $9.99 iPPV through http://www.onefc.livesport.tv/ for everywhere else.
The event starts at 7pm GMT +8.
As a beginner, supplement consumption can be very confusing and intimidating. You've heard and read about supplements that aid you on your weight loss/muscle building journey. You go to a supplement store in a mall or online and you're hit in the face with 100's of tubs of protein powders. This post aims to break down the use of protein.
Whey Protein Concentrate (WPC)
- The cheapest option of protein powders.
- WPC has the lowest amount of protein per 100 grams. (55-90%)
- Highest amounts of fat and lactose.
- Not for people with lactose intolerance.
Whey Protein Isolate (WPI)
- High amount of protein per 100 grams. (95%)
-Minimal lactose and fat.
- Most expensive.
-Suitable for people with lactose intolerance.
-Within 30 minutes of waking up, to get your metabolism running after sleep.
-10 to 30 minutes after working out.
-During the day as a meal replacement.
-A good guide for people who are actively working out is 1 gram of protein per pound of bodyweight.
For example if you are 150 pounds, a rough idea of how much protein you should be taking is 150 grams of protein a day.
Note: This does not have to come from only protein powders, you can get protein from other sources such as chicken and fish.
Comments are warmly welcome and if you would like me to write about something, please leave a comment. If you enjoyed this article, help me out and share this on Facebook and Twitter by clicking the icons below. Thank you!
Till next time,
The weekend's winding down and you find yourself regretting your actions, again. Too much food, alcohol or both and - too little exercising. You tell yourself next week will be different. Lets make sure it happens this time!
Let this week be a new start. Wipe your slate clean and take the opportunity with both hands! Don't know where to begin? Here are 10 tips to get you started!
#1, Goal Setting
Let's write down some clear goals. Goals should come in two forms. Physical progress, such as Weight Loss and Performance progress, like being able to run 5KM under 30 minutes. When you track your progress and see results, you will be motivated to continue working hard.
#2, Out with the old.
Go check your kitchen. Time to get rid of the junk food. Potato chips, instant noodles, all of it. Don't want to throw it away? Hide it. Put it some place you won't see it, till it's all expired. You won't be needing that stuff any more. When you start seeing results, you won't ever want to go back.
#3, In with the new.
Now that we've gotten rid of all the bad stuff, it's time to stock up on the good stuff. Let's change the white rice to brown rice. Sugar filled cereals? Those are going to have to become whole grain cereals. Stock up on the good stuff like eggs, chicken breast, fish ,lean beef, fresh vegetables and fruits. Remember, you are what you put in you. Put junk in, expect junk results. Put in good stuff, and the results will start coming in!
#4, Cheat; Buy motivation.
When you start out, like everyone else, you'll be low on motivation. While some people are extremely motivated to make a change, most of us aren't. So we're going to cheat. Invest in yourself. Go out and buy a new pair of running shoes. Something you like so you'd want to put them on, and you'd want to go for a run. Get a skipping rope so you have a new fun way for cardio to mix in with jogging and sprints. Get headphones that you can use when running so the runs aren't mind-numbing. Maybe a dumbbell or a kettle-bell so you can workout at home when you're tight on time.
You know you need to eat clean. You just don't know how much of what to eat. Even if you do know, it can get very expensive to stock up on all the stuff you need to fuel your growth, like daily protein intake. This is where supplements come in. Your pre-workout's for that boost while you train or your post workout protein shakes to help recovery and growth. Meal replacement shakes when you don't have a healthy alternative for lunch when you're at work.
#6, Start slow and then build.
For those of you who have never exercised or haven't in a very long time, let's take it slow. There's no need to rush into it and injure yourself or burn yourself out. Sort out your diet. For the first week or two, build a foundation for yourself. Start going for slow jogs daily and doing some light weight training. When you start to feel more comfortable, then move onto the more advanced stuff.
#7, Track your progress.
Before you start, let's get some basic info to track your progress. Weigh yourself. The truth might hurt, but it's okay. You've made a choice to change now. Take photos of yourself. When you start running, time yourself. Take note of the maximum you can lift and how many reps. When you look back in a month's time from now, you'll be amazed at your progress! Who knows what kind of progress you'll have in 6 months!
#8, Try something new.
Always wanted to learn to swim, or pick up a new sport like boxing? Go do it then! Learning something new is fun and if keeps you fit at the same time, two birds killed with one stone! Try places like Groupon for good trial deals.
#9, Get a workout buddy.
Convince someone to join you so you don't have to do everything alone. For the times you feel like giving up or when you lose your discipline. This can be anyone, a friend, neighbor or partner. Having trouble convincing them? Send them the link to this post, I'll help change their mind.
#10, Start; NOW.
Get off your phone or computer. Go throw out or hide whatever you won't be needing anymore. Order the stuff you'll be needing in the coming weeks. Do your research now so you can start tomorrow. Let's do this!
Those 10 tips should get you on your way to your desired goals. Comments are warmly welcome and if you would like me to write about something, please leave a comment. If you enjoyed this article, help me out and share this on Facebook and Twitter by clicking the icons below. Thank you!
Till next time,
8 tips to increase Metabolism.
We all have that one friend who seems to never get fat. Countless late nights of drinking, fast food and barely any exercise and they still look in great shape. We aren't all that fortunate but with the 8 tips below, you should start looking better than that friend.
#1, Understanding Metabolism.
Before you can do anything about your metabolism, you have to first understand what it is. To put it simply, metabolism is the process of breaking down proteins, carbohydrates, and fats to yield the energy your body needs to maintain itself.
#2, Drink Coffee.
Caffeine helps to boost metabolism. One cup a day is enough to feel the effects of it, make sure to not drink it 6 hours before sleep as caffeine can keep you awake at night. Easiest way? Cup of coffee with breakfast everyday!
#3, Don't starve yourself.
When you starve yourself, your calorie rate drops and this puts your body in starvation mode. This then lowers your metabolism rate as your body is trying to burn less calories. Some diets may work for a short term, but you should aim to clean up your diet instead as a long term goal.
#4, Eat more often, in smaller portions.
Each time you eat, you boost your metabolism for a short period of time as your body is working to break down the food you consume. Eating more often ensures your body is constantly working.
Note: It is still important to eat healthy, eating fast-food 6 times a day isn't going to do too much good. ;)
#5, Build Muscle.
Muscle burns more calories than fat does, so the more muscle you have, the higher your resting metabolic rate will be.
#6, After Burn.
Push yourself harder when you work out so you'll continue to burn calories even after you've left the gym. You can do this by adding intervals in your training. For example, jogging for 2 minutes then going faster for 1 minute then go back to jogging for 2 minutes.
#7, Eat Breakfast.
Skipping breakfast puts your body into starvation mode(See #3), which lowers your metabolism, as your body hasn't had anything to eat in the last 8-10 hours while you were asleep. Aim for a healthy breakfast instead of skipping it.
#8, Drink (Cold) Water.
Sounds simple and it is. Water is essential to the fat burning process of metabolism. Why cold water? Your body has to burn more calories to heat the cold water you drink.
With these 8 tips, you should be able to start increasing your metabolism and working towards a new you! Comments are warmly welcome and if you would like me to write about something, please leave a comment. Hope you like the new design of my website.
If you enjoyed this article, help me out and share this on Facebook and Twitter by clicking the icons below. Thank you!
Till next time,