10 things you should know before buying a fat burner

  1. Fat burner won’t get you the cover model 4% body fat. Yes it don’t! Those low body fat percentage comes from special dieting and manipulation of hormone.
  2. The main goal of the fat burner is to increase the metabolism of your body.
  3. Most fat burner increase metabolism by rising of the heart rate by using caffeine, green tea extract.
  4. Heart rate increase makes the body work harder and in return more calories is burn.
  5. For a fat burner to work the amount of calories consume must be less than Calories burn (Fat burner + Resting Metabolic Rate (without doing anything + workout )
  6. There is no spot reduction. You will burn fat over all and not only on tummy alone.
  7. Avoid using fat burner for more than 2 month straight because our body adapt and the fat burner will get less effective after.
  8. Avoid taking fat burner at night as it will affect your sleep (caffeine)
  9. Fat burner can be taken before training as a pre workout as caffeine provide you with energy.
  10. Without proper dieting and nutrition, fat burner will have minimum effect.

How a fat burner works.

fat burning
there is easier way to burn fats

This post is delegated to people who says that a fat burner is not working for them. I do get asked pretty often in NutriFirst saying that this particular fat burner is not working or not effective can you recommend me something stronger.

My first question to them normally will be how do you define “effective”. I believe a lot of people have the misconception that a fat burner burns fat directly and if you take a bottle of fat burner you will be able to lose a lot of weight without doing anything to your workout or diet. So what exactly can a fat burner do for you and how to use a fat burner?

A fat burner does work, it increases your metabolism rate normally by the use of caffeine and green tea extract. What this does is it activates your fight or flight mode in the body, which increases your heartrate therefore creating extra work for your body. People will experience things like sweating and increase in heart rate. Fat burner also provide you with more energy and focus, so you can workout harder for your training.

How to burn your fats? Fats is burn when you consume less calories than what you burn. So if you consume a fat burner but you increase the amount of food consume, there wont be any effect for the fat burner. So to be effective in losing fat, you can use your fat burner to kick start your workout by giving you more energy during training so you burn more calories and of course have a proper diet plan.

For ladies trying to lose weight aim for at least 1300 calories and for guy at least a 1600 calories a day. Plus Minus for every individual, as everyone is different. However this will be a rough guide for maintenance. Any lower will cause you to lose too much muscle mass and causes your body to go out of function as it doesnt have enough energy.

For any question you wish me to talk about email me at heechaiong@gmail.com

10 Things you should know before buying a protein shake

10 Things that you should know before purchasing a protein shake, i came up with this post because i often get asked by people question about protein powder. So here we go here is my 10 things!

1. Protein shake is just like your food they are derived from milk, beef, egg depending on the brand you choose. So it is not some magical thing that you take and will make you grow big suddenly.

2. You can consume your protein shake anytime of the day. Its just like your food, if you find that your current meal for example, breakfast doesn’t have enough protein to feed your body you can supplement it with some shakes.

3. Some of the more preferred timing to consume your protein will be in the morning once you wake ( when your body is hungry for nutrients) 1 hour before training (helps to prevent muscle from breaking down), post training (helps to recover your muscle), before you sleep (so you won’t go hungry during sleep) and lastly anytime when you feel that you need additional protein.

4. On average if you are training 3 to 4 times a week, you should try to consume about 1g of protein per pound of body weight for optimum recovery. Example if i weigh 73kg i will need 73 * 2.2 (convert to pound) = 160grams of protein a day.

5. If you are lactose intolerance, meaning after taking milk protein you have bloating, diarrhea or vomiting, that particular protein may not be suitable for you, go for pure isolated protein, egg protein, soy protein or beef protein.

6. Isolated protein is the cleanest protein of all, then comes your concentrate protein. Isolated protein when thru another process of filtering so it contains almost zero lactose, fats and carbohydrate. So people who is lactose intolerant or dieting for competition this protein is the choice for you.

7. Hydrolyzed protein simply means that the protein powder when thru another process of refining and the powder is finer and easier to absorb.

8. Time taken for protein powder to be digested. (whey isolate about 1hour, whey concentrate 1 to 2hours, egg protein 4 to 6hours and casein protein 6 to 8 hours)

9. Whey isolate and concentrate is best take post training because it digest fast and casein protein is best taken before sleep or in the morning because it keeps you full.

10. It doesn’t matter which brand of protein you consume, protein is still protein if the content is the same. To the end it really depends on which brand you feel comfortable with and if it taste good so you look forward to consuming your protein powder.