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Samson Fitness

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Samson Fitness

We are a fitness motivator service provider specializing in weight loss, fitness guidance and fitness training based in Kuching, Sarawak, Malaysia.

This page is for Sharing workout ideas, diet ideas, for anyone who is interested in fitness and plan to start their fitness journey feel free to join the group, we also provide professional coaching services that help you design your own fitness journey!

15/09/2024

Stop feeling stuck and unhealthy! Think different feel different and then do different!

15/12/2021

Recertification. Ready to help anyone that have certain needs regarding thier nutrition and weight management.

28/09/2021

3 things I wish I knew before I start my fitness journey!

In summery:
1. Quality sleep
2. Quality of food
3. Quality advice

05/05/2021

SIX BODYWEIGHT BENEFITS
Convenient:
Adding weight to a workout has benefits. But using your own bodyweight trumps dumbbells and barbells for convenience. With your own two hands and feet (and everything in between), you can accomplish a sweaty and effective workout anywhere–your living room, a hotel room, or outdoors in a minimal space. Some bodyweight workouts can be intensified with an on-hand prop, such as a chair, but it’s not a necessity.

Inexpensive:
Although bodyweight moves can be performed at a gym, all you really need is your own body. At-home workouts also mean fewer social distractions.

Efficient:
With no dumbbells, kettlebells, or barbells in the way, transitioning from one move to the next takes little time. With less rest, your heart rate maintains its elevated level, an important factor for calorie burn. Bodyweight workouts are essentially interval training, meaning alternating bursts of intense activity with periods of no- or low-intensity activity. This has been shown to be more efficient than steady-state cardio.

Customizable:
Exercise machines are limited in range of use by their settings, but bodyweight exercises have a multitude of modifications for any fitness level. Take the push-up: varieties range from knees-on-the ground all the way to clap and handstand push-ups.

Multifaceted:
There’s a reason the squat and push-up are recommended exercise: Both are compound movements, meaning they engage multiple joints and work more than one muscle group at a time.

Heart-Pumping and Strengthening:
One of the most important benefits of bodyweight exercise is its ability to improve your cardiovascular endurance and muscle strength all at once. Frequently changing your position keeps the heart rate elevated, while body weight and gravity work together to strengthen muscles. One small study showed just one bout of 10 sets of 10 squat-jumps produced beneficial change in muscle fibers.

29/07/2020

Wear your sunglasses put on sun-cream and enjoy!

18/07/2020

Benefits of a balanced diet

-Opting for a balanced, adequate and varied diet is an important step towards a happy and healthy lifestyle.
-Vitamins and minerals in the diet are vital to boost immunity and healthy development,
-A healthy diet can protect the human body against certain types of diseases, in particular noncommunicable diseases such as obesity, diabetes, cardiovascular diseases, some types of cancer and skeletal conditions.
-Healthy diets can also contribute to an adequate body weight.
-Healthy eating is a good opportunity to enrich life by experimenting with different foods from different cultures, origins and with different ways to prepare food.
-The benefits of eating a wide variety of foods are also emotional, as variety and colour are important ingredients of a balance diet.

09/07/2020

How Does Walking Prevent Obesity? It Goes Beyond Burning Calories

What causes obesity?
There are plenty of factors that lead to obesity — it isn’t only overeating. Yes, ordering a Big Mac every day for lunch definitely won’t help you maintain a healthy weight, but obesity stems from not taking care of both your physical and mental health. Those who never exercise and do little to watch their diet are at a higher risk of obesity. But those who are under a lot of stress almost always see weight gain, since poor mental health can cause us to eat as a way of relief. Genetics also play a role, which is mostly out of control of the person affected. But people can control their emotions and exercise habits through walking, which makes it an excellent way to prevent excessive weight gain.

Walking reduces stress levels and improves mental health
Emotions play a large role in eating habits. If you’re stressed out at work, you may find yourself binge eating takeout as a way to make up for that emotional stress. It’s difficult to handle stressful situations, but the best thing to do is to relax your mind. And taking a walk on a nice day is the perfect way to do this. When you walk, you reduce your stress levels, which in turn promotes a healthier lifestyle. You won’t feel the need to binge eat, since your mental health will be in a better place.

Walking promotes heart health in addition to burning calories
Burning calories is key to preventing obesity, but there are additional side effects of obesity that are also prevented with a daily walk. High blood pressure, high cholesterol, stroke risk, and more are much lower or less likely when you take a walk. This ties in directly with the exercise factor of walking. But the mental health benefits of walking, such as using a walk as a way to clear your mind and reduce stress, can also improve heart health. Plus, a 30-minute walk will burn calories, which is necessary for keeping a steady weight or dropping a few pounds.

30 minutes of daily walking can prevent obesity and its risk factors
Exercise is extremely important for obesity prevention. But exercise doesn’t need to take up an hour or more of your day to have some positive impact. Walking for just 30 minutes each day can be an excellent way to keep your mental health, heart health, and overall health in check. Try waking up 30 minutes earlier and taking a walk in the crisp morning air. It will help you clear your head, and you can think about the day ahead, such as what you’ll eat and how you’ll tackle any potential work problems. Starting off the day with a clear mind will help prevent obesity, too, and it all starts with a 30-minute walk.

05/07/2020

Building better Glutes has become somewhat of a fitness phenomenon in recent years, especially with the huge increase of female gym users that have made weightlifting the main focal point of their regime. This new movement is openly applauded as it has totally transformed the fitness industry and totally killed the backward misogynistic viewpoints of the past.

I feel there is another blog post in there somewhere!!

Before I jump into tips of building better Glutes, it may be worth noting some of the resounding benefits that it can have; not only the rest of your gym routine but your day to day life.

Top Benefits
Better and Stronger Posture
As humans have evolved and become more ‘civilised’ we have found ourselves becoming less and less mobile in our day to day life and this has led to the ’sitting disease’; effects of this is poor posture, aches and pains. Building stronger Glutes help support and improve your posture which can even lead to making you appear an inch or two taller (who doesn’t want that)

Prevents Injury and Reduces Pain
Glutes, in essence, support your lower back. When there is a lacking in strength in your Glutes other muscles help with movements that they are not designed for. Over long periods of time, these ‘helper’ muscles become overstressed and lead to pain and compression in the spine( Makes you shorter), hips and knees.

Fat Loss
To lose fat you need to have a daily caloric deficit, meaning you burn more calories than you consume. Muscles are continuously burning calories even when you are resting so if you have set an aim to lose fat make sure you spend time focusing on the larger muscle groups as well as compound movements. By this definition, since Glutes are one of the largest muscle groups they can be a massive contributor to fat loss.

and last but not least, to look great on your jeans, and great symmetry and overall looking of your body!

04/07/2020

Lifting weights is not just for mens , of cause everyone should do exercise! And the benefit you get from changing your daily routine will be obvious once they become a part of you and your lifestyle.

23/06/2020

As you hit the gym this time. You'll most probably feel sore again. But what does it mean?

Is DOMS a sign of a ‘good’ workout?
Some people think that unless you feel super sore after every workout, you’re not making any fitness gains. But is this true?

No. When you start a new exercise routine or push your limits, you’re more likely to get sore. But as you keep working out, your body adapts.

You may feel less and less sore with each workout, but that in no way means you’re not working out hard enough or that you’re missing out on fitness gains from those workouts.

As is not superior that you get the upper hand on gain because of DOMS most people get discourage by the pain/aches but it will slowly go away after the peak of 3 to 4 days. Work on other muscles as you giving time the effected ones to rest💪

19/06/2020

Let`s talk about foam rolling today, and how important it is to put that one routine before you start any workout.

WONDERING WHY YOU CAN`T DO SOME EXERCISE BECAUSE OF RANGE OF MOTION IS LIMITED AND FEEL THAT YOUR BODY IS TOO TIGHT?

Yes! it is your muscles become shortened during inactivity, lack of exercise or lack of practice on your daily life on that particular movement. the solution will be "foam rolling" and follow by dynamic or static stretching for someone that has a very tight muscles that hinders their movement in certain kind of exercise.

take a look at the picture posted below for an idea on how to foam roll your way to better range of motion! Grab a foam roller today😅😅

25/04/2020

The way to success in your diet is learn self-control through better choice from your food intake. Train your mind and use it wisely other than be in auto-pilot mode. Stop taking easy way out if you want to see real results!

06/04/2020

How sedentary lifestyle effecting us during Mco or self quarantine? Why don't we take this opportunity to learn some home base bodyweight workout and encourage building good habits😁. Healthy lifestyle is more important than anything now! Get moving (in your home)

25/03/2020

Let's stop this epidemic together! While there are no vaccine, keep your immune system strong, take all the nessasary precountion and don't spread rumour and fears to people around you. Stay active even you are in lockdown!

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