Improve Your Posture
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Where Mobility Meets Movement
Testimonials
What Sets Us Apart From The Rest
Integrating Mobility With Movement Training
Customized Program Based on Somatotype
Periodization Training
Periodic Strength and Endurance Assessments
Macronutrient Profiling
Our Services
Muscle Building/Bulking
A lot of times, the muscle building program has been simplified to a workout consisting of progressive overload with compound exercises.
But there is more to this equation than meets the eye.
To create a conducive environment for the growth of new muscle tissue, a caloric surplus need to be present as well.
That coupled with a mixture of open and closed-kinetic chain exercises will create a holistic approach for maximal muscle growth.
Check this out:
Open-Kinetic Chain vs Closed-Kinetic
Chain Exercise For Bodybuilding
Fat/Weight Loss
Losing weight is as simple as introducing a caloric deficit as physics dictates, Less Input + More Output = Weight Loss.
Meaning this deficit can come from either eating less or exercising more or both. That’s no rocket science right.
But there’s a big difference between weight loss and fat loss.
That’s where this physics equation falls short.
Gaining muscle is the best way to lose fat and most importantly, keep it off- no rebound weight gain.
Instead of a caloric deficit, macronutrient profiling and resistance training helps to build muscle.
Muscle tissue indirectly helps in fat loss by increasing your metabolism and insulin sensitivity.
Check this out:
Trying To Lose Weight: Here’s Why Strength Training Is As Important As Cardio.
Mobility and Posture
Mobility refers to your ability to move your joints through a specific range of motion. Increased mobility actively improves the range of motion within the joints and muscles thereby positively affecting the posture and movement mechanics during exercise.
Good posture and movement mechanics leads to better muscle activation, injury prevention and longevity.
Therefore when you improve your mobility and posture before progressing to resistance training, with improved movement mechanics, you train smart and Safe.
Key joints to mobilize include shoulders, thoracic spine, hips and ankles.
Check this out:
The Perfect Full Body Mobility Routine.
Performance
Exercise performance include basic markers like strength, endurance, stamina, power, speed/plyometrics, balance and flexibility.
Performance training is a tertiary or advanced program specifically designed to suit each individual needs.
For example, power training and plyometrics can be a tertiary program for muscle building as they hit on the same type IIb fast twitch muscles responsible for maximum muscle bulk.
Likewise, endurance and stamina training can be a tertiary program for fat/weight loss as they cover both steady state HR training in the fat burning zone(60-70% MHR) and HIIT(>85% MHR) for maximal caloric output.
Check this out:
Vo2 Max: What Is It And How Can You Improve It?
Strength Training vs Power Training
Rehabilitation
Post injury rehab has often been an underrated component in a person’s journey towards full recovery after an injury. Rehab is the primary remediation after an injury to prepare the injured area for the rigors of resistance training subsequently. Basic rehab training include working on proprioception, balance, stabilization and isometric exercises.
A proper rehab not only allows for a smooth transition into the tertiary program, but also result in less occurrence of re-injury thereafter.
Common injuries include ACL rupture, mainly due to underdeveloped VMO muscle, bad jumping and landing mechanics and compromised agility, if not for contact injury.
Sciatica is another common occurrence
amongst the older population caused by
impingement of the sciatic nerve, mainly
due to bad posture and improper lifting
mechanics.
Check this out:
Anterior Cruciate Ligament Rehabilitation Sciatica: Exercises For Pain Relief.
Testimonials
About Us
The Fitness Lab is founded by Hafiz, who has been in the fitness industry for over 2 decades. He dabbled with weightlifting and powerlifting throughout his career but is primarily a bodybuilder since he started out at the age of 16.
Starting out as a skinny 50kg teenager, he knows all about being a hardgainer and the effort, consistency, discipline and perseverance needed to excel and come to where he is now.
He has competed in various bodybuilding competitions during his 20s and fared reasonably well, but nothing was as sweet as his post 8 year hiatus statement victory for the Mr Singapore Physique 2023(FM) title.
The birth of The Fitness Lab came about after his time as a franchisee where he saw the need to assert his methodology of training with the experiences garnered from working with various demographic of clients and his own foray.
The importance of Mobility, Flexibility and Posture as a main pillar of support before bringing the body through the rigors of any movement training(resistance, cardio etc.) has to be elucidated for injury prevention and training efficiency.
That’s where The Fitness Lab thrives.
‘Where Mobility Meets Movement’
Have a go at that!
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