Things to take note during your fat loss quest

To me losing weight is as simple as  changing your clothes. Any idiot can do it. The challenge is how much fat you can shred off without the lost of muscle mass. And most people are  too concern with what the scale shows. You might be proud to tell someone you lose some weight but the problem is do you look any different? Your weight fluctuate everyday base on the water in your body and the amount of food your eating .And of cause your muscle mass and your fats.

To me it will be better to weigh yourself every week  Because
1)It takes time to melt the fat off.You got to be patient.
2)Weighing yourself everyday will have an psychology disadvantage on you . Seeing the weight going up and down will leave you more depressed and give up eventually.

Try weighing  yourself around the same time .  If you weigh yourself before  training then keep doing that . You will see a huge fluctuation weighing first thing in the morning and before you sleep ( remember the amount of food/ glycogen and water in your body) . And also use the same scale machine because different machine will show different result.


Next post im gonna show you how you can customize your own fat loss plan. Stay tune!

By Alex Mok

The power of Vitamins part 2

 What a busy weekend.I hate hang over,feeling so tired the next whole day.
Lets continue from where we stop. 

Vitamin C

It helps to strength tissues, helps in healing, production of red blood ceels, fight bacterial infections and regulating cholesterol.

Source: Most fresh fruits and veggies.

Vitamin D

It support proper calcium absorption and keep your skin healthy.


Source: Deprive from sunlight, cod liver oil, salmon,mackerel.

Vitamin E

Along with Vitamin A, Vitamin E helps seek out and destroy those free radicals.


Source: Polyunsaturated and monounsaturated vegetables and cereal oils.

Vitamin K

Vitamin K is needed for the formation of prothrombin ,which is required for blood to clot.Vitamin K has also been linked to bone density. Supplementing with it can help promote strong bones.


Source: dark green leafy veggies

Vitamin B5( pantothenic acid)

It is involved in production of red blood cell and adrenal hormone.
The body converts pantothenic acid to a catalyst called coenzyme A, which is very important for energy production in the body. It also helps maintain cholesterol level.

Source:Most grains, vegetables, and meats


Vitamin B7( biotin)

It  plays a key role in the metabolism of proteins, fats and carbohydrates.It increase energy levels, and by supporting efficient digestive, biotin may also promote weight loss

Source:oatmeal, vegetables, peanuts, mushrooms, egg yolks, rice, nuts, spinach, potatoes and poultry and beef


New week is approaching. DO what you have to do.Get it done and dont give any excuses.

Peace out.
Alex