While proteins such as whey are naturally high in BCAAs, it is not the most effective strategy for muscle growth or fat loss. Other reports found that the proteins involved in muscle catabolism ( muscle breakdown caused by exercise ) seemed to be suppressed after BCAA supplementation.
Foods with a high BCAA content, such as whey protein, have been shown to produce higher muscle gains with resistance training.
The combination of BCAAs and resistance exercises results in maximum protein synthesis, because they both trigger what is called the mtorc1 signal path necessary for muscle building.
In addition, since bcaa triggers protein synthesis even in the absence of movement, maintaining lean muscle tissue can maintain metabolism and help prevent fat gain when it is inactive.
People with low protein intake may take BCAA supplements to promote muscle protein synthesis and increase muscle growth.
Amino acids are the cornerstones of protein and can be used to prevent fatigue from beginners. Valine is the essential amino acid anathorn for muscle metabolism, tissue repair and proper balance of nitrogen in the body.
In order to maximize your effor and recovery after training for good results, the answer is essential amino acids.
The use of BCAA supplements may prevent protein degradation in some populations where muscle is lost. It is more advantageous to obtain BCAA from complete protein sources because they contain all the essential amino acids.
Hmb, a leucine derivative, prevents muscle damage and increases muscle strength by reducing proteolysis caused by exercises in the muscles and also helps to increase lean body mass.
In a study, female athletes who supplement the arginine had a significant reduction in body fat percentage and an equally significant increase in lean mass, presented at the 2008 Annual Meeting of the American College of Sports Medicine.
Leucine, which is one of the three b. c. ( together with isoleucine and valine ), is particularly responsible for the development of muscle protein synthesis, a process by which muscle tissue is formed.
In addition to maintaining the existing muscle tissue, BCAAs are unique among the amino ones because they can serve as muscle fuel.
Effect of creatine and beta - alanine supplementation on performance and endocrine reactions in athletes.
Bcaas should also be used as a supplement during any fat loss plan because of the muscle retention effect.
In recent years, BCAAs, in particular leucine, have been found to send signals to the body, informing it of muscle building.
Recent studies have shown that oral lucine activates the mtor, which activates protein synthesis ( muscle growth ) and increases the ability of a cell to produce new proteins ( muscle tissue ).
It is also important to note that, although BCAAs can be used to signal muscle growth, there must be a whole spectrum of amino acids as a basis for muscle growth.
New and exciting research continues to be carried out on BCAAs and their applications for muscle growth, fat loss and performance.
While BCAAs have proven to be beneficial as a muscle tissue building block, their benefits as a signal molecules are only understood.
For more information on Wellaholic's BCAA 3000, click here.
As part of the Fat Freeze Singapore Review, we will be reviewing the WellaFreeze Fat Freeze treatment at Wellaholic. For this review, we are happy to have Rany, a beautiful model cum influencer.
Wellaholic’s WellaFreeze™ or cryolipolysis helps target the stubborn fat areas of your body, such as the waist, arms and back. By using the latest breakthrough in science, and approved by FDA in 2011, the fat cells are “dissolved” by non-surgical means. This helps customers who have unwanted fat in targeted areas. While it is not a one-stop-shop for major fat loss, it is ideal for spot reduction for a specific area.
The staff on duty to service Rany for her WellaFreeze treatment was Rachel. Rachel is our freelance staff who is stationed at Orchard Outlet.
The first step of the treatment is the consultation. Consultation for WellaFreeze is important as the customer might be doing fat freeze for the first time. Rachel briefed Rany on the science behind WellaFreeze Fat Freeze and how it works. What WellaFreeze Fat Freeze does is to freeze the fat cells are sub-zero temperatures, and after the treatment the body will naturally purge the frozen (and dead) fat cells. By explaning the science as well as the Fat Freeze procedure to Rany, she is able to better understand how the process will be carried out.
A key aspect of the Fat Freeze or Cryolipolysis treatment is the preparation. Here, Rany's pulse rate, and blood oxygen level is being measured to ensure that she's suitable for the Fat Freeze treatment. The area to be treated is being measured using a physical caliper to gauge the thickness of the skin to be treatment. There is no pain or discomfort throughout this stage.
Rany is looking to Fat Freeze her arms. To be honest, Rany is a svelte and slender lady who's both graceful and beautiful. Nevertheless, Rany felt that WellaFreeze would help remove excess fat from her upper arms. After measurement with the calipers, an anti-freeze membrane is applied to the skin, and an additional protective layer of cling wrap is added to secure the membrane and also to keep the membrance to the skin. This is important as the anti-freeze prevents the skin from getting frost-bitten.
In order to have excellent Fat Freeze results, it is important to choose the right probe size. At Wellaholic, there are 4 kinds of probe sizes, meant for different parts of the body. Here, an appropriate probe size is chosen and then secured (by suction) to the part to be treated. The blue light shows that the freezing has already commenced successfully.
The WellaFreeze machine is able to automatically adjust the pressure and temperature based on the treated area to ensure that the best fat freeze treatment can take place. The process usually takes between 45 to 65 minutes.
Rany was happy with the results, and in fact came by for another few sessions. The sessions need to be spaced 30 days apart (for the specific body part).
What sets Wellaholic's WellaFreeze Fat Freeze apart from other providers are the following:
As we approach the year end festivities, there is a tendency for us to drink more. We are often told that too much alcohol is bad for us, but do you really know why? Have you ever wondered how alcohol affects your liver when sipping your favorite cocktail or schooner of beer? Here’s a quick rundown:
Your liver is a robust organ and can usually cope with drinking a small amount of alcohol. However the liver can only handle a certain amount of alcohol at any given time, so if you drink more than the liver can deal with by drinking too quickly, or drinking too much, your liver cells struggle to process it.
When alcohol reaches the liver, it produces a toxic enzyme called acetaldehyde which can damage liver cells and cause permanent scarring, as well as harm to the brain and stomach lining.
Now, here are seven ways to look after your liver:
1. Have a Balanced Diet
It’s also important to watch what you eat. “While nearly every cell in the body is able to metabolise glucose, only the liver cells can handle fructose,” says Dr Sherwood of the Functional Medicine Institute in Tulsa, Oklahoma. “If we consume too much fructose over time, the liver can become overwhelmed and suffer irreparable damage.” Limit foods that are high in refined sugars and high-fructose corn syrup, such as soft drinks, baked goods and sweets. Stick to natural sources of sugar (fruit for example) instead.
2. Maintain a Healthy Weight
Alcohol is not the only thing that can cause fatty liver disease – obesity (or even just being overweight) puts you at risk of developing non-alcoholic fatty liver disease (NAFLD).
People who have NAFLD are at an increased risk of suffering from cardiovascular problems; they also typically have diabetes and high cholesterol. During the early stages of NAFLD, the condition can be managed by losing weight, drastically reducing fat intake and exercising regularly.
3. Exercise Regularly
Regular exercising helps your body burn triglycerides for fuel, which can help reduce liver fat. Following an exercise programme that includes both aerobic exercises (walking, cycling or swimming) and weight training can improve your liver function.
Aerobic exercise helps strengthen your heart muscle, which means it can pump blood more efficiently throughout your body. When this happens, your pulse slows and blood flow improves – it’s easier for your heart to move blood to your liver, and then for your liver to send the filtered blood back into your system.
Building lean muscle mass delays severe muscle wasting, which occurs during the advanced stages of liver disease. Weight training also prevents a build-up of excess body fat, which can cause fatty liver and result in a non-alcoholic steatohepatitis (NASH). The National Institute of Diabetes and Digestive and Kidney Diseases says that although NASH initially presents with only a few symptoms, it can cause your liver to become non-functional.
4. Stay Hydrated and Drink Lots of Water
Your body needs to remain hydrated. Toxins that affect your kidneys, liver and bowel function will build up when you become dehydrated.
According to Dr Neil-Sherwood, “Dehydration can have a direct effect on our liver’s ability to properly detoxify our body. So as the liver loses hydration, it also loses its organ reserve, or what it uses to take care of the rest of the body.”
Water also helps maintain the fluid content of your blood. When you become dehydrated, your blood becomes thicker – your liver is responsible for filtering blood and the thickness can impact its ability to detoxify.
5. Cut Down on Processed Foods
Manufacturers like to cram in lots of sodium, sugar, and chemicals to “improve” taste and appearance, extend shelf-life, and maximize profits.
Unfortunately, our liver gets the task of filtering through all the junk we eat and too much processed food can really take a toll on its functionality.
One particularly pesky ingredient that’s practically ubiquitous in processed foods is high fructose corn syrup. This refined sugar is made up of about 55 percent fructose and 45 percent glucose.
When we consume high fructose corn syrup, the liver uses it to create fat, which slowly accumulates in the liver cells and can lead to liver disease.
6. Cut Down or Limit on Alcohol Consumption
Consuming excessive amounts of alcohol can cause damage to your liver cells. Over time, liver damage can cause a build-up of fat in your liver, inflammation or swelling and/or scarring (cirrhosis). If you already have liver disease, even a small amount of alcohol can worsen your condition.
How much is a moderate amount of alcohol? According to a previous Health24 article, women should limit their consumption to one drink per day, while men should only have two. One drink is equal to 148ml of wine, a 355ml beer or one shot (44ml) of an 80-proof liquor.
7. Consider Liver Supplementation
Milk thistle has been used to treat liver disorders for more than 2,000 years. It’s the herbal ingredient most often used for liver complaints in the United States.
The active substance in milk thistle is silymarin, which is made up of several natural plant chemicals.
Lab studies suggest that silymarin helps regenerate liver tissue, bring down inflammation, and protect liver cells from damage by acting as an antioxidant. A 2017 analysis of studies found that silymarin slightly reduced certain liver enzymes, markers of liver damage, in people with liver disease. More research is still needed to know how well milk thistle might work.
Wellaholic's Liver Support helps boost and support liver function. Milk thistle, is a natural herb that has antioxidant and anti-inflammatory properties, and is commonly used to detoxify the body, especially the liver, as well as help liver diseases and gallbladder problems.
Suggested Use: One tablet, taken once daily preferably with meals.
Much studies have shown that WellaFreeze or Cryolipolysis is an effective procedure for fat reduction. WellaFreeze is a non-surgical procedure to help remove extra fat cells from beneath the skin. As a non-invasive treatment, WellaFreeze has several advantages over a traditional surgical fat removal process. Cryolipolysis's popularity as a fat removal procedure has been increasing since it was approved by FDA in 2011.
THE MECHANICS OF WELLAFREEZE
Cryolipolysis works by placing a portion of the fat into two parallel panels which cool the fat into a freeze temperature, usually below zero degree celcius.
A 2009 study looked into the clinical efficacy of cryolipolysis. In this study, researchers concluded that cryolipolysis reduced the treated area by as much as 25%. The results were still present six months after the treatment, which proved that the fat loss/reduction was a permanent one. When frozen, the dead fat cells are purged out of the body through the liver within several weeks of treatment. The full results of fat loss can be seen within three months.
Cryolipolysis is usually treatment on the thighs, lower back, belly, as well as the sides or the "love handles". As WellaFreeze can reduce the appearance of cellulite on the legs, buttocks and also for the arms, it is used extensively in these areas. The process usually takes about an average of one hour.
THE POSSIBLE SIDE EFFECTS
Some possible side effects include the following:
In very rare occasions, cryolipolysis might lead to an increase in the volume of fat cells in the treated body part(s). This is called Paradoxical Adipose Hyperplasia. When this happens, alternative treatments such as the traditional liposuction is recommended instead.
WHO IS MOST SUITABLE FOR WELLAFREEZE?
It is important to note that cryolipolysis is not for everyone, and should not be seen as a treatment for obesity. Instead, cryolipolysis is more ideal as a method to help remove small amounts of extra fat resisitant to other weight-loss means.
People with the following conditions should avoid cryolipolysis:
HOW LONG WILL THE RESULTS LAST?
The results from each cryolipolysis or WellaFreeze treatment should last indefinitely. This is because when cryolipolysis kills off the fat cells, they are "dead" and do not come back. However, if you do not manage your diet and binge after the treatment, new fat cells will naturally grow, hence it is important to always exercise regularly and eat accordingly to your calorie burn to balance it well.
To find out more about WellaFreeze, click here.
While a few basic skincare ingredients have become household names, one is constantly part of the conversation: retinol. We have all heard of it, but we’re not all exactly sure what it is—or how it works.
An informative article by Byrdie’s Hallie Gould peels the layers off retinol. In short, retinol is an amazing ingredient for your skin! To find out more, read on.
In an effort to get educated , Hallie contacted both a top dermatologist and a celebrity aesthetician for the full rundown. Dr. Rachel Nazarian of Schweiger Dermatology Group and celebrity facialist Renée Rouleau eagerly and thoroughly answered all of her burning questions, as well as the ones she crowd-sourced from co-workers and friends.
What is Retinol?
“Retinol is a vitamin A derivative that has been used for anti-aging and found in many skincare products,” Nazarian explains.
Rouleau adds, “It can stimulate the metabolism of skin cells and encourage collagen production. Retinol can be absorbed within the skin and, when combined with certain enzymes, it’s converted into tretinoin (the acid form of vitamin A, also known as retinoic acid). Using a well-formulated and stable product with retinol will visibly reduce the appearance of sun damage, brown spots, lines, wrinkles and large pores. Its magic is in its ability to resurface the skin’s texture for a smoother, more even-toned look."
What’s the difference between retinol, Retin-A, and retinoid?
“Both Retin-A and retinol are considered types of retinoids (which is a class of medication),” says Nazarian. “Both can help with promoting faster skin cell turnover, and both are proven options for helping reverse signs of skin aging. But retinol over-the-counter—it requires conversion in the skin to the active form, while a Retin-A is a prescription product that is more potent and slightly more effective at diminishing wrinkles and fighting acne. You will need to speak to a dermatologist about getting a prescription.”
“Retin-A restores the organization of cells through cellular turnover in the epidermis, so they are less likely to fall into the pores and block them—resulting in fewer clogged pores and small breakouts,” says Rouleau. “It also improves the look of wrinkles by retexturing and smoothing the skin’s surface and reducing pore size.”
What are the pros?
“The pros of either are that you will see improvement in fine lines, wrinkles, and enhanced collagen production in the skin, with improvement in skin tone. Retin-A is just a stronger prescription version that works faster and more effectively not only for anti-aging but also for acne,” explains Nazarian.
Retin-A can be helpful for those with certain types of acne prone skin. “A prescription retinoid is very beneficial for anti-aging and works on some types of acne,” Rouleau explains, “specifically whiteheads, blackheads, closed comedones, and general clogged pores."
What are the cons?
“The cons of either,” says Nazarian, “are that over-usage can cause drying and irritation of skin. Some people with super-sensitive skin conditions like rosacea may not be able to tolerate either. Both topicals also make you more sensitive to sunlight, leading to quicker and easier sunburns. Both are also contraindicated in pregnancy,” says Nazarian.
She continues, “Retinoids can only be damaging to skin if you have a super-sensitive underlying skin condition like eczema or rosacea and can flare and enhance inflammation. Still, patients with sensitive conditions like rosacea may still be able to use a retinoid, but they need to gradually introduce it into their skincare regimen, perhaps only one time weekly, and prep their skin with a topical moisturizer before applying the retinoid.
“Lastly, I don’t recommend Retin-A or retinol it for anyone who doesn’t take sun safety seriously. Daily use of sunscreen is crucial to seeing successful results with a retinoid,” says Rouleau.
At what age should you start using retinol?
Nazarian recommends, “There are no true guidelines on how early you can start a retinoid, but if you’re old enough to be thinking about wrinkles, you should be doing something to prevent them! I find that most women benefit from starting a retinoid treatment in their late teens or early 20s.”
Similarly, Rouleau recommends retinol for those in their late 20s who have minimal to no breakout activity—as this is when cellular turnover starts to slow down. She continues, “Simply put, the best candidate is for those whose breakout years are behind them. If someone has sensitive, easily irritated skin, retinol is a good ingredient to prevent the look of aging whereas a prescription retinoid could be too irritating. With continued use, retinol works to fade hyper-pigmentation (brown spots and patches) and give the look of smoother skin in a gentler, non-drying way than a prescription form.”
What time of day should you apply?
“Most retinoids are not photo stable or sunlight stable, meaning they should be kept in an opaque well-sealed container and used only at night. Generally speaking, I suggest all of my patients begin using a pea-size amount once weekly over their moisturizer. They would gradually increase how often, but not how much, they are using based on how their skin response. If any redness or irritation is noted the next day, you should skip that night’s application.”
Rouleau adds, “Apply your retinol serum to the entire face and neck. Wait three minutes and apply a small amount of moisturizer, if needed. Use the retinol serum for two nights on, one night off, alternating with an exfoliating acid serum and a nourishing treatment serum.”
Are there any all-natural ingredients that mimic the effects of retinol?
“There are many other topical antioxidants, peptides, and extracts that can have similar anti-aging benefits to retinoids. The benefit of retinoids are that they can be found over the counter and can be very affordable. Remember you’re going to be using this for many, many years! It has a well-established research record and is undoubtedly one of the best tools we have in our anti-aging battle.”
What about Wellaholic’s Retinol Range?
W+ Flawless Face Serum -- A skin rejuvenating serum with Retinyl Palmitate that helps to increase collagen production and hydration to gently reduce the appearance of fine lines, wrinkles, excess sebum and enlarged pores and signs of sun damage. Made in Singapore and registered with HSA. $79
W+ Rejuvenating Night Cream -- skin rejuvenating cream that assists in cellular regeneration and the prevention of collagen loss from UV photo-damage and ageing. With the goodness of Retinyl Palmitate, Hyaluronic Acid and Allantoin. $79
Here’s wishing you good skin!
A happy birthday to our dear staff Wanda. She joined the team in April and has since adjusted to the Wellaholic working environment.
Here's wishing you a great year ahead, and forever 21 (!!!)
I The last weekend was a triple bonanza of sorts. Why is this so? It was the first time that I taught Pound Rockout for three days in a row. For Friday, I decided to swop the Cards Against Inertia for Pound instead, as I thought it would make more sense to do Cards on a fortnightly basis - since it was a rather competitive and exhausting one-hour fitness group exercise.
Due to my hectic schedule, juggling so many things, I did not have ample time to learn more than two tracks, hence on Thursday, after a long day, I made it a point to run through Here Comes the Hotstepper, a Level 1 Set track. Fortunately, on Friday, I was able to leave work earlier, and rushed to Penhas to rehearse the track.
It is certainly not easy to master the movements yet learn how to give the instructions ahead of the upcoming movements. Hats off to all fitness instructors! I would also like to take this opportunity to thank both Alastaire and Samuel for being part of Team WASP, and to help spread the Pound cheer to the community!
Team WASP (Willie, Alastaire and Samuel Pound Pros) conducted our joint Pound session over the weekend. Due to my really busy schedule (of juggling so many different activities, and also the managing of Wellaholic, I had to find time in the wee hours of the night to practice and rehearse for the song/track, which was My Songs Knew What You Did In The Dark by Fall Out Boy.
All in all, it was a great outing by Team WASP, and I have to thank both Samuel and Alastaire for the great partnership, as well as the participants for joining us. We are planning more sessions for the weekends, as well as inserting one session on this Friday evening to see the response. Do join us if you are free!
International Women’s Day (on March 8) has been observed since the 1900’s – at a time where there was great expansion and turbulence in the industrialised world that saw booming population growth, and with it, the rise of radical ideologies. This day was formed to call for unity, celebration, reflection, advocacy and equal rights to all genders. The theme for this year is #BeBoldForChange.
In a similar fashion, Wellaholic was also created to empower every possible person, whether male or female, young or old, rich or poor, to make a positive change to improve his or her wellness, and in the process, empower others as well. Hence, our motto #livethechange is synonymous with IWD’s #BeBoldForChange.
This March, Wellaholic pledges our support for this worthy cause, and we invite you to make the pledge towards gender parity and equality, and in return, we are offering an Instant Win for your pledge. We hope that through your influence, you will help share this good message and make the world a better place.
Make the pledge at http://woobox.com/8paex4
I am MrWildy and I am trying to journal more about my life and also my travels. Find out more about me here.