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My Fitness Journey ft. Kevin Kreider

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Fitness is a journey. It's something we choose to embark on. Nobody hops on this bandwagon by force - we all have a reason - and just like you, I started somewhere. But surprise, surprise, this journey has been dreadful... until last year.

WHAT SPURRED ME TO GET INTO FITNESS?

My mum said I was getting fat. No kidding. My mother was the first person in my family to embark on a fitness journey. She became a Pilates instructor in 2008, and has since been known as the fittest member of my family. So, when she says 'you're getting fat', you're getting fat. And in this case, tough love worked.

DID I BUILD A PASSION OVERNIGHT, OR DID IT GROW ON ME?

It grew on me. Prior to 2013, I loathed working out - I never thought it was fun and hated the thought of expending any energy. Then, I entered the workforce and my once somewhat-active lifestyle became sedentary. Naturally, this sparked physical expansion and I knew I had to do something.

So, I started with - my mum's sugge…

One Month Warrior Fast Results (Before & After Pictures)

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It's been a little over a month. This means... it's time.

Now, I don't usually post my physique online. In fact, this is my first time going public. As I'm not 100% confident with my body, I have a fear of being judged. But because there're barely any before and after pictures on the internet - trust me, I've scoured the web for some motivation - I decided to bite the bullet and share. Who knows, maybe a random passerby would find the motivation they were looking for (though, I must say, the results aren't mind-blowing).

BEFORE & AFTER

Before: 3 June, 2017
Weight: 59.3 kg
Measurements - Chest: 34 inches, Waist: 28 inches, Hip: 38 inches

After: 8 July, 2017
Weight: 58.5 kg
Measurements - Chest: 34 inches, Waist: 27 inches, Hip: 38 inches

Fat loss in 35 days: 600 gm

OBSERVATION

I didn't expect a dramatic change in just one month. It would be foolish to think I'd have a six-pack simply by doing the warrior fast. However, there was some form of change…

3 Weight-Training Misconceptions Among Women

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Throughout my fitness journey, I've asked a lot of questions. And when I get an answer, I'll go looking for more.

Personally, I don't buy into things at the word of one individual. I like to know what other's think, appreciating explanations backed by science. By pooling answers, I'm able to make better decisions. This includes my choice to intermittent fast.

When I first stumbled upon IF, I spent hours reading and listening to different sources in fitness and nutrition. After being certain I knew enough, I jumped on the bandwagon. And yet, even now, I'm still researching - still reading, listening, and learning. Because fitness, as we all know, is never static.

With that said, I've come across a few common misconceptions among women I'd like to address (in regards to weight-training). These misconceptions are so common, it has left many misinformed. So without further ado, let's get to it.

#1 HEAVIER WEIGHTS = BODYBUILDER PHYSIQUE

"I'll loo…

Can Women Do Intermittent Fasting?

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Women can and should do intermittent fasting, as a strategy to feel full while losing weight and burning body fat.

Even though women may be more sensitive to hunger, there are strategies to prevent being "hangry" while on a fast. I used to use the term “hangry” to really describe my emotions while I was feeling hungry, but now I realize that if you’re above 16% body fat, being hungry is simply not an emergency. And better yet, when you start to understand what the body does when it’s in a fasting state, such as release of epinephrine and norepinephrine (adrenaline), increase growth hormone, and actually increase metabolism – and, by the way, it does NOT slow down – you start to realize the word “hangry” is just a marketing ploy. In fact, intermittent fasting is a safe and effective way to lose fat while you build muscle.
GETTING STARTED WITH INTERMITTENT FASTING
If you’re looking to get adjusted to intermittent fasting, I suggest alternating a 14-hour fasting period followed by…

My Warrior Fast Schedule

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Setting an ideal IF schedule can be tricky. And to be honest, it's much trickier for me with the 20/4 protocol. I had to consider my workout time, when to take my protein, and settle with only warrior fasting 6 days a week. But eventually, I found a schedule that worked. I don't know how much of a help my schedule would be to you, but I've noticed many asking about it online. So, here's mine at your disposal.

WEEKDAY - 20/4 SCHEDULE

7am - Get up and head to work.
9am - Kickstart day, while halting stomach growls, with coffee.
1pm - Curb midday hunger with sencha (powdered green tea).
5:30pm - Break fast with protein shake (30g of protein).
6:30pm - Weight-train for 45-65 minutes, incorporating cardio once a week.
7:30pm - Meal of the day consisting of vegetables, more protein, minimal carbs, and homemade coconut oil chocolate.
9:30pm - Close feeding window with fruits.

*On Thursdays and Fridays - family sit down dinner nights - I eat my main meal before my workout.

SATURDAY/…

6 Ways To Combat Overeating

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Disclaimer: I'm not a doctor. These tips are what I use to tackle the impulse of overeating during intermittent fasting. What you'll find below are in regards to intermittent fasting, and unrelated to medical conditions such as binge eating disorder.  

Overeating is a common problem among intermittent fast-ers. There'll come a time when we trick ourselves into believing we can eat a whole lot, in a short period, because fasting will balance off what we're about to consume. We believe, with the evidence of results, that fasting will counter our bad habits. But let's face reality - fasting isn't a free pass to unhealthy eating. And if we continue to buy into the idea that it is, we could possibly develop an eating disorder. Wouldn't that make us worse off than before?

Personally, I'm no stranger to binging. After a month of intermittent fasting, I began consuming more food than usual. While on a 3 meal a day plan, I had better control over food portions a…

The Warrior Fast - What, How, Why?

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Yes, the warrior fast, commonly known as the warrior diet.

The reason why I use 'fast', instead of 'diet', is because I dislike the latter word. Also, I'm adopting the fasting protocol and not the original diet itself. So despite interchangeable terms, there's actually a difference. 'What' you ask?

THE WARRIOR DIET

This diet isn't an intermittent fasting protocol per se. Instead, it's 20 hours of under-feeding and 4 hours of over-feeding. During the under-feeding hours, you're allowed to consume small portions of fruits, nuts, vegetables, and protein to curb the hunger pangs. Then, when you break fast, you'll have to follow an eating order of vegetables, proteins, and carbohydrates. There're also food combinations to avoid - only proteins and vegetables can be eaten with anything, while nuts and fruits, and grains and fruits, cannot go together.

The warrior diet has a handful of rules to follow. And after reading up on them, it seems…