/ˈfərvəd/ Fitness

#1 Nutrition Content First I would read nutritional labels... every... single... time. Anything without a label, I would completely disregard. Anything that has sugar or 'too much' carbs, I would put back on the shelf. It's a good habit to avoid hidden sugars, but not until it becomes an obsession. Heck, I would check the nutritional value of natural foods too--removing fruits from my diet because they contained fructose, and removing vegetables like carrots because of its high glycemic index. #2 The No Carb, No Sugar, No Gluten Challenge #2 Case in point: I added a star whenever I ate completely clean--I thought it was a good practice. This has since been erased. I constantly challenged myself to go carb-free, sugar-free, and gluten-free for as long as I could. I would ask people to hold me accountable and would feel accomplished whenever I succeeded. I thought I was making myself healthier by doing all of these. But with one challenge came another, and the o...

From January 8 to 12, I went on a liquid fast. I didn't do it for health purposes, but as part of my church's prayer and fasting week. Since I'm already on the one meal a day intermittent fasting protocol (which has become second nature to me), I needed to up my fasting game. Hence, a liquid fast. Disclaimer: I am not a doctor. What I'm sharing is based on my own experience.  So before I started the fast on Monday, I prepared myself physically and mentally. I consumed a high-protein and calorie-dense meal on Sunday, with added dessert (because 'why not'). I also planned the liquids I were to consume during the week and tweaked my weight-training program. DAILY LIQUID MEALS A post-workout shake of 333 calories - Nitro Tech Protein (160 calories) - 200 ml of full cream milk (124 calories) - A tablespoon of chia seeds (49 calories) A pre-bedtime shake of 264 calories - Nitro Tech Nighttime Protein (140 calories) - 200 ml of full cream milk (124 ca...

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...

What an over-dramatic title, huh? Well, I'm back! I had a great 11 days away from reality, downing ramen and sweet treats while on a flexible  IF protocol. To be honest, it's actually difficult to stick to a set fasting and feeding window. With an itinerary involving long distance traveling, I couldn't actually predict meal times. I was also on the road with my family and needed to feed while they fed. Therefore, my fasting window changed daily, from 14 hours to 16 hours - sometimes 18 hours. Also, almost everyday of the trip, I broke fast with ice-cream (#noregrets). In terms of physical activity, it was below my usual. I'm a writer/editor - my day job requires sitting at a desk - and my weight-training makes a huge difference. During the trip, I did zero weight-training and spent about 25 hours in the car. Despite completing a few hiking trails, and approximately 30km of cycling, I was definitely not working as hard as I'm used to. So, with all that said,...

As many have mentioned, health starts in the kitchen. Yes, exercise does wonders to the body. But without healthy eating, one wouldn't see any change. We all know this. It's not top secret. However, getting healthy is difficult. Switching your diet overnight, and sticking to it for the long run, requires determination and discipline unbeknownst to men. For most, transitioning to a healthy lifestyle takes time. The passion to eat right and exercise is developed over a season. So if you're just starting out, fret not. It may seem difficult now, but it'll be second nature one day. At the moment, take it one step at a time with the first, most important step: eliminating sugar. Disclaimer: I do consume sugar. I have a sweet-tooth - I love chocolate and ice-cream. But as I share my sugar-cutting techniques, you'll see that I consume little of this 'useless' carbohydrate without sacrificing my occasional cravings. Also, the word 'sugar' in this post...