30 days Fit and Fab

When I weighed myself this morning, my weight is up and the fat is down. Weight : 49.3 kg Body fat : 23.5 % Body Age : 34 Visceral fat : 3 Today is my gym day, I do glue and back workout I drink lemon infused water and my supplements in the morning (Calcium, omega and collagen). For lunch, I eat Siomay, boiled egg, cabbage, tofu and cheese platters. Around 3pm, I have mixed fruits with mango smoothies . For dinner, I have celebration with friends, thus we eat shared bbq chicken with fries and soju yakult. I sleep around 1.30am and have a good night sleep.

After 45 days, finally I can see that my body composition is changing for the better. My original weight : 50 - 50.5 kg post CNY and Valentine's celebration My original body fat : 25 - 26%  My original visceral fat : 3 My body age : 34 - 35 During 45 days, this is what I do Intermittent fasting diet 16/8 I eat 12pm - 8pm with high protein, either low fat high carbs or high fat low carbs and my calorie intake around 1,300 cals Mostly 90% is clean eating, wholefood, no fried food/potato chips/sweets. If I have desire to munch, I eat raw/baked nuts (Almonds and cashewnuts) or plain popcorn. Exercise Cardio and Resistance I did 2 - 3x cardio such as 10km running in average/exercise every week and HiiT resistance for an hour using Kayla Itness. Sunday is my rest day. Sleeping Beauty I sleep everyday by 11pm in average and wake up around 6.30am in the morning. Stress and mental health I make sure that I bore no grudge, forgive and forget and whenever I feel there's a problem, I will ...

When I weighed myself this morning, my weight decreases and fat decreases by 0.4% Weight : 48.8kg Body fat : 24.2 % Body Age : 33 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (Calcium, omega3, collagen peptide) Today is my conditioning and function exercise and I did glute, back and abs workout. At 12.30 pm, I ate my lunch which is Homemade plant based burger with baked sweet potato fries and salad. At 3.15pm, I had pineapple as snack. Around 6.30pm, I had my dinner which is salad with plant based patty, baked sweet potato fries. We had supper with friends at night, so I end my day with good night sleep at 1.30am. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight decreases 0.1kg and the fat decreases by 1%. Weight : 48.9kg Body fat : 24.2 % Body Age : 33 Visceral fat : 3 I guess my body has been responding after 15 days of intermittent fasting and clean eating. The weight slowly decrease steadily and my body fat also starts to going down. The good news is my body age is now 1 year younger which is 33. I still need to work on my visceral fat and aim to have 2. After waking up, I drank lemon infused water and my supplements (Calcium, omega3) Today is resistant day so I did full body workout HiiT. At 12.30 pm, I ate my lunch which is egg tofu muffins with egg white omelette and green salad. At 3pm, I had my protein shake, banana and guava for snack. At 6.30pm, I had my dinner which is egg tofu muffin with falafel and green salad. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight decreases 0.1kg and the fat increases by 0.7%. Weight : 49.8kg Body fat : 23.9 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (Calcium, omega3, collagen peptide). Today is my leg day and I did intense leg workout. At 12.30 pm, I ate my lunch which is homemade falafel tempeh with greek salad. At 2.45pm, I had yoghurt berries parfait as snack and at 4.30pm I had my protein shake At 6.30pm, I had my dinner which is similar with my lunch, falafel and greek salad At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight decrease and the fat increase a little bit by 0.6% as I ate more fats yesterday. Weight : 49.8kg Body fat : 24 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide). Today is my weightlifting day, so I did more on heavy weight, less repetitions and 3 sets for each exercise. At 12.15 pm, I ate my lunch which is chicken tofu opor with lontong, sambal goreng ati kentang, sambal labu siam, telor pindang. At 3.30pm, I had non fat non sugar plain yoghurt with blueberries and raspberries with raw mixed nuts and seeds and lean nachos. Then at 5pm, I had banana. At 6.30pm, I had my dinner which is a small portion of tofu opor with egg and sambel goreng ati kentang and at 8.30pm, I had supper which is two plain prata At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

When I weighed myself this morning, my weight is the same and the fat decreases a little bit means I am able to maintain and increase my muscles mass and my macro diet is correct. Weight : 50.4kg Body fat : 23.6 % Body Age : 34 Visceral fat : 3 After waking up, I drank lemon infused water and my supplements (multivitamin, Calcium, omega3, collagen peptide and probiotic). Today is my gym day, so I went to gym for Abs and Arms HiiT exercise. At 12.30 pm, I ate my lunch which is pan fried fish, with sauteed carrot, french beans, shimeji mushroom and quinoa. Around 3.30pm, I had my berries yoghurt as snacks and protein shake around 6pm. At 8pm, I had my dinner which is the same as my lunch. At 10.30pm, I end my day with good night sleep. It's a fruitful day and I was able to manage my stress well.

After a month of experiment knowing myself and my body better, this is the result. 😉 My weight is fluctuation everyday ranging from 48-49kg so I guess it's my body set point is 49kg which is in healthy normal range. 😁  Body composition changes, overall body fat drops 2.1%. Again in a month it fluctuates but something that I realized when I reduce my carbs as one of macronutrients, my body fats will go up and my muscles decrease, meaning my body needs complete macronutrients and the composition is 40-30-30 (carbs-fat-protein). I take protein shake to supplement my protein intake because I realized it's not enough from food alone. 😁 Visceral fat drops to 2.5 This is the toughest fat to reduce The good thing is Visceral fat is the ready fuel to be used than the fats in the arms or butt, daily exercise combination HiiT and strength exercise really helps to reduce Visceral Fat 😉 Body age drop to 33 When the body fat and visceral fat drops, body age also automaticall...

Equipments : - Yoga Mat - Body Weight Exercise : - Commando (3x15) - Sit up with twist (3x15) - Leg raise (3x15) - Inchworms (3x15) - Single leg raise (3x15) - Mountain Climbers (3x15) - Hip raise (3x15) - Plank rotation (3x15) - Bird dog (3x15)

My target after 6 packs abs is having fuller booty and this is just simple exercise that we could do at home.

I challenged myself to do better in Baby Shark Abs Challenge and this time round I could make it better. Only the booty that stays in the floor, the rest of the body is up

As requested by ladies, I created this home exercise for abs focus. Warm up (5 mins) Jogging / climbing the stairs Dead bug 3 sets - Straight Leg 15 reps each side - Curl Leg 15 reps each side - Both legs 15 reps Single rise glute bridge (15 reps each side) Quad superman (15 reps each side) Do it for 3 sets Alternate V up (15 reps each side) Toe Touch (15 reps) Hip raise (15 reps) Do it for 3 sets Side bridge (15 reps each side) Do it for 3 sets

When I take a break from exercise because of holiday, I feel moody, less energetic and negative thoughts start streaming in. That's why I make a commitment to exercise regularly even when I'm travelling. These are benefits of exercise and mental health that I really feel it.