30 days Fit and Fab

  I am happy with my process and journey. It's maintainance journey instead of weight loss journey. 80-20 portion of clean eating and cheat food. I still can enjoy my craving once a while and still maintain my weight and body fat in healthy range.

This month I am going for another detox challenge. The objective is fatloss and muscle toned. The action : Strength training 5x a week Cardio training 2x a week (HiiT and Low impact - swimming) Wearing Miracle Shaper corset as waist training for min 6 hours daily for 30 days. Follow Mealplan that I have done last year combine with intermittent fasting and drinking homemade detox vegetable smoothies every day and Nutrilite supplements (Calc, Omega3, Peptide collagen, plant protein and probiotic) Clean eating : Cheat day : 90 : 10 Sleep and Stress maintained as the same level as before This is the starting point Weight : 49.3kg Body fats : 25.3% Body Age : 25 Visceral fat : 3

  30 days is never easy, there's ups and downs, temptation along the way, sometimes  I indulge in sweets/savoury and unhealthy snacks, it's more maintenance journey. Just to recap Starting point Weight : 50.1 kg Body Fat : 25% Body age : 35 Visceral Fat : 3 Chest circumference : 79 cm Arm : 25 cm Waist : 66 cm Hips : 88 cm Thigh : 50 cm The ending point Weight : 49 kg Body Fat : 26% Body age : 36 Visceral Fat : 3 Chest circumference : 79 cm Arm : 25 cm Waist : 64.5 cm Hips : 88 cm Thigh : 50 cm The lesson learnt : My exercise commitment is good, I exercise almost 6 days/week My sleep regime is between 6 - 8 hours My stress level is 90% above 85 My diet is question mark I do intermittent fasting diet with low carb and high fats diet, however I keep losing muscles thus my weight decrease but my body fats increase. And sometimes, I still snack unhealthy here and there. Moving forward : I am going to change my diet, 40% protein, 30% carbs and 30% fats.

After 27 days, it's back to square again. I have sweets/savoury and unhealthy snacks everyday and instead of weight loss, it's more maintenance journey. Thus in the month of Aug, I make a new commitment to start all over again with #30daysfitandfabchallenge. Starting point Weight : 50.1 kg Body Fat : 25% Body age : 35 Visceral Fat : 3 Chest circumference : 79 cm Arm : 25 cm Waist : 66 cm Hips : 88 cm Thigh : 50 cm The challenge : Exercise : 3x strength workout (500 reps), 3x cardio workout (HiiT, walk/jog) Eat : High protein, low carbs and high fat or High carbs and low fat (No unhealthy snack) Sleep : Aim for 7 hours Stress : Aim for 85 points and above

After I said that I want to do intermittent fasting diet, I fail again. I munch here and there and during weekend, I eat fried food, dessert etc. During staycation, I want to wear my bikini and when I saw myself in the mirror, I was shocked as my tummy was thick and feel good about it.  I hit 51 kg last week and my body fats are 25%. This is my turning point, I decided to really make a commitment starting Tuesday, 6 July

This is the starting point. I feel so fat hahaha Weight : 50.1kg Body Fat : 25% Body Age : 36 Visc fat : 3

After 27 days doing Intermittent Fasting Diet with cheat days (80-20). My body composition is more or less the same. I call it this maintenance since I still can enjoy junk/sweet food but maintain my body weight and body fats which is not bad. After this, I am going to try semi-keto diet/low carb diet.  

This is my starting point for the third cycle of intermittent fasting diet.

After 45 days of intermittent fasting diet, I am going for 2 weeks transition period to normal schedule which is eating 3x meals (breakfast, lunch, dinner) and 2x snacks (morning and evening snacks). The total calorie intake is around 1350 cals. Breakfast : 360 cal Morning snack : 135 cal Lunch : 360 cal Evening snack : 135 cal Dinner : 360 cal And I plan to have 4x/week for intermittent fasting diet which is alternate day. As for exercise I will keep the same regime 3x HiiT resistance, 3x Cardio (cycling), 1x rest

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 ...

This is my transformation picture over a week from last week and 15 days since my intermittent fasting and clean eating diet. I am proud of myself and excited to see "New Me" in transformation aiming for my goal which is weight : 48kg Body fat : 22% Visceral fat : 2 Body age : 32 My body composition on 13 January 2021 Body weight : 49.1kg Body fat        : 25.5% Visceral fat    : 3 Body age       : 34 My body composition on 13 February 2021 Body weight : 50.5kg Body fat        : 24.1% Visceral fat    : 3 Body age       : 35 My body composition on 25 February 2021 Body weight  : 50.1kg Body fat        : 23.6% Visceral fat    : 3 Body age       : 34 My body composition on 5 March 2021 Body weight  : 48.9kg Body fat        : 24.1% Visceral fat   : 3 Body age      : 33

Before and after 8 days of intermittent fasting with clean eating and exercise, it seems that my body is responding well. Eventhough my weight is still around 50kg, but my fat decreases and I could see some definition in my abs. It really motivates me to keep it up. The first picture was taken 4 days before I started my intermittent fasting and the second picture was taken after doing 8 days intermittent fasting. My exercise is the same, only my diet is more strict with no fried food/sweets/chips/desserts

As part of my detox program, this is what I am going to do 40 days intermittent fasting (16 hours fasting, 8 hours eating) No fried food, unhealthy snacks, chips, sweets and desserts Abstinence on meat on Wednesday and Friday Drink 2.5L water per day Aim to sleep 6 - 7 hours everyday HiiT 3x a week, Cardio 2x a week, Resistance 1x a week My starting point is on Wednesday, 17 February 2021 Weight : 50.2kg Body Fat : 24.7% Body Age : 35 Visceral fat : 3

After a month doing HiiT with Kayla Itness, here's the transformation. I didn't really do clean eating because I still eat chips, fried food but I could see that I am more toned.

The Body Fat and weight fluctuate daily, however the overall result is Body Weight : Drop 1 kg to 48kg Body Fat : drop 0.5% to around 23.5% Visceral Fat : drop 0.5 to 2.5 Body Age : 32 - 33 What I learn from this one month 1 . Exercise  To reduce body fats, light cardio exercise works for me for eg brisk walking around 45 minutes To build the muscles, 70-80% RPM with 4 sets of compound set 12 reps each 2. Attitude When I'm in stress mode, it doesn't make my body feel good. Eventhough I don't feel like eating but it affects my sleep and the way I react in daily basis. I become more short tempered 3. Rest When I didn't sleep well, my body fat shoots up and feel lethargic and fatigue in the day. 4 . Nutrition My source of energy comes from carbs and protein. If I eat less carbs, my body fats shoot up eventhough my weight drops. Because I am an active person, what I eat today, it will be burned next day. That's why I cannot cut carbs. Of...

After a week of 90-10 healthy - cheating food, here's the report. The body weight may seem a little increase due to carbo loading yesterday. However body fats and visceral fat seem stabil

Here's the progress report in the end of week 2 Body Weight drops 1.4kg Body Fat stabil around 24 % Visceral Fat drops 0.5 Body Age around 32 What makes the body fat stabil is lacking of sleep and stress level. I sleep around 5 - 6hours/ day and stress level is medium thus my cortisol hormone built up and store fats. Body Size drops especially in waist area

After 5 days of going through this meal plan. This is my progress report. Basically my weight drops 1kg and visceral fat drops 0.5. My body fat still fluctuates around 24% and does my muscle mass. Let see what happen in the end of week 2. day 0 day 6 daily measurement report

Officially, I start tomorrow for Meal Plan Program where my intake will be limited to 1,100 calories. So this is my measurement for today.

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...