And The Fitness Journey Continues...

It's Hari Sukan Negara today (10/10/2015), so I think it's only appropriate to further share my refreshed fitness journey which began in 2011 when I caught the running bug after signing up as one of the "celebs" to promote and run the first-ever ntv7 Feel Good Run.

The following year, I started a community running project "Larian 40 Taman", which I heavily promoted on the show I was co-hosting on TV3, "Malaysia Hari Ini". The project was a successful one (if I may say so myself), and all 40 runs were completed in a year, which took me to 9 Malaysian states, as well as to Singapore, Melbourne and London.

Apart from my own Larian 40 Taman, I also started taking part in events all over the country, and slightly overseas we well :)

But from 2014 onwards, I decided to do more weight training. I was a lean 77kgs after all the running excursions (which meant I had lost some 15kgs), but my goal was now to add some muscle mass and continue with some cardio. These past two years, I've entered like 2 events annually only, but yes, I do miss the adrenaline and camaraderie of running together with a few thousand other people. 

But weights are my passion now and I hit the gym 3/4 times a week; weekdays at the condo gym and weekends at Fitness First. 

For me as well, that often-heard advice "listen to your body" is something I adhere to. It can be too hectic at work, and the daily commute sometimes takes up to 3 hours, to and fro, so when a good rest is needed, that's exactly what I'll do. 

Also, there are problem areas for me; like my abs. But hey, since I'm not training to compete in any "body cantik" competish, I am down with that. Plus, I try to eat clean most of the time, but that doesn't mean I'm all broiled chicken and broccoli. Still love my burgers and chips!

But yeah, I do feel fitter, Alhamdulillah. I seldom come down with anything, and I just feel better overall. So, if you're still thinking about it, get on the bandwagon right away! It's worth it, I can assure you... : )

Building Big: Week 4 of 8

So, a few weks back, I decided to break the monotony of my regular training and picked up one of those workout books with lofty proclamations. This particlar one was: "Build Big Arms in 8 Weeks".

Published by the folks at Men's Fitness, the workouts did look interesting and doable for someone like me (still learning the ropes with slightly limited time).

As so I took up the challenge, and it turned out to be tougher than expected, but thoroughly ENJOYABLE!

Anyway, after 2 weeks, I was pretty satisfied with the results...

Please don't bang my poyo pose though, still learning mah!

And this is me after 4 weeks. Feeling better than ever although I was a bit under the weather for a good one week. Looking forward to the next 4 weeks. Keep lifting, folks!

Hello 2014!

It just seems like yesterday that… ah, I'm sure you know all the cliches about how time really flies, bla bla bla. It's a brand new year, like it or not, and we can be blah about it or we can take this opportunity to revisit or unleash brand spanking new resolutions.

I've got a few of my own. But let me keep most to myself, and just say that I will definitely be picking up from where I left off as far as my physical transformation goes.

Last year, I started working out on a more semi-serious basis, with the dream of a cover model body as a result. Haha. A big asking, I know. But after I was hit by the running bug, which led me to starting the Larian 40 Taman movement, I felt better than ever and was raring to start something else physically challenging.

So, I started to run less and less in 2013. I probably entered three events and although I registered for a few more later in the year, I was just not fit enough for them, having cut down a lot on cardio.

So instead, I spent more time in the gym. I made the switch from Celebrity Fitness to Fitness First and kept a consistent routine while working on perfecting my form and building my general strength.

Things became a bit complicated after I moved on to a new job, though. I used to workout during lunch time, but it was not possible at the new work place. So now, I usually go to the condo gym 2-3 times on weekdays and hit the FF at IOI mall during weekends.

Overall, I'm quite satisfied with the progress I've made. I feel good, and the tshirts are getting tighter. Haha. So the goal now is just to keep going and see how ripped I can get. Yes, that also means eating "cleaner", which is not always the easiest thing to do.

I must admit that I do miss running, though. Especially running in events where the adrenaline usually pushes you past your limits. So I'm also striving to slot in a bit more running time, although not too much, so as not to lose what I gain in the gym.

Wish me luck and have a great year ahead!

Getting Back Into The Game

Ramadhan was indeed a welcomed rest. But I guess I don't have to go into the details of how fulfilling it is spiritually, and the health benefits of 30 days of fasting actually brings. Overall, I didn't lose that much weight. Only 1.5 kgs, but I do feel healthier and physically rejuvenated.

Although my plan was not to completely stop any physical activities, I did, however, keep it at a minimum. I mean, it's never easy with the very early mornings and the adjusted working hours. With a significant amount of time allocated for our religious duties, I was happy with some mini workouts, usually just before buka puasa. But no, I did not go running. Not even once. Hehe.

And so, it's now time to re-look at my fitness goals and get back into the game. I've been to the gym three times since Raya and I'm slowly regaining the groove and strength. Although I have yet to visit the newly refurbished Fitness First IOI Mall. Yes, I have gone through more than a month without using my paid gym!

Yesterday morning too, I went for my first run. It was alright, but my legs were kind of aching by the time I got to the office. Haha. I think I have a couple of events coming up, but really, my running goals have been placed in the backseat for the rest of the year. 

So really, my goal now is to basically maintain my current weight and tone up, and become fitness cover model material. Hey, a man in his 40s can also dream, OK? :)

Transformasi!

No, this post has got nothing to do with politics and the upcoming general elections (yes, don't think we've forgotten about it, hehe), but more on my own personal physical transformation, since it's been a while since I last shared any real updates.

Anyway, at the beginning of March, I made the switch from Celebrity Fitness in One Utama to Fitness First Platinum at The Curve. I must say that it took a while for me to adjust to the environment, as I've been using the same facilities and seeing the same faces at CF for the whole of 2012. It's still more or less the same distance from the office though, and I'm keeping to my routine of working out during lunch hour.

And the great thing too is that if I'm too busy and can't make it to FF, I'll make it up by just hitting the gym at the condo. Although I would be confined to just dumbbells and a couple of machines.

So, what else has changed for me? Well, last year was about fat-loss mostly and some muscle-building. That was how I managed to trim down to 78kgs from 93kgs, my weight in mid-2011. I stuck to mostly the same workouts, but in all honesty, did not really push myself too hard.

Still, by early this year, I've shrunk to size M, and a 32 waist. It's quite incredible really when I look at my old clothes. Besar gila siot!

It also means that I've been revamping my wardrobe. Yup, transforming oneself costs money. In my case, I had to buy new pants, shirts, T-shirts, belts etc. The suits I bought in the UK that I used to wear on MHI can no longer be worn. In fact, I passed some of my still-good blazers to the wardrobe department for them to use. Hehe.

Back to my workouts, I have decided to complete the transformation by going heavier and pushing myself past my limits. If last year, I would stop after a few reps, now I basically push to failure while lifting heavier. And yes, I'm seeing good results.

My weak spot is still my abs, as I'm still just too lazy to go beyond the obligatory planks and crunches. Arghhh!

As far as supplements are concerned, I consume whey protein, but that too on a somewhat irregular basis, which is a bit of a waste, really.

What about running then? Well, it was always my routine to alternate my days between running and the gym, and I have in fact clocked solid mileage these first three months, but I'm afraid I will be cutting down on it starting this month.

For more muscle growth, I need to do less low-impact cardio exercises and stick to the high-intensity stuff. I would probably run twice a week with a lot of sprint work thrown in, but I have to give up my long-distance dreams.

Ironically, my biggest challenge now is my food intake. Not that I can't leave behind the typically oily Malaysian fare, but having discovered I'm actually lactose-intolerant sometime last year, I have had problems staying away from dairy. Susah ok?! What happens if I do? I get really bloated and massively gassy. It's not a pretty picture at all, I tell ya.

That apart, it's been a great journey of transformation and I hope to have that much-coveted cover model body by the end of next year. So, as the cliche goes, do watch this space! :)

Fitness Inspiration: Ahmad Faiz Ariffin

Half my age, Ahmad Faiz Ariffin is my current fitness inspiration. I first spotted him on an fb group called Malaysia Muscle and was basically shocked to find out that he's only 20 years old! Also found out that he has three younger brothers, all of whom have been converted into gym enthusiasts by Faiz himself.

And so, I thought it was a good idea to invite Faiz and the whole posse to MHI and share their inspiring story. They were a bit nervous this morning, this being their first "live" interview on national TV, but it turned out good in the end, I thought. Well done, boys!

Faiz himself is a well-mannered, well-educated young boy with clear goals and obviously, the necessary drive and determination. He first got hooked on to the gym some three years ago, and decided to give body building a proper go. And so far, he's chalked up some top 3 finishes and even a title in the junior category of local bodybuilding competitions.

Faiz is also doing his ACCA at Sunway University College and is known as a humble and down-to-earth lad. And oh, with such a physique, modeling gigs have also been coming his way. In school, he was into chess, track & field and martial arts, and basically excelled in all.

I also told him about my own fitness goals, and he was kind enough to offer me any help needed. So, I might just take up on his offer and drop by the gym he goes to in Tmn Tun one of these days. Hello, bigger biceps!

You can read more about Faiz HERE and HERE

Motivational Poster

With Larian 40 Taman 100km filed under "Mission: Accomplished", 2013 is about hitting another goal for me. I.e.: maintaining an ideal body weight to look good in a black T-shirt. Like so...

Hitting A New Low

Of the good kind, of course! Yup, stepped on the scale today and saw "81.8", definitely a new low for me : ) My running has been consistent, but I've also tried a new circuit-training routine. Hope I just won't get confused by all the muscle building, fat burning and cardio for performance! Meantime, yes, I do need a bunch of new clothes!

Call Of The Kettle Bell

I'm sure you've seen these innocent looking things by the window of fitness shops and thought, "OK, like THAT'S gonna help me with burning fat and stuff". Well, all I can say is, you will be surprised!

The thing about the kettle bell is that it's perfect for you "so-busy-that-I-can't-find-time-to-exercise" lot out there. It's not expensive and you can easily keep them at home or at the office and use them whenever you want.

Seriously though, having known only dumbbells and barbells all this while, using the kettle bell was a nice (and intense) surprise. I regularly use it for squats now, and I can feel the results. For more ideas on how to use the kettle bell, check out this video: