4 everyday Singaporeans share their personal fitness tips

    jeremy-fitness-tips-hearsayers

    4 everyday Singaporeans share their personal fitness tips

    1. Jeremy (Instagram:@jeremylkt)

    jeremy-fitness-tips-hearsayersShare with us your inspirational story to this body in a short summary.

    I was a very skinny kid since I was young as I have a high metabolic rate; it also didn’t help that I was in the cross-country team during my high school days. Friends and relatives will sometimes make fun of my skinny frame and this has adversely affected my self-esteem. But things started to improve when I joined the canoeing team in JC. Due to its anaerobic nature, I started to pack on muscle mass, albeit gradual and minimal by bodybuilding standards. Only during army did I focus on gym workouts as my sole sporting activity, armed with the basic training knowledge I have. I began to read up more by looking through online articles and forum to widen my knowledge and make my training and nutrition more effective and efficient. This translated into a fitness lifestyle I held on to throughout my university days and working life now.

    Diet vs Training, which is more important in your view?

    I would think nutrition plays a more important role than training in shaping one’s physique. To me, nutrition is like the pillar to a building. If it is not sturdy, whatever you have built on it runs the risk of collapsing. If my nutrition is not on point for the day, I may feel tired and not able to push to the optimal intensity for my training, thus impeding my progress. Training may be what I do for 2 hours in a day, but nutrition is what is responsible for recovery for the rest of the day. And not to mention muscles grow during recovery, not training. Thus I will place nutrition over training any day.

    Some people are dutifully training as well, why are they not as developed?

    This could be due to many factors, some that I could think of include:

    1. Nutrition: poor macros, calorie deficit during a bulk, surplus during a cut.
    2. Lack of sleep: some people live a hectic lifestyle and may compromise on their sleep. Muscles grow and recover during rest. With minimal rest come less than ideal physique development.
    3. Training: poor intensity, no progressive overload, sub-optimal programming.

    How many times you train per week, and how many hours per session?

    My current training routine is 5 days on 1 day off, and I try to get in 2 hours per session.

    Mistakes that beginners make all the time. What are they?

    Poor exercise selection such as doing biceps and abs only and missing out on all the large compound lifts. Compound lifts are heavy work and will stimulate the entire body for beginners to gain strength and size fast. Another mistake is talking too much, which will result in a lack of focus and intensity. Usually I combat that by putting on my earphones and focusing on the task at hand – music on, world off.

    Does looks really boost confidence?

    For me, it does. Having a good physique not only makes you look good, but the fitness level associated with it also improves your mental well-being. Overall, it makes you feel good about yourself and translates into confidence.

    2. Victoria Pang (IG: @veektoriaa)

    victoria-fitness-tips-hearsayers

    Share with us your inspirational story to this body in a short summary.

    Honestly, I don’t have much of an inspirational story. But I was really weak, I couldn’t do a single push-up, I couldn’t do sit-ups properly, I couldn’t even run for more than 5 minutes without giving up. I started following Blogilates’ on YouTube. The more I worked out, the stronger I got and I loved how how my body started looked in the mirror. Slowly, I progressed to more intense exercises and now I’ve started lifting!

    Diet vs Training, which is more important in your view?

    I know many others out there will argue that you can’t out train a bad diet but I don’t believe in sticking to a strict diet that is unsustainable in the long run. But if you train on a regular basis, it becomes a habit and even a lifestyle that is healthy and fulfilling!

    Some people are dutifully training as well, why are they not as developed?

    People always have unrealistic expectations and constantly compare their bodies to others. You can’t expect to have the same results just because all our bodies are built differently and everyone is on their own fitness journey. Also, having visible muscles does not mean you’re strong and vice versa. So don’t compare aesthetics with function!

     

    How many times you train per week, and how many hours per session?

    I work out 4 times a week, 45 min to 1 hr per session, I don’t believe in long workouts that span 2-3 hrs at the gym.

    Mistakes that beginners make all the time. What are they?

    Hahaha, I’m actually still starting out and I still consider myself a beginner. But I think the main mistake is definitely blindly following fitness advice from social media influencers. Information is readily available but it’s difficult to discern what is correct; so they must be very cautious when searching for fitness tips online.

    Does looks really boost confidence?

    Even the “body goals” on Instagram have times when they feel insecure. Hence, no matter what condition your body is in, if you’re never happy with your body, you’ll never be confident. So the key to being confident is taking ownership of your body and working toward the body you want!

    3. Joshua Woo (IG: @tidusjwoo)

    joshua-fitness-tips-hearsayers

    Share with us your inspirational story to this body in a short summary.

    I would say that the motivation to get fit stems from being teased when I was younger.
    Most people might not believe it now, but I used to be a fat kid—I even failed my NAPFA all the way till i was Secondary 2. The turning point came when I decided to take a plunge and join the canoeing team despite not being able to do a single pull-up. That kickstarted my fitness journey, and since then, i’ve ran several half-marathons and a marathon, played squash for my school, as well as competed in bodybuilding and powerlifting competitions.

    Diet vs Training, which is more important in your view?

    I think both are equally important. Fitness is a lot about balance, so it is important to have both a good diet and to train well.

    Some people are dutifully training as well, why are they not as developed?

    There are several possible reasons:
    1. Going back to the previous question: a poor diet. Generally speaking, weight gain (both muscles and fats) can only occur on a caloric surplus. So it doesn’t matter if you’re dutifully training if you’re not eating more than your Total Daily Energy Expenditure, because your body doesn’t have enough calories to grow.
    2. Inability/failure to correctly perform an exercise. As anyone can tell you, a squat is meant to move the weight from point A down to point B and back up. But how you do it has a big role to play in whether you hit your glutes, or your quads, or if you’re simply loading your lower back and your joints. Simply put, if you’re not exercising the correct muscle, its hard to make it grow.

     

    How many times you train per week, and how many hours per session?

    I hit the weights 3-5x a week, depending on my schedule, with sessions lasting as short as 30 mins to as long as 1.5 hours. I also play squash 2x a week for an hour, and occasionally do 5km runs for cardiovascular health.

    Mistakes that beginners make all the time. What are they?

    For “hard gainers”/ectomorphs—not eating enough. Generally speaking, a lot of beginners get caught up with lifting weights beyond what they should be handling, resulting in poor form and shortened range of motion. This results in a lack of muscular stimulation (and in turn, poor results) or even worse, injury so…stay safe and practice safe sets!

    Does looks really boost confidence?

    I think looks CAN boost confidence, but it shouldn’t be what gives you your confidence. As human beings, we all have innate self-worth—a light inside us if you will—and i believe that is what we should focus on, rather than rely on looks for confidence.

    4. Sara (IG: @activelysara) Blog: dayre.me/activelysara

    sara-fitness-tips-hearsayers

    Share with us your inspirational story to this body in a short summary.

    What really got me properly into fitness was a breakup – I was naturally heartbroken and could either cope by eating tons of ice cream, or channel my energy into becoming stronger, fitter and leaner. I am so glad I chose the second option!

    Diet vs Training, which is more important in your view

    To be fit, I think you HAVE to balance both because dieting without training will leave you skinnyfat or worse, weak and training without dieting will not show all the work you’ve put i to your body.

    Some people are dutifully training as well, why are they not as developed?

    This is related to the previous question – fitness is 70% diet, 30% fitness. Always start with diet first, and refine with training. Many people just do one or the other and expect results. It’s hard work, but very rewarding!

    How many times you train per week, and how many hours per session?

    I only workout for 30mins max in a day, 6 days a week. This 30mins is mainly Kayla Itsines’s BBG program, but I also do strength training and yoga on days I am not using her circuits. I don’t have a gym membership either – if you want something, you will work for it. Fitness is no different.

    Mistakes that beginners make all the time. What are they?

    Only focusing on cardio (treadmill) for girls, which is what I used to do for 20-30mins a day and did not see results. Cardio like HIIT is a lot more effective, and if you combine it with strength training, you will see the results in leaning down, toning up and gaining abs. The treadmill will not give you abs.

    Does looks really boost confidence?

    I believe it’s the other way around: confidence boosts looks. I am so much more confident nowadays because I am so much happier and healthier, and other people notice too. Do what makes you happy, and you will shine.

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