Fitness Journey: The Secrets to Lowering Body Fat!


Looking back after my 100-day fitness journey,

I realised I set a 15 percent body fat target at the beginning and to be honest, I have no idea how and if I am going to achieve it. Heck, I am not even sure if I will complete it.

This is the final installment of my fitness journey, where I will be summarising all the important lessons I have learned throughout these 100 days. There is one simple rule that anyone is capable of, i.e. to start something right now. Start your 30-second plank, 10 pushups or jumping jacks right this second and you are on your way on your fitness journey.


Intermittent fasting








Intermittent fasting is a simple way of conditioning your body to use energy more efficiently; burn more fats and improve cell growth among all the benefits. You just need to maintain a minimum window of 16 continuous hours fasting in a day. This is the only way to stop insulin production and thus initiate fat burning. Some may perform up to 20 hours fast, or 24 hours fast once a week for more evident results. For your fitness journey, do start at a pace that stretches a little a day. If 12-14 hours is what you can start with, it is good enough and way better than snacking round the clock.


High-Intensity Interval Training (HIIT)








One of the best perks of HIIT is that it raises your metabolic rate hours after you have exercised i.e. even when you are resting you are burning more calories. Do not get too excited yet, it requires you to push your reps to the maximum you can within a short duration and then repeat sets with short breaks in between. The whole point is to bring the heart rate high up and maintain at a relatively moderate high level over 15 to 30 min duration depending on the intensity that suits you. Do not shortchange yourself during your fitness journey into doing a routine that is “comfortable”. If it doesn’t push you out of your comfort zone, it is wasting you more of your time than saving it.


No processed carbs








This is the only “do not” in the list which should be relatively the easiest since it requires you to just not eat processed carbs. This is similar to intermittent fasting where you are likely to experience hunger pangs. However intermittent fasting is more of when you eat than what you eat, so I find that eliminating processed carbs (what not to eat) complements the benefits of intermittent fasting. If it looks like it came from a factory, do not eat it.


Lifting heavy weights/dumbbells








Finally, this area is probably the game-changer of my fitness journey. Many associate lifting weights with men who seek ripped physique but most do not realise the benefits of building muscles that we barely condition over our lifetime. Due to our lifestyle or nature of work, it is a fact we do not use or develop most of our muscles daily. Each pound of muscle burns more than twice the calories than each pound of fat when at rest. If you realise by now, losing fats and weight happens not just when you exercise, but way after you did. So make sure to incorporate this area of workout in your fitness journey no matter what. Watch my video for tips to make sure you are doing it correctly!


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