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Recent small wins to celebrate after a few of my friends suddenly realised I grew muscles & pointed out to me ๐ซฃ๐คฃ
๐ My Journey From Feb to Sept 2024
I've always been more inclined to go for low/no-cost workouts to be more cost effective & I do believe we can still stay healthy/fit through them! Personally I used to focus more on running or YouTube workout videos periodically and wasn't as consistent, especially after I started to work.
Then I decided to embark on a 60-day transformation journey with a community of friends & also got my sis + bro-in-law to join together! It is a lot more fun when you have a community & accountability partners ๐ญ๐ป
I've always believed in developing a sustainable lifestyle that I can continue to have, rather than a crash diet with potential rebound too! I still very much love my coffee & desserts โ๐๐
Sharing what I feel worked for me but please seek medical advice if you require it:
1. High protein, low carbs diet ๐ณ
- Learnt to calculate how much protein I should take (depending on our goal of maintaining or building muscles)
- Took plant-based soy protein powder on a daily basis to hit my daily required protein intake & also because I learnt that plant protein is much better for us
2. Find what's enjoyable & doable๐๐ปโโ๏ธ๐๐ผโโ๏ธ๐ธ
- Running at a slower pace for fat burn instead of losing our muscles (Approx 70% of our max heart rate to be at an optimal state for fat burn)
- Community workouts & doing it with friends (Zumba, kickboxing, HIIT, running club etcโlet me know if anyone is keen to join or have a workout community!)
- Exercised around 2 to 3 times a week
3. Strength/Resistance training is a crucial part to build muscles ๐ช๐ผ
- It's not all about having to go to the gym & lift heavy weights!
- Start with using our body weight and do simple exercises like squats, sit ups, push ups
- Incorporate light dumbbells/weights for home workouts (I used 2x 4kg at home & bought from ezbuy years ago when I was in poly haha)
4. Track results consistently ๐
- Did mine through a body analysis machine (Inbody) linked to an app. I can help others to use it for free if anyone wants toโjust comment/DM me โบ๏ธ
- Look at stats for body fat, visceral fat & muscle mass for accurate results of your progress (my weight increased a little but I lost fats & gained muscle mass!)
Happiest of all is able to share my journey & inspiring some friends to start theirs too โบ๏ธโจ Told them I'm quite shy to post HAHAH but many were very encouraging which I also hope to be able to add value to more people!