Mother Knows Best

Men's Health (Malaysia) - - Fitness -

BELLY OFF CLUB Trav­el­ling was an­other source of con­ster­na­tion. “Stay­ing seated for an ex­tended pe­riod on a long flight was an un­com­fort­able ex­pe­ri­ence. Plus, sight­see­ing re­quires a lot of walk­ing, which I found dif­fi­cult. My size pre­vented me from en­joy­ing my va­ca­tions,” he adds. And so he de­cided to take all the neg­a­tiv­ity that life had thrown at him and turn it into some­thing pos­i­tive – by shed­ding those ki­los.

While search­ing for ways to lose weight, he came across a weight-loss pro­gramme called Jom Ku­rus that’s hosted by lo­cal fit­ness celebrity Kevin Zahri. “It was worth the RM300 as the e-books, the videos, the group ac­tiv­i­ties and the sem­i­nars helped me get started on my fit­ness jour­ney the right way,” Razak en­thuses.

He then joined the NST Body Makeover Chal­lenge, where he set him­self the goal of see­ing the nee­dle on the scale drop be­low 100kg. “I ac­tu­ally over­achieved and dropped to 95.1kg,” Razak says. “That was my low­est weight and my proud­est mo­ment to date.” Af­ter the chal­lenge, he grew to love HIIT ex­er­cises as well as weight train­ing.

Con­trol­ling your food por­tions is the key to cut­ting down your body fat per­cent­age, he opines. “I eat six meals a day, but I pay par­tic­u­lar at­ten­tion to count­ing the macronu­tri­ents,” he says. He only eats carbs in the morn­ing too. Af­ter drop­ping 124.9kg, Razak has started con­sum­ing about 35% each of carbs and protein, and about 30% of fat ev­ery day. This adds up to a daily in­take of 2,856kcal, which is suf­fi­cient for his four-timesa-week work­out plan. He cur­rently weighs 109kg.

Even if there were no cheat days, there’ll al­ways be cheat meals. When he was los­ing weight, Razak had about two to three cheat meals a week to sat­isfy his crav­ings. He has now learnt to ex­er­cise even more self­con­trol. “I take only one spoon­ful of what I’m crav­ing and be done with it,” he says. He con­fesses that he can’t live with­out cake – specif­i­cally, red vel­vet cake – but re­it­er­ates that it’s all about snack­ing in moder­a­tion be­cause “a spoon­ful of cake once in a blue moon won’t kill you.”

When­ever you feel like giv­ing up, re­mind your­self why you wanted to lose weight in the first place, Razak ad­vises, and al­ways do it for your­self and ig­nore the haters. “Set longterm goals and never look back,” he con­tin­ues, be­fore stress­ing the im­por­tance of fo­cus­ing on how much weight you’ve lost so far and how much fur­ther you can go from here.

Make no mis­take; los­ing more than half your body weight is a re­mark­able achieve­ment. It takes hard work, ded­i­ca­tion, self-be­lief and, most im­por­tantly, a kick in the butt by mum. “Change your mind­set, and that will change your body,” Razak says. “A good trans­for­ma­tion will al­ways al­low you to live a health­ier life­style.”

MON­DAY TUES­DAY WED­NES­DAY THURS­DAY FRI­DAY SATUR­DAY SUN­DAY BREAK­FAST: MID-MORN­ING SNACK: LUNCH: MID-DAY SNACK: DIN­NER: SUP­PER:

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