Mother Knows Best
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: