Hello there! It is an honour for me to write and share my
thoughts with all of you. I am sure that all readers must be expecting a review
of ‘The Journey’, a recent film that has surpassed KL Gangster and Ombak Rindu
as the most profitable Malaysian film of all time! However, that is not the
context of this story. It is regarding the journey of my life to be a better,
healthier person.
I started working at Vision College on December and I feel
very happy to be one of the academicians. However, I feel that I need to be in
a better shape – physically, in order to fit my job scope that demands a lot of
effort and hard work. I feel that even though I am glad with my job and the
challenges, I still feel that something is amiss, like an empty feeling inside
my heart.
One day, I went for a medical check-up. Thankfully, the
results show that I am healthy, but my BMI was horrendous. It struck my heart
like a thunderbolt struck by Thor. Even though I have the height, my weight is
almost double than the suggested ratio.
Thus, after 2 months of working and after that particular
check-up, I signed up with a gym near my house on February 5th. My
initial workout is health screening and assessment by my trainer, Farid. I weighted
139 kg on that day and 40% of my weight is fat. F.A.T. FAT!!! So, he suggested that I need to change my
lifestyle: eating habits, physical training, and sleep. From a person who has
been drinking sweet drinks EVERYTIME, I need to change them into H20 as the
main, sole source and have to start
eating clean, not like I used to where it is a lot rice and pasta. I also need
to put my time into physical training on a daily basis to get into shape faster.
Sleep is also crucial as the body needs it’s daily, adequate rest.
The first 3 weeks is the hardest as I find myself lethargic
and quite emotional even though my body is responding positively. This is
because of consistency. I changed my eating habits into 5-meal plan. The three
main meals: Breakfast, Lunch and Dinner and 2 snacking time between
Breakfast-Lunch and Lunch-Dinner. By doing this consistently, it is a good way
to energise my body whilst controlling my hunger with many meals but in small
portion. My usual breakfast is oats or cereal with milk. My lunch is whether
nasi lemak or fried glass noodles (meehoon). My dinner is Subway sandwich
(minus the sauces, more veggies). My snack is usually oat biscuits or a
Gardenia 70cent bun. Besides this, I drink plain water on a large scale, at
least 3 litres daily. It helps to make me feel full even though I am eating in
small portions.
Besides dieting, training is essential in losing weight
swiftly. I do my trainings on a daily basis at night. I usually spend my sessions at the gym around
2 hours. My training started with 30 minutes of cardio on treadmill. However, I
have added more time of it right after my second week to 1 hour with an added
30 minutes on cross trainer. Currently, my cardio includes both with additional
30 minutes on stepper. Cardio is crucial in losing weight; my main goal. Another training that I do is weight training.
I use the machines to improve my body shape by developing the muscles.
Alright, it has been two months since I started working out.
The results are priceless as I have lost 20 kg in that period. Twenty
K-Freaking-G! :D
There have been changes as I am slimmer as my families,
friends, Vision staffs and students - Yeah, all of you :D - noticed it over the
course of time. I feel much better as I am more energetic and active compared
to my old self. I hope I can achieve my ideal BMI rate before I end my yearly
membership with the gym.
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| Prior Training & Diet |
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| After 1 month of Training & Diet |
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| After 2 months of Training & Diet |
Written by
Muhammad Fahmi
Lecturer,
Department of Health Sciences,
Vision College
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