😄I’m Losin’ it!! Yeah!! Now 90kg and had lost over 23+kg in 7 months since January I was 113+kg till now August 2019. 😃
🤔Of course weight is just one of the benchmark of health, importantly i’m still eating healthy, getting sufficient rest, exercising and maintaining muscle mass. Will continue to do health checks and track my progress! 😍
🙏Thank you everyone for your support and hope I too will encourage and inspire y’all to stay healthy just like what others have done for me through their own health journey! Passing it forward! 👍😄
😍💪YES!! Just did my 2nd check-in of my body composition measurement at the onboarding program by Active Health (under Active SG)!😄 At Admiralty Medical Centre.
🎉SUPER NEWS! CELEBRATIONS 🥳
I went from overall 49/100 (unhealthy) score to 60/100 (average) in 3.5 months time (between 16 March to 2 July)! My diet, lifestyle changes and exercises has worked tremendous! Sharmila my fitness specialist she is super happy for me too 👍😊
She explained the various results for me and guided me with proper muscle strength training form and advised how I should approach my exercise now onwards. She wants me to do 2-3 times strength training per week , then rest that particular muscle group for 2 days and so on. Reduce repetitions from 20 to 12. Lessen my resistance band as currently its too much for my training as she can see I am straining and should be sustain slow movement, do squarts without the band for now and watch my form. But she will get the other specialist to email me for further instructions of how to strengthen my core muscles without straining my spine problem.
So basically in 3.5 months (between 16 March to 2 July) I had achieved:
1. Dropped 12 kg of fat mass.
2. Reduced 6.7% of body fats.
3. Muscle mass also reduced around 1kg but it is relative as my body weight overall dropped also the machine is latest so maybe more accurate now than the previous machine I used.
4. Lost 13 kg in total weight.
5. BMI dropped from 37.9 to 33.
6. Visceral Fats dropped from 20 to 17, yes!!!
7. Metabolic Rate seemed similar but it’s improvement because it is relative to body weight so I had improved from a deficit of 491 kCal to now deficit of 295 kCal so an improvement of 40% !! But of course still lots of work to do as it’s still not within normal range which at my weight should be (1923 to 2268), my current is way below at 1628.
So all in all it is definitely an improvement!! GAMBATEI !! 🙏👏😄 Of course still more work to do and continue to improve my strength and muscle mass to increase my metabolic rate as well as reduce my visceral fats to normal range too. Yippie!!! So Happy 😁
Hope everyone also improve our health and fitness level! Let us all get better quality life👍🤩
How much weight fluctuations do my daily diet and exercise cause? Here is a one day look, of course it can vary depending on my food intake and activity of the day.
😄Before meal — 94.3 kg
🍲Took my one meal of the day of low carbs, veg and meat and some starch from banana and cake I baked with almond flour.
😋After meal — 95.7 kg (gained 1.4 kg from food intake alone)
🚴♀️ 💪After 30min cardio & 30min resistance band muscle workout — 94.9 kg (lost 0.8 kg)
😴 Went to sleep and next day — 94.6 kg (lost 0.3 kg) looks like I gained overall 0.3kg from the day before.
But as my activity and food vary overall I do lose throughout the weeks and months. But I know my fitness and internal health has been improving too that’s for sure as I do blood tests to see the actual improvements and will do doing another set of body composition measurement next week to see how my visceral fats and muscle mass change in the past months since. Stay tuned 👌🙏😍