10km Run Progress

One year ago, I ran my very first 10km run together with my wife and sis in law. I weigh about 80+ kg and was also a smoker then. I finished the run in 1 hour 38 mins and 51 secs, ranked 2171 out of 3395 runners!

I told my wife that I will never attempt something like this again as I could barely walk the next day!

Fast forward to the present day, I finished my second 10km run via BSN Putrajaya Night Run. Weighing in at 69 kg and smoke free, I was able to finish the 10km run in a respectable 1 hour 8mins and 21 secs, ranking 250 out of 1563 runners.

Did I train for the run?

Nope. All it took was #Freeletics

Dare to try?

Freeletics improved my fitness!

Freeletics JB Session - 20th Sept 2014

Had a great session teaching and motivating new members of the Feeletics JB team! Loved the enthusiasm and desire of members wanting to lose weight!

Freeletics JB Session 21 Sept 2014

Facebook Sit Up Challenge!

Its only the beginning!

Free FREELETICS Workout Session at Johor Bahru

The Freeletics JB team organized its first ever Merdeka Sweat Session on the 29th of August 2014 at Dataran Merdeka, Johor Bahru.

Despite the slight drizzle, it did not dampen the spirit of members and neither did the weather prevent them from coming to join the session.

Team leader for Freeletics JB, Shafiq Yahya led the workout session by explaining the proper posture and method for each workout.

Followed by members taking on the challenges/workouts...

Session ended with Team Leader Shafiq sharing tips on proper diet and eating habits. We all know that the secret to losing fat and weight is through 70% diet and 30% exercise.

Last but not least...Group Photo!

Well done guys...and gals!

Further information about Freeletics in Johor Bahru can be found in their FB page at HERE

Benefits of FREELETICS, My Personal Experience

I've been doing Freeletics for the past 18 weeks completing the 15 week cardio program and now in my 4th week of the cardio+strength program. Choosing the Freeletics program was one of the best decision I've made in my journey towards building a healthy and fit body.

Here are some of the benefits and changes I've gone through since I started Freeletics

1. Improved Stamina 
This was the most significant benefit I've experienced while doing the cardio program. I put this to the test by going for runs, completing 12km and 15km (something which I've not done before) at a time that I would consider good for a beginner runner.

In fact, I felt that I could go on and on (no difficulty in breathing) if not for the cramps I was feeling ( I read that this was caused by lack of minerals).

The point is, after I started Freeletics, I had no breathing difficulty while running 5km or 12km or even 15km (in other words improved stamina). This was of course in stark contrast a 10km run I did last year when I was totally fat and unfit. Not only was I suffering from pains and cramps, I had difficulty breathing throughout the run.

2. Weight Loss and Body Fat Reduction
This is another significant improvement that I'm experiencing. Just take a look at my transformation photo after completing the 15 week Freeletics Cardio program:

3. Improved Mental Toughness

Freeletics is a workout that challenges both your physical and mental strength. Many times especially during the first few weeks where I felt my body could not go any further and I wanted to give up on the program. There are also times where I feel so tired from the previous day workout that I was thinking for sure I would not be able to complete the workout for today. Yet, what kept me going was pure willpower and mental strength. 

Over the span of 15 weeks, I felt the improvement in my mental strength as I completed each workout. My mental strength grew and as so was my confidence in facing the challenges thrown to me each week. Ultimately, I realized that Freeletics was not only a program to get fit. It was also program of self discovery and helping one to start believing that nothing..I repeat nothing is truly impossible!

4. Minimal to Zero Injury

I used to love running a lot and I put in lots of mileage to stay fit during my mid twenties. I ran for 1 to 2 hours daily at that time and I lost weight in the process. The problem with running long distance was injuries. Perhaps it was the wrong shoes or it could be due to improper running gait. Whatever the reason was, I was in pain both from muscle soreness and joint pains. Sometimes I could barely walk and had to take a day or two away from work to recover. Eventually the pain and injuries just got too frequent that I decided to give up running. From that point onward, everything related to my health started to spiral downwards.

I wasn't until recently, at the age of 32 that I started to pick up exercising again. Stumbling upon Freeletics was the best thing ever. The workouts were intense yet only range between 5min to 40 mins. Despite putting my body to the test during the workout, it was not prolonged therefore reducing my exposure to injuries. 

In addition, following the correct posture of doing each exercise helped in preventing unwanted stress to my body. In short, I had enjoyed an intense workout with little or no risk of injury. Doing Freeletics is not about endurance (such as what running was to me). I see Freeletics as an efficient and effective use of my body to build an even better body.

12 Aug 2014 : Initial Attempts with the Chin Up Bar

Despite completing 15 weeks of the Freeletics Cardio program, I realized that my upper body strength is pretty weak. Here's my attempt at chin ups captured on video.

Hopefully in weeks to come, I will be able to do both chin ups and pull ups easily. Eventually I intend to progress to other Calisthenic routines!.

Cheers!

4 AUG 2014 - My Transformation

After 15 weeks of grueling Freeletics Cardio program consisting of thousands of jumping jacks, situps, burpees and climbers, this is the outcome of my transformation:

Between 15 March 2014 to 3 August 2014, I lost a total of 17 kg via the Freeletics Cardio program as well as eating a diet consisting of low carbs, minimal sugar, high in protein coupled with loads of vege and fruits. 

The diet helped in losing weight while the Freeletics routine quicken the weight loss as well as giving me a healthier looking body. 

This is my transformation!

From 88kg in March to 71kg in Aug 2014

To change one's lifestyle, one has to be determined to make the sacrifices. Do not expect to lose weight or to remain healthy if you have no control over what you dump into your body. 

Do not expect to get a lean and nice figure from walking or doing light exercise. Yes, I agree that these exercise will contribute to your overall good health, but will never give you the nice and fit body that you see on magazines. In addition, these exercise will never improve your stamina or the strength. 

If you're looking to build a strong and healthy body, I highly recommend you to follow the Freeletics Cardio program that I've just completed. This is no stroll in the park program and most probably 70% - 80% of you would have given up by the 2nd week. 

Now I'm throwing a challenge at you! I'm challenging you to complete this 15 week program.

Trust me when I say that by the end of 15 weeks, you'll own a body that is so much fitter, stronger and leaner then before.

My transformation picture is a proof of my claims.

So are you ready to take the Freeletics Challenge?

If YES, then click HERE to check out 

FREELETICS CARDIO PROGRAM

More TRANSFORMATION PHOTOS:

Freeletics Transformation Malaysia

Freeletics Transformation Malaysia - Picture taken 6th Sept 2014

3rd Aug 2014 : Birthday + Soon To Complete the Freeletics 15 Week Cardio Program!

It is my 32nd birthday today! Yay! And what better way to celebrate then to to complete my final day of the Freeletics Cardio Program.

Today is Hell Week 15, Day 7 of the Cardio program. And all I need to complete for today are the following exercises:
1) Metis
2) Apollon
3) Aphrodite

What is Metis?
- 10 burpees
- 10 climbers
- 10 high jumps

Completed this with a new Personal Best time of 5 mins 20 sec!

What is Apollon?
- 25 burpees
- 400 m run
- 50 deep squats
- 400 m run
x repeat 3 times

Completed this as well with a time of 33 min 45 sec!

Last workout which I will be doing later in the evening is Aphrodite

What is Aphrodite?

Should have no problem completing Aphrodite for I have done this workout countless times. Round 1 and Round 2 are always the most difficult as it challenges both the body and the mind. Once you get past R1 and R2, the remaining rounds are just a breeze.

In my next post, I intend to post the progress pic from the day I started Freeletics till completion of this program. You'll be the judge of the effectiveness of this program.

Lastly, I'll be taking a break for a day or two before starting the next program. What program? Well stay tuned to this blog and find out.

Cheers and Work Hard Everyone!

Achievement - 21 June 2014 : Completed My Very First 12km Run!

To be honest, I'm real happy to have completed my very first 12km run! In addition, this was my very first night run as well! 

What a big difference it was running at night, the cooler temperature and no sunlight blinding the eyes made my run very much bearable. Another achievement that I would like to "brag" about was that I managed to complete the run without stopping to rest/walk.

Anyways, here are some pictures taken from the Sundown Night Run held on the 21st of June 2014:

My official run time:

I'm still having pains on my left knee despite resting for two days. I believe there's two reason causing my knees to hurt everytime I finish a run:

1. My knees are really weak and loose

2. I have yet to discover a proper running style that would minimize the impact on my knees.

Despite all the of this, I'm still looking forward to achieve my ultimate goal of completing a full marathon by next year! Wish me luck everyone!

Achievement : 31 May 14 - Ascended Gunung Lambak

Completed the Gunung Lambak, Kluang climb on the 31st of May 2014. Nothing out of the ordinary but this is my first "gunung" climb in many many many years. 

2nd from right...that's me!

Initially I thought it was easy, after all 1400m should be easier for experienced "gunung" hikers. In fact I thought my Freeletics training would make this climb a breeze! 

Guess I totally underestimated this hike! The path was a vertical challenge (we took the most challenging path up) for me as many sections of the "gunung" we had to depend on ropes to assist in our climb  Luckily there were no leeches to bother us...phew...

Top of the Mountain!

Made it to the top within an 1 hour with minimal breaks and rest. I guess the younger guys in the group really pushed me to finish fast. There's a great sense of pride in me to find that we managed to finish within an hour for I have read that it normally takes about 1.5 hours to reach the peak. 

To the experienced "gunung" hikers, Gunung Lambak should be a breeze to climb. As for me, I see it as an achievement that marks my first "gunung" climb. Lastly, no matter how big or how small the achievement might be for me, 2014 has certainly been a life changing experience for me. Gunung Lambak is one of them!

Cheers and Stay Fit!

20th May 2014 - Lose Fat or Die Trying Log

I've made it to Week 6 of Freeletics! Workouts are becoming bearable yet hard if you're pushing to beat your previous Personal Best (PB) time. I was dreading the night before thinking I had to face the dreaded IRIS routine twice for Week 6 workout. Just in case you did not know, I really suffered to finish IRIS in Week 2. Took me about 40+ minutes to slog through.

Surprisingly, completing IRIS today was not as difficult as I think it would be. It was challenging no doubt, but bearable. Took me about 33:49 mins to complete! A huge jump in comparison to the first time.

Also in my previous log, I mentioned about incorporating yoga in my routine to reduce muscle stiffness. Considering that for the past 12 days, I had no problems with stiffness, I decided to replace yoga with light body weight workout in the morning before work instead.

Before work routine (morning): 100 push ups + 200 squats

This will be done in 4-5 continuous sets consisting of 20 or25 pushups + 40 or 50 squats

Generally, when it comes to workout, I stick strictly to the Freeletics program. Apart from that, I tend to vary other workouts. In my next post, I intend to update my weight and body fat status. Stay tune!

Cheers and LFoDT!

8th May 2014 - LFoDT Log

Am making good progress in Freeletics achieving new PB times for Aphrodite on the 6th of May (28:54 mins). 

I'm also trying to lift weights every alternate days if possible, targeting two body parts per session. However I've got to admit that I haven't been diligently working on weights missing some sessions at times. 

I've been feeling rather stiff in my back as well as at the back of both my knees. Straightening my legs especially over the last weekend was painful yet bearable. I'm thinking that the lack of warming up and stretching before workout could be the cause of the problem.

Over the past 2 days, I've picked up yoga which I do it in the morning before going to work. All the stretching seems to have eliminated the soreness and stiffness from my back and legs. In addition the yoga stretches were pretty intense judging by the amount of sweat I tend to generate each session. 

In summary my currently weekly workout consist of the following:

1. 5 days a week of Freeletics
2. 5 days a week of Yoga
3. 3 days a week of Weights (alternating days)
4. 1 Free workout day (any exercise from running to weight lifting)
5. 1 Rest Day

What about you?

4 May 2014 - LFoDT Log

I've just completed Freeletics Cardio Week 3! Managed to beat my PB for Dione twice. 

The only failure for this Freeletics Week 3 was Venus. Had to use the modified version for push-ups just to complete Venus. Looks like my chest and upper body strength is still severely lacking!

Anywho...in my previous log (28th April 2014), I mentioned my weight shot up to 82.9kg from 81.7kg within a week. Well I used another scale (the one at home and not the one in office) to measure today and my weight currently stands at 79kg! 

Finally my weight has dropped below 80kg! Woots! How did I do it? Disciplined Freeletics Cardio, Weights, eating clean "whenever possible" and lastly having an extremely strong desire/goal to lose weight!

29 April 2014 - LFoDT Log

Kickstart Week 3 of Freeletics Cardio regime by completing Freeletics - Dione in a new Personal Best (PB) time. 

Despite shaving off about 6 mins from my previous best, completing this workout ain't easier then any of the previous session. That's why I enjoy doing Freeletics as it challenges both physical and the mental strength of a person. 

It's easy just to give up half way while doing any one of the Freeletics workout. Even if I've done that workout many times, I still have the urge to just give up midway. Why go through such a torture? Well I've already set my goals to complete the entire 15 weeks of this regime and I'm going to push through this no matter what!

Btw, here's a video of how Freeletics - Dione is done:

Cheers and LFoDT!

28 April 2014 - LFoDT Log

It's been a while since I last updated LFoDT.

Some achievements to boast about between 20th April 2014 till 28th April 2014:
1. Completed Week 2 of Freeletics - Cardio today!
2. Bested my previous Aphrodite time..PB stands at 32:51 mins on 21st April 2014!
3. Bested my Max Situp...PB stands at 61 reps in 5 mins
4. Completed a 6km run without stopping/walking
5. Starting Week 3 of Freeletics -  Cardio tomorrow!

The bad news is that my weight recently shot up a from 81.7kg to 82.9kg in a week. Few possibilities here:

1. Scale is faulty
2. I've put on extra weight due to eating too many meals in a day
3. Perhaps I have been gaining muscle for I have started weights recently

Well I'll just have to monitor my weight fluctuation and watch my food intake. Will keep you all posted once I find out what caused the weight gain. 

LFoDT everyone! 

Progress! Yes!

After 2 months of hardwork and moderate diet, here's is my weight loss progress!

19 April 2014 - LFoDT Day 11

Completed my 1st Week of Freeletics Cardio Program! Yes! The last routine for Week 1 was Freeletics Dione.

Completing an exercise as grueling as Dione was extremely appropriate especially after Cheat Day Friday (yesterday).

The one thing I forgot to do was to take down the time needed to complete Dione.

Now here's a pre-workout drink I want to share with everyone:

LFoDT Shake :
Couple of slices of Papaya, 2 small Kiwi, 1 scoop of Yogurt, 2 table spoon of Honey, 1 spoonful of Chia Seeds and Half Cup of Water

Nothing to shout about the taste, however the nutrition value was awesome and provided me with the extra boost to complete the grueling Dione workout.

18 April 2014 - LFoDT Day 10

Today's my cheat day! Never the less, I kicked off the day with Freeletics MAX routine.

Outcome of Freeletics MAX

• Max Burpees - 50 reps
• 5 mins break
• Max Squats - 112 reps
• 5 mins break
• Max Burpees - 47 reps
• Additional 40 push-ups just for fun..

Now here's what I chomped down on my cheat day:

BREAKFAST.....

Oily Mouse Tail Noodle and Teh Ais

LUNCH....

Teriyaki Chicken

Stir Fried Vege

DINNER....

Ayam Penyet

Nasi Lemak Ayam Berempah

Nasi Lemak Ayam - To Eat or Not To Eat

THINK AGAIN!

17 April 2014 - LFoDT Day 7 till Day 9

Day 7
Completed Freeletics MAX Exercise

• MAX Burpees Round 1 - 45 reps
• Rest 5 mins
• MAX Squat - 120 reps
• Rest 5 mins
• MAX Burpees Round 2 - 45 reps

Also added additional 50 pushups just for fun.

Day 8

Completed Freeletics Aphrodite

Time : 37mins 0 seconds

Also an additional 50 pushups to finish off the day.

Aftermath of Aphrodite workout!

Day 9

Rest day for Freeletics, but I took the opportunity to complete a T25 Alpha Cardio Workout with my own office staff. Workout quite a sweat and it's fun to do it with my own office staff. Plus point...I think I got a few of them hooked to T25.

Felt T25 Cardio wasn't enough for day, so I did some light weights training targeting biceps, triceps and shoulder at home. Not forgetting also my daily 50 pushups of course.

After workout protein...yummy!

14 April 14 - LFoDT Log Day 6

As promised..started my first day of Freeletics - Cardio program.

Completed "Dione" routine in 48min 29seconds. Pretty decent timing in my honest opinion, although I need to check online later on what is the average time for "Dione"

Will update more later!

Back..I just checkout the Freeletics website...Dione's time is 30 mins! 30mins? Seriously? WTF!

Well I'm pooped for today...let's see how tomorrow goes...

13 April 14 - LFoDT Log Day 5

TODAY IS MY REST DAY! WOOTS!!!!

Upper body, shoulders and back muscles are aching like crazy due to the pull-ups which I did yesterday. That's what you get when you work the muscles of the body which have never been worked before.

Also...after much deliberation, I decided to skip the Insanity program and go with Freeletics - Cardio program instead.

What's Freeletics - Cardio program?
Well from the what I've read on the internet, the Freeletics - Cardio program requires 15 weeks to complete and the exercise routine consist of a mixture of different Freeletics program targeting fat loss.

Starting tomorrow, I shall begin with the 1st week program as shown below:

For the first week, there will be 5 days of exercising followed by 2 days of rest. Considering that the Freeletics workout are cardio based, I might throw in some weights workout as well (if I have the extra energy and strength).

12 April 14 - LFoDT Log Day 4

Exercise:

Completed "Freeletics - Aphrodite" in the morning

Had to take some breaks between. Felt quite light headed and nauseous at times but by and large, really happy to have finished the workout!

Aphrodite Workout

50 Burpees
50 Body Weight Squats
50 Sit-Ups
40 Burpees
40 Body Weight Squats
30 Burpees
30 Body Weight Squats
30 Sit-Ups
20 Burpees
20 Body Weight Squats
20 Sit-Ups
10 Burpees
10 Body Weight Squats
10 Sit-Ups

Later in the evening, worked on the chin up bar (or at least I tried), couple of upper body exercise such as push-ups and horizontal pull ups. Finished off the day with bicep workout using my trusty old dumbbell.

11 April 14 - LFoDT Log Day 3

Workout
1. 25 mins of T25 Rip-T Circuit (Beta) - A combination of Cardio and Weights. Pretty challenging at certain parts of the workout. Somehow manage to find the determination to complete the workout.

Another great thing today was to catch up/chat with an old uni mate who's also into exercising and staying healthy. Good to know many friends whom have pass the big 30, starting to eat healthy and exercise!

Be it a phase in life or an everlasting practice, know that whatever you're doing now is an investment that will reap profits when you grow older!

Here's a picture of what today's workout did to me...

10 April 14 - LFoDT Day 2

Workout
1. Completed T25 workout for (25mins)
2. Some weight exercise targeting biceps, shoulder and triceps.
The problem with me is that I don't have a fix workout schedule for weights....well the priority now ain't bout building muscles.
Here's a before and after workout pic of me doing T25

Dry...

Drenched...

9 April - LFoDT Day 1

LFoDT Day 1, 9th April 2014 :
Exercise Completed:

1. 21:28 mins of HIIT workout courtesy of Fitness Blender
2. Light badminton session. 

Despite improved fitness, I still find the mountain climbers version is this video a real challenge!

Had my dinner at 10pm (after badminton) consisting of tandoori chicken along with a piece of chapati. I know..it's not good to have dinner so late...got no choice...craving for protein....sigh

P.s : Seriously contemplating to start following this exercise program called Insanity....looks like a great challenge!

Lose Fat or Die Trying

Created this blog purely to record my journey towards losing fat and maintaining a healthy body. This is my first attempt to document my journey despite having started my so called "Lost Fat or Die Trying" regime since February 2014.

Aftermath of one of my exercise routine

To date, I've lost approximately 5kg through exercising as well as cutting down on carbs and sugar. In future posting, I intend to share my workout regime and my so called "healthy eating" in Malaysia.

That's all for this post...Cheers and Happy Exercising everyone!

FREELETICS CARDIO - WEEK 15

Workout Description:

(Click on Workout)

APHRODITE

IRIS

MAX

DIONE

METIS

APOLLON

FREELETICS CARDIO - WEEK 14

Workout Description:
(Click on Workout)

APOLLON

MAX

METIS

VENUS

IRIS