The girl on the left is me. The girl on the right is also me. When I took my latest progress pics {see results of my recent fitness challenge - lowest body fat composition so far!!}, Superman joked that I shouldn’t post the pics because my arms looked “pumped” since I just did my arms workout and no girls will want to train with him anymore because I look “too muscular” 🙄
Oh please.. Not that I think I’m very muscular {still have pouches of fat here and there!!} but if you want to get a PT and hit the gym, then you SHOULD want to pack on more muscles!! There’s a lot of misconceptions about girls who weight-train but unless you take extra “juice”, it’s really not that easy to be big like Arnie even if you lift weights and train. Not even many guys with natural testosterone can do that...
I reckon girls should gym & want to build on more lean muscle mass to offset the chances of osteoporosis later on in life, help us function more easily in our day-to-day activities, and yes, even to help create that nice “toned” appearance that many think just doing plenty of dieting/ cardio / yoga will achieve. Even if you do end up looking a little more muscular like me, so what?
I’d rather go for strong than skinny. Strong is beautiful too. Strong represents the grit, hard work & effort I’ve put into my training to be the healthiest and happiest me. Strong shows Lil Pumpkin that she can break barriers & achieve what her mind believes. Strong proves that we are not limited by any societal norms for ladies.
I can still be a little “bulkier” AND wear pretty dresses. My body doesn’t define who I am. But who I am defines my body and I’m proud of what it has achieved and will achieve.
Sure, I do get unnecessary comments {even from my dad} like "wah, your arms so big" or "careful, don't train too much or you will look like a guy" but then I also feel happy when others, even strangers, tell me how inspired or impressed they are by my fitness journey.
Anyway, stay tuned as I continue to share more on how I'm moulding my body to become what I want it to be ❤ I post slightly more on Instagram and Facebook so do follow my progress there if interested..
I've come to the end of my 2-months fitness challenge set by Superman and so, it's only fitting that I report on the results haha. All things considered, it is pretty encouraging ( ᐛ )و
Superman reminded me countless times in the last week after my measurement that this was not the end though... My weight and body fat tends to fluctuate a few kilos/ percentages throughout the year because usually around May - Jun we have our birthdays and school holidays, and Nov - Feb we have our family travels and festive celebrations when I tend to let loose on my diet and training more. Doesn't help that I'm a "fast-fat-gainer" too haha... #thatslife
However, he and I are quite xian to not maintain my new baseline for long so this time, we're still going to try harder to even better this and hit a higher target for my body fat recomposition {while keeping muscles} before really trying to concentrate on building my strength again.
This is the second time I did what I call a "fast fat cut" with Superman so things were kicked up a notch these 2 months, especially for my diet, which I'd explain a bit more below.
The challenge was meant to be short, and the calorie deficit I ate for these 2 months are not meant to be long-term so after this I will be slowly increasing my calories again to maintain my new base line and results, while still trying to burn fat at an optimal, albeit probably slower, rate.
The Results
I started the fitness challenge in beginning of Jun 2018 at 59.5kg, 18.2% body fat. At the end of the fitness challenge in late Jul 2018, I weighed 56kg at 16.6% body fat.. this is my lowest body fat composition so far with Superman, as before this, the lowest I reached was only 16.9% in Nov 2017 {before all the end-year holiday feasting and celebrations where I usually gain a few extra kilos hehe}.
The 0.3% may seem minute, but when you are already at a lower body fat percentage {fyi, average healthy women generally have a body fat percentage of 21 - 24%} and have already been training for some time like me, it is harder to lose fat. Simply put, as you lose weight your body attempts to “conserve energy” by slowing down your metabolism and adapting to the changes so that makes those last few kilos of fat even harder to lose. Le sigh.
Throughout the challenge, even though my body fat percentage has decreased, I've somewhat maintained my muscles and my strength has been increasing as seen by my weights progress during my gym workouts. I am still able to increase weights, if not reps, session by session. I even managed to PR my 5x5 weighted chin-ups at 12.75kg, and 1RM weighted chin-up weight at 26kg even though I haven't done heavy chin-ups for a long time.
At my lowest during the challenge, I weighed 55.4kg. So, to be able to lose about 4kg and 1.6% body fat in 2 months while preserving valuable lean muscle mass at my level, wasn't too shabby (´∇ﾉ｀*)ノ
Gym Workouts
Recently, the boy commented that I haven't been posting much on my gym training. Well, I haven't been doing it on the blog regularly for a couple of reasons {mainly lack of time}, although I post slightly more on Instagram and Facebook so do follow my progress there if interested..
It's not that I'm not proud of whatever progress or #smallwins I have, but it's just that at this moment, I feel better to keep my head down, have less distractions, work hard and smash my goals quietly. Even if there's no applause from anyone but me, Superman and my family, it's ok because at the end of the day I'm doing it for me. To be a healthier, stronger and happier me.
Another reason I don't do weekly or monthly updates like I did when I was in Genesis Gym is because my workout programmes hardly change... so nothing much to report on? haha..
Because of my chronic lower body injuries {back and knee}, and upper body injuries that pop up now and then since I work on them harder due to said lower body injuries, there's a very limited pool of exercises that I can do comfortably, and progress consistently.
Superman thinks very hard before adding in a new exercise for me to try because of my higher risk of getting injured now, so we usually stick to the tried and tested exercises that work for me. It may be boring to some to do the same thing week after week, but if I can still train safely and improve consistently, I'm fine with it. After all, I don't need any fancy or creative workouts.
By eliminating the excess, we can focus more on the necessary.
Only if I plateau, or if I've overworked or injured somewhere, will he redesign the programmes to adjust to my current body conditions. Anyway, these 2 months I've kept to my training I reckon 98% of the time. Here are my current gym workouts... Upper Body Workout with the latest weights I've lifted:
A1. Weighted Supinated Chin-Up, 5 sets, 5 reps - 12.75kg
A2. Dumbbells Seated Shoulder Press {Neutral}, 4 sets, 8 reps - 16kg
B1. Pull-Ups, 5 sets, 5-10 reps - Bodyweight
B2. Feet Elevated Push-Ups, 5 sets, 15-20 reps - Body weight
C1. Bicep Curl, 5 sets, 8-12 reps - 7.8kg
C2. Lying Tricep Extension, 5 sets, 8-12 reps - 7.8kg
D. Reverse Hyperextension, 3 sets, 12 reps - 5kg
Lower Body Workout with the latest weights I've lifted:
A1. Front Squat, 5 sets, 8 reps - 48kg
A2. Standing Unilateral Hamstring Curl, 4 sets, 10-12 reps - 4.5kg
B. RDL, 4 sets, 8-10 reps - 58kg
C1. Bulgarian Squat, 4 sets, 10-12 reps - 12.5kg
C2. Bench Glute Hip Thrusts, 4 sets, 12-15kg - 15kg
D. Reverse Hyperextension, 3 sets, 12 reps - 5kg
Food Nutrition
Although he could, Superman does not give me meal templates to tell me exactly what to eat and when to eat it. This would not work for me as it's too rigid and might be too pressurising to fulfill since I'm not a full-time professional athlete, and I am such a foodie! For this challenge, I was supposed to eat 1,300 calories/day. It is lower than what I had to eat for my first "fast fat cut" last year when I targeted to hit 1,450 calories/day, but actually, this round wasn't as grueling.
Maybe it's because I've already gone through one round of cutting, so I know what to expect, how to motivate myself when the going gets tough and how to eat during this period {see my 10 how to meal-prep tips} . Like my workouts, I eliminate the unnecessary and just have simple meals at fixed times most days. Now is not the time to worry or think about variety...
But I also found it not to be as grueling because there was more flexibility involved. Yes I know I said I'd try to eat clean and be 100% consistent with my diet plans for the challenge to see how far it takes me, but it was very hard to really give up all the food I love, even if for just 2 months. I mean... stupid McDonald's came back with their McGriddles {which I love!!} for World Cup 2018, and it's durian season!!! Need I say more?? Plus my office had a few parties and I can't be anti-social, right? #oops
For the first "fast fat cut", I was 98% committed, exceeded my daily calorie intake slightly less than 10x {??} during that 8 weeks period and ate significantly cleaner with much less sugar and junk food. This round, I'd say I was still 95% committed {better than my usual 80-90%}, but I also allowed myself to eat chocolate and junk food like KFC, McGriddles, Hot Cakes, popcorn, ice-cream once or twice a week, and usually within my calorie intake. Even if I went over my daily target, it's maybe still less than 500 cals. Not ideal, but this "moderation" made the lower cals much more tolerable and I feel, sustainable past the challenge period.
Come to think of it, I think this is the best diet I've gone through. In the past, I'd be whining and whinging a lot and getting frustrated over food I'm craving for and sometimes binging on. But this time, I think I've finally got things under control and figured out a way to really eat better, get the nutrition I need and make it work for me.
One thing didn't change though, is that I still hit my daily protein targets at least 98% of the time because I'm so darn scared of losing my muscles hehehe...
Challenge Thoughts
To be honest, I wanted to hit 53kg at the end of the challenge. Superman thought it was highly improbable though and definitely not feasible as the fast weight loss in 2 months probably meant I would also lose muscles, which is not what we want.
The main change to my workouts from my previous cut was that now, I am able to do lower body compound exercises like Squats and RDLs which definitely help me to build more muscles and burn more fat. I still don't do heart-pumping metcons but I do more moderate conditioning like stair-climbs and Assault Airbike cycling.
This probably helped to cancel out the snacks and junk food that I still ate during this period??
Initially I thought 1,300 calories/day was going to be very difficult, but once I focused and allowed myself lee-way to still indulge in my fave food, it really wasn't so bad. Since I started training with Superman, I've learnt various "food hacks" and ways to keep myself full while eating less and even if I overate, I can get back on my diet quicker and without that much guilt. The boy has been very helpful in recommending me high-protein, lower-cal snacks too.
Even with the lower cals, I did not feel any significant weakness during training and recovery rate was still ok. I guess if I really put in 100% in my diet I might have hit 53kg and maybe even 15% body fat composition, but progress is still progress, and I'm happy with what I achieved these 2 months.
As I mentioned above though, this challenge was a "fast fat cut" and I was meant to lose body fat at a faster rate. It is not something to do long-term as trying to lose weight too fast, can expedite loss of muscle - not loss of fat.
Personally, I do prefer these "fast cuts" or "fast gains" as an occasional boost because when a hard diet and/or training period is short, it is easier because you can actually focus to see the finish line and goal date. The faster results are also very encouraging. However, it is much more tedious and straining on the body and mind because you really have to stick to the plan for it to work effectively.
Also, I'd like to highlight as well that I did this challenge under the supervision of Superman, my experienced personal trainer. The program and nutritional diet plan were customised according to my needs and adapted on-the-go {e.g. going on refeeds, or taking longer rests} as my body conditions changed, so please don't follow.
You're welcome to contact me for Superman's details to help you in your fitness goals too. It's of course easier if I can direct you to his website haha but he doesn't have one and I doubt plans on setting one up. And no, I don't earn any commission for any referrals haha. I just love training with him and am more than happy to recommend him.
Superman does zero marketing and most of his clients are either people who have worked with him before when he was still in Genesis Gym and liked him so much that they followed him when he started his own business, or referred from current clients via word-of-mouth so I'm not the only one who speaks positively about him for sure (*^▽^*)
I know that I'm not alone in getting injured while training. There are tons of articles about it, tons of books written about it, and in the past 2.5+ years since I started gymming regularly, I've probably seen more injuries and known more people to be injured than the 10+ years I spent in competitive swimming... even the boy and Superman have been injured, and still get injured while training nowadays.
I also have people visiting my blog and writing in to me because of their own injuries while training.
As with anything when you have to stop and start over, it is very frustrating and at times, depressing. You question, "why me??!" and start to wonder and think if there was anything you could have done to prevent the injury.
Maybe. Most likely. But then again, the very foundation of muscle-building and strength training is to, very simply put, "damage" and stress your muscles so that they repair and grow back stronger. So, if you think about it, you are in the game to get injured, you just want to make sure that you don't get injured seriously.
Anyway, I digress.. Hindsight is a beautiful thing and I've learnt some positive lessons from being injured which I wish I knew from when I first got badly injured. It probably would have saved me a lot of stress and tears.
This letter is what I would tell my old injured self in 2016, a reminder to myself whenever I get injured now and then, and also to serve as an encouragement to anyone who is currently injured from training at the moment.
Don't give up on your fitness goals, for this too shall pass.
*****
Dear Injured You,
I guess you must be feeling rather sorry and pissed with yourself right now. Sorry that you're in such a sad state and training has to stop or slow down, sorry that you've to stop Muay Thai & CrossFit, sorry that now you might lose your "gains"... and pissed. Oh boy, are you pissed that you ignored the signs and uncomfortable tinges of pain during your workout and now you have to pay for it by being forced to pay attention and stop to rest. Or maybe, you're just pissed because there were no signs.
Yup, sometimes shit just happens and despite taking all the necessary precautions and having the best intentions in the world, you still get injured. C'est la vie.
Superman told you this when you first got badly injured, "... once you realise that almost everyone who trains hard is dealing with some sort of injury in one way or another, you begin to understand that it's part and parcel of pushing yourself hard. Look at every professional athlete out there. All of them have injuries. Some even retire because of them. Just accept is as a normal part of the process and it'll be less frustrating. You just have to understand that's usually how it works? And getting upset over these things won't help in the long run too."
Wise words from an experienced trainer, and you're really lucky to have such a patient and caring trainer by your side to help you to deal with the pain, encourage you through the frustrations, manage your expectations, plan your rehabilitation & training, and not to mention give you "tough love" when you're getting all whiny and indulging in self-pity.
Getting injured isn't the end of the world. In fact, it might be a blessing in disguise as you... 1) Appreciate your support system,
It's very easy to stay negative when you're injured, but with a good support system you can bounce back faster. Thank goodness for the boy who is there to motivate you & get you whatever supplements or gear you need to get better, for friends who share their experiences & tips on recuperating, and for Superman who keeps an eye on you during training and never complains about amending or making new programs for you whenever a new or old injury cropped up.
2) Learn not to take a healthy body for granted,
When even a simple movement like squatting or bending over hurts, you learn to be grateful for the times when you were healthy and mobile enough to move without pain, and you become more aware of the way you need to feel, perform and move be be as healthy and mobile again.
3) Become more aware of the basic movements, techniques and skills,
There's no better time or reason then now, when you are injured, to really take things slow, work on your techniques and build your foundation up again. To go further you have to go slow and not rush the process. Prior to getting injured, you progressed very well and managed to hit many strength PRs in a relatively short amount of time. As you got stronger, you started to be more daring in testing your limits and adding more weight to the bar, and your body probably could not keep up with the intensity especially since you neglected your recovery process and diet. Now that you are forced to step back, you are slowly building up your strength but with an even stronger foundation in knowledge & skills so that no matter how challenging the workout may be, you are able to adapt and focus on your form & techniques, before worrying about the numbers.
4) Take time to improve on your weaknesses,
When you to focus on your form & techniques, you come to recognise and critically analyse your weaknesses both in and outside the gym to improve on them. For example with your bad lower back, you now know that you've to do additional rehabilitating exercises like Reverse Hyperextensions and Back Extensions, stretch that area for at least 30mins daily, work on your core and consciously brace hard to strengthen and protect it from further injuries. Even if doing these extra work takes time away from other exercises or makes the workout even longer than usual, they still must be done and you now understand that.
5) Focus on the small wins & progress,
You may not be as strong as you used to be, but the sportsperson that you are is still in there. Progress is progress no matter how small, and you must celebrate the small wins and steps forward that bring you towards being an even better lifter than you were before. You may just be lifting much less than what you are used to, but at least now you are lifting with even better form. You may be going much slower than you are used to, but at least now you are doing so with even better technique.
6) Remember to leave your ego at the gym door.
You're sometimes tempted to do the same movements and weights that you did pre-injury, but that will only slow down your recovery and stall progress in the long run. Superman always reminds you when you complain about not being about to do some exercises or lift the same weights as before that "you are not weak, you are injured". You've learnt the hard way that while ego lifting with poorer form may let you lift more initially, building from proper form and a strong base is always superior. You've had to change your stances, sharpen your techniques, and open your mind to doing things differently and even though it might feel "weird" or uncomfortable at the beginning, it's just because you are not used to it, not because it is wrong
Nobody doubts what you can achieve in the gym, and you are always willing to give it your all during your workouts. But given the intensity and frequency at which you train, having injuries from time to time is inevitable.
You just have to learn to accept it, deal with it, and move with better form to prevent them from flaring up, and also to prevent future injuries.
Most importantly, don't give up. Don't let your injuries stop you from training and progressing further. Don't let your injuries triumph over you. YOU are stronger than that.
