Hi Kevin

First and foremost, I would like to thank you for the knowledge that you have shared. It really gave me the breaking point to my yoyo weight problems. I always have this issue of reducing my weight and then putting it on again. I am moderately active in sports (plays badminton once in a week) but somehow it does not really help me on the weight loss. After joining your workshop and understanding calories then I really know how to maintain or reduce my weight. Being active in sports now becomes a supplement in managing my calories.

After joining your workshop and understanding calories then I really know how to maintain or reduce my weight.

Working in Miri, Sarawak

I was originally working in Cyberjaya before I moved over to Miri Sarawak. For the first 3 months, I did not manage my eating habits well. Roti Canai, Roti Nan, Capati, Teh Tarik, Mee Jawa, Chicken Wings, etc etc are my daily menu. My company organized a health month and I did a health screening somewhere in November 2011.

To my surprise, my readings was really off the chart, everything! Weight at 78 kg (overweight for my height of 1.71 cm), tummy 100 cm, BMI, blood sugar (10.5), Cholesterol, blood pressure at border line (pre-hypertension). That really woke me up! Cannot be like this! I am going to be 40 next year. The health organizer approached me and asked me to join your workshop. I sign up and that where the CHANGE begins…. Jeng jeng jeng… I also started reading your e-books starting with the 5 kg in 5 weeks weight loss.

Post Weight Loss Workshop Diet and Exercise

After attending your workshop, I did the extreme. I STOP totally, the daily tea breaks habits and also my bad eating habits. My dislikes to vegetables also changed 360 degrees. I become a fan of vegetables. I followed your advice to:

• eat more fruits & vegetables
• eat half portion of rice
• took half teh tarik
• eat more frequent.

I also make habits of parking further away to walk more and increase my weekly exercise (play futsal 2 times a week, badminton, weekends jogging & bowling which is my favorite sport). In the beginning it was quite hard because I am not used to these intense activities especially futsal. One time after finishes playing futsal, my hands are shaking. My wife also says that I am obsessed with you because I keep on talking about what you do :) Even when I am driving from KL to JB when I stop at the R&R, I will buy fruits for snacks. I also never forget to give myself an off day.

My wife also says that I am obsessed with you because I keep on talking about what you do

The New Me – From 78kg to 67kg

All these changes I have made really help me a lot:

• I manage to reduce my weight to 67 kg
• Tummy to 87 cm (somewhere in Jan 2012)
• My blood sugar reduces to 5.4
• No more hands shaking after futsal, I can last for an hour with no issues!

Reward and Sharing My Knowledge

I feel great and people come to me saying that I look young. That’s the best part.. haha.. perasan pulak. Also because of this change, my wife starts following my diet. I created an excel sheet to calculate BMR (attached) and shares this with my family & friends. I also need new clothing’s as the old ones are too big. Pants are 3 inches too big now!

Below are my pictures for before & after:

How? Well, through bloody hard work, that’s how.

But honestly, I thought it was an impossible task doing it on my own without the help of one of those fat-sucking treatments with a celebrity face on it. Oh yes, I did consider paying a bunch of money to do exactly that, but I never made the phone call, which has proved to be the right decision. (Also, I can’t imagine going into one of the outlets and saying, "can flatten my tummy ah?")

I’ve also had a few false starts these past couple of years. In late 2010, I decided to basically cut down on my meals, and it did work for a while. I also bought the exercise bike and treadmill, but those became very expensive clothes hangers after a few months.

But the road to seriously losing weight started approximately one year ago when I took up running. I’ve blogged about it, so clickHERE to read about exactly why I run.

I actually didn’t put any target on the amount of weight I wanted to lose or even the time frame. I wanted to get into shape without that extra pressure. And as you know, I have fallen in love with running during the process.

But after a few months, I had gone down 5kgs to 87.5. Then it became 86. All this through running and cutting down on all the makan a little. No supplements or personal training.

Breaking my weight loss plateau

Then came the hardest part; for the longest time, I simply couldn’t dip below the 85kgs barrier. It would almost be there, but for some reason, it would go up again. This despite all the extra mileage I was putting into my running. I honestly thought it couldn’t be done.

But a couple of months ago, I started going to the gym on a regular basis. Ah yes, the gym. It’s been ages since I joined a proper club. Even when I worked out, I basically used the mini gym set I have at home comprising a few dumbbells, a barbell with weights and a bench. 

But with a proper gym, I was instantly motivated to zap the fat and pile on the muscle. Chewah.

And guess what? I got on the weighing machine yesterday and saw that I have lost 10kgs since April last year. At 82.5kgs, I am still 3-4kgs off my ideal body weight, but I do feel great. 

My Exercise Routine, Diet and Supplements

And here’s my current routine and eating habit: I take one type of supplement from GNC, workout at the gym three times a week (30-40mins of weights & 25mins of cardio), run three times a week (3-6km on average), stay away from roti canai and nasi lemak, and eat healthier snacks. Support from the fam is also crucial. And yes, I read a lot of health magazines!

The downside? I need new clothes! Jeans, shirts, t-shirts, the works. And the steak houses are rather upset with me now. Haha.

A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!

A lot of work still needs to be done though; especially when it comes to getting rid of those pesky love handles. Perut ni memang tak reti bahasa!

10kgs lost might not be a big deal to some of you out there, but more than anything else, it proved to me that the impossible could definitely be, doable