Here’s how the Fitness Super Star 2018 contestants stay lean and mean!
Thirty-two contestants took to the stage on August 25 in an inaugural contest called Fitness Super Star 2018. They were judged on three key points: their fitness, charisma and style. The objective of the contest: To spotlight on individuals who take great care of their health, looks and physiques, and who are sharing their training regimens and results on social media.
Here, 8 among those shredded lads and lasses share a few tips on how they stay shredded—be sure to hit their Instagrams to get daily updates.
Occupation: Personal Trainer
Hot Tip: For Regine, “the body achieves what the mind believes”. She weight trains about 5 times a week and is able to do 145-kg deadlifts — twice her weight! She is able to do 110kg squats as well. She counts her macros, but keeps things flexible for herself so it doesn’t deter her from eating out with family and friends.
Occupation: Self Employed
Hot Tip: Be aware of what you eat, and why something is good for you (or not). In one Instagram post, he debunked the “carb myth”. While rice is a carb and can add to weight gain, “fruits are carbs too, but they take time to digest, which is great when you are on a diet”, he wrote. His point: Fruits in their whole forms (not juice) are good carbs thanks to the huge punch of dietary fibre and the vitamins they provide. “Vitamin C is key when you are dieting, and hence I make sure I have a good amount of fruits and dark leafy green vegetables (every day),” he wrote.
Occupation: Yoga Instructor
Tip: For Munmun, “success doesn’t come from what you do occasionally… it comes from what you do CONSISTENTLY”. Even simple moves or routines, done every day, can make a big difference. She recommends a quick-calorie burn of “1 minute of Jumping Jacks, 30 seconds of High Knees, 30 repitions of squats”.
Occupation: Civil Servant
Hot Tip: For great shoulder mass and definition, Ismail recommends a 7-step routine. According to his Instagram account, the first step starts off with a “barbell overhead press as the primary strength movement, hitting 4 sets of 5 repetitions”. Next up is a Smith Machine incline press — 3 sets of 10 to 12 reps. Third, he does a flat machine chest press — 3 sets of 8 to 12 reps. Then it’s over to a machine shoulder press (4 sets of 8 to 10 reps) while the 5th and 6th steps comprise “any type of chest flys (cable or dumbells) and side lateral raises”. The last exercise for this routine is “any Triceps movement for 4 to 5 sets, 10 to 12 reps”. Talk about a burn!
Occupation: Founder of luxe performance office wear clothing line, Goya The Label
Tip: For Sabrina, “legs day” at the gym is important. This comprises “100 squat jumps, 5×12 weighted squats, 20 static lunges, 4 superset deadlifts and hamstring curls, 6×30 dumbbell walking lunges [and] then 5 mins of abs.”
Occupation: Music Teacher
Tip: “Abs are made in kitchen,” he wrote on Instagram. “I often get asked how many times I train abs in a week, what kind of abs exercises I do,” he added. The answer? Astoundingly, he only focuses on abs once a week, and doesn’t buy into “fancy exercises” or weights, relying instead on body-weight movements. “But I eat healthy foods for my abs to show”, he said, citing “cleaner foods” especially during competition time so that shredded abs are the first thing you see.
Occupation: Personal Trainer
Hot Tip: To get Ye Jin’s abs, follow her routine: 3 sets of 15 hanging leg raises, 3 sets of 20 crunches and cardio. She does this 4 times a week, she told us. She’s a big believer that “you can adjust your diet” and a typical meal for her comprises loads of veggies and protein. She watches her carb intake, too, although from her Instagram, we do see that she sometimes makes protein powder oatmeal cookies as a treat, and is partial to Korean snacks!
Occupation: Air Steward
Hot Tip: Off-season, when he isn’t prepping for competition, Jeremy keeps his calorie consumption to around 3,500 – 4,000 calories per day. He tells us that he uses an app, MyFitnessPal, to track his calories according to the weight of food or per serving. He even brings along around a mini weighing scale when he eats out, so he’s able to weigh his food. During competition season, he lowers his intake of calories to 2,400 calories per day for 2 months before competition. Then, his diet consists of low carbs, high protein and a moderate fat intake. His source of protein comes from chicken, prawns, eggs, salmon. He adheres to eating low-glycemic index carbs, like basmati rice, oatmeal or wheat bread.
By Sean Tham/ Updated by Sandhya Mahadevan / November 2018
Photos: From Instagram accounts embedded unless otherwise stated
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