9 expert tips to improve your fitness

Recently crowned as fittest man and woman in Singapore at the inaugural Elite 2015 Grand Finals, Dylan Goddard and Chew Feng Yi share their secrets to keeping in tip-top shape.

Set goals
Set goals
28 Oct 2015

Set goals

Photos: ING Image and Andrew Khoo/Elite 

Don’t blindly go into a fitness programme without knowing what you want to get out of it. “Know exactly what you would like to achieve, and set specific and measurable goals,” says Chew.

Seek the right resources
Seek the right resources
28 Oct 2015

Seek the right resources

Once you have established your objectives and goals, seek the right resources by picking out the right trainers. “Set yourself up with the appropriate programme and tools to achieve the goals you've laid out for yourself,” Chew adds.

Set aside time
Set aside time
28 Oct 2015

Set aside time

After you have planned out your programme, make a commitment to yourself. Put aside time to exercise and make fitness a priority; don't allow other commitments to get in the way. It is challenging to balance a full-time work schedule with a regular fitness regime but it is not impossible so long as you manage your time right.

Get enough sleep
Get enough sleep
28 Oct 2015

Get enough sleep

Rest and recovery is a very significant part of a fitness regime. If you don’t give your muscles (and yourself) enough time to recover, you’ll end up running yourself to the ground. Sleep at least seven to eight hours a night.

Complement with nutrition
Complement with nutrition
28 Oct 2015

Complement with nutrition

Training is just one part of an active lifestyle; nutrition is more essential. As Chew advises, complement your training programme with a sound nutrition plan that provides you with the energy for your daily needs and promotes optimal health. “Eat small meals throughout the day,” Goddard adds, as it helps to keep your metabolism burning all day long.

Drink enough water
Drink enough water
28 Oct 2015

Drink enough water

Often enough, we are not hydrated enough and by the time we are thirsty, it means we are already dehydrated. Goddard recommends drinking at least 30ml of water a day for every kg you weigh; to ensure that you get enough water to replenish, as well as to help with the burning of fats.

Mix strength with cardio
Mix strength with cardio
28 Oct 2015

Mix strength with cardio

The most common activity people take part when they decide to exercise is to go running. However, steady state cardio is not beneficial in the long run if you are looking for sustained weight loss. Remember that muscles are needed to burn fats, so, as Goddard suggests, have a focus on strength training (weights) while complementing it with metabolic training.

Be consistent
Be consistent
28 Oct 2015

Be consistent

Based on her years of experience as an athlete and trainer, Chew shares how there’ll be days where you’ll feel low on motivation. That’s when achieving your goal requires patience and dedication over time. You have to just stick with it and not give up so easily. Change doesn't happen in a matter of days!

Stay active
Stay active
28 Oct 2015

Stay active

If you don’t have time to follow a regular fitness regime, then just try to move as much as possible throughout the day, says Goddard. Choose to walk or cycle instead of drive; take the steps instead of the escalator; or help your partner to carry the groceries instead of leaving it to the helper. Just keep moving!

For more tips on how to get ahead in life, visit UpgradeMan.

Related:
8 indoor workouts to beat the haze
4 common gym mistakes everyone makes
4 simple ways to injury-proof your body


Report a problem