So I know a lot of you out there wanna start getting fit but find it super hard because
of your busy lifestyles.
I'm no exception, I'm constantly working and on the go so sometimes it's hard to find time
in the day just to workout.
So in today's episode, I'm gonna share with you some fitness hacks that might be useful
to you busy people out there.
One thing I would suggest is to incorporate activity whenever you can.
So the key here is to find opportunities to increase your physical activity.
So a very simple example is to take the stairs instead of the lift.
This definitely increases the amount of calories that you burn.
But if you're not used to physical activity at all then start by going down the stairs.
At least you'll increase your heart rate and it's not as strenuous as going up the stairs.
And once you're more used to taking the stairs, you can progress to walking up the stairs
or a couple of stories.
This works your legs and your butt and it's still a good workout.
If you need some added motivation, find yourself a workout buddy.
If you have someone to workout with, then you have someone to be accountable to and
you're a lot less likely to flake out on your workouts.
And if you have a friend who's going through this process with you, then you can both motivate
and help each other along.
If you have a workout buddy, and you're eating your salads.
And then you see your friend, and she's just like "Ah I wanna drink bubbletea",
you'd be like "Nope!"
You smack it out of her hand.
And that's how you keep your friends skinny.
There's a period of time, my mom was like "Okay, I really need to lose weight for my wedding."
And every single time I saw her eating keropok, I literally like smacked it out of her hand.
I'm like "Look, I'm not tryna be mean here. But you literally told me that you're tryna
lose weight and here you are at 2am eating keropok."
And I was like "Nope!"
See, this is how I keep you in check.
Music is a huge motivator when working out.
I mentioned in the previous episode that I have to listen to my music to get me in the
mood to workout because there's just something about the different beats that helps to elevate
your performance in the gym.
A lot of studies have shown that elite athletes use music to help them reach their peak performance.
Music can change your mood, it can distract you from the pain and delay your feeling of fatigue.
So a great tip is to match the music to the intensity of your workout.
When you're doing your warm-up, look for something that's about 80 beats per minute.
And if you're looking for something a bit more intense, like brisk walking, then you
can go up to 100 to 120 beats per minute.
For something mid-intensity like jogging, then look at 120 to 130BPM.
For a high-intensity workout like circuit training, then 140 beats per minute is gonna get you going.
And studies have shown that anything above 140BPM
isn't gonna make you workout any faster or more intense.
And if you guys wanna find out where to get these playlists, then it's very easy to find.
Just go on Spotify or YouTube, type the BPM and you should be good to go.
On days that you're not working out, then just make sure that you're eating extra clean.
Remember, it's all about input versus output.
If your output is lower that day, then just make sure that your input is of quality.
You want to fill your body with good things like high-protein foods.
You wanna eat things that are high in good fats.
You wanna have a lot of nutrient-dense foods like your vegetables.
And these are all fat-burning foods as well because even though I'm not working out, I'm
still eating foods that help to increase my caloric burn.
And since you're really busy, there's a high chance that you're gonna be eating out so
do practice portion control.
A great rule of thumb is to eat a palm size amount of carbohydrates, a palm size amount
of protein, and half your plate should be filled with vegetables.
If you're looking to meal prep then try to do it before the start of the week.
So your diet is as important as your workout if you really wanna see results so having
control over what you put into your body throughout the week is super important.
So take some time on your Saturdays or Sundays to meal prep for the whole week ahead.
So from Mondays to Fridays, you don't even have to think about it, all you gotta do is
grab the food from the fridge and go.
If you're really busy, it's so important to work out smart.
If you don't have a whole hour to work out, then really, a 20 to 30 minutes session that
is short, but effective is good enough.
So if you're super pressed for time, then I highly suggest using compound movements.
And compound movements are exercises that incorporate multiple muscle groups of your body.
When you're working multiple muscle groups at the same time, you're increasing your calories
burnt, which makes for a more effective workout.
And there are so many compound movements that you can do without any equipment at all.
Like planks, squats, push-ups, burpees and so many more, so just incorporate those into your workouts.
You also want to take note of the intensity of your workout, so try to take as little
breaks as possible in between your exercises, so to keep your heart rate high.
Try sleeping in your workout clothes.
When you wake up in the morning, it saves you the time, it saves you the hassle of dressing
up because you're already dressed and ready to go.
So all you gotta do is put on your shoes, go out the door and get your workout in, so
no excuses!
A great hack is to use a training app.
It's convenient, affordable and super useful.
As a personal trainer, I've gotten many requests from people who need help working out and
who wanna kick start their healthy lifestyle.
Unfortunately, I have to say no to a lot of these requests because I cannot take on so
many clients at one time.
Which is why I made it my personal goal to make fitness training accessible to everybody.
So after a year of development,
of research,
testing,
re-testing,
blood,
a lot of sweat,
and literal tears,
I can finally tell you guys about the No Sweat App!
So I know that there are many other fitness apps out there and I've personally used them
myself, but I wanted this app to be completely different from the rest.
With the No Sweat App, I wanted to kind of replicate that same kind of personalisation
and connection that I have with my personal training clients through an app.
It's like having me as your personal trainer on your phone.
Every exercise comes with a tutorial on how to perform it with good form so you can do
it safely and correctly.
And I also tell you the number of sets and repetitions to do so all you gotta do is play
what's on your screen and follow along.
The workout programmes consists mostly of body weight exercises which means there's
no need for gym equipment, so you can workout at home.
Some of the workouts do involve resistance bands but I do show you some alternatives
that you can do and get the same effect, even though you don't have these bands.
One of my favourite features about this app is that you can schedule your workouts in
your calendar.
And I mentioned in the previous episode that scheduling your workouts is one of the best
ways for you to stay motivated and ensure you get your workouts in and it's something
I recommend a lot of people do, which is why I felt that this was a very important feature
I wanted to include in this app.
One of the coolest features about this app is the Workout Log where you can track your progress.
After every single workout, you'll be prompted to log how intense the workout was for you,
as well as how you feel.
You guys know I'm huge on progress photos so I've included a photo gallery where you
can put all your progress photos inside so you can track how your body is changing as
the weeks go by.
A lot of the features on the app are based on my personal philosophy as a fitness trainer.
I want to take the focus away from purely numbers, and focus more on other aspects of your fitness.
For example in the Workout Log, you can track how you're feeling, how much stronger you're
getting throughout the weeks, and in the photo gallery, you can see the small physical changes
that you're making as the weeks go by.
And I feel that this is just a much better way for you to see your progress instead of
just focusing on the numbers.
Most importantly, I want to be personally involved in your fitness journey.
As a member, you'll be able to request fitness assessments from me.
Just in the app, submit your before and after progress photos, as well as a message and
any other questions you might have and I will personally respond to you.
On top of that, you'll also enjoy exclusive member benefits.
Like invitations to exclusive meet ups, and access to live stream chats and workout sessions with me.
And for anyone who downloads the No Sweat App,
you'll get access to the No Sweat Fitness Community where you can connect with like-minded individuals.
I'll be posting healthy recipes, useful articles and videos, and I just wanna create a space
where more people can come on and discuss, and more importantly, to encourage each other,
motivate each other and keep each other accountable.
The No Sweat App is completely free to download on the Apple App Store, as well as the Google Play Store.
And once you signup, you'll immediately get a 7-Day Free Trial.
In terms of personal training, the market rate is anywhere from $100 to $170 an hour.
As a student, I can understand that that is super expensive, but at the same time, I didn't
want cost to stop people from wanting to get fit.
And that is why that in creating this app, I wanted to make sure that it was affordable
and accessible to everyone.
So yes, you do have to pay for subscription after your trial week is over, but if you
think about it, you're getting some features of having a personal trainer but at a fraction of the price.
And if you sign up for a 1 year subscription, you also get a set of No Sweat resistance bands,
as well as a yoga mat for free, while stocks last.
So I hope you guys can support us by downloading the app and trying it out for yourself, and
with that, I just wanna say a huge thank you to anybody who supported us throughout this
No Sweat journey.
From day 1, from episode 1, if you've watched our videos, commented on it, shared it, liked it.
Or since the launch of our No Sweat merch store, if you've purchased something from
us, I wanna say a huge thank you to you.
And now, I'm just so thrilled that I can finally connect with you on a whole different level
and actually get you working out.
So that's all I have for today's episode.
I hope these fitness hacks were useful for you, and if you've been procrastinating on
getting fit then it's finally time to start.
And as some of you know, we also have our No Sweat merch store so you guys can head
over there to get your own set of yoga mats and resistance bands.
And with all our other videos, please remember to give this one a thumbs up, click the subscribe
button and hit the little bell, so you'll always get a notification every time we post a new video.
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So I'll see you guys in the next one, take care. Bye!