Get into shape at home. No gear needed
BADAK (Malay for "Rhino"), Fatty, Fadly (a combination of Fatty and Adly) - those were some of the names Mr Adly Almanzo Adnan was called regularly in secondary school,
because he was obese.
While they were certainly hurtful to hear, the greater tragedy was that Mr Adly grew immune to their sting eventually; it was something that probably delayed his eventual efforts to get fit, he said.
"After a while, I grew used to it, which was bad in a way, because, otherwise, I would have done something earlier," says the 31-year-old freelance personal trainer.
Mr Adly is now an advocate of bodyweight exercises, which can be done at home as they require no equipment, and can be tailored for people of any level of fitness.
He suggests five exercises that beginners can try in their own homes.
NUMBER OF REPETITIONS
Beginners can start with five repetitions for regressed push-up, split-squat (lunge) and squat, and 10 repetitions for mountain climber and high-knee run.
As they progress, they can increase the number of repetitions by one each time they do the routine, until they are doing 10 repetitions for the regressed push-up, split-squat and squat, and 20 repetitions for the mountain climber and high-knee run.
Once they are comfortable with this level of intensity, they can up the exercise routine by repeating the entire circuit twice - after the first round, rest for 30-40 seconds before starting on the second round.
They can gradually increase the number of times they repeat the circuit until they are doing four repetitions.
Once they reach that level, they can consider diversifying the types and intensity of the exercises.
THE STAR/ASIA NEWS NETWORK