Just when you think you're tough enough


Eat smart to burn more Fat

Everyone wants to burn fat as fuel, but can’t quite figure out how to do it. Here’s a guide on how you can get started.

Metabolic efficiency training

Metabolic efficiency (ME) training, is the process of improving the body’s ability to burn fat. ME training improves body composition and body weight, lowers triglyceride levels, stabilizes blood sugars and improves lipid profiles.

One kryptonite we Malaysians have is, there’s so much good food around us all the time! So yes, the key to burning fat is choosing the right food at the right times. Here’s an example, although it’s a bit more Westernised.


Smart meal planning

Instead of loading up on bread, rice and pasta, alternatively, you could get carbohydrates from nutrient-dense whole foods such as fruits and vegetables, keeping your immune system and body healthy and strong.


-8oz Greek yogurt
-3/4 c blueberries
-1/4 cup granola


-1/2 cup oatmeal (uncooked measurement)
-2 hard boiled eggs
-one cup skim or soy milk


-Chicken or Tempeh salad: 3 oz grilled chicken or tempeh, 1-2 cups spinach or lettuce,1 oz feta cheese, tomatoes, green and red peppers, mushrooms, onions, oil and vinegar.
-1 1/4 cup fresh strawberries


-Black Bean Soup with Turkey Sandwich: Small cup black bean soup, 1 slice whole wheat bread, 3 ounces sliced turkey, 1 ounce cheese, lettuce and tomato
-1 small apple or orange


-Salmon and Veggies with Quinoa: 6 ounces salmon, 1 cup steamed broccoli with carrots, 1/2 cup brown rice or quinoa
-1 cup skim milk 15-18 red grapes


-Beef Tenderloin and Veggies: 3 ounces beef tenderloin, 2 cups leafy greens with carrots, red bell pepper, tomatoes, oil and vinegar or other vinaigrette as dressing.
-1 small sweet potato
-1/2 cup blueberries with 1/2 cup low-fat Greek yogurt


-1/2 large banana or apple with 2 tablespoons peanut butter
-Trail mix (almonds, sunflower seeds, walnuts, peanuts mixed with raisins or dried cranberries)
-cottage cheese and small piece of fruit or 3/4 cup blueberries
-carrot and celery sticks with hummus