"Is everything OK? Do you have any health issues? What happened?"
I started getting asked these sorts of questions from around April 2024. Yes, everything was fine. In fact my health was going through a massive positive change. What had happened was that I had a significant weight drop. This was a deliberate decision to diet, lose fat, and put on muscle.
But let's take a step back. Growing up, I wasn't the sportiest. I liked some sports like running, swimming, basketball, and squash, but it was sporadic and just for fun.
Moving to Hong Kong, I dabbled in dragon boating, rock climbing and snowboarding, more for social pleasure than fitness. I joined gyms a few times, but never stuck with anything.
I never paid any attention to diet or weight. I don't think I was fat, but I was never lean or "fit”.
So what changed? It is probably due to multiple factors, many of which will be set out here.
2022: The First Steps & The Reality Check
Things started changing in 2022. COVID had passed, my two kids were toddlers, and I was busy at work. I started to notice my back constantly felt sore and my muscles always felt tight. I chalked it up to sitting at my desk hours on end. I saw a physio for stretches, and did the usual YouTube searching for home routines, but nothing really stuck. I would get tired, out of breath, and generally fatigued.
In September 2022, a friend recommended a PT, Elaine. I worked with Elaine twice a week focusing on strength training. Beyond that, I started going to the gym and doing some unstructured cardio. With Elaine I got my weight down 5kg, from 75kg to 70kg. Incidentally Elaine now has her own gym: Orca Training Studio.
In November 2023, I got a comprehensive health check including a DEXA scan, cardio, and an ECG running test. In all honesty, I thought I was in OK shape. The tests didn't agree. I had a body fat percentage of over 30% and struggled at the mid-level of the ECG. I reckon if I had taken the tests before starting with Elaine in Sept 2022, the results would have been even worse.
2024: The "Cut" & The X-Rays
After a discussion with my GP, I was put in contact with H.I.T. PT in Central training with Renee. They were very focused on body transformations, which meant tackling not just the physical sessions, but my nutrition. I started with them at the beginning of 2024, and things really took off.
I was strength training with H.I.T. three times a week and doing cardio two to three times a week. I also went "cold turkey" into a strict, calorie-restricted diet. I weighed myself every day and tracked all my calories. Being a vegetarian meant getting creative to hit my macros, so my diet shifted to being incredibly high-protein, supported by protein powder. I also pretty much stopped drinking alcohol.
This was a massive adjustment—doing all this while holding down a demanding job, raising twin toddlers, and managing client lunches (which I had to scout menus for in advance). But the results were nearly instantaneous. Within the first month, I dropped from 70kg to 63kg. By month five, I was down to 58kg and about 15% body fat. I had to completely overhaul my wardrobe, going from a 34-inch waist to 28 inches. My work suits looked ridiculously baggy and my belts needed new holes punched.
During this time, I also had to address the underlying health issues with my back. I finally went to a back specialist in 2024. X-rays and MRIs revealed a fracture in my spine (likely from decades ago) and a degraded spinal disc, contributing to my stiff back and tight hips/glutes. The specialist suggested a major fusion and disc replacement surgery. I sought second and third opinions, and because I had been functioning fine for decades, we decided surgery was unnecessary unless things got worse.
To help with the stiffness and mobility, I started doing Pilates sessions once a week with Eva at Define8 Fitness. It was a game-changer for my core strength.
2025: Bulk, Budgeting & Setbacks
A lot changed in February 2025 when I lost my job. Financial reality kicked in and I didn’t need to be in Central Hong Kong anymore (where H.I.T and Define8 were). I kept up my weekly sessions with Eva until my prepaid package ran out, and dropped my PT sessions down (initially to twice a week and then once a week). I started training on my own a couple of times a week.
My workout regime shifted to a "lean bulk." I stopped counting calories but kept daily checks on my weight and maintained my protein-rich diet, aiming to slowly increase my weight up to 70kg without a huge impact on my body fat. I was building muscle and getting stronger, benching 74kg at my peak. But honestly, as the weights got heavier, a bit of "ego lifting" started to creep in.
In September 2025, I started swimming classes to relearn proper technique with Harry Wright International (where my kids also learn to swim). One thing I used to enjoy years ago was running. However, about 15 years ago I had a bad snowboarding accident that wore out the cartilage in my knees. The reality is, I still can't run; whenever I try, my knees get completely fucked up and swollen, showing potential signs of arthritis.
This became highly relevant in November 2025 when I strained my delto-pectoral area in my shoulder (likely a setback from pushing too hard). I had to pull back on heavy upper-body lifting. Instead, I focused heavily on building my leg muscles. As my leg focus increased, I noticed a silver lining: my knees weren't getting swollen as much.
June 2026: The New Normal
In January 2026, I started working again. Because my new office isn't in Central, I finished out my remaining sessions with the H.I.T. team—who I am eternally grateful to for truly transforming me—and moved my weekly PT sessions to Quarry Gym with Alex. The team there is lovely, my shoulder is getting better, and the loads I lift are getting heavier again.
I’m writing this addendum in June 2026, and I’m proud to say the habits have stuck. I'm doing strength training three times a week. I'm mixing up my cardio by swimming freestyle twice a week, and I've started hiking for 1-1.5 hours every other week, keeping it light to ensure my knees don't flare up. I even bought a pull-up bar for home to knock out a few reps and pushups daily.
My body weight remains stable, though one thing that frustrates me is that I continue to maintain a bit of belly fat. Apparently, it's genetic for South Asians! It's annoying and I still feel a little body-conscious about it, but I control what I eat, try to get 7-8 hours of sleep, and focus on the bigger picture.
If I look back to 2022, I am a totally different person. I am without a doubt the fittest I have been in over two decades. The craziest part is that I don't always feel different day-to-day. My body always still feels tight from time to time (though not as bad as before), and my spine and knee issues still flare up.
But the real victories are in daily life. I'm no longer chronically fatigued. I'm not out of breath, and I can easily keep up with my kids. My fitness journey has been gradual, it didn't happen all in one go, and it certainly isn't "mission complete." But I've kept at it, and because it's been a process, it is finally sustainable.
July 2026: Let’s Be Real
Here’s the deal. I’m still at it, but there are a few things I’m conscious of. If I push too hard, I get injured. Nothing serious so far (touch wood), but it costs me a week or two. And that itch to chase a personal best hasn’t gone away, which is usually when I overdo it. Second, even moving this much, I still feel tired, old and achey some days. Third, the belly fat is still there. Genetics or not, I can’t seem to shift it.
None of that changes the bottom line. I’ve lost weight, I’m more active than I’ve ever been, and I eat well. That’s a long-term win, however I feel on any given day.
It’s not about being the fittest or most flexible. It’s about being consistent. That’s the real game changer.