Hot Bods

Text and pictures by Alphonsus Chern

Tan Xin Hao, 21

Business undergraduate

Height: 1.82m Weight: 79kg

Exercise regimen: I work out three times a week during my semester and six times a week during my term break. I focus on one major and two minor muscle groups per session, which typically lasts 90 minutes. I vary the repetition range and the angles at which I hit each muscle every three to four weeks. On weekends, I perform sprint intervals and 1.5km swims.

Diet: My main sources of protein are steamed chicken breast, tilapia, eggs and whey protein isolate. My carbohydrates come from oatmeal, brown rice, sweet potatoes, broccoli and spinach. I snack on almonds and Greek yogurt occasionally. During the semester, I frequent the salad store for balanced meals.


Justyne Chua, 20

Accountancy undergraduate

Height: 1.61m Weight: 45.5kg

Exercise regimen: My fitness regimen focuses on core training. I do planks, crunches, Russian twists, inverse crunches and a "Superman" workout for my core and for stability. In addition, I also do plies with weights, dips and regular stretches. I do not focus on the counts, but instead on doing each exercise as many times as I can for a set duration, with minimal rest in between.

Diet: My breakfast consists of cereal with milk and yoghurt, and I avoid oily food for lunch and dinner. The ingredients vary, but the proportions matter to me. For example, less unhealthy carbohydrates but more greens. I also eat fruit such as apples, mangoes, cherries, pineapple and blueberries every day.

A version of this article appeared in the print edition of The Sunday Times on July 03, 2016, with the headline 'Hot Bods'. Print Edition | Subscribe