Belly Off! Club: This Singaporean Guy Lost 28kg By Playing Basketball

Freddie Phua, 31, reveals why weight loss doesn’t have to be a solo journey.

BY MCKEN WONG

PREVIOUS WEIGHT:  120KG

CURRENT WEIGHT: 92KG

TIME TAKEN: 6-8 MONTHS

THE SETBACK

Freddie Phua, 31, used to be an active basketball player who competed frequently in one of the local leagues. He became overweight while he was recovering from a slipped disc in 2007, but did manage to shed those kilos when he studied in Australia the following year. “That was due to a healthier diet,” he says. “But when I came back and started working in 2010, my weight shot to 120kg.”

THE WAKE-UP CALL

For Freddie, attempting to regain his prowess on the basketball court was difficult, since his weight had taken a toll on him and caused him to become injury-prone. “My mental well-being was affected as well,” he recalls. “The effects spilled over and I had self-esteem issues. I lacked confidence, and it was then that I decided I needed to take control.”

Related: Squats: This Variation Will Keep You Injury-Free

THE PLAN

Being part of a basketball team that trains regularly was crucial to Freddie’s weight loss efforts. “They helped me a lot,” he says. “Each of them was sincere in pushing me to work harder and to finish each training session. I started with small bodyweight circuits, like intermittent lunges and squats, to build up my fitness levels.”

FITNESS

With such a supportive group behind him, Freddie engaged in regular circuit training, high-intensity interval workouts and plyometrics programmes as the months went by. He even started his own Facebook page to post his workouts and basketball drills. “I tried to give my life a structure,” he says. “To have small goals every day that I can achieve and tick off. By integrating such practices into my lifestyle, it ensures that my weight won’t balloon again. That is key.”

Related: An Abs Workout You Can Do With Just A Basketball

FOOD

Freddie’s not too caught up with eliminating certain foods from his diet. “I’m a strong believer in the ‘everything in moderation’ approach,” he laughs. “There are no special dietary plans, and as long as I am active, I can eat whatever I want and still be able to maintain my weight.”

THE REWARD

“It’s definitely much easier to find clothes now,” Freddie says. “Plus I feel mentally and physically sharp. You won’t feel drained after a whole day at work, that’s for sure.”\\

Stand to win attractive prizes when you join the Belly Off! Club and get featured in our magazine!
Email menshealthsg.bellyoffclub@gmail.com and tell us what you weighed then and now, what made you decide to shed the bulge, and what you did to lose it. Include your “before” and “after” photos.

This article was originally published in Men's Health Singapore's April 2016 print issue.

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