Learning > Inspiration

Bodybuilding's in his 57-year-old blood

Wilson Chay, who comes from a family of weightlifters, exercises regularly, watches his diet and gets sufficient rest to stay healthy

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Joyce Teo on 05 Aug 2019

The Straits Times

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WHAT IS YOUR SECRET TO LOOKING FABULOUS?

 

I live a very healthy lifestyle and make sure I have eight hours of sleep every night.

 

I also stay away from sugar and junk food, although I like to enjoy a glass of red wine with a few good friends from time to time.

 

WHAT IS YOUR DIET LIKE?

 

My diet is quite clean now.

 

For lunch and dinner, I eat mainly lean white meat with steamed vegetables and occasionally with complex carbs like brown rice for energy.

 

I have organic oats with mixed berries and a protein shake for breakfast.

 

WHAT ARE YOUR INDULGENCES?

 

Red wine and prawn noodles.

 

HAS THERE EVER BEEN A TIME WHEN YOU WERE NOT FIT AND FAB?

 

Yes, that was the period from 2010 to 2014. I was under a lot of stress from work, overweight and had high cholesterol.

 

I knew I had to do something about my health, but I also knew I couldn't just walk into a gym anytime and start pumping iron like before.

 

So I started by doing regular brisk walking to ease my body into following a fitness routine.

 

A friend at a local gym told me: "Once you start, you cannot stop." I took his advice and have never looked back.

 

Regular exercise and watching my diet have helped to bring my cholesterol level down.

 

Occasionally, I will go for a swim or take my mountain bike out, if the weather permits.

 

On the days that I am too tired to do my workout, I may just take a 30-minute brisk walk around my estate.

 

WHAT ARE THE THREE MOST IMPORTANT THINGS IN YOUR LIFE?

 

Family, good health and happiness and fulfilment in life.

 

WHAT'S YOUR FAVOURITE AND LEAST FAVOURITE PART OF YOUR BODY?

 

My favourite part is my triceps because they form the bulk of the upper arm. My least favourite body part would be my calves because they are a stubborn muscle group to develop. What are your must-dos before and after a workout? Before any workout, I need sufficient food and energy. If not, I will feel lethargic midway through.

 

It's also important to have sufficient rest before workouts.

 

Once, I tried to exercise after an exhausting day at work, but my body just didn't have any energy left.

 

After a good workout, I need a protein shake plus some carbs to replace the depleted glycogen stores in my body. Glycogen is a stored form of glucose.

 

HOW IMPORTANT IS IT FOR YOU TO KEEP UP WITH YOUR FITNESS ROUTINE?

 

It's very important. The key is consistency. Exercise is like deep meditation to me. I always feel relaxed after a good workout. In fact, the older we are, the more essential it is to maintain our health and fitness.

 

HOW HAS YOUR ACTIVE LIFESTYLE INFLUENCED YOUR FAMILY AND FRIENDS?

 

Since I resumed my exercise and diet routine in mid-2014, I have inspired a few friends and colleagues to lose weight and keep fit as well.

 

WHAT'S THE MOST EXTREME THING YOU HAVE DONE IN THE NAME OF FITNESS?

 

I have never done anything extreme for fitness because I've always believed in taking a sensible, health-oriented approach to exercise and dieting.

 

I am strongly against using steroids or growth hormones because to me, good health must always come first from the inside, before we can look good from the outside. And not the other way around.

 

WHAT ARE THE FITNESS TIPS THAT YOU SWEAR BY?

 

Consistency in training and dieting and getting plenty of rest.

 

If you feel good, the workout will take you to the next level. We must always listen to our body and know how it responds to different kinds of exercise and foods that we take.

 

WOULD YOU GO FOR PLASTIC SURGERY?

 

No, I don't see a need to.

 

DO YOU THINK YOU'RE SEXY?

 

I think I look all right for my age. We can always try to look better through diet and exercise. The secret is to feel comfortable with whatever genes and physical attributes we're born with. And to do our best to maintain our health and fitness as a means to live a fulfilling life.

 

Source: The Straits Times © Singapore Press Holdings Limited. Reproduced with permission.

 

 

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