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Babel Fit KLCC – A secret review

Babel KLCC

First of all, under no circumstances was Asia Fitness Today paid to do this review. In fact, Babel Fit did not even know we did this. During the launch of Babel KLCC, one of the goodies we received was a month-long pass which we utilized for this review.

Babel seems like the perfect gym for all of us. The gym features top of the line equipment and amenities. Sounds too good to be true but with plush towels that’s softer than your moisturizing conditioner hair, one can’t complain.

Your first impression of Babel KLCC is its entrance. It looks posh, to say the least. Second, there is this pleasant aroma that wafts through you as you walk in. This aroma is all over the gym too. I don’t know what this is but it made me feel relaxed and energized at the same time whenever I go to Babel.

On my first day at Babel, I went at 8 am and did the registration. I registered for the HIIT30 class straightaway by Evon, scheduled at 10 am. I had two hours of free time until the class so I decided to do some warm ups in the training room.

Babel KLCC access card

Obviously there is a lot of the latest equipment provided there but what caught my eye was the sheer number of actual living plants there. My photos do not do them justice. They just look like plastic plants but, trust me, they are as real as you and I. The plants made me felt as though I was being given extra oxygen during my warm up. According to Babel, they have an in-house botanist that helps them maintain these plants.

Be surrounded by real plants at Babel KLCC

Then it was time for HIIT30. For the uninitiated, HIIT30 is a class where we push ourselves to reach our limit in 30 minutes. So, four different exercises for four rounds with just one minute of rest in between. It was really tough for a newbie like I am. But did I feel good? I obviously did.

After my class I decided to pamper myself at the infra-red sauna. It looks as though it is based on Japanese design but I can’t be sure. Well, it doesn’t really matter because as soon as I entered the sauna, I was able to relax and calm my mind. I might have even fallen asleep in there!

I didn’t manage to go to Babel as often as I would like to as work had me bogged down but after a week I went there as soon as I was done with work. I felt as though I needed to recoup the days I missed so I did it by deciding that it was a good idea to attend three classes in a row.

My obvious first class back to the gym is my now all-time favorite, HIIT30. There are no words that can describe how much I enjoy this class at Babel. As soon as I was done with this, I went for Slo Flo Yoga. Led by Tony, I found the class quite relaxing and personally I enjoyed the stretching after the vigorous HIIT class. It’s best said now that this was my first yoga class ever. I learned to control my breathing and didn’t drop a single sweat during the class.

Slo Flo Yoga

I had a 30 minute break from yoga to my final class. This would be the first time for me to attend an RnR class and luckily I was met with a familiar face by way of the trainer. I’m pretty sure you can guess what kind of class this is solely based on its name. So yes, we do some more stretching but it wasn’t as gentle as Slo Fo Yoga though. I ended feeling sore despite it supposedly to be a relaxing class as well. Despite the soreness I actually liked this class as I did not feel tired out from it and completely understand why it was slotted as the final class of the day.

Before I left Babel KLCC, I decided to utilize the Bad Lab products available in the men’s locker room (Good Virtue’s Co products are featured in the women’s locker room). It was not bad and made me feel pretty good for the trip home.

Words cannot express how much I love doing HIIT at Babel and my final HIIT30 class was scheduled at 6 pm. This time I had a new trainer – Jean K. It was a great experience as she’s quite energetic and she would be shouting words of encouragement at us so we would be able to keep up and moving.

However, unlike the other HIIT30 classes I’ve attended, we didn’t have any simple warm up at the beginning of the class. Jean began the class with a really challenging warm up. Another difference is that there are eight of us in this class. There were two to four people in the other HIIT30 classes I’ve attended. This surely proves Jean’s effectiveness and popularity. I was seriously exhausted in her class but keep moving as she constantly encourages us to not give up.

Babel KLCC

Ok, maybe I should’ve tried more classes but I got hooked on HIIT. But this is what I have to say about Babel KLCC – you have to see and experience it for yourself. At Babel KLCC, seeing is barely believing thus you would have to go for some classes to fully immerse yourself with the Babel experience. I give them 10/10 for overall experience, classes offered, amenities and location.

Outrun yourself in ASICS’ inaugural #IMOVEME CHALLENGE 2020

The ASICS #IMOVEME CHALLENGE 2020 is a virtual run

No crowds. No start gun or pre-race nerves. No official starting line. Such is the flexibility and convenience offered by virtual races, the latest trend in the running community. 

ASICS’ inaugural #IMOVEME Challenge seeks to transform organized racing with a 12-month virtual marathon series across Singapore, Malaysia, Thailand, Indonesia, and Philippines, which aims to attract thousands of runners from across the region. 

Organized in partnership with virtual race platform, 42Race, the year-long challenge will feature four marathons with different requirements. 

Runners can sign up for the virtual marathons by registering online at <https://web.42race.com/race-bundle/asicsimoveme2020challenge>, choose from the marathon races that best suit them and run them anywhere they like – whether it’s on a treadmill or at their neighborhood street.

Upon completing the race, runners can then upload their finishing time and see how they stack up against the rest of the running world in the region. 


Four Marathon Categories 

There are four marathon categories – Beginner, Intermediate, Advanced, and Ultra. The completion of each marathon will see runners earn a prized medal and a 15% discount ASICS e-voucher.  


Need more motivation? Completing all four marathons in the Advanced and Ultra segments will not only see you clock more miles, but also bring you closer to the grand prize of [a 3D2N Wuxi Marathon Trip inclusive of a marathon entry, accommodation and a return flight worth USD 5,000 In total].

Completing all four marathons in the Beginner and Intermediate segments will also entitle you to a chance to win USD 1,000 worth in ASICS products.

For those who prefer running in groups, ASICS Running Club will also be holding special training sessions every Tuesday evenings, which are led by experienced runners and tailored specifically to the marathons’ requirements to help runners achieve their personal fitness goals. 

So what are you waiting for? Join in a running experience that will inspire you, push you and move you. 

Registration for the ASICS #IMOVEME Challenge is now opened at 

< https://web.42race.com/race-bundle/asicsimoveme2020challenge >. 

Please visit https://www.facebook.com/groups/asicsrunningclubmy/ for more information on ASICS Running Club and its programmes.

Differences between men and women


Understanding the differences between men and women in long distance running

It’s a fact. Men and women simply have different morphology. Most runners will have a training plan to clock in the distance in order to achieve their goal of be it a 5km or an ultra marathon.  While we are determined to cross the finish line with our personal best time, it would help to get to know your body better so you can reach the maximum potential of your given anatomy. In order to optimise your training and improve your performance, I’ve compiled a few differences that will create a better understanding of the differences between men and women.

Physiological gender differences & implications for training and performance

Before boys and girls hit puberty, their body structures are similar in terms of body weight, height, length of their legs and upper-arm circumference. During puberty, development occurs and boys will start to develop larger shoulders while girls start to develop larger and wider hips. Due to the smaller shoulder size of women, this poses a disadvantage for women to develop upper-body strength, limiting their body strength on the upper-body in comparison to men throughout adulthood. Women’s narrow shoulders compared to men’sare also generally shorter and women are naturally born with larger pelvis width-to-height ratio and shoulder-to-hip ratio than men.

“We some times hear the term pear-shaped being used to describe a woman’s shape, but the basic truth thata woman has wider hipsis specifically for the purpose of child bearing. Notice that most professional female runners tend to have smaller and narrower hips, so it’s their natural born physique that also aids them towards excelling in distance running”.

The Q Angle (or Quadriceps Angle)

The anatomical and biomechanical features are disparate between men and women. Women have a larger pelvis because they are designed to carry the child. This larger pelvis combined to a shorter femur lead to a different Q angle at which the quadriceps muscle – from the pointiest position of the pelvis, scientifically known as the Anterior Superior Iliac Spine – meets the kneecap (or patella), compared to the line connecting the ligament attaching the patella to the shin. The angle between these two lines forms the Q angle.

Males have a Q angle between 8 and 15 degrees while females have a Q angle between 12 and 19 degrees.


How does this difference influence the running?

Women, as they have a broader angle, are more subjected to Anterior Cruciate Ligament (ACL) injuries while exerting themselves. The Q-angle dissimilarity refers to a difference of knee alignment as well. In short, men are anatomically better designed than women for running. The space for ACL movement is more limited by women than in men, putting the ACL in a critical position as it can easily get pinched and lead to rupture of the ligament, especially while stretching or twisting. However, when you practise how to train properly, you will lower the risks of getting injuredmale or female.

In summary,

  • A larger Q-angle puts women at a mechanical disadvantage when running.
  • Wider hips and a large Q-angle put the femur at an angle when the foot is on the ground.
  • Elite female runnershave narrower hips, which closely resemble male runners. Research has also shown that the hip width of very good female runners is similar to that of both athletic and even non-athletic males.
  • Women’s anatomy also affects their stride mechanics. Research has shown that female runners take shorter strides than male runners when running at the same speed. Although it’s interesting that the combination of stride rate and stride length differs between female and male runners, it’s not completely clear why women take shorter strides.
  • Obvious reason is that women are generally shorter than men and have shorter legs, hence the shorter strides. (misconception among runners)
  • Research has also shown that taller runners don’t take longer strides than shorter runners. Stride length is more a product of hip extension and how much force your muscles produce as you push off the ground.
  • Therefore, something else must cause female runners to take shorter strides than male runners when running at the same speed

Differences in body weight and body composition

Muscular differences

Muscle mass is on average 35% of the total mass of a man against 28% in women. Moreover, women have more “fat” than men. The fat of a woman averaged 20% against 13% in a man.

  • Women have a smaller muscle than men
  • Women can’t produce much muscle as much as men
  • Men are able to sprint faster than women

Knowing that muscle activity is the cause of energy expenditure during exercise, and the woman has less ability to produce energy and therefore less strength and endurance.

Cardio muscular distinctions

The heart

The heart is a cardio muscular muscle that enables oxygen through blood stream to be pumped to your muscles.The female heart is smaller. While it weighs 118 grams on average in women, men’s hearts weighin at about 178 grams on average. Training improves the heart skills in both women and men. This enhancement is however limited in women.

Maximum Heart Rate is the maximum number of beats the heart can achieve in the space of a minute. This value is unique to each individual and it also changes with age and gender.

The Maximum Heart Rate is thus higher in women than in men. On average, a woman will reach 174 beats per minute against 169 beats per minute. Women’s hearts beat faster because the volume of blood ejected by the heart is lower than men’s.

However, a smaller heart doesn’t mean men are better at running marathon. Even though you first impressions turn into men’s advantages, women are still in the run!


VO2max: maximal oxygen consumption

Femaleshave less blood than males. This could be explained first by the period women experience every month, but that isn’t the only factor. The blood plays an important role while running. Indeed, the vital oxygen you need to make your muscles work is transported through blood.

VO2max is the maximum capacity to store, transport and use oxygen during aerobic exercise. In other words, this is the maximum volume of oxygen consumed during exercise. Your muscles and oxygen are necessary to produce the required energy for training. The more your VO2 max is, the more your body is able to use oxygen to produce energy.

The VO2max on average for male is45-50 ml/min/kg and 35-40 ml /min/kg for women.

Men have an average of 13.6 to 17.5 grams of haemoglobin per decalitre in their blood. Women have 12.0 to 15.5 grams per decalitre.

Women therefore have less capacity to store and transport oxygen, a difference that translates both during tests of strength or resistance during endurance events.

 A more advantageous metabolism in women

Carbohydrate (or glucose) is stored as glycogen in the muscles and liver. These stores represent the prime source of energy but they are limited. Indeed, the muscles can store about 400 grams of glycogen and the liver 100 grams.

After running out of this energy, a runners’bodywill seek another source of energy through the fat. You store fat all over your body, especially beneath the skin and around internal organs. An important note is that proteins are generally not used as the main resource of energy, except in extreme circumstances.

Men will use glycogen as the energy used while running whereas women can easily usefat and less carbohydrate at a given intensity of exercise. Men will need to recharge their hydrocarbon stocks to fuel their running capacity. It takes about 30 minutes to hydrocarbon/sugar to reach your bloodstream.

As a conclusion, women need to approach their training and racing differently than men to optimise their unique characteristics.

More than that, hormones in both males and females differ in amounts and in the effect that they have in the body. Indeed, for women, the best time to run is during the Follicular Phase, which is during your sixth to 15th day after your period. The differences occur in muscles and metabolism as well.

Being aware of these differences means is also a way to realise that your needs are different, that is why tailoring your diet and your training is necessary.

Women, you may be physiologically weaker, but you are still champions J

Alissa Laurent, a Canadian runnerwon the Canadian Death Race in 2015 and ended 90 minutes before the second winner, a man.

In short, women are scientifically better distance runners than men. So go ahead and with safe and consistent training, you can outrun the boys!




Heart, blood, arteries








Muscle and VO2 max



The Case for Movement Therapy

14462884 - runner woman exercise outdoors panorama with copyspace in vintage tone

I’m thankful that so many of you are already exercising and improving your overall fitness, there are still so many of our friends and family that have the awareness of fitness instilled, yet not practiced.

My team and I are constantly professing the importance of ‘movement’ and exercise simply because it helps maintain a stronger more efficient heart, helps reduce the risk of heart disease and diabetes, gives us stronger muscles and bones, reduces cholesterol levels and improves mental health. This is what we set out to do when I co-founded AsiaFitnessToday. If we could get people to just start being aware first, then naturally they will start to move and soon enough, they will have fitness instilled in their minds.

Exercise as an impetus for weight loss

Some individuals believe that just two to three workouts a week will magically shed unwanted kilos from their bodies. Unfortunately these same individuals then become frustrated when it does not happen. Although exercise is vital to our overall quality of life, it is important to understand how exercise impacts weight loss, especially for those just starting a weight loss program.

In a week, we need to burn 2,000 calories through physical activity in order to lose weight! So, unless your plan involves numerous high-intensity exercise sessions each week, it is unlikely that you’ll achieve your weight loss goals through exercise alone.

Does dieting actually help us lose weight?

When we start to reduce our normal daily caloric intake by more than 30% (for example cutting back from 2,200 daily calories to less than 1,540 calories), we start to consciously feel deprived of food and choices, which frequently results in failure to stick to diet programs for sustained periods of time. Reductions of approximately <20% however can usually be implemented without such deprived feelings. That said, I understand our society today is constantly fed with amazing gastronomic photography via social media and tempted by “How-to” cooking programmes on the numerous food channels! Dieting is quite difficult to achieve without proper nutrition guidance. So getting proper advice is a good start!

Dieting is NOT a good way to lose weight

As we age, we lose muscle tissue which reduces our ability to function independently. Research has shown that a woman between the ages of 30 and 70 may lose as much as 23% of her muscle tissue whereas a man may lose up to 21 – 22% of his muscle mass during that same time period. In turn, this loss generally compromises our quality of life, progressively preventing us from doing the things we enjoy or need to do as we get older. Choosing to follow a diet without any activity, movement or exercise plan can certainly lead to initial weight loss, but for every kilogramme lost, only 69% of that kilogramme will originate from fat tissue, whereas the remaining 31% will originate from the loss of muscle tissue, something we should all try to avoid. This skinny fat approach is certainly not a healthy solution.

Tips on the best way to lose the kilos

Cardio activity complements your dietary strategies and can help you lose weight, but again for every kilogram lost, only 78% of that weight will originate from fat tissue, whereas the remaining 22% will originate from muscle tissue.

However, including some form of resistance training (weights, machines, yoga, etc.) on the other hand is the most effective weight loss method as it can preserve almost all your existing muscle as 97 % of the weight loss originates from fat tissue (5), keeping you ‘fit, healthy and functional.’ Furthermore, by preserving or even adding a few kilograms of muscle tissue, you can maintain or even elevate your metabolism which helps you burn additional calories through the day. This number could amount to 100 calories each day, the equivalent to approximately 3 kilograms over the period of one year.

What is N.E.A.T and how does it help us lose weight?

The case presented above makes a strong argument for a comprehensive approach that includes both a dietary and activity plan to achieve weight loss effectively. However, as exercise alone is generally inadequate unless one finds more time in an already busy schedule, what other options are available? Over the past few years, researchers have begun investigating the remaining 110 – 115 hours of the week that we are awake as a weight loss solution, rather than the few hours a week spent trying to exercise. The results are impressive as they provide so many opportunities to achieve effective and sustained weight loss without complicating our lives, finding more time to exercise, doing things we may despise, or even exceeding our own comfort levels or abilities.

We call these expended calories N.E.A.T (non-exercise activity thermogenesis) and it is the energy expended for everything we do that does not include sleeping, eating, or exercise; and ranges from simple things like standing and fidgeting to moving about. For example, a 68 kg. person burns approximately 102 calories an hour while performing their office job in a seated position (1.7 kcal / minute), but burns 174 calories an hour if performing those same office duties while standing. This may not seem like much, but it translates to 18,000 calories or a little over 2.2 kg. over a 50-week work year (250 work days). By comparison, that same person would need to squeeze in 60, 30-minute runs at 8 km/hour to achieve that same caloric burn.

Changing the way we think about weight loss

The goal with this article is to help you rethink the approach to where and how one can burn calories by making the entire day a weight loss “battlefield”. This is the area we can exploit to complement the exercise we want to do, and not feel like we have to do. Sitting all day only welcomes weight gain. So how do we do it then?

Create a list of your general daily activities (e.g., 6:30–7:30 am – preparing for work; 7:30–8:00 am – commuting to work; 8:00–12:30 pm – working at desk, mostly seated activities, etc.).

  • Are you aware of how many hours you spend sitting each day?
  • Compile a list, the contents may just startle you.
  1. Identify problematic areas where you notice time spent in seated positions and think creatively of ways to accomplish these same activities while standing (e.g., texting, talking on the phone).
  2. Challenge yourself to try one to three ideas just once, starting with challenges you feel confident in accomplishing.
  3. Evaluate your experiences, but don’t force things you don’t like. If you enjoyed the experience and feel confident you can do it again. Attempt that same challenge every day for the next week (finite challenge). If not, select new challenges to try.
  4. Evaluate your weekly experience. Again, if you enjoyed the experience and feel confident you can do it for a longer period, attempt that same challenge for two weeks and so on, building towards an infinite or ongoing challenge.

Integrating N.E.A.T into our daily lives

Some simple, initial challenges you could try:

  • Stand more. Start by attempting to stand or move about for 5 to 10-minute increments while you complete various daily activities
  • Wash your car by hand
  • Pace the sidelines at your kids’ athletic games
  • Carry your groceries instead of pushing a cart
  • Walk briskly through the mall
  • Walk to work or use the LRT
  • Take the long way to the water cooler or bathroom at the office
  • Walk to a co-worker’s desk instead of emailing or calling them
  • Pace while talking on the phone

Find ways to integrate standing and moving activities – a little here and there. Remember, every little calorie counts throughout your day; every little victory moves you forward. As little as 100 calories each day translates to approximately 4.5 kgs. lost in a year; 200 calories equals the loss of 9 kgs, without even breaking a sweat. By comparison, 4.5 kgs for a 68 kg. person requires almost 120, 30-minute cardio sessions at 8 km/hour. So, add these N.E.A.T calories to an exercise plan you find manageable and enjoyable, and you’ll enjoy greater success in achieving your weight loss goals.

Article compiled by Nikki Yeo, FMS–certified practitioner and ACE-certified Fitness Trainer.

UNIQLO-Supplied Swedish Team Winter Uniforms Debut at Winter Youth Olympics

The Swedish team in their UNIQLO gear

UNIQLO today announced it supplied the Swedish team’s uniforms for the third Winter Youth Olympic Games, being held in Lausanne, Switzerland from January 9 through 22. This event represents the international competition debut of UNIQLO’s official winter teamwear.

The International Olympic Committee is holding this event for athletes aged between 15 and 18. The Swedish team’s 51 members competed in the curling, skeleton, biathlon, freestyle skiing, snowboarding, alpine skiing, cross-country skiing, bobsleigh, ski cross, female ice hockey, and 3 x 3 ice hockey categories. In the first week, the team scored three gold medals in alpine skiing super-G and slalom, as well as two bronze medals in the biathlon single mix relay and alpine skiing combined.

Adam Hofstedt / Alpine skiing

“We have sent Sweden’s largest squad ever to a Youth Olympic Games. We’ve had great success during the first week with three gold, two bronze and a lot of great performances. We have enjoyed a great partnership with UNIQLO and every Swedish athlete wears the UNIQLO clothes with pride,” said Anders Wiggerud, Chef de Mission for the Swedish squad.

UNIQLO supplied 46 items of stylish and functional LifeWear apparel and accessories to the Swedish team. These included Hybrid Down, Ultra Light Down, Blocktech, and HEATTECH pieces.

UNIQLO Global Brand Ambassadors to Use Game Wear Made with DRY-EX Material from Recycled PET Bottles Beginning January 2020

Roger Federer Model Game Wear

UNIQLO, the Japanese global apparel retailer, today announces its Global Brand Ambassadors Roger Federer, Kei Nishikori, Shingo Kunieda, and Gordon Reid will play future tournaments in game wear made from DRY-EX material incorporating polyester fibers recycled from PET bottles. The change begins immediately for Ambassadors competing in the 2020 Australian Open tennis tournament, starting on January 20.

One of UNIQLO’s initiatives for sustainability is the development of DRY-EX material using polyester fibers recycled from PET bottles, in partnership with Toray Industries, one of the world’s top fiber and materials innovation companies. This has been difficult up to now because of contaminants in PET bottles, but improvements in filtering technology have allowed for the production of high quality specialty fibers. The new material retains the moisture-wicking functionality of DRY-EX, providing the same comfort to allow players to perform at their best. UNIQLO will continue to support the world’s top athletes with LifeWear and pursue the development of environmentally friendly products.

Comment from Roger Federer: “I was surprised to hear that polyester could be recycled from PET bottles and turned into clothing, and I’m impressed with its functionality and comfort, which is indistinguishable from the DRY-EX fabric I have worn previously. As a Global Brand Ambassador, I am happy to help support UNIQLO’s sustainability initiatives.

Comment from Shingo Kunieda: “I think it’s wonderful that UNIQLO is actively pursuing environmental measures, developing this DRY-EX fabric from recycled polyester. I’m very happy that everyday PET bottles have been reborn as DRY-EX, and that I will be able to play using that material.”

Roger Federer wear models to be launched on Friday, January 17

UNIQLO will offer replica game wear and other items that Global Brand Ambassador Roger Federer will wear at the 2020 Australian Opens. Items will be available from January 17, 2020 (Friday) at select UNIQLO stores around Malaysia and through UNIQLO.com/my. The new game wear was designed by a team of international designers at the UNIQLO Paris R&D Center, led by Artistic Director Christophe Lemaire.

Roger Federer model: The Roger Federer model features a bold use of color combining bright purple shorts with a navy or white top. In terms of functionality, the wear focuses on breathability and ease of movement, incorporating three different mesh types with specific characteristics– absorbency, elasticity, and smoothness–in response to the demands of dynamic play.

Bright Purple Shorts from Roger Federer Model Game Wear

Roger Federer Model Game Wear

ProductColorsSizesPricing in Malaysia
RF DRY-EX Polo Shirt2S-XXXLRM129.90
RF DRY Short Pants2S-XXXLRM129.90
RF Tennis Wristband2ONE SIZERM29.90
RF Tennis Socks1ONE SIZERM29.90

Christophe Lemaire and the UNIQLO Paris R&D Center
The UNIQLO Paris R&D Center is one of five research and development centers, along with Tokyo, Shanghai, New York, and Los Angeles. UNIQLO R&D Centers are regional hubs that pursue product development and design, study local fashion trends and lifestyles, and examine data on new

Post-fight press conference UFC-246 Conor McGregor TKOs Cowboy Cerrone


At the official weigh-in, at T-Mobile Stadium in Nevada, USA the night before the game, Donald “Cowboy” Cerrone’s official weight was locked in at 170kg and the same for Conor McGregor. When emcee Joe Rogan spoke to the fighters, Cowboy said, “It’s incredible, we’re gonna blow the %#$(*%& roof off this place. I cannot wait!”. McGregor said, “I’m coming for all of them in this division. It begins with Donald! Let’s go! I’m excited! Thank you for all your support…..”. He added, “Tomorrow night I’m dedicating this fight to me ma back home. I luv ya ma, we all luv ya!”.

UFC 246: Conor McGregor Octagon Interview
On Episode 6 of UFC 246 Embedded, welterweight headliner Donald Cerrone relaxes in the comfort of making an easy weight cut to 170 lbs.  Anthony “Showtime” Pettis discusses how his technique of handling his own weight cut helps him.  Conor McGregor shows up to the UFC 246: Ceremonial weigh-ins with his son and crowds roar as the headliners position for a final flex-and-faceoff and deliver their thoughts in anticipation for the fight.

Introduction – What is Intermittent Fasting?


Many people ask us; are there any benefits to intermittent fasting?

In short, yes there are many benefits to intermittent fasting, some which may surprise you too. As you continue to read this article, you will learn all about what fasting can do for you in the short and long term.

First though, let’s take a look at what intermittent fasting actually is, before we go into more details about the benefits of a fasting program.

Many people may already be aware of what intermittent fasting is, and they may even be familiar with some of the most common health benefits when following this particular protocol. However, when it comes to intermittent fasting there are far more benefits to be had than you might have first thought.

Following any form of fasting program can drastically improve ones health both physically and mentally. Not only this; your lifestyle and productivity in general can take a huge upturn as a result.

Just in case you are not aware of what intermittent fasting is, I will briefly give a short overview here. Essentially, intermittent fasting is a protocol in which you abstain from food, and certain fluids for a prolonged period of time. Any food or drink that contains calories and stimulates a metabolic response in the body is avoided for that duration of time.

are there any benefits to intermittent fasting

There are many different forms of fasting in which your fasting and feeding windows last for various lengths of time. Some of the most common protocols are;

  • 16-8 – With this format you don’t eat or drink calories for 16 hours, and then you consume all your caloric intake for the day within the 8 hour feeding window before fasting for 16 hours again. This is one of the easiest methods to do begin with when getting started with the fasting lifestyle.
  • 18-6 – With this method, you fast for 18 hours and then you consume your daily caloric intake within a 6 hour window.
  • 20-4 (AKA The Warrior Diet) – You can probably guess this one by now! You fast for 20 hours and consume you daily caloric intake within a 4 hour window. This protocol is a more advanced strategy and it is only best to attempt this once your body is used to fasting.
  • OMAD (One Meal a Day) – Some die hard intermittent fasting fans consider the OMAD diet the ‘holy grail’ of fasting! With this method you do what it says on the tin and you eat only one substantial meal a day. This particular protocol is particularly powerful because after about 19 hours of fasting, your body begins to reap some of the more elusive benefits of fasting. This includes benefits such as autophagy and anti-ageing which we will discuss more in depth later.

Now we have a general understanding of this time based protocol, we will now look at some of the health benefits of intermittent fasting. There will be some common ones in the list that you will already be aware of. However, some of them will surprise you I am sure!

Fat Loss

Perhaps one of the most well known benefits of intermittent fasting is fat loss, and this is one of the main reasons that many people decide to begin a fasting program in the first place.

It is true that fasting is more effective than many other diet programs out there including the dreaded calorie restricted eating plan that millions of people fail with every year.

“How does fasting actually work in terms of fat burning though; and why is it superior to many other methods?”

Calories in vs calories out theory for fat loss that the vast majority of people are familiar with is fundamentally flawed. The theory assumes that all calories are equal. However, we know this not to be true. We can not oversimplify how different foods a processed in the body and the hormonal effect they have.

Most people believe that the only way to loss body fat is to either reduce the amount of calories you take in through food or increase the amount of calories you expend through exercise.

are there any benefits to intermittent fasting

The diagram above is a great analogy that depicts how most people view the calories in, calories out theory for fat loss. It is in fact a myth!…Or at the very least an over simplified explanation. There is no such thing as one big container in your body that stores calories. In reality your body doesn’t really know what a calorie is. In actual fact, weight gain is more like a two compartment problem. The analogy I am going to share with you now was made popular by the world leading fasting expert Dr Jason Fung. Dr Fung has a great visual way of explaining how the body actually gains and loses weight.

Take a look at the diagram below.

are there any benefits to intermittent fasting

The picture above shows how fat gain is actually a two compartment problem. Whenever you eat a balanced meal, the carbohydrates and/or sugars in that meal are turned into glucose. Imagine that this glucose is then stored in the ‘fridge’ (aka your liver). It is very easy to store glucose in the liver, and likewise it is very easy to take glucose out and use it as energy. Just like when you go to your fridge in the kitchen, you can easily fill that fridge with your food shopping. You can also just as easily take food out to eat it. It is quick, easy and convenient. However, there is only a limited amount of space in that fridge and similarly there is only a very small amount of space in your liver for glucose from food. Therefore, if you keep eating those 6 high carbohydrate meals a day, you soon run out of space in your liver and so the excess glucose overflows and gets pushed into fat cells instead. The situation now is that you gain body fat which can be very hard to lose if you don’t understand an effective method for doing so.  This entire process is moderated by the fat storage hormone insulin which is represented in the above diagram as the traffic cop.

Most people eat far too much far too often which causes the pancreas to secrete a large amount of insulin. This insulin then tells the body to store glucose energy from food in the liver. If the very limited space in the liver runs out, then the insulin continues to store that glucose energy, but in the fat cells instead, causing the person to gain weight.

Therefore, the key to efficiently burning body fat is to avoid spiking insulin, thus allowing the liver to deplete of glucose which in turn forces the liver to burn body fat for fuel instead. There are a few methods of reducing insulin secretion, but one of the most effective is intermittent fasting!

Let us look at what happens when we abstain from eating and drinking calories for a prolonged period of time.

So to continue with our analogy, what we need to do is to stop going food shopping (eating), consume all our food in the fridge (deplete the liver of glucose), which then forces us to break into those freezers in the basement for food (burn body fat).

The second image down shows this process in graph form. Notice how as the consumption of carbohydrates is reduced, fat oxidisation (AKA fat burning) increases exponentially. So now we can see how intermittent fasting allows our body to access its own fat stores by depleting the body (in particular the liver) of Glucose.

Reduced Hunger

As your body gets accustomed to fasting and you start to burn your own body fat for fuel, you will find that your hunger massively decreases. This is because over time your body becomes what is called fat adapted as we develop metabolic flexibility. The Mitochondria are the bodies ‘power plants’ which are responsible for converting the caloric energy from food into energy that the body and its cells can use. The longer amount of time you engage with an intermittent fasting program, the more effective your body becomes at burning fat. In fact, the amount of Lipase Enzymes available in the body that are responsible for oxidising fat for energy are significantly increased. Your body is now aware of your fat stores and it knows it can tap into this fuel source at any time it needs to. This means that you don’t get as hungry as often and also your metabolism increases because your body now knows that there is a larger fuel source available to you; not just the little amount of glucose that is stored in your liver.

In summary, if after about 3 weeks to a month of intermittent fasting you notice that your hunger levels have massively decreased, you have lost a lot of body fat and you feel mentally focused, then you are most likely fat adapted to a certain degree.

In the video below, one of my favourite intermittent fasting experts on YouTube explains fat adaptation and intermittent fasting further.

Cures Insulin Resistance and Improves Insulin Sensitivity

When a person is carrying excess body fat, this generally means that their body is not as efficient at processing Carbohydrates and sugars. This is often due to the person in question consuming a high Carb/sugar diet over a long period of time. You see, fat gain is a time dependant phenomenon. Consuming a diet that spikes Insulin levels excessively over a prolonged period of time leads to a condition known as Insulin Resistance.

The main job of insulin is to open up liver and fat cells to allow glucose from the blood stream into them after eating food. If a person continues to consume foods and liquids that spike insulin excessively, then the liver cells soon become full and begin to over flow with the glucose. Therefore the pancreas tries to overcompensate for this by secreting even more insulin whilst pushing glucose into fat cells instead as discussed in the weight loss section earlier. This precisely is how insulin resistance causes obesity.

To make this process easier to understand, observe the picture above. The inflated balloon represents a liver cell that is overflowing with glucose due to a carbohydrate and sugar heavy diet. Because this cell is full, the pancreas releases even more insulin to try to get the excess glucose out of the blood stream. However, because the liver is overworked, the insulin starts to put the glucose into fat cells instead.

The simple solution to this Insulin Resistance problem is to abstain from food, or partake in a very low carbohydrate and sugar free diet for a period of time as previously discussed in the weight loss section. This allows the body to burn off the stored glucose in the liver and fat cells which will in turn allow the body to respond normally to insulin again.

Improved Gut Health

are there any benefits to intermittent fasting

Digestion is a very energy intensive process for the body. Fasting gives a chance for the gut to rest, and cleanse itself. Not only this, but a study from 2014 discovered that fasting promotes Bacterial Clearance.

The image below shows the title of the study, and you can click on the link below the image and checkout the study for yourself if you wish.

are there any benefits to intermittent fasting


In summary, the research found that when mice were put through alternate day fasting they were able to clear Salmonella twice as fast as the non-fasted mice. The bacteria just passed through the intestines and was not absorbed into the body. The fact that is study was performed on mice rather than human subjects does not really discredit the research that much. The reason that researchers use mice in studies like this is that they know the the results are pretty much the same as to what it would be in humans. So it’s all good news for your body and its guts if you do intermittent fasting on a regular basis. You inner workings are going to be much healthier, and your gut will fight off bad bacteria much more efficiently.

Not only this, but the process of intermittent fasting also promotes the growth of good bacteria. The stress (good stress) that fasting puts on your gut causes the immune system to up its game and so more good bacteria is colonised. In turn this causes;

  • Better resistance to bad bacteria
  • Improve symptoms of IBS
  • Cures acid reflux
  • Improves indigestion
  • Regulated bowel movements
  • Many more….

Good for Your Heart Health and the Cardiovascular System

are there any benefits to intermittent fasting

Intermittent fasting is very effective for reducing the risk of cardiovascular disease, heart attack an other related health issues.

It was commonly believed that an over abundance of so called LDL “bad” cholesterol was the primary cause of heart attacks and cardiovascular disease due to a diet that was too high in fats. This however, is simply not the case. In fact cholesterol is essential to the body’s ability to function. Cholesterol is so important to the body that is is produced by nearly every single cell in your body. You NEED Cholesterol to survive! In fact, over 75% of cholesterol is made by your body and not ingested through your diet.

“If Cholesterol is really that bad for you then why is 75% of your total Cholesterol made ‘in house’ by your own body?”


are there any benefits to intermittent fasting

It is in fact the oxidative stress that an over abundance of glucose in your body has on your your arterial walls that cause Cardiovascular disease and heart attacks.

In simplistic terms, if you consume too much sugar or carbohydrates over a long period of time, then inflammation and tiny cracks start to appear in the walls of your arteries. As a result, the LDL Cholesterol turns up at the site of the damaged artery and acts as a band aid by forming a coating over the inflammation. This, by the way is a good thing. It is the Cholesterol’s job to repair the damage. The only reason the LDL turned up in the first place was because of the inflammation of the artery that was caused by high glucose levels in the bloodstream.

“Blaming LDL Cholesterol for Blocking an Artery and Causing a Heart Attack is Like Blaming Firemen for Causing a House Fire Just Because They Are Always At The Scene!”

– The Muscle Expert

Therefore, when you fast, you give your body a chance to burn off the glucose which in turn reduces inflammation all over the body including your arteries. This then means that LDL cholesterol does not need to try repair the damage which could end up inadvertently blocking your arteries. Another powerful reason for giving intermittent fasting a try!

Decreased Cancer Risk

It is becoming more commonly known that cancer cells feed and thrive on sugar in the body. When you fast or consume a low carbohydrate and sugar diet, you literally create an environment in your body in which cancer cells can nor thrive nor survive.

are there any benefits to intermittent fasting


The global cancer statistics as shown above is worrying. This devastating illness impacts millions of people a year worldwide. There are many lifestyle factors that can be a catalyst for cancer. Some of them being;

  • Over consumption of alcohol
  • Smoking
  • Poor diet and obesity
  • Absorption/ingestion of carcinogens

And many more!

are there any benefits to intermittent fasting


“More Than 40% of Cancer Cases Can Be Prevented!”

NBC News

Some causes of cancer are sadly either genetic, or as a result of old age. It is an unfortunate fact that as we age we become more at risk of many forms of cancer. However, as we can see from the NBC News statistics, almost half of the cancer cases we see today could be prevented through healthier and smarter lifestyle choices. We can also see from the above chart that smoking, obesity and alcohol are the leading causes of a fair amount of cancer cases.

As already mentioned, cancer cells feed on glucose. In fact cancer cells are 10x more receptive to glucose and insulin which in turn means that they are 10x more likely to thrive and multiply in a glucose infested body. On the flip side, cancer cell do not feed on fat and oxygen (fat oxidisation) for fuel at all. Therefore, if one intermittent fasts intensely and regularly, their glucose and insulin levels will drop and as a result significantly reduce the chances of cancer cells thriving in the body.

Less Risk of Alzheimer’s, Dementia and Parkinson’s Disease

are there any benefits to intermittent fasting

There are a few theories as to how fasting can help prevent, or relieve the symptoms of Alzheimer’s and other related neurodegenerative  diseases. Nothing is 100% proven yet, however promising signs are beginning to emerge in recent research.

A study carried out by the Department of Food and Nutrition at Hoseo University in South Korea found that intermittent fasting may help prevent age related memory loss and mental deterioration.

are there any benefits to intermittent fasting


The concepts discussed in the study its self are fairly complex and make for very heavy reading. In essence though, the research looked at the effects of fasting on a group of rats with a form of Alzheimer’s disease in comparison to a group of rats without the disease. interestingly, positive results were observed.

“Intermittent fasting may be an effective intervention to protect against age-related metabolic disturbances, although it is still controversial.”

– Department of Food & Nutrition, Obesity/Diabetes Center, Hoseo University

A popular theory as to how fasting helps prevent and reduce symptoms of neurodegenerative diseases is to do with how the brain utilises glucose for energy.

It is known that degenerative diseases in the brain are mainly caused due to a high amount of dying brain cells. One theory is that with Alzheimer’s and related conditions, what has happened is that the brain is no longer able to use glucose for energy. For some reason the mechanism that the brain uses to use glucose has malfunctioned. Yet for most people it is glucose that their brains primarily run on. However, If you fast for a period of time, the body begins to produce ketones out of oxidised fat, which then can be used as an alternative fuel source by the brain. In many ways, the brain actually prefers ketones as a fuel source as it is a cleaner and more efficient form of energy. The one switches to using ketones for fuel rather than glucose, then a lot more of the brain cells are able to survive resulting in a reduced risk and/or relieved symptoms of many neurodegenerative  diseases.

Improved Immune System and Decreased Risk of Illness

Intermittent fasting can also drastically increase the efficiency of your immune system which may help reduce the frequency and severity of some illnesses you encounter.

In short, fasting kills off white blood cell responsible for fighting illness and disease. Now this may sound like a bad thing, but actually what happens is that this encourages the T cells to produce even more white blood cells which gives a healthy boost to your immune system. . I am going to let fasting and keto expert Thomas DeLauer explain in this in more detail.

Boost in Testosterone and Human Growth Hormone (HGH)

It is now known that insulin inhibits the production of testosterone and human growth hormone when it is released. Not only this, but healthy natural fats are essential for hormonal balance and testosterone production in both men and women. For this reason, when one undergoes prolonged fasting and the body is functioning primarily on fats, testosterone levels are significantly increased. In fact, every time we eat, for 3-5 hours afterwards out testosterone levels are significantly reduced.

are there any benefits to intermittent fasting


The European Journal of Endocrinology released a study that proved the effectiveness of fasting in boosting testosterone and HGH levels. The research found that fasting increased the levels of Luteinizing Hormone in the brain which signals to the sex organs to produce more testosterone. The study also found that Lutenizing Hormone increased by 20% in obese individuals and a massive 67% in non-obese individuals when fasting. This is a significant increase which can have many positive effects on your life.

The most common benefits of elevated testosterone levels are;

  • Increased muscle mass
  • Decreased body fat
  • Increased libido
  • More energy
  • Strengthened bones

And many more…

Improved Mental Focus and Enhanced Mood and Less Stress

When you fast for a a significant amount of time, your body starts to burn its own fat for fuel. The body oxidises this fat and produces something called ketones. These ketones are an alternative energy source for the body once all the glucose has been used. Ketones are actually a preferred energy source for the brain. They cross the blood/brain barrier more easily and they also provide more energy per unit of oxygen than glucose. The result of result is using ketones for fuel during periods of fasting appears to lead to reduced depression and an enhanced positive mental state in those who partake in prolonged fasting. Many subjects even report a euphoric feeling after 2-3 days of fasting.

A review by Fond Et Al looked looked into how many studies they could find that examined the effect of fasting on mood and brain disorders. They conducted a search on the Medline, Web of Science and PsycINFO databases to see what they could find.

are there any benefits to intermittent fasting


The clinicians found a total of 92 studies!

“Clinicians have found that fasting was frequently accompanied by an increased level of vigilance and a mood improvement, a subjective feeling of well-being, and sometimes of euphoria.”

Fond G Et Al

As a collective, these studies found that;

  • After 10 days of fasting, patients with clinical depression reported an 86% remission rate of their condition.
  • Other studies found that fasting or calorie restriction in healthy participants or those with medical issues showed improved energy levels, improved mood and reduced depressive and anxiety symptoms.
  • Another study that looked at the effects of fasting on Muslims during the month of Ramadan found that they experienced a decrease in both manic and depressive symptoms.

It would appear that fasting has enormous benefits on mood and mental health. Just another one of the many positive by products of fasting.


benefits of intermittent fasting

Essentially, autophagy is the bodies process of eating its own deformed and dead cells, and replaicing them with new ones. This is the cornerstone of the anti-ageing process. However, autophagy and the anti-ageing benefits associated with it, are only achievable through a more extreme and prolonged form of fasting. Generally a fast of more than 19 hours needs to take place before autophagy begins to occur in the body.

So how is autphagy stimulated in the body as a result of fasting? Well, when the body runs out of glucose (as it does when we are in a moderate to severely fasted state), the body starts burning its own body fat for fuel. As a direct result of this, the enzyme AMP – Activated protein kinase is released. This enzyme is only released as a result of burning fat for fuel rather than glucose. When this happens the process of autophay begins and the healthy cells in the body break down the dead or malforrmed ones whch then allows new cells to be created.

The most common benefits of autophagy are;

  • Increased longevity
  • Reduced cancer risk
  • Prevention or delay of neuro-degenerative diseases
  • Reduced inflammation
  • General anti-ageing

And many more…

So are there any benefits to intermittent fasting? – The Final Verdict!

In summary, intermittent fasting is something that can be extremely beneficial for your health, fitness and fat loss goals. The positive effects of fasting go far beyond aesthetics and fat loss. They go as far as helping to improve your general health. With ever more people around the world becoming interested in fasting, maybe the current global obesity and health epidemic will be a thing of the past in the not too distant future.

This article has been reproduced with permission and courtesy of Nick at The Muscle Expert.

Juniors gave seniors a scare at 56th Malaysia Open Table Tennis Tournament Succession plan on track, says TTAM

13-year old Low Yu Xuan in action

The juniors gave seniors a scare during the 56th Malaysia Open Table Tennis Tournament held at Dewan Sekolah Menengah Pay Fong, Malacca from 17 to 20 December, 2019.

It was a nail biting match in the quarter-final stage when 13-year old Low Yu Xuan from Malacca had a good chance to eliminate Podium Programme player Ho Ying of Johor. Yu Xuan took the first two games 11-7, 11-7 and putting everyone on the edge of their seats at 11-11 before losing the third game 11-13 to Ho Ying. Ho Ying then went on to win the fourth game with 11-7. It was another thrilling match in the fifth game when both players were at 10-10 level score. But experience gave the win to Ho Ying who won the match 12-10 winning overall (3-2) against Yu Xuan.

Ho Ying went on to win the rest of her matches taking the gold medal defeating Karen Lyne Ak Dick (Sarawak) in the finals with the score of (4-1). Joint bronze winners were SEA Games 2019 bound players Tee Ai Xin (Johor) and Alice Chang Li Sian (Sarawak).

“The succession plan which TTAM has been advocating and practising is working well. Seniors can’t take their senior positions lightly nowadays just because they are seniors. We have many promising hopes players, mainly the girls, and they perform very well despite playing against much older opponents in this tournament.

“We need to nurture these young talents and we are certain with proper guidance and training they will mature into international medal winners,” said Dato Michael Tiah, Vice President, TTAM.

Other junior players who played commendably against seniors were 17-year old Too Ying Chuen (Sarawak) who partnered Christopher Isaac Goh (Sarawak) to win the men doubles bronze, 16-year old Im Li Ying and 13-year old Lim Jing Shuen (Kuala Lumpur) who won bronze in the women doubles category as well as 13-year old Lee Xin Ni (Selangor) who partnered 16-year old Choong Javen to win bronze in the mixed doubles category.

The 56th Malaysia Open Tournament consists of men team, women team, women singles, women doubles, men singles, men doubles and mixed doubles.

Kuala Lumpur Team Receiving their gold medal from 
Dato Michael Tiah Dato Michael Tiah, Malacca TTA president Tan
Poh Chuan and committee member

In the women’s doubles, Ho Ying & Tee Ai Xin (Johor) took the gold eliminating Alice Chang Li Sian & Karen Lyne Ak Dick (Sarawak) in the finals with the score of (3-1). The joint bronze winner pairs were Look Lee Peng & Oh Yong Xia (Pulau Pinang) and Im Li Ying & Lim Jing Shuen (Kuala Lumpur).

In the men’s singles category, Choong Javen (Selangor), bronze medallist at the recent SEA Games 2019 defeated Muhd Shakirin bin Ibrahim (Angkatan Tentera Malaysia) in the finals for the gold medal with the score of (4-1). The joint bronze winners were Danny Ng Wann Sing (Kuala Lumpur) and Wong Qi Shen (Kedah), also a SEA Games 2019 bronze medallist.

The tournament also saw a hard-fought win by the pair of Muhd Ashraf Haiqal bin Rizal & Mohd Hashri Fikri against Muhd Shakirin bin Ibrahim & Chai Kian Beng (Angkatan Tentera Malaysia) with a score of (3-2) in the men’s doubles event. The joint bronze winners were Choong Javen & Amos Ling Yi Heng (Selangor) and Christopher Issac Goh Kho Hian Hui & Too Ying Chuen (Sarawak).

Mohd Hashri Fikri who is an ex national player in 2018 is now back to train with the national team since August 2019 and has shown impressive play.

“He managed to get into the top 10 list and in fact can beat many of the trainees in the national team,” observed Dato Michael Tiah.

“Under our high impact performance training programme and selecting players based on merit of play, all players need to be consistent and at their best at all times. We are pleased to see the standard and quality of play from the players have levelled up and bar has been raised,” Dato Michael Tiah explained.

In the mixed team event, gold was won by Tan Yi Heng & Lim Jing Shuen (Kuala Lumpur) who went against Christopher Issac Goh Kho Hian Hui & Alice Chang Li Sian (Sarawak) in the finals with a score of (3-1). The joint bronze winners were Ong Cheong Sae & Ho Ying (Johor) and Choong Javen & Lee Xin Ni (Selangor).

Last but not least, in the men’s team event, Team Kuala Lumpur (A) took the gold, Selangor (A) took silver and team Angkatan Tentera Malaysia settled for bronze. In the women’s team event, Team Johor took the gold, followed by Team Sarawak (silver) and Team Kedah (bronze).

Organized by the Malacca Table Tennis Association, the 56th Malaysia Open Table Tennis Tournament, drew a total of 130 participants from 10 states and 2 Federal Territories.

The Malaysia Open Table Tennis Tournament is where all top players nationwide congregate to compete for the prestigious status as crème de la crème of Malaysia’s table tennis contingent to represent the country in International Table Tennis tournaments.

It was definitely grueling and competitive. Apart from showing off their talents, players are to demonstrate qualities of sportsmanship, ethics, teamwork, professional conduct as well as respect for other players, coaches, umpires and officials.

As the tournament is aimed at scouting talents to represent Malaysia internationally, the following new initiatives were taken to make the tournament more exciting:

a) To allow 2018 Men and Women’s team event Champion and Runner-up to send 2 teams.

b) To reward cash prizes for both Men’s and Women’s team event.

c) Top 10 players from this Championships will be given an option to train with the national training team next year.

Results Summary

d) Cash prizes of RM10,000 is sponsored by Vice President TTAM, Dato Michael Tiah.

For more information on the results of the tournament, kindly go to https://www.ttam.com.my/single-post/2019/08/22/56th-Malaysia-Table-Tennis-Championships-2019

Team Korea victorious at FAI World Drone Racing Championship 2019

Team Korea

The 2019 FAI World Drone Racing Championship Grand Final was held at a dedicated drone-racing track, built especially for the competition in Xiangshan Ningbo, a coastal city in the south east of China about 300km from Shanghai.

16-year-old Korean drone pilot Changhyeon Kang is the new FAI World Drone Racing Champion in the Overall and Junior categories while 12-year-old Wanraya “Milk” Wannapong of Thailand successfully defended her title for the Women’s category.

Photo credit: FAI.org via AsiaFitnessToday.com

Australia’s Thomas Bitmatta, 20, in second place and French pilot Killian Rousseau, 15, came in third in the Overall category while Korean Siyun Park, 15, and Teng Ma, 34, of the USA in the Women’s category in the championship that took place at Ningbo, China from 11-14 December 2019.

Drone racing pilots from Korea, Australia and France dominated this year’s meet

Speaking at the event, Acting Secretary General of the FAI Markus Haggeney said: “Congratulations to all the medallists, particularly the Korean team on claiming gold medals in a total of three categories, and the impressive young Thai pilot Wanraya Wannapong, who is now an FAI World Champion for the second time at just 12 years old.

“And thanks to everyone who has played a part in making this FAI World Drone Racing Championship Grand Final such an excellent competition. There has been a fantastic atmosphere throughout and the Aero Sports Federation of China (ASFC), the organiser Starmach, the city of Ningbo and all the officials and volunteers have done a great job.” 

Team Malaysia’s Amir Rijal and Amir Keri Jr.

The competition took place over four days:

  • 11 December: Model processing and practice flights
  • 12 December: Opening ceremony and qualifying rounds
  • 13 December: Elimination rounds
  • 14 December: Elimination rounds, finals, medal and closing ceremonies

Among the 112 participating pilots, 103 drone pilots, including 40 juniors and nine women, competed as part of 31 national teams. The other nine pilots competed as individuals.

Team Malaysia sent two drone pilots this year, Amir Rijal, 24 (ranked 93/111) and Amir Keri Jr., 20 (ranked 83/111).

The race track this year was inspired by the Bi-Fish, a traditional Chinese Tai Chi symbol

Pilots tested their skills on a three-level championship racetrack that was 4m wide and 6m high, with a total length of 630m. Called Bi-Fish, it was inspired by the traditional Chinese Tai Chi symbol, and the maritime culture of Xiangshan, Ningbo – a former fishing village – and included lots of sharp turns, 16 air gates, and a tunnel.

AsiaFitnessToday.com supported Team Malaysia as its Official Media Partner, and drone racing has been adopted as a Move8 Pro program for youth – getting young people outdoors and moving.



  1. KANG Changhyeon (KOR)
  2. BITMATTA Thomas (AUS)
  3. ROUSSEAU Killian (FRA)


  1. WANNAPONG Wanraya (THA)
  2. PARK Siyun (KOR)
  3. MA Teng (USA)


  1. KANG Changhyeon (KOR)
  2. KIM JaeJong (KOR)
  3. HEEPS Sam (AUS)

National teams

  1. Korea
  2. Australia
  3. China

Tengku Abdillah (Malaysia) receives Compagnon D’Honneur award at 113th FAI General Conference, Lausanne


AFT News Network // Lausanne, 8 December 2019 – Fédération Aéronautique Internationale, FAI – The World Air Sports Federation conferred the prestigious award of “Compagnon D’Honneur” to Malaysia’s Tengku Abdillah – Regional Vice President for East and South East Asia.

Tengku Abdillah (Malaysia) receiving the prestigious Companions of Honour award from FAI President, Bob Henderson (New Zealand)

In a phone interview, Tengku shared his excitement.

AFT speaks with Tengku Abdillah in Lausanne

When they mentioned my name, I was shocked and tears start coming from my eyes. I never never expected it, not at all. What I’ve done for FAI was just my passion and my love for airsports… After seven and a half years as regional Vice President of FAI, I’ve said that’s it, I’ve got to stop somewhere and end of this year, I’ll stop”.

“I started airsports by flying the aeromodelling aircraft with my son and a few of my friends. When the Department of Civil Aviation at that time decided to organise an air carnival, they wanted all activities of airsports to be there. A DCA representative contacted me, and I became the leader for aeromodelling… DCA was very happy, and after four air carnivals, they contacted me and mentioned that Tun Dr. Mahathir, the Prime Minister then asked to setup an Air Sports Federation. They gathered four disciplines; aeromodelling, parachuting, paragliding and hot air balloon and started the Malaysia Sport Aviation Federation. I was elected as MSAF President from 2012-2015 (correction: 2011-2015) and then concentrated on regional basis for the FAI, and then I was the one who initiated the AirSports Federation of Asia (AFA),”.

“Next year, I want to concentrate more time in Malaysia especially on drone, and eSports,”.

Photo credit: FAI / Marcus King

The 113th FAI General Conference took place in Lausanne, Switzerland, on 5 and 6 December 2019 and was attended by 110 delegates from Active, Associate, and Temporary Member Countries alongside International Affiliate Members, FAI elected Officers, Presidents of Honour, Companions of Honour, delegates appointed by Presidents of Commissions and Observers.


Tengku Abdillah (FAI Regional Vice President for East & Southeast Asia / Malaysia Sports Aviation Federation) and Dr John LANGFORD (National Aeronautic Association of the USA) were appointed FAI Companions of Honour by the Conference for their services to FAI.

Tengku Abdillah will join a team of two Malaysian pilots at the 2019 FAI World Drone Racing Championships in Xiangshan Ningbo, China next week from 11-14 December 2019. The championship, which attracts over 100 top drone racing pilots from around the world is a major highlight in the international drone-racing circuit.

What is the FAI?

The FAI was founded in 1905 and is a non-governmental and non-profit making international organisation with the basic aim of furthering aeronautical and astronautical activities worldwide, ratifying world and continental records and coordinating the organisation of international competitions. It is recognised by the International Olympic Committee (IOC).

AsiaFitnessToday is a proud media supporter of the Malaysian team once again, having supported the pilots at the inaugural 2018 World Drone Racing Championships held in Shenzhen last year. Drone racing is adopted as a Move8 movement program for youth empowerment. Find out more: www.move8.org.

30th SEA Games 2019 Philippines


Highlights from Philippines

Medal Tally

Updated 9.12.19 at 2.30pm (+8GMT)

Click here to view: https://www2.2019seagames.com/medals/

AFT News Network – The Philippines plays host for the 30th South East Asian Games from 30 November to 11 December 2019, with all major activities taking place in the northern city of Clark at the newly built New Clark City Sports Village with other locations at Subic Bay Freeport Zone and Metro Manila. The 12 day games will showcase 56 sports including eSports as a first showcase game this year and will welcome over 8,750 athletes and team officials, 2,050 technical officials, 1,500 members of the media, 12,000 volunteers and over than 500 million viewers.


DOTA Gold Medal Match / Ceremony 16:00 (+8GMT)
Via ANC Who will sweep the Southeast Asian Games eSports event? A monumental first time ever for eSports to be a medal event for the regional games.

Gymnastics, 4 December 2019

Via ESPN5 Carlos Yulo bagged his fifth SILVER medal in the 30th Southeast Asian Games in the men’s gymnastics horizontal bar.

Badminton, 3 December 2019

Via Toggle SG Indonesia vs Malaysia – Badminton Men’s Team Finals – Match 1 #SEAGAMES2019

Beach Volleyball, 3 December 2019

Via Rappler Thailand’s beach volleyball teams beat the Philippine teams on Tuesday, December 3. Finals will be played on Friday, December 6 #SEAGames2019

Basketball (Men’s), 3 December 2019

Via GMA News Full game and awards ceremony of the SEA Games 2019 3×3 basketball men’s finals between the Philippines and Indonesia.

Bowling (Women’s), 3 December 2019

Via SG Sports TV Singapore’s New Hui Fen and Shayna Ng won Gold and Bronze respectively at the Bowling Women’s Singles at the 2019 SEA Games in the Philippines.

Weightlifting (Women’s), 2 December 2019

Gymnastics (Women’s), 2 December 2019

Via ABS-CBN Philippines 2019 Southeast Asian Games Women’s Gymnastics on December 2, 2019

Volleyball (Men’s), 2 December, 2019

Via Rappler The Philippine men’s volleyball team gets its campaign off to a rousing start, winning in straight sets vs Cambodia Monday, December 2, 2019 #SEAGames2019

Wushu, 2 December 2019

Via ESPN Agatha Wong clinches the Philippines’ second GOLD in the 30th Southeast Asian Games after leading the Women’s Wushu Taijiquan competition with 9.67 points. ‬

Figure Skating (Freeskating Senior Category), 1 December 2019

Awards ceremony for the Figure Skating – Senior Men #SEAGames2019
Gold: Julian Zhi Jie Yee (Malaysia) Silver: Christopher Caluza (Philippines)
Philippines’ Alisson Krystle Perticheto’s at the Senior Ladies – Free Skating at the Figure Skating competition of SEA Games 2019.

Single Dance Quickstep, 30 November 2019

Opening Ceremony Finale, 30 Nov 2019

Via CNA Filipino boxing champions Manny Pacquiao and Nesthy Petecio light up the 2019 SEA Games cauldron, sparking spectacular fireworks to cap the opening ceremony on Nov 30, 2019.

Opening Ceremony (Full), 30 November 2019

Via GMA News The Full Opening Ceremony of the 30th SEA Games 2019 in Philippines

Football (Women’s), 29 November 2019

Via ABS-CBN Game Highlights where Philippines defeated Malaysia to make its way into the finals at the Southeast Asian Games Women’s Football