Donovan Chee, 29
Exercise regimen: I train for performance, not for aesthetics. I strength train four times a week with an upper/lower body split based around heavy compound movement variations of deadlifts, squats, bench presses and rowing. Every training session is preceded by foam rolling and mobility drills. I also play street football on Sundays.
Diet: I start every morning with one litre of plain water and drink up to five litres daily. I cook my own meals and have lots of meat, vegetables and good fats. On days I strength train, I have white rice as my main source of carbs for dinner. I avoid processed and deep-fried food but will indulge once in a while.
Serene Chia, 32
Exercise regimen: I believe that girls should train to be strong. I do full body strength training three times a week based around heavy compound movement variations of deadlifts, squats, bench press and rowing. I have achieved so much from my training and can now do pull-ups.
Diet: Lots of plain water is a must and I love all sorts of berries. I eat anything I like on weekdays but as a general rule of thumb, I avoid oily and deep-fried food. I cook my meals at weekends, and they contain lots of vegetables and meat.
This article was first published on June 22, 2014.
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