FROM FLAB TO FAB

Overweight since young, CPL Leonard Lin shed an amazing 40kg in less than two years after entering National Service. From one who used to pant after climbing a flight of stairs, he is now a regular participant of marathons and triathlons, clocking above-average timings. PIONEER sits the determined young man down to find out the secret behind his slimming success, and of course, some useful fitness tips.

Imagine being ignored by all your relatives during Chinese New Year - no one acknowledges your presence, not to mention coming up to give you -hongbaos.

The stunning reason behind this true story recounted by CPL Lin: his relatives simply did not recognise him in his trim 60kg frame.

Weighing about 100kg when he entered National Service in 2001, CPL Lin, who stands at 1.65m, spent the first four months in the Basic Military Training (BMT) overweight programme for obese recruits.

He lost about 18kg before being posted to 3rd Singapore Division (3 Div) as a signaller, then as PA to the Commander. It was during his year in HQ 3 Div that he lost another 22kg.

Now, CPL Lin keeps to a meticulous training schedule - swimming, cycling and running every week - in preparation for a half-Ironman race he hopes to take part in when he goes to California for an exchange programme in September.

How did you manage to lose so much weight?

Actually, I will credit my weight loss to my former Division Commander, BG (Ret) Lim Kah Kee. When I first arrived at 3 Div, I just wanted to make sure I didn't go back to my usual size. But he was the one who encouraged me to go running, telling me the benefits of running.

Other than for losing weight, running is a way of improving one's mental strength because it requires endurance and perseverance. He told me running helped him to develop all these strengths. So three times a week, we would go for morning runs together for about 5km each time. He also encouraged me to take part in the Army Half-Marathon.

I was about 70kg on my first attempt in 2002. I did it in about 1 hour 40 minutes and after that race, I felt good. That was what spurred me on to push myself to greater heights in terms of my physical abilities. Every time I finish a race, I will tell myself to push myself to better my timing the next time. That keeps me exercising, from going back to my old weight. Now that I am in university, I don't have a commander to encourage me and tell me not to eat so much.

You take your former commander's advice very seriously?

He is a fatherly figure to me and he often gives me advice about life and things like what I should be doing at my age. I respect him a lot and even now, I still keep in contact with him.

My current commander, BG Loh Wai Keong (who took over in mid-2003), has been very supportive of me doing this year's Osim Triathlon. He gave me time off in the mornings to train in camp.

Was the weight loss journey a tough one?

I took it as a challenge so it was quite fun. I set targets like how much weight to lose each week, and I feel really happy when I meet the target. I try to set short-term goals for long-term benefit. When I hit a plateau at about 70kg, I looked for other ways to burn calories faster, such as interval training.

I also plan my exercises and have contingencies for times when I am unable to carry out a scheduled exercise. For example, I may up the mileage for my next run to make up for it.

Absolutely fabulous: Who needs trimming centres or pills? For CPL Lin, exercise and a balance diet does the job well enough.

When CPL Lin enlisted for NS, he weighed about 100 kg...

...after BMT, his weight fell to 82 kg...

...and now he weighs a trim and fit 60kg!

So what motivates you?

During BMT, we had no choice but to lose weight, because if we didn't, we couldn't book out on Saturdays. That was the motivation to lose weight. Here in 3 Div, I believe you need people to encourage and motivate you. My commander is more of a motivator, and my encouragement is the organisational culture here.

All the officers here, when they have free time, they try to work on their fitness. They will go for runs, when they see me, they will ask, "Are you going for a run today?" Then we will talk about each other's progress like the distance covered that day and the timings.

How did your family and friends react to the 'new' you?

For my family it was all right because I went home every week so the weight loss, to them, was quite gradual. Amongst my junior college and secondary school friends, whom I haven't seen for months; some of the guys were quite envious because I went from being a very fat guy to a very fit one, and I even got IPPT Gold - better than some of them!

As for the girls, they will start asking me for weight loss advice! They treat me like the slimming centre-kind of role model, like Christy Chung! I do give them advice on dieting and exercise. I also do a lot of research online to read up on how to lose weight more effectively and efficiently. Dieting also played a part in my weight loss.

What's your most memorable encounter with your friends?

In 2002, I met my friend from JC at the basement of Jurong Point. I saw her, called out her name and said 'hi'. She thought I was some lecherous guy trying to pick her up, and gave me a disgusted look! It was quite awkward, especially as she screeched when I tapped her shoulder.

Everyone turned to look at me and it was very embarrassing! I had to calm her down and make her recall who I was. Then she finally remembered and went "Oops, sorry!". That was the worst incident. So subsequently, when I meet old friends, I try not to tap them, but rather, wave from afar - especially the girls.

So do you get more compliments now?

Err...I think so! Like when I went to university and everyone saw my IC, then they started talking about me and spread the word. Everybody knows me for my weight loss. I am okay with the attention and quite happy to share my experience with others.

Like the drivers here in camp, some are quite big-sized, so I do try to encourage them by telling them "I lost this much weight, you all can do it too!"

Some of them, my friends in camp, can barely pass IPPT. So I will tell them, "Last time I was this big, so actually if you persevere and work hard, it's possible to get IPPT Silver or Gold."

How do you feel now? Physically?

It feels better when you are healthy and fit. In JC, when I was overweight, I used to pant easily just from climbing stairs. Now I feel healthier and more alert. I can do more things than usual. Previously, I could not take part in a lot of sports because I got tired very easily. Now, I can play all kinds of sports with my friends.

What advice would you give to others who are trying to lose weight?

I think it requires a lot of self-motivation. Or get someone to motivate you, like a family member or a friend. I know it is very hard for a person to exercise or train alone, because it can get very boring. So get a friend who has a common interest in a certain sport or activity and meet up regularly.

In terms of diet, I try not to eat too much rice, like at the cookhouse, I will ask for half or 1/3 of the portion they usually give. Meat, if it is fried chicken, I will remove all the skin. I try not to eat too much red meat - more fish and chicken instead. Eat more vegetables and fruits - this really helps because it fills up your stomach faster.

Try not to have late dinners too. If it is past 8.30pm and I have missed my dinner, I would go for a light meal like oats and fruits.