Only got 30 min to workout? Do this

Here are 3 more tips:

1. Lift Weights > Cardio for Muscle Building & Fat Loss

The goal is to improve strength & hypertrophy, so combining these exercises for a quick 30 min is 5x more effective than do 30 min cardio

2. Do a Giant Set

This means it’s a playlist of exercises, and you don’t rest between exercises, you move on to the next immediately after completing each exercises! You can rest for 1 min MAX after completing all the exercises

3. Do at your own pace, but make it challenging

Don’t follow mine if it’s too hard, go for lesser reps or rest slightly longer. This is a basic standard I do for myself in order to maximise my time & effort, so find yours and do what feels right

Stay sharp AC Fam!

How to diet in a Food court 🇲🇾

Here are 3 of my best tips:

1. Go for Grilled or Steam Protein choices

These type are calorie friendly (which means it doesn’t have too much fat or carbs) and is the best choice for dieting

2. When ordering, request to separate the sauce

Most people don’t know this but most sauces are 15-20% of the calories, so just to be safe, to separate the sauce or lessen the volume of it

3. Don’t waste your calories on drinks

Unless you’re really active and burn tons of calories, go straight for water or drinks w/o sugar

Hope this helps some of you!

Stay Sharp AC FAM!

#AlexChee #Lifestyle #Tips #Fitness

Every tough time is a chance to get even stronger

Don't give up - because You've got what it takes to overcome anything

I believe in you 🔥

Do you feel like you had a bad day or week? That’s ok, we all do!

Whenever I feel like shit 💩
I’ll do 3 basic wellness practice to help over come it!

Here are 3 Wellness tips to boost your mood:

1. Move Your Body:

Do walking, gym, dancing, or yoga.

Even just 15-30 minutes a day can make a difference in boosting your mood

2. Practice Gratitude:

You can’t feel depressed & grateful at the same time

So start practicing gratitude!

Take a few minutes to reflect on things you're grateful for

This can help shift your focus from negative thoughts to positive aspects

3. Connect with Others:

We are all social beings, so spend quality time with friends, family, or loved ones

Talk to them about your problems, or doubts in mind - and watch the magic unfold

Social & meaningful connections always makes things better

Hope these tips helps make your day little better!

#StaySharp

Took 10 days off to a retreat

Realized that time is an ally, not an enemy, despite the pressures of life

I’d like to think of it as if it’s a price to pay for gaining the wisdom to unlock new sets of Powers

It's time to get back in the game.

Other than this update

How are you doing ?

I asked my bro Valen to share his abs Workout that he does 2x per week

Effortless, effective and efficient! 💥

Here’s the workout 👇
30 second of Mountain Climbers
20 reps of Laying Leg Raises
30 second of Side Plank (each side)

3 rounds with 1 minute rest ⏰

Turn your challenges into stepping stones, and let every workout sculpt not just your body, but your character

The strongest muscle you can flex is resilience

Let's build a life we're proud of, one rep at a time!

#StaySharp

Just finished a hike of 54 minutes

Drenched in sweat now but full of energy 🔥

This hike is 35 min drive from my house

The gym was 10 min

But I just couldn’t find myself to do a cardio session I promised myself a day earlier (because I had so much food 😝)

But why?
Why go through so much?

Because I made a PROMISE to myself

A promise is the word you said to yourself after you MADE a decision

The decision is done

So the action must follow

But what if I didn’t show up for myself?

Then the cycle of trust within myself would be broken

And all kinds of fucking hell would let loose

So, if you ever made a promise to yourself

Don’t quit if you find it hard, just find a different way, even if it’s a longer path but a path you know will allow you to keep your promise

Then do it

I need your help

I’ve been thinking of doing a
LIVE Workshop for the longest time, but often fear held me back

However, if I do decide to make it happen

I will find a way to execute it NO matter what

This workshop is only for MEN

And the focus is to teach Men on

“How to become Strong, Successful Men”

To become confident
To build strong character
To build a brotherhood community

I don’t have all the details, but that’s the big picture I have in mind and it’s strongly what I believe in

If I do this, will you show up?

I am excited to announce that I’ll be doing the Live Workshop in Kuala Lumpur!

It’s an exciting moment for me - full of emotions & energy

I’ll be announcing this event tomorrow at 12pm!

LFG!

16 & 17 September

The Man of Presence Live Workshop

Happening in Kuala Lumpur Malaysia

Full details here :

https://manofpresence.myclickfunnels.com/man-of-presence-live-workshop#open-popup

So yesterday I decided to fly out for a short trip

Booked a flight 2 hours before and flew to another country for a few days before

The Man of Presence Live Event

Who can guess where I travelled to?!

Wisdom from the Maldives

Done with Day 1 ✅

What a great day!
20+ Men came and left with a strong and clear message

To become Better

Tomorrow is Day 2 of the Man of Presence

Let’s go!

What a crazy week

Did so many things that are important and now it’s 6am in Malaysia and I’m getting ready for a long work trip again ✈️

Gonna miss home but you know what, life’s one shot

so let make it count!

#StaySharp

Whenever I’m travelling

I try to limit my exercise to 3-4 and keep the workout intense and short

I’d normally do 1 compound exercise & 2 isolation type

For this case

Pull Up 4 x 10-12 (COMPOUND)
Chest fly 4 x 10-12 (Isolation)
Bicep Curl 4 x 10-12 (Isolation)

Complete all this within 30 min and make sure the workout is intense 🔥

Benefit
1. Got your workout in to build Muscle
2. Effective due to intensity
3. Now you can eat good food without guilt 😛

Happy Sunday everybody!

Alex Chee here
Just an update for you

It’s been a long 3 weeks since we last chat

Travelled to USA 🇺🇸 for 2 weeks, and then back here in Malaysia 🇲🇾 to finished a Transformation class

I’ve been taking some time off here to do more self development, because I’m a believer that in order for me to provide more value, I must first learn and validate these information that I’m sharing here

In this past 3 Weeks,

I kept thinking what is it that I want to preach and teach you guys

And that it isn’t JUST about building a strong body

But more than that

Transformation to me isn’t just about a commitment, but a special Moment that when an individual decide to make

I’ve been working on the message, and I feel each day as I pour my heart and soul in, it gets clearer

This page will be the home of Transformation and I will make sure that in the coming days, the sharing will help give you guys that

Other than that, have a great Sunday 🔥

My Why

How to get stronger physically

What a full day of eating looks like for a 95kg 186cm Man who workout 3-4x per week!