From HIIT To Keto Diet, Here Are 8 Fitness & Health Trends M'sians Can't Get Enough Of

What's your favourite workout and diet plan?

Cover image via (Instagram) & Asia Food Network

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1. Intermittent fasting

What's the one thing every Malaysian can confirm agree is the best? Yep, Malaysian foodddd, mmmm. 

But of course, enjoying them in moderation is also important, kan? That's why many Malaysians love doing intermittent fasting, especially those looking to go on a diet. This way, you still get to enjoy your favourite Malaysian dishes like satay, wan tan mee, and roti canai during eating hours (in moderation of course!), while the remaining time is spent on fasting.

Your body usually burns food in order to provide energy, but when you're fasting, you're restricting your food intake. This means that your body ends up burning fat instead, which helps you to lose weight. One popular method of intermittent fasting among Malaysians is the 16/8 method, where you fast for 16 hours and eat for eight hours.

2. Online workout classes

Since we can't hit the padang to play football with our friends, or go jogging in the taman with our neighbours, we end up doing online workouts together via Zoom!

From hanging out virtually before the class starts to taking screenshots of each other, we really know how to find ways to spend time and have fun together lah. The best part is that we can still continue motivating and keeping track of each other during the workout sesh. :D

And there are so many online workout classes you can do together, such as Zoom classes for yoga, boxing, and dancing, or even following simple workout videos on YouTube via Google Meet. Alternatively, you can just video call each other to exercise together!

3. Keto diet

Ketogenic Nasi Lemak

Image via Ruled.Me

A keto diet is a very low carb, high fat diet aimed to put your body into a metabolic state called ketosis.

When this happens, your body starts to burn fat instead of carbohydrates, for energy. That's why many would opt for a keto diet if they're looking to lose weight. But there are other good reasons to start a keto diet as well – like if you want to cut down on carbs or be mindful of what you eat. :D

Some people may think it's hard to follow a keto diet in Malaysia, but did you know that you can still enjoy keto versions of Malaysian dishes like nasi lemak, char kuey teow, and more? Simply substitute low carb options like cauliflower rice, konjac noodles, and brown rice into your regular dishes!

4. Tabata workouts

Remember how we had to do all those jumping jacks, sit-ups, and push-ups during Pendidikan Jasmani class? Looks like our PJ teachers were on to something, because Tabata workouts are a thing now. :p

Tabata is simply a high intensity workout, which doesn't take up a lot of space or too much of your time. In fact, each Tabata round usually lasts for four minutes, with eight intervals of 20-second workouts and 10-second recovery time.

With such intensity, many love doing Tabata workouts, as it's a great and fast way to get your heart pumping, boost metabolism, and lose calories, yassssss!

5. Rope jumping

Rope jumping has also been on the rise too! Remember how we used to line up together and play lompat tali during recess or after school? The game we used to play as kids has now become a fitness trend, omgg.

It's a great way to get your heart pumping and body sweating without having to move around. It's safe, it's convenient, and best of all, it's cheapppp. You can even purchase it online for a few ringgit.

For added fun, get your family or even flatmates to join you also lah! This way, y'all can keep fit together, hehe. With the right technique, rope jumping not only builds leg muscles, but it can also help to strengthen your core and arms! 

6. High-Intensity Interval Training (HIIT) workouts

Like Tabata, HIIT also means doing high intensity workouts in short time intervals.

What sets HIIT apart is that it is less intense and it can consist of your usual workouts like jogging, dancing, and cycling! By incorporating HIIT into your daily workouts, you get to work up a sweat quickly and burn calories fast, yassss! Some Malaysian TikTokers have even tried incorporating traditional dance like bharatanatyam and magunatip into their workouts! 

7. Plant-based diet

Vegan Hainanese Chicken Rice

Image via V for Veganista

Over the last few years, we saw plant-based foods hitting the shelves, from plant-based milk, to frozen mock meat, and even vegan cheese!

What's cool about plant-based diet is that you can simply substitute your regular meals with plant-based food. For example, using oyster mushrooms instead of chicken to make Hainanese chicken rice, wahhh!

Additionally, you don't even have to lead a full-on plant-based lifestyle. Many Malaysians simply opt for less meat and dairy in their daily meals, as even just cutting down makes a difference. Be it enjoying a simple plate of chee cheong fun, ordering thosai with dhal instead of fish curry, or omitting ikan bilis in your nasi lemak, it's easy to enjoy plant-based meals in our country. :9

8. Spinning bike exercise

Most would think that spinning is similar to regular old bike exercise, but it actually takes a different form lah. Both exercises work on your lower body muscles like calves, glutes, and thighs, but spinning does more than that. Requiring a spinning bike, which takes the form of a road bike, spinning works your shoulders, back, arms, and core. In other words, you confirm get a full body workout. 

Over the years, we've seen numerous fitness studios in Klang Valley conducting spinning classes, paired with fast-paced music and neon lights for added fun and excitement. It's also a great way to expand your social circle and make new friends. 

With everyone staying at home now, many opt to purchase their own spinning bikes to attend online classes. 

Other than eating properly and exercising regularly to stay healthy, it's also important to make sure you're getting the right nutrients and vitamins.

Hailing from Australia, Swisse is a popular natural wellness brand that has been in the health industry for over 50 years.

Throughout the years, Swisse has been dedicated to maintaining everyone's health and wellbeing, taking pride in manufacturing quality wellness and beauty products. In fact, to ensure their quality, Swisse invests heavily in their research and are constantly sourcing out new and natural ingredients in different countries. 

Here's what Swisse looks into when manufacturing their vitamins as well as their wellness and beauty products: 

1. Power of Nature
Using natural ingredients scientifically tested for efficacy 

2. Power of Science
Pursuing the latest research findings to formulate their advanced product offerings 

3. Power of Change 
Leading change in the health and wellness markets globally 

Additionally, Swisse also carries a global philosophy, which is to spread the importance of their three pillars – health, happiness, and wellbeing. 

Boasting a wide range of supplements like vitamin C, calcium, collagen, vitamin D3, lecithin, and more, Swisse has something for everyone

From Swisse Beauty Collagen Complex 30S, to Swisse Ultiboost Bella Collagen Jelly, Swisse Ultiboost Vitamin C 1000mg Effervescent 20S, and Swisse Ultiboost Calcium + Vitamin D3, the wellness brand has a wide range of products to help you get your nutrients. 

What's also great is that to keep up with our ever-changing needs, Swisse is continually adding a variety of new supplements to their shelves.

Other than that, Swisse also carries a range of skincare products including cleansers, moisturisers, toners, serums, and more! What's cool about their products is that they categorise them according to your skin types and goals. Looking for something to support your skin vitality, or to hydrate your skin? Swisse has got you covered.

Ultimately, with Swisse, you can expect to stay strong and confident.

What's great is that to celebrate our upcoming Hari Kebangsaan, Swisse is running a promo from now until 31 August!

Swisse just launched their e-store, and to celebrate, they're rewarding those who spend a minimum of RM64 with a free RM10 Touch 'n Go eWallet Reload Pin!

Here's what you need to do to claim the reward:
1. Spend a minimum of RM64 on any Swisse products in a single receipt
2. Send your full name and your proof of purchase to +6019-4083600 via WhatsApp
3. Make sure to retain your original proof of purchase for verification purposes
4. Once verified, you'll receive a serial number to reload your Touch 'n Go eWallet

Best of all, there's no limit to your redemption at all! Each time you spend a minimum of RM64 on Swisse products, you can obtain a free RM10 reload pin. 

Psstt... From 20 August to 4 September, Swisse will also be running a contest to give away five sets of wellness supplements to five lucky winners!

Check out what's in each prize set:
1. MY Swisse Ultiboost Collagen Complex 30 Tab
2. MY Swisse UB Calcium + Vitamin D 60 Tab
3. MY Swisse UB HS Vitamin C Effervescent 20 Tab
4. MY Swisse Collagen Advanced Jelly 15G x 10 sachets

And it's so easy to win! Here's what you gotta do:
1. Follow Swisse's Instagram page and like this post
2. Share a photo of how you practise wellness at home on your Instagram feed, story, or reel
3. Tag any two friends as well as
4. Don't forget to also include #GengHappySwisse in your caption
5. Make sure your profile is set to public!

Best of all, there are unlimited entries! You can repost your photo or submit new posts as many times as you want for value added entry. 

Chupp, make sure to also keep your eyes out for #GengHappySwisse that will be taking over your Instagram soon! What's cool is that you'll even get to join in and be a part of their fun exercises and activities with them. Stay tuned with #GengHappySwisse on Instagram to receive promo codes, win cool prizes, and try out an exciting IG Story AR filter, hehe.

Terms and conditions apply. Contest period: 20 August until 4 September

To find out more about Swisse and the range of products they carry, head over to their website today!

The information provided is for educational and communication purposes only and it should not be construed as personal medical advice. Information published in this article is not intended to replace, supplant or augment a consultation with a health professional regarding the reader's own medical care.

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