Desmond Chan

Can you remember the first time you failed IPPT (The year)?

Des: I just turned 30 that year, so it will have to be 2008. I thought the IPPT category would have dropped a level after turning 30, so it would be easier to pass. But I was wrong. I failed the 2.4km, and from then on, failed 3-4 IPPT in a row every calendar year.

What do you think caused your fitness to slide from NSF days to the time you failed IPPT?

Des: Work and family commitment. The usual “no time to exercise” excuses, “dead tired after a day work” kind of reasons come out every single time.

What is your most recent IPPT score?

Des: I had not taken IPPT for years as I had ORD like 5-6 years back, so I won’t know. But I had since picked up running. Ran 5 half marathons to date and been achieving low 2 hrs results. I reckon passing the 2.4km should not be an issue.

Describe the turning (decision) point in your life that made you start on a journey to improve your fitness.

Des: It was pure coincidences and unplanned. I was overweight (1.73m tall and around 83 kg at that time) but the thought of losing weight and improving fitness never came into my mind. But one day my wife decided to undergo a weight management program by doing some exercise and eating healthier. In order to support her, I follow suit. I started out eating cleaner, less portions and picked up some exercise like jogging and weight training. I ended up losing 5kg in the first month and this pushed me on further to lose more weight. I ended up losing 11kg in the first 3 months, and 15kg in all.

What were your top 2 or 3 motivators for getting fit again?

Des: Weight control (looking better/fitter overall) and the ‘feel good’ factor after each exercise.

What helped you push through the difficulties when you decided to become fitter.

Des: Frankly there weren't many difficulties as I do not have a set of ‘fixed’ routines to follow. I try to exercise everyday, but doing different exercises like jogging, playing basketball or weight lifting (carrying dumbbells) at home. This helps as I do what I like, depending on my mood that day. Sometimes the weather changes my plan but that’s perfectly fine. It started from a short run or a few sets of weight training and moved on slowly from there. I did not give myself a target so there was no stress in getting fit.

What exercise do in the first and second month of getting back into shape.

Des: Only three exercises, and to date (about 2.5 years after getting into shape), I still rely on these three exercises. Jogging, playing basketball and weight lifting (usually at home, once in a while I go to gym but not often as I do not have any gym membership).

Was it difficult when you tried to improve your fitness once again

Des: It definitely was not an overnight thing. It takes months of training. Like running. It started with a short run of 3km, became 4km, then 6, then 7…….. and so on. The main thing is to keep going, and the fitness will improve, maybe without you noticing. So it wasn’t difficult, but it took time and perseverance.

Was it worth it?

Des: It sure was. Until today, I tried to do some exercise everyday if I can, even if it’s just a simple 20 min workout. It has since become a habit. I don’t feel good that day if I don’t exercise. And now that I am fitter, slimmer, my confidence grew in the task I do. I feel sharper in the things I do as well.

What would you say to encourage NSmen who are in RT and struggle to pass IPPT.

Des: If uncle can do it, I am sure young people can, haha…… actually, just don’t think of exercise or keeping fit as a chore, make it become a habit. You will enjoy it more. And when it becomes a habit, you will find it hard to do without it, just like me.