International Transformation Of The Month: Li Jia Ng

Li was always the heavy kid. Her weight followed her into adulthood until she committed to change. With her brother's help, she earned a body she's proud of and gained a lifetime of confidence.

Why I Got Started

In primary and secondary school, I was in the "overweight" club. Although the club was supposed to help me lose weight, I didn't think I belonged in it. I had a passion for basketball and spent my breaks practicing.

I was frustrated because even though I was "sporty," I was unable to get rid of the extra pounds. I had no idea why I was growing horizontally faster than I was growing vertically.

In June of 2012, I decided to change. My brother was using bodybuilding nutrition and workout guides. I saw his tummy fat drop away and was inspired to seek his advice. When he told me that he'd help me, I told myself, "This time I'm going to succeed and change my life for the better!"

How I Did It

For the first few months, I only changed my nutrition. I was intrinsically motivated to be disciplined and strict.

As I started to incorporate workouts, my body began to change dramatically. I began to feel good about my physique, and my confidence and self-esteem soared.

The nutrition changes were the most important. I planned time to buy my groceries, and ensured that I was getting all the nutrients I needed. I also made sure I wasn't eating empty calories. I ate 5-6 meals per day and recorded everything I put inside my body.

Suggestions for Others

You need to have a goal and always picture it in your mind. You might have to drag yourself to the workout, but afterward you'll feel amazing. Trust yourself and do what's best for you in the gym. Put your emphasis on proper form, not heavy weights.

Nutrition is probably the most important factor of all. Clean up your diet and prepare your food in advance.

Ladies: Don't be afraid to lift heavy weights!

Country-specific Details

In Singapore, it is hard to stay away from all those food temptations. Everywhere you go, there are fast food restaurants and food courts selling foods that I should not be eating. However, it's a great training ground for my mind.

Some people consider me a weirdo for eating so clean, but Asian cuisine can be packed with sugar and empty calories. I love my nutrition now. Kudos to my "weirdo-ness" in this country!


I want to say thank you to everyone who has encouraged me: my family, friends, and especially my brother. Also, has always been my choice for motivation and great recipes. Thanks for helping me move forward!