Ian Tan discovered through his research and experiences, weight loss is actually much easier than most people believe. He combined his research with exercise, diet, and common sense & lost 26 pounds while gaining 4.5 pounds of muscle in 12 weeks.
Ian Tan has been an athlete for most of his life. He’s been lifting weights since high school, and he was a national youth athlete, representing his country on the national junior canoeing team during his junior college years. Even as an adult, he would visit the gym at least twice weekly. He wasn’t in great shape.
The social media star weighed about 203 pounds at his heaviest and had a very high body fat percentage. He despised stepping on a scale and his appearance. He witnessed two incredible transformations from people who had worked with Ultimate Performance Singapore. Reading their stories inspired him to make a difference for himself. Follow this article to learn everything about Ian Tan’s weight loss transformation.
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Ian Tan Weight Loss: He Lost 26 Pounds While Gaining 4.5 Pounds of Muscle in 12 Weeks by Combining His Research With Exercise, Diet, and Common Sense
Ian Tan has shared everything about his weight loss transformation in his book Anyone Can Lose Weight. He weighed 203 pounds at his heaviest and had a very high body fat percentage. He despised stepping on a scale and despised his appearance. For a long time, he had considered refocusing on his fitness and health. He witnessed two incredible transformations from people who had worked with Ultimate Performance Singapore. Reading their stories inspired him to make a difference for himself.
He kept injuring himself, most likely due to poor gym form. Each injury seemed to take longer to recover from than the one before it. Tan’s typical breakfast before his transformation was bread or pastries at home with a flat white, followed by local breakfast with another cup of coffee. Lunch was usually from a mixed vegetable rice stall—or whatever he could find nearby. Dinner would be Chinese cuisine. Ian Tan put more thought into his meals during the transformation.
Breakfast was usually the same: a flat white coffee with Greek yogurt or overnight oats with whey protein and fruit. For lunch, Ian usually chose healthier options from nearby restaurants, such as a poke bowl or grain bowl. Protein shakes or protein bars would be acceptable snacks. Soup, vegetables, and a lean protein like chicken breast or fish are typical dinner fare. Tan became accustomed to carrying his pocket scale everywhere in order to weigh his food. As he learned more, his entire perspective on food shifted; he tracked everything and focused on what met his nutritional goals. Ian recorded everything he ate in the app.
Ian Tan worked out three times a week for one hour each time. His personal trainer led him through upper- and lower-body resistance exercises. On his days off, he’d do about 30 minutes of cardio and then rest on Sundays. Ian walked at least 10,000 steps every day. He went over the fundamentals and re-learned exercises. Ian thought he knew everything by heart. He went over why the form is so important and how to perform each exercise to get the most out of it. And he taught him the discipline and attention to detail required to succeed. He used to skip leg day, but that is no longer true.
Ian Tan lost 26 pounds and gained 4.5 pounds of muscle in 12 weeks. His blood pressure and cholesterol levels significantly improved. When he returned home, he felt more energized and slept better. Ian is also much more confident in his appearance and definitely sounds more convincing when giving weight loss advice to patients. As a medical professional, he is pleased to set a good example for his patients and serve as a role model. One of his favorite side effects of this transformation is the number of people who ask him how they can begin their own journey.
Ian Tan tells them that increasing the number of steps you take each day is one of the most underappreciated ways to improve fitness. Aside from that, “you are what you eat” is a great reminder of how important your diet is. He recommends a good trainer for those who are serious about progress. Tan, despite being a medical professional with knowledge of anatomy, weight training, and food nutrition, found it difficult to put all of this together without assistance.
