Keeping fit is all in a day’s work for SSSGT (NS) Heiryl Ilham.
TEXT: KEENAN PEREIRA
PHOTOS: SSSGT (NS) HEIRYL ILHAM
SSSGT (NS) Heiryl Ilham values fitness so much that for a period of time, he was downing 20 egg whites every day, just to up his daily protein intake (protein benefits the body in several ways, like helping to build lean muscle and speeding up post-exercise recovery). And without the soy sauce or pepper that many of us would add, mind you. “Just straight-up whites — 10 in the morning and 10 at night,” the 29-year-old says matter-of-factly.
His commitment to a healthy lifestyle started during his teenage years, when he would consistently fail his National Physical Fitness Award (NAPFA) test at school. “I did well for every station except my 2.4 km, which I was completing in about 15 minutes,” SSSGT (NS) Heiryl recalls.
Keen to turn this aspect of his life around, he turned to YouTube to learn more about fitness — and the rest is history. These days, he clocks in at under 10 minutes for his 2.4km runs — a result of training on the treadmill, which he finds highly effective in learning to run faster. This, combined with interval training, has helped SSSGT (NS) Heiryl shed around 27kg (he currently weighs in at a lean 62kg).
Between December 2016 and May 2017, SSSGT (NS) Heiryl Ilham set out to transform himself, losing about 27kg and going from 28 per cent body fat to 8 per cent body fat.
“Be the best that you can be”: This is a tip SSSGT (NS) Heiryl readily shares with his clients at Sport Singapore, where he is a fitness instructor. He also supports his fellow Home Team NSmen through the Virtual Fitness Training (VFT) initiative, which was launched last December.
Every Saturday, SSSGT (NS) Heiryl leads about 40 NSmen in a vigorous High-Intensity Interval Training (HIIT) workout that he designed, which comprises an energetic mix of core training, as well as upper and lower body workouts. This complements his NSman role as Officer-in-Charge (OC) Fitness at Clementi Division, where he supervises Remedial Trainings (RT) and oversees the division’s Individual Physical Proficiency Test (IPPT) training sessions. In addition, SSSGT (NS) Heiryl serves as a Police Contact Tactical Trainer and IPPT Trainer, training fellow NSmen in a modified self-defence form that combines elements from Wing Chun and judo.
SSSGT (NS) Heiryl is passionate about helping NSmen up their fitness game, especially since many of them support crucial operational work during their reservist cycles — and it’s an experience he knows well.
While on patrol during his first reservist cycle, he and his partner were alerted to an incident of public nuisance. A drunken man was causing a scene outside VivoCity and when the pair approached him, the person refused to cooperate and even tried to attack them. SSSGT (NS) Heiryl acted swiftly to pin him down and arrest him. “Anything can happen in situations like this. That is why we need to be on our best form, even as NSmen,” he shares.
Fitness isn’t just an occupation for SSSGT (NS) Heiryl; it’s also a means of bonding with his wife, whom he had met when he was a trainer at a private gym. “She is just as passionate as I am about fitness. We love working out as a couple,” he says.
SSSGT (NS) Heiryl and his wife tied the knot last December. “We had a COVID-19 wedding,” he explains, referring to the smaller and more intimate nuptials that are now the norm because of the pandemic. This meant that the ceremony cost less than one-third what it normally would — money that is going towards their first home in the upcoming Tengah Forest Town development which will be ready in 2024.
For now, the couple is living at home with SSSGT (NS) Heiryl’s family, where they enjoy his mother’s scrumptious cooking. He admits that he does not really watch what he eats and he is more concerned about when he eats. “That’s because I am very disciplined with my workouts. I may start the day with a packet of nasi lemak but I know for a fact that I will work out hard enough to burn off those calories.”
For most of us who don’t have that kind of determination, he suggests using a simple calorie tracking app to avoid eating excessively. “But there’s no need to go overboard with calculating everything that you eat. That may be too tedious and is not sustainable in the long run,” he adds.
From failing his NAPFA test as a teen to training fellow NSmen to pass their physical fitness tests and helping his fitness clients lead healthier lives, SSSGT (NS) Heiryl has come a long way on his fitness journey. Not only has he come to embody physical fitness, he’s doing his best to help others transform their lifestyles, one rep at a time.
SSSGT (NS) Heiryl is a big proponent of interval training as he has seen its benefits for many clients and himself. Here’s how to start:
- Warm up thoroughly
- Sprint for 30 seconds at 100 per cent effort
- Rest for 1 to 2 minutes
- Repeat (2) and (3) at least eight times, at least once a week
IMPORTANT: You should always consult your physician or other healthcare professional before starting this or any other fitness programme to determine if it is right for your needs.