Scott Airman 'dedicated' to fitness, nutrition

Published Feb. 22, 2011
By Senior Airman Amber R. Kelly-Herard
375th Air Mobility Wing Public Affairs

SCOTT AIR FORCE BASE, Ill. -- Senior Airman Henry Chung, 375th Logistics Readiness Squadron vehicle maintainer, made a New Year's resolution in 2007 to start lifting weights to get in better shape. Four years and 50 pounds later, he's now inspiring others to get fit.

"Before I started my health kick, I was at an unhealthy 225 pounds at 5'5''," he said. "Now I am at 175 pounds.

"I started off with only being able to run one mile in just under 10 minutes, and now I can do a mile-and-a-half in well under 10 minutes," he said. "But it took almost three months of hard work and dedication to see any real results."

When Airman Chung started, he gathered tips and tricks from other weightlifters, then he started learning what worked for him. Now people at the gym frequently ask him for help.
"I love the active lifestyle, and I definitely enjoy living a healthier life and being a good example for others who wish to follow," he said.

Monday through Friday, the Chicago native can be found working out from 11/2 hours to 21/2 hours.

"I pick my exercises off the top of my head while working every part of my body," said Airman Chung. "I switch up what parts of my body I work on to keep my body guessing."
Airman Chung explained that muscles get accustomed to an exercise if it is done repetitively which means the body does not gain anything, so he finds different exercises to work each set of muscles.

In addition to weightlifting, Airman Chung also does cardio.

"On Mondays I do a two-mile run, Tuesdays and Thursdays I do intense sprints, Wednesdays I do a mile-and-a-half and Fridays I do a long distance run," he said.
In the beginning, Airman Chung said he was not very serious about his diet, but he has since changed that.

"I have a strict high protein diet," he said. "I eat six low-carb meals a day that include fruits and vegetables, lean meats such as chicken and tuna and oatmeal for carbs."
He also takes a multivitamin.

As far as a goal, Airman Chung is actually still trying to shave his weight down.

"I saw a guy at my last base who was the same height as me, but much bigger and it didn't look right," he said. "I would like to drop to 165 pounds, so I do low weights with high repetition now."

His advice to anyone who is interested in weightlifting is that "everyone starts somewhere, so why not start now."

Airman Chung's statistics:
Bench press: 355 pounds
Weighted pull-ups: 115 pounds
Weighted dips: 225 pounds
Push-ups in a minute: 90
Sit-ups in a minute: 70
Barbell curls: 125 pounds
Squat: 375 pounds
Shoulder press: 200 pounds