30 Days-Superficial Lose Fat and Achieve My Goals Challenge

Ok I have been thinking about this challenge for quite a while now. Basically, I am kinda overweight and have put on a sizeable amount of fat from lack of exercise over the last 2 years. For the last month, I have been experimenting with my diet and exercise, to see why I have put on so much fat, over these years.

The conclusion I have come up with is I am simply not exercising enough! I have been wasting too much of my free time on the computer, or engrossing myself in activities that do not consume alot of energy.

So for the next 30 days I have 3 intertwining goals, which are kinda superficial, but will improve my A phase of the ABCs system. The 3 goals are:
- Lose my excess fat to the extent that will surprise the people I see on a daily basis

- Complete a community based running event within 1 hour.

- Win an exercise competition with a friend. This competition will test such aspects as cardio, endurance, and muscle strength. The stake is $100, winner takes this from the loser

Now these goals I have set my self may seem a little superficial, but I am primarily doing this for myself: to improve my fitness and to build confidence.

I like your challenge. Being a fat guy myself, I realize that it seriously hurts my confidence

There are millions of losing fat tips out there. The most important advice that I can give you is consistency. One must watch what he eats all the time and exercise regularly.

Losing fat should be a lifetime goal. Over the next 30 days, I recommend STARTING new sport activities, things you have never done before. Here are some ideas

Dragon Boating - I personally like, it is my favorite sport because of its teamwork and muscle building, I do it once a week
Muay Thai - Thai boxing, great to defend yourself. I tried it once and if time-permitting, i would try it again
Swimming - I know you're being fat you don't like to go to swimming pools. Just do it!

Now, to be consistent, running seems to be the easiest choice. Just run for 45-1 hours a day (don't care about the distance) and you will see the results. I run for 45 minutes EACH DAY and my belly is slowly disappearing

the diet is extremely important, dont eat after sundown and especially no carbs in the evening!

If you can follow this, all your exercises will be twice as effective in losing weight.

good luck

Yes I have to totally agree with consistency. I am definitely allocating some free time everyday, to dedicate to pure exercise. Pretty much, if any of my friend invites me to a sports based activities, I am just going to do it, cause I know it will be good for me.

I have already joined the gym, meaning I have no excuse not to exercise. I was making a lot of excuses, including, bad weather etc. Not only, that the gym isn't cheap in the long run, meaning if I don't use it, its going to be a big waste of money.

My diet is kinda stuffed up at the moment. I have already managed to control my daily food intake, but timing is still off. I believe I don't eat enough in the morning, and I still sometimes eat small snacks before I go to sleep ( I just can't take the hunger). From my experiments, consuming water when you are hungry, kinda helps, but I end up going to the toilet...a lot.

Ok, had an hour of badminton. Quite a good workout, back was a little sore from the sprinting.

Diet is going pretty well. Just not going to think of junk food (required effort to get it anyway). Drinking water is awesome way, to curb the food cravings.

Did 5 sets of 10 pushups, which is pretty crap. Looks like I got shock my body into exercises, without compromising on posture and form.

I think I'm going to have to have an intense 5 day exercise schedule, followed by 2 days of free exercise/rest. Simply not exercising muscles hard enough! The goal for tomorrow is running, I'm going to aim to hit 4km non stop running ( know it should be possible cause I did 3km non stop the other week).

Did somebody say DIET? Check this out: It's incredible.

http://www.fourhourworkweek.com/blog/20 ... -exercise/

I won't comment too much on the exercise thing, but keep in mind that both cardio and muscle-toning need to be combined or else you'll just be spinning your wheels. Frankly, I HATE exercising, so I prefer tightening up my diet, which is why I look like this:

Wholly crap if I can lose 9 kilograms (20lbs) of fat, I would surely hit my goals! That article sounds like a detailed version of similar diets I have read. 1/2 cup of rice = 10 cups of spinage, no wonder you lose so much fat (and no wonder you look so toned).

For week 1, I think I am going to try and cut out rice and replace it with a crapload of vegies.

Also, that's not really me. I'm not very muscular. haha. That's just a picture of some abs by googling "ripped abs" haha.

Hahah good one, thought that photo didn't look quite like you.

Well kinda of half messed up the diet. Was going good today, with Vegies and Water. Whilst on the clean foods, I have to admit, you do feel a little weaker (and hungrier, but thats controllable) and fatigued. It was only at night, that I had a large late dinner, which had too many white carbs.

Didn't get enough intense exercise, due to stuff I had to do this afternoon. I plan on exercising harder tomorrow.