BAO CAN DO IT!!!: 96kg to 80kg within 4 months

Slimming down is not an easy process and it is even harder to maintain the weight. I would like to share my journey with you on how I managed to slim down from 96 kg to 80 kg within 4 months. A lot of slimming stories will show you how they slim down by working out a lot and showing you the process when they slim down either in Instagram, Facebook and other platforms of social media. Those videos do not spark me at all because I find it meaningless to slim down and why should I suffer by stopping myself to eat good food. I always tell myself to slim down but eventually my weight never drop.

In the past I did a lot of cardio workouts but my weight always remain stagnant around 90 kg to 94 kg. Some of my friends told me the amount of workouts I did should make me slim down faster but why my weight always stay the same or even heavier? I always think my weight is still acceptable because I have this thinking that my heavy weight is due to my heavy bones and gaining muscle due to my gym workout. All these excuses are the reasons for me to eat more even when I workout a lot. Every workout i am thinking this way.

CAKES

WAFFLES ICE CREAM

AND MORE WAFFLES ICE CREAM

Cake and Waffles Ice cream are the things that I cannot miss out during my weekend . Waffle ice cream and cake is so damn sinful and sweet but I don't give a damn about it. That's why my weight never drop even with the amount of workouts I did. Let me tell you why I want to drop my weight eventually. Below images are the reasons why i want to slim down:

TEAMMATE

PAIN AND MY BEST

MY FIANCEE

Yes basically is for my teammates who are paddling with me and and my fiancée supporting me. These are the reasons why i started to slim down and become a fitter person.

When I did my fat percentage test on end of March 16, while my team mates weight are reduced, I was shocked that my fat percentage shot up to 27%. Never in my life I felt so disappointed with my weight.I decided that I need to do something right, by reducing my weight. Here are some of the workout programmes that i did to reduce my weight within 4 months (Apr 16- Aug 16).

My Programmess

1) 45 min run

Those who don't run often and want to start running try to do a light jog for at least 45 min for at least 2 to 3 times per week. Slowly increase the pace every week.

2) 2.4km, 1.6km, 800m and 400m

If you are near any park connector or stadium you can try doing this program.

- 2.4 km (Target 10 min and below rest 7 min)

- 1.6 km (Target 8 min and below rest 6 min)

- 800m (Target 3 min 30 sec and below rest 3 min)

- 400m (Target 1 min 30 sec and below)

Start off with 2.4 km run and slowly reduce the distance to 400 m. Above target is what I set whenever i do this program. You can adjust your target and rest time. However every week give yourself a challenge by reducing the target and shorten the rest time.

3) Treadmill running program

During the rainy days i will go to the gym and start running at the treadmill. However my treadmill running program is different from my normal running program. I will set speed 9 km/ hr and every minute i will increase 0.5 km/ hr until it reach 15 km/hr. After hitting 15 km/ hr for 1 minute, slowly reduce the speed by 0.5 km/ hr for every minute until it hit to 9 km/hr.

4) 2000m, 1000m, 500m Ergometer program

I will do this program every time i go to the gym and this is my first gym program before i do my weights.

-2000m (Target 7 min 30 Sec and below rest 7 min)

-1000m (Target 3 min 30 sec and below rest 3 min)

-500m (Target 1 min 45 sec and below)

Start off with 2000 m and slowly reduce to 500 m. You all can adjust your target and rest time. However every week gives yourself a challenge by reducing the target and shorten the rest time.

5) 100 reps Dead lift, Squat and weighted chin up

This three workouts in gym will be your priority program and you have to complete 100 reps within 20 minutes for all the three workouts. Try to hit the gym 3 times a week and do these three different workouts in three separate days so that your body is able to recover and to prevent injuries. Make sure you know your weight limits and slowly increase the weights when you are ready.

6) RPM

If you are members of any fitness clubs such as Fitness First or Virgin active. I would recommend you all to join the RPM class (Cycle workout class). This workout will improve your cardio and it will make your sweat like hell.

*Do not let your high ego injured yourself. Reduce it first, if you think you are unable to handle the intensity or weights. Slowly increase the tempo and intensity of the workout when you are fit and ready to do so.

My diet

First thing i cut down is my dessert craving and stop eating a lot sweet stuff. During lunch I will eat something light like Yong Ta Fu and other soupy stuff. For dinner I will take soya bean no sugar and bread. In addition I will also try to reduce the carbohydrates intake. Don't listen to people who don't eat their lunch and dinner at all to reduce their weights drastically. This is super unhealthy and no way are you able to sustain if you workout often. I will have a cheat day at least once a month, such as indulging myself with a waffles ice cream and etc. This is a form of motivation for me to carry on my slimming down regime. I do not have any personal fitness instructor to guide me. This is based on all the readings, experience and advise from my friends. Some programs may suit some of you all but most importantly whatever programs you set you have to follow and be disciplined enough to complete the programs you set.

Pointers to take note when you start slimming down

1) Do not starve yourself

2) Do not over eat

3) Set your desired weight

4) Be disciplined

5) Know yourself better do not let other people influence you

6) Stay Positive

7) Reward yourself when you hit certain weight milestone

8) Do not give up if you know the process is hard

Honestly I do not have 6 pack abs or very muscular frame. Whatever i have written in this blog is based on my experience. I am here to show you how to slim down, if you want a wonderful 6 pack abs you can always go to the website to read up and see some video from youtube for advice. Below are some of the fat and slim down moments: