Hi people, I am doing this because Chaang ask me to it. Actually, it is not just him but a few of my friends who either requested for my workout and nutrition plan or just a simple blog post to inspire people to take the first step just like me. So here it goes:
The Motivation
When I first decided to do this on 29/11/2011, it was just after my birthday and the University of Kentucky cheerleaders just left for the States. It was not an instant decision to lose weight as I have always wanted to do it for as long as I can remember. However, I lacked this particular drive to push me whenever I reached a plateau and I just gave up from there. This time was a different situation. I promised David, Tony, Josh, Lindsey and Olivia that I will drop by Kentucky to visit them as well as learn from them. In order to tumble and stunt better, I need to change my body; period.
University of Kentucky was my motivation throughout this process. Whenever I am running and I wanted to give up, I just think of whatever I am going to achieve in UK and it just totally keeps me going. Be it one more step, one more rep or one more minute, I can do it AS LONG AS UK is within the central of my mind. Before you start, you need to have something to keep you going for the longest time during your period of giving up. So what’s your motivation?
Getting started
A lot of people say they want to start, but they will do it tomorrow. I even have a friend who told me he was inspired and he will start next week. The thing is, tomorrow never comes. Trust me, I have been there. It is human nature to procrastinate and it will FOREVER be our nature to procrastinate. Get started immediately. You can decide that you want to go on a weight loss program the moment you finish reading this line. Even if you ate 10 tubs of Ben and Jerry ice-cream 2 minutes ago, you should also just make up your mind that you are going to start NOW!.
Another reason that made me want to lose weight was that the people around me call me fat everyday. Be it that you mean it or you don’t, I don’t like it. In my entire life, I have never told someone in his/her face that he/she is fat and that’s because I know how shitty it feels. My morale is affected and my confidence as a man drops. However, if you want to start doing this, you NEED to recognize that YOU ARE FAT. If someone says you are fat and you say that you are big boned, you are totally lying to yourself. If someone says you are heavy and you say that you are big-size, you are making excuses. Stop living in denial! The one day you don’t admit you are fat, you will stay fat, be fat and die fat. If you want to change your life and yet keep coming up with different reasons not to do something, you are not changing your life; you are just changing your excuses.
The workout
What is the most simple and basic exercise to do when you want to lose weight? You run. No one can avoid it. You need to run. That’s the best advice I am going to give right here before my workout plan. If you’re going to say that your knees hurts while running, then don’t bother opening the workout sheet because you are still making excuses and most of the workout consists of running, climbing, striding and circuit intervals. This workout works for me but it might not work for you. However, we will talk about that when you can start completing this workout.
The nutrition
No matter how hard to train, it is just 20%. 80% comes from your diet. 20% workout; 80% diet. You can train so hard but if you are just going to put all the calories and fats back into your body, then you wasted 3 hours of your life. You cannot just don’t workout and don’t eat right but keep yourself pumping with supplements in order to lose weight and gain muscle. Supplements are enhancers, not miracle pills. They don’t work if there is nothing to enhance and it will retain as excess fats or just come out as waste products.
Every step was extremely painful and torturous but I need to credit this to Ow Wei Hoe, one of my teammates from Wildcards as he is the one that told me how to break through this mental barrier. He told me that I should try to be part of the diet instead of making the diet part of me. In other words, change your lifestyle to eat healthy so that it will no longer be difficult for you to eat this way instead of continuing loving junkfood and keep putting nutrious food within the “Hate” zone.
I will put out my nutrition plan in a while but you need to remember that it is suited mainly for muscle recovery and optimum nutrients.
The supplements
The 3 supplements I am on are Hydroxycut Hardcore, Whey Protein Isolate and Glucosamine. They are mainly for weight-loss, muscle recovery and joint repair. A lot of people do not personally choose Hydroxycut but Lipo 6 and Magnum Heat are other alternatives as well. I will put out a list of recommended supplements soon.
My ending words
You can say that I am showing off by posting this on blog or I am sharing my experience, however it matters not to me. I just want to show people that this can be done by determination, dedication and willpower and all of these just comes down to nothing but hard work. The most important part is “How badly do you want to do this?”
Before:
[29/07/2011] 116kg (256 lbs)
[11/09/2011] 97kg (213 lbs)
The Motivation
When I first decided to do this on 29/11/2011, it was just after my birthday and the University of Kentucky cheerleaders just left for the States. It was not an instant decision to lose weight as I have always wanted to do it for as long as I can remember. However, I lacked this particular drive to push me whenever I reached a plateau and I just gave up from there. This time was a different situation. I promised David, Tony, Josh, Lindsey and Olivia that I will drop by Kentucky to visit them as well as learn from them. In order to tumble and stunt better, I need to change my body; period.
University of Kentucky was my motivation throughout this process. Whenever I am running and I wanted to give up, I just think of whatever I am going to achieve in UK and it just totally keeps me going. Be it one more step, one more rep or one more minute, I can do it AS LONG AS UK is within the central of my mind. Before you start, you need to have something to keep you going for the longest time during your period of giving up. So what’s your motivation?
Getting started
A lot of people say they want to start, but they will do it tomorrow. I even have a friend who told me he was inspired and he will start next week. The thing is, tomorrow never comes. Trust me, I have been there. It is human nature to procrastinate and it will FOREVER be our nature to procrastinate. Get started immediately. You can decide that you want to go on a weight loss program the moment you finish reading this line. Even if you ate 10 tubs of Ben and Jerry ice-cream 2 minutes ago, you should also just make up your mind that you are going to start NOW!.
Another reason that made me want to lose weight was that the people around me call me fat everyday. Be it that you mean it or you don’t, I don’t like it. In my entire life, I have never told someone in his/her face that he/she is fat and that’s because I know how shitty it feels. My morale is affected and my confidence as a man drops. However, if you want to start doing this, you NEED to recognize that YOU ARE FAT. If someone says you are fat and you say that you are big boned, you are totally lying to yourself. If someone says you are heavy and you say that you are big-size, you are making excuses. Stop living in denial! The one day you don’t admit you are fat, you will stay fat, be fat and die fat. If you want to change your life and yet keep coming up with different reasons not to do something, you are not changing your life; you are just changing your excuses.
The workout
What is the most simple and basic exercise to do when you want to lose weight? You run. No one can avoid it. You need to run. That’s the best advice I am going to give right here before my workout plan. If you’re going to say that your knees hurts while running, then don’t bother opening the workout sheet because you are still making excuses and most of the workout consists of running, climbing, striding and circuit intervals. This workout works for me but it might not work for you. However, we will talk about that when you can start completing this workout.
The nutrition
No matter how hard to train, it is just 20%. 80% comes from your diet. 20% workout; 80% diet. You can train so hard but if you are just going to put all the calories and fats back into your body, then you wasted 3 hours of your life. You cannot just don’t workout and don’t eat right but keep yourself pumping with supplements in order to lose weight and gain muscle. Supplements are enhancers, not miracle pills. They don’t work if there is nothing to enhance and it will retain as excess fats or just come out as waste products.
Every step was extremely painful and torturous but I need to credit this to Ow Wei Hoe, one of my teammates from Wildcards as he is the one that told me how to break through this mental barrier. He told me that I should try to be part of the diet instead of making the diet part of me. In other words, change your lifestyle to eat healthy so that it will no longer be difficult for you to eat this way instead of continuing loving junkfood and keep putting nutrious food within the “Hate” zone.
I will put out my nutrition plan in a while but you need to remember that it is suited mainly for muscle recovery and optimum nutrients.
The supplements
The 3 supplements I am on are Hydroxycut Hardcore, Whey Protein Isolate and Glucosamine. They are mainly for weight-loss, muscle recovery and joint repair. A lot of people do not personally choose Hydroxycut but Lipo 6 and Magnum Heat are other alternatives as well. I will put out a list of recommended supplements soon.
My ending words
You can say that I am showing off by posting this on blog or I am sharing my experience, however it matters not to me. I just want to show people that this can be done by determination, dedication and willpower and all of these just comes down to nothing but hard work. The most important part is “How badly do you want to do this?”
Before:
[29/07/2011] 116kg (256 lbs)After:
[11/09/2011] 97kg (213 lbs)
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