How am going to get my BMI from 33.37 (obese) to 25 (normal)?
Here’s the plan: (Updated 11 January 2009)
Exercise
I’ll be doing at least 30 minutes of continuous physical or cardiovascular activity 3 day a week, for nine months (January to September, 2010) and maintain that lifestyle till I die. I’ll be focusing on the following activities:
- Walking - I’ll be walking from office to home once a week.
- Biking - I’ll be biking to and from work once a week. On Sundays, I’ll do a longer ride of at least 40km.
- Walk-Jog-Sprint Sessions – I’ll do walking then jogging then 100m sprints workouts in the Track Oval across our block.
- Swimming - Once I’ve reached the halfway point of my weight loss, I’ll go back to doing laps in the pool. You may ask, why not do it sooner? Simple answer: My swimming trunks look better on me without my love handles. Call it narcissism, but that’s just how I want it.
- Dragonboat Paddling - I’m going back to my weekly Saturday trainings with the fun and cool Spanish Armada team.
My goal is to incorporate as much physical activities to my regular schedules (like traveling from and to work) to avoid taking up time spent with my family and other interests. I don’t want to fall for the common excuse of not doing exercise: No time.
Some constants in my exercise:
- The purpose of doing exercise is to burn fat, increase endurance, and increase strength.
- A minimum of 3 30-minute exercise sessions every week (unless I’m sick or dying).
- The severity of the exercises increase every two weeks to prevent my body getting used to the activity and stop burning fat.
Diet
I’ll be regulating my food intake by avoiding overeating, stress eating, binging, and heavy snacks. My ideal daily meal plan would be:
- Breakfast- A bowl of oatmeal with fruits flushed down by a glass of warm water.
- Lunch- The heaviest meal of the day to fuel my activities after work.
- Dinner- A light meal, with less carbs or just fruits
Some constants in my diet:
- No sodas or softdrinks on weekdays.
- A minimum of 3 litres of water a day.
- Eat fruits first before main meal, when there are fruits.
- One cup of coffee a day only.
- Less fatty foods.
- More vegetables in main meals. More fruits after meals and in between meals.
With the plan created, it’s now time to implement it. Every two weeks I post a photo of my progress.
Goodluck to me. 
