So, have you written down your carrots and sticks yet? If you havent, pls refer to the previous challenge (link @ first post)
Challenge #2Alright now. To further set us up for success, we have to have certain goals to measure our performances. People are generally terrible at making goals so here are the formula that you guys can follow. A good goal is a S.M.A.R.T goal.
Taken from :
http://www.topachievement.com/smart.html
S - SpecificA specific goal has a much greater chance of being accomplished than a general goal. To set a specific goal you must answer the six "W" questions:
*Who: Who is involved?
*What: What do I want to accomplish?
*Where: Identify a location.
*When: Establish a time frame.
*Which: Identify requirements and constraints.
*Why: Specific reasons, purpose or benefits of accomplishing the goal.
EXAMPLE: A general goal would be, "Get in shape." But a specific goal would say, "Join a health club and workout 3 days a week."
Steps to determine how much weight you can lose :
1) Calculate your BMR http://www.bmi-calculator.net/bmr-calculat...-calculator.phpWhatever number that you get (mine is 1387.8) is actually the number of kcal your body needs to perform basic functions such as cell reproduction, for your hair to grow etc.
Now, determine your daily activity level, hypothetically 1 being a programmer (desk job, 8 hours sitting), 2 being a salesman (u go office, go out to see client, you walk here and there), 3 being a personal trainer (you're up all the time, moving around) and 4 being a construction worker (heavy duty omg activities).
E.g Since I'm just sitting around programming, my activity level is 1.
So times your BMR to your 1.activity level (in my case, 1.1)
So, 1387.8 x 1.1 =
1526.58kcals. I should eat this amount of calories everyday to
maintain my weight.
So where do we go from there?
2) Calculate how much you can / want to lose Here are some fun facts :
1) A pound of fat is 3500kcals
2) 1kg = 2.2pounds
1 x 2.2 x 3500kcals = 7700kcals of energy deficit.
So, in order to lose 1kg of fat a week, you gotta create 7700kcals deficit in 7 days span. That's 1100kcals a day (this is not incorporating rest days and cheat meals and what not).
This is not the most fun part of the equation. Since I want to create a deficit of 1100kcals a day, should I only be eating 400kcals a day?
NO. This is a good lesson to all you skinny fats. When you drop your calories too low, your body will releases a number of hormones to kick your body into survival mode. This will make you retain fat especially around your midsection and burn muscles instead. I wouldnt suggest eating less than 1200kcals for girls and 1600kcals for boys a day.
This so since I can only discount 300kcals from my diet to keep my metabolism moving, where should I get that extra calorie deficit? Why, exercise of course. To make things even more miserable, I know that I burn approx 600kcals whenever I run 10k. That's 10 freakin kilometres to burn that mere calories. I even have to topup another 200 in form of weight training or other form of cross training to make my calorie deficit from diet and exercise -> diet 300kcals, run 600kcals, extras 200kcals = 1100kcals a day. Every . single . day .
Add a 600kcal Maggi goreng telur mata into the equation and you can kiss your weight loss bye bye. This is exactly why I'm aiming for 2kg for 4 weeks. I know that it's do-able. Do your maths and judge your ability yourself
M - MeasurableEstablish concrete criteria for measuring progress toward the attainment of each goal you set. When you measure your progress, you stay on track, reach your target dates, and experience the exhilaration of achievement that spurs you on to continued effort required to reach your goal.
To determine if your goal is measurable, ask questions such as......How much? How many? How will I know when it is accomplished?
Our challenge has made everything a lil bit less complicated. When? = 30 days. How to determine my success = numbers on scale/your waist circumference/etc.
If you can lick the S & M, the rest would be easy
A - AttainableWhen you identify goals that are most important to you, you begin to figure out ways you can make them come true. You develop the attitudes, abilities, skills, and financial capacity to reach them. You begin seeing previously overlooked opportunities to bring yourself closer to the achievement of your goals.
In another words, just give it your all. Just give yourselves 30 days of your own lives to make the next 30 years better
R - RealisticTo be realistic, a goal must represent an objective toward which you are both willing and able to work. A goal can be both high and realistic; you are the only one who can decide just how high your goal should be. But be sure that every goal represents substantial progress. A high goal is frequently easier to reach than a low one because a low goal exerts low motivational force. Some of the hardest jobs you ever accomplished actually seem easy simply because they were a labor of love.
Based on the calculator above and your current fitness regime, how realistic are your goals? Losing 5kg in 1 month is a nice goal but it's not realistic if you're just going to spend 30 minutes of workout a week.
T - Timely30 days. Nuff said
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RewardsHave you ever rewarded yourself with a cheat meal after achieving your goal? Why sabotage yourself after all that blood, sweat and tears?
Try to think of a non-food reward. Better still, get something tangible like a new pair of pants. Go for a massage. Buy a book that you've been eyeing. Go for a movie or a theatre show. Girls, reward yourself with that sexy little dress that you've been eyeing for months. Boys, go for a holiday at the beach and show off your hard-earned six packs.
They're gonna be much more meaningful than a reward binge @ McDonald's.
Anyhoo, I'm a big fan of moderation. This doesnt mean that you cant have your favourite meal. Just work it into your calories. Have a cheat dish - not a cheat meal. A Maggi goreng telur mata with ais kosong is ok. A Maggi goreng telur mata with teh ais and roti kosong is not.
Btw, roti kosong = 300kcals = approx 40mins @ 8.0km/h on the treadmill.
URGH!
Summary :
Identify your goals and reward yourself for achieving them.
This post has been edited by Syd G: May 26 2009, 10:34 PM 
May 25 2009, 02:27 PM, updated 17y ago
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