Hello my pretties,

Let's roll!!

Register first! Tell me your name, your stats (sex, age, height, weight (optional)).

Fatsos Unite!
1) Syd G (f, 26, 1.55m)
2) exsea (m, 28, 1.8m, 80 kg)
3) kianweic (m, 27, 1.68m, 82-84kg)
4) tengster (male, **, 1.68m, 71kg)
5) zeist (m, 25, 1.78m, 80kg)
6) badutman (m, 30, 1.62m, 65.4kg)
7) myremi (f, 32, 1.58m, 90kg)
8) DEVICLOT (m, 18, 1.72m, 84kg)
9) kadiology (m, 33, 1.8m, 74kg)
10) richard3200 (m, 17, 1.85m, 105kg)
11) bubb13s (f, 25, 1.62m, 58kg)
12) yennshin (m, 27, 1.75m, 95kg)
13) Sky.Live (m, 23, XX kg)
14) zedstat (m, 23, 1.69m, 76.5kg)
15) neuroticmind (f, 1.68m, 60kg)
16) shadow111 (m, 30, 1.67m, 61kg)
17) Chester (m, 25, 1.74cm, 71kg)
18) DannGun (m, 1.75m, 88.5kg)
19) tennis4life (f, 1.58m, 54kg)
20) pedro (m, 21, 1.71m, 92kg)
21) Gr3yL3gion (m, 1.75m, 97kg)
22) MichaeZzz (m, 1.8m, 120kg)
23) redninja (f, 30, 1.65m, 74-75 kg)
24) Analeigh_Ho (f, 1.62m, 65.5kg)
25) jaycz8 (m, 25, 1.7m ,72kg)
26) elnino (m, 23, 1.78m, 154kg)

090525 - Challenge #1
090526 - Challenge #2
090530 - Challenge #3

Pls bookmark the first page

This post has been edited by Syd G: May 30 2009, 11:22 PM

actually there's a reason why i didnt ask for ur goals yet. it's part of the challenge

Challenge #1

Alright, lets start. No we're not gonna do any weigh-in for now

There are so many reasons why people want to lose weight. Identify yours. Look in the mirror and ask yourself - why do I really want to lose these weight and be healthy? If you dont know where to start, here are some steps to help you out :

1) Think of reasons for yourself first (e.g : "I want to lose weight because I want to look good nekkid" or "I want to fit into my skinny jeans" or "I dont want to be taking 31189434 types of obesity-related medications anymore" or "I want to be around for my grandkids"). Try not to come from a place of hate (e.g :" I hate my celluliteful ass" or "I think my body is disgusting") because in reality, it will not bring any good. Love your body (you're stuck with it anyway) and work WITH it, not AGAINST it. Putting yourself first is important cause if you dont do it, trust me, no one else will.

2) That brings us to other people. After listing reasons for yourself, then only think of other people (e.g : "My kids want me to run around the playground with them without me huffing or puffing", or "My husband would like to see me in this hot lingerie", or "My girlfriend wants to be proud to be walking with me "

Important step : Write these downs. Stick or put it somewhere where you can look at often (e.g, computer wallpaper, inside your own closet, bathroom mirror etc.). These goals are important cause one day when you're deciding whether to hv something sinister to eat, stop for a while and think - do I really want the 600kcals Maggi goreng with telur mata or do I want these things on my list more

These are your carrots - these are the things that are going to motivate you.



And if you want to take it a step further, identify your sticks.

Sticks = your personal blackmail. Sure, motivations (carrots) are all sweet and sappy but sticks are the things that are going to get you going when the carrots fail. Make it real. Here's an example of a situation :

I was supposed to run for 2 hours. Was about to quit @ the 8km mark.

Carrot : "If I finish this, my legs will be stronger and I'll be able to finish the marathon with less pain, rawr"

Stick : "If I dont finish my run today, my legs will be so lembik, I wont be able to finish the marathon and will be carried on a sweeper van to the finish line - I wont get a finisher's tshirt, a medal or a bragging right"

So I kept running

--

Sticks dont have to be related to the carrots. For example, "If I dont lose these 3kgs, I'll donate RM10 to each challenger in this thread". URGH !!!

They dont have to be fixed too - say, an ongoing threat to yourself (another real life example) - "These 5 pcs Hershey's mini peanut butter cup are 200kcals. I hv to run vigorously for 3.2km to burn that much of calories. Am I willing to run 3.2km for these 5 small pcs of chocolate?"


Summary : Identify your carrots and your sticks. Write them somewhere. Refer to them and remind yourself about them when you're hving a bad day or fall off the wagon. Share them here if you want to



Tomorrow's Challenge - Goals & Rewards

This post has been edited by Syd G: May 25 2009, 11:11 PM

actually, you're almost there i'd rephrase them as these :

carrot : i'll be the hottest guy on the beach with my six packs - ladies will drool and guys will be so envious of me
stick : if i dont get it, then i'll be drooling @ other guy's six packs instead

awesome dress eh? you know what - if you do this right, you can even make the pretty dress look too loose. it's not impossible to lose a few dress sizes in 3 months

---

Added on May 26, 2009, 8:32 amhoney, you're underweight. if you think you're fat - you either need a new boyfriend or a new brain.

yes you're a fatso . so why not do something about it?

i cant, sorry

j/k . added dy

This post has been edited by Syd G: May 26 2009, 08:32 AM

kianweic,
sticks are optional, actually. but when you do have them, they gotta be something brutal like "if i slack on my diet, all that hardwork, blood, sweat, tears at the gym will go down the drain". that will make you rethink about that Big Mac with fries and Coke

Tough love

My stick - I told my husband that if I dont lose another 2kg for the marathon, I'll buy him 10 cartons of cigarettes. I REALLY dont want to do that, so I'll remember that whenever I feel lazy or demotivated.

pedro,
He can cook a mean Maggi goreng with telur mata. It sucks to see him gorge all that calories without putting a pound on (he's 1.75m @68kg ) whilst I have to settle with steamed broccoli and grilled chicken breast.

---

Added on May 26, 2009, 10:04 ambubb13s,
who says you can eat without guilt after you've lost all that bulges? actually it will make you even more food-conscious cause you want to maintain that sexy body of yours

here's my tip on eating without guilt : earn it. i love cheesecake but they're 300kcals a pop. i'm gonna run 5k first to offset those calories. then after all that sweat, if i think it's worth it to hv that piece of cheesecake, i'll hv a piece of the bestest cheesecake i can find (either from coffee bean or secret recipe)


This post has been edited by Syd G: May 26 2009, 10:04 AM

Someone opened a can of whoop-ass

myremi,
He works out more than me (2 hours of badminton 3x weekly + long runs on Sundays) and obviously he's skinny cause he smokes. Anyhoo, I believe in personal responsibility. Men are stubborn creatures and I dont like to force values on him cause he doesnt do that to me All I can do is to set personal boundaries (he can smoke whenever he wants, just not while I'm around in the same room, no smoking inside the house cause it will stain the walls faster) and we're all good

Sky.Live,
not 10 packs - 10 freakin cartons. that should keep me motivated enough for the next 5 weeks

myremi,
it's a good stick cause it's gonna make me want to lose the weight even more. as mentioned, if the stick (punishment) doesnt hit hard enough - it will be useless.



heehaw

sorry to hear about your dad though. hopefully he's fine and dandy now

This post has been edited by Syd G: May 26 2009, 11:17 AM

redninja,
your stats pls

Gr3yL3gion,
you'll never look perfect. there will always be flabs and cellulites cause we're not plastic moulds. and you need a better stick

redninja,
mind sharing how u lose the weight on the last challenge?

Shenay,
If you're skinny fat, there are some things that u hv to overcome.

1) Fear of the scale going up
2) Fear of eating
3) Fear of heavy weight training

I'm guessing you've starved your body before - hence losing muscles, hence no body definition. You're gonna hv to put some muscles back on, and this will mean that you have to eat more, and see increment on the scale. Supplement this with heavy weight training to bring out definition and do your cardio to get rid of the excess fat.

Sorry for being prejudiced but I'm sick of hearing girls wanting to lose fat on their tummy/arms/legs but dont want to lift weights and eat more to gain those muscles. I hope you're not one of them but if you are, thank goodness you're still young

i dont know, man. what scares you the most?

Sky.Live,
Pay a really good trainer for 1 hour of his/her time. Learn as much as possible

So, have you written down your carrots and sticks yet? If you havent, pls refer to the previous challenge (link @ first post)

Challenge #2

Alright 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 - Specific
A 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.php

Whatever 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 - Measurable
Establish 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 - Attainable
When 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 - Realistic
To 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 - Timely
30 days. Nuff said

=======================

Rewards
Have 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

Welcome to the board! Congratulations on losing 18kg!! That's freaking amazing!

Dont quit now cause you know how it's like to go back to that place again. You know, I've never thrown away my fat clothes and I was slowly but surely creeping back to where I started. That sucks. So dont look back - just keep on doing what you're doing

Sky.Live,
I plugged in your info and got "You have a BMR of 2292.9"

It's ok if you dont have a weight/appearance goals. Just make sure they're measurable. Like.. 'better time', 'better stamina' bla bla bla. How much better?

One of my running goal is to run 30mins @10km/h non-stop on the treadmill before the start of the marathon. You should try to make your goal more specific and measurable

There are a lot of formulas you can try out there but I prefer the one I put up cause it's gonna take out exercise out of the equation. Add exercise calories later cause it makes a big difference. E.g :

When I'm working out, my calorie expenditure is around 2500kcal (1500 bmr + 1000kcal from 2 hours intense session of exercise)
When I'm not, I'm back @ 1500kcals.

Anyhoo, we always overestimate our calorie expanditure anyway. Just stay low to be on the safe side. Eat less, move more

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Added on May 27, 2009, 7:11 amneuroticmind,
where do you train? if you're a FF passport member, I'm training @FF IOI this Saturday with bubb13s & yennshin (I these ppl)

This post has been edited by Syd G: May 27 2009, 07:11 AM