Thursday, September 3, 2015

The 10-km challenge..

There is no "secret", only hard work...


I was filling up my water bottle at the pantry in the office and a co-worker walked past.
She paused and said: "I noticed you have lost a lot of weight. What is your secret?"
I told her that it's pure exercise and eating right.
When I last weighed-in on June 16, I was at 101.0kgs.
I never enjoyed stepping on weighing scale. 
My regular physician had advised me to lose weight or risk having a bypass.
He also referred me to a local hospital to get a stress-test.

And so, the journey begins..

I started walking around my neighbourhood. 
On the average, a loop is roughly around 1.17km.
During the initial days, I took small loops. Nothing more than 2.5km. As I progressed to be much fitter, the routine was increased to 5km and eventually, 10km.
To optimize the simple program, I split the workouts into two sessions.
Early in the morning, I will do a 5km loop with my dogs and continue with another later at night.
I used my Xiaomi Mi Band to track my steps and the Endomondo Sports App for Android to record my progress.
Based on statistics, I walk about 120km in July and 308km in August. These are recorded distances based on GPS-tracking.
Apart from that, I also entered a walking challenge on Endomondo and was ranked 54th out of 3,400 people who took part.

My progress on Endomondo
The ranking from the walking challenge
After 40 days of walking on my 10km/day program, I gradually lost weight.
From 101kgs, I weighed in at 95kgs and started to go down to 90kgs.
I can wear my old shirts that were tight.
Even my pants became loose.
Eventually, I broke the sub-90 barrier by weighing-in at 89kgs. 
From "Obese", my Body Mass Index (BMI) rating went down to "overweight".

Motivation..


I have to energetic working dogs. They need exercise. Having been a slob for years, I hardly walk them. I felt I have robbed them of their basic needs and embarked on a walking program with them.
My dogs motivate me and at 10 and 9 years of age, they are very fit.
At the very least, my sugar-levels are stable. My goal is to be free of medication.
I am setting my target at 78kg to reach "normal" BMI status.

Eating right...

Since June, I have limited my intake of rice.
That was the first step.
I only eat a small portion of white rice during lunch. I skipped tea if it's possible. 
As for the beers, I don't drink in excess as I used to.
My body is healing from within and I also included vegetables in my food intake.
Now that I am on a lean diet, I hardly patronize stalls for hawker food.

A lean and filling dinner
Samo's eating plan...

Breakfast - sandwich & black coffee.

Lunch - 1/4 portion rice with vegetables, meat such as chicken is taken alternately.


Dinner - grilled lean pork or chicken breast or fish. Salads and sandwich on rotation.

Toning the body..



I had signed-up with the company's gym and at RM20 a month, it's a damn good deal. 
There are trainers there and I told the guy what I want to do.
The workouts are alternated between days.
I would go after lunch and do reps of cardio exercise on the stationary bicycle trainer. 
The coach taught me some bicep curling exercises with dumb bells. 
I started with lighter weights and more repetitions.
The trainer also showed me how to tone the leg muscles.
I hope to get my belly toned after trimming another 10kgs of fat.

Feeling good..

With the extra flabs burned from walking and a good eating habit, I felt very fresh in the morning and happy to continue with my routine. 
I hope to keep this up until my weight is manageable.
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