Starting my July 30-day Fitness challenge

I decided to freeze my Fitness First Cebu account for August and September. I just wanted to basically try to reenergise my gym routine by going away for a couple of months. In those two months, I would write more posts about being fit even if you ware not working out in a gym. Since July would be my last month before taking a sabbatical, I would want it to be a month full of activities and results.

I will start a 30-day fitness challenge at the start of the new month.  The challenge will involve several goals that will include weight, fitness, and diet. My main goal for the month is to lose as much weight in 30 days.  How can you actually lose in one month?

Some would say that weight loss should be gradual like 1-2 lbs a week. If those standards should be followed, I would be looking at around 4 to 8 lbs.  I want more. I am not saying that I am advocating an unhealthy program.  Since I am overweight, I really want to maximise this month. I want to lose 10 lbs or more. To achieve this, I need to do a lot of changes in my life.

The last big change and big results month for me was January to February early this year.  I managed to finally beat 200 lb barrier that I have been struggling to overcome for months.  After a very enjoyable summer, I am back to where I was at the start of 2014. I guess it is time to lose more weight and be fitter.

The 30 day challenge will be "How to Lose 10 lbs in one month".  In my previous post,  y goal was just a kilo a month but since it is better to set high goals, I am really setting a really high goal in July.

The Rules of my 30-Day Challenge #30daychallenge July Edition

DIET

1. Oatmeal Breakfast on Weekdays
2. Rice, Meat and Eggs are allowed on Weekend Breakfast
3. Cereal with Low Fat Milk for Dinner
4. Eat anything for dinner on weekends but NO rice.
5. Eat anything for lunch with a maximum one cup of rice.
6. No Fried food for lunch.
7. Eat out only when it's FREE or there is really a reason to celebrate
8. Eat out every Sunday Lunch with wife but if possible, NO RICE!
9. Dinner is the last MEAL of the day.
10. No Sweet drinks for the month worst comes to worse, just have tea with minimal sweetness.

EXERCISE

1. Do Heavy Weights Workout 3 x a week (Heavy for Chest - Back - Legs - Shoulders)
2. In the other 3 days focus will be on group exercise and minor muscles
3. Do caloy burpees everyday (30 day challenge, 2 X date -- in July 1, I'll do 2 on July 31 it will be 62)
4. Have at least one hour of cardio a day. Either dance, bike or BodyCombat.
5. At least 1 BodyBalance class a week to improve flexibility.
6. Do doubles (one morning and one afternoon session) when possible but Weight training should only be in the morning session.
7. NO Exercise after sunday breakfast
8. Have a night light exercise routine one hour before sleeping with wife.
9. Exercise before breakfast
10. Join a fun run on weekends if possible

2014 Goals and Plans for the myself and this Blog

This blog was originally made to focus on weight loss and having a healthy lifestyle.  While I have not written much in this blog, I intend to have more entries in this blog and make this blog a helpful for others to also lose weight or maintain the ideal weight.

I have lost a lot of weight but also gained some back.  I would say I had one of the best summer body in let say 10 years. I realized that I am far from my real goals. Today, I will set my goals for the year. This goal setting  also coincides with the starting of classes.  It is like I am going back to "school" to learn more about fitness and to achieve my dream body and physical fitness.

My goal for the next 12 months is to lose 12 kilos.  I need to lose 1 kilo every month.  The goal is really achievable and it is not too drastic for a guy in his 30s. I will lose weight by doing exercise, and have a proper diet.  This blog will basically monitor the steps that I used to achieve my target.

For the next 30 days, my main goal is to ease myself to having an intense workout routine. There will be 3 intense work out days in a week. There is one day for rest (Sunday).  The other 3 days is focused working on minor muscles or in doing group exercises.

One major component for my new routine is weights.  Weight training will be optimised and initially be focused on improving strength. I will lift heavier weights at maximum 5 reps and 5 sets.  Rest in between sets will be around 1 to 2 minutes.  The 3 heavy days will focus either on the legs, chest, shoulders or back.  Focused part will mean I will do 3 exercises on that part and 1 exercise for the other 3 main parts. For example during leg day I will do Squats, Leg Press, and Lounges plus Bench Press, Front Raises, and Bent Over Rows.

I will be posting my work out routine soon after I made my initial measurements and weigh in.  My goal is to get good and consistent results.  I want to prove that it is possible to have a nice body without spending so much time in the gym.  The gym is important but staying there for more than 3 hours is not practical for real people. I want to cut down on my gym time but I want to make sure that I will still get the best results.  I even intend to freeze my account for 2 months just to see instill in my mind that fitness is part of my like whether I go to the gym or not.  It will be challenging but being independent from the gym will simply mean that you have made fitness and health a priority in life.

I hope that I will succeed in my journey and be able to help others achieve their ideal weight.  Good luck to us all! ;)

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