Wednesday, April 4, 2012

DAY 30: THE BIG REVEAL (30-DAY FITNESS CHALLENGE)

Finally, I'm on the last day of my 30-day Fitness Challenge and I'm so overwhelmed with the results. Indeed, with proper exercise and diet, I lost weight. As I was saying to everyone, I already lost (drum roll) 6 Kilos or 13.2 Pounds. 

So now that I'm done, some of you, especially my friends, are asking on what program I had to achieve a "flat tummy" and obviously loose some taba. Since I believe that sharing is caring, I am sharing my program here in my blog. Just bear in mind that the program is self-made, ako ang gumawa, and if you want to try it, you can. But just monitor your body reactions as you won't get sick during the challenge.

As of writing, I realized, I need to take a rest as well and reward myself, pero siempre healthy eating pa rin.

So if you're ready to check out my fitness program, read on!


Tabain ako. That's an undeniable fact. And in our family, unting kain lang,talagang tumataba na. So with this "kalusugan," I've thought of trying or experimenting a program to at least make the katabaan go away. So, the 30-Day Fitness Challenge is made.

I tell you, unang araw ng challenge ko, sinakitan ako ng ulo, ng tiyan at ng diwa. It's not easy to handle or putting yourself in "eating less" after months nang walang patumanggang page-enjoy sa pagkain. Sino ba naman ang tatanggi sa pagkain di ba. Masarap.

So once I realized that sumisikip ang pantalon ko, lumalaki ang tiyan ko at sobrang sumisikip ang mga bagong damit, I told myself that it's time to "seriously" loose weight.

If you'll look at my program, super less eating yan. I didn't deprive myself with rice but I opted to go for brown rice. Madali ng makabusog, hindi ba masyadong nakakataba.

Meanwhile, I had a lot of bananas and apples. Apple sa umaga with a bread and milk, while more saging and some pandesal at night. With that, I feel light.

On exercising, kinarir ko ang umaga at hapon or minsan late night. In the morning, I do taichi. You can some videos online. And in the afternoon, I jogged for 30 minutes (non-stop), danced for 15 minutes and did some stretching for 15 minutes as well.

Now, maybe you're asking, effective ba? For me, yes, it is. However, I just want to share to you that were days na halos nakakapanghina. Kasi nga hindi kumakain ng puting rice. Although brown rice, still iba pa rin ang puti. In those days, fruits galore na lang din ako.

But what's important: Dedication and motivation. Once you have that, you'll be able to achieve a healthy lifestyle and wear a fit body.
Now, here's my 30-Day Fitness Challenge. If you can see, there were days that I took a rest from working out. And there were also days that I just enjoyed eating (but in small portions).

30-DAY FITNESS CHALLENGE PROGRAM
“THE BOILED BANANA DIET”

* Instead of doing TAICHI, you can do yoga or jog or walk in the morning.  Then at night, you can jog as well, do some stretching. In my next challenge, I'll incorporate some weight lifting as to tone my muscles.

* What's good about Taichi is that slow body movement exercise ito. The more na mabagal ang movement na parang hinahangin ka lang, the more kang pagpapawisan. At mas happy rin dahil hindi nabubogbog ang mga muscles mo. Pero grabe at papawisan ka ng bongga.

* When you do this program, wag biglain ang sarili. Unti unti at dahan dahan. Kung di pa kaya tumakbo ng 30 minutes non-stop, wag pilitin. Unti unti. Basta dapat bawas ang pagkain. Unti unti rin at wag biglain.
 
DAY
EXERCISE
BREAKFAST
LUNCH
SNACK
EXERCISE
DINNER
1
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
Vegetables
2 Bananas

Four nilagang saging  
One slice of whole meal bread
2
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
One Slice of Whole Meal Bread
Noodle Soup with Siomai


Four nilagang saging
Two Slices of Whole meal bread
One slice of cheese
3
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
One Slice of Whole Meal Bread
Noodle Soup with Siomai
One slice of whole meal bread

Pita Bread and Fries
4
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
One Slice of Whole Meal Bread
Half cup of brown rice and siomai
Almonds

Two Slices of Whole Meal Bread with one slice of cheese
5
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
Two slices of Whole Meal Bread
Some Almonds
Mango Juice – Fresh
Fish Sandwich


Reward: Buffet (small portion of each serving but no rice)
6
AM: ONE HOUR TAICHI
One Glass of Milk
One Banana
Wanton Noodles
Two slices of Whole Meal bread with cheese


Nilagang Baka
A small portion of rice
Fruits
A little bit of chocolate
7
AM: ONE HOUR TAICHI
One Glass of Milk
One slice of rye (non-fat)bread
Grapes and one apple
Bread with cheese
Fruit juice
Dessert (Reward): small portion of brownies


Nilagang saging
Two slices of Rye bread and one slice of cheese
8
AM: ONE HOUR TAICHI
One glass of milk
One slice of rye bread
grapes
White meat (Chicken Adobo)
Half cup of brown rice

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Orange Juice
Bread with chicken and ham
Tea for dessert
9
AM: ONE HOUR TAICHI
One glass of milk
One slice of rye bread
grapes
White meat (Chicken Adobo)
Half cup of brown rice
Unsalted almonds
Two oranges
 PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Boiled Veggies
Two Nilagang saging
10
AM: ONE HOUR TAICHI
One glass of milk
Grapes
One apple
Half cup of brown rice
Mixed Vegetables

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Boiled Veggies
One slice of high-fiber bread
11
AM: ONE HOUR TAICHI
One glass of milk
One slice of high-fiber bread
One apple
Boiled Veggies
Wanton noodles

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Boiled Veggies
Two Nilagang Saging
12
AM: ONE HOUR TAICHI
One glass of milk
One slice of high-fiber bread
One apple
Grapes
Iced Lemon Tea
Bread with cheese and slice of chicken as filling

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Half cup of brown rice
White Meat (Chicken Adobo)
13
AM: ONE HOUR TAICHI
One glass of milk
Almonds
Noodles with lots of vegetables
Ice Cream
PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Fried fish
Half cup of brown rice
Ensalada
14
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple
One Slice of Whole Meal Bread
Half cup of brown rice
Veggies
Fish

PM:
30 MIN JOG
15 MIN DANCE
15 STRETCHING
Four nilagang saging
One slice of whole meal bread
15
AM: ONE HOUR TAICHI
One Glass of Milk
Two pandesal
One apple
Fried Fish
Veggies
Half cup of brown rice
Manggang Hilaw
PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Two pandesal
Three Nilagang saging
16
AM: ONE HOUR TAICHI
One Glass of Milk
One Apple

Noodles with Siomai

PM:
30 MIN JOG
15 MIN DANCE
15 STRETCHING
One pandesal
Three nilagang saging
17
AM: ONE HOUR TAICHI
One Glass of Milk
One slice of bread
One apple
White Meat (Chicken Adobo)
Half cup of brown rice

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Three slices of rye bread
One slice of cheese
Two oranges
almonds
18
AM: ONE HOUR TAICHI
One Glass of Milk
One slice of bread
One apple
Veggies
Half cup of brown rice
Pearl Milk Tea
PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Four Nilagang saging
19
AM: ONE HOUR TAICHI
One Glass of Milk
Two Bananas
Two slices of bread
One slice of cheese
Buffet (No Rice/Small Portions)
REST DAY
Three nilagang saging
20
AM: ONE HOUR TAICHI
One glass of milk
Noodles with veggies
One Banana
One orange
Almonds and grapes
PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Fried fish
Half cup of brown rice
Veggies
21
AM: ONE HOUR TAICHI
One glass of milk
Two pandesal
One apple
Fried Fish
Veggies
Half cup of brown rice

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Five Nilagang saging
22
AM: ONE HOUR TAICHI
One glass of milk
Two pandesal with Tuna (no mayo)
One apple
Nilagang Isda with veggies
Half cup of brown rice

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Nilagang Isda
Three Nilagang saging
Almonds
23
AM: ONE HOUR TAICHI
One glass of milk
Three pandesal
Half cup of brown rice
Fried fish
Veggies

REST DAY
Kolo Mee Special
Iced Tea
Popcorn and Soda
24
AM: ONE HOUR TAICHI
One glass of milk
Two pandesal
One green apple
Beef Kolomee

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Half cup of brown rice
Fried fish
Veggies
25
AM: ONE HOUR TAICHI
One glass of milk
One green apple
Two pandesal
Fried Fish
Half cup of brown rice
Veggies

30 MIN JOG
Ceasar Salad
Banana Chocolate (Non-Coffee) Drink from Coffee Bean
26
AM: ONE HOUR TAICHI
One glass of milk
One green apple
Two Bananas
Half Cup of White Rice
Soup
Fried Pork
Ice Cream

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
4 Bananas
27

One glass of Milk
Two Pandesal
One apple
Half cup of rice
3 pieces siomai
Tofu
Corn soup
Bite size of fried duck

One and a half hour of swimming
Pansit
One slice of bread
3 cream puffs
two small slice of sapin-sapin
grapes
One glass of coke light
28
AM: ONE HOUR TAICHI
One glass of Milk
Two Pandesal
One apple
Half cup of brown rice
Paksiw na Isda
One Banana
One Mango
PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
Two Nilagang saging
One Pandesal
Grapes
29
AM: ONE HOUR TAICHI
One glass of Milk
Two Pandesal
One apple
Half cup of brown rice
Paksiw na isda

PM:
30 MIN JOG
15 MIN DANCE
15 MIN STRETCHING
3 Nilagang saging
One Pandesal
30
AM: ONE HOUR TAICHI
One glass of Milk
Two Pandesal
One apple
Veggie with Kolo Mee

REST DAY
Fish, Soup, Crab and Buttermilk Chicken

 Now, after these, I lost 6 kilos or 13.2 Pounds.

Before: 76 Kilos
After: 70 Kilos
On Monday, I shall start the Road to 65 Kilos Challenge. Hopefully when I'm back in Manila on May, I'll be more healthy and fit.

Cheers!

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