Hello people!

Today is the first day of Project 31 and I'm officially launching it. Please join me and share your habits, goals, lifestyle changes that you would like to change. As a kindly reminder, it need not be related to weight loss.

In conjunction with Project 31, I would like to share one of my key to success - Goal Setting. It would be my first tip in helping you achieve your life changing habits. From time to time, I’d be sharing some information with the bloggers that might help with their goals in Project 31. Try it, ignore it but just hear me out.

When it comes to setting a goal, a very old friend taught me the SMART approach.

S – Specific – The Goals should be specific and detailed in writing. For example, instead of saying “I want to stop eating those sweetening food”, try saying “I will stop eating chocolate brownies by 15 September”. And write it down!!! You can write it down here at the comment section so that others will know as well. I want you to be committed.

M – Measurable – If you currently eat 5 chocolate brownies, set yourself a time line. Week 1, 4 per week, Week 2, 3 per day and so on.

A – Action Focused – By writing down your goal and inserting in a time line, you can take appropriate action every day. Do not rush yourself. The key is to take baby steps every day and soon you will see the pot of gold at the end of the rainbow.

R – Realistic – Set realistic goals! This is usually the main cause of failure. As much as I want you to achieve your goals, I do not want you to fail either. Be ambitious but don't lose your passion through unrealistic expectations.

T – Time Focused – Set a date and time when you will achieve your goal. Otherwise its not a goal, its a wish!!

I hope this is helpful. And I wish everyone good luck!

Keeven
Ex Fat Boy

Well,losing weight can at times be really really hard to handle. Sometimes we would feel like crying for no reason. We feel depress and agitated. Frustrated and angry. Or even suicidal. Often it is very depressing for me when I see my friends enjoying pizza with extra toppings and cheese and all I can have was salad. We sometimes get so tired up at work and chores but yet we need to force our lazy ass to do some exercise. The stress keeps building up when we step foot on the scale and the needle was pointing at the same number as last week. Throughout the years, I've learned that how you plan to start the morning can be really helpful in determining the rhythm for the rest of the day. I always make sure I start the morning with some added kick into it. And before I knew it, soon this extra activity became a healthy lifestyle habit. I wish to share with you some of the great activities I incorporate into my morning routine that can leave me better able to handle the stress. Try one or try all. Experiment with it, and take the pick which suits you best.


Dance in the Shower
Personally this is my favorite. Its more of stretching but I prefer to call it dancing. Enjoy the hot water splashing down on you. Move your head from left to right and lift both your arms up. Gift it a nice stretch. Sing along while your doing it. The hot water will loosen up your muscles, so it’s easier to get a good stretch. Dancing aka Stretching will help you to start the day feeling more relaxed and ready to face what lies ahead of you.

Morning Walk
I think many hate doing this. I use to dislike waking up in the morning to exercise. You need not have to jog or run. Just walk and enjoy the fresh morning breeze against your face. I think I need not have to tell you the benefits of walking. The benefits of walking have practically a long list! Oh! bring a dog with you, you’ll be lavished with attention as well!

Blogging
I don't think I need to explain much on this. Many of you reading this might be blogging way longer than I have. Blogging on your weight loss progress leads to increased self-awareness. Writing your issues downs can help you release negative emotions, and share them with people who are facing them as well.

Eat a Balanced Breakfast
Breakfast is known as ‘breaking the fast'. And it means having bagel and coffee alone is not enough. They contain nothing but empty calories. Always start the morning with a healthy balance meal both protein,carbs and fruits. You need sufficient blood sugar levels to handle physical and mental stress. Without it, you won't be able to follow through the day without eating more unwanted calories on the next meal. Read more.

Music!
This has really been my habit till today. Every morning the first thing I do I switch on my speakers. And the music goes bom! Put on your favorite songs. A mixture of slow and fast songs. Music has been shown to reduce stress. Listening to slow song will give you a soothing feel and a sense of peace. If you choose to play party songs like me, you'll create positive energy. Listen to music as you get ready and start your day, adding a sense of peace to your morning walk, relaxing your body in the shower, and stimulating your mind as you blog.

If you have any great ideas, share them with me..

Keeven
Ex Fat Boy

What do you expect after you lose weight? How would you imagine your life will be? For starters, you might be jumping up the roof. And honestly, you should. You have gone through HELL and god knows how much you suffer to achieve the body you have today. Give yourself a peck in the back. But like what other large changes you go through in life, we are bound back to our day-to-day routine. We are constantly adjusting. If we are bless with more money in life, we laugh about it, enjoyed the new found wealth together and we adjust to our more lavish life. If we lose a lover, we cry and mourn but we eventually adjust and move on.

Similarly, I am adjusting to the fact that I am about 60 pounds lighter than I was a few years ago. It's not like I spend every moment thinking "Oh My God, I'm finally there!". But I do feel it in some way about it sometime. For example when I'm sitting in my chair I realize how much space there actually is now. I also realized that sometimes when I'm watching TV, I will unconsciously touch my chest, feeling it with my hands and at the same time feeling proud that I actually felt muscle. It may sound silly. But that's what happen to me. But I think everyone of us deserved to feel better about themselves as we now look better and know have accomplished something that a lot of people strive for. The feeling of walking down the hall without the pain in my knees and enjoying my increased mobility is simply hard to believe. No longer need I feel like a walking snow man (imagine the 3 round balls of snow that make up a snowman). And of course - SEX! If you know you look better, you'll feel better naked. And of course you should be getting more sex and enjoying it more!

So like all human beings who functions better with goals assigned, I am currently challenging my body to bulk up on mass and tone up by the end of this year. Hopefully I would continue living a healthy life. Well, that's all I ever wanted. What else can I ask for? What would you ask for?

Keeven
Ex Fat Boy

We all have those days when we don't feel like moving at all. You'll get the feeling that your routine work is just so boring and what you are doing now made no sense at all. Here are some ways to know you're burned out:

1. On the way to the gym for your usual workout, it suddenly rain. You quickly rush home to lay on the couch though you know the rain doesn't affect your workout.

2. You could imagine your running shoes starring at you from a far, daring you to go out for a morning run. But then you decide to hide under the blanket.

3. Your stared at your mobile phone, your workout partner is calling you for the forth time and the thought of switching off your phone cross your mind.

4. You are pushing through all your workout sets. You're personal trainer standing beside you is counting for you, but you can hear yourself saying "I know there are 5 reps more to go...Do you have to keep counting?"

5. Looking at your gym bag gives you a soar eye.

6. When you are doing your shopping, you go through the racks and you hear yourself saying "Whats up with all the labels behind these packets?"

7. In the morning to work, you park in the nearest parking space, take the lift instead of the stairs and roll your chair to your colleague's desk instead of actually walking.

8. At lunch, you asked a colleague - Want a donut?

9. During your usual morning run, you stop and check your shoes to see if someone secretly strapped 10-lb weights to your feet.

10. Getting out of bed feels like an abs workout.

Does this sounds familiar? Its all right. Is normal burnout sometimes happens to us. Just take the time off from your normal workout and try something new instead. You can consider participating in Project 31 or you can simply give yourself a few days of rest. Take the time and share your problems with a friend and you'll come back stronger than ever!

Hello my dear readers,

Today, we are doing something different. I thought of something more practical. Well, we all have some bad habits that we would like to change don't we?. But changing a bad habit is not as easy as what people think. And you know it is. I've seen thousands of people sign up for new gym memberships every day and within less than four weeks they've already thrown in the towel, never to step foot in that gym again. Don't be like them. I'm not trying to discourage you, I want you to succeed and to believe in yourself and to realize that you can and will transform your life, and you'll do it one step at a time. And Project 31 is my way of offering a little encouragement and support.

What is Project 31?

I have constant struggle over my journey, fighting my temptations on food, resisting the urge to smoke, controlling my temper and many others. I know that some of you are trying very hard to change your bad habits forever, constantly fighting but never quite there. Some of you might be struggling to get the momentum. However, I know there are still some out there waiting not willing to work but wish one day something magically will happen.

So, Project 31 requires you to identify only ONE habit which you really need to change right now. And when I mean Now, I really mean NOW!. Stop giving excuses like "This is not the right time" Because you and I know there isn't. Stop thinking, start doing! It need not be related to weight loss. It might be about food or exercise, it could be alcohol or drug related, your long-term goals or perhaps some other kind of destructive habit. Project 31 only wants you to identify ONLY ONE habit in order to focus on that ONE particular destructive habit and addressing that one part at a time. We cannot rush into it. Rushing to change 100 habits at a time only results to failure.

Why 31?

Well, 31 simple means 31 days. You might think it may not be sufficient for you to change but it’s surely enough time for everyone here in the bloggersphere to help you generate some momentum, provide some motivation and hopefully provide a platform to jump start your change. I can only teach you to walk but eventually you have to walk on your own. The decision lies in your hands.

How to Participate?

Submit a comment stating the following:

1. State the ONE habit you want to face
2. Why do you choose to do so and why is important to you.
3. Why this time it will be different.

Keep it short and simple.

Every Monday, you are require to write an update in the comment section of that day's post. This is to keep you focused and devoted. It will act like a checklist. Other people are encourage to join in and comment on each others problems, achievements and progress. Your update may contain:

1. One positive thing you noticed this week.
2. What are you looking forward to next week.

The official ’start date’ of Project 31 is next Monday (September 15) and ends on Thursday (October 15). This will give all of you some time. Nevertheless, you can start right now if you like to. In fact I would prefer that. So start clicking on the comment box!

Keeven
Ex Fat Boy

Happy Independence Day to all Malaysians!! Hope you are enjoying the public holiday with your amazing fellow Malaysians. I know I am. TODAY, all Malaysians celebrate the day Tunku Abdul Rahman, Malaysia's first prime minister declared "Merdeka" (Freedom) for the country in 1957. The day Malaysia finally broke free from colonial rule. The day the hardships of our ancestors finally make sense.

Nothing can describe freedom. Freedom is everything to me. Its the smell of success, fulfillment, victory yet it reminds me of hardship, pain and sweat. I have taken the time to celebrate my freedom from fat, from weight issues, from food, from myself. For this, I am thankful to God. Today, I confessed I love reading what you shared in your posts and I sincerely wish that one day all of you here will be celebrating your own Independence Day. You will be the person you ought to be. No longer you need to hear the word obesity, fat or overweight. You will finally be FREE!!! MERDEKA!

District 9... Is one Awesome and disturbing yet inspirational movie!
I've just watch District 9 and to those of you who have not, Go watch it.

In short, District 9 features a gazillion of aliens which mothership stranded right over Johannesburg, South Africa. We humans decide to take in the stranded visitors by providing them food and shelter. Hence, the MNU (Multi-National United) is created to oversee the welfare of the aliens.

In my opinion, the film is so confrontational and depressing to watch. There are many lessons to be learned here. What District 9 got to offer is something more than ordinary. There are over 2,000,000 aliens in the camp. And when faced with desperate relocation of illegal refugees (the aliens), with scarce resources and almost no humanitarian aid, human beings resort to brutal measures. The black Africans who suffered under their leader, Apartheid dominates Johannesburg, telling news crews "It would be different if they were just from another country. What rights do we grant to non-human life forms?" These gangs have exploited the aliens, trading them cat food (somehow the aliens loves them) for their valuable weapons and ruling the village with cruel violence. We are given a very peculiar picture of human intolerance and greed.

All these issues came into my mind when I watch District 9. It will be hard to not compare District 9 with what is happening in the real world. We humans can be very selfish and prejudice towards something or someone whom are indifferent to the main population. When applied towards the fat people, it is very disappointing. Just because we are fat, does not mean it gives others the right to treat us unrighteous and disrespectful. We today are so blinded by materialism and appearance that we may without knowing outcast others whom are unlike us. Like the aliens in District 9, these outcast people do the best they can to survive in today's society while longing to be accepted.

Then we have the hero, Wikus van something something. Sorry. I can't really remember. He started as a normal average guy working for the MNU but is forced to become violent to survive. Wikus reminded me of my former self. A guy who refuses to accept what’s happening to him. He thinks he’s just having a terrible nightmare. He didn’t want to be a lab rat for the MNU and he didn’t want to be part of the aliens’ escape plan. All Wikus wants to do is return to his normal self. Though he took sometime, but eventually he did accept the person he has become and stood up bravely for his alien friend. This is a lesson we should all learn. The earlier we accept that we are different and that we have chosen the path to change, the easier the journey would be for us. There is no point running away from the fact. Accept that we need to achieve a certain goal and do it! Stop running away from it!

So to those of you who haven watch District 9, go watch it. Whether you love it or hate it I think we all agree we need some "moral enlightment".

I never started, thinking I will ever reach this far. Similar to most people, I started my weight loss mission by not allowing myself to eat fast food, cutting down my carbs intake by half and it made life at that moment seem meaningless. Today,I confessed if it wasn't for the support of this few individuals, I wouldn't had made it. I receive a photograph from a dear friend, Leon today (refer on the left). It was a taken back in 2008 in our university gym. On the left is Leon and I'm the guy on the right. I was still in the midst of losing weights. Looking back at the photograph reminds me how my journey began. Inspired by that photograph Leon send to me, I'm dedicating this entry to 5 people who have made a difference in my life when I was down,when I was still struggling in my weight loss journey and during those times I needed a push from the back.

1.My Good Friend Leon – Leon is probably the closest friend I have in my life right now which amazes me everyday. Not only because he is one of the most smartest person I know in college but mostly because at first glance we are an unlikely match. When I first met him back in college, Leon was the personification of "KIASU". I on the other hand am a person who can care less. Yet we are like "SIONG DI" (blood brothers) on the INSIDE. We have the same values,morals and thinking. I know he will ALWAYS tell me the truth even if it hurts and that is a GREAT thing that money cant buy. We ALL need more honesty in our lives.
It was Leon who asked me to accompany to the university gym, and, stupidly, I actually said yes. At that time, I am usually very quite. Maybe its due to the fact that I was stuck in a FAT PIG body. But Leon was very motivating. We understood each other. I figured if Leon was at the gym, I wouldn't be so ashamed with myself. If it wasn't for him, this journey would never had begin.

2. My GF Christina - Who reminds me so much of who I really am. She didn't mind when I was a BIG MONSTER. She is way too nice and cares sometimes more than she should. Without any doubt she is so much a part of me now that I don’t know what I would do if she was not there. She is a fighter even if she does not know it, and she was always there throughout my whole transformation journey! She help cooked for me according to my diet and supported me when i was on the verge of giving up. Thank you for sticking up with me till today.

3. My friend Say – Say is my dearest friend and my gym partner. Unlike me, Say was a normal person. He is not fat. Nevertheless, he has always supported me in gym. He inspires me everyday to push the extra mile. Say is one of the smartest people I know and he is also one of the funniest. He taught me always to push those last reps, no matter WHAT!!

4.My brother Steven – I always say my brother Steven is one of the most talented writers in the world as far as I am concerned even if he does not think so. He recently won first price in an essay competition and his face was all over the News Straits Times. But more than that he is one of the most caring people I know.
He inspires me EVERYDAY to be a better person. He was also fat and in the last few years he worked hard and he inspires me everyday to lose weight and become a better person.

5. My Mother Patricia – My mother was likely the ULTIMATE mom and I don’t say that just because she's my Mom. My mother is a STRONG woman and had an unbelievable capacity to LOVE. She goes all out for anyone she love especially for her kids. I am very proud to be her son and I will be there for her till the day I leave this place.

So, when you're trying to lose weight, you've got to face many challenges . Temptation will always be there to bring you down. One place you can always go, your close family and friends. Let them know that you need their help and encouragement, and most of all, someone to be accountable to.

If you don't have a family and friends, is ok. Just start finding a diet buddy. Groups like Weight Watchers or fat loss groups on Facebook contains other people who want to lose weight. When you are among a group with similar interest, you're sure to find them a source of motivation.The best part it could be the start of a beautiful friendship!

Well, today, I'm going to make my very first confession in this blog. Have you ever experience eating a delicious meal with your friend at a favorite dining place, and as you get up from the table, you find your belly popping out like a big air balloon. You then, only realize you have overeaten and feeling slightly guilty.

I confessed, that was what used to happen to me and it just happened again today. I met up with an old classmate and we had lunch at Black Canyon Coffee. I ordered beef spaghetti. It taste all right. But not worth for the amount you are paying. We catch up, reminiscing the good old days in high school. Not trying to show off, but I kind of like being compliment by him for my new found body. An hour later, we ordered tuna sandwiches and a bowl of salad. And before I realized it, I was already burping.

In the past, I used to be dreading the whole day, blaming myself for being so weak and useless. When I recall now,I used to sabotage myself with words like: “I am such a loser”, “I am freaking hopeless", "I will never be thin" and many other negative statements. If you find yourself doing the same thing, STOP IT right now! You gain nothing for blaming yourself.

So what should you do the next time you overeat?

This is what I usually do. Every time a negative situation occur, I will come up with a way in which that could be perceived as a positive. For example, in this case, I overate with my friend, I might respond "at least now I can tell you how's the food there"

The purpose here is not to convince yourself to be happy about something you're not. but rather to recognize and increase your capacity to find the positive in the midst of a challenge. Now, try practicing this...

1. Think of something you are not happy about in your weight loss journey.
2. Now come up with as many ways it could be perceived as a good thing.

Remember, to achieve a positive weight loss, start embracing the positive !

I always realise people do not suddenly want to transform their body for no reason. Often, the reason is not for such a noble cause. I had casually ask many whom i met at the gym - Why go through all this pain? Many came up with this answer - to look good naked and to attract the opposite sex... or in special cases - the same sex.

Don't laugh. brows.gif You know is true.

Nonetheless, is "looking good naked" or "attracting hot babes" a solid enough reason to drag your butt to the gym and put yourself through intense, grueling workouts day in and day out?

Is it a good enough reason to make sacrifices, give up bad habits by totally changing your dietary habits and start eating healthy, body building food spread consistently throughout the day?

Is it a compelling enough reason to get up after you have failed the first time, second and countless more times to retry again that are required to make a transformation of this magnitude?

Maybe it will be and maybe it won't be. To some it can be very motivating. Think about it. Is there anything wrong by wanting to attract the opposite sex. Come on, I mean who doesn't want to look good naked? Furthermore, who doesn't want to attract the attention of the women or men we find appealing? Most of us do.

To be honest, that's one of the reasons I started shredding all those excessive fats and it's still is. It is a normal, valid reason and it does motivate me, but it is not by any means my only reason. And if you want to be successful in this, it shouldn't be your only reason either. You need a reason so big and powerful that it will propel you towards success. And once you got that reason, constantly remember it and you will have the force so powerful that no one can stop you from achieving your dreams but yourself.

The number one secret to transform your body and thus your life is to have a burning desire to do so and in order to fuel this burning desire you have to have a strong enough reason, or list of reasons, as to why you are putting forth the effort to make this transformation. So today before you start your workout, ask yourself - WHY?

Today, it begins - the first day of what will probably be an entirely new relationship with food an entirely new relationship with your body. One of the most remarkable things about making a true commitment to transforming your weak, fat, flabby framed body into the strong, ripped, muscular version of your ideal self is the impact that this journey will have on your entire life. Everything that we do, say, or think in this world acts incorelation from the rest of our life situation like a ripple effect that moves outward into other areas of our life.

For example if you begin by making simple changes to your diet in an effort to eat healthier, more nutritious and muscle-building foods, this change will also effect: the way you feel (i.e. your emotional state), your daily energy levels (i.e. your vitality), your interaction with others (i.e. your relationships), your ability to work, focus, and get things done (i.e. your career) and so on.

Beyond that, people will take notice and see the improvement that this effect is having on your life, which could lead them to make more conscious dietary decisions themselves. In other words, you've become a positive example to others merely by making the decision to transform your body, and this decision is having an impact not only on your own life but in the lives of others.

When you make the commitment to transform your body, you are, in effect, taking a journey to radically transform every aspect of your life.