The internet connection nowadays are really bad. Every time when it rains, basically I have zero connectivity. And that's really frustrating as I really love updating my blog and reading what other bloggers have to share as well. And when all hopes are gone, suddenly my internet when alive! I'm so excited now.

So, yesterday, a nice chap at the gym approached me. His name is David. We chit chat a little, exchange name cards and trying out new workouts. David asked me a very good question and I want to share it with all of you. He asked me - "I'm trying to lose weight. But I really love coffee. Can I still drink coffee?"

I feel it would be great to really clear the considerable confusion over coffee calories. Plus, I confessed I'm a great fan of coffee as well.

So I told David - A plain cup of brewed coffee contains almost zero calories. It's how you dress up your coffee that makes a difference in the fat, sugar and calorie count — and your weight-loss plans.

Well, that's true isn't it?

When we talk about about coffee calories, what are we actually talking about? The truth is the additives we put in it. We tend to sweeten the bitterness with milk, sugar, or cream. And they are these additives that are going to add up the calories.
So what happens to coffee lover is basically this - the larger the drink volume, the more additives you will be adding in. The more additives you add in, the more calories you are consuming. Period.

So the tip to coffee dieting is simple. Just take the time to consider how would you flavor your coffee by reading the product labels of your sweeteners. So basically one tablespoon is estimated around 15ml. If you add 1 tablespoon of sugar, you'll add roughly 50 calories. If you choose to add 1 tablespoon of whipping cream, you'll be adding more than 50 calories and 5 grams of fat to a cup of coffee. However, on the other hand, one tablespoon of fat-free milk adds only 5 calories.

Remember not to take thing likely at the local coffee bar. What goes into the brew you order also matters. Before ordering, check out the nutrition information provided by the coffee bar. You can also check it online.

In addition, I've heard many rumors on the effectiveness of caffeine as a fat burner. Well, all I can say is currently, there is no research that can prove caffeine helps enhance fat decomposition. In my opinion, it is the disadvantages that worries me. Overdose of drinking coffee also has bad influence on bone, irregular heart beat and etc.

So to conclude this, reduce the amount of additives you put into your coffee and you'll successfully reduce a significant amount of Calories from your diet. If your interested in coffee dieting, you can carefully choose your type of coffee by referring to the chart above. Remember less additives less calories! Happy coffee dieting!

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

1. Brush your teeth using the normal toothbrush. Move those hands. Do not use electric toothbrush.
2. Stand up and take shower instead of lying on bath tub. Sing while you scrub your body! Try reach for your back while your at it. Its a very good form of stretching.
3. When you are watching television, sit on a balance ball rather than on the sofa.
4. Walk to the television if you want to change the channel or volume. Do not use the television remote control.
5. After you finish washing dishes, dry them instead of leaving them to drain.
6. Don't use the juice machine. Try squeezing the fruit with your hands.
7. If you see a housefly, chase and hit it with magazine or newspaper. Do not use spray
8. Use a cordless phone and dance around the house when you are talking on the phone.
9. Bend over and stretch those legs when you pick up those laundry from the basket.
10. Put on some music and cut up the rug. Dancing improves your mood.
OK... make it eleven. Man will love this.
11. Have sex more often. And I mean with your partner!.

Do you have more to add to the list? Feel free to comment.

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

This is a frequently asked question if you're new to weight training. Trust me, I had a hard time figuring this out. Yet, every tough questions has its answers. However, I have a confession to make. Bare in mind, I am no pro trainer or fat loss guru. So if your expecting to see a long article giving you bombastic advices, you are wrong. I am just a guy who is going to give you my honest and truthful experiences on fat loss. So before we go more into that, let us have a quick run on the basic definitions.

What is Cardio?

‘Cardio’ as is known in short is also known as cardiovascular exercise. Cardio is something you do at a sustained pace over a period of time which puts pressure on your cardiorespiratory system. When I say cardiorespiratory I mean your heart and lungs. Cardio can be as simple as walking to running, or swimming to cycling.

What is Weight Training ?

Lifting weights, on the other hand is a form of anaerobic activity. Anaerobic means an absence of oxygen. It does not mean no oxygen is needed but it simply means the activity requires a short bursts of high intensity energy that increases the muscle's requirement for oxygen, resulting our body to produce lactate acid. Production of lactate acid will prohibit us from lifting at that intensity.

Now that we're done on a few of the simple difference between cardio and weight training, the fun part begins!

The Answer : Weights Training before Cardio

Shocking? But that's the truth. You might think isn't cardio the ultimate fat burning workout? Let me tell you the truth of all truth. Weight training is the best way to increase metabolism, burn fats and easy to maintain. Why? Because a pound of muscles burn much more calories than a pound of fat. Fat can only burn 5 calories per day. Muscles on the other hand burn 50 calories per day. So, simply transforming 5 pounds of fat to 5 pounds of muscle, your body gets to burn an additional 250 calories. Simply great! Cardio at a steady pace for 40 minutes won't do much for fat loss. However it is still important. Modified your cardio training into interval training will do wonders for you. Let me give you an example. Run for 1 minute easy intervals followed by 30 seconds higher intensity. Keep repeating that. And mix it in between your weight trainings. You can view a sample here - The Fat Boy Workout

Most of my female friends are reluctant to try when I mentioned weight training. They have the perceptions that if I lift the 10 pounds dumbbell to much I'll get to bulk. Let me tell you something. As long as you push your muscles to the limit, your muscles should be fatigue and you will never bulk up! So take the time to consider my program. Cardio is wonderful, but weight training is much better!

Today, I shall share with you one of my key routine to weight loss that I discover by trial and error. When I first started out my quest for weight loss, I started like what most people will do - "cardio". Yes, our favorite common enemy. I was very eager to lose my belly and I approach a trainer for help. The trainer suggest me to do lots of cardio. So I had been doing lots of brisk walking with steady speed (I had to walk initially because my knees couldn't support my upper body weight). And then I did very light shoulder press, bench press and got knows how many crunches and other ab exercises. And to my disbelieve, I only lose 1 pound after 1 month. Trust me, with the amount of effort put in, losing 1 pound was just not worth it. After all, I have to pay the trainer so much just to lose 1 pound. So, I decided to do my own research. And I compiled a series of exercises, modified a little bit of resistance which then form my Fat Boy workout plan.

The Fat Boy routine is as follows:

My diet:
Skim or at least low fat milk, egg whites, chicken breasts, brown rice or whole wheat bread and a significant amount of fruits and vegetables. I split my meals to 5 small meals a day and drank lots of water. My dinner consists of low carbs.

Monday
10 minutes warm up on treadmill.
Chest and Triceps followed by 15 minutes on treadmill
Barbell Bench Press
Barbell Incline Bench Press
Pec Deck Fly
Dumbbell One Arm Triceps Extension
EZ Bar Tricep Extensions

Wednesday
10 minutes warm up on treadmill.
Back and biceps followed by 15 minutes on treadmill
Wide-Grip Lat Pulldown
Wide-Grip Pulldowns Behind The Neck
Cable Rows
Preacher Curl
Concentration Curls

Friday
10 minutes warm up on treadmill.
Shoulders followed by 15 minutes on treadmill
Barbell Shoulder Press
Lateral Dumbbell Raise
Front Dumbbell Raise
Bent Over Dumbbell Rear Delt Raise
Barbell Shrug

Tuesday, Thursday and Saturday
10 minutes on the stepper
10 minutes on the stationary bicycle
This is 1 cycle:
Barbell Squat
Dumbbell Rear Lunge
Glute Kickback
Perform 4 cycles.

If you need guidance on how to perform those exercises, you can refer here. They have huge database with various types of exercises along with videos to guide you.

Workout Description

Week 1. Focus on preparing your body.
Sets: Perform 4 sets of each exercise
Reps: 8 - 10 per set
Rest: 60 - 90 seconds between sets

This amount of repetitions is needed to activate the muscle fibres which have seldom been use all this while. Moderate rep of 8-10 will accomplish this better than a low rep range or even a very high rep range.

In relation to the resistance, the weight you choose must be heavy enough that the last few reps must be a struggle. If you are not able to complete at least eight reps then the weight is too heavy. However, if you are able to complete the full amount of reps quite easily then the weight is to light. Do take some time to figure this out.

Week 2. Focus on the development of muscle tone and muscular endurance.
Hence, I alter the reps/rest intervals.
Sets: You will perform 3 sets of each exercise.
Reps: 15 – 20 per set
Rest: 30 seconds between sets.

You will repeat this routine 3 times. That makes a total of six weeks. After that, another different workout will have to be plan as our body are able to adapt. Don't worry. I'll teach you that as well.
Frankly, I followed the above routine and on my 4th week, I've lost around 11 pounds and started to see difference around my belly. I lost 2 and a half inches off my waist. The awesome thing is I did not do any abs exercise. The secret? The FatBoy Workout is designed to jump start beginners by hitting those big muscle group. Each day we focus on hitting 1 big muscle group. And i emphasis a lot on the lower body as it really takes up a lot of my energy at the same time help develop my strength for running.

If you have any questions feel free to drop me a comment, and I'll reply you as soon as possible. Try The Fat Boy Workout and tell me the results!

What is Breakfast? Simple. Breakfast simply means breaking the fast. Its because we haven't ate anything since the night before but our body continues to burn energy while we sleep. Therefore, we have to refuel first thing in the morning considering we have not ate for several hours.

In the past, I confessed I usually skip breakfast as I thought that would cut down on calories. I was desperate to lose my weight in the past that I made a choice not to have breakfast. But oh god I was wrong. When I skip breakfast, I was agitated and restless. I could not stay focus at work. I was usually at starving stage by the time it was lunch. Hence, this cause me to overeat my lunch. Because I have an empty tank, my blood sugar levels are low. This leads my lunch to be high in sugar and fat. Besides, this causes my cravings for chips to amplify. In turn, overeating places undue stress on your body and can result in unwanted weight gain. Skipping breakfast has no benefits for weight loss.

So now, What makes a good breakfast? It need not necessary be cereals, bread, pancake and etc. As long as foods consume contribute to an overall balanced diet, it will be fine. Example of good breakfast are: A glass of skim milk, oats, whole wheat toast (cut down on the butter), eggs (try consume less of the yolk) or a glass of fruit juice. I personally prefer a high carbs high protein breakfast. A sufficient amount of carbs are needed to fuel me through the morning and preventing me to consume more carbs the next meal. I post a photo of what I have for breakfast today. Scramble eggs, red beans, 2 slices of whole wheat bread and a glass of milk.

Put some effort into preparing your breakfast as you will want something that looks appealing to you in the morning. Stop making excuses that you do not have the time. If you really do not have time, grab an apple or breakfast bar. Prepare your breakfast the night before. That will definitely save time.

So enjoy your breakfast!!

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.