From Overweight To Body Goal Progress

by Seb Teh

My body goal progress from being overweight to 10% body fat has been helped by having a clear picture of what I want, why I want it, and being willing to keep trying all kinds of different approaches and enjoying the learning and the journey.

As a young teenager although I was overweight, I was also lucky as I’ve always had supportive people around me so I was never bullied. My motivation to get fit was firstly because I became self-conscious about my weight, and secondly because I remember people around me having a lot of health problems when I was young. My dad struggling with having diabetes for example was a strong influence. These two things left me thinking I need to give myself a fighting chance and take care of the things that are in my control like my health, both for myself and to lead the way for my family and friends. As soon as I hit 16 and was allowed to join a gym I did, and my journey began.

I’ve tried many approaches and it’s been hit and miss to be honest. When I was 16 one of the personal trainers at the gym told me to try eating 5 chicken breasts for breakfast, another 5 for lunch, and another 5 for dinner! Needless to say, this didn’t last long. It helped me realise I need something I can maintain, and something I can enjoy in the long term!

Coming from a Malaysian family, almost every meal I was ate growing up contained lots of rice. One of the most successful changes I made early doors was to drastically reduce the amount of rice in my diet. The switch from a mostly rice diet to a mostly meat and vegetable diet enabled me to start making noticeable progress.

On top of this I’m always setting goals for myself. For example, to get under 10% body fat by the beginning of summer. Conveniently, the gym I’m a member of gives me all the stats I need and I can check my progress by simply opening the gym’s app. My goals create extra focus and motivation I need to achieve my goals.

Going forward, I am becoming more and more interested in the proportions of my body shape. For example, based on how wide my shoulders and hips are and how tall I am what I should aim for. Leonardo da Vinci believed that ideal human proportions were determined by how harmonious the body was. I’d like to use ratios such as this which make the body naturally appealing to the eye, taking a kind of more artistic approach to my body.

At the moment, exercise wise, I am focusing on body weight exercises and dumbbells. I actually think doing body weight exercises can give a more balanced and rounded physique. I am doing 5 sets and 21 reps of each exercise with lower weight to work on building more dense muscle. High repetition has the benefit of burning fat as well. Also my learning of different exercises means I can target very specific parts of body parts to achieve my aims. For example, just the slightest adjustment in my press up starting position will adjust my chest curves in different ways.

Also, ‘the Rock’, Dwayne Johnson, has been a big inspiration to me. It is his way of life, how he is always trying to inspire people and praising their progress. By following him, how he gets up at 4am in the morning to do cardio, and how he trains after lunch, it becomes clear that results come only with really hard effort. I check out his You tube channel and Snap chat account.

I don’t think there is any one right approach. I have tried various things that didn’t work for me, but work well for other people such as the bulking and shredding approach. Really, my process has been about finding approaches that work for me. Also my approach has changed as my goals have changed. When I was trying to increase muscle size my training was very different to it is now. My focus at that time was low rep, high weight, tear and repair, tear and repair, using protein shakes to repair. Nowadays, the direction that suits me is a focus on health, and balance of body shape rather than size and body building. It’s all been good learning. If it doesn’t harm you I say try it!

Comments for From Overweight To Body Goal Progress

Average Rating starstarstarstarstar

Click here to add your own comments

Jul 28, 2016
Really inspiring story!
by: James

Thank you so much for your encouraging story Seb. I've found a few things I will certainly be nicking for my own health and fitness journey! The body proportions stuff sounds like a fascinating area. It sounds like you are an inspiration to your family and friends without a doubt.

All the very best with your future efforts

Click here to add your own comments

Join in and write your own page! It's easy to do. How? Simply click here to return to Inspiring Body Goal Stories.

James Stevenson is the owner of and a qualified and accredited wellbeing and philosophy coach.

He works with clients in an patient, understanding and creative way to help them apply great philosophical ideas and psychological scientific findings so they can flourish in a way that leads to them also contributing to a better world.

The development of a strong sense of mattering and agency, alongside deep understanding of inner and outer obstacles give clients a powerful coaching experience. More about James here

Recent Articles

  1. Great Friendship Goals to Create Deep and Lasting Friendships!

    Jul 22, 22 07:50 AM

    What are your friendship goals? Do your friends mean everything to you? Is there nothing more important? 2 wonderful goals to aim for that’ll mean more friends and even better quality friendships!

    Read More

  2. Diet and Fitness Goal Setting Tips that Will Help You Progress!

    Jul 12, 22 06:54 AM

    Diet and fitness goal setting can be extremely tough! Years of experience compressed down to 2 great tips: 1. The art of small victory steps 2. Finding your balance of challenge and self-kindness...

    Read More

  3. My Best Possible Self Intervention Writing Exercise

    Jul 09, 22 10:46 AM

    The best possible self intervention is a powerful tool for creating optimism, a sense of direction and goal progress. Explore the roots and give it a try today

    Read More

  4. Concentrate on Your Goal Consistently: 12 Powerful Things to Try

    Jun 30, 22 10:29 AM

    Do you find it difficult to concentrate on your goal? Keeping focused on what matters can be hard. There is often good reason for what's happening...

    Read More

  5. Changing Bad Habits - Create Positive Change with 8 Thorough Steps

    Jun 18, 22 08:49 AM

    Are you trying to change a bad habit? Create a shift in your view with 8 scientifically supported tips. These top insights from psychology empower you to change!

    Read More