This will be a quick post for me to kickstart my “Pear Shape No More” 30-day Challenge. If you have been following this blog, you would have read my previous Slim and Fit Challenges. Those have produced great results and helped me attain better fitness, shape and health quickly.
For instance, my most recent challenge in March 2020 gave me the desired results, such as smaller thigh and stronger body. However, what usually happened after each challenge was me gradually losing my discipline, especially when it comes to food.
If you didn’t already know, Singaporeans are food lovers and it certainly didn’t help that we have great local fare, such as the sumptuous crab feast that I just had last week.
But that’s okay, because I’m going to kickstart a new challenge, which I know, would guide me towards the healthy path.
If you are bothered by pear-shaped body, a concern that bugs many women, feel free to join me in this latest 30-day challenge. We’ll keep each other motivated as we embark on a healthy lifestyle, by targeting two key fronts – 1) Food Intake and 2) Exercise.
This is not just a vanity exercise
This new 30-day “Pear Shape No More” challenge is not just a vanity exercise. In addition to achieving an ideal figure, this challenge will also steer us towards a healthier body.
According to research, those with pear body shape (and apple) are found to have higher risk of health problems, such as high blood pressure, high blood sugar, abdominal obesity and even heart disease and osteoporasis.
“Due to the fat stored in the thighs and other lower regions of the body they are also most likely to have problems like osteoporosis.” ~ thehealthsite.com
Therefore, it is important to be proactive in maintaining our shape, fitness and health before it is too late.
Here’s a pictorial by upmc.com to help you learn more about your body shape and the types of exercises you should focus on.
The Goals: 30-Day “Pear-Shape No More” Challenge
Here are the three key goals of this 30-day “Pear Shape No More” challenge:
- Transform Pear Shape into Neat Hourglass
- Tone up thigh and butt; no more visible cellulite
- Reduce Hip and Thigh by 3% in 30 days (you may set a different goal for yourself)
Daily Targets
To achieve the goals, I’ve come up with these daily targets:
- Exercise everyday (at least 30 minutes or 12k steps)
- Eat within daily allowable calories and carbohydrates
Check out this post to see the tools I use to track my results, and the exercises I normally do (e.g. squats, hip extension).
Live Health & Fitness Log
From today onwards, I’ll post my daily fitness and diet progress. If you are joining me in this challenge, do keep a record too as doing so will help you stay motivated. And don’t forget to take your BEFORE body measurements so that we know how much we have improved after 30 days.
Without any further ado, let’s get this ball rolling and start our healthy living!
Daily Exercise & Diet Log
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 1 | 26 Oct | Jog (4.2km) | 17,000 | – |
|
Pass (-747 cal) |
| 2 | 27 Oct | – | 12,500 | Sit-ups (3 X 30 reps) |
|
Pass (- 531 cal) |
| 3 | 28 Oct | Jog (4.2km) | 14,200 | – |
|
Pass (-975 cal) |
| 4 | 29 Oct | – | 11,000 | Sit-ups (3 X 30 reps) |
|
Pass (-542 cal) |
| 5 | 30 Oct | Jog (4.2km) | 16,000 | – |
|
Pass (-486 cal) |
| 6 | 31 Oct (Sat) | – |
6,300 (Fail) |
– | – | Pass (-62 cal) |
| 7 | 1 Nov (Sun) | – | 13,100 | – | – | Pass (-246 cal) |
|
End of week 1: Felt motivated in the first week as challenge has just started. The only struggle was during weekend since those are the time to relax and enjoy. I did so by indulging in food that I love, and which is not unhealthy, such as Chirashi. :) (Negative 3589 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
|
8 |
2 Nov | – | 10,700 | Sit-ups (3 X 30 reps) |
|
Pass (- 332 cal) |
| 9 | 3 Nov | Jog (3.5km) | 15,500 | – |
|
Pass (-340 cal) |
| 10 | 4 Nov | – | 15,000 | – | – | Pass (-467 cal) |
| 11 | 5 Nov | – | 11,000 | Sit-ups (3 X 30 reps) |
|
Pass (-484 cal) |
| 12 | 6 Nov | Jog (3.5km) | 17,000 | – | – | Pass (-334 cal) |
| 13 | 7 Nov (Sat) | – | 15,000 | – | – | Pass (-198 cal) |
| 14 | 8 Nov (Sun) | – | 10,000 | Sit-ups (3 X 30 reps) |
|
Pass (-351 cal) |
|
End of week 2: Still managed to exercise every day. However, late-night snacking habit has returned, resulting in lower calorie deficit than Week 1. But I noted that this challenge has helped me snack less during weekends! :) (Negative 2506 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 15 | 9 Nov | – | 12,000 | Sit-ups (3 X 30 reps) |
|
Pass (-286 cal) |
| 16 | 10 Nov | Jog (4.2km) | 16,000 | – |
|
Pass (-462 cal) |
| 17 | 11 Nov | – | 12,000 | – | 11.11 Sales leh! Shopping count or not? :) | Pass (-246 cal) |
| 18 | 12 Nov | – | 14,000 | – | Busy shopping lah! | Pass (-475 cal) |
| 19 | 13 Nov | – | 6,300 | Sit-ups (3 X 30 reps) |
|
Pass (-90 cal) |
| 20 | 14 Nov (Sat) | – | 12,000 | – | – | Pass (-353 Cal) |
| 21 | 15 Nov (Sun) | Hike | 14,300 | – | – | Pass (-43 Cal) |
|
End of week 3: Managed to meet goals every day, although there 4 days when I just walked enough to meet the challenge (instead of exercising). Spent too much time on 11.11 shopping sales, but that’s an excuse. :) Deficit calories has reduced over the week – will try harder in the last week. (Negative 1955 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 22 | 16 Nov | Jog (4.2km) | 15,200 | – | – | Pass (-321 Cal) |
| 23 | 17 Nov | – | 8,600 | Sit-ups (3 X 30 reps) |
|
Pass (-197 Cal) |
| 24 | 18 Nov | – | 12,200 | – | – | Pass (-519 Cal) |
| 25 | 19 Nov | Jog (4km) | 15,900 | – | – | Pass (-382 Cal) |
| 26 | 20 Nov | – | 11,200 (Fail) | – |
Rebonded hair + Botox (cannot exercise leh!) :~( |
Pass (-471 Cal) |
| 27 | 21 Nov (Sat) | – | 19,100 | – | – | Pass (-489 Cal) |
| 28 | 22 Nov (Sun) | – | 12,000 | – | – | Pass (-400 Cal) |
| 29 | 23 Nov | Climb 38 storeys | 12,500 | Sit-ups (3 X 30 reps) |
|
Pass (-600 Cal) |
| 30 | 24 Nov | Jog (4.2km) | 22,000 | – | – | Pass (-1245 Cal) |
|
End of week 4: Achieved an improvement in calorie deficit for this week. Failed only one day as I couldn’t exercise due to rebonding (cannot wash hair for 2 days). (Negative 3379 Calories) |
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End of 30-Day Challenge The challenge for Oct-Nov has ended and I’ve only failed 2 out of the 30 days, which is not too bad. At this point, I did not notice any major improvement. My waist has slimmed down but my thigh gained 0.25 inch. Hopefully, it’s the muscle bulking up :P Will try for another month to burn off those fats and cellulite! (Total: -11429 Calories) |
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*Set A (4.5 – 5.75kg dumbbell) = Per Arm >> Bicep Curl x 12 reps, Shoulder Press x 12 reps, Tricep Extension x 12 reps, Dumbbell row x 20 reps
^Set B (6kg ankle weight) = Per Leg >> Hip Extension x 30 reps, Donkey Kicks x 40 reps, Side Leg Lifts x 20 reps
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Daily Exercise/Diet Log (Extended for 30 Days)
| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 1 | 25 Nov | – | 10,700 | Sit-ups (3 X 30 reps) |
|
Pass (-591 cal) |
| 2 | 26 Nov | Jog (4km) | 14,000 | Climb 10 storeys | Pass (-754 cal) | |
| 3 | 27 Nov | – | 15,500 | – | Shopping (Black Friday) :) | Pass (-365 cal) |
| 4 | 28 Nov (Sat) | – | 14,700 | – | – | Pass (-122 cal) |
| 5 | 29 Nov (Sun) | – | 10,144 (Fail) | – | – | Pass (-516 cal) |
| 6 | 30 Nov | Jog (4.2km) | 17,000 | – |
|
Pass (-898 Cal) |
| 7 | 1 Dec | – | 14,500 | – | – | Pass (-527 Cal) |
|
End of week 1: Missed target for one day, but achieved a good negative deficit total for the week. (Negative 3773 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
|
8 |
2 Dec | – | 12,400 | Sit-ups (3 X 30 reps) |
|
Pass (-440 Cal) |
| 9 | 3 Dec | Climb 50 storeys | 10,800 | Sit-ups (3 X 30 reps) |
|
Pass (-773 Cal) |
| 10 | 4 Dec | – | 10,200 | Sit-ups (3 X 30 reps) |
|
Pass (-166 Cal) |
| 11 | 5 Dec (Sat) | – | 16,600 | – | – | Pass (-316 Cal) |
| 12 | 6 Dec (Sun) | – | 11,400 (Fail) | – | – | Pass (-332 Cal) |
| 13 | 7 Dec | – | 11,900 | Sit-ups (3 X 30 reps) |
Sick (Light exercise)
|
Pass (-304 Cal) |
| 14 | 8 Dec | – | 9,300 (Fail) | – | Sick | Not recorded |
|
End of week 2: Missed targets for 2 days, partially due to illness. (Negative 2331 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 15 | 9 Dec | – | 8900 | Sit-ups (3 X 30 reps) |
Sick (Light exercise)
|
Pass (-446 Cal) |
| 16 | 10 Dec | – | 16,300 | – | Sick | Pass (-619 Cal) |
| 17 | 11 Dec | – | 11,000 | Sit-ups (3 X 30 reps) |
|
Pass (-589 Cal) |
| 18 | 12 Dec (Sat) | – | 12,300 | – | – | Pass (-157 Cal) |
| 19 | 13 Dec (Sun) | – | 13,000 | – | – | Pass (-194 Cal) |
| 20 | 14 Dec | Climb 50 storeys | 10,500 | Sit-ups (3 X 30 reps) |
|
Pass (-806 Cal) |
| 21 | 15 Dec | Jog (4km) | 18,200 | – | – | Pass (-600 Cal) |
|
End of week 3: (Negative 3411 Calories) |
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| Day | Date | Cardio | Steps | Strength (Upper) | Strength (Lower) | Diet (Eat – Burn) |
| 22 | 16 Dec | – | 13,600 | – | – | Pass (-174 Cal) |
| 23 | 17 Dec | – | 10,500 | Sit-ups (3 X 30 reps) |
|
Did not record |
| 24 | 18 Dec | Jog (4km) | 12,400 | – | – | Pass (-225 Cal) |
| 25 | 19 Dec (Sat) | – | 10,600 (Fail) | – | – | Did not record |
| 26 | 20 Dec (Sun) | – | 9,300 (Fail) | – | – | Did not record |
| 27 | 21 Dec | – | 10,800 | Sit-ups (3 X 30 reps) |
|
Did not record |
| 28 | 22 Dec | – | – | – | ||
| 29 | 23 Dec | |||||
| 30 | 24 Dec | |||||
|
End of 30-Day Challenge: |
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*Set A (4.5 – 5.75kg dumbbell) = Per Arm >> Bicep Curl x 12 reps, Shoulder Press x 12 reps, Tricep Extension x 12 reps, Dumbbell row x 20 reps
^Set B (6kg ankle weight) = Per Leg >> Hip Extension x 30 reps, Donkey Kicks x 40 reps, Side Leg Lifts x 20 reps
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