I'm going to lose 50 pounds of body fat in 100 days

Odum Idika

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Over the next 100 days I'm going to lose 50 pounds of body fat.

Does that sound crazy?

Maybe.

But come hell or high water, I'm getting this done.

I’m sick and tired of being sick and tired.

It’s time to dig deep, find that inner David Goggins and finally build the body that I want.

You see, over the past 20 years, my weight has been a roller coaster of ups and downs.

I've weighed as much as 200 pounds (~91 kg) and as low as 150 pounds (~68 kg).

And let me tell you, 200 pounds on a 5'9" (175cm) frame is flirting the line between overweight and obese (29.5 BMI).

From challenges to fitness routines to martial arts, I've always been able to burn a ridiculous amount of body fat in a short amount of time.

But every single time I've gained the weight back.

I can't speak to why many people regain weight after losing, but for me it has everything to do with mindset.

This is a huge topic that I’ll save for another day, but simply stated, I've finally reached a point in my life that I’ve found purpose and fulfilment in the work that I do.

Instead of waking up in the morning dreading having to go work, I have a sense of purpose that makes me want to get out of bed and take on the world head first.

It makes me want to be healthy so that I can think my best, work my best, and do what I can to make my little slice of the world a better place.

So, this time the weight comes off… and it stays off.

Here's the plan, broken down into two parts: physical activity and eating habits.

Part 1: Physical activity

For the next 100 days, I'm not looking to push myself to the limits and beyond like David Goggins, I want to simply move a whole lot more, burn calories, and improve my overall health.

As Dr. Peter Attia says in his book Outlive: 'Exercise has the greatest power to determine how you will live out the rest of your life."

He continues, 'even a fairly minimal amount of exercise can lengthen your life by several years. It delays the onset of chronic diseases, pretty much across the board, but it is also amazingly effective at extending and improving healthspan."

My main goal with exercise is to not get injured.

No running on broken legs.

No 3–a–day Muay Thai training sessions.

Just low intensity activity (walking, cycling) mixed in with calisthenics and hockey.

Here's my plan

Wake up every morning and ride my stationary bike for 30 – 60 minutes
Go on a 10 km walk outside
Come back for a 30–minute calisthenic session
In the afternoon play ice hockey for 90 minutes
At the end of the day go out for another 5 – 10 km walk
Finish off with 30 minutes of mobility
Go to sleep and repeat for the next 99 days

If you add everything up I'm looking between 4 – 7 hours of physical activity activity every day.

Is that a lot? Yes.

Will it be hard? Yes.

Is it worth it? 100% yes.

Part 2: Healthy eating

I think a lot of people over complicate this, so I’m going to make this simple:

Fast in the morning, eat mostly meat, and stay away from sugar and processed foods.

That's it.

That’s the plan.

Move more. Eat healthy.

And in 100 days you’re going to see a new me... or the same me, just 50 pounds lighter!

Time to get to work.