30-Day “Pear Shape No More” Challenge (Oct-Nov 2020)

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.

8 Crabs Salted Egg Crab XL

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.

Pear Shaped Body

 


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. 

Body Shape health risk
Image source

 


The Goals: 30-Day “Pear-Shape No More” Challenge

Here are the three key goals of this 30-day “Pear Shape No More” challenge:

  1. Transform Pear Shape into Neat Hourglass
  2. Tone up thigh and butt; no more visible cellulite
  3. 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:

  1. Exercise everyday (at least 30 minutes or 12k steps)
  2. 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). 

30 Day Pear Shape No More Challenge

 


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
  • Squats (3 X 30 reps)
  • Climb 10 storeys
Pass (-975 cal)
4 29 Oct 11,000 Sit-ups (3 X 30 reps)
  • Squats (3 X 30 reps)
  • Donkey Kicks (3 x 40 reps)
  • Side Leg Lifts (3 x 20 reps)
Pass (-542 cal)
5 30 Oct Jog (4.2km) 16,000
  • Squats (3 X 30 reps)
  • Climb 10 storeys
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)

Day Date Cardio Steps Strength (Upper) Strength (Lower) Diet (Eat – Burn)

 

8

2 Nov 10,700 Sit-ups (3 X 30 reps)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 reps)
Pass (- 332 cal)
9 3 Nov Jog (3.5km) 15,500
  • Squats (3 X 30 reps)
  • Climb 10 storeys
Pass (-340 cal)
10 4 Nov 15,000 Pass (-467 cal)
11 5 Nov 11,000 Sit-ups (3 X 30 reps)
  • Squats (3 X 30 reps)
  • Hip Extension (3 x 30 reps)
  • Side Leg Lifts (3 x 20 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)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 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)

Day Date Cardio Steps Strength (Upper) Strength (Lower) Diet (Eat – Burn)
15 9 Nov 12,000 Sit-ups (3 X 30 reps)
  • Squats (3 X 30 reps)
  • Hip Extension (3 x 30 reps)
  • Hip Thrusts (3 x 30 reps)
Pass (-286 cal)
16 10 Nov  Jog (4.2km) 16,000
  • Squats (3 X 30 reps)
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)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 reps)
  • Hip Extension (3 x 30 reps)
  • Donkey Kicks (3 x 40 reps)
  • Glute Bridges (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)

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)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 reps)
  • Hip Extension (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)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 reps)
  • Hip Extension (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)

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!

*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)
  • Squats (3 X 30 reps)
  • Side Leg Lifts (3 x 20 reps)
  • Hip Extension (3 x 30 reps)
  • Glute Bridges (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)  
  • Squats (3 X 30 reps)
 
7 1 Dec          

End of week 1: 

 

Day Date Cardio Steps Strength (Upper) Strength (Lower) Diet (Eat – Burn)

 

8

           
9            
10            
11            
12            
13            
14            

End of week 2:

 

Day Date Cardio Steps Strength (Upper) Strength (Lower) Diet (Eat – Burn)
15            
16            
17            
18            
19             
20             
 21            

End of week 3: 

Day Date Cardio Steps Strength (Upper) Strength (Lower) Diet (Eat – Burn)
 22            
 23            
24            
25            
26            
 27            
 28            
 29            
 30            

End of 30-Day Challenge:

*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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