Reduce Thigh & Butt (30-Day Challenge 2022)

I just came back from an 11-day trip to Da Nang and can’t believe I’ve gained 2.5kg within this short period. This tops up the 3kg I’d already gained prior to the trip due to hectic work schedule, making it critical for me to do something fast as I’m not able to fit into many of my clothing. 

Da Nang seafood
Overindulgence in Da Nang

Once again, to make sure that I stay disciplined in my fitness routine, I will begin a fitness record here. I’ve tried recording it offline previously, but that somehow didn’t work in motivating me to stay the course. Therefore, similar to my previous fitness challenges, I will publish daily exercise efforts here. 

This post is really for me. But if it helps, you can join me along in this exercise and we’ll see what we can achieve in the first 30 days.

Da Nang seafood
See the ugly form of my gobbling!

 


My focus areas in this new 30-day challenge

This round, I will focus a lot more on strength-training and muscle building. My aim is to do 100 squats for 30 days.

Cardio will be secondary, but I need it now to quickly burn off the outer layers of fats and cellulite that surround my growing muscles. Veering off from the past, number of steps will not be recorded, but I’ll still keep to minimum 10k just to earn the National Steps Challenge Reward. :)

Gym in Da Nang Hotel
Gym in Da Nang hotel

In a nutshell, this is what I’ll do:

  1. Strength training to increase muscle mass
  2. Cardio exercise to burn off fats and cellulite
  3. Controlled diet to include more protein and fibre and less carbo. Also to ensure I do not exceed my daily required calories of 1,200 (based on my weight/height profile). 

What I wish to gain:

  1. Slimmer thighs
  2. Smaller butt and hip
  3. Reduced waistline (back to original state before I put on weight)

 


Did I get bigger thighs due to squats?

Actually, I think my thighs could have grown bigger within this 11 days due to the weighted squats (12.5kg) I’ve been doing in hotel gym almost daily. This coupled with excess calories intake from daily buffet breakfast really helped my muscle get big quickly, LOL!.

Buffet breakfast Da Nang
Buffet breakfast for 11 days straight!

I’m sad to see my thighs grow (and my thigh gap disappearing), but have read that it would be temporary. Once the outer layer of fats is gone, the thigh would hopefully tone up and look slimmer.

The muscle I’ve gained could help me burn more calories even in a resting state *fingers crossed*. I really look forward to that day, while I endure the transition period of bigger thigh due to growing muscle plus existing fats. 

Without any further ado, let’s get the fitness recording exercise rolling! For those who are keen in travel post, I’ll be publishing my super fun and relaxing Da Nang travelogue soon! :)

Vietnam Coffee
Daily Vietnamese coffee (known to be sweet with condensed milk)

 


Daily Fitness Record (Reduce thigh & butt challenge)

Day Date Cardio Strength Diet (Calories)
1 12/7 Jog (3.5km HIIT/91% peak) -151
2 13/7 6-min HIIT & Abs Workout
  • 100 squats (7.5kg)
  • 45 deadlifts (7.5kg)
  • 3-min plank
  • 90 sit-ups
-53
3 14/7  Jog (2.5km HIIT/87% peak)
  • 100 squats
-7
4 15/7
  • 100 squats (4.5kg)
  • 70 deadlifts (4.5kg)
  • 90 sit-ups 
  • 36 Bicep Curl (4.5kg)
  • 36 Shoulder Press (4.5kg)
+61
5 16/7 (Sat) Sat leh! +293
6 17/7 (Sun)
  • 100 squats (7.5kg)
  • 45 deadlifts (7.5kg)
  • 90 sit-ups
-30
7 18/7  Jog (3.5km HIIT/80% peak)
  • 100 squats
-187
8 19/7
  • 100 squats (7.5kg)
  • 60 deadlifts (7.5kg)
  • 3-minute plank
  • 90 sit-ups
-147
9 20/7  Jog (3.3km HIIT/95% peak) Forgot to squat  :~) +231
10 21/7
  • 100 squats (4.5kg)
+500 (buffet event)
11 22/7  Jog (3.5km HIIT/95% peak)
  • 100 squats
-239
12 23/7 (Sat) +51
13 24/7 (Sun)
  • 100 squats
+400
14 25/7
  • 100 squats (4.5kg)
  • 60 deadlifts (4.5kg)
  • 90 sit-ups 
-137
15 26/7  Jog (3.5km HIIT/82% peak) Forgot to squat  :~) +24
16 27/7
  • 100 squats (4.5kg)
  • 60 deadlifts (4.5kg)
  • 90 sit-ups 
  • 36 Bicep Curl (4.5kg)
  • 36 Shoulder Press (4.5kg)
-11
17 28/7
  • 100 squats (7.5kg)
  • 60 deadlifts (7.5kg)
  • 90 sit-ups 
  • 24 Bicep Curl (4.5kg)
  • 36 Shoulder Press (4.5kg)
-156
18 29/7
  • 100 squats (4.5kg)
  • 60 deadlifts (4.5kg)
  • 90 sit-ups 
  • 24 Bicep Curl (4.5kg)
  • 36 Shoulder Press (4.5kg)
+54
19 30/7 (Sat) +490
20 31/7 +20
21 1/8  
  • 100 squats (7.5kg)
  • 60 deadlifts (7.5kg)
-191
22 2/8 6-min HIIT & Abs Workout
  • 100 squats (7.5kg)
  • 60 deadlifts (7.5kg)
  • 90 sit-ups 
+56
23 3/8
  • 100 squats (4.5kg)
+168
24 4/8 -104
25 5/8 (Travel) +230
26 6/8 (Sat-Travel) Swimming
  • 90 squats (10kg)
  • 60 deadlifts (8kg)
  • 60 steep incline sit-ups
  • 36 Arm exercises (4kg) X 3 types
  • Gym machines 
+541
27 7/8 (Travel) Swimming
  • 100 squats (10kg)
  • 60 deadlifts (8kg)
  • 36 Arm exercises (4kg) X 3 types
  • Gym machines 
+206
28 8/8 (Travel) -19
29 9/8
  • Jog (3.7km HIIT/79% peak)
  • Climb 10 storeys
  • 100 squats (4.5kg)
-63
30 10/8

+361

RESULTS

(12/8/22)

  • Days of Exercise: 21/30 (70%)
  • Squats Challenge: 20/30 days 
  • Calories Surplus: 2,191 (extra 2 days of calories)
  • Biceps: +0.25″
  • Waist: +0.5″
  • Hips: +0.25″
  • Thigh: +0.5″
  • Weight: +0.85kg

Will persevere! May incorporate 16/8 (e.g. eat between 1pm to 9pm).

 


2nd Month Fitness Record 

Day Date Cardio Strength Diet (Calories)
1 12/8 6-min HIIT & Abs Workout
  • 100 squats (7.5kg)
  • 90 deadlifts (7.5kg)
  • 3-min plank
  • 90 sit-ups
+1
2 13/8 (Sat) +107
3 14/8 -43
4 15/8
  • Jog (3.3km HIIT/91% peak)
  • Run up 10 storeys
  • 100 squats (4.5kg)
-90
5 16/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
  • 90 sit-ups
-66
6 17/8
  • Jog (3.3km HIIT/ 88% peak)
  • 100 squats
0
7 18/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
  • 90 sit-ups
  • Arm exercises (4.5kg) x 3 types
+95
8 19/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
  • Arm exercises (4.5kg) x 3 types
+05
9 20/8 (Sat) +63
10 21/8
  • 100 squats (4.5kg)
 +36
11 22/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
-182
12 23/8
  • Jog (3.4km HIIT/95% peak)
  • Climb 10 storeys
  • 100 squats
-132
13 24/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
  • Arm exercises (4.5kg) x 3 types
+189
14 25/8 -75
15 26/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
  • 90 sit-ups
-80
16 27/8 (Sat) +65
17 28/8 (Sun) +178
18 29/8
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
-2
19 30/8
  • Jog (3.3km HIIT/82% peak)
  • 100 squats
-54
20 31/8 NA
21 1/9

+56
22 2/9 
  • 100 squats (4.5kg)
  • 90 deadlifts (4.5kg)
-35
23 3/9 (Sat) +41
24 4/9 (Sun) Hiking (40min) +82
25 5/9 Jog (3.3km/ 87% peak)
  • 100 squats
 
26 6/9
  • 100 squats (4.5kg)
  • 100 deadlifts (4.5kg)
 
27 7/9  
28 8/9  
  • 100 squats (4.5kg)
  • 100 deadlifts (4.5kg)
  • 90 sit-ups
 
29        
30        
RESULTS

 

Measurements:

 

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