Best Shape of Our Lives: Part 1 – Goal Setting

For someone who’s not used to penning down life goals, or any goals for that matter, I find it a tad difficult to really sit down, and list what I want.

So, with some drilling from Izwan, here goes:



Everyone has different preferences and definition of ‘best shape’ or ‘perfect body’.

Here’s my definition of a desired fit body:


Gina Carano – American actress, television personality, fitness model, and former mixed martial artist (MMA).

Photo: Google Images

I could easily choose any Victoria Secret model as a body idol, but naaah… I prefer an athletic physique.

If you’re equally confuse in choosing who you’d like to look like (physically), it’s totally fine to have a few idols – a bum like J.Lo, legs that go on forever like Charlize Theron and abs like Jillian Michaels.

Meanwhile, Izwan is aiming for this badass:


Georges St-Pierre – A Canadian semi-retired mixed martial artist (MMA) and a former three-time Welterweight Champion of the Ultimate Fighting Championship (UFC), one of the greatest MMA fighters of all time.

Photo: Google Images


4 months is a doable and reasonable duration to lose excess and unwanted fat from the body. You don’t need to starve yourself, however you must have a balanced diet.

Here’s the sucky part for lazy bums like me – you also need to get off that couch and start exercising and sweating off the jigglies 3 to 6 times a week. Don’t worry, it’ll be second nature to you by the second week of workout.


Maylin’s Stats:

Current Weight

Ideal / Goal Weight

Weight to Lose
66.4 kg 55 kg

 11 kg

Body Fat %

Ideal / Goal Body Fat %

% Fat To Reduce





From the stats you can see that shedding off fat, will automatically allow you to lose weight. However, the main goal is not merely to ‘lose weight’. What’s more important is for you to lose the excess fat, and nail it down to a desired amount.


Here’s a table for you to refer to on the healthy amount of fat a person should have in their body:


Women Men

Essential fat

 10 – 12%

 2 – 4%


 14 – 20%

 6 – 13%


 21 – 24%

 14 – 17%


 25 – 31%

 18 – 25%

Obese  >32%


Chart by the American Council on Exercise


Last 2 months I was in the Obese category. No kidding. Now I’m lurking on the edges of Acceptable.


Izwan’s Stats:

Current Weight

Ideal / Goal Weight Weight to Lose

 81 kg

 72 kg

 9 kg

Body Fat %

Ideal / Goal Body Fat %

% Fat To Reduce

  29.1 %  13 %

  16 %


We both purposely aimed for the Athletes fat percentage. If we miss, at least we’ll still be able to party within the Fitness level by the time we get hitched, and continue to work our way to Athletes level.


If you’re serious about tracking your body’s progress (not just on weight), I’d recommend you to invest in a comprehensive weighing scale like the Omron KARADA Scan Body Composition & Scale:

This cool tool can measure:

  • Weight (kg)
  • Body Fat %
  • Body Age (years)
  • BMI (Body Mass Index)
  • BMR (Basal Metabolic Rate)
  • Visceral Fat
  • Subcutaneous Fat (whole body, legs, arms, body trunk)
  • Skeletal Muscle (whole body, legs, arms, body trunk)

Stay tuned for Part 2 – How to get the ball rolling!




Leave a Reply

Your email address will not be published. Required fields are marked *