Human-beings are from mud

I always believe that; if “Human-beings are made from mud”, our bodies should have ability to mold from one shape to another. Sound silly isn't it? but its not about forming our total appearance to another human being, its about re-shaping our bodies to its real appearance. 
As our bodies are the only companion which will be with us for our entire lives, we should take good care of it.

I am not a physical education expert or a dietitian; I believe that the shapes of our bodies are the result of our daily lifestyles and discipline. Had a balanced body through out my 21 years of footballing, but after the retirement, the active lifestyle was changed, and I was feeling the changes of physical appearance and expanding cloth sizes. After few months, a puffy face and an onion body was the result. I was believing that the life was so busy with office, family . but apart from that my habits changed to odd time meals and fizzy drinks. During the period; I usually take one RedBull and five cans of Coca-Cola daily and Jugos and Ice creams were sometimes added more to the intake. Furthermore, the exercising were avoided from daily schedules to sleep or watch TvSeries on bed after works. After six or more years with these behaviors, my body weight rise to 92 kgs, neck size 17 and waist size 36. 

                                 
At the beginning of 2013, I decided to fight against intruded calories which made me another man, and started making plans and consulted different gym instructors about getting fit. Talking to different experts made me confused and found out that they had different approaches on weight losing and it is difficult to find out who is right. Therefore, I thought not to handover my body to them, but to make my own research and plans to tackle the problems.
                                       
Before making a plan, I knew that I cannot go back to my 20's because my body is over 40. Therefore my first reference was to understand the physical fitness approaches for human bodies over 40. 

                                   

After the research from the references, I made plans to get rid of some behaviors, because I understand that the changes of behaviors will make it a habit. Therefore, I made Fizzy drinks intake to nil and made a home setup for my workouts. It was intended to start with 4 sets of dumbbells and to increase the equipments later for more intense workouts after the trimming down. And started another research on most appropriate workouts and sequences for better results.
First; I made some reference on workouts with dumbbells, to understand the basics and effect. 

And made some references on other exercises from which I can make weekly plans to whole body.
 

The planing started in January 2013 and the workouts phase commenced in September 2013. Intended target was to reduce 30kg within 3 months. The basic approach was set as 80% effort to diets & 20% effort to workouts.  Furthermore, I assumed that a intense transformation effort may effect my face and neck muscles, therefore, I had another research on facial toning.      

When I started the workouts, I knew my body was carrying more fat than it should have and I need to reduce it by decreasing intakes with a manner which do not effect health and everyday life.  I have seen many friends and others trying to control intakes by comparing with workout schedules. If they workout they eat more and if not, they eat less. I don't believe that method dieting for over weights, because I believe when we are over weight, we should make a habit of minimizing intakes lower than the daily intake needed for our body. 

At the end of 2013, my body weight reduced from 91 kg to 71 kg and neck size changed from 17 inch to 15.5 inch, and waist size reduced from 36 to 31. 

January 2014 was started with the achieved target, And I have plans to make a bit mass body after 2014. the target is to maintain in 75kg average. Therefore, I have joined a local gym :-)