如果你跟着动画片和漫画系列《一拳出击的人》，you'll certainly be familiar with main protagonist,Saitama.Saitama有超人的能力用a single punch,but he began his life as an ordinary salaryman before deciding that he wanted to be a hero.In an iconic mo下载18新利体育ment in the plot,他透露了自己的绝密训练计划，那太苛刻了，他头发全掉了.
一百push-ups
100 sit-ups
一百squats
10kmrun
Every single day.
It sounds simple,但这并不容易。然而，one Singaporean guy decided to take up this challenge to make his own superhero transformation from fat to fit.我们联系了肖恩·西，专门采访他是什么让他接受挑战的，他是怎么做到的，and whether or not he can blow his enemies apart with just one punch now.
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照片：Sean Seah
姓名：Sean Seah
年龄：38岁
职业：投资者和企业家
三个小学生的父亲
Singapore's Saitama
How big a fan are you of One Punch Man?How did you become familiar with his training regime/storyline?
I love reading manga since young.我的初恋是龙珠，Slam Dunk,火影忍者，One Piece,and more.
When I chanced upon One Punch Man about two years ago,I was super amused and became a fan!I am not sure how big a fan I am but I read all the manga on One Punch Man.我喜欢这种注入超级英雄漫画的幽默，以及他们如何从所有其他漫画中引入人物。
What was your fitness lifestyle before?Was this the most unfit you've ever been?
I was relatively active even before this.我每周做两到三次运动。Usually a slow jog and some static exercises.
但在2018，around the end of October,I went on a long trip with my family during the school holidays and didn't manage to exercise for about three months.我去了香港，台湾和韩国，这些地方很冷，所以我吃了很多。
照片：Sean Seah
When I came back to Singapore at the end of December,it was the Christmas season and we continued to feast.
What was the motivation to make the change?
I have the habit of setting goals on 1 Jan and I decided to set my new fitness goal.I thought about doing the full One Punch Man Challenge,所以在2月1日，我真的去完成了！But after that,my entire body ached so badly,I couldn't even walk properly.I ended up not exercising for the entire month of January.
所以吸取了教训，don't bite off more than you can chew and make it progressive.
DuringChinese New Year (CNY),when I put on my CNY outfit,I realised my waistline had exploded!So as I continued to feast,I felt terrible as my pants were so tight I couldn't breathe properly.
After CNY,I told myself,"lets start the One Punch Man Challenge again.But this time,让我们从一个合理的水平开始，我可以真正完成30天。”
What did your friends,family and colleagues say/think when you started?Did you tell anyone about what you were doing,and what it was based on?
I did announce to friends on Facebook that I was going to do the One Punch Man Challenge for 30 days,and many of them found it amusing and warned me I may lose my hair!But most of them were encouraging and positive and one of them even joined me in the challenge.
How was your training like each week?
WEEK ONE
照片：Sean Seah
On the first day,I weighed myself on a weighing machine with abody composition analyser.My wife bought this some years back.
Weight: 70kg
Visceral fat: 10
Body Age: 40
测量结果让我很震惊，因下载18新利体育为它很糟糕。我录了一段自己的视频，因为我想录下这段旅程。
前七天是最容易的，因为兴奋和肾上腺素推动我每天完成我的日常工作。下载18新利体育
I started from what I called "Level 5",which consisted of 50 push-ups,sit-ups,squats and a 5km run.I did it in sets and for the first three days,I couldn't finish the run at one go.我不得不中途停下来休息一下，走几段路。But it was OK,as I just wanted to complete the routine regardless.
我的body ached非常糟糕，尤其是在第五天和第六天。I was concerned that I would get injured and was asking myself if the pain I was experiencing was muscle soreness or if it was something worse.But somehow,there weren't any injuries as my body slowly became conditioned.
On day seven,I weigh myself again.
Weight: 67.2 kg
Visceral Fat: 9
Body Age: 37
WEEK TWO
看到结果后，I was motivated and continued my routine daily.
For week two,I continued at level 5 and things became much easier.I realised that dieting makes a difference.When I ate fried food,it took me much more effort to complete the routine.我开始避免吃油炸食品，含糖的食物和减少碳水化合物的摄入（我通常吃一半的米饭）。
我意识到每当我避免或减少这三个项目，it became much easier to complete the routine.也，I realised my recovery became much faster as I didn't feel my body aching any more.
At the end of week two,I was excited when I weighed myself,but there was no change at all.I remember feeling a bit down seeing that the results were stagnant.
Day 14
67.5公斤
Visceral Fats: 9
Body Age: 37
WEEK THREE
Nevertheless,I continued to push on with my routine.But on day 17,I actually felt like taking a break.Frankly,it was becoming a bit boring and I wasn't seeing results.I decided to motivate myself and get more "excited" by increasing the level to Level 7 (70 push-ups,sit-ups,蹲着跑7公里）。
From that point,我不再衡量自己，因为我决定专注于完成例行程序，并设定目标，慢慢提高我的水平到10级，在那里我可以轻松完成10公里。and 100 push-ups,sit-ups and squats.
From then,I became more motivated again.
第四周
照片：Sean Seah
On day 22,我打了9级。我决定在第23天跑完10公里的全程，最初想慢跑，但最后我还是强迫自己保持低于5分钟/公里的速度。
After that run,I felt that I had strained my body and the side tendons of my legs felt weird.So I decided to really take it slow for the remaining exercises.
From day 24 to 26,I went back to Level 7.从第27天到第30天，我降到了5级，这样我就可以慢慢地放松下来，回到5公里到7公里的跑步中，然后作为一个惯例来保持这一点。
你什么时候以及如何做内脏脂肪百分比测试？是什么让你这么做的？
My wife bought anOmron (HBF 375)分析车身成分的称重机。因为我想知道我的身体状况，所以我开始按比例测量。
When I saw my body condition,我觉得像是一块砖头砸在我脸上！I knew that it was going to be bad since I could feel my body getting heavier and I wanted to really see my body's weight,脂肪百分比，etc.so that I could "wake myself up".
On days when you were tired and aching,what kept you going on?
I really got to thank social media for this.I posted on my Facebook on 10 Feb that I will be doing this 30 days challenge and asked my friends to join me.
[What's the fastest method to Lose Fats after CNY…]Join me in this 30 days challenge and lets post before and after results!Tag a friend to do this together!Choose your level: (You can increase or reduce as you go along)Level 1: 10 push ups,sit ups,深蹲+1公里跑2级：20个俯卧撑，sit ups,squats + 2km run Level 3: 30 push ups,sit ups,squats + 3km run Level 4: 40 push ups,sit ups,squats + 4km run Level 5: 50 push ups,sit ups,squats + 5km run Level 6: 60 push ups,sit ups,squats + 6km run Level 7: 70 push ups,sit ups,squats + 7km run Level 8: 80 push ups,sit ups,squats + 8km run Level 9: 90 push ups,sit ups,squats + 9km run Level 10: 100 push ups,sit ups,squats + 10km run
张贴Sean Seahon Saturday,2019年2月9日
他们中的一些人评论说他们也会这么下载18新利体育做！尤其是一个朋友，Neo Borwen,他也会这么做，and he updated his Facebook page saying that he would take on the challenge.So whenever I felt tired and aching,I would think of the friends who were doing the challenge with me.His posts became almost like my journal as I would com下载18新利体育ment on them and give updates on how we were doing.
HAPPY NEW YEAR CHALLENGEWe know the start of the year is always the best time⌚ to set goals and targets.I've been…
有没有家人或朋友帮助过你或和你一起锻炼？
我妻子每周约和我一起锻炼两次。We would start the run together,但以不同的速度结束，在起点会合。
The other friend was Neo Borwen.I didn't work out with him physically,but he was with me spiritually!Another group were my office mates.We had fitness Fridays where we played sports and worked out together after our weekly Friday morning meetings.
When did you know you were getting results?
After the first week when I went on the weighing scale and I saw my results!I was so inspired.
How did you feel at the end of it when you looked in the mirror?
To be very honest… When I looked in the mirror,我觉得不太好。Because the change happened so subtly and the daily changes were so small,I forgot how I initially looked like.30天后，I was looking at myself and felt that I was still quite fat and not super toned.
只有当我把视频放在一起，看到我最初的状态时，我才震惊地发现这一切发生在30天之内。
What did you do diet wise the entire time?
After the first week,我开始
- Reduce sugar
- No more soft drinks,and I drank科皮奥科松instead of usual coffee.
- Eat less carbs.
- 我吃了一半的米饭和面条，养成了每次点菜都要少点米饭的习惯。
- No fried food.
Actually,我一直很清楚自己的饮食习惯，也不怎么吃油炸食品和碳水化合物。The most significant change was probably cutting down on sugar.我的饮食不太严格。我想什么时候吃，什么时候都不吃，也不吃什么特别的东西。
你对那些想尝试同一个“一拳打人”训练计划的男性健下载18新利体育下载18新利体育康读者有什么建议吗？
I had a lot of people asking me about the training regime.I believe anyone can do it.It is more of a 下载18新利体育mental thing than physical thing.
关键是要为成功做好准备。
1 Start from a level that we know we can complete.
I started from Level 5 (5km run,50个俯卧撑，sit-ups,蹲下）
I would recom下载18新利体育mend the readers be a bit more conservative and start even lower if they are not confident,at around Level 2 (2km run/walk,20 push-ups,sit-ups,蹲下）
2 Go for completion,and not perfection.
我跑步的时间对我来说无关紧要。I also broke down my static exercises into several sets.有时，我早上30点，晚上20点。
3 Allow lowering of the levels.
If you feel that your body is aching or you don't feel well,降一级是可以的。所以如果你在3级，你很痛苦，go for Level 1 the next day.来吧，I am sure you have time and energy to do a 1 km run/walk,10个俯卧撑，sit-ups,squats!
4 Allow cheat days.
It's OK to eat ice cream,油炸食品，etc occasionally (not daily).
5有乐趣，有责任感的伙伴。
It is more fun to do it in a group and have accountability buddies.Many people watched the video and are asking friends to do it together.It is always easier to do it as a group and have fun!
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不仅对自己负责，but his friends and family,along with regularly monitoring his progress, Sean showed that it really is possible to have a significant weight loss transformation in just 30 days.Plus,he didn't have to resort toextreme or trendy diets为了实现他的体型转变。他所做的只是剔除不健康的东西，平衡他吃的东西。
If Sean had continued at Level 10 permanently,他可能已经准备好接受英雄协会的考验，成为新加坡自己的一拳好手！他只需要为脱发做好准备。
By Gilbert Wong,下载18新利体育下载18新利体育Men's Health Content Producer
