For years, Yim, better known as “That Fat Freerunner” on social media, struggled with his weight and self-image. At 21 years old and weighing 114 kilograms (kg), he decided it was time for a change. Yim didn’t just want to lose weight—he wanted to shed his old identity and become “That Fit Freerunner.”

With a 90-day goal of reaching 100 kg and transforming his physique, Yim embarked on a journey that would challenge his body and mind. Here’s how the first 30 days unfolded and the remarkable progress he’s made.

A New Beginning: Setting the Foundation

Yim’s weight-loss story is a familiar one. In the past, he had successfully lost weight for brief periods, only to regain it—and then some. At his heaviest, he weighed 130 kg, and despite his passion for freerunning, the extra weight took a toll on his confidence and physical abilities.

This time, Yim was determined to do things differently. With the support of two trainers, a personalized workout app, and a tailored meal plan, he set clear goals for the next 90 days:

• Weight loss goal: Drop 14 kg (to 100 kg).
• Fitness goals: Improve strength, definition, and bodyweight exercises like pull-ups and push-ups.
• Lifestyle goals: Cut out soda, walk more, and create sustainable habits.

Starting Strong: Day 1 Measurements and Fitness Levels

When Yim stepped on the scale on day one, he weighed 114 kg. His body measurements reflected his starting point:

• Waist: 111 cm
• Belly: 121 cm
• Chest: 119 cm
• Right arm: 43 cm
• Legs: 71 cm

In the gym, Yim was already strong for his size. He could:

• Bench press: 110 kg
• Squat: 120 kg
• Pull-ups: 4
• Push-ups: 25

Still, his goal wasn’t just to be strong—it was to be lean, agile, and confident.

Progress and Challenges: The First 30 Days

Rapid Weight Loss, Then a Plateau

In the first week, Yim saw the number on the scale drop quickly. However, like many people starting their weight-loss journey, he soon hit a plateau. Despite following his workouts and diet, his progress slowed.

After reviewing his routine, his trainers noticed an issue: Yim was relatively inactive outside of his workouts. They introduced a simple but powerful solution: a daily step goal. Starting at 8,000 steps and later increasing to 10,000, Yim began walking to the gym, grocery store, and even for fun.

Major Wins: Weight Loss and Body Changes

By day 30, Yim’s hard work was paying off:

• Weight: 103.1 kg (11 kg lost)
• Waist: 98 cm (13 cm loss)
• Belly: 106 cm (15 cm loss)
• Chest: 117 cm (2 cm loss)
• Legs: 67 cm (4 cm loss)

These numbers revealed a crucial detail: Yim was preserving his muscle while shedding fat, especially around his waist and belly.

Strength Gains and New Skills

Despite losing weight, Yim’s strength improved:

• Pull-ups: Increased from 4 to 9.
• Bench press: Improved from 110 kg to 115 kg.
• Squat: Maintained at 120 kg with better form.

He also mastered advanced moves like handstand push-ups and began working on the human flag.

Breaking Bad Habits

One of Yim’s biggest challenges was cutting soda, a self-admitted addiction. With determination, he switched to zero-calorie alternatives and reduced his cravings. He also learned to “snack smart” with options like pickles and chicken fillet, which kept him satisfied without derailing his progress.

Mind and Body Transformation

Yim’s journey wasn’t just about physical changes. As the weeks passed, he noticed:

• Improved sleep: He felt more rested and energized.
• Less hunger: His diet and routine curbed his cravings.
• Confidence boost: Seeing his veins and dropping clothing sizes motivated him to keep going.

Importantly, Yim prioritized his health over his social media persona. “My health is better than my Instagram page,” he said when asked about losing the identity of “That Fat Freerunner.”

What’s Next: The Road to Day 90

Yim’s progress in 30 days has exceeded expectations, but he’s not stopping there. For the remaining 60 days, he’s set new goals:

• Weight: Hit 95 kg.
• Pull-ups: Achieve 15 clean reps.
• Skills: Master advanced moves like the muscle-up and human flag.

He’ll continue refining his diet, staying active, and pushing his limits in the gym.

A Story of Resilience and Inspiration

Yim’s 30-day transformation is a testament to what’s possible with discipline, support, and a clear plan. His journey is far from over, but he’s already proving that change is possible, no matter how challenging it seems.

Whether you’re just starting your fitness journey or looking for motivation to keep going, Yim’s story shows the power of taking that first step—and sticking with it.