That heavy physique is now gone, replaced by a toned, fit appearance after a dedicated 100-day cycling journey to lose weight, Khoa shared.

In late october 2025, after spending time on social media, Khoa repeatedly saw images of Korean actors with fit bodies, and young people his age who had good incomes and stylish lifestyles. "They can do it, why can't I?", he asked himself. The very next day, Khoa set up a camera, embarking on a 100-day weight loss journey, sharing the entire process on social media.

Khoa before his transformation thanks to weight loss. Photo: Provided by subject

Khoa's chosen method involved no diet pills or fasting, only eating less and exercising more. The first month was the most challenging period. Without a trainer, he cut his food portions and taught himself exercises from online videos. The gym was not a welcoming place initially: scrutinizing glances and mocking comments about his oversized body followed him into every session. Instead of giving up, Khoa used the negative feedback as motivation. After 30 days, he lost 10 kg.

By the second month, the gym became Khoa's "second home". Some days he spent 4-5 hours there. Initially, he walked for only 15 minutes, gradually increasing to 30 minutes, then one hour. When he realized prolonged walking put pressure on his leg joints, Khoa switched to indoor cycling. Some sessions saw him diligently on the bike for three to four hours. "Instead of lifting heavy weights for achievement, I chose lighter exercises with correct form to avoid injury", he said. In the second month, his weight dropped by another 5 kg.

"Many people say after losing weight I look like a CEO, I am very proud of this change", Khoa said. Photo: Provided by subject

According to research by the British Medical Association, cycling 40 km each week reduces the risk of coronary heart disease by half. This activity simultaneously engages multiple muscle groups, from the legs and lower back to the shoulders and arms, while stimulating the production of synovial fluid to lubricate joints, preventing aches and stiffness. The biggest advantage over running is the significantly lower impact on joints, making it suitable for overweight individuals seeking long-term exercise. Even at a gentle pace, the body continues to burn fat for many hours afterward.

For the final 40 days, Khoa increased the intensity and lost another 5 kg. By the end of 100 days, his weight settled at 78 kg. A total of 20 kg had disappeared. "This is a tremendous number for someone who was originally lazy to exercise", he said.

This transformation brought opportunities Khoa had only seen through his phone screen: brands began sending collaboration offers, and he focused more on skincare and using sunscreen. However, he considers this just giai doan 1. In the coming months, the young man plans to delve deeper into muscle training and tighten his diet to achieve a six-pack physique.

"Don't look at a goal that's too far away; break down your objectives into time-bound milestones. When you make exercise a habit, like eating and drinking, the results will be sweet", Khoa said.

Thuy An