Men. Intelligent. 
© 2013


Challenge #31

Don’t start before completing Challenge #30.
If you want to join the IntelliMen Project, start from Challenge #1.


Challenge: Identify a healthy weight and adjust your eating habits and physical activity to reach it.

Explanation: If you have continued working on challenge #11, you have exercised at least three times a week. Congratulations! You are a true IntelliMan. (The rest of you should feel embarrassed and go back to working out!) Exercising at least an hour three times a week, or half an hour every day, should already be helping you to feel better, especially if you combine stretching with strength training and cardio. The true benefits come from taking care of your eating habits.

When we think of the physical appearance of a man, overly thin and obese don’t come to mind. On the contrary, we have the image of a strong man, whose appearance exudes health. Some men accomplish this easier than others, but each man should know himself, his physical condition, and adopt habits which promote good health.

How’s your weight and body mass? In this challenge I want you to discover how you are doing. Here’s a quick way, take a look at this chart, it will give you a general idea. Ideally you should consult a nutritionist. He will be able to give you information about your physical condition and recommend changes to your diet.

If you’re over or under the recommended weight based on your age and height, follow your nutritionist’s advice to loose/gain weight. Re-educate yourself with regards to your eating habits, so that you don’t simply lose/gain weight but maintain a healthy weight. Remember to combine a healthy diet with an active work-out routine.

(Perhaps you’re within the recommended weight range, but you need to improve your eating habits, body/muscle mass. This challenge applies to you too.)

And if you’re really inspired, go the extra mile and take a picture of yourself right now, one which will serve as a “before” picture. Determine the date that you will reach your goal, and on that day take an “after” picture. Then post the two on the IntelliMen Facebook page to show the world what a disciplined man looks like! This part of the challenge isn’t mandatory, but would no doubt motivate you to reach your goal.

Notebook: Write down your ideal weight, according to the chart above, and the changes you will make in your eating habits to achieve it.

Official Partner: You and your partner should speak about your goals, and what you will do to achieve them. Remember what works for one may not work for the other.

Deadline: You may begin working on this challenge immediately and complete it in a week, and then go on to Challenge #32. Also, give yourself a deadline and fight to reach it. That date will determine when you want to reach your ideal weight.

Post: After – and only after – you have completed the challenge, post your comments – on the IntelliMenWorld Facebook or Twitter page, (not on your own page) and write the following:

IntelliMen Challenge #31 done: I know my ideal weight and I will get there. (If you want, write by when you want to have reached your goal.)


Links: (when tweeting, use @intelliMenworld)



Verification Checklist

I discovered my ideal weight
I discovered what changes I need to make to my eating habits, and have already begun
I wrote down what I learned in my Notebook
My partner and I spoke about the challenge
I posted my comments on Facebook/Twitter




The best exercise is the exercise you do.


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8 Responses to “IntelliMen Challenge #31”

  1. jeremia 4 years ago

    For me as an intelliman this is a good point that i should know my wheight and physical fitness, from now on i will start working on the fitness and my eating habits.

  2. bonifatius leonardo 4 years ago

    I found it interesting and I hope to start taking part as soon as possible

  3. IntelliMen Challenge #31 done: I know my ideal weight and I shall get there by October this year as the target I have set up to reach that goal.

  4. ike moeng 4 years ago

    IntelliMen Challenge #31 done: I know my ideal weight and I will get there….I’m within the recommended weight range for my age but aiming to improve my eating plan….

  5. lntellimen 31″ done l know my ideal weight.ever since l grew up l like keeping my weight at the same level l always fight to control my way of eating.and now l have started doing some exercise to stay the way l am as long as l live.

  6. Gabby Amoako Brent 4 years ago

    IntelliMen Challenge #31 done: I know my ideal weight. I need to do more so that Exercise I will loose weight and I need to cut down less junk food.

  7. Cahllenge No 31: This year I have developed a schedule i.e. physical excercise (push ups every morning). I need to excercise regularly.

  8. Guilherme Lucas 3 years ago

    Intellimen challenge #31 done .I have committed myself to do exercise and a good diet to lose weight