43-year-old man runs 10 km daily, brought visceral fat reading down from 12 to 5; here's how he did it

A man in his 40s completed his 100 day challenge to run 10 km daily successfully and continues to run even today. (Picture Credit: Pexels)

• A man ran 10 km daily for 100 days after being labeled obese in a health report
• He lost weight, reduced body fat, and improved visceral fat score by running.
• He shares his fitness journey and tips regularly on Instagram

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One word written on his health report compelled a 43-year-old man to run 10 kms everyday. An Instagram user, Grape Uncle, has documented his entire fitness journey on his social media. It all started when he got a health checkup done in January of 2025. The report said he was 'obese', the word he dreaded the most.

The doctor further went on to tell him that he had fatty liver. "My visceral fat reading was also slightly high. I knew I had to do something about it, so I challenged myself to a 100-day running challenge."

What one must laud the man for is his consistency. He took up the challenge of running for 10 kms daily for 100 days and successfully completed it. In what can be explained as his love for running and fitness in general, the man continues to run even today. He is pretty regular with his updates and it is inspiring to follow his journey.

In a post, the man shared his health report readings after 84 days of running and they spoke volumes of how working out can be a game-changer for one's health and fitness journey.

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BMI: 25.2 → 22.9

Weight: 75.3kg → 68.0kg

Percent body fat: 24.3% → 18.8%

Body fat mass: 18.3kg → 12.8kg

Visceral fat score: 12 (Slightly High) → 5 (Normal)

Take a look at the post

View this post on Instagram

A post shared by Grape Uncle (@dadbodrehab43)

Interestingly, he embarked on this fitness journey on the 8th birthday of his daughter. Through his captions, he keeps his followers up to speed with how he is feeling and how he is motivating himself to keep going. In one of the posts he also mentioned the importance of stretching and how he incorporated stretching in his everyday routine.

Take a look at his post

 

 

 

View this post on Instagram

A post shared by Grape Uncle (@dadbodrehab43)

The only time the man took a break was when he got Covid. However, he got back to running as soon as he recovered from it. On completing 100 days, he wrote, "Your body is not just muscle and bone."

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Subsequently, the man also introduced strength training to his workout regime. He continues to run and inspire people even today.

FAQs on benefits of running:

1. How does running benefit overall health?

Running improves heart health, lung capacity, and overall endurance.

2. Can running help with weight and fat loss?

Yes, it burns calories efficiently and helps reduce body and visceral fat.

3. Is running good for mental health?

Absolutely—it releases endorphins that reduce stress and improve mood.

4. Does running strengthen muscles and bones?

Yes, it strengthens leg muscles and improves bone density.

5. How often should one run to see benefits?

Even 2–3 times a week can bring noticeable health improvements.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.