Aired (January 6, 2024): Bagong taon, bagong buhay! Siguradong isa sa mga nasa listahan ng marami sa atin ang pagbabawas ng timban. Pero paano nga ba magsisimula para ma-achieve ang inaasam na fitness goals? Alamin sa video na ito.
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00:00 [music]
00:02 New year, new life. Do you have a new year's resolution?
00:06 I'm sure many of us are aiming for weight loss.
00:12 Especially since we've been eating a lot in the past month.
00:17 The question is, how do we start weight loss?
00:21 Let's find out.
00:23 If we're talking about weight, you're not alone, my dear.
00:31 I can relate to that.
00:32 Because I myself became a weight gainer.
00:37 After I gave birth to my third baby, I started having weight problems due to hormonal imbalance.
00:46 So it was very hard for me to really fix my hormonal imbalance.
00:54 So I went to many doctors to help me to avoid having a bad effect of hormonal imbalance.
01:04 One of the doctors I consulted was Dr. Oye Balburias.
01:10 Dr. Oye told me that I should first fix my health, aside from weight loss.
01:19 He told me, "Kon, you'll have a hard time losing weight if you don't fix your sleeping habits."
01:31 Because as you well know, I've been doing morning shows for many years.
01:39 I've been doing it since I was in the other station.
01:41 Since I've been a morning show host for almost 23 years, my sleeping habits are affected.
01:48 I sometimes sleep for 4 to 5 hours.
01:53 That's a long time for me.
01:55 So it really took a toll on my health and my body.
02:00 Sleeping is one of the most compromising parts of our lifestyle, especially in our time.
02:08 No matter what diet or exercise she does, if her hormones are not balanced,
02:15 she'll have what we call "resistant weight loss" or "resistant fat loss."
02:20 Because of my lifestyle, my weight reached 175 pounds.
02:26 If you have hormonal imbalance, it's hard to lose weight.
02:29 If you have a hard time losing weight, it's also related to health concerns, like cholesterol.
02:36 My system is messed up, basically.
02:38 My blood pressure rises, sometimes it suddenly drops.
02:43 My sugar level rises, too.
02:45 If one of your hormones is out of tune, it would manifest with either symptoms or manifestations,
02:52 like resistant weight loss, if they're not balanced.
02:58 That's why in 2019, I decided to be healthy.
03:03 I started that by adjusting my lifestyle.
03:06 I'm hosting a medical show, so I have to walk the talk.
03:12 Sometimes, it's hard because I'm just a normal person.
03:15 I'm facing so many health challenges.
03:18 So, I decided that I really need to give up the morning show.
03:24 Even though I'm heavy inside, I love my first-born family.
03:30 But because of my health, and because of my request, that's my choice.
03:35 I also made it a hobby to exercise at home or at the gym.
03:39 I do pull-ups to stay healthy for the new year.
03:48 I do pull-ups, and regular exercise, like treadmill.
03:55 Even though the strict rules are still in place,
04:00 I've become careful with my diet.
04:05 I don't like sweet food anymore, although that's my challenge.
04:11 That's why I weighed 175 pounds, and now I'm only 125 pounds.
04:18 I'm still far, but I'm still far.
04:21 Benj is also a medical student who's now heavy.
04:24 He weighed 130 kilograms.
04:28 Since childhood, I was really a chubby kid.
04:32 Until my adulthood, I was really, well, more than chubby.
04:37 I went from a chubby kid to a chubby kid.
04:42 I was a chubby kid, and I was a chubby kid.
04:47 I went from a chubby kid to almost a type 4 obese before I started to cut down my weight.
04:57 Aside from his heavy weight, he's also concerned about the effect of his weight on his health.
05:04 My blood pressure shot up when I was in second year high school.
05:08 My dad gave me medicine, and he said I needed to cut my weight.
05:14 I cut my weight, but I prefer to eat.
05:19 This is the problem. At the age of 25, Benj is already on maintenance.
05:25 Until last year, my blood pressure was already consistently elevated.
05:30 It didn't go down to 170 or 120.
05:33 I was hypertensive. I drank amlodipine every day as my maintenance.
05:40 Actually, that was one reason why I decided to lose weight.
05:45 Because he's already worried about his health, Benj started a healthy diet.
05:52 When it comes to diet, I started with ketogenic.
05:56 When I started with ketogenic, I lost 10 kilograms.
05:59 When I kicked out of ketosis, I couldn't go back.
06:03 So I discovered calorie counting.
06:05 Until now, I'm doing calorie counting every day.
06:10 The ketogenic diet forces our body to use fats as an energy source.
06:20 It has a higher energy content compared to carbohydrates.
06:24 That's why when we reach ketosis, we force our body to use fat in our body
06:34 to make it a source of energy.
06:38 Workout is life for Benj.
06:40 He works out twice a day.
06:43 He does it to build muscle.
06:47 A year later, from a 130-kilo weight, Benj gained 80 kilograms.
06:56 Initially, they didn't know me.
07:00 Even though I'm from a family of my own, it's my first time seeing my face like this.
07:07 According to Coach Patricia,
07:09 losing fat is the best way to lose weight.
07:14 The difference between fat loss and weight loss is that weight loss is an overall reduction of our body weight.
07:21 Meaning, we reduce muscle mass, water weight, and fat during that process.
07:28 While fat loss is when we focus on reducing our body fat, which is the healthier one.
07:36 If weight loss is not done properly, not only does our body fat disappear,
07:41 but also our muscles.
07:43 They either disappear or become weak.
07:45 Our body is like falling apart.
07:47 We're so fat.
07:49 We thought that was our goal, but what happened is we're so fat that we feel like we're sick.
07:54 In Benj's case, it's right and right that he first reduced his fat,
07:58 then he increased his muscle mass.
08:02 When we're doing weight loss, what we usually do is we reduce food and we do more cardio workouts.
08:08 While on fat loss, we have proper nutrition and we focus on resistance training or strength training.
08:15 That's why we maintain a lean and stronger body.
08:18 One of the best exercises to reduce body fat is compound workouts like squats.
08:26 Squats are more for the lower body.
08:31 It targets the glutes, quads, and the movement of the hips.
08:35 Assisted pull-ups and deadlift are also effective.
08:39 For pull-ups, our target is more on the back.
08:44 Our target is also the back and biceps.
08:47 Our target for deadlift is our posterior chain or our overall back muscles,
08:57 including the lower body back.
09:00 On fat loss, compound workouts are better instead of doing only cardio workouts.
09:05 Coach Patricia will remind us about the weight loss journey this 2024.
09:10 Consistency versus intensity is more important.
09:14 Light workouts are better.
09:17 Start slow. Let's start with the beginner workouts instead of the intermediate or advanced workouts.
09:27 For benchers like us who want to start losing weight,
09:31 exercise is just a tool to help you lose weight.
09:36 But the number one thing you need is discipline.
09:39 I cannot stress enough how much you need to discipline yourself.
09:44 You won't eat as much as you want.
09:47 It's very hard to track, but if you follow those steps,
09:52 if you really discipline yourself, it's not impossible to lose weight.
09:57 And an expert will remind us.
10:00 Let's remember that our body is a system.
10:03 It's not a piece of junk. It's just a part of the body.
10:06 If we want to manage our body,
10:10 we need to look at it as a connected, organized, and integrated system.
10:21 As I always remind you,
10:23 our body is just one, so we need to take care of it.
10:26 Not only for the new year, but also for the next ones.
10:32 And enjoy!
10:34 [Music]
10:35 [Music]
10:56 you