Ano ang dapat gawin para maging consistent sa fitness journey? Alamin ‘yan kasama ang Coach-Therapist na si Coach Hazel Calawod!
Hosted by the country’s top anchors and hosts, 'Unang Hirit' is a weekday morning show that provides its viewers with a daily dose of news and practical feature stories. Watch it from Monday to Friday, 5:30 AM on GMA Network! Subscribe to youtube.com/gmapublicaffairs for our full episodes.
Hosted by the country’s top anchors and hosts, 'Unang Hirit' is a weekday morning show that provides its viewers with a daily dose of news and practical feature stories. Watch it from Monday to Friday, 5:30 AM on GMA Network! Subscribe to youtube.com/gmapublicaffairs for our full episodes.
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00:00Yay! Here it is!
00:02Ta-da!
00:04We're done with January!
00:06We're on page 30 of 365 already.
00:0930 days went by so fast!
00:11And before we move on to the new year,
00:13let's talk about our New Year goals,
00:15especially the Goal This 2025 and Papaya.
00:19Yes, so far so good, right?
00:21Go for it, guys!
00:23Go for it to achieve the hashtag Body Goals!
00:26And for those who are about to start,
00:28here's your sign.
00:30It's never too late to start.
00:32That's always the case.
00:33But that's the hardest,
00:34to start.
00:35But how do we start?
00:37What should we do to be consistent?
00:39Let's find out from Coach Hazel Callawat.
00:42She's the Sports Therapist
00:44of two-time Olympics gold medalist,
00:46Carlos Yulo.
00:48Good morning, Coach Hazel!
00:49Good morning, Coach!
00:51Here she is!
00:53Hello there, Coach!
00:54Coach!
00:55A lot of people are attempting to be more fit
00:57and lose weight.
00:59Of course, every new year.
01:01But not all of them are successful.
01:03Is it really hard to start?
01:05And of course, to sustain being fit.
01:07If a person is not used to that type of lifestyle,
01:14for sure, there's a mental blockage
01:17to start the exercise routine.
01:20So, one of the things that you need to do
01:23is, one, schedule it like an important meeting.
01:27It's a part of your life.
01:29The same way you have a schedule to go to work,
01:31schedule to meet up with friends or whatever,
01:34there should be something like that.
01:35Correct.
01:36Treat it like a business meeting for yourself.
01:39That's right.
01:40Coach, we also have someone
01:42who wants to help her weight loss journey.
01:44Here she is,
01:45Mark Ernest Inshong,
01:4728 years old,
01:49from San Fernando, Pampanga.
01:52His weight is 148 kg,
01:55and his height is 5'7".
01:57His body mass index is 48.8,
02:01or BMI.
02:02He started working out
02:04and he reached it on the 28th.
02:07Wow, congrats!
02:09Hi Mark, come here.
02:11Please join us.
02:12Welcome to Unang Hirit.
02:13Hi.
02:14Hello, hello.
02:15Welcome, welcome.
02:16Nice to meet you.
02:17Nice to meet you.
02:18Mark, please tell us about your fitness journey.
02:28How did you start?
02:30I think I started because I got a wake-up call.
02:33Suddenly, I felt different.
02:37I was having a hard time.
02:38Even walking for 10 minutes,
02:40it's hard to walk.
02:41And then it reached the point where I was hospitalized.
02:44Oh wow.
02:45That's when I got a wake-up call
02:47that my fitness journey should start.
02:49So this is your first time,
02:51that you're making an effort to lose weight,
02:53to be fitter, to be healthier.
02:54Yes.
02:55I think all my life, I've been quite big.
02:58You started when you were a kid?
02:59I started when I was a kid.
03:00What kind of workout and diet do you do?
03:04So I started doing a lot of cardio work,
03:06and then also doing functional training.
03:08So I mix it during my workout,
03:11and then it's also included in my diet.
03:14Okay.
03:15Mark, based on your posts,
03:16you reached Day 28 of your fitness journey.
03:19What happened after that?
03:21After that, it subsided a bit.
03:24What happened was,
03:26little by little,
03:27I was like, I'll do it tomorrow.
03:29Then the next day, I started again.
03:31It's like your laziness to work out relapsed.
03:34It's like my old habits came back.
03:37So Day 28,
03:38that means from Day 1 to 28,
03:40you worked out every day?
03:41Yes.
03:42Now I know why it stopped.
03:44It's tiring.
03:46Yes.
03:47Of course, let's ask Coach Hazel
03:49what Mark should do.
03:51Coach, what can you say about the mentioned workouts
03:53and what Mark has done so far?
03:55Well, actually,
03:56his training plan,
03:58which consists of cardiovascular endurance training
04:01and functional training,
04:02has good elements to it.
04:04But I think that you need to increase more
04:07strength training
04:09because it's proven based on research
04:11that strength training has the greatest afterburn effect.
04:15So afterburn effect means
04:17your body, even after you're working out,
04:21it's still burning calories.
04:23And it's been proven,
04:24it's up to 48 hours.
04:26Wow!
04:27So endurance training,
04:29it's been shown up to 0% to 5%.
04:32If he hits 75% to 85% of his heart rate,
04:37he can get up to 10%.
04:39It's still low.
04:40But if he does strength training,
04:42he can go up to 20%.
04:44Wow!
04:45So what are examples of strength training?
04:47Lifting weights.
04:49Can he do bodyweight?
04:51Bodyweight, for now,
04:53is good for Mark
04:55so that he won't injure his torso.
04:58But if he can get more weight training,
05:02lifting with extra weight.
05:05Ms. Lynn, isn't that what you're doing?
05:07She's also lifting.
05:08Yes.
05:09Alright.
05:10What do you think, Coach,
05:11why Mark didn't continue his weight loss journey?
05:15Well, based on some of the data that we got,
05:21time management,
05:23you really need to use it.
05:25Because first, that's your health.
05:27And you're so worth it.
05:29So you have to really put in the hours.
05:31As well as your diet.
05:33You really need to have a good diet.
05:36Because whatever workout we do,
05:38if you eat carbs, sugar,
05:40it just gets turned into sugar into your body.
05:44And then that actually contributes to inflammation.
05:47So it's even harder.
05:49Is it important also to rest?
05:51Because he mentioned that from day one until the 28th day,
05:54he was really trying.
05:55Yes.
05:56I wonder if it's tiring if you do it every day.
05:59For sure.
06:00Because your body needs muscle repair.
06:03As well as, when you rest,
06:05your brain recharges.
06:07Which means that when your brain is recharged,
06:09when you go back to the gym,
06:11you have high energy.
06:13Your performance is better, actually.
06:15Because you're able to rest.
06:16What are we going to do here?
06:18Coach, can you teach Mark and his teammates
06:20to exercise or routines
06:22to help in their weight loss journey?
06:24Okay.
06:25So first is, of course,
06:27based on what Mark is presenting,
06:30his posture is a bit like this.
06:33Right?
06:34So he's relying too much on his back
06:36because the core needs more work.
06:38So he needs to open up his hips properly
06:42to make his training more effective.
06:44Yes.
06:45So when you do your stretching,
06:49in the beginning, your warm-up,
06:52I'm sure your trainer also did that already.
06:55But you know the hip mobility stretch
06:59where you go like this?
07:00Are you able to do it?
07:02Can you show us?
07:04I think you know how to do it.
07:06How would you do it?
07:07Okay, you go like this, right?
07:09And you can, if you can,
07:11you can go like this.
07:12If you're not, you can do it like this first.
07:14Then you insert this,
07:16and then you just go like that.
07:19So if that's difficult,
07:21then you can just go sit down
07:23and then do this type of motion
07:25to warm up your hips.
07:29That's it.
07:31So it's for the hips, coach?
07:33For the hips.
07:34For the hips.
07:35Is this a warm-up?
07:36It's a warm-up.
07:37It's a warm-up because
07:38the muscles here need to relax a bit.
07:42Because if it's going to be too tight,
07:45you're going to compensate.
07:47You're going to use unnecessary muscles.
07:49That's true.
07:50And the posture,
07:51when the workout is effective,
07:55it's not that good.
07:58It's not efficient.
07:59Yes, it's not efficient.
08:00Oh, I see.
08:01Or Mark, do you have another question for Coach Hazel?
08:04Coach, what's your best advice for someone
08:07who's habit-building
08:10seems to stop once
08:12and then it seems to lose consistency.
08:15Okay, so one,
08:16your internal dialogue needs to be better.
08:19Because, for example,
08:21if you have expectations,
08:24and you didn't hit your expectations,
08:26you can be mean to yourself sometimes, right?
08:30Like, it's so hard,
08:32and then you go into a negative internal dialogue.
08:35You can just say,
08:36it's okay,
08:37I'm just going to try again tomorrow.
08:39And then, plan it.
08:41I want to hit this body part,
08:44this and that.
08:45And I won't leave the gym
08:47until I finish the five sets or seven sets.
08:51It's up to you.
08:53But it's also good because
08:54it works also.
08:55You can do it.
08:56You can do it.
08:57You've done harder things.
08:58You can do it.
08:59Let's do it.
09:00Yes, you can do it.
09:01Oh, we're excited for your fitness journey, Mark.
09:04I hope that when we finish this,
09:05you'll come back next year.
09:07One year later.
09:08Yes.
09:09Thank you so much, Mark.
09:12Thank you, Coach Hazel.
09:13Thank you also.
09:14Thank you, Coach.
09:16And good morning.
09:17Yes.
09:18Go, go, go,
09:19to your body goals this 2025.
09:22Fight!
09:24Wait!
09:25Wait, wait, wait, wait.
09:26Don't close it yet.
09:28Subscribe to the GMA Public Affairs YouTube channel
09:32to be the first to know the latest stories and news.
09:35And of course,
09:36follow the official social media pages
09:38of Unang Hirit.
09:43Bye.