Work B*tch: The No-Fail Balik Alindog Guide to Kick Off 2023
Time to wear those training shoes.
(SPOT.ph) Declaring 2023 the year he will have a healthier and fitter body, marketing associate Ben bought a new pair of training shoes to motivate himself to work out in the gym --- the first step in his year-long journey to improve his physical wellbeing before he turns 30.
The 28-year-old from Manila has long struggled with being overweight, causing him to worry about his health especially that his family has a history of hypertension. This year, he is determined to embrace a more active lifestyle and cut back on fast food and oily dishes, he said.
“It’s really my goal this year to start my fitness journey. Almost every year yan yung New Year’s resolution ko but this 2023, I’m taking it more seriously,” Ben said.
Like Ben, many Filipinos have made it their New Year’s resolution to take better care of their health and get in good shape. In fact, a Social Weather Stations survey in December 2022 revealed that among those who want to change themselves for the better in 2023, health is the top consideration as cited by two out of five Filipinos.
“By January, there's really a lot of wanting from the population to change their lifestyle, start their fitness journey. Having said that, it's a good way to ride the hype para you'll have a momentum. Kasi when you enter a new year, it's always a fresh start,” fitness coach Daniel Hilaria of DanToFitness told SPOT.ph.
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Why it’s good to start your fitness journey in the new year
The New Year brings about new beginnings and for Hilaria, it’s a good starting point for a fitness journey as it gives people plenty of time to get used to their workout routine and achieve their desired shape.
“It's really best to get into a regimen during the first three months of the year para meron kang momentum, and then you see the results, and then you get motivated by the results,” he said.
“In order for you to see results, you have to dedicate at least three to six months. If you are preparing for summer, you might want to start three months before summer,” he added.
January is also the best time to start a fitness journey as people would be coming from the Christmas festivities when they tend to eat more than the usual. But instead of feeling guilty and rushing to get rid of it, they could use the “holiday weight” as fuel for their workouts, according to Hilaria.
“Ang mindset ko diyan, lahat ng kinain ko, it's fuel for me. So I don't diet to be thin, I fuel to be strong. So it's a chance to use all of that calorie in the gym, kasi nakapondo ako,” he said.
“Akala ng mga tao it's all about super strict diet regimen or calorie deficit, pero it's not the most sustainable way. The sustainable way is increase your movement, and be mindful of your diet,” he added.
How to start your fitness journey
As in other New Year’s resolutions, it may be difficult for you to know where or how to start your fitness journey especially if you are a beginner. For those who need an extra push, here are helpful tips from Hilaria:
Put both feet in
Some people may not get motivated to do something unless they commit to it physically or financially. If you want to achieve a healthier and fitter body this year, you have to put not just one but both of your feet in and take your fitness journey seriously, Hilaria said.
“You put your money into it, you commit financially, kasama yung pag-sign up sa gym, pag-sign up sa race, pagkuha ng online coach. If wala kang pain in you, what's in it for you to do it?” he added.
Have a supportive community
Surround yourself with people who can motivate you to start a healthier lifestyle. This way, you will not feel that you are in this fitness journey alone.
“You have to involve everyone in your circle in your goal. Friends mo, family mo, girlfriend mo, boyfriend mo, kailangan kasama sila sa journey na yun kasi malakas yung influence nila that could possibly derail or help you,” Hilaria said.
Create a workout plan
Before starting your fitness journey, make sure that you have a workout plan so that you’ll be able to achieve your desired results within your timeline.
“What you want to look like in the next three to six months, and what you want to be able to do in the next three months, kailangan clear ka doon,” Hilaria said.
Start with two workouts a week
If you are a beginner, you don’t have to force yourself and work out five times a week in the gym right away. Start by doing two quality workouts a week and gradually increase it as you get more used to it, Hilaria said.
“If you get to have two quality workouts a week, it's more than enough for you. You're way better than 97% of the population who don't even work out at all. It's a good stepping stone,” he said.
“At the same time, it allows you to recover. So after yung two days na yun, pwede kang mag-recover, you can do another activity,” he added.
Be mindful of what you eat
Fitness is a combination of 60% exercise and 40% nutrition, according to Hilaria. So if you decided to get in good shape, make sure to complement your workout with the right amount of food and nutrients.
“If you're focused on getting strong, get focused on building muscle and supplement it with a high-protein diet and be mindful of what you eat at 70% before you get full. That's the recipe for a sustainable path especially in the first three months,” Hilaria added.
How to sustain your fitness journey
As you go along your fitness journey, there’s always a possibility that you will get tired of it or lose interest especially if you have equally important things to do.
For Hilaria, you can get motivated to continue your workouts by joining competitions like a marathon or a Spartan race. That way, you’ll have something to look forward to in your fitness journey.
“If you sign up for a competition, you compete with others, that in a way can be fuel for you to be sustainable in the long run. Kasi there's another one thing to go, there's always another mountain to climb,” he said.
“Dapat trip mo rin talaga. Kung ano yung ginagawa mo for January, dapat you see yourself doing it for the rest of the year,” he added.
In the end, you have to see working out and getting fit as a means to do your daily routine, not just a part of it, Hilaria said.
“Yung fitness, amplifier siya. Meaning, hindi ka nagwo-workout just to put it there as a to-do list, you work out for you to be able to do your to-do list,” he said. “More than the transformation physically, it's more of your quality of life being better."
Daniel Hilaria of DanToFitness is a certified professional trainer and online fitness coach. If you need tips or advice on your fitness journey, you may reach him through Facebook and Instagram.