00:00Best, how are you doing there?
00:21Best, you really don't want to?
00:26We're on a diet.
00:37Where did we go wrong?
00:41We're still too much, aren't we?
00:45Do you also have a problem because no matter how hard you try, your belly still says hello?
00:51When she was young, Beige was known for being very thin, no matter what she ate.
00:57Her growth started when she was 20 years old, when she could finally be left alone in the kitchen.
01:04I'm hungry, I'm going to eat, I'm going to eat, I'm going to cook Adobo at 3am, Lumpiang Shanghai, Dinuguan.
01:12Beige's growth became a turning point for her to change her life.
01:18She joined the beauty pageant last year, and you might think that she became a 4th runner-up.
01:26But the beauty contest is not just for gaining weight.
01:29Beige also has a fitness goal.
01:35We were given a dare by Bilbiling Mandaluyong.
01:39After a year, if you lose weight, you win.
01:44You have a prize, a cash prize.
01:48After the pageant, she has been trying to lose weight for 4 months.
01:53She tried to eat less, but her belly is still big.
01:59I eat one meal a day.
02:01I only eat lunch because I also gain weight for breakfast.
02:04Then I drink green tea three times a day.
02:07She also did a workout.
02:10In fact, she reaches six hours of exercise every day.
02:15From the first day I lost weight, I didn't leave the gym until I finished my workout.
02:22She says that she sees a change, but it's just a small one.
02:26So her question is, how can a big belly get smaller?
02:31In a person, the belly gets fat first because it has more adipose tissue, or the cells that make up the fat.
02:39The fat is also here because it's close to the belly button.
02:44If the fat is still visible, it's called subcutaneous fat.
02:48It means that it's just under the skin and it's easier to shrink.
02:53But if the fat is hard and round, it's visceral fat and it's more dangerous.
03:01Because the fat is already attached to our inner organs.
03:04The more visceral fat, the higher the chance of heart disease, diabetes, and other serious diseases.
03:12To get a small belly, we need to know the right steps.
03:16First, a small belly doesn't mean that the diet is wrong.
03:20Like the crash diet that Beige is doing.
03:23That's why Coach Jeff advised...
03:26Let's say, for example, we eat every three hours.
03:29So at least we can sustain the energy consumption of the body.
03:33Then we can help our metabolism.
03:37Second, the intensity or difficulty of your exercise may not be enough.
03:42There are people who jog, but they also rest for a while.
03:47So we can't push our oxygen consumption, especially our heart rate, to burn more fat.
03:54If our heart beats faster, the demand for oxygen in our body also increases.
04:00As the demand for oxygen increases, it also requires energy.
04:04That's why we burn more fat.
04:07Lastly, and above all, all efforts in working out and jogging are useless if there is no discipline.
04:16The results of your diet and exercise will be manifested.
04:21Jogging will be more effective if you have a meal plan to ensure that your food intake is correct and balanced.
04:28For breakfast, it's good to eat high-fiber and protein foods like oatmeal and eggs.
04:34If it's a snack, you can eat it with bread and peanut butter.
04:44But take note, low-fat peanut butter.
04:48It can also be a protein bar if you're on the go and busy with your work.
04:53For lunch, you can eat grilled chicken breast,
04:56half cup brown rice, and two slices of carrots.
04:59It's also an option to have a yogurt snack and fruit for your afternoon snack.
05:05For dinner, you can eat tuna for protein, for our muscles.
05:14For vegetables, it's fiber.
05:17For sweet potatoes, it's carbs.
05:20It can also help you lose weight faster if you do high-intensity interval training or HIIT,
05:26which May and Dej will also try.
05:28Before that, let's do basic stretching first.
05:37Our first exercise is we're going to do 10 air squats,
05:40then we'll jump to the other pole, we're going to do 8 modified push-ups,
05:45then jog back, then we'll do 10 air squats again.
05:49In HIIT, the exercises will be fast and intense,
05:53and the time to rest or recovery period is short.
06:06Hey, why did you jump first?
06:09Oh my God.
06:11I feel like I'm holding myself.
06:14Usually, a HIIT session lasts from 10 to 30 minutes,
06:19depending on how well you can do it.
06:21We suggest doing it at least 4 times a week.
06:25In that 10 minutes, you'll be able to push your oxygen consumption more,
06:29leading to more fat burning.
06:31This is May's first time doing it, so they'll try it within 4 minutes.
06:371, 2, 3, faster!
06:40It prolongs the post-metabolism effect, or afterburn, as they call it.
06:50If you have a healthy lifestyle,
06:52you'll see a real difference in the size of your belly in as early as 3 months.
06:57Remember, small size is not just the name of beauty.
07:01It's also good for our health.
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