00:00After the preparations for this holiday, some Filipinos went straight to the gym to lose weight and extra calories.
00:06But according to a fitness coach, you should not surprise yourself in your fitness journey.
00:11The first things to do should be to prepare for the return of the 2025 Olympic Games in Bonaquino.
00:21After getting full from the preparations for Christmas and New Year, some went straight to the gym.
00:28So that I can burn the extra calories that I ate during the holiday season.
00:32I think it's very, very important to be healthy.
00:36What about those who are having a hard time getting back to exercising?
00:39Those who want to start their fitness journey this 2025,
00:43according to fitness coaches, they should start slowly.
00:4710 minutes of movement in the morning, then gradually build up until it becomes consistent.
00:53By March, the consistency will be 1 hour.
00:56The gradual exercise and movement should be done routinely and be consistent here.
01:01Have the right nutrition, manage stress, give priority to sleep and recovery.
01:08Rest, that's where the muscles build up.
01:12For example, on Monday you exercise, the next day you're sore.
01:16There's a science called micro-tear.
01:19So there are tears in the muscles.
01:21So to recover, you don't need to pound it.
01:23You just need to rest it.
01:26Be realistic in setting your fitness goals.
01:29Don't pressure yourself to have a beach body in 3 months.
01:32Take your time. Just enjoy the process.
01:35We need to have motivation.
01:38That's our long-term goal.
01:41It's a lifestyle.
01:43According to the Department of Health, avoid foods that are
01:46salty, fatty, oily and sweet.
01:52We need to control hypertension, possible cause of stroke and heart attack.
01:57Number 2 is diabetes.
02:00It's one of the top causes of kidney dialysis.
02:04Follow the Filipino saying that there are more vegetables and fruits.
02:08Drink enough water and less rice and noodles.
02:12The last is discipline in the body.
02:15Hydration, smoking, vaping, alcohol and drugs are prohibited.
02:23For GMA Integrated News, Bonaquino Nakatutok, 24 hours.
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