Paano nga ba sisimulan ang weight loss journey mo ngayong taon? ‘Yan ang pag-uusapan natin kasama ang isang wellness expert. Panoorin ang video.
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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00:00Alright, this year, many of us have a goal to be fit and healthy.
00:04Right? I see you and Joyce.
00:06But it's still a bit difficult.
00:07Yes, that's true, Mars.
00:09But there are many who are successful.
00:11You just need to have a road to a fitter you.
00:17Like Donita Malazo's viral weight loss journey.
00:22Oh, okay.
00:23Donita, from 116 kilos,
00:26she's only 61 kilos now.
00:29She achieved this through healthy eating.
00:32Good for you, girl.
00:34She's half way there.
00:36Paula Jessica Ibasitas,
00:39she's doing consistent exercise and fasting
00:42to achieve her fitness goal.
00:44From 85 kilos, she's only 57 kilos now.
00:47She's so sexy!
00:49Wow!
00:50Look at that.
00:51But for those who want to start their weight loss journey,
00:54that's great.
00:54I'm so proud of you, girls.
00:55Let's find out how it is here at
00:59UH Clinic!
01:00Joining us is wellness expert,
01:03Coach Pauline Quiza.
01:04Hi, Paul!
01:05Good morning!
01:06Good morning!
01:07How are you?
01:08I'm doing great.
01:09I'm happy to be here.
01:11We really need you here.
01:12Because the start of the year
01:15and how it will continue until the end of the year
01:17are inspiring.
01:17Of course, we saw viral weight loss journey.
01:20For those who want to start their journey to weight loss,
01:23how long is the realistic time frame
01:26to achieve that goal?
01:27Actually, it's 1 to 2 pounds per week
01:30is the ideal weight loss.
01:33And then,
01:34it's really about consistency every day.
01:37So, you're motivated to be consistent every day.
01:39Okay.
01:40And of course, this morning, we have someone
01:42who wants to consult with you.
01:45The 33-year-old DJ Magdangan.
01:49Hi, that's DJ.
01:51Hi, DJ.
01:51DJ is 204 kilos in weight
01:54and his height is 5'9".
01:56DJ wants to achieve a fit and healthy body.
02:00DJ, come and join us.
02:03Hello, DJ.
02:04You're just in time.
02:05We have a coach here.
02:06Yes.
02:07Good morning, ma'am.
02:08Good morning, DJ.
02:09I'm DJ.
02:10Come, come.
02:10Tell us how and when did your weight struggle start?
02:14Actually, ma'am,
02:15even before, as far as I can remember.
02:17Even when I was young, I always exercised.
02:20Even when I was still in kindergarten,
02:22I think I was already in grade 6.
02:24Oh.
02:25Your family is like that?
02:27Yes.
02:27Your mother and father are also big?
02:29Not big.
02:30I'm the heaviest in our family.
02:32But as far as I can remember,
02:34I really exercised.
02:35You're really big.
02:36But now, your goal is to lose weight.
02:40What was the factor that made you decide to do this?
02:43Of course, health.
02:45Because there was a time when my wife was in the hospital.
02:48And I realized that we would be together for a longer time
02:51if we were to be more fit.
02:52That's true.
02:54And of course, to guide you in starting your weight loss journey,
02:57we have Coach Pao with us.
02:58What do you want to know?
03:01First of all, coach,
03:02because it's my second year going to the gym.
03:05And then, the big weight loss,
03:07I only got it for the first three months.
03:10Is there anything wrong with what I'm doing, coach?
03:12What should I improve in my workouts?
03:14I think, when we were talking earlier,
03:16you said that you work out for one to one and a half hours.
03:21So, I think you need to work out for less than an hour.
03:24Because my clients work out for 30 to 45 minutes.
03:27The shorter, the better.
03:28But normally, it's a plateau.
03:31So, I think you need to do something else.
03:34I'm here.
03:35Oh, you're here.
03:37Wait, generally, is it when you start doing plateau for three months?
03:40Yes.
03:41I know what I'm doing.
03:44I'll adjust.
03:45And then, of course, the food, right?
03:47Sometimes, because we already know that we're eating a lot,
03:50that we're already healthy.
03:52So, sometimes, we become a bit lax.
03:56Oh, okay, okay.
03:57Because you already lost some weight.
04:00Your food, during that time when you were losing weight,
04:02your food was fine, right?
04:03Yes, it was fine.
04:04It was fine, it was fine.
04:05But you really only did plateau.
04:07So, what else do you want to ask Ian?
04:09Actually, coach, my other problem is,
04:11it's hard to start working out.
04:13Especially when you're heavier, when you're obese.
04:16What's the perfect workout, coach?
04:17Especially for heavier, obese people.
04:21Okay, the most perfect is bodyweight training.
04:24We know this.
04:25So, we have a demo here.
04:27There, a demo.
04:29So, it's perfect because of this.
04:30This is our mat.
04:31So, first is the bird dog.
04:34Since, usually, you're in the gym,
04:36and you're only using machines,
04:38you're not doing bodyweight.
04:39So, bodyweight is very important.
04:41We'll use our body first
04:43because we already have our own weight.
04:45That's right.
04:46So, we're here on the mat.
04:48There.
04:49You'll be on all fours position.
04:50All fours.
04:51On your hands and on your knees.
04:53There.
04:55Okay, when it comes to all fours position,
04:57what we'll do first is,
04:59lift the left leg up.
05:00Okay.
05:01Stomach in.
05:02There, straight like that.
05:03And then, other side.
05:04Fairness to DJ, huh?
05:06Yeah.
05:06Because he's been doing this for a year.
05:07It's true, he already knows it.
05:10And then now, since you can do it,
05:12I'll challenge you.
05:13Lift your left leg up.
05:14Okay, left leg up.
05:15Then, lift your right leg up.
05:16There, see?
05:17Core workout, good job.
05:19Okay, now, we'll stand up.
05:22Balance and core.
05:23Balance, see?
05:24Since he's already working out,
05:25he already has strength.
05:26Correct.
05:27So, we'll do legs.
05:28Because legs are the biggest fat burning in your body.
05:31It's the biggest muscle in our body.
05:33Yes, I told you, Belle.
05:34She's our biggest muscle group.
05:36That's what she said earlier.
05:37So, it's very important to work on the legs.
05:38So, we'll do our squats here.
05:40So, for those who are at home
05:41and you can't go to the gym,
05:43we can do squats.
05:44You can use your chair.
05:45And just tap your butt on the chair behind you.
05:48Stomach in, always stomach in.
05:50Okay, don't forget that.
05:51Core is tight, it's engaged.
05:53Okay, ready?
05:54Go, squat.
05:56Yes, stand up.
05:57And it's good.
05:58Stomach in, shoulders away from the ears.
06:00There you go.
06:01Now, since DJ is already strong,
06:03we want a challenge.
06:04Oh.
06:06Take dumbbells.
06:08Squat.
06:09Shoulder press up.
06:10Okay, coach.
06:11Press up.
06:13There you go.
06:14Down.
06:15And press up.
06:16Even if you don't have weights,
06:17Yes, it's true.
06:18If you do the movement,
06:20then the core is engaged.
06:21Yes, it's very effective.
06:22Exercises are very effective.
06:24Just body weight.
06:25Then, level up.
06:26If you can do it.
06:27When you do heavy lifting,
06:30you get hungrier, right?
06:31What's the usual thing you can eat?
06:32You get hungrier.
06:33Yes.
06:34But,
06:35you have to eat the right food.
06:37Like, green leafy vegetables,
06:39the right protein.
06:40Yes.
06:41So, that's very important.
06:42So, you don't crave too much.
06:43What is good portable protein?
06:45Because that's where I struggle the most.
06:46Of course, you need to up the protein,
06:48especially getting older
06:49or if you're building muscle.
06:50But, sometimes it's not always accessible.
06:52What's good to eat?
06:54Protein bars?
06:55Granola bars?
06:56Are those okay?
06:57I don't seem to be a fan of granola bars
06:59because it has a lot of sugar.
07:00Ah, okay.
07:01So, more on
07:03chicken.
07:04Ah, you really eat a lot.
07:05Egg.
07:06Egg is the best.
07:07Hard-boiled egg.
07:08It's your best friend, guys.
07:09That's the best.
07:10It's your best friend.
07:11It's a superfood.
07:12If you're hungry,
07:13you just need an egg,
07:15you'll be happy.
07:16And it's long-lasting, right?
07:17Yes.
07:18Because,
07:19it doesn't have a lot of sugar.
07:20Correct.
07:21So, you don't crave throughout the day.
07:22That's true.
07:23Obviously, I'll cook an egg.
07:24No.
07:25I'll make an egg for breakfast.
07:26Two, please.
07:27Oh, DJ, thank you so much.
07:28Thank you so much for joining us today.
07:30And, Coach Pao,
07:31thank you so much for the tips
07:32you gave to DJ
07:33and to all of us.
07:34Right?
07:36And, we hope you achieve
07:37your fitness goals.
07:38We're rooting for you, okay?
07:40Come back next year.
07:41Definitely.
07:42Right?
07:43Of course.
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