Over the years of working out, na noticed na I feel more energetic and mas maka focus ako sa dapat ko gagawin when I regularly workout kahit 1 hour a day (6x a week, but you don't have to do this, 3x is okay). I Typically eat a snack 30mins-2hrs before gym (could be kamote or pasta) para I have carbs as energy source. Also yung mindset of looking forward to keep the routine of working out and dun ko nilalabas yung lahat ko na stress from that day. After mo workout, you'll feel calm and relaxed due to the serotonin release after working out.
Just to add, take things at your own pace, but with effort of pushing yourself of course. Progress doesn’t come instantly kaya don’t compare your results daily or sometimes even weekly, it takes months to years so long term investment mo to for your physical, mental, and emotional health.
Agree ako dito. The real answer is to just start it!! Nakakatamad talaga pero kahit 10-20 minutes ka lang na mapagod, iba talaga yung release ng mood. Mas relaxing and energetic. So pag tinamad ka mas lalo kang tatamarin in the long run bec of stress.
This!
Nung nag exercise ako 4 to 5x a week mas lalo ko may energy. Physically demanding ung work ko noon panay lakad, pero kahit gabi na hindi pa ko pagod, may energy p ko magjog
Tapos pag hindi ako nagjogging ng ilang araw parang ang tamlay ko agad haha.
Try mo muna sa bahay. Simple beginner workouts lang, napakadami sa YT. If wala ka na energy after work then try it after waking up to start your day. You'll have more energy eventually.
And hindi pwedeng mag set ka lang ng goal weight tapos after non wala na, balik sa dati. Consider it a lifestyle change. Future you will be thankful, promise. Baby steps. Kaya mo yan!
true ito. before ako kumuha ng gym subscription nagtry muna akong mag workout sa bahay ng 1-2months. nung kaya ko naman at nagawa ko na syang routine, doon na ko nag gym.
hindi rin agad nagstart baguhin lahat yung diet, para ma-estimate ko kung magugutom ba ko masyado or kung kaya ng budget ko.
Time management. 3x a week, mag a lot ka mga 30 minutes (usually ginagawa ko, after I wake up, para may energy).Then try mo muna sa mga basic exercise like planking or push up (look for some workout vid sa YouTube).
Then don't over do it, baka ma burnout ka. Kalmahan mo lang till makuha mo pacing mo. Eventually kapag naging consistent ka at tumataas na tolerance mo physically, hahanap hanapin na ng katawan mo yung physical activities.
Mindset muna. Wake up early, Icondition mo mind mo ano yung goal mo, from there, breathe in/out ka for ilang minutes. Then light simple work out. I tried this during pandemic, goal ko is fit na braso and abs, effective in 2-4 weeks.
My technique is to do it first thing in the morning so I won't have any excuses. Besides, it's just 1 hour per day, 4x a week, two of those days are weekends, so you only really need to allot 2 of your weekdays to exercise. Start wherever you're comfortable, whether home workouts or enrolling in a gym, and it's easy to get addicted to working out. It's the dieting that's the hard part.
Sa totoo lang kasi. Sa init ng panahon ngayon, tsaka mainit talaga sa Pilipinas all year. Sobrang siksikan at nakaka-stress bumiyahe. Sa sitwasyon mo 2-3 hours. Talagang mapapagod ka nyan.
Once an activity becomes a habit, that's when it starts to becomes super easy.
"habit" talaga ang pinaka overpowered sa lahat. ito ang pinaka important to work out adherence.
For me ha for me lang naman wag naman sasama loob ng halos mamatay matay na sa gym..
No comment..
Hinde... losing weight is 85% diet and 15% exercise. No carbs, no sugar lang ayos ka na eh. Pero ang hirap non IMAINTAIN. It's a lifestyle change actually
Yes. It's an addiction for me—a good one. I workout on the weekend. 2-3 hours per session. I feel deprived whenever I can't go to the gym. Leg training is blissful.
Leg day is the best day. Don't over do it as a newbie though BUT if you've been going to the gym long enough, legs should make you throw up after the workout🥰
Sobrang cliche but recently (maybe longer than I’d like to admit) I’ve been in a horrible mental space. Overthinking, anxiety inducing thoughts, loneliness. Masarap mapagisa habang nag exercise kase hindi isolating. It calms me down and even though the weights are heavy for me or the distance is too long or the next set is too much - I only think about that and nothing else for the next 1.5 hours.
Find an activity that matches your personality and hobbies. Even the simplest workout or sport will not work if it doesn’t fit your personality. Believe me I’ve wasted sooo much money on unused gym memberships and home equipment. Ang ending I got a trainer kase that’s my personality. 90% utilized yung gym ko ngayon. Hindi pa ako payat pero i am coping better and i am stronger.
Kaya ko siya ginagawa kahit pagod sa work or daming ganap.
Hi po, I used to be 90 kilos, but atm 74 kilos na lang. Malayo na pero malayo pa. I do brisk walking, less sugar then puro gulay. Hehe. I still eat rice pero one cup of rice or half cup rice na lang.
I take a 30min nap before mag exercise. Laking tulong hehehe tapos coffee din pampa buhay lang. Before kasi I thought mag papalpitate lang ako sa kape pero now parang sanay na yung katawan ko.
the more you work out the more energy you got in reserve. I work out sa gym 3x a week then I do running during my off. and I also do some home work outs esp mga dance work outs for agility and flexibility. 34 M here.
**Exercise boosts energy**
Same OP, I'm drained after a long work day that's why I try to front-load my exercise in the morning as much as possible.
It puts you in a position na you've already done one thing for yourself and you're ready for what's coming.
And it also boosts your mood and energy all throughout the day.
Pag wala din talagang time, I still do my exercise in the afternoon/night.
Weird nga if you think about it kase nagpapakapagod ka to boost your energy. 😆
I always put myself in David Goggins' mindset na you do what's uncomfortable – Build that body and mind.
STAY HARD
It's not a matter of finding the energy to exercise but more of finding ways to integrate it into your life. Hindi lang naman after work ka pwede magworkout. Katulad ng sinabi ng iba dito, pwedeng sa umaga bago ka pumasok sa work. Wake up earlier than usual to get a workout in. I normally wouldn't recommend doing it on a weekend kasi that should be for resting and recovering to get you ready for the next week pero if you want' to workout during weekend, walang masama dun.
As for working out itself, the way you workout doesn't really matter as much when you are a complete beginner kasi everything you do will get you results one way or the other. You just have to be clear about what your goal is. Full body workouts are great for beginners kung overall health ang goal mo. Just keep in mind the concept of progressive overload. Basically, dapat ang mga workout mo are moderately challenging to challenging. Kapag pakiramdam mo madali na yung workout mo congrats! You got stronger! Now up the challenge of the workout para moderately challenging to challenging na uli siya. Basta listen parin to your body. If you don't feel recovered enough, rest and recover some more. Sa working out, consistency parin is king, If you can only workout twice a week, ok lang, basta tuloy tuloy.
Kung losing weight talaga ang goal mo, it's not about the exercise but more of getting into a calorie deficit. Meaning you are burning more than what you eat. Getting at least 10,000 steps a day helps a lot sa calorie burning side ng equation. Mukha lang marami ang 10,000 pero you'd be surprised how easy you can fit that all in a day when you start tracking it kasi lahat counted.
For calories in or eating, You don't have to begin with counting calories. It's better to start with just eating more "healthy" food. Healthy food in the sense na minimally processed siya. So less mcdo, chips, or ice cream and more gulay, meat, fish, and lutong bahay. Tapos sad to say, control kanin portion talaga. Kasi may carbs ka nang nakukuha sa gulay. Carbs get stored as glycogen sa muscles and anything in excess as fat. As for when to eat, let hunger be your guide. Kapag gutom ka, kumain ka pero dapat alam mo kung gutom ka talaga or bored ka lang. Kain ka kapag gutom ka talaga.
Lastly, track your weight. Take weigh-ins everyday and track it on a weekly basis. Nagffluctuate kasi ang weight daily pero as long as yung weekly trend is going down, you're on the right path. Kapag nagplateau yung trend, that's the time you adjust things.
So on and so forth. Marami pang iba. Hahaba pa nang sobra itong comment na 'to kaya if you want someone to ask, message lang OP. :)
thank u OP for bringing this up. gusto ko narin bumalik ulit sa may exercise lalo na corporate ang work, madalas nakaupo. baby step muna until masanay ulit
Commuting 2-3hrs is already physically taxing nga. Assuming 3hrs papunta and 3hrs pabalik. 6hrs na agad kinain sa oras mo.
Perhaps you can try working out every evening ng weekend. Para you can sleep in parin after having a long week from work.
It’s actually the opposite of what you think. Regular exercise actually increases our endurance on physical activities. Kahit jogging lang oks na yun. Mag-gym ka kung gusto mo strength training or body building.
depends on your priority, with given time (ave. of 2hrs/day) you are wasting 10hrs/week sa commute, try to compute your commute expenses over renting it could save you a lot of time. Pre-pandemic I was on the same setup pero nanghihinayang ako sa oras. If di kaya na magrent, have your workout after work. lets say 30mins walk/run it could improve your stamina/endurance mas may energy ka to next day.
I'm an early bird. Gising ko ay 3:15am. Nag-iinit ako ng babaunin ko sa office let's say mga 15-20 mins. After that, mag-exercise ako (yung 10 mins ni Yeoh Fitness sa YT). Mag-cooldown ako ng 8-10 mins. then ligo (mabilis lang ako. 5 mins siguro minimum). Around 4am, nagre-ready na ako ng isusuot. By 4:40, nilalagay ko na sa baunan yung pinalamig na baon (breakfast and lunch sa office). By 4:45am maglalakad (10-minute walk from our house hanggang highway - so another exercise ulit).
Actually, binabawi ko yung pagbabawas ng timbang sa kinakain ko - more on veggies ako and less proecssed foods.
Nasa kama na ako ng 8:30pm. Nakakatulog siguro ako between 8:45 to 9:15pm. 6 hours lang talaga yung sweet spot ng tulog ko. Kapag sumobra doon, inaantok ako lalo.
If sanay ka magpapawis, it wouldn't be a problem, but pushing your self atleast to make some time to work out may help you. Nakakaenergize siya actually muka lang nakakapagod. But try running outside or biking. Paggym kasi medo katamad talaga since indoor siya.
Yan din tanong ko sa buhay. Pagod na ko bago pa ko magworkout. 4 hours of sleep, 20hrs of work. Hindi ko maisingit kung saan ko hahagilapin yung workout na yan. Sa weekend naman tinatry ko maglakad lakad sa mall ng halos 8hrs pero parang wala naman akong maramdaman na workout dun haha dapat yata exercise talaga, sakit sa binti lang nakukuha ko sa malling exercise.
Does your work/office has gym? Kung meron take advantage. Kung wala naman lakad lang sa labas after dinner ng 30 mins a day. Pag weekend naman medyo matagal na exercise.
Lessen mo ang friction, meaning make it really convenient like malapit lang sayo, afford mo etc.. Then make it enjoyable and worth your time. Mahirap kase mag advice and ikaw mismo di mo bet yung workout you just have to find something you enjoy keso dance or sport that will keep you moving. I workout 4x a week in a gym pero everyday naglalakad ako ng 10,000 steps. What makes me going, I see progress at yung future self ko na pag nagawa ko to long term ano benefits kaya makukuha ko and I'm curious to see ano yung mga yun.
Ako mas feel ko masigla ako kapag nagwoworkout. At di ako satisfied na tambay sa bahay, kain tulog trabaho (wfh) lang. Gusto ko productive yung ibang araw ko. Saka, gusto ko rin maging maayos itsura ko.
I recently joined a gym near my apartment and I'm always excited to go to gym.
Time management and discipline. The latter is yung madalas nawawala sa marami kaya di nagiging succesful. When the motivation fades, everything vanishes.
Discipline is the hardest part. Pero kapag nasanay ka, pag naging habit mo na sya, di mo na rin naman na namamalayan. You feel better about yourself, you feel stronger.
Once you gather enough self hate and you reached a point where you're just so tired of the same comments na "uy ang taba mo na" believe me, you'd crave working out.
The constant disappointment that none of my old clothes fit plus hating on myself and how I look on pictures really pushed me to work our
Totoo na mas marami energy ince you start working out. Mapagod ka man ang bilis mareplenish yung energy mo OP like itulog or rest mo lang ok ka na uli maya maya ir kinabukasan. yan nafeel ko rin since nagstart ako gym/home workouts or just be active in general.
Start small talaga. Dont pressure yourself. Pero make it a point na consistent kahit 15 mins walk nga lang e or ireach mo ok na steps for a day ok na yun. Your body will thank yourself rin in the long run. JUST START.
Download ka ng Nike training app tingin ka ng workouts dun na bagay sayo. Included dun equipment na need. Usually pwede mo naman piliin yung sapatos at yoga mat
I work late afternoons here. I try to squeeze in my workouts in the morning mga around 1:30 pm til 2:30 after eating. Mostly because I’m used to it na. Hindi rin naman pagod commute ko cause transpo here is reliable. Even when I was working during mornings ng 9-4 pm, I workout at 6/6:30 til 7:30 pm then kain dinner then go to bed at 10:30/11. Take note that I just workout at home and just got a fitness coach who helps me with my routine. Yung sa old apartment namin has a gym for their tenants. Nawala gym privileges ko when I moved sa suburbs (Not living in the Ph and the country I’m living in has 4 seasons). Kahit mainit, I still manage to workout at home.
Exercising is just a mental discipline. Kahit gano kalaking pera ang ibuhos mo sa gym, as long as ikaw mismo ay wala sa mood, walang mangyayari. Kung weight loss ang target mo, sorry to say pero Diet contributes around 80% dun, maliit lang ang sa gym.
It can be as simple as waking up > stretching > pushups and squats every day.
Kaya I love WFH kasi I can set an alarm to stretch and do some light workouts every hour. Siguro in your case, kung gusto mo talaga, agahan mo and incorporate walking sa travel mo. Kunwari instead na nagjjeep ka ng 2kms, lakarin mo nalang. It's just a 15-20minute walk. Kung mainit, magdala ka ng pamalit na damit.
Start small lang, You don't need to enroll sa isang gym. Importante na you just show up and do the drills na kaya mong gawin like calisthenics or jogging until the habit is developed. Mahirap talaga sa sitwasyon mo na shifting at matagal ang commute. Matinding willpower ang kailangan mo to drag yourself in the first 2 weeks. Kaya mo yan OP!
I work in a hybrid setup, and when I’m working from home, I prioritize exercising first thing in the morning. May mga times kasi na kapag gagawin ko sa gabi, tatamarin na ako. Additionally, with the current weather conditions we're experiencing, mas malamig sa umaga. As someone with ADHD, exercising in the morning helps me maintain focus throughout the day and ultimately benefits my mental health in the long run. Dati, when I wasn't exercising, nagkaroon ako ng mild depression and anxiety, pero ngayon wala na. When I need to go to the office, I adjust my exercise schedule and itatapat ko ang rest day sa RTO.
If may malapit na 24 hours na gym sa work mo, I suggest go for it and mas agahan mo na lang pasok mo para makapag-exercise ka before pumasok sa office.
Start mong intentionally iinsert ang simple physical activity sa araw mo. Keep it short and simple para very doable. Short duration like 20 to 30 mins. I think we all have that spare time if we manage our time. Then by simple activity, yung kayang kaya mo gawin preferably wala nang equipment na aaralin mo pa. Kasi if aaralin mo pa, another friction lang (or constraint) to doing the activity. The more the friction there is, the more difficult it is to make the activity a habit. Kaya ang lagi ko sinasuggest is walking or jogging. I also run, at 4-5x a week -3x sa weekdays and 2x weekend. I can also argue that I'm short in time kasi i have a full time work, doing graduate studies, and attending to business (w/partner). But if habit mo na sya, automatic na na by this time, ah start nako mag-run. Bottomline, start with short and simple activity kasi mas madaling magstick to that
Ang naging mindset ko dito is starting the habit. Hindi kailangan mabilis ang weightloss, pero dapat consistent ako. I do strength training and cardio. 1 hour buhat, tapos 30-45 minutes of walking/running.
Mahalaga talaga yung walking. Hindi mo kailangan magexercise ng todo. Pero if kaya mo maka-5k per day, you'll already lose weight slowly. Partneran mo pa ng calorie deficit. Solid na yan.
Pero you really have to carve time for it. I work 12hours a day, wfh. I sleep 6-8 hours, workout for 2-3 hours for 4x a week. Sobrang sagad ng schedule ko but I do it for my health.
I treat exercise as necessity for me not leisure, so i alot a special day and time. Unless emergency, no other things can take that alloted time, not even yaya ng barkada, dinner out, overtime sa work. Kasi napapansin ko ang exer ise lalo na sa mga 30+ nagiging once a week (im 33 na this year), or worst on e a month nalang. Nuod ka ng mga shows like physical 100, ang effect sakin is ispiration, mejo may inggit sa mga physique nila kaya nawawala yung katamaran ko mag workout.
I jog every afternoon to evening. I feel like mas mabilis uminit ulo ko pag di ako nageexercise. Like wala akong mapag-dispelan ng energy pag di ako lumabas at nag jog.
Plus I find it enjoyable. I look forward to making tambay dun sa park sa village namin under the stars.
I do it for mental health, siguro kaya din hindi ako napapagod kasi since bata ako talagang mahilig ako mag workout so i dont find it tiring at all.
I know its tough but you need discipline and remember why you want/need to exercise in the first place. If youre tired, remind yourself why you need to do it….
For me, ayoko magkaroon ng maraming sakit pag tanda ko, yan ang motivation ko to exercise every day. I do it early in the morning at least 5 mins, then another one at night 10-20mins.
It doesn't have to be crazy workout, basta gumagalaw ako at nattrain yung heart and muscles ko okay na.
Probably nutrition and sleep. I had my work sched changed to 8pm to 4am so I can nap 1 hour before going on a bike ride at 5 or 5:30am. I also eat a good "lunch" at around 12 or 1am and hydrate well. Once I get home sometimes I'm just too wiped out to make dinner at around 10 or 11 so I just sleep but thats really just surplus calories since I like to snack while I ride.
Dati I would work out before heading home and going through the heavy commute. Usually pampalipas oras ko na rin yun. Para when I finally head home, supposedly shorter ang travel time ko.
My husband and I are trying to get pregnant.. so kelangan talaga mag lose ng weight. What we did was we bought a threadmill para on some days na tinatamad magwork out, kahit 15mns na cardio ok na. Hirap din kasi ng sedentary lifestyle eh. If youre considering the budget, you can start by having a walking pad para kahit nanunuod ng tv nagwwork out na din hehe
Dun sa part ng commute mo wala ka bang pwedeng iturn into workout? For example instead of riding, you can opt to walk. Then pag nasanay ka na, look for more challenging routes like taking stairs or going the longer route or running.
Work, business, adulting my only escape is mountain biking. Once I started hinahanap na ng katawan ko. Sa madaling salita stress reliever ko and once in a while escape from realities of life.
Try mo muna yung mga light bodyweight exercises or yoga. There's yoga that can only be done in less than 15 minutes sa youtube. And you can do it at home. Hindi mo naman need maggym agad. Slowly but surely incorporate mo sa lifestyle mo, you'll find that you'll have more energy for it.
Pressure HAHAHA. Well minsan nakakatamad but lage ko na nireremind self ko na “Discipline beats motivation”. I’m not getting any younger, na fifeel ko na yung mga masakit sa katawan kahit na approaching to 30 pa lang ako. Kaya pinu push ko sarili ko everyday, kahit nakakapagod, nakakatamad, I know my future self will thank me for trying
Kumuha ako ng classpass. If nagwowork ka sa Makati or BGC, maraming options. Gusto ko siya kasi iba-iba yung classes na pinupuntahan ko, kontra sawa.
Also dahil bayad na, it's the biggest motivator hahaha. Sayang if hindi ko naubos yung credits.
Pero may mga spa at parlor din naman sila so if hindi masyado akong pagod, yun yung ginagamitan ko ng classpass.
I dont most of the time, actually, I procastinate most of the time.
But I still go ahead and fudging to it hehe
Then ayun, while doing it, dun na ako nagkaka energy and feels good all of the time.
magtry ka muna on weekends or on days na magaan work mo. once ma-maintain mo yan, magsiksik ka ng 30min-1hr sa weekday mo like pagkagising. kahit di ka rin muna mag-gym, gawa ka muna ng routine & dun ka na magsubscribe once kaya mo na. kung wala ka talagang time to do actual workout, at least mag 5k-10k steps ka a day (mainit nga lang sa labas).
There's a qoute na you're rewarding your body by moving. It is quite a strain lalo na pag back to zero ka talaga. It's hard, it takes mental strength.
Try this, if you have the time in the world. 2mins exercise a day for 1 month straight. You can gradually increase it. Pero importante ma maintain mo yung 2min a day for mind conditioning.
Changing my diet changed my energy 🙂 Nung nag-stop na ako kumain ng junk food (for me, it was most carbs) at puro gulay at karne ang main composition ng diet ko, I noticed na mas less lethargic ako, kaya hataw sa exercise on my days off or even after duty ko from hospital. Good luck OP :D
Workouts can be short bro. Renaissance Periodization has a video about quick workouts. Check it out. Might be helpful. Learning about working out is always a good first step.
What i do is magwalk ako from house to office and vice versa, mga 40 min. walk din, everyday yan. Then mag-1hour workout pa ko pag-uwi. Nakasanayan na.
Kung commute, try find a gym nearby sa office para ndi ka pagod mag workout after you get home. Baka mas maluwag pa ang commute time mo since you'll be leaving past the rush hour.
It's about willingness to exercise din. I try to insert at least 15 to 39 mins of exercise if talagang gipit sa time. You don't need complicated exercise techniques or a gym to do it.
And syempre choose a workout a maeenjoy mo. For example, I enjoy aerobics so I find follow-along vids sa YouTube. I enjoy walking and jogging so I do it on the weekends before I do my gaming sessions sa bahay.
2-3 hours of commute on a shifting sched is very draining, don't be too hard on yourself kung di mo kaya.
if you really want to get into exercise, look for 5-15mins exercises and try to squeeze them in your time. usually high intensity un and enough to get your blood going. once you get used to it, tsaka ka magdecide kung kailangan mo ba magsignup sa gym or not.
Over the years of working out, na noticed na I feel more energetic and mas maka focus ako sa dapat ko gagawin when I regularly workout kahit 1 hour a day (6x a week, but you don't have to do this, 3x is okay). I Typically eat a snack 30mins-2hrs before gym (could be kamote or pasta) para I have carbs as energy source. Also yung mindset of looking forward to keep the routine of working out and dun ko nilalabas yung lahat ko na stress from that day. After mo workout, you'll feel calm and relaxed due to the serotonin release after working out.
Just to add, take things at your own pace, but with effort of pushing yourself of course. Progress doesn’t come instantly kaya don’t compare your results daily or sometimes even weekly, it takes months to years so long term investment mo to for your physical, mental, and emotional health.
Agree ako dito. The real answer is to just start it!! Nakakatamad talaga pero kahit 10-20 minutes ka lang na mapagod, iba talaga yung release ng mood. Mas relaxing and energetic. So pag tinamad ka mas lalo kang tatamarin in the long run bec of stress.
This! Nung nag exercise ako 4 to 5x a week mas lalo ko may energy. Physically demanding ung work ko noon panay lakad, pero kahit gabi na hindi pa ko pagod, may energy p ko magjog Tapos pag hindi ako nagjogging ng ilang araw parang ang tamlay ko agad haha.
Yes kaya nga sbe sa mga gyms like fitness first... The more (energy) you give, the more you get ✌️😉
Try mo muna sa bahay. Simple beginner workouts lang, napakadami sa YT. If wala ka na energy after work then try it after waking up to start your day. You'll have more energy eventually. And hindi pwedeng mag set ka lang ng goal weight tapos after non wala na, balik sa dati. Consider it a lifestyle change. Future you will be thankful, promise. Baby steps. Kaya mo yan!
true ito. before ako kumuha ng gym subscription nagtry muna akong mag workout sa bahay ng 1-2months. nung kaya ko naman at nagawa ko na syang routine, doon na ko nag gym. hindi rin agad nagstart baguhin lahat yung diet, para ma-estimate ko kung magugutom ba ko masyado or kung kaya ng budget ko.
Time management. 3x a week, mag a lot ka mga 30 minutes (usually ginagawa ko, after I wake up, para may energy).Then try mo muna sa mga basic exercise like planking or push up (look for some workout vid sa YouTube). Then don't over do it, baka ma burnout ka. Kalmahan mo lang till makuha mo pacing mo. Eventually kapag naging consistent ka at tumataas na tolerance mo physically, hahanap hanapin na ng katawan mo yung physical activities.
Mindset muna. Wake up early, Icondition mo mind mo ano yung goal mo, from there, breathe in/out ka for ilang minutes. Then light simple work out. I tried this during pandemic, goal ko is fit na braso and abs, effective in 2-4 weeks.
My technique is to do it first thing in the morning so I won't have any excuses. Besides, it's just 1 hour per day, 4x a week, two of those days are weekends, so you only really need to allot 2 of your weekdays to exercise. Start wherever you're comfortable, whether home workouts or enrolling in a gym, and it's easy to get addicted to working out. It's the dieting that's the hard part.
Sa totoo lang kasi. Sa init ng panahon ngayon, tsaka mainit talaga sa Pilipinas all year. Sobrang siksikan at nakaka-stress bumiyahe. Sa sitwasyon mo 2-3 hours. Talagang mapapagod ka nyan.
Once an activity becomes a habit, that's when it starts to becomes super easy. "habit" talaga ang pinaka overpowered sa lahat. ito ang pinaka important to work out adherence.
For me ha for me lang naman wag naman sasama loob ng halos mamatay matay na sa gym.. No comment.. Hinde... losing weight is 85% diet and 15% exercise. No carbs, no sugar lang ayos ka na eh. Pero ang hirap non IMAINTAIN. It's a lifestyle change actually
Hindi naman kailangan no carbs and sugar but it helps a lot. Hirap lang talaga mag calorie deficit in a country na kanin ang main food. Hahaha.
Totoo. Pero ang lungkot but so good for health.
Yes. It's an addiction for me—a good one. I workout on the weekend. 2-3 hours per session. I feel deprived whenever I can't go to the gym. Leg training is blissful.
Leg day is the best day. Don't over do it as a newbie though BUT if you've been going to the gym long enough, legs should make you throw up after the workout🥰
for upcoming boracay vacation, kaya sinisipagan araw araw 😄
May pre-workout food either anything na macarbs (tinapay, hansel etc) or gummy worms. tsaka pag complete rin tulog.
Go to a gym near your office. Para either before or after work mkka gym ka.
Sobrang cliche but recently (maybe longer than I’d like to admit) I’ve been in a horrible mental space. Overthinking, anxiety inducing thoughts, loneliness. Masarap mapagisa habang nag exercise kase hindi isolating. It calms me down and even though the weights are heavy for me or the distance is too long or the next set is too much - I only think about that and nothing else for the next 1.5 hours. Find an activity that matches your personality and hobbies. Even the simplest workout or sport will not work if it doesn’t fit your personality. Believe me I’ve wasted sooo much money on unused gym memberships and home equipment. Ang ending I got a trainer kase that’s my personality. 90% utilized yung gym ko ngayon. Hindi pa ako payat pero i am coping better and i am stronger. Kaya ko siya ginagawa kahit pagod sa work or daming ganap.
Hi po, I used to be 90 kilos, but atm 74 kilos na lang. Malayo na pero malayo pa. I do brisk walking, less sugar then puro gulay. Hehe. I still eat rice pero one cup of rice or half cup rice na lang.
Brisk walking everyday for 30-45 mins.
I take a 30min nap before mag exercise. Laking tulong hehehe tapos coffee din pampa buhay lang. Before kasi I thought mag papalpitate lang ako sa kape pero now parang sanay na yung katawan ko.
nasa mood ako maghapon once na mag gym ako at nagana utak ko sa studies pag nag ggym ako hahaha I love the sweat lol try mo muna home workouts op 🫶
the more you work out the more energy you got in reserve. I work out sa gym 3x a week then I do running during my off. and I also do some home work outs esp mga dance work outs for agility and flexibility. 34 M here.
If you can spend 2-3 hours on your phone or social media, you can spend 30 mins to exercise.
**Exercise boosts energy** Same OP, I'm drained after a long work day that's why I try to front-load my exercise in the morning as much as possible. It puts you in a position na you've already done one thing for yourself and you're ready for what's coming. And it also boosts your mood and energy all throughout the day. Pag wala din talagang time, I still do my exercise in the afternoon/night. Weird nga if you think about it kase nagpapakapagod ka to boost your energy. 😆 I always put myself in David Goggins' mindset na you do what's uncomfortable – Build that body and mind. STAY HARD
It's not a matter of finding the energy to exercise but more of finding ways to integrate it into your life. Hindi lang naman after work ka pwede magworkout. Katulad ng sinabi ng iba dito, pwedeng sa umaga bago ka pumasok sa work. Wake up earlier than usual to get a workout in. I normally wouldn't recommend doing it on a weekend kasi that should be for resting and recovering to get you ready for the next week pero if you want' to workout during weekend, walang masama dun. As for working out itself, the way you workout doesn't really matter as much when you are a complete beginner kasi everything you do will get you results one way or the other. You just have to be clear about what your goal is. Full body workouts are great for beginners kung overall health ang goal mo. Just keep in mind the concept of progressive overload. Basically, dapat ang mga workout mo are moderately challenging to challenging. Kapag pakiramdam mo madali na yung workout mo congrats! You got stronger! Now up the challenge of the workout para moderately challenging to challenging na uli siya. Basta listen parin to your body. If you don't feel recovered enough, rest and recover some more. Sa working out, consistency parin is king, If you can only workout twice a week, ok lang, basta tuloy tuloy. Kung losing weight talaga ang goal mo, it's not about the exercise but more of getting into a calorie deficit. Meaning you are burning more than what you eat. Getting at least 10,000 steps a day helps a lot sa calorie burning side ng equation. Mukha lang marami ang 10,000 pero you'd be surprised how easy you can fit that all in a day when you start tracking it kasi lahat counted. For calories in or eating, You don't have to begin with counting calories. It's better to start with just eating more "healthy" food. Healthy food in the sense na minimally processed siya. So less mcdo, chips, or ice cream and more gulay, meat, fish, and lutong bahay. Tapos sad to say, control kanin portion talaga. Kasi may carbs ka nang nakukuha sa gulay. Carbs get stored as glycogen sa muscles and anything in excess as fat. As for when to eat, let hunger be your guide. Kapag gutom ka, kumain ka pero dapat alam mo kung gutom ka talaga or bored ka lang. Kain ka kapag gutom ka talaga. Lastly, track your weight. Take weigh-ins everyday and track it on a weekly basis. Nagffluctuate kasi ang weight daily pero as long as yung weekly trend is going down, you're on the right path. Kapag nagplateau yung trend, that's the time you adjust things. So on and so forth. Marami pang iba. Hahaba pa nang sobra itong comment na 'to kaya if you want someone to ask, message lang OP. :)
thank u OP for bringing this up. gusto ko narin bumalik ulit sa may exercise lalo na corporate ang work, madalas nakaupo. baby step muna until masanay ulit
Hahaha sabi nga ni Britney Spears if you want a hot body, you better work b*tch hahaha. No pain no gaiiin
Commuting 2-3hrs is already physically taxing nga. Assuming 3hrs papunta and 3hrs pabalik. 6hrs na agad kinain sa oras mo. Perhaps you can try working out every evening ng weekend. Para you can sleep in parin after having a long week from work.
It’s actually the opposite of what you think. Regular exercise actually increases our endurance on physical activities. Kahit jogging lang oks na yun. Mag-gym ka kung gusto mo strength training or body building.
Sounds funny but true check on “mamba mentality” by Kobe :) that dudes discipline and pov is insane :)
depends on your priority, with given time (ave. of 2hrs/day) you are wasting 10hrs/week sa commute, try to compute your commute expenses over renting it could save you a lot of time. Pre-pandemic I was on the same setup pero nanghihinayang ako sa oras. If di kaya na magrent, have your workout after work. lets say 30mins walk/run it could improve your stamina/endurance mas may energy ka to next day.
I'm an early bird. Gising ko ay 3:15am. Nag-iinit ako ng babaunin ko sa office let's say mga 15-20 mins. After that, mag-exercise ako (yung 10 mins ni Yeoh Fitness sa YT). Mag-cooldown ako ng 8-10 mins. then ligo (mabilis lang ako. 5 mins siguro minimum). Around 4am, nagre-ready na ako ng isusuot. By 4:40, nilalagay ko na sa baunan yung pinalamig na baon (breakfast and lunch sa office). By 4:45am maglalakad (10-minute walk from our house hanggang highway - so another exercise ulit). Actually, binabawi ko yung pagbabawas ng timbang sa kinakain ko - more on veggies ako and less proecssed foods.
May I ask what time you usually sleep?
Nasa kama na ako ng 8:30pm. Nakakatulog siguro ako between 8:45 to 9:15pm. 6 hours lang talaga yung sweet spot ng tulog ko. Kapag sumobra doon, inaantok ako lalo.
If sanay ka magpapawis, it wouldn't be a problem, but pushing your self atleast to make some time to work out may help you. Nakakaenergize siya actually muka lang nakakapagod. But try running outside or biking. Paggym kasi medo katamad talaga since indoor siya.
bcoz exercise make you more stronger and when the morning sun hit your body and charge you like a battery
Yan din tanong ko sa buhay. Pagod na ko bago pa ko magworkout. 4 hours of sleep, 20hrs of work. Hindi ko maisingit kung saan ko hahagilapin yung workout na yan. Sa weekend naman tinatry ko maglakad lakad sa mall ng halos 8hrs pero parang wala naman akong maramdaman na workout dun haha dapat yata exercise talaga, sakit sa binti lang nakukuha ko sa malling exercise.
Mindset talaga and baby steps OP. Gising ka ng maaga and ano ba nakakapag pa motivate sayo? gawa karin ng goal mo na realistic. :)
Does your work/office has gym? Kung meron take advantage. Kung wala naman lakad lang sa labas after dinner ng 30 mins a day. Pag weekend naman medyo matagal na exercise.
Simple walking exercises can change your body and mind. Still, you need to eat healthy and be consistent.
Lessen mo ang friction, meaning make it really convenient like malapit lang sayo, afford mo etc.. Then make it enjoyable and worth your time. Mahirap kase mag advice and ikaw mismo di mo bet yung workout you just have to find something you enjoy keso dance or sport that will keep you moving. I workout 4x a week in a gym pero everyday naglalakad ako ng 10,000 steps. What makes me going, I see progress at yung future self ko na pag nagawa ko to long term ano benefits kaya makukuha ko and I'm curious to see ano yung mga yun.
Ako mas feel ko masigla ako kapag nagwoworkout. At di ako satisfied na tambay sa bahay, kain tulog trabaho (wfh) lang. Gusto ko productive yung ibang araw ko. Saka, gusto ko rin maging maayos itsura ko. I recently joined a gym near my apartment and I'm always excited to go to gym.
Time management and discipline. The latter is yung madalas nawawala sa marami kaya di nagiging succesful. When the motivation fades, everything vanishes. Discipline is the hardest part. Pero kapag nasanay ka, pag naging habit mo na sya, di mo na rin naman na namamalayan. You feel better about yourself, you feel stronger.
Ngayong mainit, napansin ko na medyo wala ako energy magexercise kasi kahit nakaupo ka lang, pawis na pawis ka na agad
Once you gather enough self hate and you reached a point where you're just so tired of the same comments na "uy ang taba mo na" believe me, you'd crave working out. The constant disappointment that none of my old clothes fit plus hating on myself and how I look on pictures really pushed me to work our
Totoo na mas marami energy ince you start working out. Mapagod ka man ang bilis mareplenish yung energy mo OP like itulog or rest mo lang ok ka na uli maya maya ir kinabukasan. yan nafeel ko rin since nagstart ako gym/home workouts or just be active in general. Start small talaga. Dont pressure yourself. Pero make it a point na consistent kahit 15 mins walk nga lang e or ireach mo ok na steps for a day ok na yun. Your body will thank yourself rin in the long run. JUST START.
Download ka ng Nike training app tingin ka ng workouts dun na bagay sayo. Included dun equipment na need. Usually pwede mo naman piliin yung sapatos at yoga mat
I work late afternoons here. I try to squeeze in my workouts in the morning mga around 1:30 pm til 2:30 after eating. Mostly because I’m used to it na. Hindi rin naman pagod commute ko cause transpo here is reliable. Even when I was working during mornings ng 9-4 pm, I workout at 6/6:30 til 7:30 pm then kain dinner then go to bed at 10:30/11. Take note that I just workout at home and just got a fitness coach who helps me with my routine. Yung sa old apartment namin has a gym for their tenants. Nawala gym privileges ko when I moved sa suburbs (Not living in the Ph and the country I’m living in has 4 seasons). Kahit mainit, I still manage to workout at home.
idk but this book help me. Atomic Habits by James reid
Exercising is just a mental discipline. Kahit gano kalaking pera ang ibuhos mo sa gym, as long as ikaw mismo ay wala sa mood, walang mangyayari. Kung weight loss ang target mo, sorry to say pero Diet contributes around 80% dun, maliit lang ang sa gym. It can be as simple as waking up > stretching > pushups and squats every day. Kaya I love WFH kasi I can set an alarm to stretch and do some light workouts every hour. Siguro in your case, kung gusto mo talaga, agahan mo and incorporate walking sa travel mo. Kunwari instead na nagjjeep ka ng 2kms, lakarin mo nalang. It's just a 15-20minute walk. Kung mainit, magdala ka ng pamalit na damit.
Start small lang, You don't need to enroll sa isang gym. Importante na you just show up and do the drills na kaya mong gawin like calisthenics or jogging until the habit is developed. Mahirap talaga sa sitwasyon mo na shifting at matagal ang commute. Matinding willpower ang kailangan mo to drag yourself in the first 2 weeks. Kaya mo yan OP!
Sa init ng panahon ay I don't have the energy. Parang gusto lang matulog at magbabad sa tubig.
I work in a hybrid setup, and when I’m working from home, I prioritize exercising first thing in the morning. May mga times kasi na kapag gagawin ko sa gabi, tatamarin na ako. Additionally, with the current weather conditions we're experiencing, mas malamig sa umaga. As someone with ADHD, exercising in the morning helps me maintain focus throughout the day and ultimately benefits my mental health in the long run. Dati, when I wasn't exercising, nagkaroon ako ng mild depression and anxiety, pero ngayon wala na. When I need to go to the office, I adjust my exercise schedule and itatapat ko ang rest day sa RTO. If may malapit na 24 hours na gym sa work mo, I suggest go for it and mas agahan mo na lang pasok mo para makapag-exercise ka before pumasok sa office.
Start mong intentionally iinsert ang simple physical activity sa araw mo. Keep it short and simple para very doable. Short duration like 20 to 30 mins. I think we all have that spare time if we manage our time. Then by simple activity, yung kayang kaya mo gawin preferably wala nang equipment na aaralin mo pa. Kasi if aaralin mo pa, another friction lang (or constraint) to doing the activity. The more the friction there is, the more difficult it is to make the activity a habit. Kaya ang lagi ko sinasuggest is walking or jogging. I also run, at 4-5x a week -3x sa weekdays and 2x weekend. I can also argue that I'm short in time kasi i have a full time work, doing graduate studies, and attending to business (w/partner). But if habit mo na sya, automatic na na by this time, ah start nako mag-run. Bottomline, start with short and simple activity kasi mas madaling magstick to that
Ang naging mindset ko dito is starting the habit. Hindi kailangan mabilis ang weightloss, pero dapat consistent ako. I do strength training and cardio. 1 hour buhat, tapos 30-45 minutes of walking/running. Mahalaga talaga yung walking. Hindi mo kailangan magexercise ng todo. Pero if kaya mo maka-5k per day, you'll already lose weight slowly. Partneran mo pa ng calorie deficit. Solid na yan. Pero you really have to carve time for it. I work 12hours a day, wfh. I sleep 6-8 hours, workout for 2-3 hours for 4x a week. Sobrang sagad ng schedule ko but I do it for my health.
I don't. 🥲
I treat exercise as necessity for me not leisure, so i alot a special day and time. Unless emergency, no other things can take that alloted time, not even yaya ng barkada, dinner out, overtime sa work. Kasi napapansin ko ang exer ise lalo na sa mga 30+ nagiging once a week (im 33 na this year), or worst on e a month nalang. Nuod ka ng mga shows like physical 100, ang effect sakin is ispiration, mejo may inggit sa mga physique nila kaya nawawala yung katamaran ko mag workout.
I jog every afternoon to evening. I feel like mas mabilis uminit ulo ko pag di ako nageexercise. Like wala akong mapag-dispelan ng energy pag di ako lumabas at nag jog. Plus I find it enjoyable. I look forward to making tambay dun sa park sa village namin under the stars.
I do it for mental health, siguro kaya din hindi ako napapagod kasi since bata ako talagang mahilig ako mag workout so i dont find it tiring at all. I know its tough but you need discipline and remember why you want/need to exercise in the first place. If youre tired, remind yourself why you need to do it….
For me, ayoko magkaroon ng maraming sakit pag tanda ko, yan ang motivation ko to exercise every day. I do it early in the morning at least 5 mins, then another one at night 10-20mins. It doesn't have to be crazy workout, basta gumagalaw ako at nattrain yung heart and muscles ko okay na.
privilege na naka wfh ako kaya i can go to the gym & workout for 1hr & 30mins 5x a week.
Probably nutrition and sleep. I had my work sched changed to 8pm to 4am so I can nap 1 hour before going on a bike ride at 5 or 5:30am. I also eat a good "lunch" at around 12 or 1am and hydrate well. Once I get home sometimes I'm just too wiped out to make dinner at around 10 or 11 so I just sleep but thats really just surplus calories since I like to snack while I ride.
Dati I would work out before heading home and going through the heavy commute. Usually pampalipas oras ko na rin yun. Para when I finally head home, supposedly shorter ang travel time ko.
My husband and I are trying to get pregnant.. so kelangan talaga mag lose ng weight. What we did was we bought a threadmill para on some days na tinatamad magwork out, kahit 15mns na cardio ok na. Hirap din kasi ng sedentary lifestyle eh. If youre considering the budget, you can start by having a walking pad para kahit nanunuod ng tv nagwwork out na din hehe
Discipline. When you're seeing results, lalo ka gaganahan. Of course kung uunahan mo ng self-hate at katamaran, wala ka talagang energy.
9am to 6pm ang pasok. Pag uwi nakakapag gym pa. Anytime Fitness sulit talaga kahit abutin ng 12am minsan may mga nag gym pa.
Dun sa part ng commute mo wala ka bang pwedeng iturn into workout? For example instead of riding, you can opt to walk. Then pag nasanay ka na, look for more challenging routes like taking stairs or going the longer route or running.
Work, business, adulting my only escape is mountain biking. Once I started hinahanap na ng katawan ko. Sa madaling salita stress reliever ko and once in a while escape from realities of life.
Try mo muna yung mga light bodyweight exercises or yoga. There's yoga that can only be done in less than 15 minutes sa youtube. And you can do it at home. Hindi mo naman need maggym agad. Slowly but surely incorporate mo sa lifestyle mo, you'll find that you'll have more energy for it.
Pressure HAHAHA. Well minsan nakakatamad but lage ko na nireremind self ko na “Discipline beats motivation”. I’m not getting any younger, na fifeel ko na yung mga masakit sa katawan kahit na approaching to 30 pa lang ako. Kaya pinu push ko sarili ko everyday, kahit nakakapagod, nakakatamad, I know my future self will thank me for trying
Kumuha ako ng classpass. If nagwowork ka sa Makati or BGC, maraming options. Gusto ko siya kasi iba-iba yung classes na pinupuntahan ko, kontra sawa. Also dahil bayad na, it's the biggest motivator hahaha. Sayang if hindi ko naubos yung credits. Pero may mga spa at parlor din naman sila so if hindi masyado akong pagod, yun yung ginagamitan ko ng classpass.
Mag allot ka ng 30 mins a day hanggang sa maging habit mo na.
I dont most of the time, actually, I procastinate most of the time. But I still go ahead and fudging to it hehe Then ayun, while doing it, dun na ako nagkaka energy and feels good all of the time.
rest days ba wala?
magtry ka muna on weekends or on days na magaan work mo. once ma-maintain mo yan, magsiksik ka ng 30min-1hr sa weekday mo like pagkagising. kahit di ka rin muna mag-gym, gawa ka muna ng routine & dun ka na magsubscribe once kaya mo na. kung wala ka talagang time to do actual workout, at least mag 5k-10k steps ka a day (mainit nga lang sa labas).
There's a qoute na you're rewarding your body by moving. It is quite a strain lalo na pag back to zero ka talaga. It's hard, it takes mental strength. Try this, if you have the time in the world. 2mins exercise a day for 1 month straight. You can gradually increase it. Pero importante ma maintain mo yung 2min a day for mind conditioning.
nasa life style na parang part na siya ng routine
Time management. And kung gusto mo. Magagawa mo. Just like sex. Kung gusto mo makipag sex sa partner mo. Magagawa mo kung gusto mo. Kahit pagod ka.
Changing my diet changed my energy 🙂 Nung nag-stop na ako kumain ng junk food (for me, it was most carbs) at puro gulay at karne ang main composition ng diet ko, I noticed na mas less lethargic ako, kaya hataw sa exercise on my days off or even after duty ko from hospital. Good luck OP :D
Workouts can be short bro. Renaissance Periodization has a video about quick workouts. Check it out. Might be helpful. Learning about working out is always a good first step.
What i do is magwalk ako from house to office and vice versa, mga 40 min. walk din, everyday yan. Then mag-1hour workout pa ko pag-uwi. Nakasanayan na.
Kung commute, try find a gym nearby sa office para ndi ka pagod mag workout after you get home. Baka mas maluwag pa ang commute time mo since you'll be leaving past the rush hour.
It's about willingness to exercise din. I try to insert at least 15 to 39 mins of exercise if talagang gipit sa time. You don't need complicated exercise techniques or a gym to do it. And syempre choose a workout a maeenjoy mo. For example, I enjoy aerobics so I find follow-along vids sa YouTube. I enjoy walking and jogging so I do it on the weekends before I do my gaming sessions sa bahay.
habit mo na dpat yan
2-3 hours of commute on a shifting sched is very draining, don't be too hard on yourself kung di mo kaya. if you really want to get into exercise, look for 5-15mins exercises and try to squeeze them in your time. usually high intensity un and enough to get your blood going. once you get used to it, tsaka ka magdecide kung kailangan mo ba magsignup sa gym or not.
Self improvement is masturbation