Cardio + resistance, and other tips to get rid of the holiday bulge

One of the meanest things co-workers can say when we go back to the office after the holidays is “What did you do?! You look fat!” 

 

What can we do? The Christmas holidays have just passed and with so many gatherings and delectable Noche Buena fare, it’s highly likely that we will put on weight around that time.

 

While being on the heavy side is perfectly fine, it is also advisable to trim down for health reasons.

 

According to the World Health Organization (WHO) being overweight and obese puts people at greater risk for chronic diseases such as diabetes, cardiovascular diseases, and cancer. Apart from going on a diet and exercising at home, many people nowadays go to the gym to lose the extra pounds.
 

Journalist-turned-fitness trainer Ferdinand “Ferdie” Manabat told GMA News Online that “gym traffic in January is usually higher than December or November.”

 

Manabat, who coaches classes at Gold’s Gym, said after the holidays, “people usually complain of gaining weight and bulking up on the wrong places: hips, stomach, buttocks, and others.” He said that a good way to lose weight is to mix cardio and resistance training in one session. He also suggested playing around with the level of intensity for both types of training “for maximum caloric burn during and after workouts.”

 

However, he cautioned about the need to have one’s health condition assessed before undertaking any serious workout. He said the health condition and profile of the person (age, sex, and goal) “should be taken into consideration to make the program safe from injuries or health risks (heart attack, asthma, stroke, etc).”

 

Cardio and resistance training

 

On the health site WebMD, Dr. Tommy Boone, founder of the American Society of Exercise Physiologists, said cardiovascular exercises increase “the work of the heart and lungs."

 

"Walking, jogging, and running are common forms of cardiovascular, or aerobic, exercise," he added.

 

The site Askmen.com said “Slow/fast workouts (interval training), where you sprint for one minute and then walk for two are best for burning fat.”

 

Meanwhile, an article on the fitday website said “Resistance exercise, also known as strength training, is “performed to increase the strength and mass of muscles, bone strength and metabolism.”

 

“Usually, a resistance workout is made up of several different types of exercises. These are mostly performed on exercise machines that are specifically designed for building certain muscle groups,” the site said. 

 

Manabat said mixing up cardio and resistance training will help people maintain the fitness level they desire. They may, he said, “even progress without overtraining the body, or risking injuries from overexertion, proper programming should be applied for the body to have enough time to recover without sacrificing the level of fitness achieved.”

Determine your fitness goals

 

Manabat recommends keeping fitness goals specific and quantifiable. He also suggests keeping “realistic timetables to avoid disappointments and later abandonment of goals planned.”

 

For those who gained weight over the holidays, a realistic goal could be to lose five to 10 pounds in four to six weeks, depending on one’s health condition.
 

Manabat urged people trying to lose weight to “write it down and make a flow chart in such a way that your goal is to be worked on a whole year round with its minor goals connected to it.”

 

“You don’t stop once you've reached your goal. Add another goal to tackle to keep yourself on the fitness bandwagon,” he added.

 

From journalist to fitness trainer

 

Manabat, whose well-toned body is the talk of “gym rats” or avid fans of sports and working out in the gym, explained that he was once a journalist “who loved working out.” 

 

“I started in the fitness industry in 1996, continously attending workshops, conventions, and getting certified. My passion for fitness and working out progressed to a professional level. I'm currently a group exercise instructor and an AFAA (Aerobic and Fitness Association of America) certified personal trainer.”

 

Manabat is also a master coach for the Rip 60 and rapid fit program under free motions group for Gold’s gym as well as a retired coach for capoeira, a Brazilian martial art that combines elements of dance, acrobatics and music.

 

“I teach fitness yoga, circuit training, boot camp, cardio martial arts, core training, among other programs,” he said.

 

Common gym mistakes

 

WebMD said some people go to the gym but hardly lose weight because of several factors such as:

 

1) Too much socializing, not enough exercising – Focus on your workout and cut out on the juice bar chit-chat, the WebMD article suggests.

 

2) Lack of intensity – Dr. James Peterson, author of about 80 health books, recommends working out for longer periods of time as well as increasing weights and distance, cross-training, among others.

 

3) Not progressing or changing your fitness program – “When you do the same workout over and over again, the body has no reason to change,” the article said. 

 

Practical advice

 

Going to the gym takes time and effort. For a successful gym fitness program, you must set aside specific days each week when you can do your workout. If you work from Mondays to Fridays, working out on Wednesday evenings and Saturday mornings might be practical. 

 

To be sure about the number of hours you need to spend at the gym, talk with your physician or a trainer. Explain your fitness goals or health concerns to them so that they can help you draw up a fitness plan.

 

Different machines in the gym target the development of different parts of the body. Do not hesitate to ask for assistance if you are unsure about how to use certain gym equipment. This will be for your own safety.

 

Prepare your gym bag ahead of time to make sure you don’t forget anything. If possible, when you reach home after a workout, fix your gym bag already. Put in everything you’ll need: gym ID, padlock and key for your locker, towel, extra clothes, toiletries.

 

Going to the gym is a way of investing in yourself because with a fit and healthy body, you can achieve more than when your body falls ill because of a poor diet or a wrong lifestyle. — KDM, GMA News