07/04/2026
Good morning!
I started really getting serious about being fit when I saw my male friend having V cut shape body and 30 inch waistline late 40s. He used to be just a “normal guy” who works a lot and does not put so much effort in being fit. He still works a lot running a business and his gym time is 12 midnight. He really puts in the effort. Seeing him transform and still transforming was so inspirational and aspirational.
I saw the light last week of January and quickly got into action. Am lazy and I know I am not doing many things right so I got a personal coach too like him and started reading and knowing everything I can about being healthy and it meant lifestyle change.
For anyone interested, you can start at your own pace. No pressure.
Maybe I can help a friend be on his/her more healthy journey. As we all get older, being healthy is the most important aspect of our live as it is our only vessel as long as we live. Knowing is half the battle so maybe this might help you. Am just an ordinary guy trying to help. Consult your doctor and health professionals too. These are basic info.
1) Follow the 70/30 Rule.
Being fit or losing weight is about being mindful of what you eat. 70% is diet. And exercise only contributes 30% of the effort.
2) Try to wait 3 to 4 hours in the morning before eating. Burn calories. Walk as much as you can or do household chores. If you are feeling hungry, try to wait 2 hours for breakfast. Protein like Taho and eggs works for me.
3). Focus on protein as the goal. You are what you eat. Less carbs better. I still eat everything but in moderation. Quality over quantity. Sugar and salt are bad for us. I love chicken breast. I love veggies and fruits. I rarely eat fried. I don’t crave as much sugar as before. As you get into the habit, you will be surprise how you want to respect yourself more.
How many hours are you willing to burn calories? 1 hour of walking is only 500 calories. High intensity workout of one hour is 1,500 to 2,000 calories. A burger with everything on it is 600 calories or more.
4) Intermittent fasting works for me. I can’t do OMAD. (One Meal A Day) or 24 hour Fasting. My psyche gets scared of the idea not eating… Torture.
I try to have 2 meals a day only or when I am hungry. Heavier meal lunch time and I try to eat at 6pm and turn off lights at home for my circadian rhythm to kick in. Sleeping early is best. I usually try sleeping 10pm onwards. Try not to eat 4 to 6 hours before sleeping so your digestion stops working too.
5) Your body is like a car. Food is like gas. Don’t eat so much food when you won’t use it. Food not burned turns to tomorrow’s fat.
6). My cousin, Ted, used to be really fat but is now very fit. All he did was just walk a lot in LA. He walks like 15k to 20k a day. And when you get yourself into the habit of taking care of your body, you slowly choose better food, you choose to take care of yourself more and be mindful of having healthier choices.
I try to do 10k steps a day. Sometimes I do 16k steps but there are days I really struggle. I dance at home. Steps… Do steps. Use Spotify to choose all the cool songs to motivate you.
7). Try to get used to being 70% full only. This is how Okinawans are. They are intentional with what they eat. They eat many things but only in small portions.
😎 Focus on protein rich food done healthy way. Avoid processed food. Less alcohol. Less smoking, less vape… Whatever you do with your body will come back to you sooner or later.
9) 8 / 8 / 8 Cycle.
8 hours of work, 8 hours of intentional recreation or bonding with loved ones and 8 hours of sleep. Sleep as much as you can when needed. I take naps… Life is as simple as that.
10). Accountability Partner
Google and YouTube can help a lot. I am not so disciplined with working out so it is important to have accountability partners. In my case, my coach. We track where I am and where I can go. I do not like routines etc so I always do different activities. I use my Apple watch to track my steps etc.
It is not my intention to really make a how to… My journey is still far. I started the idea of losing weight but now I am gaining weight because the fat has been burning but muscle is heavier.
I am fitting clothes I had 14 years ago and I am amazed at how my body is shaping up. I joke to my friends when my bod is so much better, I will always be naked na. Hehehe. 🤪 Imagine, shouting SHAZAM and the old you turns to a beefier version of you.
I was a sickly, scrawny child before. My family, relatives and long time friends know that. Sobrang payat ko as a kid. Ang galing ni God. Everything is possible. What is impossible is possible pala.
By God’s grace, it is really amazing how being fit can help you have better mental health and better disposition.
Never been single this long. More than 18 months now. Falling in love with ourselves is very important. Basic. Nurturing ourselves and being the best us without the need for acceptance from anyone else.
LIfe is short.
Everyday, we make the choices for what kind of future we want to have. Who we talk to, who we spend time with, what we think, what we read…
The best time we have is NOW.
It is literally our PRESENT. GOD’s gift to us.
To God Be The Glory. 😃
