00:21.3
para ma-achieve natin ang goal natin.
00:23.6
Ito yung mga tips kung paano magsimulang mag-workout.
00:26.8
Tip number 1 ay mag-start ka muna sa compound exercises
00:31.0
without equipment or just using your own body weight.
00:34.8
Ito ang magsisilbing foundation mo
00:36.8
sa iyong fitness journey.
00:38.3
Ang compound exercises ay nagtatarget
00:40.8
ng ibat-ibang muscle groups sa katawan natin
00:43.3
like arms, legs, abs, back, shoulders, and glutes.
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Ito yung mga basic exercises
00:49.3
like squats, lunges, jumping jacks, push-ups.
00:53.0
These exercises will improve
00:55.0
both your endurance and strength
00:57.0
helping you not only burn calories
00:59.3
but make you stronger and fitter as well.
01:02.0
Ibig sabihin, hindi mo lang ma-achieve
01:04.1
ang weight goals mo, gaganda pa ang katawan mo.
01:07.1
Kapag master mo na ang proper form
01:09.3
and execution ng mga basic compound exercises na yan,
01:13.0
mas madali mo na magagawa ang mga harder moves
01:15.8
with or without equipment.
01:17.6
With that, I invite you to follow
01:19.5
my beginner workout routines
01:21.4
using compound exercises
01:23.4
from my YouTube channel tulad ng mga videos na ito.
01:26.6
Tip number 2, continuously challenge yourself.
01:30.0
Kung giling mo kayang-kaya mo
01:31.4
ng gawin ng isang workout routine effortlessly
01:34.2
at hindi ka na nahihirapan or nachallenge,
01:36.7
it's time for you to start a more challenging workout routine.
01:40.4
Kung nag-start ka sa mga standing exercises,
01:43.1
itry mo naman yung mga floor-based exercises.
01:45.9
Huwag ka ng puro standing routines
01:47.8
dahil may mga specific muscle groups
01:50.0
na natatarget ang floor-based exercises
01:52.7
na hindi nagagawa ng mga standing routines.
01:55.4
So what will happen if you only do beginner exercises?
01:58.7
You will always be a beginner,
02:00.5
hindi ka lalakas,
02:01.7
at hindi mag-i-improve ang physique mo.
02:04.0
And most likely, you will experience weight loss plateau.
02:07.6
Especially kung paulit-ulit na lang
02:09.8
na isang exercise lang yung ginagawa mo.
02:12.3
Switch up your routines every 4 to 6 weeks.
02:15.3
And once sanay ka na sa mga bodyweight exercises,
02:18.6
you can now try using weights
02:20.6
and other forms of cardio moves.
02:22.7
Weights can help you gain muscle and improve your strength,
02:25.9
and cardio can help you burn calories
02:28.5
and improve your endurance.
02:30.5
Tip number 3, start with what you have.
02:33.3
No gym, no problem.
02:35.0
Ako personally guys,
02:36.4
I have never paid for any gym membership sa buhay ko.
02:40.1
Sa bahay lang talaga ako nag-work out.
02:42.2
Mas prefer ko talaga mag-work out dito sa bahay
02:44.9
kasi mas comfortable ako.
02:46.6
That is also one of the reasons why
02:48.6
I started this home workout YouTube channel
02:51.4
para sa mga katulad ko
02:52.8
na mas prefer mag-work out sa bahay.
02:54.7
Kasi pwede naman talagang ma-achieve
02:56.6
ang fitness goals natin even at home.
02:59.1
Actually, recently lang ako nakatry mag-gym
03:01.6
nung lumipat ako dito sa condo
03:03.2
kasi merong gym sa baba.
03:04.8
And mostly, bodyweight exercises pa rin yung ginagawa ko noon
03:08.8
with minimal equipment.
03:10.5
Siguro yung mga dumbbells ginagamit ko
03:12.5
pero pwede naman din yung sa bahay, di ba?
03:14.6
Tapos treadmill, ang katumbas naman noon ay jogging,
03:18.0
which was also one of my go-to cardio exercises even before.
03:22.6
The point is, do not let the lack of equipment or apparel
03:26.6
stop you from working toward your fitness goals.
03:30.8
kung gusto mong maging mas effective ang workouts mo,
03:33.8
follow and stick to a workout plan
03:35.8
for at least one month
03:37.8
before you switch or change your routine.
03:40.4
Pwede ka mat-create ng sarili mong
03:42.3
workout routine or schedule
03:44.3
or pwede mo rin ipollow yung mga monthly workout plans
03:47.7
na pinu-post ko sa Facebook page natin every month.
03:51.1
So, ipollow nyo na rin ako doon kung hindi ba.
03:53.5
If you want to create your own workout routine
03:56.2
but don't know how to start,
03:57.6
I invite you to take my online course
04:00.0
on how to start your fitness journey
04:02.3
and maintain a fit body for life.
04:04.4
Ang haba ng title, lo.
04:05.8
For short, ang title niya is
04:08.9
It is a self-paced online course
04:11.3
that you can watch anytime you are free.
04:14.0
Parang cheaper alternative na rin siya sa coaching.
04:16.9
Sa gym membership kasi diba
04:18.7
you pay for a fee every month.
04:21.0
At least dito, one-time payment lang.
04:23.4
Tapos meron tayo one-year access
04:25.6
or lifetime access.
04:27.3
Dito sa online course na to
04:28.6
naka-address yung mga frequently asked questions
04:31.4
or concerns about diet and workout.
04:33.7
So, lahat ng knowledge ko about nutrition and fitness
04:37.0
ay nilagay ko dyan.
04:38.4
I poured my heart out onto it
04:40.9
para maging fully equipped kayo
04:43.3
sa inyong fitness journey.
04:45.0
So, if you're interested to enroll,
04:46.6
check mo lang yung link siya an sa description box.
04:49.0
So, comment down below
04:50.1
kung decided ka na mag-start mag-workout
04:52.4
or nakapag-start ka na mag-workout.
04:54.5
And that's it for this video.
04:56.1
As always, stay fit and stay healthy!
