Last Saturday, the big workout activity of Freego’s #SuperShapeMe Fitness Challenge got the 20 contestants to join a Circuit Training sesh at Sparta, Mandaluyong with none other than coaches Chris Tiu and Erwan Heussaff. For the past few weeks, the contenders from all over the country have been on constant contact with the two heartthrobs to help them complete their 60-day road to sexy. Tomorrow, the challenge will come to a close, but you still have time to meet and vote for your favorite contestant here.
We tried the workout with the participants who had to go through different Circuit Training stations. It was tiring, but we learned a lot. Below, the 10 things we picked up from the cutest coaches ever! Keep these in mind if you want to achieve that svelte bod.
Chris Tiu talking to the group before the workout.
1. Set a goal.
Set a target weight, body mass index, body fat percentage, or whatever measurement you wish to achieve. Don’t look for pictures of your favorite model or celebrity since there’s a high probability that their bodies in those images have had a little bit of help from our universal friend called Photoshop. Be ambitious, but be realistic with your goal. Continuously monitor the results until and after you reach it.
2. Set a deadline.
Set a date on when you need to reach the measurement of your choice. This creates pressure on your part to achieve your goal. Same with number 1, be realistic with the deadline. Losing 5 pounds a day seems kind of impossible, don't you think?
The contestants working those Kettle Bells.
3. You don’t need a gym membership to exercise.
There are a lot of exercises you can do with no equipment needed. Hey, you don’t need a treadmill to run. But if you want to tone faster, you can always buy your own equipment and exercise at the comfort of your home.
4. There is always time to exercise.
Everyone says they’re too busy to exercise. But if there's a will, there's always a way. You don't need a lot! An hour of exercising (maybe three to four times a week) can already make a huge difference.
Some core workout.
5. It’s more fun with friends.
It’s always fun to be with friends. Exercising is of no exception. This gives you additional energy or an extra push without you realizing it. Just don’t spend more time gossiping or taking selfies.
6. Always warm-up before working out.
To avoid accidents and injuries, it is best to do some stretching before fully working out. Cooling down after is of equal importance, too.
Cardio care of shuttle runs.
7. Learn how to scale.
Seeing other people lift heavier weights or doing more repetitions may put pressure on you to do more than what you can. You are not competing with anyone but yourself. Do not be ashamed to lift a 5-lb dumbbell if that's what you can carry. Lift the weight that won't leave you feeling worn-out, but enough to challenge yourself.
8. Proper posture and technique are important.
In addition to scaling, the proper posture and technique are important when exercising in order to hit the right muscle. Take note that quality is always better than quantity. Do a little research and do not be ashamed to ask for guidance before you start working out.
You don't have to kill yourself. Resting is as important as working out. Allow your muscle to recover between sets and in between workout days. Tiring yourself too much will wear you out and cause you not to perform at your best.
Erwan Heussaff giving the bunch some tips.
Eating is not the opposite of working out. In fact, building up your muscles is not complete without eating. Just remember to eat the right type of food and avoid the junk. You are, however, allowed to indulge in that favorite ice cream or chocolate once in a while; that's what #cheatdays are for.
The group after the workout.
Workouts can be extremely tiring, but it will never fail to make you feel good after.