THE holiday season, with its festivities and overindulgence frequently tempts us to abandon our usual exercise routines. As we say goodbye to the festive celebrations and say hello to the new year, it’s time to refocus and renew our dedication to fitness. 

Before starting a new training routine, it’s important to reflect on how we handled the holiday season. 

Let us ask ourselves if we can fit in some fast workouts in between the festivities and recognize that our efforts, no matter how tiny, constitute a positive beginning point.

Making an effective post-holiday workout regimen is about more than just losing those extra holiday pounds; it’s about reconnecting with our bodies, embracing new objectives, and laying the groundwork for a healthier and more active year ahead.

An inspiring fitness journey

Julio Nakpil, a 25-year-old strength and conditioning specialist at Far Eastern University-Manila, told republicasia how he managed to keep working out despite enjoying the holiday season.

However, his fitness journey did not begin in a flash or overnight; it was a deliberate and inspired decision on his part to modify his lifestyle and begin working on something that would make him proud.

Photo Courtesy: Julio Nakpil

“As a child, I was really into sports. That’s why I took sports science, and as a student of sports, fitness really developed in me,” Nakpil explained, passionately telling his story.

“Una, gusto ko lang magkaroon ng konting laman kasi medyo skinny ako growing up (ectomorph). When I started lifting weights, going to the gym at least 5 times a week, I got addicted. Now it’s part of my everyday life,”

Given this concept, resuming your fitness regimen after the holidays demands a combination of excitement and smart planning. This may be a good place to start for Nakpil, given this has been his routine during the holiday break.

“Steps are very important. I try to hit 5k to 10k steps a day. Syempre workout din for 45 mins to one hour, and then to balance din I do chores like cleaning the car and house,” he explained, explaining his methods for staying active.

Photo Courtesy: Julio Nakpil

Nakpil also wants to compete in a bodybuilding contest. “Now, I’m planning to compete in a bodybuilding competition this 2024. I respect bodybuilders for their discipline and passion. It is new for me and I want to try it and step on a stage soon,” he remarked.

With that in mind, Nakpil’s goal is to grow muscle. “Ever since i started my fitness journey with calisthenics my body started to become lean. Sa bodybuilding kasi ‘yung labanan don is pagandahan ng katawan at symmetry,” he explained.

Top exercises for shedding holiday gains

Of course, republicasia did not squander this opportunity and asked Nakpil to provide five fundamental routines that will benefit both beginners and intermediate folks who plan to resume their fitness adventure after the holidays.

According to him, it is best to start with activities that ease you back into the routine, such as a combination of cardio and strength training. High-intensity interval training (HIIT) is also an effective way to burn calories.

Given Nakpil’s knowledge, here are his top five fundamental workouts to kickstart your Oplan Balik Alindog in 2024:

Push-Up Variations

– Excellent upper-body workout that targets our chest, shoulders, triceps, and core. It can be modified in a variety of ways; beginners can begin with easier variants, while more advanced exercisers might utilize a more difficult form.

Bodyweight Squats

– Excellent for working our lower body, particularly our glutes. When you can easily perform squats, you can incorporate a jumping exercise. 

Plank Variations 

– This will help your core, especially if you are looking to emphasize your abs. Every other exercise requires a strong core to stabilize, balance, and power the body.

Australian Pull-ups

– The lower the bar, the more difficult it will be. If you want to learn pull ups, this is an excellent place to start. It is an excellent workout for beginners because it is easier to complete than a pull-up.

Running and Jogging

– Benefits cardiovascular health since jogging and running improves health. 

Stay locked in this 2024!

The post-holiday training journey is a testimonial to an unwavering commitment to health and well-being, not just weight loss. Aside from these activities, Nakpil has a final message.

“Find a gym buddy. It is always good to workout with a good company. Kapag may kasama ka meron mag-momotivate sayo, mag-aaya sayo pag time niyo na mag workout,” he explained.

“Also, if you have a buddy you can share your progress or thoughts niyo sa mga ginagawa niyo. Huwag lang kayo puro daldalan during the session, mas nakaka boost ng confidence lalo na pag may kasama ka sa ginagawa mo.”

Photo Courtesy: Julio Nakpil

“Stay active, workout, be consistent, eat quality food, and never be satisfied. There are different types of training styles, find out which one you love. Always remember that every person who is great at something started as a beginner,” he stated as the interview came to a close.

Gym enthusiasts handle the post-holiday environment with energy by setting realistic goals, practicing dietary mindfulness, following good workout routines, having a strong support system, and having a resilient mindset.

Proving that no matter how difficult the trip, it all starts with that first determined step on the treadmill.