DEREK’S FITNESS AND HEALTH TIPS

1. In the morning when you wake up, down a glass of cold water.

2. Thirty minutes later, repeat. This will kickstart your metabolism.

3. Know your body. This means that you stay away from foods that do more harm than good to your body. So, for example, you know that eating a certain food causes you to bloat, don’t eat it.

4. Work out regularly. You can start with 15 to 20 minutes a day in the morning before breakfast.

5. Don’t work out after breakfast. The best time to work out is before breakfast because the food that you ate for dinner is already converted into energy. And you can use that energy for the morning workout.

6. If you eat first then it will have to be converted to energy so if you eat breakfast it will only make you heavy for your workout.

7. Rest is really, really important. Seven to eight hours of sleep; especially if you train hard, you need to rest your body.

8. Do exercises that increase your heart rate if you want to lose weight.

9. It is better to do interval training on the treadmill than by just walking for 30 minutes straight. Interval training is better so one-minute walking and then sprint as fast as you can for 20 seconds and then return to one-minute walking and repeat for eight to 10 times. This way you are tricking your body and metabolism.

10. A 15-to 20-minute workout in the gym where you are constantly moving — walang pahinga is best. You get more results than spending hours at the gym with lots of rest in between.

11. Always set goals. Take note of your progress so that you can really challenge yourself.

12. An example of my workout would be 10 squats, 10 judo pushups and 10 burpees straight for 15 minutes or less. I jot down how many sets I was able to do and then the next day my minimum should be the maximum of what I did the day before.

Note: If you are not getting stronger it might be because of your nutrition, you lack rest or you are just not trying hard enough.