ADVOCACY

Minimalist Fitness: A Healthy Way to Achieve Desired Weight and Effective Routines Without Diet Restrictions
A Fitness Advocacy

Presented by:

Ramon Jose E. Andrada, RPh, MD

Second year Resident
 Topic: Minimalist Fitness: A Healthy Way to Achieve Desired Weight and Effective Routines Without Diet
Restrictions- A Fitness Advocacy
By: Ramon Jose E. Andrada, MD
Second year Resident
San Lazaro Hospital – Department of Community and Family Medicine

“Training gives us an outlet for suppressed energies created by stress and thus tones the spirit just as
exercise conditions the body.” ~ Arnold Schwarzenegger

ADVOCACY

Many individuals are willing to be fit, however, most individuals failed to produce
Problem Identification desired results due to variety of reasons:
1. They don’t know how and when to start.

2. Strict diet needed.

3. Lack of consistency.

4. Lack of motivation.

5. Difficult to discontinue previous lifestyle.

6. Procrastination.

Why do you want to Fitness improves physical, mental, emotional and spiritual well being of an individual.
change it? Furthermore, it improves self confidence, self worth, self discipline and the quality of
life for prevention of depression, sedentary lifestyle and diseases.
Who do you need to make This involves individuals who are:
the change happen?
(Informal and Formal 1. At least 18 years of age and above,
Alliances)
2. Underweight

3. Overweight/ Obese

4. Slim fat

5. With controlled co- morbidities

6. Busy at work who wants to be fit

7. Those who started to workout for years but has little gains

8. Those who are willing to be fit without restrictions of food intake.

What can you change Most of the individuals who started fitness cannot sustain weight management
about it? program and produce little or no results hence they go back to unhealthy lifestyle.
Those who desire to change for healthy habits need the following:
 Self awareness is the most important aspect for change of lifestyle.
  Fitness should be SMART-C.

S-pecific

M-easurable

A-ttainable

R-ealistic

T-ime sensitive

C-onvenient

 Support system with family, friends or co-workers will inspire each individual

to do the same.

 The importance of Caloric Deficit and Caloric Surplus that will not restrict

eating habits but in a healthy manner.

 The importance of Calorie counting during Caloric deficit to maximize desired

weight results in a period of time.

 The importance of rest days to allow muscle recovery.

 The importance of healthy eating habits without restrictions of comfort foods

that are usually part of the diet.

 Workout routines that will surely enjoy and produce results without overdoing

exercises.

 Action, positive attitude and dedication are the keys for an effective body

transformation.

What resources do you Social media platforms.

need in order for you to do
this? Virtual lectures or seminars for health education and planning.

Wall posters/flyers.

Program-based platforms.

How do you plan to do it? 1. Program-based platform supported by local barangays or can be at work

programs.

2. Specific complete exercise routines for specific goals.

Example:

 Patient A: 89kg, Target weight: 75kg. Goal: Weight Management and

 Muscle Gains. Main Goal: Progressive overload of routine exercises

 Workout Routine: 3x/week. Duration: 45mins to 1 hour

 Rest days/ Cardio day every other workout day.

3. Determine main goal of each individual to give specific routines and make it a

habit.

4. What to do during rest days? Ensure individuals to be productive not only

mentally but also physically especially to those who have very busy schedules.

5. Weigh themselves using a weighing scale early morning without any food

intake everyday to determine real weight and to note the progression of weight

changes.

6. Create a sub-group of individuals with specific goals whether they are for

weight loss or weight gain using social media and encourage them to ask and

post their progression of transformation or any problems encountered so as to

easily manage and provide immediate help and response as well as for

monitoring.

7. Adherence to other health programs including good eating habits and different

ways to do physical activities.

When would you know A before and after picture of the individual who is able to achieve desired body
that you have achieved the transformation results.
desired changes?
Continuous evaluation on the habits, the change in perception, attitude and
consistency.

High risk individuals that have strong family histories of heredo-familial diseases and
lifestyle related diseases have decrease chances of acquiring such conditions and its
occurrences.