Abs for dummies: A couch potato’s guide to getting fit

A couple of weeks ago, I was eating while driving when a french fry fell from my mouth. It didn't land or my lap or the car seat.

It landed on my belly.

It was that serious. At 28 years old, my situation wasn't too far from grown men who use their bellies as beer tables. At that precise moment, I promised to change my lifestyle.

The problem was that like most people on my social media feeds, I'd rather spend my free time catching up on a television series or looking at cute photos of puppies on the internet. Running, moving, sweating, and trying seemed so unnatural.

But the belly fry-catching moment, coupled with all the stomach sucking episodes while wearing a figure-fitting shirt, were making a strong case. There needed to be change.

I've gone on similar journeys before. Bought a bike, downloaded a bunch of exercise apps, and promised myself I'd box every time I was stressed. None stuck, so I figured I'd get some help from professionals.

I decided to lose the gut and committed myself to a year of effort. I told myself that by 2016, I'd be able to go to the beach in a bikini top without having to suck my stomach in. I wanted to do a high five without worrying about my arms jiggling. It sounds so simple, but I already knew there was going to be a lot of hard work involved. So before hitting the gym, I took the time to sit down with one of Fitness First's most notorious trainers, Hamid Gharacheh. Hamid is notorious for turning flabby humans into lean, mean fit machines. One of his clients, Chrina Tan, was named the overall winner of Fitness First's New You campaign. This time, the former weightlifter took the time to give people a lowdown on making the decision to get rid of the gut.

GMA News Online: Does everybody need to go to the gym?

Hamid Gharacheh: Yes. Going to the gym should be part of your lifestyle. When you're hungry, you have to eat. When you're tired, you have to sleep. But if you want to be healthy, you have to exercise.

How many times to go to see effects?

HG: How many times do you have to eat? Three times a day. You have seven days in one week. You cannot just work out one day in a week and say, "I'm gonna see the results." If you will work out once a week, you will end up doing just four sessions in one month. Four times in 30 days is nothing. Even eight times in 30 days is nothing. At least 12 times a month, three times a week.

I'm starting to get it. Going to the gym is no joke. It's a huge lifestyle change. But is there such a thing as overworking your body?

HG: Of course. The body needs rest. If you don't let your body rest, the body will not react. You will not see the results. If you lift every day, if you work out every day, you won't give your body the time to recover. Injuries will happen. The body will get exhausted.

What makes a gym membership worth it?

HG: The benefits are worth it. The most important is your health. If you will get sick, injured, you need to recover. But how will you recover? You can recover by working out. If you have to go to the hospital, you have to spend more.

There's always an excuse to skip the gym. How do you keep them motivated to come?

HG: Aside from being a personal trainer and giving them a workout, I have to motivate my client. You shouldn't lie to your client. Sometimes, I will say something bad about their body like, "You're not getting anything." But that's motivation. You're working out, you're spending your time, you're spending your money, but you're not getting anything. Do something about it. Push yourself more. Follow whatever I'm asking you. I'll give you a safe workout, but you have to follow.

How do you maximize what you pay for?

HG: You can try out all the equipment, but it's really about your interests. We have triathletes. They're not really into lifting. Maybe their lifting is more repetition and light weights but they want to run more, do the freestyle. We have that part in the gym. You can run, you can sprint, do pushups.

Is running a non-negotiable aspect of losing the gut? How important is running?

HG: If you want to look inside your body, we have two things. If you don't have it, you cannot live anymore, you're gonna die. What are they? Brain and heart. You have two kidneys. If you remove one, you'll survive. Maybe you have a liver problem. If you cut part of it, you will live. But if they remove your heart, there's no replacement. That's why cardio is really important. It will train your heart.

Can a person do cardio without running?

HG: Yes. They can do freestyle. Some people, they think when you say cardio, they have to run. You can do push ups in high repetitions, split lunges, body weight squats, just do them in high repetitions.

So people who are afraid of running are not doomed?

HG: As a personal trainer, I have to find my client's interest. If you don't like to run, I'll still ask you to run so you will feel the feeling you get after running. You have to feel that rush.

We're in the middle of a break and everyone's aiming for a summer bod. What do you tell people who want to lose their belly?

HG: I have to correct those people because looking good, being in shape and healthy is not about the season. It's all about your life. You have to look good in every season. Why should people think they shouldn't look good during the rainy season? That's the wrong thought.

First thing, it depends on their body fat percentage and also muscle mass. If your body fat percentage is already low, no need to do a lot of cardio. If you want to work on your shape, you have to lift. Lifting, it means weights. You have to push the muscles to the max. Some people think as long as they go to the gym, do little exercises, they will get the results. But the thing is, whenever you're working out, if you push your muscles a hundred percent, the muscle will get damaged. The recovery period will make the muscle stronger and your shape will be better.

Hamid Gharacheh's advice to couch potatoes in seven short points:

1. If you want to be healthy, you have to exercise.
2. Work out at least 12 times a month, three times a week.
3. Do not work out every day—give your body time to rest.
4. Giving your body time to recover will make the muscles stronger.
5. Cardio exercise is really important; it will train your heart.
6. If your body fat percentage is already low, no need to do a lot of cardio.
7. If you want to work on your shape, you have to lift.

— BM, GMA News