How to lose weight and keep the police force healthy, according to Gen. Sinas

Published January 19, 2021, 12:42 AM

by Aaron Recuenco 

  • When Gen. Debold Sinas assumed office last November, he was 20 kilos slimmer because of a strict four-month weight loss program.
  • The weight loss program was under the supervision of a doctor and fitness experts.
  • His routine: Strict diet, exercise, less alcohol, and a good sleep.
  • A four-minute exercise routine has been developed by the fitness gurus, done to the tune of Voltes V, a popular anime television series in the 80s.  
  • Five days a week, the Voltes V tune is played over the public address system of Camp Crame twice a day — at 10 a.m. and 3 p.m. — and the PNP personnel execute the exercises where they are.
  • Sinas has revived the Size-34 waist requirement for every policeman.
  • He plans to revive the ideal Body Mass Index as a requirement for a healthy and fit police force soon. 

“Size 34” is not a vanity slogan.  It is the required waistline of members of the Philippine National Police (PNP).

Years ago, the 34-inch waistline was imposed as a requirement for a policeman. The regulation came from then Philippine National Police Chief Panfilo Lacson, now a senator, who set the rule to compel policemen to lose weight and be in the best fitness level to do their job as law enforcers.

Two decades later, the waistline requirement still continues to hound the PNP. In 2020, its own data disclosed that 46 percent of the 192,000 policemen are either overweight or obese.

When General Debold Sinas was appointed as the PNP chief, netizens had mocked him on social media for his weight issues. Their mental image of him was an overweight man wearing an oversize orange t-shirt during his controversial mañanita when he was still the Metro Manila police chief. 

The general had no plans to allow such an image to stay on. He surprised everyone even the PNP personnel when he assumed the top PNP post in November — 20 kilos (about 44 pounds) slimmer!  

Instantly, he became the poster boy of physical fitness, a condition he wanted to encourage within the police force.

Sinas is slimmer, after four months of undergoing a fitness program

“I reduced 20 kilos. That’s in almost four months of a fitness program,” said Sinas in a television interview a few days after his assumption.

He said his journey towards weight reduction first led him to consult a doctor who gave him the proper guide to lose weight. He advised those who plan to lose weight to first see a doctor who can guide them safely.

Next, he sought the advise of fitness gurus Jimmy and Tony Saret who designed and guided him through an exercise routine and a strict diet program.

His new routine was simple.  “Strict diet, healthy living and reduced drinking (of alcohol). Kung uminom, konti lang, and good sleep,” he said.

Because he saw that getting fit could be done through exercise, Sinas soon after revived the physical fitness program of the PNP.

Today, a visitor at Camp Crame might be surprised to see what happens at 10 a.m. and 3 p.m. five times a week (Monday to Friday).

On the public address system the theme song of the popular television series Voltes V plays at exactly 10 a.m. and 3 p.m. To that tune, PNP personnel, either on their seats or standing, do a four-minute exercise routine designed by Jimmy and Tony Saret.  The same routine was first introduced to the personnel of the National Capital Region Police Office (NCRPO).

Sinas leading the exercise routine

Sinas is happy about bringing that exercise routine to Camp Crame.  He explained that the routine exercise is intended to ensure that all policemen would be physically fit, and would also prevent the development of diseases such as diabetes and heart problems.

“Obesity causes diabetes and heart diseases which are comorbidities for COVID. That is the reason we developed a four-minute exercise to at least prevent obesity,” said Sinas.

Sinas also advised that people should be conscious of their Body Mass Index or BMI which is a good indication of a person’s health.  BMI is a measure of body fat based on a person’s height and weight.

According to the experts, a BMI less than 18.5 is considered as underweight, between 18.5 to 24.9 is normal, 25-29.9 is overweight, while 30 BMI is considered obese.

The BMI requirement for policemen was imposed by then PNP chief Archie Gamboa who warned that those who are very far from their exact BMI would not be promoted, or not be given a new assignment.

Sinas said the BMI requirement was suspended before he assumed the position of the Chief PNP because of the COVID-19.  

“We will implement it again. They will have no excuse not to comply because I have achieved that through a strict diet regimen and exercise,” said Sinas.

“If I was able to do it at the age of 55, I don’t think the younger ones can’t do it,” he said.