UNDER THE MICROSCOPE

A new year has begun. I’m sure many have made their New Year resolutions, mainly to lose weight after binge eating for the past two weeks or so. I wonder how many of these will be fulfilled? I really don’t make resolutions at the start of the year. When an idea occurs to me, no matter what time of the year, I instantly set it into motion. Otherwise, I forget about it.

What makes a New Year resolution successful? Let’s try to figure it out.

First, it must be achievable within the time frame set. It is most impractical to aim for something impossible, say lose 30 kilos in three months. Second, you must really be serious about it. Willpower is an absolute must. For those who have no discipline, it’s a lost cause. Third, plan for it. You must reserve time, energy, and even finances to be successful. Fourth, educate yourself about your goal. Ask for advice from those who you see have achieved the same goal. Go online and read up on how other people have done. Finally, do it well and consistently.

When a younger colleague (one of my former residents) asked if it’s possible for her to lose 10 kilos in one year, I said, “Sure you can!” But it came with caveats. I told her about the above prerequisites. Better yet, I also tried to motivate her. Now, you may ask, what makes me the person to give her advice? Well, bragging aside, I consider myself healthy and in shape. In fact, I’ve never been in the best shape of my life than now, at the age of 70.

All my life, I’ve been a scrawny kid, an ectomorph who couldn’t gain weight. In grade school, I engaged in judo and karate, took up bowling and billiards in high school, learned to swim in college (a must-pass P.E. subject in UP), and played tennis into my medical school years and residency. So, I’ve been active, plus a youthful metabolism helped keep me lean.

Then, age happened. By the time I was 50, I was beginning to grow fat. From a slim 110 lbs. in pre-med, I ballooned to 140 lbs., and my blood sugar level was in the pre-diabetic range. Nothing beats standing in front of a mirror stark naked and seeing someone you don’t recognize. Then and there, I resolved to make sure I would grow old healthy and free of lifestyle diseases.

Diet alone won’t hack it. I enrolled in a gym that was convenient to get to after hospital work and was on my way home so I would avoid time-consuming traffic. Workouts were mainly with weights and machines to help build muscles so I would avoid sarcopenia (loss of muscle mass), boost metabolism, and prevent osteoporosis.

The next 10 years, I slogged on without a trainer, putting in two hours twice a week; three times if my schedule permitted it. I managed to get my weight under control, but more important was that I felt and slept much better. Then I realized that I needed a trainer for stretching before workouts, and to guide my form to avoid injury, which would prevent exercising as well as give advice on diet.

As luck would have it, I met Frank, a Mr. Philippines winner in his weight division in 2010. For the next 10 years, he designed exercise programs to rotate every so often to build more muscle and insure I didn’t get injured.

Then, the pandemic happened. Gyms were shuttered and I was stuck at home. The pair of dumbbells and a barbell that I had at home had to do. I asked Frank to design a home program, and it actually worked so well that I put on more muscle than before.

While some acquaintances grew big (‘Covibesity’ has been coined for lockdown-induced stress eating and lack of exercise), I managed to build a better body during this time. I was back to 140 lbs. with 11.5 percent body fat and 53 percent muscle with normal bone mass.

My blood sugar level is under control. My blood pressure is normal. My blood chemistries are within reference range. I can walk briskly as before and don’t have trouble keeping my balance.

My clothes size is as it was 20 years ago and my waistline is smaller than my chest. In fact, my clothes fit much better than before, especially the polo shirts which show off my biceps and triceps. Friends and colleagues swear that I look much younger than my age.

So, yes, I do feel I’m in a position to dispense advice and motivate my colleague. I intend to keep encouraging her and will commit to help in any way I can. That way, I can fulfill a Near Year resolution, even if it’s not mine.