March 15 ------ At 53, television host and model Marc Nelson continues to defy age with his remarkable fitness. Known for co-hosting ABS-CBN’s “Sports Unlimited” for 15 years, Nelson maintains a consistent weight of 75 kilograms and a 32-inch waistline, showcasing an enviable 8-pack abdomen.
Hew attributes his enduring physique to a holistic approach that combines regular exercise with mindful nutrition. He emphasizes that a "healthy lifestyle and disciplined eating habits play significant roles, not only in aesthetics but also in overall internal health." He notes that this routine has become an integral part of his life, making it easier to maintain. The demanding schedule of “Sports Unlimited” served as a catalyst for Nelson’s fitness discipline. Filming 51 weeks a year required him to stay in peak condition, instilling a strong sense of responsibility towards his workouts and diet.
Marc’s workout regimen
H fitness routine includes 3-4 weight training sessions per week, focusing on two body parts per session. In Manila, he dedicates two days to powerlifting and two days to conventional workouts, targeting major muscle groups such as legs and chest. "Each session comprises 4-5 sets of six different exercises, with 12 repetitions per set, totaling approximately 360 movements per workout," he said. He ensures that after a warm-up set, the remaining sets are performed at challenging weights. To maintain his signature abs, Nelson engages in 7-8 challenging abdominal exercises, performing 30-50 reps per exercise, two to three times a week. "These sessions, are about 20 to 30 minutes, are done at home usually," he added. However, he emphasizes that diet plays a crucial role in achieving defined abs.
Nelsib practices intermittent fasting, abstaining from food for a minimum of 16 hours daily, during which he consumes only water, tea, or coffee to avoid insulin spikes. His eating window includes two meals and healthy snacks, with a daily water intake of three liters. "I eat proteins like chicken, beef, lamb, and pork; maybe a 400-gram steak or three to four eggs per meal. A lot of times, I start meals with a salad to aid digestion, as the enzymes in vegetables help break down proteins more efficiently," he said. It’s no or very little sugar or alcohol for Nelson, who considers sugar detrimental to health and typically excludes it from his diet, allowing occasional indulgences during special events without guilt. He also minimizes alcohol intake, reserving it for rare social occasions.
To manage carbohydrate intake without adverse effects, Nelson employs a technique of cooking rice or pasta, then chilling it in the freezer or fridge before reheating, which he claims "reduces the carbohydrate content by 50%." He usually limits white rice to half a cup per meal.
What does Marc eat for snacks?
During his eating window, Nelson opts for snacks like Greek yogurt paired with berries and pomelo, as well as nuts, aligning with his commitment to nutritious choices. He believes that maintaining a disciplined, healthy lifestyle contributes to longevity, increased energy, and an improved mood. "There are some studies indicating that exercise can be as effective as antidepressants in boosting dopamine and endorphin levels, enhancing overall well-being," he said.
Nelson’s commitment to health extends to his relationship with girlfriend Bianca Caraballo, with whom he has been for about six months. He values respect and inner qualities in a partner, appreciating her "good heart, down-to-earth nature, and shared interest in fitness and beach activities." Nelson emphasizes the importance of being content as an individual before entering a relationship. He believes that a relationship should enhance an already fulfilling life rather than serve as a means to complete oneself.
Source: news.abs-cbn.com
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