Internet heartthrob’s tips to keeping fit
A former varsity basketball player at La Salle-Dasmariñas, Shan Vesagas gained popularity on the internet after appearing last year in the online series “Hayskul” opposite content creator Esnyr Ranollo. The series was a hit, with Ranollo playing multiple high school archetypes including the class joker, beauty queen, and angsty teen while Vesagas played the school heartthrob.
The latter has since parlayed his popularity—2.2 million followers on TikTok, and 496,000 on Instagram—by signing up last year with GMA as one of its Sparkle talents. He’s busy now with tapings for the shows “MAKA”—now on its second season—and “My Ilonggo Girl.”
Vesagas has also been tapped by several brands. He keeps fit by playing basketball when he can and following a diet.
Despite suffering from asthma as a child, he learned to deal with it. In an Instagram video post, he recalled how asthma “affected every part of [his] world, from school to the basketball court.”
He said, “These obstacles weren’t just physical. They became barriers to my education and my love for basketball but I was determined not to let them define me.”
Consistency
The 25-year-old said that keeping fit has always been important to him as an athlete but realized that it wasn’t just about working out. “It’s the consistency in everything, including sleep and recovery, that really makes the difference. Even with my busy schedule, I just don’t want to lose that discipline or let myself fall out of shape.”
He works out three to five times a week following a “push-pull-legs routine” that allows him to efficiently target all the muscle groups.
“I love doing bench press and shoulder dumbbell exercises. They really help build strength and definition,” he said.
When his schedule permits, he heads to a nearby gym in Cavite where he lives that has everything he needs, bringing with him a water bottle, towel, and a change of clothes. “I love working out to upbeat music, especially songs by Justin Bieber. It keeps the energy high and the mood right.”
Food as fuel
Vesagas said that while he does follow a diet, it isn’t a strict one—he just focuses on eating healthier so he loads up on fruits, vegetables, and lean proteins like chicken and fish, but avoids pork, sweets, chips, and anything too salty or fatty.
“My typical meals include chicken, salad, and rice. It’s a simple, balanced routine that keeps me fueled.”
He also takes creatine and pre-workout supplements to boost his performance, as well as a lot of eggs to support muscle growth and recovery. “Chips and chocolates are my weakness, so I try to stay away from them as much as possible.”
He does give in to his cravings from time to time, saying he’s naturally slim and needs some sugar in his diet. During his cheat days he indulges in cake or doughnuts.
How does he stay motivated? “Honestly, motivation isn’t always there, but I remind myself that consistency is the key. Even when I don’t feel like it, I push through because I know the results will come with effort and persistence,” Vesagas said.
“For people who want to be healthier, the best advice I can give is to always remember why you started and stay consistent. Progress comes over time, not overnight.”
