In this blog, I will supply all the required training and dietary advice. This article offers a systematic tutorial on how to lose weight alone or by a personal weight loss trainer.

I provide you with all the tools you need to achieve without a coach or a nutritionist, but that will help you reach your goals all the time.

I am going to tell you How to lose weight quickly, effectively and healthy

If you really do what is in this guide to weight loss training, weight loss nutrition, and the good weight loss mindset, you will be amazed at what you are going to achieve.

Now you just have to read this guide and apply it.

Being in shape, feeling good, is the dream of all people; it is the starting point of anything you do in life.

Then, why do people have trouble getting to their optimal weight?

Except for some people with hormonal problems, the vast majority, it is because they do not know the steps to follow.

I am aware that this is a dense guide but I will not be able to explain everything you need in four words.

Before going to work, I leave you a little introduction.

Losing weight and how to lose it for many becomes an almost unattainable goal. Not only do you want to be at the right weight when summer comes, you also want to be at the ideal weight all year long.

What you should not do is follow those types of diets that can make you lose weight quickly and not very safe for your health. Because what can happen is that when you leave them, you will regain the lost kilos and even more. Is it familiar to you with the rebound effect?

In order to prevent it, I urge you to follow this instruction or go to a professional who will safely and efficiently reduce your weight. It changes your metabolism and prevents you from recovering the lost kilos after a good diet accompanied by exercise and physical activity. However, after a while of practicing it and almost without realizing it, you will have changed your habits, you will eat better and you will continue exercising. Therefore, you will assume these habits of training and nourishing yourself on a daily basis such as eating, showering or brushing your teeth, that is, a habit that does not cause you effort.

I will provide all possible help in this article, sometimes with very detailed and technical information. And others with less technical and simpler information, but both of importance so that reading you can put them into practice step by step, you will be surprised believe me, you just have to take some time to read carefully.

I want to offer you the most complete and easy-to-follow guide possible to lose weight, reduce body fat percentage and increase muscle mass to be fit, feel strong and vital.

1. Factors that make it difficult to lose weight
2. Mindset and firm decision to want to lose weight
3. What should be the knowledge of a coach to lose weight?
4. Joint and muscular preparation
5. Types of training that exist to lose weight.
6. Tables of training routines
7. How to calculate your diet and everything you need to know.
8. Example of a diet with a balanced menu
9. Summary of which is the most effective methodology to lose weight.

Let’s start with the weight loss guide. 9 Secrets to Lose Weight and Never Get It Back!

1) Factors that make it difficult to lose weight

Several factors do not facilitate weight loss:

• You eat away from home due to lack of time.
• You travel often for work.
• You are not so young anymore and it is difficult for you to lose those extra pounds.
• You live a hectic pace of life, you don’t eat well and you don’t play sports either.
• You lack motivation to follow a diet and exercise.

Several factors that make it difficult to follow a diet or do any physical activity. You are aware that you must lose weight and have better physical condition, it is your dream but you do not make the decision. Do you plan to continue like this?

How to lose weight?

To lose weight, it is necessary to alternate physical exercise with a balanced diet and all this in a personalized way and adapted to your goal, if you do it with the help of a professional.

Weight loss is not feasible without reducing caloric intake and without consuming calories through personal training or on your own but knowing how you should train. That is, you should eat less or eat better and exercise. At first moderately, so that your muscles and joints adapt and then progressively increase the intensity.

That is why the personal trainer to lose weight will assess your physical condition and your needs, developing a custom training routine. He will also carry out an initial control as well as periodic controls to assess the evolution and results.

It is also important that you are mentalized and the complete decision to follow the diet and training. For this, a great will, enormous discipline and self-control are essential. EVERYTHING IS DIFFICULT UNTIL IT BECOMES EASY.

We know that it is not always easy, personal or work unforeseen events happen that prevent you from going to train. There are also commitments to go out to eat and of course you want to eat other things that you are not allowed. You are stressed, you don’t have time, you have a bad day, you are tired or you just don’t feel like it today.

Why do people find it difficult to achieve this dream? Well, because they don’t know exactly the steps to follow.

Some of us need advice on how and what to do. Here is the most complete guide with nine main points that will help you lose weight:

2) Mindset and firm decision to want to lose weight

The kind of life we ​​lead today leaves us little time to take care of ourselves. The work that occupies us many hours a day, exhausts us physically and psychically. Children and family also need our attention, that we dedicate time to them and why not also outings with friends.

With all this, it is not always easy to maintain the essential motivation to go to the gym and follow a diet. We get discouraged and don’t do it regularly or we definitely quit with the result of being overweight.

However, being overweight and not being physically active can become a health problem. They cause diseases such as obesity, diabetes, cardiovascular and others. So doing physical exercise and eating a balanced and healthy diet is advisable for disease prevention.

For this reason, it is essential to seriously meditate on our health and if we want to do something to improve it or prevent diseases.

The first step if we want to lose weight is to make the firm decision to put the means to do it. The next step once the decision is made is to become aware that this requires great will. We must find time to do physical activity, seriously follow the stipulated diet and most importantly not get discouraged and not give it up.

If you decide that a personal trainer to lose weight guides you, motivates you and advises you, then he will be by your side for if the moment of discouragement comes, encourage you, support you and motivate you to move forward together achieving results.

Motivation

According to its basic definition, motivation is a psychological construct that activates and directs behavior. A construct is an internal impulse or neural process that cannot be observed directly, but must be inferred indirectly from the observation of external behavior. An example of a highly motivated person is one who performs their tasks or work intensely and responsibly every day

In psychology, other examples of constructs are ambition, personality and assertiveness, which, despite not being directly observable, have a powerful influence on behavior.

Motivation indicates according to its definition, that it has two dimensions. One is, a directional aspect that influences people’s choices regarding their commitment and their time, another is with the intensity that they try to carry out these choices.

This definition helps clarify the concept of motivation, but fails to provide a strategy on how to change behavior.

Since the lack of regular exercise practice is a major problem in our society, the psychological principles that I will describe below can serve as a strategy to increase the level of practice.

Positive, negative reinforcement and punishment (The Personal Trainer has an important role).

A little information on how you can use the figure of the personal trainer to lose weight to help shape your behavior.

Goal setting is related to the concept of behavior; B.F. Skinner argues that behavior is shaped by its consequences. Therefore, the personal weight loss trainer can influence exercise fidelity through his reactions to the client’s behavior.

A behavior directed to an end, would be, for example, to endure a step class of 45 min and is called an operant. In addition, the possibility that an operant will be repeated in the future increases when the behavior is reinforced.

On the other hand, the possibility that the behavior is repeated decreases when it is punished. Reinforcement in any act, object or event that increases the probability that operant behavior will occur in the future.

Punishment is any act, object or event that reduces the probability that operant behavior will occur in the future

Therefore, reinforcement increases the probability that a behavior will be repeated and punishment reduces the probability that it will be repeated.

What does positive and negative reinforcement mean?

Positive and negative reinforcement refers to the consequences that increase the probability that a desired behavior will occur. Positive reinforcement gives the client something in response to her behavior, and negative reinforcement takes it away. Example, positive reinforcement would be congratulations on finishing a training session. Negative reinforcement would be freeing yourself from a task that you don’t like.

An example of positive punishment would be the criticism of a personal trainer towards you, for a bad technique of execution of an exercise.

An example of negative punishment would be the elimination of a privilege for a bad technique when executing an exercise or not achieving a goal.

In the event of little effort, it would not be appropriate for the personal weight loss trainer to resort to reasonable forms of disapproval or punishment. A leadership style based on reinforcement would be more appropriate because it focuses on your progress.

The sports coach or personal trainer Barcelona to lose weight will motivate you with new routines; new music or a new machine can help you want to exercise. Although the motivation is located in a deeper part in the psyche of the person. The individual is impelled to act by a stimulus of two possibilities: either he feels the compulsion to go towards a desire (pleasure) or he feels the need to get away from the pain.

An intrinsically motivated behavior is adopted for the pleasure that derives from it. An example would be the love of the experience of exercising and the feeling of fun while practicing.

An extrinsically motivated behavior is adopted to achieve another goal or result. An example would be the desire to adopt a behavior to obtain an external reward.

How to increase confidence?

Confidence is the main factor that determines success. When a person feels confident in himself he will dare to try almost everything and since success is an average, the more times you try, the probability of success will increase. Therefore, if you have confidence in yourself, you will be able to persist and work day by day until you achieve your goal, whether it is to improve your physical condition, reduce or lose weight or get the job you want.

It is important to take into account your motivation and your confidence regarding the achievement of the desired behaviors, to achieve a successful behavior. There are people who lack the confidence to carry out a training plan because they do not have a good concept of themselves or suffer from some type of anxiety.

“Bandura wrote self-confidence“, as a person’s confidence in her ability to take concrete actions that lead to a successful outcome. Self-efficacy is determined by the degree of confidence of the person regarding the accomplishment of a task and the perseverance in the face of failure or obstacles due to the achievement of the objectives.

There are four types of influences that affect or increase self-efficacy:

• Verbal persuasion
• Achievements in performance
• Effects of imitation
• Physiological anxiety or arousal

A positive influence on self-efficacy is verbal persuasion. For example, that of an expert in a subject encouraging you and telling you that you have potential.

Checking the progressive achievement of objectives contributes in a powerful way to increasing self-efficacy and confidence.

Observing how other people carry out goal-directed behavior can increase self-efficacy by increasing imitative behavior. For example, if they see that other similar people achieve the same goal of losing weight.

Having a mentor is important, in this case, the mentor will be a personal trainer but being honest, the most important thing is to take action. What does it mean to take action? Taking action means getting started.

It means not over thinking it and getting to work as soon as possible. There is a direct relationship between success and how quickly someone decides to take action. On the contrary, people who do not take action, what they do is make excuses and as excuses are our own inventions and are created by us, because we defend them with all our power just like a mother defends her child or an entrepreneur defends her project.

Decide and take action through a defined plan, and if it can be through a nutrition and physical activity professional, but please, do not live in tomorrow, do not live in the world of excuses. There are two paths that I want you to know. The way of excuses and the way of the result. Which one do you choose?

We continue….

The way you intuit that you can perform an exercise will influence your self-efficacy, and may increase or decrease your confidence. For example, when executing an exercise, the following may happen: your level of arousal in a positive way (I am capable) or in a negative way (no, I am too nervous).

In increasing your self-confidence, achieving success has more impact than anything else.

Methods to motivate

A particular psychological method can sometimes be helpful in motivating you. In this part, I will teach you techniques to minimize procrastination, overcome false beliefs, and use your imagination.

Minimize procrastination

A fable written by the fourteenth century philosopher “Jean Beridan” told the story of a mule that died of hunger while trying to decide between two bales of hay. Both bullets were equally desirable so the mule could not decide which one to eat. The fable represents human indecision.

It is clear that having good health and fitness is something everyone wants. But it is disappointing to see that the percentage of people who commit to a healthy and active lifestyle is minimal and also manage to maintain it.

When people perceive that there are too many options to decide on: diets, machines, personal trainers, various methods, ignorance of the sector, etc. The decision-making process leads to doing nothing.

When you perceive discouragement, think beyond the training session and try to influence yourself to train not only today or next week, but to do it for a long time. And if you notice that you feel procrastination or procrastination, it is because you are considering the options, paralyzed by indecision. You are trying to decide if the pain you feel outweighs the benefits. The personal weight loss trainer is definitely going to help you.

Know that the main failure factor is indecision. Immobility keeps you from taking action. A little secret: The subconscious always wants to take us towards the comfort zone; I fight every day so that it does not deceive me and keeps me safe in my comfort zone because if I let my subconscious win, then I do not evolve. You do not have to enter the comfort zone. Through autosuggestion and with the help of a mentor / personal trainer / sports coach you will be able to lose weight and the goal you set for yourself.

Motivation techniques

• You must write in a notebook the measurements and details of each training day, rate how the sessions, meals, emotions and perspectives of progress have gone.
• It is preferable to start with exercises that are familiar, to avoid frustrations and a lack of desire to continue.
• Frequently obtain information on the progress of either fat loss or increased aerobic capacity or strength.
• Instill the right behavior for a healthy lifestyle, find a mentor or role model who is committed to exercise, nutrition and coaching.
• If you didn’t achieve your goals in the past, you should focus on future goals.
• Doing the exercises the best you can, without seeking perfection, committing yourself and trying your best is already excellent.
• Agree and write a list of motivations and goals.

3) What should be the knowledge of a personal trainer to lose weight?

In the case that you want to hire a personal trainer or a sports coach:

The knowledge of a personal trainer to lose weight is to have a technical degree in physical activity and sport. As well as having nutritional knowledge, in addition to continuous recycling in both exercises and nutrition.

Therefore, he knows all the exercises to exercise all parts of the body, such as arms, legs, abs, buttocks, muscle toning, stretching, etc.

Another important factor is experience, by the way, they say it is a degree and it certainly is. The more amateurs or professional athletes you have trained, the more experience you acquire.

Have empathy to get to know your client emotionally. Know how to advise them, transmit them the benefits of following the diet and training to achieve the goals that are to lose weight.

How does a personal trainer work to lose weight?

You want to lose weight but are worried about regaining the lost weight after a few months Also not following the diet or training or losing the motivation to follow it on a regular basis.

That is why the involvement of the health and sports professional is recommended, such as a personal trainer to lose weight, with a personalized and tailored plan of training and nutrition according to your needs, which will help you achieve results.

In a first interview, the personal weight loss trainer will learn about your physical and health condition, asking questions such as:

• Pathologies, interventions, injuries etc
• Current physical condition, if you have played sports in the past.
• What are your habits eating, lifestyle, etc?
• For your goals

Physical tests

In addition, some physical tests will be carried out. These are composed of an anthropometric, kin anthropometric study, a body composition test is also done, as well as a fitness evaluation to know, for example, your strength or resistance. These tests will be repeated periodically to check the evolution and results.

The peace of mind that having a personal trainer to lose weight offers you is that they will advise you how to execute the exercises correctly without danger of injuring yourself and progressively to get used to the new rhythm. To achieve the final goal it will motivate you to follow the nutritional plan and training.

Assessment of this information and preparation of the training routine and personalized nutritional plan

With this specific information, the personal weight loss coach will carry out an evaluation and develop a personalized training and nutrition plan that will depend on the objectives, tailored to your profile and in collaboration with the nutritionist.

The exercises will be focused on whether you want to tone up, gain muscle mass or lose weight quickly. As you progress, both the nutritional and training plan will be modified.

Within the framework of nutrition, you will plan a diet tailored to you with the nutrients of proteins, carbohydrates, vitamins and minerals focused on achieving the stipulated objective. Depending on the energy expenditure, the diet will provide a sufficient caloric intake.

The personal trainer to lose weight as an expert will plan an exercise plan for you aimed at burning fat effectively. For your days off, he will recommend what type of sports to practice focused on losing weight and that you like.

If you find it interesting, be sure to read what follows, I will give you several practical ideas.

A personal trainer to lose weight

To lose weight on your own, you will need willpower, and it can take a long time to achieve this. How many times have you started a diet and stopped? Alternatively, how many times have you started going to the gym and finally stopped going? On the other hand, how many times have you dieted, lost weight and after a while have it back?

However, you will achieve it in less time and in a healthy way with the help of a personal trainer to lose weight. It will also motivate you so that training and diet are perceived as something pleasant and beneficial for your health, achieving your involvement and creating a link between both.

How to do the preparation?

The purpose of the preparation is joint activation. Gradually working the maximum degree of mobility of all the joints to raise the temperature and improve the lubrication of the joints.

It begins by working from the top to the bottom, that is, by the neck and ends with the feet. With gradual and wide movements of all the joints. Example, you will work more shoulders, arms and elbows if what you are going to do are push-ups or chin-ups. If you’re running, you spend less time on your upper body and more on your lower body.

Likewise, you will work on muscle toning with a rhythmic, gentle aerobic exercise such as rotation of the limbs, half squats, making jumps or doing a short run without moving from the site to activate legs, and to warm up ligaments, muscle bellies, raise the temperature, cognitive tissue, increase blood pressure, pulsations make joint movements of the upper body.

Specific preparation

After this, you must then carry out a specific preparation focused on the training that is going to be carried out. It means to warm up the muscle groups that we are going to work by performing movements similar to those in training, using materials to increase resistance such as dumbbells or rubber bands. This part can be done using machines and with medium repetitions. And if you are going to work with HIIT (High Intensity Interval Training), the warm-up should be more intense.

In the same way, the stretches should be general, working all the joints. Stretch the muscles so that they respond appropriately to the effort and as protection of the bones. Stretching improves the flexibility of the muscles. Moreover, later specific stretches according to the training to be performed.

If joint and muscle preparation is essential before training, so are stretching after finishing it. It is advisable to spend about 10 minutes to stretch the muscles, taking advantage of the fact that they are hot, avoiding them to contract after exercise, but stretch at a light intensity, never force.

Purpose of joint and muscle preparation

The purpose is to gradually prepare the joints and muscles to perform the subsequent exercises, whether technical, tactical, aerobic or anaerobic, in excellent conditions and obtaining maximum development.

When the body is exposed to stress without the proper lubrication and temperature of the joints, injuries or micro injuries can occur that you will avoid with the appropriate preparation. In addition to mentally preparing yourself for the exercise that you are going to do later.

You want to know more? Keep reading now the most interesting thing comes!

5) Types of training to lose weight

Exercises and types of training that help you burn fat

There are several exercises to lose weight or types of training to lose weight and regain the line or figure. Aerobic exercises to burn fat are effective by working the cardiovascular system in depth.

Some easy exercises to do in your spare time, for example running, walking, dancing, cycling or swimming

A priori, running or swimming does not have much complication and they are exercises in which many calories are spent in a short time. However, it is preferable to combine aerobic exercises with muscle exercises or strength training if you want to lose weight effectively and that the results are long-lasting. When you exercise weights, bars, machines and resistance, you will not only lose fat but you will also gain muscle.

Some exercises are preferable to do in the gym

That is why these exercises should be done in a gym preferably with the supervision of a personal weight loss trainer, to tell you how to perform the exercises and avoid injuries. It will make you exercise all areas of your body. Like shoulders, chest, back, forearms, biceps, triceps, abs, glutes and legs.

Resistance exercises, those of muscles promote muscle hypertrophy by increasing the size of the muscle with which more energy is consumed. On the other hand, they increase the heart rate and therefore spend more calories aerobic exercises,

I recommend working out in a variety of ways, but the best way is to work out strength / hypertrophy training combined with cardiovascular training.

Muscle is a natural consumer of calories. If you have more muscles, your body will have to spend more calories to maintain said muscles, for which reason, you will be on the couch at home watching a movie and your body will spend more calories for the simple fact of having more muscles or whatever. Yourself, your basal metabolic rate will increase.

In the gym, there are different disciplines or types of training that you can do using the machines, the strength of your own body and other materials already described such as dumbbells, bars, kettle bells etc. The important thing is that you know how to use them, intensity, rest, how to combine them, the order. That your programming is adequate and that you progress towards your goal.

Do you want to know what type of training is best for you and how many calories are spent on average in an hour of these workouts?

Keep reading and you know it…

Some exercises to lose weight quickly:

The effectiveness of these exercises will depend on the regularity and constancy in training. Training in an intense and sustained way is the way to achieve good results. It is not necessary to train every day, preferably three to five times a week and constantly.

I remember the importance of being well hydrated you must drink fluids during training, water is necessary to burn fat.

-Running on the treadmill

It has some advantages compared to running on the street, you don’t have to worry if it rains or not. You don’t have to get around people, traffic, you can adjust the incline, speed.

If you need to, stop when you want and comparing the surface of the tape with the ground, your knees and ankles suffer less because it is not so hard.

You can burn 500 to 700 calories per hour. If you are significantly overweight, I recommend that you do not run, start walking intensely and strengthen the skeletal muscles especially that of the lower body, while reducing weight and reducing the joint tension of your knees, ankles, hips, etc.

-To swim

It gives you the opportunity to achieve your ideal weight with a low risk of injury compared to other physical activities. Swimming is among the most complete sports, it is an excellent cardio exercise, lowering calories, decreasing body fat, stylizing the figure, and reducing cellulite in women by promoting circulation and keeping you in shape. It has benefits for the cardiovascular system, strengthens the muscles avoiding the impact of the joints, since the water facilitates movement, lightening our body.

A moderate intensity workout (60-70% of your maximum heart rate) will help you burn many calories. It is convenient to intersperse moderate training with more intense and rigorous intervals so that caloric expenditure is even higher. Also reducing rest times.

Changing styles is a good way to burn even more calories, for example combining front crawl, breaststroke and backstroke. The chest and butterfly styles are more effective to burn calories since the strength of the whole body is needed to perform them. Swimming in the front crawl mode at a strong pace can lose 9 to 11 calories per minute. 400 to 500 calories per hour at medium intensity.

-Spinning

All types of people and of all ages can do this very popular activity in all gyms. It is an aerobic exercise in which the intensity and effort can be modified to achieve short or long-term goals. It benefits all those people with joint pain or circulatory pathologies, improves concentration, motivation and stress. This enjoyable, fun and social exercise can be done in a group listening to music, preferably accompanied by a room technician to guide you in the rhythm and intensity of pedaling.

Spinning, in addition to making you lose weight, is a good way to stay in shape with a low risk of injury. Spinning mainly works the lower body, strengthening the muscles of the legs and buttocks. However, if done correctly and by modifying strength and resistance, you also strengthen the abdominal, calf, trapezius, back and lumbar muscles. With spinning, you can lose up to 600 calories per hour.

-Body Pump

It is a training plan that combines aerobic activities with muscular effort through weight lifting. It is a guided, group and dynamic training with music in which a muscle group is exercised with each song. The main muscle groups are exercised seeking to increase muscle mass and burn a large amount of calories and fat. The Body Pump promotes physical resistance, strengthens the joints.

Several ordered repetitions are performed where strength is worked, muscles are defined and toned. Discs, weights, a bar and an aerobic bench are used to perform the exercises. The weight to be lifted and the intensity of the exercise will be based on the objectives of each one and their capacity.

They are high intensity workouts with short breaks between exercises so the results are seen soon. It does not require choreography or postures to learn, push-ups with weights and squats are some of the exercises during training.

Three workouts per week are recommended, resting one day every two training days for the results to be effective. For people who are not in good shape or have never done Body Pump, the personal trainer will advise the weight to be lifted, the intensity and the pace progressively.

With the Body Pump, you can lose up to 500 calories per hour. If you are significantly obese or overweight, I recommend that you make sure that you perform the exercises well, with the proper technique, that your trainer controls your heart rate and that the first two weeks do not push yourself too hard. We will use these first two weeks to strengthen habits and prepare the body, joints and muscles.

-Elliptical

It is a cardio machine, which may seem like one more for running, but it is not, it is much more. It consists of two bases, type pedals to place the feet and two vertical bars to hold you and move your arms when practicing the exercise. An important point of the elliptical is that when running, its cushioned movements avoid impact with the ground. Its smooth and constant movement makes it recommended for overweight people.

When running with the elliptical being an aerobic machine, you also move your arms together with your legs activating all parts of the body. By working the upper body, we can tone it, in addition to involving the abdominal wall that we will keep tight throughout the exercise. Due to the movement with the legs, you exercise the hamstrings and strengthen the joints without damaging them due to the absence of impacts.

By exercising the upper and lower body during training, you burn more calories, since you have your whole body in full motion. In addition to burning fat and strengthening the muscles, it favors body control and balance due to the coordination involved in movement between the upper and lower body. You can lose between 400 and 500 calories per hour.

–Step

It is a frequency of exercises on a step and given its ease, it is one of the most widespread, popular and suitable for all people. Difficulties are made on the step (step) doing it at home or in the gym guided by a technician. It is a variation of aerobics where combinations of aerobic exercises are performed with motivating and upbeat music.

As experience is gained, the difficulty is increased by varying the height of the step, the higher the greater the effort. There are several levels, although the recommended are three:

• Level 1 = 10 cm. Indicated for beginners.
• Level 2 = 15 cm. Indicated for already initiated.
• Level 3 = 20 cm. Indicated for people who are experts in physical shape.

The training consists of 4 parts to music ritual.

1. About 10 minutes of warm-up
2. Aerobic, 30-40 minutes to work resistance, lose calories and cardiovascular capacity that will gradually
3. 10-15 minutes to work abdominal muscles, back and arms
4. For the stretches to finish

It is preferable to be guided by a professional, as it must be done correctly to avoid ankle and knee injuries. It should be raised straight ahead and smoothly placing the sole of the foot completely and going down looking at the step. Do the exercise with the proper position, legs semi-bent, tight belly, contracted buttocks, hips and shoulders aligned to the body, relaxed knees and the momentum at the same time.

Its benefits are various, aerobic and muscular endurance, cardiovascular system, flexibility, coordination, concentration and physical strength. Strengthens the hip, leg and buttocks. It also improves memory and reduces anxiety. With this step, you can lose up to 500 calories in an hour.

-Muay Thai

It is a discipline within the martial arts, it is also known as Thai boxing and means combat or fight. Of Asian origin, it is practiced by means of combined blows of fists, arms, elbows, legs, knees, feet, throws, holds and sweeps. Like all forms of boxing and martial arts, it has several levels.

It consists of 5 rounds and the duration of each one is 3 minutes and the rest time is 1.30 or 2 minutes depending on the federations. Although it is an extreme discipline, it has a regulation with some prohibitions; its bases were established in the 16th century. In some countries, it was banned and in others like the Netherlands, it is very successful. With Muay Thai, you can lose up to 750 calories per hour.

I also recommend boxing; kick boxing, jiu jitsu, krav magá. Martial arts provide discipline, improvement of self-esteem, confidence, coordination, improvement of physical condition and of course are excellent workouts to lose weight.

-Zumba

It is a physical activity where group aerobic exercises are performed to the rhythm of Latin music (salsa, samba, merengue, cumbia, etc.). This sports modality encourages exercise by combining it with dance culture, resulting in a fun way to lose weight. It is currently in high demand in fitness, is directed by a specialist technician and is practiced in more than 180 countries. This discipline is suitable for all types of people and ages, in addition to losing weight improves mood.

To lose weight more effectively during the hour-long workout, combine slow and fast paces with sets of exercises to tone your muscles. Flexibility and balance movements are combined with muscular and cardiovascular work to burn calories while having fun. Zumba is recommended three days a week to obtain good results and better if you also combine it with another discipline. There are also other specific types of Zumba.

It has several benefits, such as losing weight, reducing body fat, tones some parts of the body, improves coordination when executing different choreographies. It keeps you in shape, reduces stress and blood pressure, and improves lung capacity, cardiovascular function among others. Even being a cardiovascular activity it is a moderate training and does not imply an impact on the knees and ankles. That is why for people with joint ailments it is a good alternative. Depending on the intensity and combination of exercises, you can lose up to 800 calories per hour.

-Aquafitness or Aquagym

A practice alternates the benefits of swimming and aerobics. It gathers different training programs adapting them to be able to do them in the water, generally in a pool. Even people with injuries, mobility problems or overweight can carry out this discipline since the water lightens the body weight, facilitating joint and muscle mobility. In addition, when performing the exercises in the water, it allows making effective movements with more safety avoiding injuries, falls, etc.

Without realizing it, you are toning due to the effort exerted by your muscles and joints evenly with the resistance of the water. Water stimulates and activates circulation due to the pressure exerted on the skin, favors oxygen exchange and lung capacity due to the work carried out by the heart. It also helps to maintain bone density, although in this case, it is not the most effective of the disciplines for improving bone density, even so, it favors bone density in the hip, spine and does not need support to do the exercise.

It also helps lower joints and weight loss. Depending on the intensity of the exercises and rest times, you can lose between 500-700 calories per hour.

-HIIT

It is a high intensity interval training, which stands for High Intensity Interval Training. It is considered one of the most effective ways to burn fat and improves stamina. Practicing HIIT favors our ability to oxidize fat and glucose. By metabolizing our body fat, it improves our performance by lowering the body fat index. At the same time, if you metabolize glucose efficiently, your aerobic endurance will improve considerably.

High intensity interval training (HIIT) involves combining periods of low intensity exercise 50-60% of heart rate with high intensity cardiovascular exercise approximately 80-90% of heart rate. This acceleration and deceleration makes them so efficient, since you manage to burn more calories in 10 minutes than 30 minutes on the treadmill. Alternatively, two weeks of HIIT training you get better results from your aerobic fitness than six weeks of resistance training. These peaks in intensity cause the metabolism to accelerate for another hour after the end of the cardio workout. Therefore, the caloric loss continues 24 hours.

To obtain good results when it comes to burning fat, it is recommended to perform three workouts per week and on those same days also do weights or strength training, but this should not always be the case. It depends on your condition and goals.

The optimal thing will be to train three to five days a week. In HIIT training, you don’t need equipment, you don’t need weights, machines or absolutely anything. You just need your own body and a lot of motivation.

There is a wide range of exercises to choose from as long as you apply the technique of combining high and low intensity. You can do them in the gym or outdoors, as long as you know how to perform the exercises or are advised by a personal trainer to lose weight. You can lose 900 to 1200 calories per hour.

-Tabata

It is a modality similar to HIIT, it is also an intense training with short intervals. This method, like HIIT, can be applied to any exercise. The usefulness of doing short periods with intervals and short breaks between each other and with maximum intensity is to improve the aerobic and anaerobic systems.

With this, you promote cardiovascular endurance as well as releasing more growth hormone and testosterone. Therefore, we achieve greater anaerobic capacity, muscular endurance and increase metabolism to obtain a higher caloric expenditure during training and at rest. You can lose 900 to 1200 calories per hour.

-Crossfit

It is a high intensity, functional workout that combines strength and endurance and quite popular in gyms. Improves aerobic capacity and therefore increases resistance and favors the development of other exercises. However, being a high intensity training it is possible to have injuries, so it is very important to perform the exercise technique well and know how to define the intensity at which you should train, depending on your level.

With Cross fit you can get good results but first by making sure that you know the technique, that you are advised by a personal trainer to lose weight or start with someone who will advise you properly and give yourself at least a month to learn the basic technique.

Results of a study published by “The Journal of Strength and Conditioning Research in 2013”, carried out on people who practiced this modality, showed that training 10 weeks in CrossFit for 5 days a week, decreases body weight around 2.6% – 3.8% managing to lose more men than women. The percentage of body fat is also reduced, 18.9% in men, 12.8% in women after 10 weeks training. And it increased lean mass around 1.4% and 2.2% in women, which was higher than in men.

Very high intensity training for 20 minutes, with routines for the whole body you can lose 260 calories the same as you would lose during 30 minutes of normal training. Crossfit brings together power, endurance, flexibility, balance, agility, speed and physical strength based on the combination of different exercises. You can lose 900 to 1200 calories per hour.

-Training in circuit

Circuit training is also a good option for burning fat. So it is interesting to combine aerobic exercises with strength exercises to try to lose only fat tissue and tone. Therefore, training must be aimed at burning energy and maintaining muscle mass. In this way the muscle will raise the metabolism helping to burn calories. Strength exercises provide us with muscle mass that will allow us to face exercise in better physical shape. Cardiovascular problems without getting so tired.

A strength and resistance training plan with general exercises with high repetitions and light and moderate loads, plus the right diet is the perfect way to lose fat. An exercise program to exercise all muscle groups, such as lunges, squats, bicep curls, functional abs, standing rows to exercise stabilizers, pectoral dips, etc. With high repetitions (14 to 20) in circuit and with light-moderate load for a time of 30-40 minutes.

Preferably two to three times a week and always before cardiovascular exercise so that strength training has double utility. On the one hand, eliminate part of the muscle glycogen stores so that the body can access fat stores more easily. On the other hand, the stimulation of lipolytic hormones catecholamines, true fat burners, achieving an efficient and effective fat burning result.

As you get fitter, you can train up to five times a week. Circuit training combining strength base exercises, HIIT and cardio, it is recommended that they do not exceed one hour.

-Calisthenics

Men and women can do training, in the gym it is very popular and has many benefits. It is a very complete workout, it is not only used to exercise the arms, it also increases resistance. You use the bars to lift the weight of your body, that is not easy, and if you do it often, it will make you achieve great muscular endurance and strength that will serve you to perform other exercises.

When you train with the bars, you are lifting your own weight. Therefore, you are working and strengthening the muscles of the abdomen and back, which is excellent because it will progressively lead you to adopt an upright posture relieving back discomfort such as neck and lumbar pain. In addition, the stretches that you do in them help to relax and reduce the tensions that are produced in the back muscles.

It also provides benefits to the core area, buttocks, hips, legs and waist so you tone your entire body. Although not as fast as cardiovascular exercise, calisthenics also helps burn fat and calories during training and in the long term is more effective than cardiovascular training, due to the increase it provides in basal metabolism.

Strength exercises, in addition to nourishing muscle mass, help to burn fat more intensively and lastingly if combined with high intensity circuits since it favors the increase in oxygen consumption post-exercise and the stimulation of lipolytic hormones catecholamine’s.

-Dumbbells

This weight loss workout should always be done before cardiovascular exercises for your strength training to be more effective. I have already commented previously the reason why the order of training should be like this.

In this way, when you go to perform cardio exercises, your body must consume another source of energy, such as fat, in order to perform.

On the other hand, if you do the cardio exercises first, you will use your muscle glycogen reserve and when you go to the weight exercises, the muscle will be exhausted.

To lose weight you should train with weights 3 days a week, preferably with full body training every day. You should do exercises that involve the movement of various muscles such as a military press, bench press, squats, row, triceps, bicep curl, hip thrust, deadlift, etc.

In the case of women, you should bring your performance to 70-80% of your capacity if you have a medium level, if you have a beginner level you do not have to force so much. I always advise seeking advice from a personal trainer to lose weight, thus avoid injuries, and perform the exercise correctly.

Weights help you because they strengthen your muscles and bones, facilitate the performance of other activities and prevent injuries. You also stimulate the metabolism that allows you to lose weight since it increases the basal metabolism, increases the consumption of oxygen after exercise and increases the stimulation of catecholamine lipolytic hormones.

-Summary of cardiovascular training

 Several cardiovascular exercises can be performed to lose weight, whether at home, outdoors or in the gym. Example:

Running: This activity is one of the favorites; you can run outdoors alone or in company enjoying the surroundings.

Rope to jump or jump rope: It will make you increase your heart rate quickly, as it is difficult to maintain the exercise for a long time, do intervals of 3-4 minutes.

Aerobic rowing: You will work the coordination of arms and legs, in addition to strengthening the muscles of the back. This activity is a good option if you have an injury to avoid impact or to rest your legs.

Swimming: You strengthen the muscles of the upper body, at the same time you will make your heart work a lot. It is a good option for people who have a knee or ankle injury.

Boxing: With a partner or with a bag in the gym, it improves coordination and flexibility. Ideal for stress relief, do a 2-3 minute interval workout.

Elliptical machine: It is an excellent cardiovascular training, when you exercise it you work your arms and legs without impact.

Aerobic sessions: It is a magnificent activity for the whole body; you will tone hips, buttocks and legs.

Jumping jacks: It is the classic school physical education exercise, standing up you jump spreading your legs while raising your arms and clapping your hands.

-Super Series

It is a very fast way to burn fat and build muscle in the gym. With the super series method you will carry out the anaerobic exercise of the weights in a more aerobic way, so by increasing the muscle mass you will increase the metabolism more effectively than with cardiovascular exercises.

With the super series, you perform two continuous exercises of different muscles. That is, first, you work a muscle group with a specific series of exercises and then you work another different muscle group with a specific series of exercises. When you do two super series exercises of the same muscle group they are called biseries and if you do three exercises they are called triseries and if you do more than three they are called extended or giant.

When you do super series you cannot rest between exercises, only the time to change exercises or if you change machines or weights. If you decide to work openings followed by dumbbell presses, you shouldn’t do any breaks. That is, as soon as you finish the last repetition of the series of openings, you would begin the series of press. Rest times are stipulated between one super series and another. Later I will detail a training routine table as an example.

-Giant series

This type of fat burning workout is very effective. It consists of exercising a muscle from several angles to the maximum within the same series. Different combinations are made. Movements ranging from the easiest to the most difficult are usually performed in order to exercise the muscle fibers from various angles. With large muscle groups and abdominals, it is more effective.

I’ll show you several examples of workout routine charts later, so don’t give up!

It’s worth reading on!

6) Exercise routine tables.

Here are some training tables for different disciplines, which will surely help you. Pay attention and use them well.

ROUTINES FOR HIIT:

–Routine for cardiovascular exercises with high intensity intervals: HIIT can be done with any cardio exercise. For example, on a stationary bike, on an elliptical, on a treadmill or running in the street, on a stair climber or on a rowing machine.

Here are two very simple examples.

–HIIT training routine for beginners: Exercise routine to perform three times a week.

This HIIT workout should be repeated three times with a 5-minute break between sets. It will not take you more than 50 minutes. Tip: take advantage of the break to do sit-ups and thus, one more task that you will have done.

Remember that success is found in completing tasks!

So complete your training in the same way that you complete your work assignments. I recommend that you train in the morning.

Every time you finish training, you will feel happy because you will release endorphins. Endorphins are released when you do something good for yourself that improves your life.

It will make you feel good, happy and you will be more confident to face the day. Start now!

–Routine for people already started in HIIT:

TABATA ROUTINES:

As I explained earlier, the Tabata method is short duration, high intensity interval training.

It can be applied to all exercises, and the mode is: You perform the maximum number of repetitions you can of an exercise for 20 seconds with a 10-second rest.

In a few minutes, you will carry out a complete, short, intense workout that generates great results.

You can apply the method in pull-ups, push-ups, squats or lunges, even alternating several exercises.

If you are going to use a load, being this intense method, it is preferable that you use a load of between 50-75%. It would be interesting to improve performance, for someone else to help you count the time of exercise, rest and repetitions you do for you so that you are not pending and you can focus on training.

When you use cargo, do not leave it in the rest time so as not to spend time. Do Tabata training 2 or 3 times a week and as a complement, do another of longer duration and moderate intensity.

If you alternate them on the same day, do the Tabata training last because you will not be able to reverse it, you will be too tired.

High intensity workouts are not suitable for everyone, therefore, if you do not see yourself trained, do not do it. It is advisable to carry out stress tests and a health check to know that you are capable of doing it.

As I have already mentioned, if you have not trained or have not trained for a long time due to being overweight or for whatever reason, do not start with a HIIT training. Start with a simple training with a correct progression.

ROUTINES FOR SUPER SERIES:

–Training routine: This one-week routine table is aimed at working super series of the same muscle group but working the whole body in a balanced way.

I do not recommend doing this training for beginners.

Isolation and compound exercises are done to exercise all muscle fibers. This table is of a higher level of intensity than conventional training routines, so an increase in basal metabolism is achieved and consequently greater fat burning.

To accustom the body to super series exercises, initially the rest times will be longer. In this way and since the same muscle group is exercised, it is thus given oxygenation time.

When you train Super Sets, you should warm up more intensely the entire muscle group that you are going to train that day.

You must perform the super series, triseries and extended series until muscle failure, calculating your limit.

Given the intensity of the exercise, in the case of the load weight of the weights, discs or machines should be less than those normally used should.

Only go to muscle failure if you are prepared enough for it!

WORKOUT ROUTINES FOR GIANT SERIES:

–Shoulder routine: With this routine, you will exercise all three heads of the deltoid. To get to complete the exercise since congestion is sought, it is better to use light dumbbells because with a lot of weight you could not finish the exercise. Continue the series, with series of a compound exercise, with normal rest patterns.

–Routine for abs: There is no use doing a thousand sit-ups. It is better to concentrate on locating well and doing the abs very well, getting the most out of the exercise doing the training that I indicate, than doing a thousand and one badly done.

You must do it on both sides.

You can also perform giant sets for a single muscle, an example:

Bench press + Incline bench press + Pulley openings.

  For different muscles, an example:

Dumbbell chest press + Low pulley row + Pushups + pull-ups.

–Routine for chest: Next, I put an example of a giant series of chest with its respective rest.

–Resting guidelines in the giant series: The time you must rest between two giant series is 4 to 10 minutes. Between the exercises that make up a giant series, the rest time can reach up to 30 seconds.

–Suggestions for performing the Giant Sets routines: You can perform up to six giant sets per workout. Resting for 30 to 60 seconds between exercises and between sets, you can rest for 4 to 10 minutes.

To be able to optimally perform your supersets or giant series, make sure you do it at the time of day, so you avoid waiting and meet the times.

MUSCULATION ROUTINES:

This training plan or routine aimed at people who want to start in bodybuilding and those who have not trained for a long time. It consists of global exercises that allow you to exercise your whole body every day so as not to overload any muscle group.

The Routine is planned to always work an upper body exercise and then another lower body exercise.

Thus, we prevent injuries by having adequate rest between muscle groups. No more load will advance faster, you must perform the exercises correctly.

We start with simple exercises to perform that involve the large muscle groups by indirectly activating the small muscles.

Dumbbells or pulleys are used although most of them are performed on directed machines.

–First level routine of 6 weeks and with 3 days of training per week:

–Second level routine of 6 more weeks of training of 4 days a week: After the first six weeks you already have enough muscular resistance to go to another level by increasing the intensity.

This is made up of a divided routine to execute the most important muscle groups: Shoulders, back, chest and legs. A different muscle is worked each day with multi-joint exercises.

Indirectly biceps and triceps will be activated with basic exercises.

7) How to calculate your diet and everything you need to know.

Everything you need to know to take your own nutrition and program your diet.

You know that to lose weight you must reduce your daily intake; you cannot eat more calories than you expend.

To maintain a weight, your calorie intake will be similar to your caloric expenditure. On the other hand, if you want to increase muscle, the intake will be higher.

For this, you need to know your caloric expenditure in practically a state of rest, known as basal metabolism.

I am also going to teach you how to calculate your caloric needs to calculate the appropriate diet for you.

How is basal metabolic rate, MB CALCULATED?

They are all an approximation.

I will show you two of the most frequent and based on a prototype of a 30-year-old man, 85 kilos, height 1.75 cm and 14% body fat.

1. Harris-Benedict formula: This is one of the most used formulas; there is a margin of error, especially in obese people. That is, the higher the muscle mass or fat index, the higher the margin of error:

MB Male: 66,473 + (13,751 x weight in kg) + (5.0033 x height in cm) – (6.7550 x age in years).

MB Woman: 655.1 + (9.563 x weight in kg) + (1.84 x height in cm) – (4.6756 x age in years).

 I calculate a prototype example: male 85 kg, height 1.75 cm, 30 years old:

 66.473 + (13.751 x 85) + (5.0033 x 175) – (6.75 x 30) = 1908.24 kcal.

2. Basic formula: To make the calculation, this formula is much simpler since it does not consider gender, age, height and fat percentage:

MB Man: 1 calorie x weight in kg x 24 hours.

 MB Woman: 0.9 calories x weight in kg x 24 hours.

 Calculation example man: 1 x 85 Kg. X 24 h. = 2,040 kcal.

 How to calculate your caloric expenditure

The basal metabolism is the amount of energy you need in a state of rest and can vary according to the characteristics of the individual.

The energy demand in people who walk, work, run, changes, so you should know what this caloric need is.

There are different activity evaluation tables.

The first is more concentrated by Harris Benedict and the other is more extensive and detailed.

In weights, men generally have more strength than women have and can carry more weight, their % RM is higher.

Another way to calculate calories and what is even more interesting is that you will be able to calculate with relative precision the calories you expend during your training.

How to calculate your diet

You have already seen how basal metabolism is calculated and how caloric or energy expenditure is calculated.

Then I am going to show you how to create a personalized diet with the nutrients your body needs according to your physical activity and your goals.

A diet does not mean doing a diet (word that I do not like at all) and starving as some think, it serves to muscle, tone, define-lose weight.

It means providing your body with the 6 nutrients it needs at all times: carbohydrates, fats, proteins, vitamins-minerals and water depending on your needs.

Here are three of the most demanded cases in the gym: how to lose weight, stay in shape and gain volume. Probably if you are reading this article you want to lose weight and then start focusing on increasing your muscle mass.

The proportions must be adjusted as you get results. Once you know the calorie needs and goals, you have to distribute the nutrients.

You should use the following general ranges:

• Lose weight or define. Proteins 20-35%, carbohydrates 35-45% and 15-25% healthy fats.
• Keeping fit. Proteins 20-35%, carbohydrates 45%, and 25% healthy fats.
• Gain Volume. Protein 20-25%, carbohydrates 50-55%, healthy fat 25-30.

The applied values ​​are standard and the most used. Although each person is different so to adjust these proportions, a personalized assessment should be made.

8) Example of a diet with a balanced menu and guidelines that will change your life

Surely every time they talk to you about diet, you relate it to the idea of ​​a “torment”, to go hungry, to eat non-palatable and repetitive foods.

That is why you intend to follow it severely to lose more weight in less time, which is a mistake and now I am going to explain it to you.

Decide on a balanced and healthy diet

If you are proposed to lose more than one kilo per week you will probably end up losing muscles, you will regain those kilos and gained.

Do not trust miracle diets, if you want to lose weight, do it in a healthy way so that it is effective and efficient or what is the same, not only lose a few kg or many kilos, what I want is for you to lose all those kilos of weight (fat) but also transform your body and mind.

Only then can you succeed in getting what you want.

The goal is to lose body fat, not body mass.

The following case may happen: losing weight but still having a high level of unhealthy fat, having lost muscles and the exclusion of some macronutrient (always necessary) also harm your health.

So that this does not happen the diet must be balanced and personalized, which teaches you to change habits so that the results are lasting.

What is the risk of being obese or overweight?

Excess weight is not only aesthetic; it is also a health risk.

It is convenient to lose weight to not only improve your physical appearance and make your clothes fit better, but mainly because abdominal fat favors the development of cardiovascular diseases such as heart failure, hypertension, diabetes, increases the level of cholesterol, triglycerides and obesity, among others. .

Obesity is considered the excess fat accumulated in the body, if it exceeds 33% in women and 25% in men.

Consequently, I repeat repeatedly the importance of eating in a healthy and balanced way accompanied by physical activity.

What is your excuse for not training?

 Remember there are only two paths, the path of success and the path of excuses.

Which one do you choose?

Performing physical exercises three times a week at least, will help you prevent diseases, strengthen the muscles avoiding back pain, lumbar pain and others. It also keeps you in shape, improves stress and sleep and, together with food, keeps you in a correct aesthetic and healthy state.

Some guidelines that will help you a lot:

• You must be clear about your goal, remember it, and persist until you achieve it.
• I recommend that you write your goal on a piece of paper and when you get up and go to sleep, read your goal aloud.
• You must write in the present, in the first person and in a positive way. Put an exact date. Example: I have 20 kg less 1 -1 -2020. Only in this way can your order be registered in the subconscious.
• One way or another DOES IT! The nutritionist / personal trainer will develop a personalized diet tailored to your needs and goals without endangering your health, it will motivate you, a key factor without a doubt.
• When you go shopping, do it with a full stomach, you will avoid temptations or buy more than you need.
• Do not have food at home that an athlete would not have. Find a reference and follow it.
• Buy more fruits and vegetables instead of products such as cookies, sweets and others that contain sugar, if you have fruits that are low in calories you will end up eating them.

I repeat, look for a reference and follow it!

• Athletes eat healthy, eat natural, and do not eat cereals to lose weight that we all know or shake to lose weight.
• You are not what you eat. You are what you nourish yourself! Learn to differentiate between eating and nourishing yourself.
• Write down in a notebook what you eat daily, the exercise or physical activity you do, it will help you self-control, to know where you are failing, because when you write it you can analyze it. Everything that is recorded can be analyzed.
• While you train, your drink will be water. Forget isotonic drinks unless your training is intense and exceeds an hour and a half.
• One strategy is to eat in small plates, you will see the plate full and you will eat less but visibly it will seem enough.
• Sleeping 7 to 8 hours, getting a good night’s rest is good for losing weight. If you sleep little, hormonal changes can occur that will make you gain weight.

I have been telling my clients for years that sleep is a key pillar of health.

Do physical exercise at least three times a week. Commuting to or from work (if nearby) to city by bike or walking, not taking the elevator, climbing stairs.

Change habits and lifestyle to healthier, that very little by little you will feel more energetic and agile.

9) Summary of which is the most effective methodology to lose weight

Cardiovascular training is a great training modality to lose weight and lose body fat, especially if you train at 60% of your heart rate since the source of energy that you are going to use will be mostly fats.

So cardio is a good partner to burn fat during training but if you only do cardio, rest assured that you will stagnate as you improve your physical condition.

Undoubtedly the most effective and efficient methodology to lose weight and reduce the percentage of body fat in the long term and definitively, is to optimally combine hypertrophy or muscle mass training with some type of HIIT training and interval rhythm sports.

When you train weights, bars, machines, general strength base and HIIT, that is, anaerobic training, we use muscle glycogen as the main source of energy.

If you combine weight training or strength training with high intensity training, you will increase your oxygen consumption post exercise and your basal metabolism will also increase. It will also increase the stimulation of testosterone, growth hormone and catecholamines. Essential hormones in fat loss, weight loss and building muscle mass.

Post-exercise oxygen consumption is directly related to caloric expenditure or energy expenditure.

Relationship between basal metabolism and muscle mass

Basal metabolism is directly related to the amount of muscle mass you have.

In other words, muscle is a natural consumer of calories by having more muscle mass you will spend more calories.

More muscles = Higher basal metabolism = Burn more calories without doing anything, but as long as you have a more muscular body!

In addition, achieve this muscle mass can only through strength or weight training, that is, sarcomeric or sarcoplasmic hypertrophy.

To achieve excellence in terms of results, it is essential to carry out a nutritional program or diet totally personalized to your goals, weight, height, activity factor, stress factor, profession, and work schedule with a nutritional timing adapted to your training time, taking into account if you have any allergies and food intolerances etc.

My advice is:

1. Take action now! Being successful is directly related to how quickly you make decisions. Remember that every action carries a reaction. If you decide to start, you will surely start to see results very soon.
2. If you are overweight, focus your training on weights and basic strength training in general.
3. Do non-impact cardio and start with continuous aerobic cardio to gradually evolve to a high intensity workout
4.  Eat a diet based on natural foods. The foods our grandparents ate. The nutritional program must be personalized to your objectives and casuistry
5. Supplementation can help you but always with the recommendation of an expert nutritionist.
6. Never stop believing! In fact, you must feel that you have already achieved it and that you are already happy about it.