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Mindset

Don´t take things personal

15 The struggles of being obese
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For the past months I´ve been taking more time to see and listen to how people react and respond in different situations, what I´ve found is that we spend most of our time blaming and complaining other people and the circumstances for everything negative that happens to us. We also have the bad habit of criticize and make fun of people, when someone has a big goal we take them down. This happens with people you know they may be friends, family, neighbors, coworkers, classmates.

In our everyday life we can come across with very negative and disrespectful people, it can be the cashier in the supermarket, the waiter in the restaurant or any other that you come across for just a couple of minutes. Having a small misunderstood and dealing with people who is disrespectful even for just a couple of minutes can have a negative impact on you at least for a couple of hours if you don´t know how to act or respond to those events.

The first thing we need to understand and realize is that everyone of us is living their own hell, there will be people who are having the most amazing day of their lives but there will be others who are living the worst day of their life, they have health issues, may be a loved one is in the hospital, someone had an accident, they got fired from their job, etc. They´re living a very stressful situation and even depression or anxiety is making things worst and they don´t know how to deal with all those negative situations so they tend to treat people badly, this doesn´t mean that you did something wrong or that you are looser, the negative way of responding and reacting is a reflection of them.

What you need to do in this cases is work on yourself every day to be immune to those aggressive comments and negative people do not give them importance, ignoring them is a good strategy but not everyone can ignore.

When the negative comments come from someone closer to you like a friend or family member it is harder to ignore them and they can have a negative impact on our emotions and believes. When you set a goal you need to be prepared for the comments and critics, many people are not going to support you and there´ll be someone who try to get you down.

We´re all looking for attention and we all want to be part of a group so when you want to get higher and you set bigger goals many people from that group will try to keep you in that same place because they don´t want anyone around them to succeed, as long as all of are in the same level everything is fine but once you start setting bigger goals and plans that´s when you are crazy, when you´ve changed and when some of those people won´t support you anymore.

The best you can do is do not let any comment affect you, and they way to do that is by not taking things personal, if they think they don´t deserve good things, if they thing they can´t achieve their goals, if they think they´re not destined for something great then that´s fine we all have certain believes of what we are capable and what´s possible but that doesn´t mean that you can´t follow your dreams.

Before sharing your goals and plans with someone else think about it, are they going to support you? in some cases it is better to keep your goals and plans in secret if you know that they´re not going to support you it doesn´t matter if those people are close friends or family, if you know someone who is going to support you and motivate you and who´s going to be there when you need them then go ahead and share your plans with them.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Fat loss is a life changing choice

18 Weight loss is life changing
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There are so many fitness and weight loss programs, there´s a lot of information out there and a lot of fitness experts or gurus or influencers giving their advice but the problem with obesity, overweight and related diseases is still there.

We have access to everything we need to know, all the information is out there, but you need to do the research and figure out what´s the truth, which are myths and lies. There are so many guys and girls putting a lot of myths and lies to sell their stuff so don´t believe what you read or hear, if something gets your attention research more in depth to find out if it is true. With all this you end confused and overwhelmed and once you find the truth most people still don´t get results or it´s hard for them to maintain them.

There´s a big gap in fitness that most experts do not talk about, many of us know what to do and still don´t do it, we have the right information but for some reason we don´t feel like doing what we need to do. The reason for this is the mindset and habits.

This is the gap between setting goals, having the right plan and achieving your goals, it all lies in your mindset and habits. To achieve your weight loss and sustain it you need to realize that it´s a lifestyle change, you need to develop new healthy habits by changing behaviors and making the right choices, this is where your minds makes it harder for you.

To make it a lifestyle you need to develop healthy habits that are sustainable, that are simple for you to make them part of your day and that gives you the opportunity to enjoy life, this is the goal of the tools and strategies I share with you. The tools I share make your life easier and makes it simple for you to lose weight, get in shape and sustain the results in an enjoyable way without counting calories, points or eliminating food groups.

Those tools are the habits you need to develop but you need to make different choices every day, when you make different choices your mind gets uncomfortable, you are out of your comfort zone, you are doing things different so your mind will make everything it can to get you back to your old habits, this is why it is so hard to lose weight and the guys who are able to lose some weight in program if they don´t develop the habits they need to sustain it they gain all the weight back in the next months or years.

It is hard to change your mindset and thoughts, to break those old behaviors and habits and develop new ones, habits are actions you do over and over and over that they become part of your life and after too much repetition you do them unconsciously. The way to change habits or develop new ones is by repetition and the first weeks and months you need to make those habits consciously over and over and over, you need to make the right choice every single day even if your mind tells you it´s to earlier, start tomorrow, you don´t have time, you are too tired.

Developing good habits that will make your weight loss journey more simple and that make it almost effortless for you to maintain is a lifestyle change that will impact all your life in all other areas, you´ll start seeing the changes in the firsts weeks and months, the way you feel, how your body change, you have more energy and your self confidence increase and many more benefits and amazing changes that will help you live a better life.

Those new habits need to be based on the 5 principles of fitness, they all work together to give you the best results possible, if you only work on 1 or 2 you are making things harder on yourself, just by making one simple change in your day for each of the principles the results and changes in your life are huge.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life. Pam

Training

Benefits of stretching

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Most of the guys I know that love to lift weight do not take time to stretch, they just warm up and cool down to avoid injuries and don´t consider stretching to be that important but it has some benefits that can improve their performance on the gym and increase their results.

Since we´re living very fast paced times and our daily lives keep us living with chronic stress we all need to find ways to reduce stress to have good quality sleep every night and to be able to deal with stressful situations the best way possible. Stretching is a great tool for this, we spend most of our day sitting and stressed out, if we take some time to stretch and breath through the exercises before going to bed it will help us reduce tensions from our body and muscles and this reduce stress, if we reduce stress before going to bed we also sleep better.

Stretching also helps us increase mobility and improve posture, even when we try to sit straight after long hours in the same position mobility is reduce this why some people recommend that you do some stretching exercises every hour even if you are in your office. If you don´t want to be stretching at the office for any reason you can do 10 to 15 minutes when you get home or right before going to bed.

Stretching also reduce pain in muscles and joints, pain in most cases is caused by bad posture and stress so when you relief the tension from your body by stretching you lower pain which gives you the freedom to move more and do more activities without pain.

For working out stretching also have amazing benefits, first avoiding injuries which is a most, stretching before hitting the weights and if you´re going to work out outside and it´s cold it help you prevent injuries by getting your body and muscles ready for the training session. This also helps to improve performance during your workout by increasing flexibility and mobility.

Another benefit that many people don´t consider is that it improves range of motion. When we are lifting weight, the more damage we do to the muscles the better and with full range of motion we are making more damage to muscle tissue which means more growth. I´ve seen people that don´t do full range of motion and the reason they don´t do it is because they can´t, their range of motion is limited but they don´t want to stretch they prefer 10 to 15 minutes of cardio as a warm up and cool down and even when cardio has a lot of benefits it won´t help you improve flexibility, mobility and range of motion.

What happens when we stretch is that we are lengthening our muscles and connective tissue and this reduces tension. You don´t need to spend 30 minutes stretching and you don´t need to work out to stretch, you can do it in the morning or every night before you go to bed, with 10 minutes you´ll start noticing the difference.

You can add one day to your workout program and focus only on stretching, you can take your rest day and see how your performance in and outside the gym improves. Training is a puzzle and every piece of the puzzle needs to be consider from resistance training, cardio training, recovery and stretching they all work together to help you get in shape, to get the type of physique you want and to help you perform as best as possible in any activity, from the gym, in your home, at work, vacations.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

The effects of junk and processed food on our body

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The convenience and price of this unhealthy food is what makes it an important part of our lives without considering the long term damage. The lifestyles we´re having this days are so unhealthy in many different ways, we spend most of our day sitting at the office, in the couch when we´re back home in the car to travel from home to the office and back home, our daily activities had reduced; the levels of stress keep raising caused by traffic, our job or school; and the unhealthy food choices we make every single day are killing us and are getting us sick and also our loved ones.

I understand that it may be difficult for you to cook every single meal and that´s probably the biggest reason why you buy fast or processed food, it makes your life easier, but… at what cost?

Food has a direct impact on how you feel it affects your mood, food is the cause of you feeling tired, lazy, depressed, anxious all this are short term reactions caused by unhealthy food, if you continue eating this type of foods your health problems will get bigger, you´ll gain weight, you´ll become insulin resistant and it can get worst turning into diabetes and other diseases.

I believe food is the cause of our bad mood, obesity, overweight and related diseases and also it´s the reason why it´s so hard to lose weight and keep it off, food affects your brain it´s more a mental battle and mindset which I´ll explain deeper in the next post.

What big companies are doing is create amazing marketing campaigns targeted specially to kids to buy their products full of chemicals that are harmful for our body and are killing our loved ones and the people we care about. Some of this chemicals are used to create addiction similar to alcohol and cigarettes so that you continue buying and consuming the product, all this companies are more interested on selling and money than on your health. The two biggest problems with this type of food are:

1.- They´re empty calories

Your body needs nutrients, your body does a lot of different processes every single day just to keep you alive, it tries as hard as it can to maintain you as healthy as possible and it has to work hard against all the stress and low physical activity plus a nutrition program that doesn´t have any nutrients. There´s no way for your body to function properly every day, to keep you healthy and to sustain a fat loss process when it doesn´t have the food it needs to support all that work.

This unhealthy foods are so high in calories and to low in nutrients, that´s why some people call them “empty calories”. All this empty calories full of chemicals to make you eat more of them do not give nutrients to your body, they´re just an excess of calories and energy that your body can´t use most of them as sugars and trans fats that your body store as fat.

2.- Your body can´t digest it and use it properly

This unhealthy foods are not real, fresh or natural, they are created or manufactured by companies so your body doesn´t know what to do with them, how to use them and it´s very hard to digest them. There are a lot of sugars, trans fats and chemicals that are poison for your body which are the ones that are causing diseases and increasing obesity, overweight, diabetes, cancer and the list goes on.

Every time you eat this foods your body needs to work harder to digest them so other processes in your body slows down to prioritize digestion and at the end there are no nutrients that can be use to sustain daily activities.

Once your body digest all that food it takes time to get rid of the toxic stuff and it´s not efficient anymore.

For me, health and weight come down to living a healthy lifestyle based on healthy habits that include working out every day, eating healthy foods and having the right mindset. If you treat your body right it will respond in the best way possible.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What we need to know about sleep disorders

18 Sleep disorders
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Some of us don´t give sleep the importance it deserve, we have a lot of things to do and we love doing them that we don´t want to go to sleep, we´re so inspired and motivated by our work that someone needs to stop us, others don´t sleep enough because they need to finish their work even when they hate what they do and there are some others that can get 8 hours of sleep every night, they go to bed early but can´t fall asleep.

If you are in the last group you may have a sleep disorder and it´s the reason why you can´t fall asleep or you wake up at night, here are some of the most common sleep disorders:

1.- Insomnia.- When you have trouble to fall asleep or you wake up frequently during the night and when you wake up you don´t feel rested you feel like you didn´t get enough sleep, this can be caused by stress, jet lag, illness.

2.- Sleep apnea.- Here the regular pattern of breathing while you are sleep gets interrupted for short periods of time because the airway gets blocked.

3.- Nightmares.- This one is when our dreams are scary and we get frightened and fearful so we wake up, if this happens every once in a while is normal but when it´s constant it can be caused by stress, anxiety or worries.

4.- Shift work.- Working at night goes against the internal clock of the body and it´s harder to stay alert and productive during work time and you may have trouble to get 7 – 8 hours of sleep during day. Blocking all light and noises during your sleep time is key to help you get as much sleep as you can.

5.- Restless legs syndrome.- If you feel the urge to move your legs at night while you are sleeping you may suffer from RLS, one of the causes is low levels of iron but there can be more.

We all suffer from sleep disorders from time to time, if we´re dealing with a very stressful situation, if we´ve been traveling a lot, if we are worried, it´s normal to have some nights of poor sleep every once in a while but when this is consistent then we need to do something.

There are different treatments for sleep disorders, some of them will be more beneficial than others and as with any other treatment you will get results fast, at least the symptoms will lower but almost all sleep disorders can be improved by making some changes to our lifestyle that start with making better choices, being more active during the day, especially in the morning, reducing stress and following a healthy nutrition program will improve the quality of sleep.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

How positivity lowers stress

18 How positivity lowers stress
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It´s normal nowadays to spend most of our time focusing on negativity, almost all news are negative, in school and our jobs we pay more attention to the negative than the positive, this is because we are programmed to survive so our brains are more interested on that information so find ways to keep us alive but this create a cycle of negative thoughts and negative self-talk which increases stress in our lives.

All of us have lived some amazing moments full of positivity, have you ever wonder how everything gets better at least for a period of time? When we are in a positive state we attract more positive stuff to our lives, we are enjoying the moment and our mind is completely present.

I think you already know how negative thinking and negative self-talk increases stress. We´ve all been in negative situations and we´ve all lived moments of stress and in those moments our brain starts creating an unlimited chain of negative thoughts with everything that could go wrong and in just a couple of minutes we are more stressed out and anxious thanks to the situation and our negative and pessimistic thoughts made it worst.

Positive thinking doesn´t means that you keep repeating positive affirmations or that you try to ignore any negative situation you are in, what positivity means is that you see and focus on the positive aspects of every situation, even in the worst situations you try to find out a positive outlook.

Our thoughts have an impact on our health so if we want t olive a better life we need to start thinking more positively and see the positive in every situation, some health benefits of living a positive life are:

1.- Lower stress.- When we focus on the positive Outlook we reduce our anxiety and we start thinking on positive results and ways we can solve the issue, we´re focused on what could go right and find ways to make those right results.

2.- Lower anxiety.- When we focus on the positive side web ring our brain to the present moment, we are aware of what´s going on and we look for ways to get the best positive result so our brain stop creating negative results.

3.- Lower depression.- In most cases our brain create negative future results based on past experiences, when we focus on a positive result we stop our brain from taking information from the past and focus on getting the best positive result.

4.- Physical health and well-being.- When we live and focus in the positive we are raising our frequency and vibration which makes us feel more alive and help us make better choices through the day that keep us healthy, we find it easier to eat healthy meals, we have more energy and motivation to exercise.

Positivity is a lifestyle, you need to make positivity part of your life by keeping positive thoughts the entire day and making sure that your self-talk is positive. Being kind with everyone around you is also part of a positive lifestyle, practicing gratitude every day will also keep you in that positive state.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Mindset

The power of dreaming big

00 Sleep intro
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We are use to setting small goals and dreaming small, this will only lead us to small results, what´s wrong about dreaming big? letting your imagination fly? How big or small we dream determines the size of our accomplishments.

The fear of dreaming big comes from the fear of failure and getting disappointed feeling that you are not capable and that you don´t deserve the best, dreaming big is scaring and motivating enough to get up and work for what you want.

Dreaming big is the first step to achieving great things in life, great things that only you can see and figure out, you won´t get anywhere if you don´t know what you want, if your dreams are small you won´t get to far but if your dreams are big you´ll get far, you can go as far as you can dream.

It´s better to dream big and set big goals than to dream small, both ways you have to put the effort, I’d rather dream big and set big goals, that motivate me more.

Dreaming big and setting big goals means getting out of your comfort zone. Most people have small goals that lead them to a life of struggle, ending in a routine they follow every day this is their comfort zone, a zone that keeps them stuck in the same place, this is for average people, if you want to live a successful life you need to start dreaming big, set big goals that scare you, that get you out of your comfort zone, goals that every time you think about them make you feel exited and make you feel alive.

Once you start dreaming big most people are not going to support you and that´s fine, dreaming big means working for what you deserve, for what you really want, fighting for something better and most people get so scared and afraid, they don´t want to work hard and they prefer an average life but they also don´t want you to succeed, be aware of this, every time you share your dream with someone and tell you that you´re crazy, you won´t make it do not take those comments seriously. If they cannot achieve big things in life that´s fine, but that doesn´t mean you can´t achieve what you want.

To dream big you need to believe in yourself, believe you can achieve what you want, believe that you are capable and that you deserve the best. Once you start dreaming big and setting big goals and you believe you can achieve them, great things start to happen.

Dream as big as you can, then start working for your dream. When you write those big dreams on paper and create a plan of action those dreams become your goals, the most important thing to do once you have your big goal with a plan is to do, go there and do what you need to do to achieve your goal.

Our subconscious mind has been conditioned since we were born to live the way we do now but we can change that, if you do not like the life you are living right now make the decision and commitment to change. Think about what you love to do and how you want your life to look like, there are no limits here the only limit is your mind, your subconscious send you all kind of negative thoughts and excuses to stay in that comfort zone.

Do not let the limits of your mind keep you stock, take your biggest crazy dreams and create an action plan, whatever you want to do has already been done so search for people who have already done what you want to achieve and find out what they did. Use them as your guides an mentors but always remember to stay true to yourself, staying true to yourself is what´s going to make your dream unique.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

My thoughts on fat Thor

thor
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Avengers: Endgame came out on April 26 and for the past week I´ve been reading and hearing comments about Thor. Most of those comments are negative, some stay at how bad he look but others go deeper by claiming that the other characters make fun of him and how disrespectful that is for obese and overweight people.

In the film we can see Thor with long hair and beard and he´s gained weight, he spend the time playing video games and drinking beer. We can see how other characters make jokes at Thor´s expense but it doesn´t bother him.

My thoughts on this are that Thor went through a lot of pain, physical, mental and emotional; he lost family, friends and people he cared about, and he blame himself for not being able to stop Thanos which makes him feel like failure, he lose confidence so when he return to Asgard he´s dealing with too much stuff and he stops taking care of himself. Then some scenes later he talks with his mom and she sees the pain, that scene when their talking and his moms tells him that everyone fails and then Thor´s line of still being worthy are highly emotional. At the end we see Thor regaining confidence and feeling worthy.

Watching many Marvel movies, especially the ones from Iron Man to Avengers: Endgame we can see that humor is part of all movies. The jokes making fun of Thor from my point of view are not making fun of him being fat which is what most people are saying, it is more to the complete situation, how Thor lose confidence, feel like a failure and stopped taking care of himself which lead to poor habits and how he let himself become this new version which is relatable to many of us.

For me what they did in the movie was an amazing representation of how some situations can lead to depression and alter our lifestyle in a negative way by making wrong choices every day, eating unhealthy foods, lack of exercise, a negative mindset with thoughts that keep us stuck in the past and all this leads to obesity and overweight and that´s just the beginning. This creates a cycle of unhealthy habits which is so hard to stop, we get attached to those experiences and until we let them go we won´t be able to make any change.

We´ve all lived that, we´ve all been through difficult situations and while for some of us it´s easier to let them go and get on the right track faster, for others is very hard and complicated. We all need someone to help us get through those times, also changing the environment is helpful to break our unhealthy habits and routines and start making better choices.

It´s so hard to stop that negative cycle and start making a change, we need to be conscious and aware of every choice we make and if it´s an unhealthy choice we need to change it for a better one, we can´t let our subconscious make decisions because if we do we´ll end making the same unhealthy choices over and over.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

How marketing and companies impact our results

17 How marketing companies affect your results
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Many people buy products just because they saw the commercial on the tv or the ad on social media without taking some time first to see if the product is really healthy or not. The food industry is huge and selling is the priority. Many of the physical and mental health issues we´re dealing with nowadays are caused by our lifestyles, our diet is based on highly processed foods which are loaded with sugars, unhealthy fats and chemicals.

Most of the decisions we make are based on marketing campaigns or what some friend or family told us about a certain product.

Companies need to sell their products so they take every new trend and create an amazing marketing campaign around it to sell, they sell to our emotions, they tell us what we want to hear and in some cases it may not be true.

But the fast pace of the times we´re living also have a huge impact on our decisions, most of us by processed food for convenience, it´s a lot easier to take some packaged food for snacks or meals than to cook meals and carry them with you.

If your health is great or at least good you will still be getting great results even if you eat a lot of processed foods but for people with insulin resistant, or people who consider food as their first option every time their feeling down or depressed as a way to feel good then processed food is a big problem.

If you see or hear any commercial from any fast food restaurant or any new processed food and you need to go out there and buy it, or you just go out to find food and you buy the first thing you find then companies affect you more then you can realize, all this companies and marketing are controlling your life, your decisions and your health. You can start any fitness program but those results won´t last and it´s not because you´re not stronger enough or because you are not capable, it´s because of your habits and behaviors.

All processed food triggers some reaction in your brain that makes you feel good and give you some kind of pleasure, this is why you turn to food whenever you feel down and also the chemicals in food make you addicted to them so it´s hard to eat just one.

If you are obese and overweight and you´re blaming yourself, let me tell you that it´s not your fault, it may be thanks to the way we grew up, the habits and behaviors from our society but the culprits are the food companies and their marketing campaigns. Most processed products that companies create are full of refined sugar, trans fats and chemicals that trigger some responses in your brain that make you feel good and that make you addicted to them so that you continue buying and consuming and they keep getting richer. All marketing campaigns created by big companies to sell their products are targeted to our emotions and subconscious mind so that you try their new product and you continue buying it.

You need to stop blaming yourself and know that the choice to stay the same or change your body and your life for better is yours. The solution is in your hands and you are the only one who can decide and take control of your life and your health.

Do not believe what big companies say to sell their products, take the time to check them for yourself, by reading labels you´ll realize that you´ve been fooled into believing that those products are healthy when they actually aren´t and you´ll be able to make better choices based on the information that you now know.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Training: Recovery

17 Recovery
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Recovery and over training are highly misunderstood, many people don´t really understand the importance of recovery and how it affects their results for their goals whether it is muscle gain or fat loss.

Every time you train you put stress on the muscles you´re working, you are stimulating the muscles as a reason for them to grow, you are supposed to train every day with high intensity and then you need to give time to that muscle to recover. I cannot tell you exactly how much time your muscles need to recover, the time varies depending on the muscle you are working, the amount of volume, the rep ranges you are working in, the frequency but generally speaking it takes around 24 to 48 hours for your muscle to recover this is when you are lifting on the 10 – 15 reps, when you are lifting heavier on the 3 – 8 reps your central nervous system and local nerves get fatigue and it takes around 3 to 4 days even 5 days for the central nervous system and nerves to recover.

Central nervous system fatigues quickly and takes more time to recover than your muscles, if you do a high frequency training program lifting heavy weights meaning that you are hitting each muscle group twice a week, your muscles may be recovered, but your central nervous system hasn´t recover yet and it will lead to over training.

Many people when they stop seeing results and when they stop gaining muscle they want to increase volume or frequency or both and stimulate even more the muscle to gain more mass, this is not the solution, for some of this people instead of increasing volume or frequency lowering it may be the solution, they´re putting too much stress on the muscles and they’re not giving enough time to recover.

On the other hand there are a lot of people who stop seeing results and want to increase volume or frequency when this is not the reason why they plateau and it´s not recovery neither, it´s lack of intensity, sometimes you just need small volume but high intensity, intensity is what´s going to give results.

Many people in the gym let their ego get in the way and they just talk about how intense they´re working out when in reality they´re not working as intense as they could. When you´re not progressing and you´re not getting results it all comes down to lack of recovery or lack of intensity.

If you are already doing a lot of volume for each muscle and you are not gaining muscle and you are sure your intensity is high maybe your working a lot and your muscles are not recovering, lowering the volume for a couple of weeks or months and seeing how your body responds can be effective.

Also making sure that your protein intake is enough for your body and muscles to recover, this does not means that you need to eat a lot of food and a lot of protein, just make sure you´re giving your body enough nutrients.

When you are working out you are breaking muscle tissue, the moment you finish your workout your body starts to recover, there are 2 key factors that you need to consider which are nutrition and sleep. You need to make sure that you are giving your body the nutrients it needs to recover and right after you´re done training is highly important that you eat a meal with carbohydrates and protein, the amount of each macro will vary depending of the goal you are following it may be low carbohydrate, moderate protein and healthy fats if you are on keto.

You also need water, it is important that you stay hydrated, I recommend you drink water before and after your workout specially if you sweat a lot.

You also need to have at least 6 hours of good, quality sleep every night to help your body recover, I´m considering that your goal is to get in shape and sustain or get lean and being able to stay lean and that you have a very busy life with school, your job and social life but you need to make some time to work out 1 hour each day and sleep 6 hours. If you do this and follow a nutrition program based on real, fresh food your body will be able to recover so that you can follow your workout program without any excuses.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam