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Stress

Stress and mental health

14 Stress and mental health
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105

For all of us stress has become part of our lives, we think that those high levels of stress are normal and that´s how we´re supposed to love. This is completely false, chronic stress has been increasing throughout the years and even when short periods of stress are healthy our body gets to a point where it can´t manage stress anymore and most of us are in that point.

Stress is a big problem in mental health, it is more than enough the fact that we spend most of our time worrying about finances and how are we going to make through the next paycheck and how are we going to pay the bills and all the work we still have whether it´s for school or our job and we´re going to arrive late to school, the office or back home because of the traffic.

We have a huge problem if we talk about minorities, those who for any reason are bullied get a tougher time, if your classmates or coworkers make fun of you, of the teachers instead of helping and listening to you blame you for not being “smart enough” according to them, if your boss criticize your work and is disrespectful all this have a negative impact on your emotional health.

There are some people that don´t matter what they here or what they´ve been told all those words and comments do not affect them, it´s so easy for them to ignore and not give importance to comments that can affects them in a negative way but not all of us are able to do this, it´s actually the contrary most of us are really interested and paying attention to what others think and say of us, any comment can affects us negatively and the ones from our boss, coworkers, teachers or classmates if they´re too often can make us feel like failure, like we´re not worthy, like we don´t deserve anything good and that no one cares and when this believes combine with other situations they lead to mental problems like depression and anxiety.

Social media also increases stress and can lead to depression and anxiety, we´re all looking for attention and some of us post pictures or videos on any social media and if we don´t see the likes coming we feel like we´re not good enough or something´s wrong with us. Do not try to please everyone, we are all unique so share your uniqueness with the world.

This is why we need to pay attention and be careful to what we say and what we say to everyone around us, even the smallest reaction or answer can have a positive or negative impact in someone, everyone of us is dealing with their own problems and it cost us nothing to be kind with everyone around us, one positive word can completely change the life or someone.

Some symptoms of depression are fatigue, sleep problems whether they sleep too much or not enough, their appetite change, feelings of worthlessness, they can´t concentrate and make decisions, they don´t finish projects, activities that they loved now seem to be uninteresting, feelings of self-hate, guilt, miserable.

Some symptoms of anxiety are biting their fingernails, tapping their feet, sweaty palms, lack of patience.

In some cases it is easy to identify some of this symptoms and even be able to recognize which event triggered them, we´ve all been through this and how we cope with it is key be able to control it but if the problem is huge we need to talk to someone, this is when having good meaningful relationships are essential, having someone in who we can count on and someone we trust is key.

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 importance of true meaningful relationships

09 How reducing social media can reduce stress
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The people you surround yourself with will determine your success and how fast you achieve it.

A lot of guys and girls out there have a lot of friends they can go out with for a party or to have fun but many of them do not have true meaningful relationships, they feel like they don´t have a person to talk to when they´re down for any reason and when they don´t have someone to talk to they find instant pleasure with food and social media.

The excess processed sugar found on junk food along with chemicals are making people addicted to food, this is why you can´t eat only one cookie and every time you eat this foods your body releases a chemical call dopamine which makes you feel good, the same happens with social networks every time you share a picture and you get likes your body releases dopamine. We use social networks to share pictures with filters hiding our true lives.

Food and social media are not the answer, realizing that you have friends to have fun but you don´t have friends you can count on when you need them is the first step to make a change. Relationships are formed by talking with people, by being interested in them and by listening to them. When you go out with friends and family if you spend more time on your phone than talking with them you´re wasting time, make the most out of those parties and reunions by talking with people, be interested on them this is the only way to get to know each other and to make really meaningful relationships.

Having good relationships is necessary not only to have someone you can talk to but also to be successful. Success is based on relationships, it doesn´t matter what´s your industry you need to talk to people every day, it´s our way to communicate and to know more about each other.

Food and social media has become our way to deal with stress and though situations to get that dopamine release that makes us feel good giving us the instant gratification we´re looking for without considering the negative effects on overall health. It´s not a secret that people who spend more time on social media have more problems of depression, this maybe because they´re looking for attention and every time they share a picture and it don´t get a bunch of likes they feel like they´re not good enough, that something is wrong with them and this cause more problems.

A big reason why many guys and girls turn to food and social media is because most of us are not willing to take a time and listen to them, there are many excuses as I don´t have time, I´m late or not paying attention to what they are saying make them feel as if they´re not important and that no one cares.

The moments we enjoy the most are the ones when we are having a great time with friends or family and we´re really living that moment, we´re sharing stories, laughing, dancing, playing; it may seem so simple but this are the times we enjoy an value more. Spending time and sharing great moments with people you love is the best gift you can give and when someone  spend some time with you appreciate it and enjoy it as much as 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

Fitness goals

What we eat and how much we eat both have an impact on our results

13 What you eat and how much you eat
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Not all food is equal  we can divide food in three macro nutrients and there are healthy and unhealthy options in each of them. What you eat and how much you eat are both highly important for any fitness goal and for a better life.

Nowadays food is everywhere and the portion sizes and packages are huge so it´s not a surprise that we´re eating too much of the wrong food and it´s also not a surprise either that there are so many diseases that were uncommon years ago and I believe that many of this diseases are thanks to our unhealthy lifestyles.

We know that unhealthy foods have a negative impact on our health, they affect our mood, energy, focus, our feelings and emotions and the way they work on your body and brain make them so hard to avoid them, instead of limiting we eat more and more.

What you eat and how much you eat both have an impact on your fitness goals and your health, if you have a healthy lifestyle where you avoid sweets, junk, processed and fast food as much as possible, when you eat some of this unhealthy foods your body won´t get the same responds compare to someone who eats this foods on a daily basis.

Most of our diets are based on junk, processed and fast foods, companies make packages bigger as a strategy to sell more the “to share” only makes us eat more I´ve seen most people eating the whole package by themselves without sharing, if you buy some of this package make sure that you “share” with the people around you so that you don´t gain weight alone 😉

It´s so easy to over eat junk and processed food, but it´s so hard to over eat a salad or chicken, when you eat junk food you´re not giving nutrients to your body so your brain send signals of hunger until you give them the nutrients it needs so you´re not actually hungry your body needs nutrients.

When you change what you eat you´ll reduce the amount of food you eat at the same time, if you change your chips or cookies for some almonds or cheese you´ll end up eating less, if you change the pizza and macaronis for a dish cooked with fresh ingredient you´ll eat less. Many people don´t think that just changing fast food for meals cooked with fresh natural ingredients makes a huge difference and it actually does.

There´s no reason to follow strict diets when there are basic things that are more important and that have a bigger impact on your weight, your health and your life. There are so many guys and girls claiming that they have the best diet or fighting for which diet is better and they try to put you on a ketogenic or a very high carbohydrate diet. Let’s keep things simple, we all know which foods are healthy and which ones are unhealthy, the problem is why even when you know which are the best options you keep making the wrong choice time and time again.

So don´t overcomplicate things, don´t try to follow any strict crazy diet low in calories, focus on making the right choices, we need to cook more. Some years ago food was a way to keep family and friends together, they all cooked the meals and sit at the table to spend some time together, try to cook more, cook your meals or if you can´t cook go to a local restaurant, those small local cuisines that prepare meals every day with fresh ingredients are much better than fast food restaurants.

I’d love to see guys and girls cooking more for their families and friends and spending more time together eating traditional dishes to keep their culture alive. Avoid having sweets, junk, processed and fast food at home at the office, keep those foods when you´re out and for special occasions.

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: Periodization

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Not many people have heard of this tool but it´s key to designing workout programs that gives you great results without hitting plateaus.

We know that variation is key to keep results consistently but for beginners it´s not necessary to keep changing their workouts every month, the more advanced and trained you become with time the more you need to add variation to your program even every week.

Most traditional fitness programs that use periodization use the basic or classic form that takes 2 to 3 months to complete where changes come every month, this can work great for people who is starting out in weight lifting but it´s not the best option for advanced guys and you can´t get too long with the same program. If you keep doing what you´re doing for a long period of time your body adapts and hits a plateau.

For periodization you are changing the rep ranges to hit strength and hypertrophy and you also change volume, you get stronger and bigger and results keep showing up daily, depending of the time you´ve been training is how you create a program using periodization, if you are starting out you can begin lifting lighter weights on the 12 to 15 rep ranges, you need to focus on learning the exercise and proper form, you can stay with this rep range for 3 to 4 weeks and then increase weight to hit 10 to 12 reps for 3 to 4 weeks and increase weight to hit 8 reps, at this point you must be more comfortable doing the exercises with proper form which is what´s going to help you avoid injuries.

If you are more advance it may be necessary to change reps every 2 or 3 weeks before your body adapts, if you have been training for many years you may need to change rep ranges every week, so a cycle can last 4 weeks and every time you begin the cycle again you must be able to lift heavier weights. On the first week you lift on the 12 to 15 rep range, the next week you increase weight to hit the 10 to 12 rep range, the next one you increase weight again to hit 8 to 10 reps and finally you increase weight to hit 5 to 7 reps and you start the cycle again.

If you set periodization this way you can keep the same exercises for a couple of months, periodization and progressive overload are both great tools and variables you can adjust to build muscle. Creating a program that last 3 to 4 months is the way to go, that program most include periodization adjusted to your level and variation also according to your level. If you don´t have a plan you can get lost, having a plan that tells you exactly what to do every day keeps everything simple.

Periodization can also be used with volume, you start with low volume, the next week go moderate volume, the next week you go high volume and the last week you go back to low volume. It´s almost impossible to keep volume high for weeks and weeks so this variable gives you the opportunity to go high in volume a couple of weeks and then lower it to give your body time to recover.

The way I prefer to use this variable is use it for rep ranges and volume it doesn´t matter what frequency I´m working on. Using periodization for reps gives you the opportunity to work on different rep ranges in the same workout program so in some workouts you´ll be working more on one type of hypertrophy and other workouts on strength. Using it for volume helps you increase volume to make sure that you are giving your body the right stimulus to grow and then give it some weeks to recover so that you don´t over train or burn out.

As you get more trained you´ll need to add variation to keep making gains, this is possible by playing with all the variables one at a time so you have a big number of combinations to make sure you don´t get bored and your body don´t adapt.

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 food pyramid

13 Food pyramid
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Some years ago the USDA launches its food pyramid recommending people to consume 6 to 11 servings of carbohydrates from bread, cereal, pasta, rice and grains, while using fats and oils “sparingly”. What we need to do is to turn that pyramid upside down or at least reduce carbohydrates. We do not need all those servings of bread, cereal, rice, pasta and grains, if you are insulin resistant or diabetes it will be better to avoid them at least for a period of time. If you have fat to lose and you spend most of your day sitting on a chair at the office there is no reason why you should be consuming those amounts of carbohydrates.

I´m not telling you to eliminate these type of foods completely from you nutrition program or that you won´t eat any of them again. My objective is to educate you about the negative long term effects this products have on your health.

All this problem about the food pyramid, food groups, and how a healthy plate or dish must look like, started a few years ago when people in the industry blamed fats as being the culprit of many diseases, so companies took advantage of this and created “low-fat” products which are worst than normal versions, this “low-fat” products have more sugar to add taste and flavor. They also created amazing marketing campaigns to sell us their “low-fat healthy products”.

There were some few people on the industry trying to show the truth, trying to make people understand that fat is not the culprit, and that sugar was and is the cause of many diseases like high blood pressure, heart diseases, diabetes, cancer, etc. The problem here was that companies want your money, they live from your money and if they make you think they´re selling you healthy products you will buy them and sugar creates and addiction so by adding more sugar, they´ll make sure  you keep consuming their products.

With all this people fighting and creating campaigns in favor of sugar (most of them) and some in favor of fat, the food pyramid was launched as you can see in favor of sugar and blaming fats, when the food pyramid was launched and companies created their marketing campaigns we get bombarded with all this information about how bad are fats and this is when the problem got worse. More people got sick.

The companies will continue selling high sugar and highly processed products loaded with chemicals, it´s clear that we´re consuming a lot more carbohydrates than our bodies need, a normal diet nowadays is based on simple carbohydrates, trans fats and chemicals which is the worst combination.

Most people still believe and trust a 100% this food pyramid, doctors, nutritionist and people on the industry. What we can do is research, continue reading and find out what´s the truth and what works best for you.

I´m not telling you to follow a ketogenic nutrition program where healthy fats are between 70%, proteins 20% and carbohydrates 10%, I´m not telling to eat only fats and eliminate completely all carbohydrates, I´m not telling you to follow one diet that will work great for all people, I´m sharing with you all I know so that you can understand and find out what´s the best option for you. The food pyramid as we know it is not the best or healthiest option and it can cause more problems to people with insulin resistant.

Our body needs healthy fats, fiber and protein if we make our meals based on healthy fats like olive oil, avocado, nuts, fish, carbohydrates from different vegetables to get fiber and meat and eggs for protein we will feel a lot better and our health will improve.

Your health must be your priority, taking care of you and your body must be first, then you can help and take care of loved ones and people around you.

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 you need to know about melatonin

Melatonin
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Most of us have problems with sleep, whether we have insomnia, we can´t get asleep, we wake up at night, we don´t sleep enough and most of this sleep problems are caused by stress. Some of us have listen about melatonin and most of us know that it´s related to sleep.

Melatonin is a hormone and it regulates our sleep patterns it tells our body when it´s time to sleep and when it´s time to wake up. As any other hormone it´s levels go up and down throughout the 24 hours of the day, melatonin starts to increase around the evening when the sun sets and it lowers in the morning when the sun rise. Since this hormones works according to the sun set and rise set the amount of natural light you get during the day will affect its production.

One of the reasons why it is beneficial to get sunlight exposure everyday in the morning is to keep the internal clock of the body balanced so that hormones like melatonin are also in balance.

Melatonin is regulated by light and the problem nowadays is that we don´t spend as much time as we need outside to get natural light exposure and we spend too much time inside where exposure to light bulbs and blue light from electronics is really high and this affects melatonin and the circadian rhythm of the body.

Since melatonin plays an important role on regulating our circadian rhythm we need to make sure that it is working efficiently so that we get enough quality sleep every night so that all other hormones and functions in the body are working properly otherwise if hormones and systems get out of balance it is harder to stay on track with our nutrition program, stress increases, energy levels are highly affected it is harder to control our weight.

Melatonin also helps regulate the temperature of our body which improves our sleep quality. Good levels of melatonin improves concentration and focus and you have more energy during the day.

Melatonin supplements have become very popular among people who have sleep problems, even when it has benefits and it can help you fall asleep if you are jet lag after a fly or vacation if you take it consistently your body becomes dependent of it so with time you´ll need more and more. There´s research that shows that melatonin supplements can have more benefits apart from helping sleep like helping with weight loss.

What I prefer as always is to make better choices during the day and improve our lifestyles, spending some time outside every day specially in the morning and reducing light at night from bulbs and blue light from electronics is very beneficial. Doing some meditation before going to bed can help settle the mind and reduce stress which also helps increase the production of melatonin.

Some studies show that milk and bananas before bed also helps with melatonin production, I´ve heard people say that if you drink a hot glass of milk before bed you´ll sleep better. I haven´t tried this and I´m not thinking of trying it out because I don´t like the taste of hot milk.

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

Signs of stress on your body

Signs of stress on your body
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166

I like to spend some time watching people when I´m out in the mall, at a restaurant or any other public space, I also like to listen to people close to me, I´m interested in them as much as I´m interested in you. What I see is that most of us are dealing with too much stress in our lives, we have some symptoms but we don´t know they are related to chronic stress.

Here are some of the signs you need to be aware of:

1.- Acne.- This is a big one for me, when I was in school and in one of my jobs I was really stressed out for almost everything, all the amount of work and projects, meetings, the teachers, the boss, the classmates and coworkers.

2.- Sleep problems.- When you are dealing with any situation that is so stressful you´ll find it harder to fall asleep, the quality of sleep will be bad and you don´t get enough sleep.

3.- Headaches.- High levels of stress can cause headaches, migraines and pain in the neck and shoulders.

4.- Mental issues.- Depression and anxiety are related to stressful situations, even when mental problems can be triggered by many factors, people who are dealing with them can get worse with stress.

5.- Muscle tension.- Have you ever felt your body and muscles so tense and the next day you feel like all your body hurts, this is caused by stress.

6.- Digestive issues.- In some of us when we´re under stress and time after it we can have some digestive issue like constipation, feeling bloated or diarrhea.

7.- Changes in mood.- Feeling angry, easily irritated, frustrated, overwhelmed are emotional signs of stress.

This are some of the most common signs of symptoms of stress in our body and most of us do not know and we do not pay attention to our body. When you become aware of this you can take action immediately and I´m not talking about taking an aspirin, I´m talking about taking some time for yourselves, even a few minutes to breathe and meditate can have a positive effect and lower the symptoms.

Being aware means that we need to pay attention and listen to our body and try to find out what causes a certain problem so that we can avoid it in the future. It takes time to learn to be aware and to listen to your body, we´re always focused on what´s happening outside of us and we rarely focus on how we feel inside until something´s wrong.

Also most of the times we treat the symptoms and not the cause, we´ve been used to this and whit this system we´re only lowering or eliminating the symptom which can gives us some relief for a short period of time but in the long run things just get worst causing more damage to our body.

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 importance of clarity

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One of the reasons why some people say that setting goals is a waste of time is because they didn´t achieve their goal and the cause of this in most cases is a lack of clarity, if you know exactly what you want and you are specific in details you´ll create a plan that tells you exactly what to do and if you follow it long enough the chances of achieving your goal are really high.

We all want a lot of things in our life but most of us when we set goals or when we try to make the Law of Attraction work for us we are not clear. I´ve been talking with some friends and family about their goals and what would they want to achieve and the problem I see is that they are not clear and sometimes not even sure of what they really want.

Last week I was talking with a friend and he started to tell me about a goal he wanted to achieve but when I asked him to be more clear he started changing his mind and even the goal. This constant changing can come from fear and insecurity.

If you are not clear and specific on what you want and the details you´re going to be sending mix signals or messages to the Universe, this is one of the reasons why the Law of Attraction don´t work. You need to be clear and specific, go to the details, the more specific you are the better, you are sending details to your mind so it knows exactly what to focus on.

What do you truly desire? your goals need to give you a sense of purpose and fulfillment and you need to have a clear vision, without clear you can´t develop a plan of action that can get you where you want. If you don´t know where you want to go or who you want to be you´ll be going blind through life.

Without a sense of purpose and direction you can set goals and plans. Do you want to lose weight just for an event? or do you want to lose weight and make it sustainable? how much weight do you want to lose? what is your target weight? do you want to lose weight as fast as possible or in a healthy way? how much weight do you want to lose per month?

There are so many questions you need to ask yourself when you set your goals and by asking all those questions is how you get to details. When you are specific with your goals you are able to create a plan that gives you those results.

Clarity, details and specificity is what makes the plan work, you need to do certain things a certain way to get some specific results, when you know exactly what you want you know exactly what you need to do, when you do what you need to do you´ll get results that get you closer to your goals and those results give you the motivation you need to keep going. If you don´t get the results you want you lose motivation and all this could be cause by not doing the right things or taking the right action because you don´t set a clear goal.

For some people is not easy to be clear and specific on what they really want, some of them just have an idea of what they want based on what they love or what they experienced or lived but they need more knowledge and insights, they need to experience, discover and learn a lot more so that they can get clear on what it is that they want to achieve and what they want to do.

Being specific means that you can set dates, time, numbers, names and make your goal measurable. Specific goals lead to strategic plans that lead to great results.

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

The problem with commercial weight loss programs

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I´m pretty sure that you´ve tried at least one of all the different weight loss programs out there, you may got some results but not what you were expecting and you couldn´t sustain the results for so long.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so strict and go to low in calories; for training it´s most cardio or circuit training based on cardio which makes the experience so hated. The goal of this programs is to help you lose as much weight as possible and with this you get in more trouble.

This programs don´t focus on making your weight loss journey as healthy as possible and as enjoyable as it can be, even when you´re following a weight loss program you need to have some freedom and not make it so strict. So they´re giving you all the reasons to make it impossible to stick with the program.

They focus on losing as much weight as possible without considering body composition so you lose fat, water and muscle, when you stop the program it´s so hard to sustain your results because your metabolism is slower when you lose muscle your body needs less calories so you need to eat less to sustain your new weight and with all the cardio exercise that leads to muscle loss it also made your body more efficient at using calories so every time you do the same workout your body will be burning less calories. So you end in a worst place than when you started the program.

After you get 30 you start losing muscle so this muscle loss plus the muscle loss lost with this traditional programs it´s harder to maintain your results.

What you need to do is focus on eating healthy meals and avoiding unhealthy foods as much as possible, once you´re comfortable with this first step begin reducing the amount of food  eat just a little less to create a calorie deficit, you can try intermittent fasting to help you through this step.

Then you can start playing with your macro nutrient ratios and find which one is the best for you, you can use carbohydrate cycling as a tool to change your macro nutrients and calories. The goal is to give nutrients to your body to function properly for daily activities and to recover.

For training you need to reduce cardio and increase resistance training, resistance training or lifting weights is what helps you maintain or gain muscle, 3 to 4 days a week most be for resistance training and to those 4 resistance workouts you add some cardio on the 3 days left. On your resistance workouts you need to focus on getting stronger, you can do bodyweight exercises or compound movements and get stronger on those, this way you make sure you maintain muscle mass and cardio workouts help you burn more calories helping your get leaner.

This is how improving body composition is done, you gain muscle mass through resistance training and lower body fat. The best part of improving body composition is that you look amazing, your body looks toned and if you want to gain more muscle you can do it. Having more muscle means that your body needs more energy, more muscle burns more calories so you can eat more, once you develop new habits you don´t need to be obsessed or strict with your nutrition program, you can have more cheat meals and be able to eat snacks or desserts more often without worrying about gaining fat.

Chances are that you end up falling in love with your training routine and you don´t want to lose any lifting session, if this happens you´ll be in an awesome place and you only need to keep momentum going. It takes time to see results but not that much and the results you´ll get are amazing and will keep you motivated, you´ll see your body changing and getting stronger making it easier to go to the gym and to focus on healthy foods, seeing results is the best way to keep you motivated.

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: Volume

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In the last posts we´ve been talking about the training variables you need to adjust according to your goal to keep results consistently. Today we´re going to talk about volume.

Volume refers to how many sets you do per muscle group over the end of one week. Low volume means you do 2 – 3 sets for each exercise, moderate volume goes from  4 to 6 sets and high volume 8 or even 10 sets for a muscle group in one week.

The total volume you do for each muscle at the end of the week will vary according to your goals and also how trained you are, the amount of volume for someone who is starting won´t be the same to someone who has a couple years training or someone who is highly trained. The more trained you are the more volume you´ll need or the more you´ll need to be manipulating all variables to avoid plateaus.

For someone who is starting resistance training doing 3 to 4 sets and 2 or 3 exercises for each muscle group per week is enough volume.

Volume applies to both types of hypertrophy, myofibrillar and sarcoplasmic, this two types of muscle growth differ on the amounts of reps you do per set you can focus on myofibrillar hypertrophy to build dense muscle by doing 3 to 4 sets of 4 to 8 reps each for 2 or 3 exercises for a muscle group, if you want to focus on sarcoplasmic hypertrophy you can choose 2 or 3 exercises for one muscle group and do 3 to 4 sets of 12 to 15 reps.

The total volume per week will vary according to your goals, if you want to lose fat considering that you must be on a caloric deficit your volume must be low, it´ll be hard to get in high volume when you are eating less and the goal is to maintain the muscle mass you have so there´s no reason to want to do more than what you are capable off. With this goal and using low volume you can go for 5 to 7 reps and focus on keeping the strength, this way you make sure you´re not losing muscle mass.

When you want to gain muscle mass high volume can help you make more gains, you can combine both types of hypertrophy in a high volume program, since you are eating more you must be able to do more work and still give enough time for your body to recover, meaning you increase the total amount of sets you do on each exercise in a 4 or 5 days split so your hitting each muscle group once a week.

If you are new to the gym you need to get use to working out and low volume will give you results so doing 3 sets is a great way to start, if you are more trained you can go with moderate volume which works great for all fitness goals, if you are highly trained you can do high volume for a period of time and then go back to moderate or even low volume. If you go high volume for a long time you will burn out, we all have a lot of things going on in our lives so there´s no reason to stress a lot more your body and muscles with high volume, you can do them for 4 weeks and then reduce volume for 2 or 3 weeks.

You can do moderate frequency which we talked about in the last training post and keep changing volume and rep ranges with a variable called periodization this gives your muscles the stimulus they need to grow and it also gives them some time to recover after some weeks of moderate frequency, moderate volume and high intensity.

If you are working hard, smart and intense you may only need low volume and get amazing results, if you increase the volume you just need to make sure that you have enough time to recover specially if you are focusing on myofibrillar hypertrophy because the central nervous system fatigues quicker and takes more time to recover. Eating enough and giving your body nutrients to repair and recover is key, specially on high volume programs.

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