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Fitness goalsMuscle Growth

Training tools for muscle growth

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If your goal is to build lean muscle there are some strategies that will improve your progress and results.

Building muscle takes time, we need to be patient but if we want to gain muscle while staying lean we need to pay close attention to our workout program, nutrition and sleep so that everything is working together making sure that we are able to gain muscle without gaining too much fat.

For training there are two training tools that we need to consider which are:

Resistance training

We know that lifting weights is key for any program and for muscle growth we need to focus on both types of hypertrophy (click here if you want to learn about hypertrophy) so we need to work on the 6 to 8 rep range with bodyweight and compound movements and we also need to add isolation exercises to work in the 10 to 12 or even 15 reps.

We also need to consider volume, since we are eating more we can add more volume to our workouts to give our muscles the stimulus they need to grow, if we combine both types of hypertrophy we will be working with enough volume and we also need to consider the frequency which is one of the variables of training, (click here to learn more about this variable) for muscle growth working each muscle 2 times a week gives us the best results.

Cardio training

Some of us hate cardio and as we´ve seen in other posts it´s not the best way to lose fat and of course we can skip completely for muscle growth but we can´t deny that it has amazing benefits for health and it can help us recover from our workouts so if you still want to add cardio to your workouts you can do 20 to 30 minutes of steady state. When our goal is muscle growth, I don´t recommend HIIT because it can impair recovery.

Another way we can use cardio is by practicing any sport, from soccer, basketball, boxing, swimming, jump rope. It can also help us burn some calories, so it gives us the freedom to eat a little more.

As for any fitness goal we need to make sure that we´re working as hard as possible in the gym, we need to make every rep count and every workout count, the more effort we put in every work the better the results, we need to give our all if we want amazing results. Remember that our results go in direct proportion to our effort, hard work and consistency.

When we combine both types of hypertrophy with moderate volume and frequency we got the right workout program for muscle growth but we can´t forget that our nutrition needs to be in point, we need to give our body enough nutrients to recover and grow. Exercise gives our body and muscles the stimulus to grow and nutrition give our body the nutrients to repair and grow and sleep is necessary also to recover and grow.

If we don´t get this 3 principles of fitness right we won´t get the results we´re looking for, I know it may be a lot of information but our goal is that you understand how things work so that you can design your own programs for any fitness goal, you can follow our Ultimate Muscle Growth program that we created considering the 5 principles of fitness and applying all the information we share, it´s all laid down there you only need to put the hard word and be consistent.

Since muscle growth takes time we need to focus on progress, we don´t want to gain as much weight as possible because most of that weight may come from fat and we don´t want that, progressive overload (we´re going to talk about this in a post) is a must for resistance training if we want to get the best results possible.

Let us know by leaving a comment on our Facebook and Twitter account if your goal is muscle growth and how does your program look like? Do you follow a bodybuilding type of program?

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

Food trategies for weight loss

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If you´ve been trying to lose WEIGHT and get in shape you may know by now that food is a crucial part but have you found the best tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that food plays an important part when we talk about weight loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet let’s take a look at the best food tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for weight loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or 3 meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats or that we follow a normal American diet where at least 60% of what we eat comes from processed and refined foods. In order to lose weight, we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active, we increase carbs and the days when we are more sedentary, and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our weight loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

If we think about what weight loss really means which is improving body composition we then need to talk about maintaining and building lean muscle mass and losing body fat so we need to make sure that what we eat and when we eat helps us achieve our goal while giving our body the nutrients it needs for optimal health. As we´ll see in other posts, fat loss comes down to manipulating insulin the right way and lowering calories just a little. Intermittent fasting and reducing carbohydrates or carb cycling (we´re going to talk about carb cycling in a future post) help us manipulate insulin and lower calories while giving our body the nutrients it needs.

Here are 2 simple steps you can start following today:

1.- Have 2 or 3 meals a day in an 8-hour eating window,

2.- Avoid carbohydrates from processed and refined foods.

If you´ve tried to lose weight before but you didn´t get the results you want, let us know what was your biggest challenge by leaving a comment on our Facebook and Twitter account, we´re glad to hear from you (well, actually read from you) so that we can help you get to your goal in a simple and healthy way.

It would 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 goalsFood

Nutrition tools for muscle growth

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Let me ask you a question, why did you decided to go to the gym and start working out? Did you wanted to lose weight and get in shape or were you skinny and wanted to gain some muscle and look stronger.

For most of us our fitness journey starts from insecurities, whether we are overweight and want to lose weight and get in shape or we are skinny, and we want to gain muscle. Whatever the case if we follow the right program, we can get obsessed with improving our physique which takes us to a research time to find the best tools to gain lean muscle mass without too much fat.

For some of us trying to gain muscle while staying lean can be hard to do, some prefer to go through a bulking phase where they can gain a lot of weight but if we don´t control the amount of food we eat we can end gaining a lot of fat and not much muscle mass and then we need to go through a cutting phase to lose all that extra fat.

Going through bulking and cutting phases is not the best way to do it for some of us so there´s one tool that can help us gain lean muscle mass without too much fat so that we stay lean and maintain a good physique and this tool is:

Carbohydrate cycling

This tool is great at helping us gain muscle mass while staying lean. Of course, this tool apply if we´re following a more balanced diet between protein, fats and carbs.

For this tool we have 3 different days, one high carb day, one moderate carb day and one low carb day. We need to fit each day according to our workout program, on days where we do resistance training, we go high carb, on days we do cardio we can go moderate card and on rest days we go low carb.

For high carb days we will be in a calorie surplus meaning that we´re eating more and those extra calories come from carbohydrates, this days the extra calories can go up to 500, on moderate days we also follow a calorie surplus but that extra calories only increase from 250 – 300 calories and on low carb days we eat at maintenance.

The reason why I said that on cardio days we can go moderate carbs is because on those days we can also go low carb or maintenance, it all depends of how our body responds and how we feel.

By increasing calories by increasing carbs on resistance training days we make sure that we give more energy to our body the days it needs them more and on rest days where we don´t use that much energy we keep calories at maintenance so that we don´t lose weight but we don´t gain weight neither. Cardio days are the ones we need to make more trial and error to find out if we need a little calorie surplus or if we can stay at maintenance.

Intermittent fasting

We´ve talked about fasting in other posts and all the health benefits and also how it can help us lose fat, but it can also help us gain muscle while staying lean.

The best way to use this tool is by fasting every day following an 8 hour eating window and 16 hours fast, the best option is to fit the 8 hour eating window around hour workout time, this way we make sure that we give nutrients to hour body the time it needs them more for energy for the workout and to recover after the workout.

If we combine this 2 tools we will get great results, but we need to be patient, it takes time to build muscle and if we try to speed up the results we´ll end gaining a lot of fat so slow and steady wins.

You need to consider that there´s not a best way to do it, this are just 2 strategies, but you need to try them and find out what works best for you.

I´ll to be honest with you, I don´t like following a certain program for muscle growth or fat loss for long periods of time, for fat loss I´ll lower calories for 5 to 6 weeks most and then do 2 or 3 weeks at maintenance, for muscle growth I´ll go 12 to 14 weeks in a calorie surplus and then reduce calories to maintenance for 3 or 4 weeks.

If you´ve tried to gain lean muscle mass but you gain too much fat a long the way let us know which strategies were you following by leaving a comment on our Facebook and Twitter account so that we can help you improve you food program to achieve the best 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

Chronic metabolic diseases, can we avoid them?

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Some of us are really worried about obesity and overweight, some people who deal with their weight don´t even consider how this can lead to greater problems and the long-term issues this can cause to their health.

Chronic metabolic diseases like obesity, overweight, diabetes, high blood sugar, high cholesterol, strokes, heart diseases have been increasing in the past years at a high speed. Some of them do not seem to be too serious but they can lead to greater diseases and health problems.

The cause of some of this problem is our unhealthy lifestyles, eating unhealthy foods which is poor nutrition, lack of sleep, not physical activity and high levels of stress. This leads to obesity and overweight which leads to bigger health issues.

Our body does so many different things every second even when we sleep which is a crucial part, with our unhealthy lifestyles all systems and hormones in our body get out of balance, our body can´t function properly and this leads to health problems.

Chronic metabolic diseases or metabolic syndrome is related to insulin resistance and the inability of our body use energy effectively and it stores it as fat. It has also been related to inflammation in the body which causes some health problems.

Metabolic diseases can be prevented by making some changes to our lifestyle, if we have an unhealthy lifestyle based on bad habits it will lead to many problems but if we develop good healthy habits which lead to a healthy lifestyle we can prevent some of those problems.

Following a healthy nutrition program is key, we need to make sure that our diet is based on whole, healthy foods, and avoid junk, processed and fast food, working out 30 minutes per day, reducing stress or finding ways to cope with stressful situations and getting enough good quality sleep every night.

There´s not a secret here and nothing is new, it´s possible to prevent as many diseases as possible if we take care of ourselves, taking some time of each day to focus on ourselves gives us a lot of benefits not only for that day but in the long run.

We´ve overcomplicated things and this has led to confusion and so many lies and myths, if we stick to the basics, we keep everything simple and effective we get the best results, old school is still the best way, at least for me. There´s no reason to overcomplicate things it just gives us more excuses to not act because it´s too complicated, trust the simple and basic stuff just give it time. It took us years to be where we are now, it will take time to get to where we want.

It´s not about wanting to lose weight as fast as possible it is about getting in shape and sustain it, it is about health and preventing diseases. Start today by changing your eating habits, stop eating junk, processed and fast food and choose whole, healthy ingredients, vegetables, fruits, nuts, seeds, eggs, fish, meats, poultry, oats, beans. Eat meals cooked or prepared with fresh ingredients, then start doing 20 minutes of exercise and improve the quality of your sleep. Small changes every day make a huge difference.

The best steps we can take today to start changing our life are:

– do some physical activity for 20 minutes.- It can be bodyweight exercises or going for a walk,

 – Learn to cook and start preparing as many healthy dishes as possible, you can include desserts if they are healthy (there are so many recipes for desserts prepared with healthy ingredients),

– do some breathing exercises before you go to sleep.- it will help you lower stress and improve quality of sleep

This are 3 simple steps you can take today, choose one of them and star making it a part of your life, once you are comfortable with it add another one and then the last one. These 3 steps will have a big impact on your life.

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

Muscle growth and body composition

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If you want to be able to lose weight, get in shape and sustain your results effortless then improving body composition is key and muscle growth is one of the 2 pieces of this puzzle.

Improving body composition means maintaining a healthy weight with the right percentage of lean muscle mass and body fat.

Maintaining lean muscle mass is important and needs to be one of our priorities, the more muscle we have the faster our metabolism works so it´s easier to lose fat and stay lean but it also help us avoid injuries and stay healthy. There are 2 most common ways we lose muscle; one is related to some diseases and the other is age.

As we get older our body goes through different changes and one of this change is the loss of muscle mass with this come a lot of negative consequences like loss of strength which lead to injuries and other health problems.

Making sure that we get in shape and maintain an optimal weight that considers the right percentage of body fat and muscle mass helps us look lean and toned and as I´ve said before it´s not necessary to get big. Making sure that we maintain muscle mass or build muscle mass to maintain a healthy weight is important to maintain strength so that we reduce the risk of injuries as we grow older. As we grow older we lose muscle mass and strength so by working out focusing on resistance training to maintain strength and give our body the stimulus it needs to maintain that muscle we make sure that we´re not losing it, this also helps us get through daily activities like lifting bags and boxes, pushing and pulling boxes, enjoying time outside in nature with friends and family.

I´ve heard some people say that when you reach a certain age, like 70 or 80 you are not able to gain muscle mass but this is actually not true, we can build lean muscle mass at any age if we do it correctly, we need to give our muscles the right stimulus to grow and we also need to give our body the nutrients it needs to grow muscle and we need to be on a calorie surplus, if we do those three points correctly then we are able to gain muscle at any age.

We want to maintain strength and get stronger, not only to maintain and gain muscle mass and this doesn´t mean that we need to get huge as bodybuilders, we maintain a lean and strong physique. Maintaining strength and muscle is important for maintaining optimal health and maintain optimal performance as you grow older, you want to be able to carry bags and boxes when you go for groceries, you want to have lean and strong legs to walk and move from one place to another.

The best way to maintain strength and get stronger and also to maintain and build muscle mass is with bodyweight and compound exercises, we can add some isolation exercises to work certain weaker muscles and gain more mass faster but the key is to get stronger in bodyweight and compound exercises, for this we need to focus on progressive overload (we´re going to talk about exercises variables and techniques in future posts) working on the 5 to 8 rep ranges with heavy weight. What we want is to lift heavy weight for low reps. 

When we focus on maintaining strength and getting stronger keeping body fat low we´re working on improving body composition, this helps us look great and it´s easier to maintain the results and keep improving. Any excess of weight including excess of muscle mass in unhealthy this is why our goal is to improve body composition and maintain a healthy weight considering muscle mass and body fat. We want to be lean and strong.

Our goal is to improve body composition and maintain a healthy weight that considers body fat and muscle mass percentage, but we not only want to look as great as possible we also want to make sure that our body and physique are useful.

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 obesity epidemic problem!

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Even when there´s too much information and there are so many different weight loss programs, obesity and overweight are still a huge problem and it´s just getting bigger so this means that we´re doing something wrong. Most of the information we can find in the internet are lies and myth, experts share the fastest way to lose weight without considering the negative impact with everything we read we just end confused and overwhelmed, if we add to this how processed foods create an addiction and how they control our brain, and emotions it´s not a surprise that it gets really hard for us to get in shape.

The problem is that we´re taking the wrong approach to the obesity problem, we´re focusing and treating the symptom which is obesity and overweight this is why we can find so much information and debates about which is the best diet to lose weight and it´s also why we can find so many different weight loss programs, but none of them work long term.

Some industries start to create myths around obesity and different diets start to come out like low fat diets blaming fat for the obesity epidemic, they came out with the most common advice we all know “eat less – move more” but the problem just kept growing.

It´s not about finding the best diet to lose weight, it´s not about calories, it´s about macronutrients, it´s about health. If we focus on what matters which is understanding how things work, we can get in amazing shape and sustain it. We need to know what´s the job of each macronutrient and how our body responds to them, we need to understand about hormones and how they are triggered in a good or bad way by everything we do and don´t do.

Our lifestyle plays an important role and I believe that it´s the cause of obesity, portion sizes are bigger so we eat a lot more and to make things worse, this excess food comes from junk, processed and fast food which doesn´t have nutrients, the lack of physical activity and spending most of our time sitting in front of a computer or tv; we don´t give sleep the importance it deserves, our levels of chronic stress are so high and we don´t know how to react and deal with it, we are surround by negativity almost all day long.

Making some changes to our lifestyle can make a huge difference in the obesity problem, if we focus on what matters which is developing healthy habits, we will have amazing results. We all need to have free access to information, and we all need to know the truth. There´s not a class about nutrition in schools which I consider is a highly important topic, learning about nutrition, fitness and health in general is what we need to do, if we focus on the root cause the results are sustainable.

To focus on the root cause we only need to give nutrients to our body through food, eating real, fresh, healthy foods and avoid unhealthy foods like junk, processed and fast food; working out at least 30 minutes a day focusing on resistance training, getting enough high quality sleep every night around 7 to 8 hours, reducing stress or knowing how to manage it to make it work for us and getting the right mindset. Everything works together to make our results sustainable in an effortless way.

From what I´ve seen it´s simple to prevent diseases and stay in shape and it all comes down to lifestyle. I believe that many diseases can be prevented and there’s no reason to suffer or see someone suffering or in pain, but it all starts with us. We live in a time where we want instant results and satisfaction and we´re so use to technology but is causing a lot of problems. There are 2 steps we can take today to start changing our lives:

– be more active throughout the day.- find ways to do some physical activity, if you work in an office, every hour get up and take a walk for a couple of minutes, when you´re talking on the phone walk instead of being sitting on the chair.

– Consume more whole, fresh, healthy foods high in healthy fats, proteins and fiber

It´s not about limitations, it´s about working on the root of the problem and not only treating the symptoms but targeting the cause.

If you´ve been dealing with your weight and want to improve it let us know what we can do for you, how we can help. Leave a comment in our Twitter and Facebook account, we´ll be happy to help.

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

Avoid unhealthy foods for muscle growth?

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When we want to gain muscle, we know that we need to eat more so some of us think about it as a way to fit more unhealthy foods into their diet but is this a good option?

If we think only about calories then we can make those extra calories come from unhealthy foods but from a macronutrient ratio this can change, we know that our body needs nutrients to function properly and to sustain our fitness goals, our body need nutrients to recover and grow, we give our muscle the stimulus to grow in the gym and then we give it the nutrients it needs which are proteins and fats and carbohydrates if we follow a balanced diet.

We all know that we need to avoid unhealthy foods for health reasons so  the best option would be to stick to whole, fresh foods and just eat more of them now, do we need to avoid unhealthy foods for muscle growth? it all depends of you and your body, some of us are able to eat a good amount of processed, junk and fast food while building muscle but most of us will find it difficult and the reason why is this, unhealthy foods are calorically dense and lack nutrition, this means that one single unhealthy food is high in calories and very low in nutrition, from a calories standpoint we´ll need to eat small portions of those foods but we´ll have cravings, we won´t have enough energy for our workouts, we´ll feel tired and our body won´t have nutrients to function, recover and grow.

So even when we can eat more we still need to focus on whole healthy foods, but we can add more “cheat meals” (I don´t like the term cheat meals, I´ll tell you in other post why) when our goal is fat loss we can have one cheat meal every week or maybe one every two weeks, when our goal is muscle growth we can have one cheat a week or some of us can have two, it all depends of our body and how we feel.

Some people consider cheat meals a good way to replenish glycogen, increase calorie intake one day and keep cravings low, even when this works I still recommend to stick to whole, fresh foods there are so many different snacks and foods we can have which are healthy.

There are some special occasions that I would eat unhealthy meals which are birthdays and Holidays, in my case we have 3 birthdays we celebrate per year and 3 Holidays which those Holidays go from December 24 to January 10.

The reason why I don´t recommend following restrictive diets is so that we have the freedom to enjoy so many different meals from any country, the only rule is that those meals are cooked and prepared with whole, fresh ingredients, if we follow this guide we can have dessert once or twice a week without calling it cheat meal. And the reason why I recommend avoiding unhealthy processed foods like sweets, junk and fast foods is because they are high in sugars, unhealthy fats oils and chemicals that our body doesn´t need.

If we follow those rules it´s easier for us to develop the habit of eating healthy which makes it easier for us to achieve any fitness goal because we know that we just eat a little less to lose fat and a little more to gain muscle.

As we´ve mentioned before fitness it´s not only about achieving the physique we want that´s only part of our goal, we use fitness as a tool to maintain optimal health so that we can live the life we deserve by living to our full potential, we can adjust all fitness tools to help us achieve the physique we want while making sure that we´re maintaining optimal health and weight and we also want our physique to be useful not only to look great. This is why I recommend whole fresh foods, we know that highly processed and refined foods are unhealthy, there are some foods that I prefer to avoid as much as possible it doesn´t matter which fitness goal I´m working on.

We all know that food is a big part of our lives but we can make it work for us, food brings people together and traditional meals help us learn from each country, cooking also brings people together and brings joy to our lives. Learning how to cook is an amazing skill that we can all benefit from and we don´t need to be master chefs.

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 companies make it harder to lose weight

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If you´ve ever asked yourself why you can´t lose weight? why you can´t keep that weight off? or why is it so hard to lose weight and sustain the results then you need to continue reading.

There are different factors that come into play when we want to lose weight and each of them makes everything harder for us. It´s not our fault and it´s not as easy as “eat less – move more”.

Fat loss is simple but not easy, and no one seems to pay attention to the most important element we need to have in place to achieve our goal, our habits and mindset.

The best way to start our weight loss journey is by realizing that it´s a lifestyle change, we need to develop good habits that are going to make it effortless to sustain our results. One of the habits is to make healthier food choices and here is the biggest problem, even when all of us know which foods are healthy and which are unhealthy we may be making the wrong choices one after another without knowing why we are not able to make the right choice for at least one time.

The reason is because companies are making it harder and almost impossible for us to make the right choice, food is everywhere and most of the options are unhealthy, sweets, junk, processed and fast food, food we can grab and go, that is convenient and cheaper so if we´re surrounded with this unhealthy foods at every moment it´s not surprise that we keep eating it.

Other reason why is the chemicals on those processed foods turn on the reward center on our brain so every time we eat them we feel good and we get addicted to that feeling, every time we feel down, depressed, stressed or angry we grab some unhealthy foods to make us feel better and if we add to this that some chemicals added to them are used to enhance flavors, make food taste better and also create addiction it´s harder to avoid them. Research shows that this foods create addiction the same way alcohol and cigarettes do.

Companies want to sell so they create amazing marketing campaigns to make us think that we are buying healthier products when it´s not that truth and they keep making packages and portions bigger. Also our relationship with food has changed, have you notice that when you´re bored, tired, feeling down, alone or watching tv you go for something to eat, which most of those times is unhealthy? This is a constant trigger of the feel good hormone and a habit we´ve created over time.

When we start making healthier choices we´re dealing with 2 problems, one the highly addictive sugars and chemicals on products that our brain will be asking for as cravings and then making a different choice.

The first days or weeks when we start avoiding this unhealthy foods it´ll be like hell, our brain wants those foods so we´ll have cravings and we can have anxiety, looking for a way to substitute unhealthy foods for healthy options that could make us feel good and activate the reward center is good option but it´s hard to do, we can have some almonds or nuts which are great for our brain.

The hardest part is dealing with our mind, every time we make a different choice we´re getting out of our comfort zone and our brain hates to be uncomfortable so it will work hard to get us back to our old choices.

What we can do here is, every time we make a healthier choice that´s going to be a new habit we need to stop listening to our mind, don´t pay attention just get up and do it. Thoughts like: you´re too tired, those cookies are cheaper, start tomorrow, you don´t have time today and any other you can think of which are just making you procrastinate stop them. Stop them right now don´t listen to them and continue with your new choice.

Have you followed a diet to lose weight? let us know what was the hardest food to avoid by leaving a comment on our Twitter and Facebook account.

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 truth about muscle growth

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Some of us love to lift weights and getting stronger in the gym while others hate it or are afraid that if they lift weights they will get big, this applies to guys and girls. The reason why we start our fitness journey varies, in some cases we are overweight and we want to lose weight and get in shape while others are skinny and want to gain some muscle, in both cases that core reason why we start exercising is because of insecurities. It doesn´t matter if we´re overweight or skinny people made fun of us so we want to change the way we look and improve our body physically which making this decision is one of the best decisions we can make in our entire life.

If you are one of those guys or girls who hate or are afraid of lifting weights because you think you will get big like a bodybuilder then there are some things you need to know.

The truth about muscle growth is that it takes time to build muscle and we need a really good program that gives us the results. Muscle growth is the result of consistent training, a workout program that consider all variables of training and some advanced training techniques, the nutrition program needs to be on point, enough recover, enough good quality sleep.

I want to be clear here, all those bodybuilders that are huge most of them use drugs and that´s the results of many , many years of consistent hard work and dedication in and outside the gym, they spend hours working out sometimes even twice a day, they are so strict with their nutrition, they prioritize sleep because they know it´s crucial for recovery and grow, their workout programs are designed to work each muscle group as hard as possible and then give it enough time to recover and the right amount of food so that their body is able to grow and they also use supplements and some of them use drugs.

For the rest of us, if we´re not into bodybuilding, we´re not competing and our goal is only to get the best physique possible we don´t need to put that dedication and focus on our fitness program and most of us won´t do it so we just need to use fitness as a tool to help us live our best life possible, a life that we are proud of and this means that we can get in amazing shape and have an amazing physique but we don´t need to spend so much time at the gym and we can have more freedom with our food choices.

We can gain muscle without spending too much time at the gym, without being too strict with our diet and without drugs but we still need to work hard and be consistent, it takes more time to gain lean muscle mass than to lose fat  so be patient.

The best part is that we will only gain as much muscle as we want, if we don´t want to get big we don´t get big we just improve body composition and maintain  a healthy weight with  a good balance between muscle mass and body fat to look lean and toned. If we want to gain more muscle and look as a superhero it´s also possible but it depends of us, of our goals, the type of physique we want.

What I recommend is that no matter how big or lean you want to be we make sure that we improve overall performance, the goal of being in amazing shape is also that we can perform every daily activity with ease. That we can go through our day with high energy  and that we also have some endurance, strength, agility, flexibility to go on vacations and be able to enjoy the trip. We want to build an amazing physique that is useful not only that looks great and we want to make sure that we maintain a healthy weight considering body composition. I don´t think being to big is healthy whether it´s fat or muscle with excess weight our body needs to work a lot harder to keep oxygen and blood circulating though the entire body and there are more negative consequences in the long term.

As for any fitness goal and actually anything in life muscle growth requires hard and smart work and discipline, if you are able to build discipline in the gym to achieve your fitness goal and get the physique you want and then you can take that discipline and apply it to all other areas of your life you will achieve anything you want and live the most incredible life.

Muscle growth.

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 truth about weight loss

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How many times have you set weight loss as a New Years Resolution? I know you´ve started and at some point you gave up, if this is your case there´s something you need to know.

If we set our goal as weight loss the end results won´t be the one we´re looking for and it´s not the best option. When we talk about weight lose it means that we´re losing body fat, water and muscle which creates more problems.

If we want to lose weight once and for all we need to do it right and that means that there´s no short cut and there´s no a quick fix, it took us time to get to where we are now and it will take time to get to our desired weight so we need to work hard and smart, develop discipline to be able to achieve our goal and sustain it. We also need to understand that there´s not one single way to achieve our goal, there are different diets and workout programs we can follow, there´s no a right or wrong answer so as we go through our journey we will fail but we need to learn from that failure by adjusting our diet or exercise program until we find what works best for us.

For the past years we´ve become lazy and we are addicted to instant gratification and fast results. We want to get amazing results in this case we want to lose weight as fast as possible, we want results in one week without thinking of the consequences. We think short term instead of thinking long term, we want things now and this is a huge problem.

Our weight is the results of an unhealthy lifestyle based on unhealthy habits for so many years so we need to set our goal the right way which is improving body composition and realize that it will take time.

This is the truth about weight loss, it´s about improving body composition meaning lose body fat and maintain or gain muscle mass, it´s about developing good healthy habits that lead to a healthy lifestyle. We need to realize and accept that it´s going to be hard, it will take time and there are no shortcuts.

There are some points that we need to make clear and the first one is that diets don´t work, we all may lose some weight in any diet and the reason why is because we are restricting some foods and following a calorie deficit but in the long run we won´t follow that diet for the rest of our lives and the moment we stop it we gain weight back. Lack of sleep is another point, it affects all hormones and systems in our body not only making it harder for us to lose weight but create health problems.

Fat loss is actually simple, we only need to make resistance training the core of our training program, add some cardio and eat whole, fresh foods and eat a little less. Even when it´s possible to lose weight eating unhealthy foods it is not the best way to do it. We´ve seen before that our body needs nutrients so we may eat unhealthy, processed foods and lose weight but our body won´t be working efficiently.

The industries had told us that to lose weight we just need to eat less and move more, if you´ve tried this, how did it work? This strategy applies for a fast weight loss when we´re not considering our health. It´s not about losing weight as fast as possible, it´s about developing good habits that make it easy and enjoyable for us to maintain our results and keep making progress. Finding a diet or nutrition program that we can follow for long periods of time, getting enough good quality sleep every night, doing some exercise every day specially resistance training this are small changes we can make in our life and develop them as habits that will help us maintain a healthy weight.

We need to think about it as improving body composition and developing good healthy habits that lead to a healthy lifestyle, the hardest part of all this is developing good habits, making new choices is hard but stick with it, it´s worthy. The secret lies in our lifestyle, if we´re willing to make some small changes we´ll get amazing benefits in all areas of our life.

If your goal is to lose weight or to say it right lose fat there are some simple steps you can take today to start your journey:

1.- Eat whole fresh foods that are high in healthy fats, proteins and fiber,

2.- Avoid highly processed and refined foods,

3.- Do 10 squats, 10 pushups, and 10 crunches

Do this for 7 days and let us know how you feel by leaving a comment on our Twitter and Facebook account, I want to hear from you and know how can I help you achieve your fitness goals and improve your life.

What you need to know about weight loss

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