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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.

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.

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 to maintain your results during Holidays!

29 How to sustain your results during holidays
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When Holidays arrive most people get anxious about how are they going to maintain their current weight and weeks before they follow a strict low calorie diet to lose some weight so on Holidays they give themselves permission to gain weight.

Some guys or girls try to limit the food they eat making it hard and breaking emotionally and mentally, it is hard to stick to a diet program on Holidays when there´s delicious food everywhere and you are surrounded by family, friends and people you love and care about. Other guys do 2 or 3 hours of exercises on Christmas and New Year to burn the excess calories.

The biggest mistake is trying to achieve any fitness goals during this season because it is so hard to follow a nutrition program and for some guys it is almost impossible to workout which make things more complicated. The only thing you want to focus is on sustaining your results, maintaining your weight or physique by not getting obsessed with it, just relaxing, enjoying and having a great time.

For some guys and girls this time of the year is the opportunity to spend some time with their family and they want to make the best out of those moments, there´s no reason you need to get stressed and obsessed with gaining weight that alone could actually make you gain more weight.

My advice is to eat whatever you want on Christmas and New Years Eve, relax and have fun those 4 days, if you take the first two days to eat whatever you want as much as you want you have some days in between where you can do some form of fasting, lower calories or lower carbohydrates. If you´ve been following a diet low in calories or low carbohydrates this days can actually help your body.

If you don´t want to stay away completely from your nutrition program you have two options, first you can stick to the meals, the main dishes cooked with fresh ingredients and you can avoid the cakes, candies and junk food. This option sticks more to my approach to fitness where you´re limiting most unhealthy food and eat traditional dishes.

The second option is if you want to try everything eat smaller portions, try to make all small portions for the first time and if there´s something you like and want to repeat feel free to do it, for cakes, sweets and junk I would stick with just one portion of each and I would repeat some of the main dishes.

If you follow some simple tools I´ve been sharing with you, you don´t need to stress out during this season, relax and enjoy the time, if you see it´s actually some few days the ones where you can overeat and eat whatever you want, if the rest of the days you avoid junk and processed food there´s nothing to worry about. If you have the opportunity to do exercise do it not only to burn the extra calories but to keep you active and in great mood.

If you have access to a gym or you can continue training you can use this season to gain lean mass, around October and November the amount of food we eat starts increasing and to gain muscle you need to eat more so if you are training the right way you use this to your advantage, on Holidays and special days like Thanksgiving, Christmas and New Year eat as much as you want, the rest of the days you can cycle your calories specially cycle carbohydrates so that you don´t gain a lot of fat, try to make it a clean bulk, you can increase frequency on training which is a great tool to gain muscle so you have the opportunity to enjoy the season eating more. Even when you can eat more, don´t go crazy or you will end up gaining a lot of fat.

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 goals

Sleep and muscle growth

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I´ve seen many guys working so hard in the gym with a lot of volume and frequency but not giving the same attention and importance to sleep. Our body recovers while we sleep so if you want to gain muscle you need to have the right amount and quality of sleep every night.

If our goal is to gain lean muscle mass then we need to prioritize sleep and make sure that it´s good quality.

Even if we have are following the best training and nutrition program sleep is still a most, our body and muscles need to recover after we hit the gym and sleep is a crucial part of recovery. Growth hormone is key to build muscle and it´s released while we sleep, the cycles or phases of sleep impacts the release of this hormone, if we have bad sleep or we wake up growth hormone won´t be at its max which minimizes the results.

I´ve seen many people that want to gain lean muscle mass taking a lot of supplements from protein shakes, weight gainers, multivitamin, fish oils and drugs like steroids (you know by now that I don´t recommend any of this) but they don´t consider stress and sleep. We need to give our muscles the right stimulus for them to grow and then we need to give them the right amount of recovery, the best recovery time is sleep.

If we lack sleep our body won´t use the food we consume throughout the day to get daily functions done and assist in muscle recover and growth. It also affects negatively our performance in the gym, we need to give our all on each workout if we want to grow but a lack of energy and not being recover compromise our workouts and overall results.

Lack of good quality sleep can cause muscle loss and weight gain from fat, an easy way to keep things under control is with sleep. We need to eat more to grow but if our body can´t handle the extra food properly we´ll gain fat instead of muscle.

When we get good quality sleep we feel more energized so our workouts are intense and we are able to stay focused so it´s easier to maintain our eyes on the goal.

If our goal is lean muscle mass with the least amount of fat sleep can help us keep fat low while increasing muscle, it is crucial that we have control and our body works in an efficient way. All hormones, neurons, chemicals, neurotransmitters they all get triggered what we need to do is use them to send the right messages and to work to our favor.

Having good quality sleep can be affected by different things including stress and this can cause that we wake up during night. Your sleep has 3 phases and during those phases our body has several functions and things to do, if we wake up we interrupt those functions. If the internal clock of our body and its functions gets out of rhythm our body won´t recover, repair and reenergize for the next day.

What we eat before we go to bed impacts not only the quality of your sleep, also our recovery. Protein is crucial for muscle repair and muscle growth, when we go to sleep our body turns to a catabolic state so if you have a protein before we go to bed we can increase protein synthesis and maintain our body in an anabolic phase for a longer period of time. The benefits of this is that we are giving our body nutrients to recover and build muscle before we sleep so it can get the job done in a more efficient way.

Fat loss and muscle growth are simple but we need discipline, consistency and work on the 5 principles of fitness. The right training combined with proper nutrition, enough quality sleep, low stress and the right mindset is what´s going to give us the best results.

There are some simple things we can do every day to improve the quality of our sleep and also to change and develop good habits that help us achieve our goals in a simple way and live a better 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

Best diet for muscle growth

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Do you believe that when our goal is muscle growth we can eat everything we want?

Many people in the industry take muscle growth goals as a bulk phase where they eat more than what their body needs and gain some muscle and a lot of fat, they also eat more unhealthy foods because they can eat more so they add more cheat meals to their program.

It doesn´t matter what´s our fitness goal we need to follow a nutrition program that we can stick to as a lifestyle, that keep us healthy, that support a healthy weight and the one that makes us feel great and perform at peak. The only thing we do is change the amount of food we consume according to our current goal.

The best diet is one that focus on all 3 macronutrients and is more balanced between proteins, fats and carbohydrates, we know that protein is crucial for muscle growth and also skin, hair, nails, etc; we also know that healthy fats are highly important for hormones and energy and carbohydrates are a source of fiber and energy.

We need to keep protein high around 1.5 grams per pound of bodyweight, fats around 0.5 grams per pound of bodyweight and for carbohydrates we can go from 1.5 to 2 grams per pound of bodyweight. Take this numbers a guide and adjust as necessary. It´s possible to gain muscle in a ketogenic diet we just need to make sure that we´re getting the right amount of protein.

For muscle growth we need to be in a calorie surplus and we can adjust that calorie surplus each day according to our workout by using a tool called carbohydrate cycling, the days of resistance training we go high in carbohydrates and the extra calories we need will come from carbohydrates, on cardio and rest days we can los carbohydrates and stay at maintenance.

Foods like eggs, meats, poultry, fish, yogurt, nuts and seeds are great options for protein and fats, extra virgin olive oil and coconut oil are great for cooking, vegetables are a great source of fiber which is also important for our gut health, oats, amaranth, quinoa, corn tortilla and brown rice are a good option for carbohydrates, beans and lentils are also good.

We need to listen to our body, even when we´re eating whole, fresh foods there are some of them than can cause problems in our stomach and make us feel bad, we need to find which those foods are and avoid them. We need to make everything easier for our body by finding the foods that work best for us, the ones that are easier to digest, the ones that doesn´t cause any negative impact on our stomach, that give us energy and increase performance and productivity. 

Whole, fresh foods are always the best option for any fitness goal including muscle growth but for some of us it may be difficult to get the right amount of nutrients especially protein this is why some people use supplements like protein powders, or BCAAs.

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 long does a workout should last?

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Some of us hate working out, just thinking about it puts them in a negative mood but it´s key for any fitness goal, with exercise we give our body the stimulus they it need to change. Even when we need to work out we don´t need to spend hours in the gym but have you asked yourself or someone how long does each workout should last?

We´ve talked before that we need to work hard and smart, we need to keep everything simple but effective so we don´t need to spend 2 hours each day exercising we need to create the right program and keep it as short as possible but intense.

For fat loss a work out should last around 45 to 60 minutes, if we want to do resistance training and cardio training on separate days 45 minutes is enough, we can do 45 minutes of resistance training and 30 minutes of cardio, if we do both one after another the workout will last 60 minutes, we can to 15 minutes of HIIT and 45 minutes of resistance training.

Most of us have a full daily schedule and it may be hard to fit long workouts but we all have time to schedule 45 minutes of our time every day to work out, we waste too much time on social network, watching news, Tv, Netflix if we reduce the time we waste in that stuff and invest it in ourselves to work out we will completely transform our body and our life.

Exercise has so many benefits that we really recommend some type of physical activity every day, for someone who is starting on fitness and that is really out of shape doing 45 minutes or even 30 minutes will be a lot, if this is your case you can start with just 10 minutes and increase from there, going for a walk is a great option to start doing some cardio and for resistance training you can start with some pushups, squats, crunches and do as much reps as you can. From there you can increase until you get to the 45 minutes of resistance and 30 minutes of cardio.

For someone who loves working out exercising 60 minutes is great there´s no need of more, maybe 80 minutes which is what I do, here we can do 40 minutes of resistance training and 20 minutes of cardio, I do the both the same day one after another depending of the goal I´m working out I can follow a 5 day split that includes 1 day of active rest.

We need to make sure that the program we´re following is based on resistance training otherwise if we do too much cardio we will lose muscle, it´s better to do 30 minutes of resistance than 30 minutes of cardio. Most of the traditional or commercial weight loss programs are based on cardio or circuit training, there are some that last about 30 minutes but they are not the best option, we want to improve body composition, lose fat and maintain or gain muscle  so some type of resistance training is the way to go, even if we´re starting our journey we can do some bodyweight exercises and then add compound movements, we can design a program based on bodyweight and compound exercises for resistance training and we can add some HIIT cardio with exercises like jump rope, burpees, jumping jacks and get an amazing workout in 45 minutes.

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

Why is it so hard to maintain results with traditional weight loss programs

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Have you followed any commercial weight loss program for a period of time, get results and stop following it? once you stopped following it did you were able to maintain those results or was it hard to do it? As most of us you may found it hard or impossible to maintain those results.

The reason is because those commercial weight loss programs that help us lose a lot of weight in a short period of time without considering long term damage to our body.

They give us what we want, we want fast results so the programs are designed to helps us lose as much weight as possible in the shortest period of time without considering our health and the negative impact the programs will have.

Most traditional weight loss programs are based on the most common strategy and advice, for nutrition “eat less – move more” the diets are so restrictive 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 us lose as much weight as possible and with this we get in more trouble.

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

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

Fat loss is hard, we need to put the time and effort, we need to work hard and be disciplined with our program until we develop the right habits. When we start a fat loss program we are dealing with physical, emotional and mental pain and discomfort plus we need to add the fact that all unhealthy foods we´ve been eating created addiction in our body so our body and brain will make us feel like if we need those unhealthy foods which is actually not true. Dealing with all this stuff going on is what makes fat loss and getting in shape so difficult.

There´s a way to make fat loss sustainable and that is by developing good healthy habits, eating real, fresh foods and avoiding all unhealthy foods that can cause not only weight gain but can also lead to health problems. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, 7 or 8 hours. Developing the right mindset to get you through the hard times, when our body things we can´t go any further our mindset keeps us going, when you have to make a choice between healthy or unhealthy foods our mindset goes for the healthy options.

Sustainable fat loss is simple if we focus on what matters which is improving body composition and developing good healthy habits, this doesn´t mean that it´s easy but it´s worth it, it´s the best way to do it. We also need to understand that it takes time, even when we can get amazing results in a couple weeks it will take some time to get to our desired weight so we need to focus on progress, seeing progress and results make us happy so use your progress as a way to stay motivated.

The journey is though, this why not everyone is lean, we all dream with having an amazing physique but not everyone is willing to put the time and effort. Those though moments remember your end goal, think about your end result,, if you want that end result so bad you´ll make it through those though moments, this includes all the physical, emotional and mental struggle you will need to get through.

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

Why is it so hard to avoid unhealthy foods?

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When we try to lose fat and go start a diet we find it so difficult to avoid all unhealthy foods, those sweets, cookies, cakes, muffins almost all processed and fast food but have you asked why it´s so hard to avoid them?

We all know that this foods are unhealthy but some of us haven´t stop and think about the negative impact hey have on our life and health, we know that this foods lead to obesity, diabetes and inflammatory diseases and they also affect our mood, they can make us feel depressed or anxious.

The reason why it´s so hard to avoid this foods is because they are full of sugar, unhealthy fats and chemicals to make them taste delicious, companies spend too much money in making their products so palatable, addictive and creating amazing marketing campaigns.

Companies want to sell Companies want to sell so they create amazing campaigns to make you think that you are buying healthier products when it´s not that truth and they keep making packages and portions bigger. The chemicals on those processed foods turn on the reward center on your brain so every time you them you feel good and you get addicted to that feeling, every time you feel down, depressed, stressed or angry you grab some unhealthy foods to make you 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 creates addiction it´s harder to avoid them. Research shows that this foods create addiction the same way alcohol and cigarettes do.

We also need to know that processed foods are high in calories, high in sugars, unhealthy fats and chemicals as we mentioned before but they lack nutrients and our body needs nutrients to function properly and keep us healthy, if we don´t give our body the nutrients it needs it will keep sending signals that we´re hungry and if we add to this the cycle that unhealthy foods create by triggering certain neurotransmitters in our brain we will over eat but those extra foods will be unhealthy foods and the cycle continues, the more we eat junk, processed and fast foods the more we crave them.

To avoid unhealthy foods we need to break the negative cycle, is like breaking an addiction, it will be hard and it will take time and effort. We´re so use to eating unhealthy foods that we need to be aware and make conscious decisions.

We are surrounded by unhealthy foods and bombarded with marketing to buy those foods which make our effort of avoiding them harder, one of the best strategies is to remove all this unhealthy foods from our home and office and always have healthy options even for snacks like nuts, seeds.

When we decide and commit to change our nutrition and avoid unhealthy foods we need to accept that it´s going to be though, it´s going to take time and in some occasions we´re going to make the wrong decision, when this happen we just get conscious about it and change the unhealthy option we choose for something better and move on.

If we blame ourselves every time we make a wrong decision we make everything harder, it´s not a big deal if we are aware of it and move on. We can ask ourselves why we made that bad choice, was it the only option we had available? were we on a hurry and that was the best choice for the moment? do we were really hungry or only have cravings? do we felt anxious or depressed and use it as comfort food? Asking this questions and getting to the root of why we´re making certain choices help us to get prepared for the next time it occurs.

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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For someone who started their fitness journey because of insecurities but being skinny their goal is to gain muscle and get stronger so they know that they need to lift weights, this is more common on guys than girls. Most girls and some guys don´t want to lift weight and follow a resistance training program consistently because they think that they will get big as bodybuilders but this is not true.

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, 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.

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

4_fotos ladrillos
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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.

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 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.

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