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Fitness goals

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 goalsNutrition

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

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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

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

What nobody says about fat loss

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So many of us want to lose weight, have you tried it? there are some points that nobody tells us and that we need to know before we make the commitment to do it.

I see so many people dealing with their weight and struggling with many different weight loss programs but there´s something that all this programs, fitness trainers and gurus don´t tell us.

Fat loss is not a quick fix, there are no easy solutions or shortcuts. Our actual weight is the result of years of unhealthy habits so it will take time and effort to achieve our goal. There´s not a perfect weight loss program and not one single program will give the same results to 2 people, there´s not just one way to get to our goal.

If you´ve been following us for some time you know that we work on the 5 principles of fitness which is something not everyone consider, for sleep we need 7 to 8 hours or at least 6 hours of good quality sleep every night, we need to get our mindset right to be able to get through the hard times and for diet and training there are many different diets, from high carbohydrate, to low carbohydrate, ketogenic, paleo, vegan. Even when I don´t consider some of them to be the best options they are all tools we can try and see how we feel and how our body responds and find out which one works best for us. The same with training, resistance training is key but there are different tools we can use like straight sets with heavy weight, moderate weight, supersets, circuit training, we can focus on gaining strength, hypetrophy, power, overall performance, training splits you also need to find what works best for us.

Fat loss is not a quick fix so what I mean by finding what works best for us is that it takes time to lose fat and get in shape so we´ll need to follow a nutrition and workout program for a long period of time and some diets and workout tools may not be sustainable for us, if we love meat there´s no way that we´ll stick to a vegetarian diet for 4 or 5 months, if some foods cause inflammation and we feel bloated we won´t get results and we won´t stick to the diet. If we can only go to the gym 4 days per week and we want to follow a program in which we need to go to the gym 6 days a week we won´t stick to it.

We need to find tools that we can follow according to our daily activities for each of the 5 principles of fitness, find the tools that best fit our day and that we can incorporate to our life so that we can stick to them day after day for as long as we need.

It´s not about what diet or workout is the best, it´s about finding the tools that work best for each of us and combine them to develop good habits that lead to a healthy lifestyle that make our fat loss achievable and sustainable.

Another point that no one tells us is that it´s hard to lose fat, we need to be in a calorie deficit and there´ll be times when we feel hungry, there´ll be meals when we want to eat a lot more which in most cases is our brain sending the wrong message, if we let go by this messages we can overeat, sometimes our brain will try to trick us telling us that we need that cookie or donut or any other unhealthy snacks, if we pay attention to those thoughts we´ll end up eating those unhealthy foods and we will feel ashamed, and like failure.

When we´re following a fat loss program is normal to feel hungry and here is when having the right mentality comes into play, with the right mindset we´ll be able to get pass those feelings, emotions and thoughts and we´ll be able to make the right choices over and over which will give you the results you want.

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 goalsTraining

Training tools for muscle growth

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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.

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 muscle 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.

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

Nutrition tools for muscle growth

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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 and 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.

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

Nutrition tools for fat loss

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If you´ve been trying to lose fat and get in shape you may know by now that nutrition is a crucial part but have you found the best nutrition 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 nutrition plays an important part when we talk about fat 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 lets take a look at the best nutrition 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 fat 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 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. In order to lose fat 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 fat 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.

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