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Fitness goals

Fitness goals

Principles of muscle growth

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Even when muscle growth is more enjoyable than fast loss for the reason that we can eat a little more it still is hard, we need to put in the time, hard work, sacrifice, discipline and patience but it´s not complicated. There´s so many information out there that can be overwhelming so having a guide which we can follow and adjust to fit our needs is very helpful and that´s what we´re going to be talking here.

Before we get to the principles there are 3 points that we need to talk about:

1.- Time

It takes time to build muscle, the more time we´ve been training the more time it will take to gain muscle mass so patience is key. When we´re beginners and we´re starting our fitness journey, it´s easier to gain muscle but as time pass by and we get more trained muscle growth slows down so we need to be really patient and stick to the principles.

2.- Body composition

Our goal is to help get in our best shape possible and sustain it by improving body composition and doing it in a natural way, this means no drugs so we won´t get big. The reason for this is simple, excess weight whether it´s from body fat or muscle mass is dangerous, excess weight leads to health problems because our body needs to work harder.

Now lets go to the principles:

NUTRITION

1. Eat a little more. Our body needs nutrients to recover, grow and build new muscle so we need to make sure that the food we eat is just enough for our body to maintain daily functions plus recover, grow and build that extra muscle but if we eat too much we´ll gain the excess as fat. For some of us 300 calories more is enough, up to 500 calories per day. We can increase carbohydrates to create the calorie surplus and if you want to stay as lean as possible, carbohydrate cycling is the best option. The day of resistance training increase carbohydrates and on rest days or cardio days keep calories at maintenance.

TRAINING

2. Resistance training.- We need to use both types of hypertrophy to get the best results so working on the 6 – 8 rep ranges and also 8 – 12 is the best option. We need enough volume and frequency training for each muscle group so hitting each muscle 2 times per week is the best option, and we need to work to failure or past failure at least in one exercise per muscle group or in the last set of all exercises.

3. Cardio training.- Doing some cardio on rest days is great to help us stay lean.

MINDSET

4. Realize that is takes time to build muscle, do not try to gain too much muscle mass fast because you´ll end gaining a lot of fat, slow and steady wins the race if we want to keep fat as low as possible.

5. Push pass the pain, we need to challenge our body in order for it to change, we need to make sure that we´re making progress every workout this is why progressive overload and periodization are great training tools to make sure that we get the results we want.

SLEEP

6. We need 8 hours of good quality sleep every night, our body and muscles needs to recover after hitting them hard so they can grow, a big part of that recovery and growth gets done while we sleep. Turn off all electric devices 30 minutes before going to bed and use those 30 minutes to do some breathing exercises to calm your mind and relax your body and muscles which improves the quality of sleep.

STRESS

7. Keep stress as low as possible by avoiding negative people and negative situations, if you can´t do that which I know it´s difficult just don´t take things personal, do not worry about what others think and say of you, focus on yourself on being better every day.

This 7 principles are the best strategies for muscle growth with as less fat as possible, I know it seems like a lot but I´m sure you can do it. Remember that the more time you´ve been working out the more time it takes to build muscle so be patient and follow this principles for as long as you need, you can make the adjustments you need to make them fit your lifestyle and your progress.

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

Principles of fat loss

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Fat loss is actually simple, the industry makes everything harder and for some reason we are more prone to trust the harder stuff even when we know we´re not going to stick with it for as long as we need to. There are some principles for fat loss we need to follow based on the 5 principles of fitness which are going to get us to our goal if we follow them, there´s no reason to overcomplicate the journey so just stick with this principles and you´ll get amazing results.

Before we get to the principles there are 3 points we need to talk about:

1.- Time

It takes time to lose fat and get lean so wanting to lose fat as fast as possible will only make the journey harder and the results won´t last too long. What comes easy and fast won´t last, so even when we´ll get results every week we need enough time to achieve our goals, 3 to 4 months is enough but it may take longer. Focus on making progress every single week, progress and consistency is what matters.

2.- It´s uncomfortable

Fat loss can be though and uncomfortable at some points, it´s simple but not easy we need to work hard, put in the effort and make some sacrifices. The greatest rewards in life don´t come easy but the satisfaction and confidence we gain by achieving our goals feels amazing. We need to have a strong reason why we want to get in amazing shape and we need to develop the successful mindset that will keep us pushing even when our body is breaking.

3.- Body composition

Our ultimate goal must be to improve body composition. If we focus on weight loss we´ll lose some fat with retained water and muscle tissue so we´ll end looking skinny and this slows our metabolism which will makes it almost impossible to sustain our results.  If we only focus on losing fat we can maintain muscle tissue while losing fat and retained water but if we don´t have enough muscle mass we won´t look as great as we can and our metabolism won´t be as fast as it could be so it will be harder to sustain the results.

If we focus on improving body composition which means losing body fat and gaining muscle mass we´ll look great, our metabolism is faster and it´s easier for us to maintain our results.

Now let´s go to the principles:

NUTRITION

1. Eat less

We need to eat less so that our body can use stored fat as energy, macronutrients are important so the best option is to reduce carbohydrates and we can do it by using a tool called carbohydrate cycling.

2. Intermittent fasting

Keeping insulin low help our body use stored fat as energy more effectively so having 2 meals a day in an 8 hour window and fasting for 16 hours is the way to go.

TRAINING

3. Resistance training

We need to focus on keeping our strength so working on the 5 – 6 rep ranges is great we can go medium frequency and moderate volume by working each muscle group twice per week.

4. Cardio training

Add cardio to lose fat faster, you can choose between 10 – 15 minutes of HIIT or 35 – 45 minutes of steady state.

SLEEP

5. Get at least 6 hours of good quality sleep every night. Turn off electronics at least 30 minutes before going to bed, doing some breathing exercises right before falling sleep can help you improve the quality by calming the mind and relaxing the body.

STRESS

6. Avoid negative people and negative situations, if you can´t do this then do not take things personal, do not let any comment affect you and don´t worry about what anyone says and thinks of you, instead focus on yourself and work on being the best person you can be. Just by doing this you´ll be able to keep stress low.

MINDSET

7. Accept that it´s going to take time to get to your desired weight, there´s no a quick fix and there are no shortcuts. Realize that the journey will be hard at some times and you will hate it but the results are worthy.

8. Create a vision, an image on your mind of how you want to look and then think about who you need to become to be that new person in that new physique and start living that way.

This 8 principles are the best strategies to get in amazing shape, I know it seems like a lot but I´m sure you can do it, you can take 1 or 2 principles and start working on them once you develop those principles and they are part of your life add another one.

Remember that our goal is to get in amazing shape and make sustainable in a simple way by developing good habits and improving body composition.

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 fitness goals can change our lives.

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If we can change our body physically, what else can we do? To achieve any fitness goal we need discipline, and consistent hard work. It´s not about doing one workout or having a healthy meal once a week, it´s following a healthy nutrition and workout program over and over and over until we reach our goal and if we don´t have the right habits that´s what makes the journey harder but the reward amazing.

Most of us don´t have a healthy lifestyle and many of us don´t want to make some changes to it until we feel or know that something´s wrong. For many of us setting a fitness goal which the most common is weight loss is life changing.

The reason why we set a weight loss goal may be health or insecurities, but if we just think about as weight loss the chances of maintaining our weight loss results are minimum, but if we think about it as improving body composition and a life change then the results will be amazing and we are able to maintain them and keep improving.

If we set any fitness goal the right way especially when we begin our journey it will change our life, mastering fitness is the most complicated goal because we need to develop new habits which are going to replace the bad ones and that takes effort and time, every time we want to change something in our lives we need to make different choices and every time we make that new choice our mind will try to pull us back to our old habits with excuses and reasons why we can´t or why is not a good idea so we need to make a conscious effort to take action upon that new choice until it becomes a habit.

If eating healthy and exercising are not part of our lifestyle it will be hard, we go through so much physically, emotionally and mentally but those new habits will last forever and that´s what make it effortless and easy for us to maintain our results and once we achieve our desired weight we may want to gain muscle, gain strength, improve performance, etc.

When we achieve our first fitness goal our confidence increases and it leads to more accomplishments and success. If want to achieve a goal or live a successful life we need to believe in ourselves and what we do, we need that confidence and when we achieve our desired weight and get in shape we love the way we look and the way we feel and that alone increase confidence plus we believe in ourselves, we know that if we could get in shape and go through all the roller coaster of emotions then we can accomplish a lot more.

We all have the potential of achieving amazing things in our lives but most of us lack self-confidence, we have fears and doubts that pull us back along with a wrong mindset and limiting beliefs; those are the reason why we stay in the same place.

When we set a fitness goal we need to develop healthy habits that lead to a much better life and develop the right mindset, one that keep us going when things get though. When we reach our goal we get the amazing physique we set as a goal and with that we gain confidence but also at that point we have develop good habits and the right mindset to achieve many other projects, from this point on we need to keep that momentum going.

Our fitness journey is meant to help us become a better person, through developing new good habits and the right mindset we´re becoming the person that we need to be to achieve our goal and once we get there, the habits and mindset that we need to be successful and maintain those results and successful life are now installed, and now we believe more in ourselves and what we do, we have more confidence then, we keep setting bigger goals. Goals that keep us improving, learning and growing and we share those experiences by helping someone else, the best reward in life is to see someone else succeeding, the more people we help the better we feel.

We changed our life and now it´s time for us to continue growing and helping someone change their lives.

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 lose weight and maintain the results?

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The short answer is because we follow some of those traditional of 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.

With those traditional programs we lose weight which means we lose fat, water and muscle. The result from this is that yes, we lose a lot of weight but we lose muscle with it so our metabolism slows and we also need to consider that we need to follow very strict low calorie diets which also slows our metabolism and at the end of the program we did more harm than good to our body.

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

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.

The reason why it is so hard to maintain our results is because we follow a strict program that cause more harm than good to our body, we didn´t consider that our actual weight is the results of many years of unhealthy habits and unhealthy lifestyle.

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 diseases. Working out at least 30 minutes every day focusing on resistance training to maintain and build muscle, getting enough good quality sleep every night, at least 6 hours of sleep if you can get 7 or 8 hours do it. Developing the right mindset to get you through the hard times, when your body things you can´t go any further your mindset keeps you going, when you have to make a choice between healthy or unhealthy foods your 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

Weight loss is more a mental game

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Have you tried a weight loss program and failed? or get some results but you couldn´t sustain them? have you ever asked yourself why you can´t make the right choices?

All of us know which foods are unhealthy and which ones are healthier options, we all know that to get in shape and lose weight you need to eat less and move more so why is it that it´s so hard to follow those simple rules? Weight loss is more a mental game, it´s the reason why you can´t stick with a diet and why you skip your workouts.

Food has a huge impact on your body and brain, when you are obese or overweight you may be struggling with depression, anxiety, you are lazy, you feel tired you don´t have energy and it´s hard to focus on things that matter to mention some issues. But I´m pretty sure that most of your diet is based on processed and fast food which makes you feel worst but also have a negative effects on your brain making it harder to lose weight.

The high consumption of unhealthy foods make you addicted to them by triggering the reward center of your brain which makes you feel good and it also creates a cycle of ups and downs in insulin. The moment you make the choice and decide to avoid all this unhealthy foods and start eating more healthy options your mind will fight you back you´ll feel the urge of having those sweets and junk food your mind will tell you that you need them to feel good and to make the challenge harder your mind will also fights to get you back because your new choices doesn´t feel familiar.

Our brain, mind and body loves the routine, every time you do something different it feels weird and your brain will make think that it´s wrong and yes, it´s wrong because you are not doing what you were used to do until it gets use to your new choices and they become part of your life, one simple thing you can do that will make it easier for you in the beginning is don´t bring unhealthy foods to your home and office, those include no sweets, junk, processed and fast food. You have enough unhealthy choices every time you go out on the streets so keeping them out of the places you spend most of your time will make it easier. How many times you are at home watching a movie and go for the bag of chips or cookies, how many times you are bored and go to the kitchen to eat something unhealthy like macaroons, how many times you feel sad, depressed or anxious and you go for a bowl of ice cream.

When you start exercising your mind will also fight you back, you don´t have energy, you are lazy, you feel tired, you are not in shape and your mind will tell you that it´s so early to wake up and exercise, it´s too late when you come home, you don´t have time to do it and many more negative thoughts, you need to get up and start working out, don´t let your mind and your thoughts control you, take charge of your mind, your body and your life. When you alarm clock rings get up, even if your mind is telling you to stay in bed, don´t listen to your mind get up and start your workout, do this over and over and over until working out becomes you new choice and your mind adapts to this new routine.

The steps for weight loss, getting in shape and sustain it are simple, what´s difficult is getting your mind on the right track so that you can make the best choices over and over again until they become part of our life, this new choices are new habits you new to develop to make your results sustainable in an effortless way. Changing your mind is harder and it takes time so if there´s a meal a workout you skip don´t get stressed out and blame yourself just move on, focus on the next meal and your next workout and do what you need to do. Prove your brain and your mind that you are in charge now.

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 fit fitness into your life

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The first thing I want to make clear here is that if you are not making fitness a priority you won´t be able to fit fitness into your lifestyle. Your health must be your priority and health includes exercise and nutrition, you do not need to make your life revolve around fitness unless you are a professional athlete but you still need to make it a priority for health reasons.

Making fitness part of your life means changing habits and routines, if you think you do not have one hour everyday to workout you need to change your beliefs, if you really want to lose that weight once and for all, if  you want results and you want to maintain them you need to schedule one hour a day to work out, and focus on eating healthy, nutritious meals

The hardest part to make everything work together is the beginning, once you decide to change the way you look and start following a plan you´ll find it hard to stick with because you are use to a routine and a lifestyle of poor habits, the time it takes you to achieve your goal following the program is when you´ll be developing new good habits and routines that will make it easier for you to maintain your results, once you follow your plan for some months, you´ll get use to working out and eating healthy, you just got the momentum needed to make fitness a lifestyle.

There´s not a perfect program, there´s not a one size fit all program, the tools I share here are going to help you achieve your goals, fitting some of those tools and develop new habits and routines around those tools is what this is all about. Not all tools will work the same for two people so you need to find out which tools work for you and fit them into your life.

I don´t want to do to what everyone else is doing or what most people out there on the fitness industry are doing. I´m not going to create one weight loss program for millions of people out there and promise that all we´ll have the same results. There are already a lot of programs out there and obesity and overweight is increasing. I´m not going to sell you “as seen on TV” equipment and promises of 10 minutes workouts 3 times a week to get in amazing shape and sustain it, that´s not me.

I´m going to share with you what you need to know and understand and all the tools or strategies you can use in nutrition and training to get to your goals but you need to find out what works for you and make those tools habits and routines.

If you are following me on Facebook, Instagram and Youtube accounts and you read my posts you are looking for answers and you want results, I´m going to share with you the best tools that will give you results but you need to put in the effort and the time, you need to work hard in the gym and you need to watch your diet.

I don´t want excuses and I don´t want lazy people, if you want a better life and you´re willing to put in the time and effort follow me on social media and stay tune.

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

Is it possible to lose fat and gain muscle at the same time?

28 Is it possible to lose fat and gain muscle
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Most people are only interested on weight loss so muscle growth is not their priority, some of them don´t even care about muscle but it´s important.

Even when most people say that it´s not possible and for very good reasons there are people proving that it is possible to lose fat and gain muscle at the same time.

From a mathematics and science point of view losing fat and gaining muscle at the same time is impossible because you need to be on a calorie deficit to lose fat and on a calorie surplus to gain muscle, you need to be on a catabolic state to burn fat and on an anabolic state to repair and build muscle but it´s impossible to be at both states at the same time.

Your body is not in one state all day long so you can manipulate them with training and nutrition to be able to burn fat at some part of the day and build muscle other times of the day or some days you can focus on building muscle and other days you can focus on losing fat both in the same program.

My goal is to improve body composition this means increasing muscle mass and lowering body fat but is it possible to do it at the same time? My answer is it depends on you, doing it is more complex and requires more discipline, if you want to achieve amazing results the simple way to do it is to use carbohydrate and calorie cycling meaning that you´ll be on a calorie deficit some days and on a calorie surplus other days luckily you´ll be giving enough nutrients to your body when it needs to recover and build muscle and you reduce food some days to burn fat.

If you want to improve your body composition by losing fat and gaining muscle at the same time your cardio training, resistance training and nutrition needs to be set properly giving the same importance to this 3 key factors. Cardio will help you lose the fat, resistance training will help you build muscle and nutrition will help you get through the workouts while losing fat.

A calorie deficit is a most to burn fat but if you go to low in calories you won´t be able to get through the workouts and get stronger with time which is progressive overload to be able to gain muscle, you only need to eat a little more if you eat too much you´ll end up storing the excess as fat.

The type of cardio and the amount can have a positive or negative effect on your gains, if you do too much cardio it will block your gains, if you don´t do cardio you may find it difficult to burn fat.

Resistance training is a most to gain muscle, and make sure that you are progressing every time you work the same muscle. It´s all about being better every day and keep challenging yourself.

Some people can gain weight while on a calorie deficit by focusing on getting stronger, using a tool called progressive overload you ensure that you keep getting stronger at every workout which leads to muscle gains.

Burning fat and building muscle at the same time is so hard to do, unless you are a beginner, people who have been sedentary or haven´t follow a resistance training program and who eat unhealthy foods will burn fat and gain muscle at the same time but for people who are more experienced it´s so hard to do and for some it may be impossible so focusing in one goal at a time is the way to go, if you have too much fat to lose focus on losing fat and getting lean, then you can focus on muscle growth while staying lean.

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 tells us about fat loss

27 What nobody tells you about fat loss
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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 your goal.

If you´ve been following us for some time you know that we work on the 5 principles of fitness which is something no one 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 healthy or to be the best options they are all tools you can try and see how you feel and how your body responds and find out which one works best for you. The same with training, resistance training is key but there are different tools you can use like straight sets with heavy weight, moderate weight, supersets, circuit training, you can focus on gaining strength, hypetrophy, power, overall performance, training splits you also need to find what works best for you.

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

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

It´s not about what diet or workout is the best, it´s about finding the tools that work best for you and combine them to develop good habits that lead to a healthy lifestyle that make your 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, what the right mindset you´ll be able to get pass those feelings, emotions and thoughts and you´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 goals

Chronic and metabolic diseases

24 Chronic metabolic diseases
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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 body and 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 real fresh foods, one ingredient 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 this diseases 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 hi has lead 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 take action 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 real fresh 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.

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 fit fitness into your life

00 Intro
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The first thing I want to make clear here is that if you are not making fitness a priority you won´t be able to fit fitness into your lifestyle. Your health must be your priority and health includes exercise and nutrition, you do not need to make your life revolve around fitness unless you are a professional athlete but you still need to make it a priority for health reasons.

Making fitness part of your life means changing habits and routines, if you think you do not have one hour everyday to workout you need to change your beliefs, if you really want to lose that weight once and for all, if  you want results and you want to maintain them you need to schedule one hour a day to work out, and focus on eating healthy, nutritious meals

The hardest part to make everything work together is the beginning, once you decide to change the way you look and start following a plan you´ll find it hard to stick with because you are use to a routine and a lifestyle of poor habits, the time it takes you to achieve your goal following the program is when you´ll be developing new good habits and routines that will make it easier for you to maintain your results, once you follow your plan for some months, you´ll get use to working out and eating healthy, you just got the momentum needed to make fitness a lifestyle.

There´s not a perfect program, there´s not a one size fit all program, the tools I share here are going to help you achieve your goals, fitting some of those tools and develop new habits and routines around those tools is what this is all about. Not all tools will work the same for two people so you need to find out which tools work for you and fit them into your life.

I don´t want to do to what everyone else is doing or what most people out there on the fitness industry are doing. I´m not going to create one weight loss program for millions of people out there and promise that all we´ll have the same results. There are already a lot of programs out there and obesity and overweight is increasing. I´m not going to sell you “as seen on TV” equipment and promises of 10 minutes workouts 3 times a week to get in amazing shape and sustain it, that´s not me.

I´m going to share with you what you need to know and understand and all the tools or strategies you can use in nutrition and training to get to your goals but you need to find out what works for you and make those tools habits and routines.

If you are following me on Facebook, Instagram and Youtube accounts and you read my posts you are looking for answers and you want results, I´m going to share with you the best tools that will give you results but you need to put in the effort and the time, you need to work hard in the gym and you need to watch your diet.

I don´t want excuses and I don´t want lazy people, if you want a better life and you´re willing to put in the time and effort follow me on social media and stay tune.

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