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Ultimate Muscle Building Program

superheroe
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282

With Captain Marvel still in theaters and Avengers: Endgame the next month many of us are excited and motivated to get in the best shape of our lives. We can all get in amazing shape and get a superhero physique but we need to train hard and smart, if your goal is to lose fat we´ve created a program inspired on Captain Marvel and Avengers to lose fat which you can see by clicking here

We´ve created this muscle building program inspired by The Avengers and it´s based on the 5 principles of fitness. To be able to sustain any fitness goal we need good habits so by following this program for some time you´ll be able to develop the habits you need to sustain your results and make fitness part of your life.

Muscle gains take time, it is faster to lose fat than to gain muscle and the more experienced or the more time you´ve been training the more time it takes to gain lean muscle mass.

Most programs we can find to gain muscle mass are not focused on building an athletic, superhero looking physique and this is one of the reasons why most of us don´t want to put the work in the gym.  If we want to get the best results possible we need to work on the 5 principles of fitness, work smart and work hard, building a superhero physique is simple, we need to focus on the right exercises, use the best training variables, make sure that our nutrition program is on point to help our body recover and grow and also keep stress low and get good quality sleep.

This sounds like a lot but we share with you the best tools for each principle to make everything simple. If you are new to working out with weights, or you are new to the type of training and variables we use here you can gain muscle faster the first months, as you get to use to it the time at what you gain muscle mass starts to slow down. This is normal, all of us can gain more muscle when we start working out and as time pass by and we get more trained and our body gets use to it, it takes more time to gain muscle.

The goal with this program is to gain as much muscle mass as possible with the least amount of fat, whenever we want to gain muscle we will gain some fat along with that muscle but if we can make that fat gain as small as possible we will be able to stay lean and look amazing.

NUTRITION

Since our goal is to gain as much muscle as possible with the least amount of fat we need to keep our nutrition program as clean as possible so focusing on real fresh food and avoiding all junk, processed and fast food is key.

Calories and macronutrient ratios are important, we need to eat more to build muscle but if we eat too much we will gain fat, this is where things can get tricky. The nutrition program is mostly the same you´re supposed to be following as a lifestyle, meals and dishes cooked and prepared with real fresh ingredients, the only difference is that you can eat a little more.

Focusing on macros over calories is the best option, our body needs nutrients to function, recover and grow so if we set macronutrient ratios we make sure to give our body the nutrients it needs, we share with you some numbers and formulas below you can use to set your macro ratios for this program:

Balance nutrition guide

PROTEINS – 1.5 grams per pound of bodyweight

FATS – 0.5 grams per pound of bodyweight

CARBOHYDRATES – 1.5 grams per pound of bodyweight

Just take your bodyweight in pounds and multiply if by each of the macros, for example for someone who weights 132 pounds (that´s my current weight):

Proteins 132 x 1.5 = 198 grams

Fats 132 x 0.5 = 66 grams

Carbohydrates 132 x 1.5 = 198 grams

If we focus on setting macronutrient ratios the total calories will fall into place, we can take the numbers from the example above to get calories, we just multiply the results by the calories per gram for each macronutrient:

Proteins 198 x 4 = 792

Fats 66 x 9 = 594

Carbohydrates 198 x 4 = 792

            Total calories = 2178 calories per day

There are essential amino acids and essential fatty acids but there are no essential carbohydrates this means that our body only needs carbs for energy so this gives us the opportunity to cycle or manage carbohydrates. Take this numbers as a guide and make the adjustments you need, keeping proteins and fats the same while manipulating carbohydrates is the best way to go, starting with 1.5 grams of carbs per pound of bodyweight is a good starting point but if you feel like you need more energy, or if you want to gain more mass you can go to 2.0 grams per pound of bodyweight if you see that you are gaining weight fast and you want to slow it just reduce carbohydrates.

Ketogenic nutrition guide

Ketogenic diets are an amazing tool to use to stay lean and to improve health, this diets can help you gain muscle mass while staying lean which makes it easier to gain muscle mass without gaining too much fat.

If you are new to this diets and new to training I don´t recommend you try keto while following this program for the first time, the first weeks when you start keto you´ll get “the keto flu” which are different symptoms you get from your body getting read of all carbohydrates and junk which can be though to manage and it the program there will be some stuff going on emotionally so there´s no need to make it harder.

Ketogenic diets are high in fat, moderate in protein and low in carbohydrates, there´s not exact numbers for each macro but considering fats around 70% of your diet, proteins 20% and carbohydrates 10% is a good place to start.

FATS – 70%

PROTEINS – 20%

CARBOHYDRATES – 10%

From there you can make the adjustments you need. It´s necessary that you have an idea  of the amount of food you eat so the first days you´ll need to read the labels and do the math to know how much you are eating, you won´t be doing this for the rest of your life, and don´t get stressed if you can´t be exact and perfect with everything, looking for perfection will only stress you more.

FOOD LIST

Approved foods

We know there are so many foods left so we´ll be adding them every time we find out one missing. To cook you can use herbs, seasoning and condiments.

I´m not all in with cheat meals but in this program if you want to have a cheat meal you can do it once or twice a week, it all depends of your results and how those cheat meals affect you, for some of us after a while of eating clean meals one cheat meals can make us feel bad.

Intermittent fasting is an amazing tool used by ancient civilizations for so many years to treat and prevent diseases and also for spirituality. It´s an awesome tool with a lot of benefits for our health and it also makes it easier for us to stay lean. The nutrition programs we saw before to set macronutrient ratios with a more balanced diet of proteins, fast and carbohydrates or a ketogenis diet higher in fats, moderate protein and low carbohydrates tell us what to eat, intermittent fasting tell us when to eat. Since our goal with this program is gain muscle mass  having 3 meals a day is a great option, if we want to get more benefits from fasting the best option is to keep those 3 meals in an 8 hour period and schedule them around our workouts and fast for 16 hours. If you train in the morning then having breakfast and lunch with a snack in between is the way to go, if you train at night then having lunch and dinner with a snack between is the option. If you can´t make this schedule work for you don´t worry that much find one that works for you, you can stay with breakfast, lunch and dinner and workout at the time you can.

Once you set your macronutrient ratios based on the formulas we saw before you divide your results into 3 meals.

TRAINING

For the training part of the program we´ll use 2 techniques called progressive overload and periodization which will give us the opportunity to get stronger on key movements and be able to track that progress and it also give us the opportunity to work in different rep ranges which is the way in which we can ensure muscle gains with both types of hypertrophy to get the best results.

The program is a 5 day split so you do all 5 days and on day 6 you start again. One cycle is made up of 10 days so you´ll be doing the 5 day split twice to get one cycle, on the first part of the cycle we´ll be working on strength which means heavy weight and low reps, around 5 – 7 reps and on the second part of the cycle  we´ll be working on hypertrophy which means lighter weight and more reps around 8 – 12 reps.

To use periodization, every week the reps will vary for both parts of the cycle and to use progressive overload you need to get stronger you need to lift more weight, since we will be increasing reps it will be harder to increase weight every week which is also a way to use progressive overload but to make it more effective the complete training program last 30 days, you can repeat this program 2 or 3 times and each time you start it you must be able to lift more weight for both parts of the cycle.

Muscle building workout.

If you want to take your training to another level you can do some cardio every day, 20 to 30 minutes of cardio is ok just try to keep it low to moderate intensity, make sure that you really can workout this much and avoid injuries and also consider the amount of food, you need to eat enough to have energy for the workouts, the entire day and to recover and build mass.

SLEEP

Nowadays most of us don´t prioritize sleep but if you want to get the best results you need to give it the importance it deserves. Try to get 8 hours of good quality sleep every night, our body needs to recover after the workouts and most of that recovery is done while we sleep, if we don´t get enough good quality sleep and the body is not recovered from the workouts we won´t be as focused as we need in the gym and we can get injured, we won´t have energy, it´ll be harder to stick with the diet.

Lack of sleep gets out of balance all systems, hormones and functions in our body, the internal clock of our body gets out of rhythm and this impacts negatively not only our results but our health. If you can´t get 8 hours of sleep every night you can get amazing results with 6 hours of sleep every night as long as those 6 hours of good quality and if the other 4 principles of fitness are in place.

What you can do to make sure those 6 hours are as great as possible is to develop a sleeping schedule which means to go to sleep at the same time every night and wake up at the same time every day. 60 minutes before you go to sleep turn off all lights, this include light bulbs, tv, computer, laptop, tablet, ipad, cell phone, etc. If you can´t do it 60 minutes try 30 minutes before going to bed, this will help your body know that is time to sleep and it will start producing melatonin.

When you are in bed, the last 10 to 15 minutes before you fall asleep focus on something you are really grateful for and really feel the emotion of gratitude in your heart, once you feel the emotion think and imagine yourself already having the physique you want while you keep the emotion of gratitude.   

STRESS

Stress is also highly important, stress increase cortisol and it can block your fat loss. Stress keeps our body in the “fight or flight” response, it keep us alert to survive dangerous situations, when we´re in this state our body uses all the energy to keep us awake and survive so there´s no energy and time to recover, grow and heal. We spend most of our day in this state which stops our body from recovering, healing and growing. This makes it harder for our body to build muscle mass and keep body fat low.

We need to keep stress low and we can do that by avoiding negative situations, negative environment and negative people. You may know someone who spend most of the time blaming, complaining and criticizing, if you can avoid those people do it. You have a big goal to focus on which is to get in amazing shape so you can´t be wasting time listening to those comments.

In the next section which is Mindset we´ll talk about breathing techniques which are a great tool to lower stress apart from avoiding and keeping negativity out of your life.

MINDSET

Getting the right mindset is key for your results, realizing and accepting that it takes time to gain muscle and to get the physique you want is the first step. As you keep progressing it will take more time to gain muscle mass but the results you´ll see every week or two are enough to keep you motivated. How you look in the mirror and how you feel are the most important and motivating results.

Since we got inspired by superheroes and our goal is to get an amazing physique, lean, strong and more of a superhero look the program is hard. You need to be really committed and focus.

Things get harder when we´re not living a healthy lifestyle, we need to make some changes in order to develop the right habits and that means that we need to make different choices which takes us out of our comfort zone and this go against what our mind wants. Our mind wants us to stay as comfortable as possible, it likes routines, habits and systems where it doesn´t have to think and work that much to do them, when we want to develop new habits we need to make different choices and this takes effort, time and work so our mind comes with so many different excuses to avoid the work.

Do not pay attention to those excuses, do what you need to do and see what you are capable of, do not let your mind play tricks with you and don´t believe the excuses and reasons why you can´t achieve something.

In the sleep section we talk about turning off light and electronic devices at least 30 minutes before you go to sleep, you can take those 30 minutes to do some breathing exercises that will help you reduce stress, focus on your goal and sleep better.

There are many breathing techniques but to keep it simple just close your eyes and take a deep breath, then slowly release it, breathe in and breathe out slowly, focus on breathing from your diaphragm. When breathing slowly you´ll feel how your heart rate slows, your body and muscles start to relax and your mind starts to calm down. Just breathing deeply and slowly reduces stress and helps you fall asleep faster, once you do this for a couple of minutes think of something you are grateful and feel the emotions of gratitude deeply in your heart, once you feel grateful create an image of yourself already having the physique you want, keep that image in your mind while feeling gratitude at the same time.

Last thing I will say is to stick to the program, we´re all looking for fast results but that´s impossible, it will take some time to achieve our goal, I know that we all want to see some results that keep us motivated and you´ll see those results but not in one day, stick to the program for the 30 days it last and you´ll be amazed, if you keep changing programs every week you´ll never make progress, you´ll never see results and you´ll keep failing time and time again.

Some of the most important keys to achieve anything is patience, discipline and consistency so stay with the program long enough to see results and to get to your goal. In some weeks you´ll be able to feel and see some progress, the best way to measure your progress is by how the clothes fit and the mirror, the scale is not the best option because it only considers total weight and not body composition.

Here you have a complete program to gain muscle mass and get a superhero physique, you can follow this program whenever you want to gain muscle mass or get stronger. We created another program also inspired in Captain Marvel and Avengers Endgame to help you lose fat and stay lean. You can follow the two of them one after another and keep changing them.

Now you need to put in the time and effort, you need to work hard and smart, if you follow the program you´ll be working smart but the hard work depends of you. We are capable of achieving great things but our biggest limit is our mindset, don´t let any limiting belief, fear, doubt or excuse keep you where you are. There´s nothing to fear and nothing to lose, getting in amazing shape is just the beginning.

Follow the program and share your results, if there´s anything else I can do for you, is there something else I can help you or something you want to know leave your comments and questions below, you can also find me on Twitter, Facebook and Instagram.

Pam

Programs

Ultimate Fat Loss Program

superheroe
views
347

With Captain Marvel still in theaters and Avengers: Endgame the next month many of us get inspired to workout and get in better shape.  We get so inspired by the physique of the actors and we would love to look like them, to be able to do some of the stuff they do but the problem is that most workout programs on the internet, tv or magazines are not design to get us in a superhero physique, they are based on aerobics and bodybuilding and the type of physique you get may not be the one you are looking for.

We decided to create a fat loss program to help you get in amazing  shape,  we need to work hard and work smart, we need to do the right things according to our goal, everything we do in and outside the gym has an impact on our results and everything needs to be focused on achieving the physique of a superhero.

This fat loss program is based on developing the habits you need for each of the 5 principles of fitness so that you can sustain your results. The program is simple and effective but it is though you need to put the time and effort needed, it´s not enough to just show up, you need to show up and train hard, all effort is worth it.

Sustainable weight loss is based on good healthy habits, if you develop the habits you need while following this program you´ll be able to maintain your results effortless and when you see results you may get motivated to continue the journey and set another fitness goal.

I can´t tell you how much weight you´ll lose in the next 4 to 5 weeks or in one week, this depends of so many factors like your gender, age, your actual weight, your actual lifestyle, how committed you are to the program, and some more. The more weight you have to lose, the more time it will take to get to your desired weight but don´t get discourage you´ll see results in the first weeks that will keep you motivated.

We can all get an amazing physique and sustain it, we can all be more athletic and get a superhero physique we won´t look exactly as our favorite superhero, our genetics play an important role on our end result but the results can be great.

If we want to look like a superhero we need to create the right program that´s going to give us those results and train as hard as we need to. In this program we give you everything you need you can just follow the program exactly as it is here  but we all have different schedules so you can take this program as a guide and adjust it as you need.

NUTRITION

In this program nutrition is key, since we want the best results we need to use all the tool we can and give our 100%. Here you´ll be eliminating all unhealthy foods, this means junk, processed and fast food are out. No sweets, candies, chocolate, donuts, cakes, fries, soda, cereals, etc. I know this is hard but I also know you can do this, you won´t be eliminating those foods for the rest of your life, if you want to get amazing results you need to make some sacrifices for a period of time.

All your meals will include only real, fresh ingredients, the macronutrient ratios will go according to the type of diet you prefer, if you like a more balanced diet between carbs, proteins and fats go with it, if you prefer a low carb or ketogenic diet do it, choose some items from the food list.

I don´t consider counting calories to be the best option for any fitness goal, since our body needs nutrients to function, recover and grow it is better to focus on setting macronutrient ratios, we share with you some numbers and formulas below you can use to set your macro ratios for this program:

Balanced nutrition guide

PROTEINS – 1.5 grams per pound of bodyweight

FATS – 0.5 grams per pound of bodyweight

CARBOHYDRATES – 0.5 grams per pound of bodyweight

Just take your bodyweight in pounds and multiply if by each of the macros, for example for someone who weights 132 pounds (that´s my current weight):

Protein 132 x 1.5 = 198 grams

Fats 132 x 0.5 = 66 grams

Carbohydrates 132 x 0.5 = 66 grams

If we focus on setting macronutrient ratios the total calories will fall into place, we can take the numbers from the example above to get calories, we just multiply the results by the calories per gram for each macronutrient:

Protein 198 x 4 = 792 calories

Fats 66 x 9 = 594 calories

Carbohydrates 66 x 4 = 264 calories

            Total calories = 1650 calories per day

Take this numbers as a guide, do the adjustments you need according to how you feel and the results you are getting.

Ketogenic nutrition guide

Ketogenic diets are an amazing tool to get lean and to improve health, they have so many benefits and some of you follow this diets so if you are one of those you can stick with it. If you are new to this diets and new to training I don´t recommend you try keto while following this program for the first time, the first weeks when you start keto you´ll get “the keto flu” which are different symptoms you get from your body getting read of all carbohydrates and junk which can be though to manage and it the program there will be some stuff going on emotionally so there´s no need to make it harder.

Ketogenic diets are high in fat, moderate in protein and low in carbohydrates, there´s not exact numbers for each macro but considering fats around 70% of your diet, proteins 20% and carbohydrates 10% is a good place to start.

FATS – 70%

PROTEINS – 20%

CARBOHYDRATES – 10%

From there you can make the adjustments you need. It´s necessary that you have an idea  of the amount of food you eat so the first days you´ll need to read the labels and do the math to know how much you are eating, you won´t be doing this for the rest of your life, and don´t get stressed if you can´t be exact and perfect with everything, looking for perfection will only stress you more.

Food list

Approved foods for fat loss program.

There are so many foods left so we´ll be adding them every time we find out one missing. To cook you can use herbs, seasoning and condiments.

One tool I love to use for nutrition is intermittent fasting, the overall health benefits are amazing and it makes fat loss easier. Intermittent fasting has been around for so many years by ancient civilizations to treat and prevent some diseases and also for spirituality, we´re not going to go deep here with too much information, what you need to know is that intermittent fasting is healthy it can improve your physical and mental health and it will make your fat loss easier.

We´ve talk about two different nutrition programs one being a more balanced diet with proteins, fats and carbohydrates and one more like a ketogenic diet higher in fats, moderate protein and low in carbohydrates, this two diets tell us what to eat while intermittent fasting tell us when to eat it is an eating schedule where you get all your meals in a limit period of time.

To keep it simple if you´re having 3 meals and 2 snacks in between or 5 small meals you´re going to have 2 or 3 meals without snacks. Having 2 meals a day is the best option, most people prefer to skip breakfast and have lunch and dinner the goal is that you have lunch and dinner in an 8 hour period and fast for 16 hours, in those 16 hours you´re not going to have food, you can have water, coffee or tea.

If you want to have 3 meals you can have breakfast, lunch and dinner in this case the 8 hour time for eating won´t apply which is totally fine just skip all snacks in between. Once you set your macro ratios according to the formulas we saw before you need to divide those numbers in 2 or 3 meals according to the number of meals you´re having per day.

TRAINING

Training is what´s going to give you the physique you are looking for, if you don´t exercise you will lose weight but you´ll look skinny which is not what we´re looking for.

We´ll be working out 5 to 7 days per week around 45 to 60 minutes per day. 5 days we´ll be doing resistance training focusing on strength and hypertrophy to maintain muscle and you´ll also be doing cardio to help us lose fat faster. From those 5 resistance training days 2 of them, Saturday and Sunday will be for strength and we´ll be working with heavier weights and low reps, around 5 reps. The other 3 days, Monday, Tuesday and Wednesday we´ll be for hypertrophy and we´ll be working with lighter weight and more reps, around 10 to 12 reps.

We´ll be working with heavy weight for low reps so you need to be really careful and not let your ego get in the way or you can get injured.

The workout:

Workout schedule.
Workout program.

If you want to increase your results and you have time to workout 90 minutes you can do 45 minutes of cardio every day so on Monday and Friday you´ll be doing 45 minutes of cardio and on Tuesday, Wednesday, Thursday, Saturday and Sunday you´ll be doing the resistance workouts of each day which last around 45 minutes plus 45 minutes of cardio which is a total of 90 minutes those 5 days.

SLEEP

Nowadays most of us don´t prioritize sleep but if you want to get the best results you need to give it the importance it deserves. Try to get 8 hours of good quality sleep every night, our body needs to recover after the workouts and most of that recovery is done while we sleep, if we don´t get enough good quality sleep and the body is not recovered from the workouts we won´t be as focused as we need in the gym and we can get injured, we won´t have energy, it´ll be harder to stick with the diet.

Lack of sleep gets out of balance all systems, hormones and functions in our body, the internal clock of our body gets out of rhythm and this impacts negatively not only our results but our health. If you can´t get 8 hours of sleep every night you can get amazing results with 6 hours of sleep every night as long as those 6 hours of good quality and if the other 4 principles of fitness are in place.

What you can do to make sure those 6 hours are as great as possible is to develop a sleeping schedule which means to go to sleep at the same time every night and wake up at the same time every day. 60 minutes before you go to sleep turn off all lights, this include light bulbs, tv, computer, laptop, tablet, ipad, cell phone, etc. If you can´t do it 60 minutes try 30 minutes before going to bed, this will help your body know that is time to sleep and it will start producing melatonin.

When you are in bed, the last 10 to 15 minutes before you fall asleep focus on something you are really grateful for and really feel the emotion of gratitude in your heart, once you feel the emotion think and imagine yourself already having the physique you want while you keep the emotion of gratitude.   

STRESS

Stress is also highly important, stress increase cortisol and it can block your fat loss. Stress keeps our body in the “fight or flight” response, it keep us alert to survive dangerous situations, when we´re in this state our body uses all the energy to keep us awake and survive so there´s no energy and time to recover, grow and heal. We spend most of our day in this state which stops our body from losing fat and from recovering.

We need to keep stress low and we can do that by avoiding negative situations, negative environment and negative people. You may know someone who spend most of the time blaming, complaining and criticizing, if you can avoid those people do it. You have a big goal to focus on which is to get in amazing shape so you can´t be wasting time listening to those comments.

In the next section which is Mindset we´ll talk about breathing techniques which are a great tool to lower stress apart from avoiding and keeping negativity out of your life.

MINDSET

Getting the right mindset is key for your results, realizing and accepting that it takes time to get in shape specially if you want to sustain the results is the first step. It can take you 4 to 6 weeks to get to your desired weight but it can take you 6 to 8 months. Do not get discourage, you´ll start seeing results the first weeks that will keep you motivated.

Since we got inspired by superheroes and our goal is to get in the best shape possible as fast as possible the program is hard. You need to be really committed and focus

Things get harder when we´re not living a healthy lifestyle, we need to make some changes in order to develop the right habits and that means that we need to make different choices which takes us out of our comfort zone and this go against what our mind wants. Our mind wants us to stay as comfortable as possible, it likes routines, habits and systems where it doesn´t have to think and work that much to do them, when we want to develop new habits we need to make different choices and this takes effort, time and work so our mind comes with so many different excuses to avoid the work.

Do not pay attention to those excuses, do what you need to do and see what you are capable of, do not let your mind play tricks with you and don´t believe the excuses and reasons why you can´t achieve something.

In the sleep section we talk about turning off light and electronic devices at least 30 minutes before you go to sleep, you can take those 30 minutes to do some breathing exercises that will help you reduce stress, focus on your goal and sleep better.

There are many breathing techniques but to keep it simple just close your eyes and take a deep breath, then slowly release it, breathe in and breathe out slowly, focus on breathing from your diaphragm. When breathing slowly you´ll feel how your heart rate slows, your body and muscles start to relax and your mind starts to calm down. Just breathing deeply and slowly reduces stress and helps you fall asleep faster, once you do this for a couple of minutes think of something you are grateful and feel the emotions of gratitude deeply in your heart, once you feel grateful create an image of yourself already having the physique you want, keep that image in your mind while feeling gratitude at the same time.

Last thing I will say is to stick to the program, we´re all looking for fast results but that´s impossible, it took us time to be where we are at now, it will take some time to achieve our goal, I know that we all want to see some results that keep us motivated and you´ll see those results but not in one day, stick to the program for 5 or 6 weeks and you´ll be amazed, if you keep changing programs every week you´ll never make progress, you´ll never see results and you´ll keep failing time and time again.

Some of the most important keys to achieve anything is patience, discipline and consistency so stay with the program long enough to see results and to get to your goal. In some weeks you´ll be able to feel and see some progress, the best way to measure your progress is by how the clothes fit and the mirror, the scale is not the best option because it only considers total weight and not body composition.

Here you have a complete program to lose fat and start working on getting that superhero physique, this can be the beginning of your fitness journey, you can use this program whenever you want to get lean and lose some fat. We created another program also inspired in Captain Marvel and Avengers Endgame to help you gain muscle.

Now you need to put in the time and effort, you need to work hard and smart, if you follow the program you´ll be working smart but the hard work depends of you. We are capable of achieving great things but our biggest limit is our mindset, don´t let any limiting belief, fear, doubt or excuse keep you where you are. There´s nothing to fear and nothing to lose, getting in amazing shape is just the beginning.

Follow the program and share your results, if there´s anything else I can do for you, is there something else I can help you or something you want to know leave your comments and questions below, you can also find me on Twitter, Facebook and Instagram.

Pam

Programs

New Years Fat Loss Program!!

2019
views
319

One of the most common New Year’s Resolution is weight loss but most of us don´t achieve it, for weight loss the goal must be to improve body composition, this means loss fat and gain or maintain muscle mass and be able to sustain those results. If you do it correctly, making those results sustainable becomes effortless.

If you are obese or overweight I need to say that it´s not your fault…completely… yes you play an important part but the real fault is the way we were educated, our society and the industry, there´s unhealthy food everywhere. If you´ve been dealing with your weight I know that the problem is not only physical, it´s also mental and emotional, you can see and feel some of the negative effects it has like feeling sad, depressed, lethargic, alone, you may think that your life sucks and you suck. I understand I´ve been through this emotional roller coaster and it gets tougher when you start following a program and you can´t stick to it, you feel like a failure the worst part is when you realize that weight loss is not difficult, you´ve spent so much time and effort following programs that are not right when it´s actually simple. It´s simple to lose weight and get in shape the hardest part is to change habits.

We´ve all hear the most common advice for weight loss “eat less – move more” if it was this simple then none of us would be dealing with our weight. I think it´s disrespectful to tell you this advice, there´s a reason why you can´t stop eating too much, there´s a reason why you can´t stop eating unhealthy foods and our goal with this website is to help you get to the root of the problem so that you can lose weight, get in shape and make it sustainable.

Life is full of choices, if you make one good choice, then another and then another every single day you´ll get results, consistency is key here but this is easier said than done at the beginning. There will be times when you make the wrong choice, don´t blame yourself and don´t make the whole moment bigger than it actually is, just realize that you made the wrong choice and move on, focus on your next choice it may be your next meal or your next workout and focus on making that the best choice.

Most weight loss programs focus on diet and exercises and in most cases the reason why this programs don´t give you the results you want or it´s impossible to sustain them is because they leave out 3 ingredients of fitness which are sleep, stress and mindset and they make nutrition and training a lot harder.

The key to make your results sustainable and do it effortless is lifestyle and habits. A lifestyle based on good habits makes it easier for you to achieve any fitness goal and live a better life. Many diseases we are dealing with nowadays are caused by our unhealthy lifestyle, making small changes in our routines and developing good habits is all you need but it´s the hardest part.

This program and all this website is designed to help you achieve any fitness goal and live a better life by developing good habits based on the 5 ingredients of fitness which are: Nutrition, Training, Sleep, Stress and Mindset.

What you can do is develop good healthy habits and routines one step at a time so that they become part of your lifestyle and it´s easy for you to get amazing results and sustain them.

There are tools you can use for each ingredient that will make your fitness journey more enjoyable and if you take the tools that fit better to you and make them habits you don´t need to worry about gaining weight back. Many of the tools we share with you in the website can have a huge impact in all areas of your life, not only fitness. So if you´ve been wondering how to make some changes that can help you improve in different areas feel free to navigate the site and follow us on Facebook and Twitter for more tips.

One more thing before we begin, this is not a 4 week, 6 week or 12 week fat loss program, it takes time and it´s different for all of us, this program and everything we share with you is meant to be timeless and effective, it may take you 6 weeks to get in shape but it may take you 12 or more weeks, the more fat you have to lose the more time it will take you but don´t focus on that, focus on your weekly results and weekly progress. In this program we will use some tools for each ingredient of fitness but we won´t go deep explaining each tool, we´ll only share with you a simple explanation and how to use it, if you want to learn more about each or learn more in general feel free to navigate the site, is all free!!

NUTRITION

The problem with nutrition is that we have access to all kind of unhealthy foods, they´re everywhere. This foods are cheap and convenient but they are also full of chemicals, unhealthy fats and loaded with sugar. This is one of the causes of obesity, overweight, diabetes and other serious diseases and to make things worse portion sizes are bigger than some years ago and they just keep getting bigger and bigger, you can see some of this increased sizes in packages that say 20% more “to share” and we end up eating the whole bag alone or if you go to a fast food chain you can make the coke and fries bigger for just a couple bucks more.

We are eating too much of the wrong foods!!

If your diet is based on unhealthy foods which include sweets, junk, processed and fast food there´s no need to follow a strict low calorie diet where all you can eat is boiled chicken, broccoli and rice. Since you´ve been following unhealthy diets for a long time they became habits and routines so it´s very hard to change them in one day, this is why it´s so hard to stick to a diet for a long period of time.

The first step here is to change your eating habits, for this you will focus on real food, meals cooked and prepared with real fresh ingredients. Cooking is amazing but if you don´t like or don´t have time to cook you can ask your mom, dad, siblings or someone for help or you can go to a local restaurant (no fast food chains allowed). And avoid all junk, processed and fast food; no sweets, donuts, cookies, cakes, cupcakes, muffins, no soda, no fruit juice, no energetic drinks, no “healthy” bars, no McDonalds, no Burger King, etc.

We´ve been told that we need to have 3 meals and 2 snacks every day, this is not true you don´t need to eat every 2 or 3 hours, our digestive system and body needs time, a tool we´re going to use is intermittent fasting. Intermittent fasting is an eating schedule it tells you when to eat and when not to eat, it has a  lot of amazing health benefits and it also makes your fat loss easier. The fasting schedule I prefer is  8 hours eating window and 16 hours fasting window, in the 8 hours eating window is the time you have to eat and the 16 hours left you don´t eat anything you can drink water, coffee or tea. If you are use to 5 meals a day going to 16 hours of fasting is hard so you can start by reducing your meals from 5 to 3 meals per day (breakfast, lunch and dinner) once you feel comfortable with this you can skip one of those 3 meals, most people prefer to skip breakfast so you only have lunch and dinner in an 8 hour period.

We need to say that even when  we don´t agree completely with traditional weight loss programs because it is impossible to stick to them, fat loss comes down to calories so you need to eat less. The way you´ll be eating less is by avoiding all unhealthy foods and intermittent fasting, by avoiding junk, processed and fast food and by skipping meals and getting to just 2 meals a day you´ll be reducing calories but you need to make sure that you are in a small calorie deficit for fat loss to occur.

So the 3 steps of nutrition for this fat loss program are:

1.- Intermittent fasting – 16 hours fasting window, 8 hours  eating window, 2 meals a day just lunch and dinner within those 8 hours.

2.- Eat real fresh food, avoid unhealthy food (sweets, junk, processed, fast food)

3.- Eat less

TRAINING

Training is the tool that helps you build the physique you want for this you need resistance and cardio training. Resistance is key and in more  cases more important than cardio but cardio still has its place in fitness it has so many benefits and it helps you burn fat so it makes your fat loss journey faster and easier and resistance helps you maintain and possibly build muscle.

In any fat loss phase it is highly important that you focus on maintaining as much muscle mass as possible while burning fat this is why resistance training is important and it´s also why you´ll be doing this type of training 4 days a week, Monday, Tuesday, Thursday and Friday you´ll be working 2 muscle groups each day.

The 3 days left you´ll be doing cardio, cardio helps you burn more calories to achieve your desired weight faster so if you want to skip it for any reason you can skip it just realize that it will take you longer to get to your goal and you won´t get it´s benefits.

As you can see based on this you´ll be working out every single day, yes, the 7 days of the week. The reason for this is habits, developing new habits is hard you need to take the routine or action that you want to develop as habit and do it over and over and over again so by working out every day you are able to develop the habit of exercising faster.

Our approach to training is to use resistance training and work with low rep ranges lifting heavy weight to build lean dense muscle and use cardio to burn some extra calories for fat loss. By low reps in resistance training we mean working in the 5 to 8 rep range but since this is a weight loss program we´re considering that you have not work out for a long period of time and you´re not use to the exercises. We want to avoid injuries and get you in the habit of exercising so if we go directly to low reps and high weight it can be dangerous so in this case we will start at 12 reps in all exercises and from there we will increase weight until we reach 5 reps.

Workout Schedule

Monday – Legs

Tuesday – Back – Biceps

Wednesday – Cardio

Thursday – Chest – Triceps

Friday – Shoulders – Abs

Saturday – Cardio

Sunday – Cardio

Workout Program

LEGS BACK & BICEPS
Bodyweight squat  

SUPERSET
Walking lunges
Deadlifts  

SUPERSET
Wide stance squat
Hip thrust  

SUPERSET
Standing calf raises
Seated calf raises
Pull ups  

SUPERSET
Bent over row
Straight arm pull down  

SUPERSET
T-bar row
Lat pull down  

Chin ups  

SUPERSET
Barbell curls
Hammer curls
CHEST & TRICEPS SHOULDERS & ABS
Push ups  

SUPERSET
Incline bench press
Incline dumbbell flies

SUPERSET
Flat bench press
Flat bench dumbbell flies  

Dips  

SUPERSET
Skullcrushers
Over head triceps extensions
Handstand push ups  

SUPERSET
Over head press
Dumbbell lateral raises  

SUPERSET
Arnold press
Bent over flies  

Leg raises  

SUPERSET
Abs wheel roll outs
Plank hold

As you can see you will repeat almost the same workouts every week, the difference each week will be the rep range. On week 1 you go for 12 reps, on week 2 you go for 10 reps, on week 3 you go for 8 reps, on week 4 you go for 6 reps. You don´t necessarily need to follow the rep ranges for each week, if you are new to this type of training you may want to stay in week 1 which is 12 reps for 2 or 3 weeks until you get use to the exercises, movements and make sure that you are doing each with good form and then you go to week 2 where you increase the weight and go for 10 reps.

Cardio program

For cardio in this case you´ll be doing 30 minutes of steady state, this means that you´ll be doing the same activity at the same pace for 30 minutes, try to keep it intense. It can be brisk walk, jogging, bicycle, swimming, jump rope.

You don´t need to finish this program in 4 weeks, the goal of the program is not only to lose weight and get in shape but to introduce you to fitness and develop the habits you need to make your results sustainable, then you can do some of the other programs we´ll be sharing with you that focus on low reps and high weight.

The 2 steps of training for this fat loss program are:

1.- Resistance training 4 days a week

2.- Cardio training 3 days a week.

SLEEP

Enough good quality sleep every night is necessary for fat loss, it helps you keep cravings low, it keeps you focus and motivated so it´s easier to stick to the program.

One night of lack of sleep impacts negatively certain hormones that increase appetite, increase your cravings specially for sweets and unhealthy foods, makes you insulin resistant, you don´t have the energy and mood to hit the gym.

If you are like most of us who have a 9 to 5 job or you go to school and have other projects and stuff to do you may find it difficult to get the 7 or 8 hours recommended, you can get 6 hours of good quality sleep and have amazing results and feel great during the day but you really need to make sure that those 6 hours are good quality otherwise you won´t make it.

Going to sleep and waking up at the same time every day helps you get a better sleep, also getting sun light in the morning because it helps your body set its internal clock.

Reducing light from electronics like Tv, computers, lap tops, cell phones and other devices also improves your sleep, what you can do is turn off all this devices at least 30 minutes before you go to sleep, if you can do it 60 minutes before it´s amazing.

STRESS

Most of us live with chronic stress and we think it´s normal and it´s actually not and it has many negative impacts not only on weight but health in general. High levels of stress for a long period of time plus high consumption of highly processed foods are the cause of many diseases nowadays, eating less junk, processed and fast foods and lowering stress can make a huge difference in our lives.

One of the causes of stress is worrying about things we can´t control and worrying about what others say and think of us. If you can stop worrying about what people say or think you´ll feel more calm and have more freedom, you don´t need to please everyone you just need to be yourself.

Another thing you can do is avoid negative people and negative environments, stop reading and watching news which almost all of them share negative information and they show us what they want us to see, they create fear and that fear increases stress.

MINDSET

Even if you have the best workout and nutrition program if you don´t have the right mindset you won´t achieve your goals.

Our thoughts and emotions have a strong impact on our results, if there´s any fear or doubt deep inside us that´s the only thing you need to block your results, if you feel unworthy or that you don´t deserve a better life you are not letting that amazing life and those amazing dreams come to you.

Most of us set goals and try to focus on what we want but most of the time we keep thinking about what we don´t want, from now on I want you to think of yourself as that amazing person you already are, think of yourself and visualize yourself already lean and in shape. Belief in yourself, belief that you can get that amazing body and live the life you deserve but know that you need to put time and effort and commit to taking action every single day.

The 4 steps to improve sleep, stress and mindset are:

1.- Turn off all electronics (tv, computer, tablet, laptop, cell phone) 30 minutes before going to  bed.

2.- Use those 30 minutes for meditation.

3.-  Get at least 6 hours of good quality sleep every night.

4.- Keep a positive attitude.

We hope you take this as the introduction and beginning of your fitness journey to help you live a better life and achieve any fitness goal so that you can enjoy every moment as much as possible. There´s so much we still need and want to share with you for each 5 ingredients of fitness.

We believe we all deserve to live the best life possible and for that we all need to know the truth and to understand how things really work, that´s the reason why we created this site.

If you know someone who wants to lose weight and wants to live a healthier life share this post with them, we can all be examples and heroes of the people around us.

Love – Pam