Harmonize Fitness
Harmonize Fitness



How to maintain a lean physique


One thing is to lose weight, another is to keep that weight off and maintain a lean physique.

If you´re trying to lose weight or you´ve been trying for several times let me ask you something, what´s your real goal? Just to lose weight and not care about what happens next? Or do you want to lose weight, keep it off, maintain your results and maintain a lean physique? You´ve probably want the last one so that you can stop worrying about your weight, your health and you can enjoy life.

If you follow the right weight loss program you don´t need to worry about losing weight, plateauing or keeping the weight off, even when the beginning is hard because of the changes you need to make once you get comfortable with is you´ll see that it´s really simple and easy to lose weight and keep it off and you also have the freedom to enjoy life as you´ve never done before.

The reason why most programs don´t work and you don´t get the results or is impossible to keep those results if because they focus on the most common advice “eat less – move more”, they want to give you results as fast as possible without considering your health just so that you keep buying the products, memberships, etc. When a program focuses on calories they´re neglecting the most important factor related to weight gain or weight loss, hormones and metabolism. The reason why you gain weight, you´re obese or overweight is because your hormones and metabolism are not working efficiently and this is the reason why you find it really hard to lose weight and keep it off. Most weight loss programs make more harm and damage to your hormones and metabolism which cause plateaus (you stop losing weight), you regain all the weight and leads to yo-yo dieting and eating disorders.

To lose weight, keep it off and maintain a lean physique you need to focus on improving hormones and metabolism, if they are working properly it will be easier for you to lose weight, to keep it off and to maintain a lean physique unfortunately most programs ignore this. To improve your hormones and metabolism you need to focus on your diet, exercise is important and you do need to increase physical activity throughout the day and do resistance exercise but alone won´t improve hormones and metabolism as diet does.

For your diet you need to consider what you eat and when you eat, this two play an important role, if you eat 5 or 6 times a day, if you have 3 meals (breakfast, lunch and dinner) and you have snacks in between because you feel you need them to give you the energy you need to keep going, or you feel dizzy, tired, low mood, etc; then it´s clear that your hormones and metabolism are not working properly. First you need to write down everything you eat, I know this is tedious and boring and sometimes hard to do but set it as a challenge, take one week, and write everything you eat, include all your meals and snacks, everything you drink even coffee and water, write that snickers bar or apple, that coke, everything. The next week try to be aware of why you´re eating, especially the snacks, every time you catch yourself eating that snickers bar or that can of coke, or a donut or any other snack ask yourself why you´re doing, are you really hunger? Is it because you´re anxious or stressed? Is it because you´re bored? Or just because of habit?

Then you´ll start swapping unhealthy options for healthy ones, you can start with breakfast, if for breakfast you have a bowl of cereal with milk, orange juice, coffee, or you have some bagels with jam or a sandwich swap it for some scramble or fried eggs with one or 2 slices of bacon. During this first weeks you don´t need to schedule any time to exercise, just focus on improving your diet and take short walks when you can especially right after big meals (breakfast, lunch and dinner).

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How one of the 4 principles of fitness can pull you back


When it comes to weight loss most people only talk about diet and exercise and even when both are important sleep and stress also play a huge role. If you´re following your diet and exercise program but you´re not getting results and you don´t know why then it may one of this 2 principles is holding you back.

If you´ve been following me on social media and reading the posts then you know by now that weight loss is a lot more about making sure that your hormones and metabolism are working properly and then you eat a little less and exercise the right way. All this combined make weight loss really simple and easier. So exercise and diet do play a role but are only one piece of the puzzle, the type of exercise you do can benefit you or it can have a negative impact especially for maintaining your results, your foods choices can also benefit you or impact your progress negatively. What you eat and when you eat plays a huge role on hormones and metabolism, the right food choices will have a positive impact slowly improving the way both work and with time making it easier for you to lose weight and keep it off.

There are 2 other principles that if you don´t work on them they can block your results and most of us do not give them the attention the deserve, they are sleep and stress. They both have an impact on hormones, lack of sleep or poor quality sleep can make you insulin resistant plus all hormones get out of harmony, leptin and ghrelin won´t be functioning properly so you´ll feel hungry throughout the day and you´ll have more cravings and it will be harder to get pass those cravings and hunger so you end up eating more.

Stress not only increases cortisol, stress affects other hormones and almost your entire body, we know that when we´re on a stressful situation the fight or flight response activates which increases cortisol, adrenaline, our heart rate increases, blood flow and energy go to our limbs so that we can run or fight all this produces changes on our gut and how we digest food, this is why some very few people focus on being calm and relax before eating any meal.

We know that stress lead to poor quality sleep, increases cravings which all lead to eating more especially unhealthy foods or at least it makes it harder to stay on track. Even when you have a huge will power and are able to stay on track with your diet and exercise the impact that lack or poor quality sleep has on hormones and metabolism and the impact that stress has on your gut is enough to stop you from losing weight. Is enough for your body to say and think that there´s a lot of negative stuff going on that losing weight is not important (weight loss is not important for your body at any moment).

Working on the 4 principles of fitness is key, even when you are able to stay on track with your diet and exercise the negative impact to your hormones with one night of poor sleep and stress will block your results or possibly make you gain weight. The hardest part here is that most of us live with chronic stress, we think it´s normal and that´s how life is meant to be but it´s not, most of us work in a place where we don´t feel comfortable and safe and we don´t like what we do so the best option would be to do something you love and enjoy in a place, office or team where you feel comfortable, I know this isn´t possible for most of us so what you can do is take a couple of minutes every day before you go to sleep to meditate or if you don´t like meditation just do some breathing exercises, the goal is to focus your mind completely on your breathe and relaxing all your muscles and body, this will help lower stress and also improves sleep. For sleep going to sleep at the same time every day and waking up at the same time is really beneficial to help you get enough high quality sleep and make sure everything is working on harmony.

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How to start exercising


A lot of people who get into the fitness industry want to lose weight, some of them want to build the best physique possible, others just want to lose a lot of weight and get in decent shape.

There are different reasons why girls and guys start their fitness journey, the most common are health issues or insecurities. For some, health is the major reason. Whether they got diagnosed with a disease or their doctor told them they needed to lose weight to prevent certain diseases, others are really skinny and want to gain some muscle to attract boys or girls, others are overweight or obese they don´t like the way they feel and look and want to make a change by improving their body physically. It doesn´t matter what´s your reason probably you may be living a very sedentary lifestyle for years so you need to take small steps.

If you´re sedentary chances are you don´t feel your best to start exercising, your body hurts and you feel tired, when you´re starting improving your diet is a crucial part you can even start your weight loss journey by improving your diet first, take 3 to 4 weeks to work on your diet, this will help you feel better, increase your energy and probably decrease pain in your body which will make it easier for you to start exercising. After those 3 or 4 weeks you can start your physical activity, the best option here will be to walk, go for a 15 minute walk after each meal breakfast, lunch and dinner, walking has so many benefits for overall health and if you do it right after a meal it will help with insulin. If you do these 3 short walks and continue your diet which needs to be low in calories you´ll start losing weight. Follow this for 2 or 3 weeks.

Now you can add resistance exercises, you might know by now that resistance exercises are key to help you lose weight and improve your health so now you need to keep with the 3 short walks per day, your healthy diet and schedule 30 minutes for resistance workouts, for most exercises you´ll be using your own body weight but you can also use light weights like dumbbells or resistance bands. You´ll be doing 10 squats, 10 push ups and 10 crunches. If you can´t do the normal version of it don´t worry, you can sit on chair and stand up 10 times for the squats, you can do push ups on a wall instead of on the floor, for all exercises there are simple versions you can do. You can add some bicep curls, triceps extensions, flies all of them can be done with resistance bands.

Every time you´re exercising make sure you´re focusing on your form, it might not be 100% right just make sure you do each exercise as best as possible and that you don´t get injured. As you keep exercising and losing weight you´ll see that it´s easier to perform the exercises and that your form improves.

Now, there´s something I want to make clear, exercising is hard, it´s supposed to be challenging, you need to feel tired, you´ll feel your heart rate increasing and you´ll feel your muscles working, but there´s good pain and bad pain. It´s really important that you talk with your doctor or health care practitioner before starting and that you´re aware of your body, do not try to go harder than what you can manage, but you do need to challenge yourself. There´s a difference between good pain and bad pain and when you´re starting it is hard to identify and know the difference this is why starting with bodyweight exercises, resistance bands or light weight dumbbells and walking is the best way to start, the chances of getting injured are less than working with heavy dumbbells, barbells or other exercises and equipment.

Since we´ve been living sedentary lifestyles and an unhealthy diet you need to start small, this is why going for short walks and improving your diet is the best option. A healthy diet will help you feel better, lower your cravings which makes it easier to stay on track and you´ll feel more energy and motivation to start exercising. These short walks will help you start adding some physical activity to your day, and both will improve your sleep, all this starts your journey and from there you just keep the momentum going.

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How stress impacts your fitness results


If you´ve been following a fitness program to lose weight and you´re sure you´ve been working so hard on the diet and exercise program but you´re not getting the results you want then stress may be blocking your results.

I want to mention that stress can affects every one of us in different ways, when we talk about weight some people can gain weight, some can find it really hard and almost impossible to lose weight and for others stress makes them lose weight.

Stress leads to unhealthy choices, it can be the reason why you keep eating junk and processed foods, it can also be the reason why you´re not exercising as hard as you need to or you may even skip workouts, it can also affects the quality and quantity of sleep which creates more problems.

Life is very stressful and most of us live with chronic stress and we think it´s normal, we´re adapted to live this way and even when it´s unhealthy and leads to health problems in the long term we all finds ways to manage, in most cases people use unhealthy options and choices to cope with that stress, but to make things worse we all go through difficult situations that increase stress a lot more. Situations or challenges like being fired from your job, or getting a new job, changing home, school, the loss of a love one, etc.

When you are stressed your body goes into the “fight or flight” response, cortisol and adrenaline increases, most systems on your body that are not useful at this moments are turned off and all energy goes to your arms and legs, all this is done to keep you alert to any perceived threat so that you can respond the best way possible and stay safe.

Stress affects all hormones and systems in our body but we´re all going to have different symptoms or respond different. A lot of people tend to eat a lot more, the binge, they have cravings especially for unhealthy foods and they find it really hard to stop eating this is one of the reasons why they gain weight. Other people don´t have appetite, they don´t feel hungry so they eat a lot less and lose weight. In this both cases it´s really obvious why someone who has gone or is going through a hard situation lose weight or gain weight, it´s obvious that they are stressed out and they are eating less or eating a lot more.

There are other cases where people seemed to be stock in their weight, for some reason they just stopped losing weight. There could be different reasons why people plateau and you may have experienced this. If you are sure that you´re following a diet and exercise program for a couple if weeks and the scale doesn´t move and you don´t see any changes physically then you need to think about everything that is going on in your life right now. If you´re going through a difficult situation then probably your levels of stress are high, you may have some symptoms but you´re not aware of them, if you have headaches, pains, mood changes, fatigue, insomnia, difficulty to stay focus and to remember things, stomach pain. All this are sings of your body that you are highly stressed and it will be very hard for you to lose weight. Maybe you are getting to obsessed with your weight loss goal and wanting to be perfect with your program is what´s stressing you.

Even when you are able to keep eating healthy food and stick to your program stress may be the one holding you back because of hormones. We´ve talked in past posts about that weight loss is about hormones not only calories, if all hormones and systems of your body are not working properly and are not working in balance you´ll find it very difficult, almost impossible to lose weight. When cortisol is high chronically other hormones that lead to fat loss are being blocked so instead of losing weight you may actually gain weight or maintain your weight.

If your goal is weight loss you need to focus on how you lifestyle affects your hormones and metabolism, if everything is working efficiently then it is really easy to lose weight and keep it off this is why I talk about stress and sleep, they both impact your fitness goals and health. It´s not only about diet and exercise, sleep and stress also play an important role.

Let us know by leaving a comment below and on Twitter if you have thought about how stress impacts your weight loss results and if you are aware of your emotions every day.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Myths and lies of the fitness industry


If you´ve tried to lose weight at least one time you may have heard and maybe followed some of all the myths and lies of the fitness industry. Everything is designed to get you spending as much money as possible, but what about your results? And what about your health?

Today we´re just going to talk about 3 of the biggest lies and myths that most fitness trainers, experts and gurus may have told you.

1.- You need to eat every 2 or 3 hours.- How many times have you heard that you need to have 5 meals a day or 3 meals and 2 snacks? That you need to eat every 2 or 3 hours to keep sugar levels in balance or that you need to give your body protein especially BCAAs otherwise you start losing muscle? All this are lies, you don´t need 5 meals a day, you don´t need to eat every 2 or 3 hours. There are so many research and studies showing the benefits of intermittent fasting or restrictive eating, it not only helps you lose fat and stay lean but it has benefits for overall health and longevity. Fasting is not new, it has been practiced by almost all religions for different reasons. In fact eating 5 meals a day makes it harder to stick to any diet because you´re constantly thinking about food especially if you´re not able to prepare your meals. We´ll talk on a future post on fasting but for now you only need to know that you don´t need to have 5 meals per day.

2.- You need to do cardio.- If you follow any weight loss program you´ll be doing a lot of cardio, whether it´s steady state cardio or intervals. For some reason people still believe that cardio is the best way to lose weight but this not true. Even when cardio has some benefits for your health and it can help you burn calories it´s not the best way to lose weight. Resistance training is a better type of exercise that will help you lose weight and keep it off. So you don´t need to do long and boring sessions of steady state cardio and you don´t need to do those intense and short sessions of HIIT, prioritize resistance training and add some cardio to increase physical activity throughout the day.

3.- You need supplements.- When someone set a weight loss goal and start their fitness journey for some reason we think that we need to eat really clean and lean foods, that we need to do tones of cardio and that we need some supplements. If you ask a fitness expert or gurus more often than not, they will give you suggestions of what they consider to be the best supplement for your goal. To be honest you don´t need any supplement to lose weight, the industry sells so many different powders and magic pills claiming that they´re so effective, the reality is that those supplements are not effective and they can cause more harm to your body and health. The way that the industry makes money is by selling supplements, so you need to be careful of what you buy. Do not waste money on supplements that don´t work.

There is a lot to talk about regarding supplements, cardio, diet and everything related to weight loss and we´ll keep sharing all that information. Another point I want to consider in a future posts is the most famous advice “eat less – move more”, I´m sure you´ve heard about it, this advice is not a lie or a myth, the problem with it is that it´s incomplete. There are more things you need to consider before you are able to follow that advice which I consider to be the last step or the last thing we need to consider for sustainable weight loss.

As we keep sharing all this posts with you, you´ll soon realize that it´s not that hard to lose weight and keep it off, it´s actually simple and that most of the information you´ve read, heard and even follow was not the truth and some of it was holding you back or even creating more damage and making it harder for you to achieve your goal.

Once you know the truth, once you work smart and hard by doing the right things you´ll find out that the hardest part is getting your mindset right, and understanding how everything works, weight loss is about understanding how your body works and the message that each type of exercise sends to your body and the message or data that food sends to your body. It´s about understanding how your hormones and metabolism are the ones having a bigger impact on your weight and once you get them working in harmony as the should, optimal health and sustainable weight loss becomes really easy.

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The system is wrong


Looking at how nutritionist or dietitians design diets for their clients and the food we are offered at hospitals I realize that the whole system is wrong.

Nutritionist and dietitians base their diets on the famous food pyramid we all know that recommends high complex carbohydrates and very low fat meals, this high complex carbs are the base of the pyramid but they´re not the best option.

For people trying to lose weight it´s obvious that they´re obese or overweight and the chances of them being insulin resistant are high meaning that their bodies do not use carbohydrates efficiently. The focus and goal must be to improve insulin making it easier to lose fat, once insulin is improved and the person is insulin sensitive meaning their bodies use carbohydrates more effectively it´ll be easier for them to lose fat consistently.

The best way to improve insulin is to lower carbohydrates, increase protein and increase healthy fats, the macronutrient ratios will depend on the type of diet the person wants to follow, a diet they can stick with for a lifestyle. The hardest part is always the beginning where people need to be more disciplined and focus on keeping carbohydrates low to improve insulin and start losing some weight.

Diets on hospitals are also based on the food pyramid which is not the best option. There are many studies and research done that proves that junk and processed foods with unhealthy vegetable and seed oils and also simple carbohydrates and sugars are the cause of many diseases nowadays in hospitals most of the food is processed like bread, cookies, box juice, box cereal and the prepared meals are low in fats and when they use oils to cook they use unhealthy oils. Hospital diets are high in carbohydrates, moderate in protein and low in fats. The offer highly processed foods that contain all the unhealthy ingredients.

It doesn´t make sense to me that doctors, nurses, nutritionist, dietitians and people who are supposed to take care of patients and who are supposed to help people live healthier, live better and live longer offer these meals. It doesn´t make sense to me why they keep treating the symptoms instead of looking for the cause, they treat the symptoms and hide the rest of the story. In many cases the cause of many diseases is our lifestyle, lack of physical activity, foods high in sugars, unhealthy fats, unhealthy oils and extra chemicals, high levels of stress and poor sleep. I believe that if we focus on improving our lifestyle and developing healthy habits, we can prevent some of these diseases.

I´m not saying that we all need to follow a low carbohydrate diet or follow a strict ketogenic diet, what I´m saying is that some people won´t do well on a high or moderate carbohydrate diet so reducing carbohydrates for a period of time is helpful then they can add or increase some healthier carbs. We need to think about how our body works and what it needs to perform at peak, maintain optimal health while sustaining our weight loss goal. For most of us we need to increase healthy fats and reduce carbohydrates with moderate protein.

Living a healthy lifestyle is a most if you want to make the best out of your life. Nutrition and exercise are key for living healthy, your health most be your priority; making the commitment to live a better life by developing habits that make your life more enjoyable give you more freedom and make better choices. You can start making better choices by avoiding unhealthy foods like sweets, junk, processed and fast food. When you focus on meals prepared with fresh and healthy ingredients, you can´t go wrong.

It´s not only about us, it´s about the people we love. If you want to take care of your family, your friends and the people you love you need to take care of yourself first. If you are healthy, if you feel great you can then help the people around you and inspire them.

The goal of fitness is to help you get in shape and maintain an amazing physique while enjoying life as much as possible and live a life you are proud of. You can achieve this by developing healthy habits for each of the 5 principles of fitness that lead to a healthy lifestyle. This may look complicated but it´s simple and effective, it will take time and discipline at the beginning but it´s worthy.

It all starts with you and you can start today by eliminating or avoiding as much as possible unhealthy highly processed and fast foods and eat whole, fresh foods, this is simple said than done because those unhealthy foods create addiction so the moment you stop eating them you have cravings, you can stop those cravings by adding healthy fats like nuts and seeds or drinking tea. After a couple of weeks, you will feel a lot better and you may have lost some weight so stop thinking about it and just start eating healthy foods.

Let us know what food you crave more, the one that is harder for you to avoid by leaving a comment down below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



We need some stress. Here´s why!

00 Intro

You need stress in your life and in your days, some of it. The right amount and right type of stress leads to growth.

We know that there´s good stress and there´s bad stress and in our last post we talked about the differences between stress and pressure which is key to know how to respond on every situation.

Acute stress is good, and you need it, stress is good when it helps you grow and get stronger. When you go to the gym and follow a resistance training workout, you give a stimulus to the muscle to grow, this stimulus is a form of stress and your body needs that stress to change, this is one example of good stress.

Some people consider pressure as a type of stress and for good reasons but pressure is something we´ve all been through and it can help us achieve our best results, for some of us pressure is a type of stress that is good for us.

When you go through acute stress or include some stress in your life in the right proportion it can be beneficial for your brain, body and health, it helps you improve performance, productivity, focus leading to better results. Taking challenges increases stress but if you take the right challenges that stress helps you reach your goals by keeping you motivated and focused on what you need to do so your productivity increases. If you take small daily challenges, then stress is beneficial because it will help you accomplish your tasks.

The reason why you´re able to concentrate and focus is because stress increases cortisol and also chemicals like epinephrine, you feel your heart rate increasing and also blood pressure, this is how your body responds to keep you aware to the situation so that you can act quickly and be safe so all this help you get completely focused and concentrated.

All the process that your body goes through when you´re dealing with a stressful situation has a positive impact on your body and health when it´s in small quantities, some research shows the low levels of stress or acute stress can improve or fortify the immune system.

Taking challenges that will create some stress is a way to keep life interesting some of us  love challenges because they bring something new to our life and we see that stress as a way to get out of our comfort zone but, some people prefer to stay in that comfort zone, they prefer to stay on that known place and taking any challenge can lead to chronic stress which can have a negative impact.

Good stress which helps you grow comes from doing what you love or working for a goal that you want so bad. This means that you know your purpose and you work on it and even when you need to face challenges and struggles you´re actually loving all the journey and even when you hate part of that journey you are able to visualize the end result which keeps you motivated. When you start working on your purpose, you know it won´t be easy but you also know that it´ll be worth it.

When you have a goal or you´re working on a project that excites you the stress you´ll get from facing challenges has a positive impact because you see those challenges as part of the journey, this type of mindset is what helps you keep moving forward and see every challenge from another perspective, a more positive one.

Finding your purpose and working on it gives you a sense of fulfillment and this fulfillment is what makes life meaningful, the more you work on your purpose the more fulfilled and accomplished you feel. When you feel fulfilled, you see challenges as opportunities to grow and have a bigger impact, you can see yourself pass those challenges and as you see your work having a positive impact you get more motivated to continue.

This is why it´s so important to find your purpose and find ways to pursue it, I know that this is hard for some of us since we need to work to pay bills and support our family but, if you can work on your purpose on your spare time the positive impact you get from that time will show when you´re at school or the office.

If you have a 9 to 5 job or you´re in college what you can do is take some time for yourself to find your purpose read the find your purpose post to learn more and follow the steps. Also find strategies to help you reduce daily stress from work or school like breathing and visualizing and as Ellen DeGeneres says be kind, being kind improves our mood and lowers stress.

What you can do today is if you´re working in a project that keeps you stressed out think about it as a challenge, take that whole project and divided into small activities you need to do and focus on one activity at a time and whenever you see someone having a hard time be kind and help them.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Ultimate Fat Loss Program


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.


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%



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 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.


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 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.


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.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Why fitness matters


I´m trying to remember the day I decided to lose weight and get in shape, I was really excited but a couple of days after I started a program I didn´t feel like working out and for some reason I couldn´t control my cravings for sweets, junk and all unhealthy food. After many years being lazy and eating all kind of junk it was hard mentally to make different choices and in many cases I ended up eating the whole bag of chips, cookies or chocolate and skipping workouts.

I think this is something everyone who wants to get in shape deals with and it´s normal, the way you get through that hard time is what makes all the difference. Being mentally strong to break the pattern of old unhealthy habits and develop new ones is what´s all about. Once I found out what the truth was and I created a program based on that true information I convinced myself that my mind was playing tricks with me, it wanted me to fail but I won´t let it, from that point on everything changed.

Getting in shape and sustain it is about lifestyle, you need to develop healthy habits that make it easy for you to achieve any fitness goal in an effortless way.

As in everything in life taking the first step and getting momentum is the hardest step, it is not just one step, in fitness you may take that first step by eating healthy and working out but in this first days you realize how physically, mentally and emotionally though this is so you give up.

You need to take that first step and continue, keep doing it until you get momentum, once you got that momentum going then don´t stop. Most of us begin our fitness journey to get in shape and lose weight but this is only the beginning and the reason to get involved in fitness but the goal must be to make it part of your life.

If you are following the right program you´ll get results every week and those results keep you motivated, once you get to your desired goal you have several options, you may want to sustain those results, staying in shape is not that hard once you develop the right habits, you may want to go one step further and get leaner or you may want to gain some muscle mass.

Depending on what you decide to do not next is how you´ll need to adjust your new healthy habits, specially your nutrition and training to fit that new goal and since it´s now part of your life it´s easier to follow through.

Most of us wait for New Year’s Resolution to beginning our fitness journey, I think there´s something about New Years that make us want to start the right way but you we can start this journey any day. Actually there´s no reason to wait until New Year, it´s February 2019 but it can be April, July or any other month and you can set your goal for Christmas, Instead of waiting for New Year start today and set your target for Christmas or Thanksgiving, your goal is to be in the best shape of your life for Thanksgiving.

Keep something in mind, the first weeks it´s going to be difficult, you´re going to be making different decisions and you´re mind will try to take you back by bringing all kind of negative thoughts and excuses, when this happen don´t contemplate those thoughts just get up and do what you need to do. The only way to develop new habits is by doing them over and over and over again so don´t think twice, if you need to get up earlier to work out don´t let your mind take control of you, instead take control of your mind by getting up and exercising.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



New Years Fat Loss Program!!


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!!


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 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

Bodyweight squat  

Walking lunges

Wide stance squat
Hip thrust  

Standing calf raises
Seated calf raises
Pull ups  

Bent over row
Straight arm pull down  

T-bar row
Lat pull down  

Chin ups  

Barbell curls
Hammer curls
Push ups  

Incline bench press
Incline dumbbell flies

Flat bench press
Flat bench dumbbell flies  


Over head triceps extensions
Handstand push ups  

Over head press
Dumbbell lateral raises  

Arnold press
Bent over flies  

Leg raises  

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.


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.


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.


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 could benefit from this post please share it with them and don´t forget to follow us on Twitter.