Harmonize Fitness
menu
Harmonize Fitness

fitness

Fitness goals

Nutrition tools for fat loss

01
views
11

If you´ve been trying to lose fat and get in shape you may know by now that nutrition is a crucial part but have you found the best nutrition tools that can help you achieve your goal?

When we want to get in amazing shape, especially if it´s our first time this means that we´ve been following unhealthy habits for last years so we need to change those unhealthy habits for healthy ones and this can be difficult so we need to find tools and strategies that make it easier for us.

We know that nutrition plays an important part when we talk about fat loss, in fact there are so many different diets and we all want to know which one is the best and which one delivers the fastest results. Instead of getting obsessed with finding the best diet lets take a look at the best nutrition tools we can use to lose fat in a more enjoyable way:

1. Intermittent fasting

Intermittent fasting has so many benefits for overall health (you can learn more about it in this link) and it´s also an amazing tool for fat loss. Every time we it insulin increases even when our meal is healthy, by reducing our meals from 5 meals a day or 3 meals and 2 snacks throughout the day to just 2 or meals in an 8 hour window we´re left with 16 hours of fast and in this 16 hours of fasting we give time to our body to lower insulin and growth hormone increases, this helps our body to use stored body fat as energy instead of glucose.

2. Reduce carbohydrates

This one is considering that we´re following a more balanced diet between proteins, carbs and fats. In order to lose fat we need to be in a calorie deficit and the best way to do this is by reducing carbohydrates, our body only needs carbs for energy so when we reduce them our body will use stored body fat as energy. We can cycle carbohydrates and the days when we are more active we increase carbs and the days when we are more sedentary and we don´t need to much energy we reduce them.

If we´re following a ketogenic diet and we have a considerable amount of fat to lose we can reduce the amount of fat, especially from dairy and stick to natural healthy fats like olives, avocado, nuts and seeds, olive oil, coconut oil.

The goal here is to create a calorie deficit, whether it´s from carbohydrates or fats but we don´t need to go too low because we can hit a plateau if our body thinks we´re starving, we just need to make that calorie reduction low enough so that we lose fat consistently.

This 2 are the best nutrition tools we can use for fat loss, we can adjust them to fit our day and the type of diet we´re following, we want to make our fat loss journey as simple and enjoyable as possible otherwise it will be hard for us to stick with it for long periods of time. We may need at least 3 months up to 8 or 12 months, I know this may seem so long but if we want to maintain our results we need to think in long terms plus if we think about those 8 months from now yes it may seem a long time but we get results every week that keep us motivated and if we think how we will feel at the end of those 8 months when we´re in amazing shape we realize that it´s not actually that difficult and time will pass any way so let spend those 8 months working on improving our body physically and mentally.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Differences between cardio and resistance training

17_tools
views
18

We all know that exercise has many benefits but we need to understand the difference between cardiovascular and resistance training.

Many of us think of cardio as the way to get lean, to get in shape and to lose weight we think we need to do it if even when those sessions are long and boring. This is not completely true, cardio is not the best way to lose fat and get in shape or stay in shape, it is helpful if we use it the right way but it´s not necessary so if your goal is only to lose fat and look good physically you can skip it but cardiovascular exercise has incredible benefits for our health which we will talk about in the next posts.

The reason why many people in the industry make us think that cardio is a great tool for fat loss is this there are research that shows that one hour of cardio compared to one hour of resistance training burns more calories while we are doing it so, thinking about weight loss as calories in and calories out if we want to lose fat  we need to do cardio to burn more calories right?

Not so fast, … with all types of exercise we send signals to our body and our body will respond accordingly to that signal. With cardio we are sending the message to our body to become more efficient at using calories.

If we´ve been spending the last years without doing any exercise, the moment we start working out it will feel like hell, we´ll be so tired and we´ll burn a lot of calories but with time if we continue doing the same exercise, for the same amount of time at the same intensity it´ll become easier and easier and our body will burn less calories every time we do it. If cardio is the only exercise we do, we may start losing muscle and now that our body has adapt to that activity our metabolism slows down.

After following a weight loss program based on cardio for a long period of time we´ll need to do more exercise and eat less to sustain our results this is why  it´s almost impossible to maintain the results when we stop the program.

With resistance training the signal we are giving to our body is to get stronger, when we are doing resistance training we are giving a stimulus to the muscles and that stimulus let our body knows that it needs those muscles so it needs to get stronger and grow to be able to make it through the next workout. This increases our metabolism because our muscles need more energy. If we want to get in great shape and sustain it without too much effort this is the way to go, focus on resistance training and we cannot forget all the benefits that is has for our health to.

In the last post we talked about improving body composition which means to lose fat and gain or maintain lean muscle mass, the way to do this is by making resistance training the base of our workout programs and we add some cardio according to our goals.

The best option for any workout program is to fit both resistance and cardio training, the way we design our program will vary according to our goals, there are different tools, types or techniques we can choose for each but what I recommend is to focus on resistance training for muscle growth (we don´t need to get big if we don´t want to) and add cardio to helps us achieve our goals a little faster so that we get the health benefits of both of them.

It´s not necessary to do both types of training the same day, we can create a workout program where we do resistance training some days and other days cardio or if you love working out like I do you can do both the same day every day if the program is designed correctly.

We´ll talk about more in depth in the next posts, stay tune so you don´t miss them.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

What happens during sleep

03 Sleep and fitness
views
19

Most of us want to feel and perform at peak every day or at least we want to feel great and be able to go through all activities and accomplish our daily goals as best as possible but even when we want all this we do not prioritize sleep. I know some days is impossible to go to bed early and get 8 hours of quality sleep but, how many times have you stayed up late watching one more episode of Game of Thrones, a Harry Potter or Avengers movies?

I think that if we understand what happens when we sleep we will consider to give it the importance it deserves and even if we can´t get 8 hours every night we can make some changes to our lifestyle and adopt good habits that will improve the quality of our sleep and get at least 6 hours every night which will impact our life positively.

Sleep is crucial for our health and survival, specially because our brain never stops, there are so many processes going on in our brain and body while we sleep, every day our brain receives tones of information and we put our body through stress, while we sleep our body is recovering and our brain is storing information, it also takes us through movies that seem so real which are our dreams.

We´re going to keep it simple, sleep can divided in 2 phases which are deep sleep and REM, deep sleep focuses more on our body while REM focuses more on our brain.

Deep sleep

During this part of sleep all the healing and repair in the body occurs, here the body is working on recovering from the day, recover, healing and growing. Growth hormone is released during this phase but all other hormones like leptin, ghrelin, insulin are also working, the same with the systems of our body like digestive, immune they´re all working together to recover and build muscle, skin, hair.

During deep sleep our physical body is recovering, healing and growing.

REM sleep (Rapid Eye Movement)

In this part of sleep the focus is on our brain and memory, when we are awake we´re taking a lot of information that is stored in the short term memory, during sleep all that information does into a selective test, if it´s important and useful that information gets stored in the long term memory where it can last a lifetime, this is where our memories are stored and we can share the stories for years to come, if the information is not relevant, important or useful it´s deleted. Most of the information we get during the day is deleted, this clean part prevents that our brain gets filled with unnecessary stuff.

Even when memory consolidation requires both deep sleep and REM studies show that if we have any sleep issue during this stage we tend to be more forgetful. Dreams are experienced most vividly during this stage and even when the reasons or purpose of dreams are not clear it may be to help us process information and emotions.

It´s clear that we need enough good quality sleep and we need to go through both phases repeatedly every night, lack of sleep impacts all the process going on while we sleep that is why it´s harder to stay focused on what we´re doing, we tend to be more forgetful and we are more susceptible to get sick.

Optimal health physically and mentally requires good quality sleep, this compliments the other 4 principles of fitness so developing good habits for each of them leads to a better life, it´s not about being perfect in one of them, it´s about improving in all of them. If you can´t get 8 hours of sleep every day try getting 6 hours and focus on making those 6 hours the best and use tools to reduce stress which will help you improve the quality of sleep, eat real, fresh foods, workout every day and stay as far as possible from negative people, be more positive all day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Nutrition

Why micronutrients matter

09
views
18

Food is fuel for our body, we need to give it the right nutrients and the energy it needs for its daily functions and to support our fitness goals.

As we saw in earlier posts, food is divided in 3 macronutrients which are proteins, fats and carbohydrates each of them provides our body with nutrients and our body needs them in large quantities and there are also micronutrients which our body needs in smaller quantities. This micronutrients are vitamins and minerals and they are essential for optimal health and preventing diseases, they all have an specific function in our body.

The best way to get this nutrients is through food but nowadays we need to consume a lot of highly nutritious food to get the amounts our body needs, the reason why is because the soil is depleted, we don´t get the same amount of nutrients in vegetables that some years ago, this is why many people decide to take supplements like multivitamins and minerals.

If we are deficient in any of them our body won´t work properly and in some cases the negative effects are not that bad; examples of this can be chapped lips,  hair loss but things can get really bad and cause a lot of health issues.

All systems in our body from the digestive system, nervous system, circulatory system, skeletal system, muscular system, etc; they all need vitamins and minerals, some of them may need more vitamins, others more minerals but they all need some amount and all this systems work in conjunction, talking about how our body works can get really complex and I´m not an expert so we´re going to keep it simple with what we need to know not only to reach your fitness goals but to live a better life.

The reason why I don´t like diets that eliminate a food group is because of a lack of micronutrients, people who follow restrictive diets like ketogenic or vegan for example need supplements to give their bodies the nutrients they´re missing from the foods they´re avoiding.

Fruits and vegetables are loaded with nutrients and are low in calories, they are also high in fiber which also important this is why many fitness people that start following a weight loss program go with vegetables and salads and some of them avoid meats, fish and other proteins and also avoid fats which are crucial for our health.

We´ll find that there are 13 essential vitamins: Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B7, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K. Their function is primarily focus on energy and supporting all the systems of the body to function properly. Minerals like calcium, potassium, sodium etc; some of their functions are focus on building and maintaining healthy bones, hair, teeth.

They are all needed in different quantities and apart from helping your body function properly they can help prevent diseases and infections by getting some systems strong like the immune system. If you are deficient of some vitamins or minerals your body tells; if we feel tired, weak, we lack concentration, suffer insomnia, feel fatigue that means that we´re deficient in micronutrients.

What we can do is follow a nutrition program based on real, fresh foods we don´t need to follow strict diets just make sure that our meals are cooked with real, fresh ingredients and avoid junk, processed and fast foods as much as possible. Processed foods lack nutrition that´s why in some products have been fortified with vitamins and minerals, also some processed products deplete our body from vitamins and minerals so the more you can stay away from them the better.

In another post we´ll talk about supplements but you need to consult with your doctor first before taking any of them. and actually the best step we can take today is start developing healthy eating habits, we need to focus on food first.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Fitness goals

Principles of fat loss

11
views
27

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

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

1.- Time

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

2.- It´s uncomfortable

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

3.- Body composition

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

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

Now let´s go to the principles:

NUTRITION

1. Eat less

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

2. Intermittent fasting

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

TRAINING

3. Resistance training

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

4. Cardio training

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

SLEEP

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

STRESS

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

MINDSET

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

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

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

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

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

Why improving body composition must be our goal.

01
views
33

Probably you´ve heard many people talk about losing weight but how many people have you heard talk about improving body composition?

Weight loss is a very common goal but it´s not correct, we think that we need to exercise for one hour or more 5 to 6 days a week and finish each workout drenched in sweat, so tired and wake up the next morning sore plus we need to eliminate all foods we love and eat chicken, broccoli and white rice… boiled, over and over.

This is how must weight loss program are designed, to help us lose as much weight as possible as fast as possible but this is not the right or healthiest way to do it, it actually cause a lot of health problems which is why it is so hard to sustain our results.

Most of us when we decided to lose weight we did it because of health issues, maybe we don´t feel good about our body and the way we look or people made fun of us. In any case the goal is to get in the our best shape, sustain it and be healthier; not precisely lose weight.

Improving body composition most be the primarily goal in fitness. Body composition means that we have the optimal amount of muscle mass and the optimal amount of body fat, the numbers of what is optimal varies from person to person according to our height, age, sex, etc; and also the type of physique we want to achieve.

Our goal is to get a physique that looks great with the right proportion of muscle mass and body fat but also we want to focus on health, it´s not only about looking great physically is also about feeling great so that we can perform great in all our daily activities, health is a priority.

Improving body composition means that we´ll be losing body fat and increasing muscle mass. In some cases, especially in people who is out of shape is possible to lose fat and gain muscle at the same time. In other cases it´s harder to do it but it can be done, in this cases it is better to focus on losing fat while maintaining muscle mass first and then gain muscle while staying lean.

The benefits of improving body composition are to stay in a healthy weight with the right proportion of muscle and fat to look lean, toned, muscular and athletic.

We all know that obesity and overweight are dangerous but excess weight whether it´s body fat or muscle tissue is unhealthy and can cause health problems, with excess weight our body needs to work harder for even the normal functions to keep us alive, it takes a lot more effort for our body to pump blood and oxygen  throughout the body this are some of the negative effects.

Improving body composition is key to getting in amazing shape and sustain our results, if we do it the right way it´s easy to maintain. We don´t want to lose weight, we want to lose fat and maintain or build lean muscle mass so we need to train the right way to give out body the stimulus it needs for muscle growth or to maintain muscle but this doesn´t mean that we´re going to get big it will build a lean and toned physique which looks great otherwise we´ll end up being skinny which doesn´t look sexy or attractive.

Cardiovascular and resistance training are both important for health and to improve body composition, we´ll see in later posts how we can use them to achieve our goals and the benefits of both.

If our goal is to get in shape or build and amazing physique, live healthy so that we can live our best life possible we don´t need to overcomplicate things, by keeping everything simple and stick with the basics we´ll get amazing results, if you want to compete in any sport then we need to pay more attention to all 5 principles of fitness and adjust them to fit your goal and your life.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Stress

Types of stress

01 Types of stress
views
27

The 5 principles of fitness are crucial to help us achieve any fitness goal and for overall health, stress is one of them and it has become a cause of different health problems nowadays.

There are different types of stress and we need to understand each and know how to identify it so that we can act the best way possible and learn that not all stress is bad.

There are 3 types of stress which are: Acute stress, Episodic acute stress and Chronic stress.

1. ACUTE STRESS

Have you ever ride a roller coaster or a crazy sport? That experience or feeling is acute stress, also the feeling we get the moment we get out of our comfort zone to start a new project. The deadline we need to meet for our project at school or work. That excitement, fear, anxiety, tension in your muscles are all symptoms of this stress. This one is short term and all of us experience it on a daily basis. We need this type of stress.

2. EPISODIC ACUTE STRESS

This one is when acute stress happens very frequently, people with this type of stress tend to be very negative in every aspect of life, everything that could go wrong always go wrong. They are anxious, angry, sometimes aggressive, impatience and it can be hard to deal with them, they´re always the victims of their circumstances instead of wondering why all this things happen to them.  The biggest problem with them is that they don´t realize they have a problem, they´ve learnt to make this type of stress as part of their lives so for them it´s normal.

3. CHRONIC STRESS

When stress continues for long periods of times it becomes chronic stress, it comes from constant demands of pressure every single day in school, jobs, families. this type of stress is so unhealthy that it can destroy our mind and body. When people feel so drowned in so many problems and they got to a point where they get overwhelmed and stop thinking about solutions, they just give up and surrender to stress, the biggest problem with this is that people get used to it, most of us live our lives with chronic stress and we don´t even know it´s there, we think it´s how we´re supposed to live and this type of stress is the cause of biggest health and mental problems that can end in suicide.

Now we know that stress can be really bad having a negative impact in our physical and mental health and there´s also good stress that can have a positive impact in our life if we now how to use it. The level or type of stress determines how we need to act or respond, in many cases we are able to follow tools that can help us lower it but there can be cased where we need to talk to a professional if things have gone too far.

Stress is a response to any experience and the level of it goes accordingly to the experience or situation we lived and how we are able to cope with it, we all take every situation in very different ways and they all affect us in different degrees, we need to consider this so that we know how to respond and even be prepared for any situation.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Sleep

Phases of sleep

22 What happens during sleep
views
34

We all know that sleep is crucial for our health and one night of poor sleep will impact our day, when this lack of sleep is constant the negative effects increase but what happens while we sleep?  There are so many things going on in our brain and body that help us recover from the day and get ready for what´s to come.

Nowadays people in different industries like fitness and health are giving more importance to sleep because there are so many things going on and a lack of sleep or poor quality can be the cause of health problems and there´s still people who don´t give the importance it deserves and claim that some of the most amazing minds that have lived didn´t get what´s consider enough sleep in the 7 to 8 hours which is completely true but the research on how those amazing minds manage to keep going with little to no sleep is not conclusive. For now we´ll talk about the phases or stages of sleep because it´s important that we understand at least the basics of it.

Reading books and research, some divide the phases or stages of sleep in 4 others in 5 the way I see it and to keep it simple is considering 4 phases:

1.- Phase one.- When we fall asleep our brain produces alpha and theta waves, this phase last just a couple minutes and it´s when we can be easily woken. If any night we fall asleep and after a couple of minutes we woke up with any noise we were in this phase. This phase of light sleep gives way to phase two.

2.- Phase two.- During this phase the brain waves decrease in frequency and increase in amplitude, our body temperature starts to decrease and heart rate slows down.

3.- On phases three.- This phase of moderate sleep giving way to deep sleep is where it is harder to be awakened. At this stage we are not aware of noises and activity around us and our muscle start to relax and blood pressure start to lower.

4.- On phase four.- This phase is the deepest level of sleep and  is where delta waves or slow waves takes place. At this stage our muscles are relaxed and blood pressure and breathing rate lowers.

This four phases are called non-rapid eye movement, after this four phases are completed we get to a rapid eye movement which is the fifth phase or REM, while we sleep we go through cycles between non-rapid eye movement and rapid eye movement.

The first 4 phases which are part of the non-rapid eye movement are compromised of slow waves while the fifth phase or REM which is the rapid eye movement our heart rate increases, our breathing gets faster, there are rapid waves of beta, alpha and theta and our eyes can be seen moving beneath our lids. Some people have found through research that in this phase our dreams are more vivid compared to the other phases.

In this last phase is also when we can retain information, skills, improve memory and learning.

One complete sleep cycle going through all phases last around 90 minutes, each night we go through several cycles, we may go through 4 or 5 cycles per night depending on how many hours of sleep we get.

If we have sleep disorders it may be harder for us to fall asleep so we´ll get less sleep and will go through less cycles, if we wake up in the night and interrupt the cycle our body needs to start again from phase 1, the more we get awaken during the night chances are that we may never get to the phase of deep sleep which affects our entire sleep quality and we´ll get all the negative impacts of one night of poor sleep the next day.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Lifestyle

The impact of our lifestyle

DSC_0008
views
34

For the last years physical and mental health issues have increased and if we think about the reasons why we need to go back in time because I believe that our lifestyle are the cause of some of those problems.

If we go back in time, some years ago people used to buy real, fresh, whole foods in their local market, they cooked most of the meals and late night when everyone got back home after a day of work they sat together at the table to share food and stories, food was not available everywhere and it some places it was scarce so almost all the meals they had were cooked and prepared with whole, fresh foods. People were more active every day at home or at work many activities were done by hand and most of them needed to walk certain distances to get to their jobs and back home.

Nowadays almost all of our meals are processed foods, there´s food everywhere and it´s all loaded with sugars, unhealthy fats and chemicals to make it last longer on shelves and taste delicious. Many of us don´t know how to cook and don´t have time to do it anyway, we are sedentary we spend most of our time sitting at a desk in front of a computer when we´re working or in the couch watching Tv, Netflix or any other.

Since food was scarce in some places, companies started to make process food that could last longer on shelves so that it can be accessible for more people but now it´s accessible everywhere and we´re bombarded with it, we can find process food in every corner and since we´re living a very fast pace life and many of us don´t have time and energy to cook we choose unhealthy processed foods instead of healthy and I understand it, they are cheaper and convenient. This is a huge problem, I know that in some countries it´s a lot cheaper to buy processed foods and if people don´t make a lot of money they´ll buy those foods because they need to and they can just grab packages, take some with them and eat them when they feel hungry.

We all know that our nutrition program is unhealthy and we don´t exercise as much as we need to, if we add to those the high levels of chronic stress because we don´t like our job and this includes we don´t like what we do and we´re don´t feel safe and comfortable with our coworkers, our boss doesn´t like anything we do and he gives us more activities so our to-do-list keeps increasing and if we add to this lack of sleep or poor quality sleep then we got the perfect recipe for health problems.

If we make some changes to our lifestyle to develop good habits we can prevent health problems and live a better life. Changes life exercising for 20 minutes a day, eating healthy foods and meals prepared and cooked with whole, fresh ingredients while avoiding processed foods have a huge impact on how we feel and look, if we add tools that helps us reframe any situation from a negative and stressful way to a more positive outcome we are able to make stress an ally and it can help us with any situation or project we´re working on, if we improve the quality of sleep and if we can increase the quantity the benefits we get are amazing.

We can start making changes today by following simple tools based on the 5 principles of fitness which will help us achieve any fitness goal and also live a much better life based on healthy habits which actually make it easier for us to maintain our fitness results effortlessly.

It would so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam

Training

The importance of exercise

01
views
49

I´ve spent some time watching what people do when they go to the gym, people who love exercise and training which typically are the ones who are leaner spend a lot more time on the weights section, people who also love to work out and tend to look skinny spend more time in the cardio machine section.

The interesting part and most obvious is that the guys and girls who go there because they want or need to lose weight, we can clearly see how much they hate the routines and how much they struggle. They hate being there and feel really uncomfortable, it´s clear that they don´t have self-confidence and they start working out because of insecurities but I hate watching people suffer so even when they do need to workout to get in shape it doesn´t need to be like hell. I hate when trainers do almost the same routines with all their clients, some resistance training with light weights and boring cardio without asking and considering what type of exercises their clients prefer which makes a huge difference in the results.

Another thing I see is that people who is new to the gym feel so overwhelmed, and anxious because they are out of shape and just the idea of getting a foot in there creates fear and anxiety.

And the worst thing of all this is that the guys and girls who are dealing with their weight, which are the ones that need more attention and help are the ones who end up giving up without getting results.

This is why we created this website so that you can get in your best shape and sustain it without feeling disappointed and overwhelmed. My approach to training is simple, we need to focus on resistance training to maintain and build muscle and we add some cardio to help burn fat a little faster.

Getting stronger with resistance training is key to get in shape and sustain in a simple and effortless way. Bodyweight exercises and compound movements are key to build and amazing physique and cardio is great to help us lose fat faster and both have amazing benefits for overall health. There´s no reason to overcomplicate things.

If you are really out of shape you need to develop the habit of working out but you don´t need to jump right to one hour of high intensity workouts, 20 minutes a day 5 days a week are enough to start developing the habit and you´ll get great results but you need to make those 20 minutes as intense as you can. From those 5 days… hopefully 6 you can divide them into resistance and training  3 to 4 days and 2 to 3 days of cardio at the beginning is all you need.

We don´t need to spend more than 1 hour at the gym every day, we don´t even have to go to the gym at least at the beginning, we can train at home with bodyweight exercises and get in amazing shape we can buy some dumbbells to add more variety. As we progress with our workouts we will get to a point where we need to lift heavier weights so we may need a gym membership to keep increasing weight but at this time we´ll be in shape and we will feel amazing and motivated to go there.

As we keep progressing and once we´ve developed the habit of working out I would recommend keeping your workouts around 1 hour each, you maybe hating me right now and giving all kind of excuses but we all have 1 hour each day that we can use to exercise, take that time for yourself, if you want to take care of the people around you need to take care of yourself first so that you feel great so that you can help the people around you.

We´ve been talking about the importance of exercise to build an amazing physique but we can´t forget all the benefits it has for our health in general and we can get some of those amazing benefits the moment we finish our routine and when we do it consistently it is great for our heart, muscles, bones and brain. There are some benefits that can only be obtain by exercise, there´s no other way.

If we want to keep our brain at peak exercise especially cardio helps with that, if we want to maintain muscle as we grow older resistance training is the answer, if we want to stay strong resistance training will help us and also some forms of cardio. Finding activities we love to stay active every day is one of the best ways to stay healthy.

It would mean so much to me if you share this post with your friends and family and if you follow me on Twitter and Facebook, together we can help millions live a better life.

Pam