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Training

The importance of exercise

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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

Training

What is adaptation and how to avoid it?

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Every time you workout you put your body and muscles into some stress, others call this stress “stimulus”. If this stimulus is enough your body will change, every time you train you give your body enough reasons to get bigger, stronger, faster or whatever your goal is. You can say that the results you get are your reward from your training program.

Adaptation can be consider a cycle which goes like this, every time you workout you put certain amount of stress on your body and muscles then if you train with the proper intensity to give your body and muscles the proper amount of stress or stimulus your body reacts and find ways to adapt to that stimulus, this way to adapt from your body is by change, every time you see some results, you see your body changing physically getting lean, gaining more muscle or losing fat is the result of your body adaptation to the stimulus you put.

Every time you do something different, you change something on your workout, you add variation or use some techniques you´ll get results, those results are from your body adapting to the new techniques or training methods.

When you train you need to make sure that the intensity is right, when you´re working out you are breaking down muscle fibers, once you´re done with your workout your muscles start to recover and grow, to get bigger and stronger, they need to prepare for the next workout this is why I consider meal timing after your workout so important, your body needs nutrients to start recovery.

If you stop making gains or you hit a plateau there may be two possible reasons, the first is if you do the same workout over and over again your body is already adapted so there´s not enough reason to change, the stress in your body is not enough to grow or to get stronger and the second is lack of recovery which can come from a bad nutrition program or you´re training so hard with high volume and high frequency and your body is not able to recover.

To keep making gains consistently you need to be in a constant state of adaptation, you do this by adding variation in your workout program, you can manipulate all training variables in many different ways like increasing volume and lowering frequency or increasing frequency lowering volume, changing exercises, changing rep ranges, using advanced training technique some weeks, using periodization are all ways to add variety to your workouts and keep the adaptation cycle going.

Following a proper nutrition program is key, meal timing is important, there´s an eating window that I consider to be highly important which is right after your workout, around 30 to 45 minutes after you finished training. During your training session you break down muscle so the faster you give nutrients to your body the faster it can begin to recover, high quality protein, carbohydrates and fats are important it´s not the same to fuel your body with healthy, natural foods than with junk. Your body needs nutrients too function properly and to recover.

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