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Exercise

What does body composition means?

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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 do it because of health issues or insecurities, 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 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 are out of shape is possible to lose fat and gain muscle at the same time. In other cases it´s harder to do 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 our 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.

Let us know by leaving a comment on our Twitter and Facebook account if you´ve heard before about body composition and if your goal is to lose fat or gain muscle. We want to know more of you so that we can help you achieve your goals.

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

Exercise

Benefits of exercise for health

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If you want to improve your health and improve your life then, exercise is a priority. There´s a reason why we focus on 5 principles of fitness as a tool to help us live the life we want and deserve and exercise is one of those principles.

Most of us spend so much time sitting whether it´s in front of a computer when we´re working or our car to get to the office and back home, or in the sofa watching tv. We´ve become so sedentary and this lack of physical activity is causing so many problems on our body and health. I know we´re all busy with jobs and school it can be hard to schedule some time to exercise but, if you want to live your best life possible then you need to make some time to exercise every day, if you have time to watch tv whether it´s a tv show, a movie, Netflix or you spend a lot of time on social media you have time to exercise and you don´t need any equipment, just comfortable clothes and a pair of good sneakers are all you need so there are no excuses.

You don´t need to spend hours in the gym or exercising to get all the benefits, if you´re new the goal is to develop the habit of exercising every day so you can start with 15 minutes and from there increase intensity and time, the best part is that you need to do what you love, I´m sure that there´s some physical activity you enjoy it can be running, walking, jump rope, lift weight, calisthenics (bodyweight exercises), practice a sport, etc; the only way to develop this habit is by doing something you like otherwise it will be like hell and you won´t stick to it.

Exercise helps us build the type of physique we want whether we want to look big like a bodybuilder or superhero or if we want a more athletic  look or we just want to get lean and stay in shape. It also helps us maintain a healthy weight focusing on body composition which is our primarily goal and we also want our physique to be useful. Exercise also has amazing benefits for our heart and health so it´s key if we want to maintain optimal health.

We will divide exercise in 2 categories which are cardiovascular and resistance training, both of them are important they both have a positive impact on our body and health and there are some benefits for each of them that makes them important. Some of the benefits we get from resistance training we won´t get them with cardiovascular exercises in the same way some benefits from cardiovascular exercises can´t be achieved from resistance training.

One of the benefits we get from both of them is lower stress and improve mood. Chronic stress has negative effects on our body and health, it takes our hormones out of balance and increases inflammation, increase blood flow, improves insulin sensitivity which are some of the negative consequences so reducing chronic stress and finding ways to keep this type of stress low is a great tool to maintain optimal health.

Exercise also improves quality and quantity of sleep, lack of sleep or poor quality sleep also has negative effects on our body and health so we need to make sure we get enough high quality sleep every night, exercising especially in the morning has been shown to improve sleep.

Exercising or doing some type of physical activity every day is one of the fitness tools to maintain a healthy weight and improve our life, some simple steps you can take to start increasing your daily physical activity are:

1.- Take a 10 minute walk after breakfast, lunch and dinner,

2.- If you work in an office and spend most time sitting try to stand up and take a walk for a couple of minutes every 60 to 90 minutes, it can 3 minutes or 5 minutes or even 2 it depends of the amount of time you have.

Fitness and exercise is not only about looking great, is about feeling great, maintaining optimal health and being able to perform at peak every single day. Fitness is a tool to help us feel great and live our best life possible so even when we need to develop healthy habits we can´t get obsessed with it. We can´t let our life revolve around exercise or fitness we just need to find ways to use as many tools as possible to lose weight, stay lean, maintain a healthy weigh considering body composition in an enjoyable way so that we have the energy and concentration to work on our goals and achieve the success we want.

Benefits of exercise

Exercise is a great way to improve our mood, sleep, focus and energy so you can start today by taking a 5 minute walk after your next meal, it doesn´t matter if it´s breakfast, lunch or dinner. If you can take a 5 minute walk after those 3 meals that´s perfect, do it for 1 week and let us know how you feel by living a comment in out twitter or Facebook account.

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

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The benefits of yoga

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Have you ever do yoga? Do you hate, like it or love it?

There are those who love yoga and those who hate it. It´s amazing how though and challenging it can get and we cannot deny that it will give us an amazing workout.

Yoga is not my preferred type of exercise but I can´t deny that it has amazing benefits, I´ve practiced it for some months and I realized that the slow paced workouts and holding a pose for a number of seconds is not what I love to do in terms of exercise, it is though and challenging the part I liked about it was improving balance and how I need to be concentrated on what I do to maintain the pose, even when I love and prefer to lift weights and cardio I take one day a week to do yoga.

It´s true that yoga helps us improve flexibility, mobility and posture but the ones that make it an amazing exercise option is for improving balance and reducing mental health problems.

The mind-body connections when we are doing any pose needs to be at point, we need to be really focused and center on what we are doing otherwise we´ll lose balance and fall off the pose we also need to get strong so that we can sustain our body weight in any pose and hold it.

Yoga workouts include meditation and breathing techniques that go hand in hand with the pose we are working on, all this combined encourage relaxation which is incredibly helpful to reduce stress it also helps to reduce depression, anxiety and improve mental health, the way yoga combines breathing, meditation and poses by creating harmony is what our bodies need to relax, calm down and stay in the present moment.

Yoga is not the same as stretching or calisthenics, even when we can use some of the exercises or poses from yoga as stretch exercises what gives yoga its plus is the breathing techniques, we can be stretching but if we don´t know how to breathe through the poses we´ll only be stretching, with yoga we learn to breathe and meditate, we are focused on our body, how our mind, body and soul connect is amazing you get in touch with ourselves in a very deep level.

Yoga is a great way to get lean for people who doesn´t want to lift weight and do intense or long sessions of cardio and it´s also low impact, it is perfect for people who love a physical activity that is more calming but that increases strength so that they can looked lean and toned without getting bulky. This is why it´s so popular among girls. and women.

I don´t know about any other type of exercise that combines physical activity with breathing techniques and meditation as a way to calm the mind and body, to relax us and lower stress while exercising. One way to improve anxiety and depression is to focus on yourself and to stay in the present moment not letting your mind wandering in the future or the past, yoga does this amazingly apart from breathing techniques and meditation during the workouts we need to be fully focus and present to maintain balance and hold the poses when we harmonize your body, mind, breathing, emotions is when we can start healing ourselves.

With all this, our blood pressure lowers, it keep systems of our body like nervous system, immune system healthy, the hormones on our body are in balance, etc. so love it or hate it, it has amazing benefits not only to get in shape but for overall health. When our body is in synergy meaning when everything is connected and working in harmony at the same time is when amazing things happen.

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

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Exercise according to your goals

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Even when all workouts can be simple we need to make sure that each workout we create follows the best training variables and techniques for our current goal.

It´s not the same to exercise for fat loss and muscle growth, or endurance and power or explosiveness. Even when the basics are the same we need to make some changes and adjustments to our programs to best fit our goals.

Our primary goal is to improve body composition so we need to follow a program that help us lose fat and then one that help us gain lean muscle mass but we also want our physique to be useful so we want to improve over performance and include some functional training.

By changing our program according to our goals we also add variety which keeps our workouts fun, challenging and different. If we follow the same workout and routines for a long time we´ll get to a point where it is boring and our body adapts, it literally learns the routine it knows the sequences of exercises and splits which decreases the effectiveness of the program.

We can work on 2 or 3 goals on the same program for example we can create a program that helps us increase our strength and also that helps us gain muscle, we can create a program that helps us increase power and explosiveness. We can create a plan that help us lose fat while increasing endurance or maintaining strength.

If we want to focus on 2 goals at the same time we need to make sure that the goals we choose can work together, one of the best ways to do it is choose a goal to improve our physique and one goal to improve performance, for example we can choose between fat, loss, maintenance or muscle growth (this are the 3 fitness goals to improve physique) and choose between explosiveness, strength, power, speed (this are some examples of fitness goals to improve performance).

There are some goals that work a lot better together like fat loss and strength because strength help us maintain muscle as we lose fat, with maintenance almost all performance goals apply.

The way to make changes and adjustments and to create the best workout program is by considering all training variables and techniques (will talk about each of them on future posts) they are the ones that will make each program look different, we can get a lot done in just 60 minutes but we can use those same 60 minutes in different ways.

Since resistance training is the best type of training we use it as the base of all fitness programs, we can use weight lifting to achieve almost all goals but if this is not your preferred for of exercise you can do what you like most in this case our recommendation will be to focus on exercises or sports that use all muscles of the body.

Every goal has to be treated with the importance it deserves and we need to make sure that the program we follow applies the best techniques to deliver the results we want, otherwise we will be wasting time and this can´t happen. As you´ll see in the next posts we´ll talk about all training variables and techniques and with all the information things can get a little complex in the beginning so if you don´t want to waste time you can follow some of the programs we designed for you based on the information we share with you in this site and we consider the 5 principles of fitness, everything is explained there and all you have to do is get up and work.

You can start today any of the programs and they´re just the beginning of a new life.

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

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What happens when we stop exercising

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Have you wanted to lose weight, you start a weight loss program and some months after you achieve you desired weight so you stop following? what happened after a couple of months?

The moment we stop exercising we lose muscle, we gain fat and we get out of shape and this negative impact can be seen in just a couple weeks.

Maintaining muscle is critical for health and when we workout with resistance training we gain muscle, the type of muscle we gain varies depending of the type of hypertrophy we worked on. When we stop doing resistance training we lose muscle tissue and strength, the muscle cells get smaller and the fat cells get bigger this is why we feel weaker if we want to lift something heavy and we start gaining weight, the more time we go without exercising the more muscle we lose and the more fat we gain.

It takes time to get in shape, to gain muscle and lose fat but if we stop working out it just take a couple of months to start losing all those gains and fitness that we worked so hard to achieve.

Exercise helps our heart to pump blood to our  entire body, it improves the flow of oxygen through our body too, it helps with adequate use and absorption of nutrients, improves strength, coordination, balance; we won´t get all the benefits from both cardio and resistance training which will impact negatively our body and health. We´ll feel tired faster, low in energy, it will takes us more time to do any physical activity, we lose endurance, bone density decreases and lack of exercise also affects our brain, mood and quality of sleep. Exercise has a lot of benefits that get lost the moment we stop working out, it not only leads to obesity but also depression, high blood pressure, lose confidence in ourselves.

This is one of the reasons why we recommend to do some type of physical activity every day, we get benefits right after we finish our workout and we also get a lot more benefits in the long run, for some of us who don´t like to exercise we need to make it a happen and sometimes with just a couple of days of not doing it we can start creating a bad habit of not working out that will lead to skip it for long periods of time and then it will a lot of effort to develop this habit.

The best option is to do some days resistance training, other days cardio and take one day of if you want to or use if for active recovery which means that you may not have a workout but you can go for a walk in the park which is great because you get sunlight exposure or practice a sport you like, you can also go to a mall and walk there for 30 minutes (do not buy ice cream or any other unhealthy snacks, leave those for cheat meals and special occasions) the goal is to get some type of physical activity every day.

 If for some reason you can´t workout because of an injury, travel or vacation try to get back to the gym as fast as possible always making sure that you´re injury free and you´re allowed to start working out again.

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

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What happens when we stop exercising

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Have you wanted to lose weight, you start a weight loss program and some months after you achieve you desired weight so you stop following? what happened after a couple of months?

The moment we stop exercising we lose muscle, we gain fat and we get out of shape and this negative impact can be seen in just a couple weeks.

Maintaining muscle is critical for health and when we workout with resistance training we gain muscle, the type of muscle we gain varies depending of the type of hypertrophy we worked on. When we stop doing resistance training we lose muscle tissue and strength, the muscle cells get smaller and the fat cells get bigger this is why we feel weaker if we want to lift something heavy and we start gaining weight, the more time we go without exercising the more muscle we lose and the more fat we gain.

It takes time to get in shape, to gain muscle and lose fat but if we stop working out it just take a couple of months to start losing all those gains and fitness that we worked so hard to achieve.

Exercise helps our heart to pump blood to our  entire body, it improves the flow of oxygen through our body too, it helps with adequate use and absorption of nutrients, improves strength, coordination, balance; we won´t get all the benefits from both cardio and resistance training which will impact negatively our body and health. We´ll feel tired faster, low in energy, it will takes us more time to do any physical activity, we lose endurance, bone density decreases and lack of exercise also affects our brain, mood and quality of sleep. Exercise has a lot of benefits that get lost the moment we stop working out, it not only leads to obesity but also depression, high blood pressure, lose confidence in ourselves.

This is one of the reasons why we recommend to do some type of physical activity every day, we get benefits right after we finish our workout and we also get a lot more benefits in the long run, for some of us who don´t like to exercise we need to make it a happen and sometimes with just a couple of days of not doing it we can start creating a bad habit of not working out that will lead to skip it for long periods of time and then it will a lot of effort to develop this habit.

The best option is to do some days resistance training, other days cardio and take one day of if you want to or use if for active recovery which means that you may not have a workout but you can go for a walk in the park which is great because you get sunlight exposure or practice a sport you like, you can also go to a mall and walk there for 30 minutes (do not buy ice cream or any other unhealthy snacks, leave those for cheat meals and special occasions) the goal is to get some type of physical activity every day.

 If for some reason you can´t workout because of an injury, travel or vacation try to get back to the gym as fast as possible always making sure that you´re injury free and you´re allowed to start working out again.

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

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Do we need to exercise every day?

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If you hate doing exercise you may be waiting for a no to be the answer and the truth is you don´t need to go to the gym every day. There are two cases in which I recommend going to the gym every day, if you are one of this cases then you may consider scheduling one hour a day to workout.

First if you are beginning your fitness journey and you´re just starting training, the reason why is because to sustain our results and stay lean almost effortless we need to develop the habits necessary and exercising is one of those habits we need to develop. To develop a new habit we need to do the activity we want to develop as a habit over and over and over again, habits are develop through repetition and getting up to exercise is one of the most difficult so we need consistency, if we schedule one hour of our day and we get up and do some exercise every single day whether we feel like doing it or not, don´t think about it just get up and do it, it´ll be easier and faster to make this habit stick.

Second if we want to get results as fast as possible, the more consistent we are, the more effort and hard work we put to our goal the faster we´ll achieve it so if we want to achieve our goal as fast as possible we need to do exercise every day, at least 6 days a week, if we are patient and we don´t mind going slower we can exercise 4 days a week.

The reason why most people hate exercise is the pain and struggle and that most of the time they hate the workouts and routines add to this that  it takes time to see results and those results are not what they were expecting, as they keep losing weight they see that they need to eat less and less and do a lot of exercise to maintain which gets to a point where it´s almost impossible to sustain it.

If the workouts and routines are based on some activities or exercise that we enjoy doing or are fun it´ll be easier for us to do them and the results we get are also important to motivate us and continue with the program.

My goal is to make fitness part of your life and making the training part more enjoyable and fun giving you the best results possible, that you love the way you feel and love the way you look, this is why the programs are different from most fitness programs.

If we exercise everyday we develop the habit faster and get results faster, our progress in the workouts will also be faster. We´ll be doing 3 to 4 days of resistance training to maintain and build muscle and the 3 or 4 days lefts we´ll be doing cardio to help burn fat.

Since we´re working on developing the habit of working out daily there´ll be days when we don´t feel like doing it, get up and do it anyway by not listening to the negative thoughts on our mind and all the reasons why we don´t need to do it today and just shutting up all of them and doing our workout we tell our mind that we are stronger, we are conditioning our mind and body to do what we need to do when we need to do it.

Even when the workouts are hard they are more enjoyable, on resistance training we want to get stronger, getting stronger means more muscle and on our cardio workouts we´re burning some calories to lose fat, they´re simple and effective. We´ll be performing 3 to 4 exercises for each muscle and we do some cardio that we love.

We´re keeping things simple sticking with the basics and taking out all the complicated things that don´t give us much results. The simplicity and effectiveness of the workouts will make it easier for us to stick to the program and to develop the habit o daily exercise.

Exercising everyday has so many benefits for our health which combined with the other 4 principles help us live a more healthier life and achieve so many things, it´s not only about looking good, the goal is to live the life you want to live.

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

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The benefits of resistance training

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Do you lift weight or are you afraid that you will gain too much muscle and get big?

Many of us are afraid of lifting weights and doing resistance training because we will get big, especially girls, fortunately this is wrong we won´t get big (unless that´s your goal which we will talk about how to do it in other post) but we will look lean, and toned. We think too much about this that we forget all the benefits for overall health that resistance training has to offer.

We know that resistance training gives the stimulus our muscles need to grow and get stronger, if we want to build an amazing physique resistance training is key there´s no other way to achieve a physique that looks lean, toned and strong without giving our body and muscles the stimulus they need.

There are different variables and training techniques we can use to get the type of physique we want (we´re going to see more in depth in other posts) so we need to have a clear goal so that we can design the best workout program.

As we get older we start losing muscle mass so we need to make sure that we build lean muscle and maintain it to avoid this loss as we age, it also increases bones mineral density which keeps our bones strong and improves physical performance on daily activities, it increases metabolism, improves body composition, helps us prevent injuries and chronic pains and as we see our body changing and getting leaner it bust confidence, increases self-esteem and helps lower anxiety and depression, it also slows and even reverse aging factors.

As we get older we are more susceptible to accidents and injuries so resistance training is a way to make sure that we not only look strong but that we´re actually strong, as cardiovascular exercise has many amazing benefits beyond fat loss and weight management which includes our brain and heart, resistance training also has a lot of amazing benefits that go beyond looking lean which include strong bones.

Resistance training can get really complex if we talk about all the training variables and advance techniques (we´re going to talk about them on separate posts) we can use to make our workouts fit our goals but if our goal is only to get in shape, sustain it and for health reasons we can keep our programs really simple what we need to consider is that both cardio and resistance have great benefits for health so if we can find ways to use them both not necessarily the same day that´s the way to go.

We don´t need to go to a gym if we don´t want, we can get a really good workout with bodyweight exercises and if we want to add more volume we can add compound exercises. Going to a gym when we´re out of shape or starting in fitness is very overwhelming, we don´t feel good and don´t have the confidence so we can start at home with minimal equipment.

Making our programs based on resistance training is the best option, if we over do it with cardio we can lose muscle and that´s not what we want so we need to create the resistance part of our program based on our goals first, then we add cardio to help us achieve our goals faster and also to get those benefits.

If our goal is health and living a better life then keeping things simple with just a few exercises done correctly with the right amount of intensity and effort is all we need, we can get a great work in 45 some days resistance and other days cardio or we can do them both and have an amazing workout in 60 minutes by doing 15 to 20 minutes of cardio and 40 to 45 minutes of resistance training. If you love working out like I do you can work out every day just making sure that you have enough rest and recovery which we´re going to talk about in future posts.

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

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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

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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.

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Pam