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Training

Is it hard to maintain muscle?

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Have you ever started a workout program to gain muscle and at some point you wonder if it´s possible to lose that muscle? will all that hard work and effort at the gym can be lost? The short answer is it depends of how we gain that muscle.

We actually don´t need to be that concerned about losing muscle mass because we want to develop the habit of working out and lift weights and if we´re training the right way and if our programs are right there´s no need to take time off but I understand that sometimes we got job travels or we want to take some vacations and it may be hard to find a place and time to workout.

We´ve talked before that there are 2 types of hypertrophy and our workout programs can trigger one of them or both, this is what´s going to define if we can maintain the muscle we gain or if we lose it.

In myofribryllar hyertrophy we´re working on 5 to  reps and for sarcoplasmic hypertrophy we work on the 10 to 12 or 15 reps. If we follow a workout program based on 5 to 8 reps we build lean dense muscle, this type of muscle takes more time to build but it also takes more time to lose it, if we follow a program based on the 12 to 15 reps were going to get better results, we will look bigger faster but this type of muscle growth is also lost faster.

The truth is that if we stop working out for months or years we´ll lose muscle, if we don´t use it we lose it. The type of hypertrphy we trigger throughout our workouts and the type of muscle we gain is what makes a difference on how fast would we lose it.

If we focus on strength on the 5 to 8 reps and we train for some years here to get stronger then we build lean dense muscle and it will take more time to lose, we can take a couple of months off the gym and we may not notice a huge difference, this type of muscle is there to last longer and is useful.

If we focus on 12 to 15 reps then we work on the pump, will look bigger but this type of muscle won´t last much, for some just a couple of weeks off the gym is enough to start losing seize, if it comes fast we lose it fast.

This is why the best way to train is to use both types of hypertrophy whether it´s no the same workout or on separate workouts, we can program our workout with cycles and each cycle hit each muscle twice one with low reps around 5 to 8 and the second workout with higher reps around 12 this will help us gain lean dense muscle and also look bigger faster so when we´re on vacation a couple of weeks we can lose some muscle but not all.

Our goal is always to maintain as much muscle mass as possible it doesn´t matter the situation so if we´re going on a trip we may find it hard to train this is why we take time at the gym and put the effort in to build dense muscle that last longer but if we´re able to workout we can´t deny the opportunity, we can use this occasions to work with bodyweight exercises and focus on really high reps, some guys like to do 100 pushups, squats, crunches, this is a great way to vary our workouts and get some exercise in.

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 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

Training

Benefits of stretch

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Most of the guys I know that love to lift weights do not take time to stretch, they just warm up and cool down to avoid injuries and don´t consider stretching to be that important but it has some benefits that can improve their performance on the gym and increase their results.

Since we´re living very fast paced times and our daily lives keep us living with chronic stress we all need to find ways to reduce stress to have good quality sleep every night and to be able to deal with stressful situations the best way possible. Stretching is a great tool for this, we spend most of our day sitting and stressed out, if we take some time to stretch and breath through the exercises before going to bed it will help us reduce tensions from our body and muscles and this reduce stress, if we reduce stress before going to bed we also sleep better.

Stretching also helps us increase mobility and improve posture, even when we try to sit straight after long hours in the same position mobility is reduce this why some people recommend that we do some stretching exercises every hour even if you are in your office. If we don´t want to be stretching at the office for any reason we can do 10 to 15 minutes when we get home or right before going to bed.

Stretching also reduce pain in muscles and joints, pain in most cases is caused by bad posture and stress so when we relief the tension from our body by stretching we lower pain which gives us the freedom to move more and do more activities without pain.

For working out stretching also have amazing benefits, first avoiding injuries which is a most, stretching before hitting the weights and if we´re going to work out outside and it´s cold it help us prevent injuries by getting our body and muscles ready for the training session. This also helps to improve performance during our workout by increasing flexibility and mobility.

Another benefit that many people don´t consider is that it improves range of motion. When we are lifting weight, the more damage we do to the muscles the better and with full range of motion we are making more damage to muscle tissue which means more growth. I´ve seen people that don´t do full range of motion and the reason they don´t do it is because they can´t, their range of motion is limited but they don´t want to stretch they prefer 10 to 15 minutes of cardio as a warm up and cool down and even when cardio has a lot of benefits it won´t help you improve flexibility, mobility and range of motion.

What happens when we stretch is that we are lengthening our muscles and connective tissue and this reduces tension. We don´t need to spend 30 minutes stretching and we don´t need to work out to stretch, we can do it in the morning or every night before we go to bed, with 10 minutes you´ll start noticing the difference.

We can add one day to our workout program and focus only on stretching, we can take our rest day and see how our performance in and outside the gym improves. Training is a puzzle and every piece of the puzzle needs to be consider from resistance training, cardio training, recovery and stretching they all work together to help us get in shape, to get the type of physique we want and to help us perform as best as possible in any activity, from the gym, in our home, at work, vacations.

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 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

Training

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

Training

How to improve body composition

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We´ve talked so many times about why our ultimate goal is to improve body composition which means losing body fat and gaining muscle mass to get a lean and toned physique that goes according to our gender, height, etc.

There are 2 ways we can achieve this goal, one is to focus on one goal first, if we are overweight or obese we lose fat first and then we gain muscle, if we are skinny we gain muscle first and then lose some fat. The second option is to work on both goals at the same time which is harder to do and take more time, this option is better for someone who has some fat to lose but not a lot and who needs to gain muscle, someone who’s current physique is between skinny and overweight.

Most of us want to see some results as fast as possible otherwise we lose motivation and try something else which is actually the biggest mistake but considering this the best option is to focus on one goal at a time, first lose fat and then gain muscle or first gain muscle and then lose fat, the only reason for this is to get results faster. Most of us use the scale to see our progress and even when it´s not the best option we continue paying a lot of attention to what it says. When w e focus on one goal at a time we will see results in a couple weeks and if we follow the right program those results show in the scale, the mirror and clothes.

Some people on the industry say that it´s impossible to lose fat and gain muscle at the same time, from what I´ve seen it´s not impossible, for someone new to the gym it´s simple and for someone who has been training for a long time it is harder but that doesn´t mean it´s impossible. If we follow the right workout and nutrition program we will get results but it takes a lot more time.

Creating a good program that helps us improve body composition requires to consider the most effective techniques for muscle growth and fat loss and use them in a way to complement each other.

As we know for fat loss we need to be in a calorie deficit and for muscle growth we need to be on a calorie surplus, this is why most experts say that it´s impossible but if our nutrition program goes according to our workout program we can do it .

Training

1.- Focus on resistance training and work on both types of hypertrophy,

2. Add HIIT cardio and increase physical activity throughout the day.

Nutrition

1. Make sure that we´re getting enough protein which is the most important macronutrient for muscle growth,

2. Cycle calories by using an strategy called carbohydrate cycling, we keep protein and fats the same every day and we lower carbs some days and other days we increase carbs.

On resistance training days we increase carbohydrates to get a calorie surplus and on cardio days we lower carbohydrates to get a calorie deficit. We can lower carbohydrates just to maintenance but it all depends of our results and how we feel.

Losing body fat and gaining muscle at the same time is more complex but it can be done it requires a really well created program and the results will vary according to our training experience.

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

Make training as simple as possible

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There´s a tendency to overcomplicate things knowing that the more complicated the more sure we´re not going to follow it, we tend to think that if something is simple it won´t work but there´s a big gap between simple and easy, even when the concepts to lose fat and achieve any fitness goal are simple they´re not easy.

We don´t need to spend 2 hours in the gym everyday and we don´t need to do a lot of different exercises for each muscle group, this only make things more confusing and we waste a lot of time, we don´t need to do a lot of sets and reps unless we´re looking for an endurance workout.

Nowadays most guys like to train one muscle group per day the 5 day split that we see most guys in the gym following, if we´re not a bodybuilder we don´t need to do this, a lot of guys give more attention and prioritize isolation movements so they spend a lot of time in the gym getting the “pump”.

If we keep in mind our primary goal which is improve body composition, gaining muscle while keeping body fat low then resistance training is a priority it´s more important than cardio. We need to follow workout programs that focus on helping us gain lean muscle so we need to be training 3 to 4 days a week on this, the days left we can do some cardio.

We can divide resistance training exercises in three categories, bodyweight exercises, compound exercises and isolation exercises. Bodyweight and compound movements are the best option to gain muscle and get stronger, the way to gain dense muscle is by getting stronger on those exercises.

Workouts based on simple exercises like pushups, pull ups, squats, handstands, leg raises, bench press, over head press, bent over row, barbell squats and dead lifts are simple and effective, to this we can add some isolation exercises to target weaker muscles or work harder a muscle group we want to stand out. What we want with resistance training is to get stronger in the 5 to 8 rep range and 8 to 12 rep ranges to build dense muscle.

Once we have our resistance training in place we can add some cardio workouts just a tool to help us burn some extra calories that will help us get leaner faster or to maintain a low body fat, we´ll also get all the amazing benefits of endurance. We don´t want to do a lot of cardio or make it the base of our workouts because it´s not the way to gain muscle.

How we design our workouts depend of what we like to do, if we prefer bodyweight exercises we can make them the base of our workouts and add compound movements as a second option, if we prefer compound movements we can use them as our base and just use bodyweight exercises to compliment the workout, we can use them both for a more complete workout and to get stronger on both.

Once we have this on place we may want to add some isolation movements for muscle that need extra work like calves, shoulders, arms and abs, just one exercise for each is all we need, calf raises, lateral raises for shoulders, dips for triceps and chin ups or barbell curls for biceps.

This may seems so simple and basic but it´s the truth and is what works, I´m old school, I like to stick with the basics and simple tools which end being the more effective. If we want great results as fast as possible we need to focus and stick with what works, whit the tools that are going to give us the best results in the shortest period of time and that we can sustain for the rest of our life.

Traditional fitness programs are in most cases not the best option, they overcomplicate things, they make everything harder than it is, they don´t focus on health. The reality is simple, focus o getting stronger on bodyweight and compound movements, add some cardio to burn extra calories.

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 we need to know about muscle hypertrophy

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In the last training post we talked about muscle fibers and how they play an important role for any fitness goal, today we´re going to talk about how those two types of muscle fibers are related to hypertrophy which is something we need to understand for muscle growth if we want to get the best results.

There are 2 types of hypertrophy which are  sarcoplasmic and myofibryllar. The 2 of them are related to the muscle fibers because depending of the rep range we are working is how we target each of them.

In sarcoplasmic hypertrophy the muscle increase in size because more fluid gets into the cell, we target slow twitch muscle fibers which are type 1, working around the 12 to 15 reps per set or more. If we want to get “the pump” this is where you need to focus on, this is also the most common rep range and the one we´ll see a lot more on gyms.

Since we are lifting light weights for high reps we can use the 3 types of exercises; bodyweight, compound and isolation (I´m writing a post for each).

This type of hypertrophy makes us a slave to the gym, we need to be training to hit the muscle otherwise we lose it. Is easier and faster to gain muscle and to look big with this one but if we take some time off the gym we lose those gains.

In myofibryllar hypertrophy the muscle cell increase in number, we target fast twitch muscle fibers which are type 2, working around the 5 to 8 reps per set. If we want to build lean dense muscle this is where we need to focus on.

Since we are lifting heavy weights for low reps we can use bodyweight and compound exercises which are the ones we can lift heavy weight, with isolation we can´t lift heavy because we can get injured.

This type of hypertrophy takes more time to build and to get big but it´s there to last,  we can take some time off the gym and it will take longer until we lose that muscle. What we need to consider is that here we are working our central nervous system and it takes more time to recover.

If our goal is only to gain strength we need to work on the 5 to 8 rep range which is type 2 or fast twitch muscle fibers if our goal is to get muscle mass faster we need to work on the 12 to 15 rep range which is type 1 or slow twitch muscle fibers. The best option for muscle growth is to work on both creating a program that focuses some days on sarcoplasmic hypertrophy and other days on myofibrillar hypertrophy or creating a program where we can combine both in the same workout.

When we combine both types of hypertrophy we make sure that we build lean dense muscle which takes longer but also last longer and we get “the pump” to look bigger, this also help us design workouts with high volume which is also key for muscle growth, there are many variables that come into play (we´re going to talk about all of them in separated posts for each) and that we need to consider to make sure that we give our muscles the stimulus they need but also enough recovery to grow.

We also need to consider that muscle growth is the results of the right stimulus, recovery and also proper nutrition which we´re going to talk about in a separate post.

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

What we need to know about muscle fibers

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Losing weight and getting in shape is one of the most common goals and then building an amazing physique, if you´ve been on this industry for a long time you know that every year new trends come out just like diets, some people prefer to stick with the basics while others love to try every new workout program, routine or technique.

We don´t need to follow trends, we need to understand how our body works and which tools we can use to achieve our goals, muscle fibers are one of the most important stuff we need to know and understand if we want to get the best results with our program.

We have two types of muscle fibers which are type 1 and type 2, knowing how this two types of fiber works and how you can hit them or target them is key to creating workout programs that lead to our goals.

Type 1 muscle fibers or slow twitch muscle fibers are target with light weights , high reps and short rest periods around the 12 to 15 reps and 30 to 60 seconds rest. This fibers are more efficient at using oxygen and they fire slowly and they can go for long periods of time before they fatigue, this fibers are more useful in marathons, swimming long distances or any activity that follows a steady state pace for long periods of time. This are used for steady state cardio.

Type 2 muscle fibers or fast twitch muscle fibers are target with heavy weights , low reps and long rest periods  around the 5 to 8 reps and 2 to 5 minutes rest. This type of fibers are able to fiber faster generating short burst of power, speed or strength and they fatigue more quickly. This are used for HIIT cardio type of training.

In fitness there are so many different goals and getting in shape is just one of them, improving body composition must be our ultimate goal but we can also gain muscle, improve overall performance, increase strength, increase endurance, etc.

The reason why some people are better in certain sports is because we´re all different and the combination of muscle fibers in each of us have an impact on our performance making us better at some types of activities but practice and our daily habits also play an important part on overall performance.

Knowing the combination of muscle fibers we possess and having a clear goal makes it possible for us to design a workout program that get us the results we´re looking for by considering our genetics and making use of them in the best way possible and not as an excuse.

If you are an professional athlete then it´s best to focus on your sport otherwise for normal people like me is not only about looking great is also about performing great in our daily activities so we our goal is to improve body composition and improve overall performance but we don´t need to get to any extreme is about getting in our best shape possible and for this we need to work both types of muscle fibers and this can be done with both types of training, cardio and resistance.

As you can see things can get really complex, whether we use this information or not depending of our goals is important that we understand how our body works at least the basics so that we can design a workout program that works for us. There are so many different programs out there which will give us results for a period of time but creating a personalized program for each of our goals based on our body and what we love will get us higher, it´s not the same to buy programs and depend of those than to have the information we need to create our own.

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 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