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How to lose weight and improve your health during quarantine!

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Improving your health and weight loss go hand in hand, actually weight loss is a result of poor health, the same steps you need to take to improve your health will help you lose weight. It´s frustrating, sad, disappointing to follow a diet or exercise to program and work hard for a period of time without getting results but, the problem is most weight loss programs focus on giving you results as fast as possible without considering your health and at the end of the program you´ve done more damage to your health and body.

You may had followed the most famous advice to lose weight “eat less – move more”, if you gave up it´s not your fault. How can you follow this advice if you feel tired and hungry? It´s clear that your body is not working efficiently so what we need to do is improve your health so that your body can work efficiently, and you can lose weight consistently and maintain your results effortlessly while enjoying life.

We´re talking about improving your health and losing weight in a consistent way and being able to maintain your results so it will take time. Even when you will see results in a couple of weeks you need to be patient. It took years to be where you are now so it will take you some time to get to you desired weight but, getting results which include feeling better every day and looking leaner will keep you motivated to keep going.

Weight loss goes far beyond counting calories or points if you want to make sustainable and more importantly if you want to be able to maintain those results in an effortless and enjoyable way.

First we need to change or reframe your goal, you don´t want to lose weight, you want to lose fat and maintain or gain lean muscle mass, this is what´s going to make you look lean, toned and build a great physique. To achieve this, you need to understand that everything you do sends a message or signal to your body so you need to make sure that every message you are sending is the right one.

Food and exercise are both crucial, both help you improve your health and lose fat, exercise helps you build a lean body with the right amount of muscle mass and body fat according to your height that makes you look amazing and food helps you maintain optimal health while supporting your fitness goal.

There´s something I want to make clear, your health and weight is within your control, you are capable of losing fat, getting in shape, building an amazing physique and maintain effortlessly and you are also able to improve your health and maintain optimal health in a simple way but, even when it is simple there are some sacrifices you need to make, you need to exercise and you need to avoid certain foods, I´m not saying you won´t eat your favorite meals, snacks or dessert ever in for the rest of your life, what I´m saying is that you need to avoid them for some time while you improve your health and then you can have some cheat meals.

FOOD

Everything you eat has an impact on your health and body, if you´ve tried to lose weight before by following the most famous advice “eat less – move more” you probably get some results but not the ones you were expecting and it was hard to maintain those results. The reason why is because food is not created equal, if you eat junk food you are sending the wrong message to your body, you are telling it to store fat and we can´t forget the fact that if you are trying to lose weight chances are you are obese or overweight and your brain and body works differently which makes it harder for your body to lose fat and it´s harder for you to stick to low calorie diets where you need to eat foods you don´t like.

You need to focus on eating healthy whole foods to give your body the nutrients it needs, your body needs proteins to build muscle (learn more about protein here), it also needs healthy fats to help you burn fat and absorb nutrients (learn more about fats here), it needs fiber, prebiotics and probiotics (learn more about fiber here, prebiotics and probiotics here) to maintain a healthy gut.

When you eat unhealthy, highly processed foods loaded with unhealthy vegetables oils, added chemicals and sugar that are all toxic for your body you are sending the wrong message to your body, it won´t find the nutrients it needs to function properly and it will store body fat. When you eat healthy, whole foods you are giving your body the nutrients it needs to function properly, and it starts using fat for energy.

Healthy fats you can eat are avocado, nuts, seeds, yogurt (low in sugar – full fat), you can cook with olive oil and coconut oil, some proteins are meat, beef, steak, chicken, fish, some carbohydrates are vegetables (corn doesn´t count as veggie) especially leafy greens and broccoli, beans and legumes, oats (plain, natural oats), brown rice, quinoa, amaranth, corn tortilla, dark chocolate (at least 75%), spices, salt.

Now that you are at home you have a lot more time to cook more, if you don´t know it´s a great time to learn, if you focus on whole fresh foods, like the ones I mention before it will be a lot easier for you to improve your health and lose fat. Apart from focusing on those healthy foods remember that you need to avoid or eliminate unhealthy highly processed foods (at least for a period of time) eating this unhealthy foods have a negative impact on your body and health and they will take stop your progress or even take you back.

EXERCISE

When you want to lose weight or actually lose fat and maintain your results you need to focus on getting stronger, when you get stronger you send the message to your body to maintain muscle and even build new muscle, for this you need resistance. Resistance can come from free weights like barbells or dumbbells or it can come from gym machines or it can come from your body weight.

Your goal then is to get stronger on bodyweight exercises and you do this by making every exercise challenging an example is getting stronger on pushups and building up to one arm pushups or one arm feet elevated pushups, one arm chin ups, pistol squats. These are really challenging levels of each exercise, but you can start with knee pushups, bodyweight rows and squats.

Here is a workout you can use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 8 – 10 reps Pull ups – One are pull ups 8– 10 reps
Step ups 8 – 10 reps Pushups – One arm pushups 8 – 10 reps
One leg deadlift 8 – 10 reps Pike pushups – Handstand pushups 8 – 10 reps
Glute bridges 10 reps Chin ups – One are chin ups 8 – 10 reps
Knee ups – Leg raises 12 – 15 reps Dips – Weighted dips 8 – 10 reps
Calf raises 12 – 15 reps Back bridges

Cardio is not the best way to lose fat, it is helpful if you use it the right way but, we cannot deny that it has so many amazing benefits for optimal health so what you can do is take a walk, we need to be social distancing but if you can go outside for a walk alone it will help you lose fat faster, plus you get sunlight and it improves your mood, if you can´t go outside and walk then try jump rope, it will give you the same benefits. Take a walk for 15 to 20 minutes or 10 minutes or jump rope.

You want to stay active and doing some type of physical activity to improve health and to lose fat and get lean you want to get stronger on bodyweight exercises so combining both of them gives you both benefits. Eating healthy whole foods helps you improve your health and sustain your fat loss goal; you give the nutrients your body needs to function properly.

Use this post as a guide to start your fitness journey, to start improving your health and losing weight, if you want to keep working on it, if you want to maintain optimal health and build an amazing physique to live an amazing life follow me on social media and keeping visiting this site. Also, if you have any comments, questions or doubts leave them on Facebook and Twitter, I´m glad to help.

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

Exercise

How to lose weight at home!

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For some of us staying at home is hard while for introverts is just what they need but, we can all use and take advantage of the situation and develop some healthy habits that will carry on for the rest of our lives. Those healthy habits will help us maintain optimal health, lose weight, get in shape and maintain a lean physique while enjoying life.

You may have followed different weight loss programs wanting to lose weight, I´m sure you´ve worked so hard but for any reason you didn´t get the results you were expecting or you were not able to maintain those results. Let me tell you something, it´s not your fault, the fitness industry do not mention the truth about weight loss and they sell you fast, quick and easy results that do not focus on what matters and are actually not thinking about your health and the food industry makes it harder for you by selling you tones of unhealthy, highly processed foods.

Improving your health and getting in amazing shape doesn´t need to be that difficult, you don´t need to follow strict low-calorie diets and spend hours in the gym. It´s simple and you can enjoy life, so what we´re going to do is use this time in a productive way, I´ll share with you some tips and steps you can take to improve your health and lose weight, on this post we´re going to talk about food and exercise only to keep it simple and short but remember that the 5 principles of fitness are important so may want to read other posts from our site to learn how your sleep, stress and your mindset also play an important role.

EXERCISE

You do not need to go to a gym to have a great workout and build and amazing physique, our goal is to improve body composition, you want to gain lean muscle mass and lose body fat so that you get a great looking body. You need to get stronger through resistance exercises and add some cardio to burn fat and maintain a low percentage of body fat, when you combine both you also get all the benefits for overall health.

Resistance is resistance, it can come from barbells, dumbbells or other equipment but it can also come from your own bodyweight you only need to make every exercise challenging to trigger strength and muscle growth. With bodyweight exercises you can start with the most basic movements like wall push ups, knee push ups and build to a more challenging level like one arm push ups or one arm push ups with feet elevated.

You need to add some cardiovascular activity to help you burn fat a little faster, since you can´t get out of your home you can do some jump rope, dancing, kickboxing. Find an activity you can do at home and that you enjoy, if you have an elliptical or bicycle use it.

Here is a workout program that you can do or use as a guide:

Workout A – Lower body Workout B – Upper body
Squats – pistol squats 6 – 8 reps Pull ups – One are pull ups 6– 8 reps
Step ups 6 – 8 reps Push ups – One arm push ups 6 – 8 reps
One leg deadlift 6 – 8 reps Pike push ups – Handstand push ups 6 – 8 reps
Glute bridges 10 reps Chin ups – One are chin ups 6 – 8 reps
Knee ups – Leg raises 10 – 12 reps Dips – Weighted dips 6 – 8 reps
Calf raises 10 – 12 reps Back bridges

Squat is the simple version and pistol squat is a harder version of the same exercise, push ups is the basic level but you can go easier like knee push ups or more challenging like one arm push ups, do the one the matches your level. Do 3 to 4 sets of each exercise.

Do workout A on Monday, then workout B on Tuesday, on Wednesday do some cardio activity at home, on Thursday workout A and Friday workout B, on Saturday and Sunday do some cardio activity again. For cardio try to keep the workouts around 20 minutes long of moderate intensity.

FOOD

Food is an important part of any weight loss program but during this time we need to keep it simple, our body needs protein, healthy fats and fiber so you´ll be focusing on those foods that also keep you full for longer and if you want to take it to another level you can try intermittent fasting which gives you so many benefits for overall health.

This is what I recommend, you can have 3 meals per day, or if you want to try intermittent fasting then having 2 meals a day in and 8 hour period is the best option, you can have breakfast and lunch or lunch and dinner, you got to decide what works best for you 😊. If you want to learn more about intermittent fasting click here.

I´m sure you´ve gone to a store in the last days and you found some items or products completely sold out. In situations like the one we´re living most people tend to buy a lot of unhealthy, highly processed products this is good for one reason, if you focus on health and nutrition you can still find some groceries available. You need to be aware of what you buy and how much, consider that this is global so think about other people and try to buy what you need and maybe a little more so that we all get what we need.

Here´s a list of the foods you can buy:

Nuts, sedes, nut butters, meats (beaf, chicken, fish, salmon) stock on your refrigerator or freezer, eggs, yogurt, nut milks, almond and coconut flour, frozen vegetables and frozen fruits, olive oil, coconut oil, spices, sea salt, dark chocolate (al least 70% cacao), oats, rice, legumes, canned fish like tuna*, some processed meats*, water, coffee, tea.

Consider that there are some products that last longer than others, you can buy some fresh veggies and fruits for the first days. Also consider that some processed foods contain sugars, unhealthy fats, vegetable oils and other unhealthy ingredients so look for the ones that contain less of this unhealthy stuff.

Now, you need to be creative and mix and match all the ingredients, if you only have 2 meals a day you don´t need to think about food 5 times a day or 3 times and 2 snacks, having 2 meals a day will lower your stress, if you are not use to intermittent fasting you can have 3 meals a day, breakfast, lunch and dinner but try to skip the snacks.

Drink water and make sure you stay hydrated; you can have coffee and tea just avoid them at noon especially coffee because it can impact negatively your sleep.

This guide will help you start your fitness journey and make some changes to your habits that will help you improve your health and lose weight. In future posts I´ll share with you how you can still have your favorite foods and snacks so don´t forget to follow us on social media and you can also leave all your comments and questions on our Facebook and Twitter account.

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

Food trategies for weight loss

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If you´ve been trying to lose WEIGHT and get in shape you may know by now that food is a crucial part but have you found the best 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 food plays an important part when we talk about weight 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 let’s take a look at the best food 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 weight 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 3 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 or that we follow a normal American diet where at least 60% of what we eat comes from processed and refined foods. In order to lose weight, 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 weight 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.

If we think about what weight loss really means which is improving body composition we then need to talk about maintaining and building lean muscle mass and losing body fat so we need to make sure that what we eat and when we eat helps us achieve our goal while giving our body the nutrients it needs for optimal health. As we´ll see in other posts, fat loss comes down to manipulating insulin the right way and lowering calories just a little. Intermittent fasting and reducing carbohydrates or carb cycling (we´re going to talk about carb cycling in a future post) help us manipulate insulin and lower calories while giving our body the nutrients it needs.

Here are 2 simple steps you can start following today:

1.- Have 2 or 3 meals a day in an 8-hour eating window,

2.- Avoid carbohydrates from processed and refined foods.

If you´ve tried to lose weight before but you didn´t get the results you want, let us know what was your biggest challenge by leaving a comment on our Facebook and Twitter account, we´re glad to hear from you (well, actually read from you) so that we can help you get to your goal in a simple and healthy way.

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

Fitness goals

The obesity epidemic problem!

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Even when there´s too much information and there are so many different weight loss programs, obesity and overweight are still a huge problem and it´s just getting bigger so this means that we´re doing something wrong. Most of the information we can find in the internet are lies and myth, experts share the fastest way to lose weight without considering the negative impact with everything we read we just end confused and overwhelmed, if we add to this how processed foods create an addiction and how they control our brain, and emotions it´s not a surprise that it gets really hard for us to get in shape.

The problem is that we´re taking the wrong approach to the obesity problem, we´re focusing and treating the symptom which is obesity and overweight this is why we can find so much information and debates about which is the best diet to lose weight and it´s also why we can find so many different weight loss programs, but none of them work long term.

Some industries start to create myths around obesity and different diets start to come out like low fat diets blaming fat for the obesity epidemic, they came out with the most common advice we all know “eat less – move more” but the problem just kept growing.

It´s not about finding the best diet to lose weight, it´s not about calories, it´s about macronutrients, it´s about health. If we focus on what matters which is understanding how things work, we can get in amazing shape and sustain it. We need to know what´s the job of each macronutrient and how our body responds to them, we need to understand about hormones and how they are triggered in a good or bad way by everything we do and don´t do.

Our lifestyle plays an important role and I believe that it´s the cause of obesity, portion sizes are bigger so we eat a lot more and to make things worse, this excess food comes from junk, processed and fast food which doesn´t have nutrients, the lack of physical activity and spending most of our time sitting in front of a computer or tv; we don´t give sleep the importance it deserves, our levels of chronic stress are so high and we don´t know how to react and deal with it, we are surround by negativity almost all day long.

Making some changes to our lifestyle can make a huge difference in the obesity problem, if we focus on what matters which is developing healthy habits, we will have amazing results. We all need to have free access to information, and we all need to know the truth. There´s not a class about nutrition in schools which I consider is a highly important topic, learning about nutrition, fitness and health in general is what we need to do, if we focus on the root cause the results are sustainable.

To focus on the root cause we only need to give nutrients to our body through food, eating real, fresh, healthy foods and avoid unhealthy foods like junk, processed and fast food; working out at least 30 minutes a day focusing on resistance training, getting enough high quality sleep every night around 7 to 8 hours, reducing stress or knowing how to manage it to make it work for us and getting the right mindset. Everything works together to make our results sustainable in an effortless way.

From what I´ve seen it´s simple to prevent diseases and stay in shape and it all comes down to lifestyle. I believe that many diseases can be prevented and there’s no reason to suffer or see someone suffering or in pain, but it all starts with us. We live in a time where we want instant results and satisfaction and we´re so use to technology but is causing a lot of problems. There are 2 steps we can take today to start changing our lives:

– be more active throughout the day.- find ways to do some physical activity, if you work in an office, every hour get up and take a walk for a couple of minutes, when you´re talking on the phone walk instead of being sitting on the chair.

– Consume more whole, fresh, healthy foods high in healthy fats, proteins and fiber

It´s not about limitations, it´s about working on the root of the problem and not only treating the symptoms but targeting the cause.

If you´ve been dealing with your weight and want to improve it let us know what we can do for you, how we can help. Leave a comment in our Twitter and Facebook account, we´ll be happy to help.

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

How companies make it harder to lose weight

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If you´ve ever asked yourself why you can´t lose weight? why you can´t keep that weight off? or why is it so hard to lose weight and sustain the results then you need to continue reading.

There are different factors that come into play when we want to lose weight and each of them makes everything harder for us. It´s not our fault and it´s not as easy as “eat less – move more”.

Fat loss is simple but not easy, and no one seems to pay attention to the most important element we need to have in place to achieve our goal, our habits and mindset.

The best way to start our weight loss journey is by realizing that it´s a lifestyle change, we need to develop good habits that are going to make it effortless to sustain our results. One of the habits is to make healthier food choices and here is the biggest problem, even when all of us know which foods are healthy and which are unhealthy we may be making the wrong choices one after another without knowing why we are not able to make the right choice for at least one time.

The reason is because companies are making it harder and almost impossible for us to make the right choice, food is everywhere and most of the options are unhealthy, sweets, junk, processed and fast food, food we can grab and go, that is convenient and cheaper so if we´re surrounded with this unhealthy foods at every moment it´s not surprise that we keep eating it.

Other reason why is the chemicals on those processed foods turn on the reward center on our brain so every time we eat them we feel good and we get addicted to that feeling, every time we feel down, depressed, stressed or angry we grab some unhealthy foods to make us feel better and if we add to this that some chemicals added to them are used to enhance flavors, make food taste better and also create addiction it´s harder to avoid them. Research shows that this foods create addiction the same way alcohol and cigarettes do.

Companies want to sell so they create amazing marketing campaigns to make us think that we are buying healthier products when it´s not that truth and they keep making packages and portions bigger. Also our relationship with food has changed, have you notice that when you´re bored, tired, feeling down, alone or watching tv you go for something to eat, which most of those times is unhealthy? This is a constant trigger of the feel good hormone and a habit we´ve created over time.

When we start making healthier choices we´re dealing with 2 problems, one the highly addictive sugars and chemicals on products that our brain will be asking for as cravings and then making a different choice.

The first days or weeks when we start avoiding this unhealthy foods it´ll be like hell, our brain wants those foods so we´ll have cravings and we can have anxiety, looking for a way to substitute unhealthy foods for healthy options that could make us feel good and activate the reward center is good option but it´s hard to do, we can have some almonds or nuts which are great for our brain.

The hardest part is dealing with our mind, every time we make a different choice we´re getting out of our comfort zone and our brain hates to be uncomfortable so it will work hard to get us back to our old choices.

What we can do here is, every time we make a healthier choice that´s going to be a new habit we need to stop listening to our mind, don´t pay attention just get up and do it. Thoughts like: you´re too tired, those cookies are cheaper, start tomorrow, you don´t have time today and any other you can think of which are just making you procrastinate stop them. Stop them right now don´t listen to them and continue with your new choice.

Have you followed a diet to lose weight? let us know what was the hardest food to avoid by leaving a comment on our Twitter and Facebook account.

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

The truth about weight loss

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How many times have you set weight loss as a New Years Resolution? I know you´ve started and at some point you gave up, if this is your case there´s something you need to know.

If we set our goal as weight loss the end results won´t be the one we´re looking for and it´s not the best option. When we talk about weight lose it means that we´re losing body fat, water and muscle which creates more problems.

If we want to lose weight once and for all we need to do it right and that means that there´s no short cut and there´s no a quick fix, it took us time to get to where we are now and it will take time to get to our desired weight so we need to work hard and smart, develop discipline to be able to achieve our goal and sustain it. We also need to understand that there´s not one single way to achieve our goal, there are different diets and workout programs we can follow, there´s no a right or wrong answer so as we go through our journey we will fail but we need to learn from that failure by adjusting our diet or exercise program until we find what works best for us.

For the past years we´ve become lazy and we are addicted to instant gratification and fast results. We want to get amazing results in this case we want to lose weight as fast as possible, we want results in one week without thinking of the consequences. We think short term instead of thinking long term, we want things now and this is a huge problem.

Our weight is the results of an unhealthy lifestyle based on unhealthy habits for so many years so we need to set our goal the right way which is improving body composition and realize that it will take time.

This is the truth about weight loss, it´s about improving body composition meaning lose body fat and maintain or gain muscle mass, it´s about developing good healthy habits that lead to a healthy lifestyle. We need to realize and accept that it´s going to be hard, it will take time and there are no shortcuts.

There are some points that we need to make clear and the first one is that diets don´t work, we all may lose some weight in any diet and the reason why is because we are restricting some foods and following a calorie deficit but in the long run we won´t follow that diet for the rest of our lives and the moment we stop it we gain weight back. Lack of sleep is another point, it affects all hormones and systems in our body not only making it harder for us to lose weight but create health problems.

Fat loss is actually simple, we only need to make resistance training the core of our training program, add some cardio and eat whole, fresh foods and eat a little less. Even when it´s possible to lose weight eating unhealthy foods it is not the best way to do it. We´ve seen before that our body needs nutrients so we may eat unhealthy, processed foods and lose weight but our body won´t be working efficiently.

The industries had told us that to lose weight we just need to eat less and move more, if you´ve tried this, how did it work? This strategy applies for a fast weight loss when we´re not considering our health. It´s not about losing weight as fast as possible, it´s about developing good habits that make it easy and enjoyable for us to maintain our results and keep making progress. Finding a diet or nutrition program that we can follow for long periods of time, getting enough good quality sleep every night, doing some exercise every day specially resistance training this are small changes we can make in our life and develop them as habits that will help us maintain a healthy weight.

We need to think about it as improving body composition and developing good healthy habits that lead to a healthy lifestyle, the hardest part of all this is developing good habits, making new choices is hard but stick with it, it´s worthy. The secret lies in our lifestyle, if we´re willing to make some small changes we´ll get amazing benefits in all areas of our life.

If your goal is to lose weight or to say it right lose fat there are some simple steps you can take today to start your journey:

1.- Eat whole fresh foods that are high in healthy fats, proteins and fiber,

2.- Avoid highly processed and refined foods,

3.- Do 10 squats, 10 pushups, and 10 crunches

Do this for 7 days and let us know how you feel by leaving a comment on our Twitter and Facebook account, I want to hear from you and know how can I help you achieve your fitness goals and improve your life.

What you need to know about weight loss

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

How to maintain your results during Holidays!

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When Holidays arrive most people get anxious about how are they going to maintain their current weight and weeks before they follow a strict low calorie diet to lose some weight so on Holidays they give themselves permission to gain weight.

Some guys or girls try to limit the food they eat making it hard and breaking emotionally and mentally, it is hard to stick to a diet program on Holidays when there´s delicious food everywhere and you are surrounded by family, friends and people you love and care about. Other guys do 2 or 3 hours of exercises on Christmas and New Year to burn the excess calories.

The biggest mistake is trying to achieve any fitness goals during this season because it is so hard to follow a nutrition program and for some guys it is almost impossible to workout which make things more complicated. The only thing you want to focus is on sustaining your results, maintaining your weight or physique by not getting obsessed with it, just relaxing, enjoying and having a great time.

For some guys and girls this time of the year is the opportunity to spend some time with their family and they want to make the best out of those moments, there´s no reason you need to get stressed and obsessed with gaining weight that alone could actually make you gain more weight.

My advice is to eat whatever you want on Christmas and New Years Eve, relax and have fun those 4 days, if you take the first two days to eat whatever you want as much as you want you have some days in between where you can do some form of fasting, lower calories or lower carbohydrates. If you´ve been following a diet low in calories or low carbohydrates this days can actually help your body.

If you don´t want to stay away completely from your nutrition program you have two options, first you can stick to the meals, the main dishes cooked with fresh ingredients and you can avoid the cakes, candies and junk food. This option sticks more to my approach to fitness where you´re limiting most unhealthy food and eat traditional dishes.

The second option is if you want to try everything eat smaller portions, try to make all small portions for the first time and if there´s something you like and want to repeat feel free to do it, for cakes, sweets and junk I would stick with just one portion of each and I would repeat some of the main dishes.

If you follow some simple tools I´ve been sharing with you, you don´t need to stress out during this season, relax and enjoy the time, if you see it´s actually some few days the ones where you can overeat and eat whatever you want, if the rest of the days you avoid junk and processed food there´s nothing to worry about. If you have the opportunity to do exercise do it not only to burn the extra calories but to keep you active and in great mood.

If you have access to a gym or you can continue training you can use this season to gain lean mass, around October and November the amount of food we eat starts increasing and to gain muscle you need to eat more so if you are training the right way you use this to your advantage, on Holidays and special days like Thanksgiving, Christmas and New Year eat as much as you want, the rest of the days you can cycle your calories specially cycle carbohydrates so that you don´t gain a lot of fat, try to make it a clean bulk, you can increase frequency on training which is a great tool to gain muscle so you have the opportunity to enjoy the season eating more. Even when you can eat more, don´t go crazy or you will end up gaining a lot of fat.

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

Programs

Ultimate Fat Loss Program

superheroe
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707

With Captain Marvel still in theaters and Avengers: Endgame the next month many of us get inspired to workout and get in better shape.  We get so inspired by the physique of the actors and we would love to look like them, to be able to do some of the stuff they do but the problem is that most workout programs on the internet, tv or magazines are not design to get us in a superhero physique, they are based on aerobics and bodybuilding and the type of physique you get may not be the one you are looking for.

We decided to create a fat loss program to help you get in amazing  shape,  we need to work hard and work smart, we need to do the right things according to our goal, everything we do in and outside the gym has an impact on our results and everything needs to be focused on achieving the physique of a superhero.

This fat loss program is based on developing the habits you need for each of the 5 principles of fitness so that you can sustain your results. The program is simple and effective but it is though you need to put the time and effort needed, it´s not enough to just show up, you need to show up and train hard, all effort is worth it.

Sustainable weight loss is based on good healthy habits, if you develop the habits you need while following this program you´ll be able to maintain your results effortless and when you see results you may get motivated to continue the journey and set another fitness goal.

I can´t tell you how much weight you´ll lose in the next 4 to 5 weeks or in one week, this depends of so many factors like your gender, age, your actual weight, your actual lifestyle, how committed you are to the program, and some more. The more weight you have to lose, the more time it will take to get to your desired weight but don´t get discourage you´ll see results in the first weeks that will keep you motivated.

We can all get an amazing physique and sustain it, we can all be more athletic and get a superhero physique we won´t look exactly as our favorite superhero, our genetics play an important role on our end result but the results can be great.

If we want to look like a superhero we need to create the right program that´s going to give us those results and train as hard as we need to. In this program we give you everything you need you can just follow the program exactly as it is here  but we all have different schedules so you can take this program as a guide and adjust it as you need.

NUTRITION

In this program nutrition is key, since we want the best results we need to use all the tool we can and give our 100%. Here you´ll be eliminating all unhealthy foods, this means junk, processed and fast food are out. No sweets, candies, chocolate, donuts, cakes, fries, soda, cereals, etc. I know this is hard but I also know you can do this, you won´t be eliminating those foods for the rest of your life, if you want to get amazing results you need to make some sacrifices for a period of time.

All your meals will include only real, fresh ingredients, the macronutrient ratios will go according to the type of diet you prefer, if you like a more balanced diet between carbs, proteins and fats go with it, if you prefer a low carb or ketogenic diet do it, choose some items from the food list.

I don´t consider counting calories to be the best option for any fitness goal, since our body needs nutrients to function, recover and grow it is better to focus on setting macronutrient ratios, we share with you some numbers and formulas below you can use to set your macro ratios for this program:

Balanced nutrition guide

PROTEINS – 1.5 grams per pound of bodyweight

FATS – 0.5 grams per pound of bodyweight

CARBOHYDRATES – 0.5 grams per pound of bodyweight

Just take your bodyweight in pounds and multiply if by each of the macros, for example for someone who weights 132 pounds (that´s my current weight):

Protein 132 x 1.5 = 198 grams

Fats 132 x 0.5 = 66 grams

Carbohydrates 132 x 0.5 = 66 grams

If we focus on setting macronutrient ratios the total calories will fall into place, we can take the numbers from the example above to get calories, we just multiply the results by the calories per gram for each macronutrient:

Protein 198 x 4 = 792 calories

Fats 66 x 9 = 594 calories

Carbohydrates 66 x 4 = 264 calories

            Total calories = 1650 calories per day

Take this numbers as a guide, do the adjustments you need according to how you feel and the results you are getting.

Ketogenic nutrition guide

Ketogenic diets are an amazing tool to get lean and to improve health, they have so many benefits and some of you follow this diets so if you are one of those you can stick with it. If you are new to this diets and new to training I don´t recommend you try keto while following this program for the first time, the first weeks when you start keto you´ll get “the keto flu” which are different symptoms you get from your body getting read of all carbohydrates and junk which can be though to manage and it the program there will be some stuff going on emotionally so there´s no need to make it harder.

Ketogenic diets are high in fat, moderate in protein and low in carbohydrates, there´s not exact numbers for each macro but considering fats around 70% of your diet, proteins 20% and carbohydrates 10% is a good place to start.

FATS – 70%

PROTEINS – 20%

CARBOHYDRATES – 10%

From there you can make the adjustments you need. It´s necessary that you have an idea  of the amount of food you eat so the first days you´ll need to read the labels and do the math to know how much you are eating, you won´t be doing this for the rest of your life, and don´t get stressed if you can´t be exact and perfect with everything, looking for perfection will only stress you more.

Food list

Approved foods for fat loss program.

There are so many foods left so we´ll be adding them every time we find out one missing. To cook you can use herbs, seasoning and condiments.

One tool I love to use for nutrition is intermittent fasting, the overall health benefits are amazing and it makes fat loss easier. Intermittent fasting has been around for so many years by ancient civilizations to treat and prevent some diseases and also for spirituality, we´re not going to go deep here with too much information, what you need to know is that intermittent fasting is healthy it can improve your physical and mental health and it will make your fat loss easier.

We´ve talk about two different nutrition programs one being a more balanced diet with proteins, fats and carbohydrates and one more like a ketogenic diet higher in fats, moderate protein and low in carbohydrates, this two diets tell us what to eat while intermittent fasting tell us when to eat it is an eating schedule where you get all your meals in a limit period of time.

To keep it simple if you´re having 3 meals and 2 snacks in between or 5 small meals you´re going to have 2 or 3 meals without snacks. Having 2 meals a day is the best option, most people prefer to skip breakfast and have lunch and dinner the goal is that you have lunch and dinner in an 8 hour period and fast for 16 hours, in those 16 hours you´re not going to have food, you can have water, coffee or tea.

If you want to have 3 meals you can have breakfast, lunch and dinner in this case the 8 hour time for eating won´t apply which is totally fine just skip all snacks in between. Once you set your macro ratios according to the formulas we saw before you need to divide those numbers in 2 or 3 meals according to the number of meals you´re having per day.

TRAINING

Training is what´s going to give you the physique you are looking for, if you don´t exercise you will lose weight but you´ll look skinny which is not what we´re looking for.

We´ll be working out 5 to 7 days per week around 45 to 60 minutes per day. 5 days we´ll be doing resistance training focusing on strength and hypertrophy to maintain muscle and you´ll also be doing cardio to help us lose fat faster. From those 5 resistance training days 2 of them, Saturday and Sunday will be for strength and we´ll be working with heavier weights and low reps, around 5 reps. The other 3 days, Monday, Tuesday and Wednesday we´ll be for hypertrophy and we´ll be working with lighter weight and more reps, around 10 to 12 reps.

We´ll be working with heavy weight for low reps so you need to be really careful and not let your ego get in the way or you can get injured.

The workout:

Workout schedule.
Workout program.

If you want to increase your results and you have time to workout 90 minutes you can do 45 minutes of cardio every day so on Monday and Friday you´ll be doing 45 minutes of cardio and on Tuesday, Wednesday, Thursday, Saturday and Sunday you´ll be doing the resistance workouts of each day which last around 45 minutes plus 45 minutes of cardio which is a total of 90 minutes those 5 days.

SLEEP

Nowadays most of us don´t prioritize sleep but if you want to get the best results you need to give it the importance it deserves. Try to get 8 hours of good quality sleep every night, our body needs to recover after the workouts and most of that recovery is done while we sleep, if we don´t get enough good quality sleep and the body is not recovered from the workouts we won´t be as focused as we need in the gym and we can get injured, we won´t have energy, it´ll be harder to stick with the diet.

Lack of sleep gets out of balance all systems, hormones and functions in our body, the internal clock of our body gets out of rhythm and this impacts negatively not only our results but our health. If you can´t get 8 hours of sleep every night you can get amazing results with 6 hours of sleep every night as long as those 6 hours of good quality and if the other 4 principles of fitness are in place.

What you can do to make sure those 6 hours are as great as possible is to develop a sleeping schedule which means to go to sleep at the same time every night and wake up at the same time every day. 60 minutes before you go to sleep turn off all lights, this include light bulbs, tv, computer, laptop, tablet, ipad, cell phone, etc. If you can´t do it 60 minutes try 30 minutes before going to bed, this will help your body know that is time to sleep and it will start producing melatonin.

When you are in bed, the last 10 to 15 minutes before you fall asleep focus on something you are really grateful for and really feel the emotion of gratitude in your heart, once you feel the emotion think and imagine yourself already having the physique you want while you keep the emotion of gratitude.   

STRESS

Stress is also highly important, stress increase cortisol and it can block your fat loss. Stress keeps our body in the “fight or flight” response, it keep us alert to survive dangerous situations, when we´re in this state our body uses all the energy to keep us awake and survive so there´s no energy and time to recover, grow and heal. We spend most of our day in this state which stops our body from losing fat and from recovering.

We need to keep stress low and we can do that by avoiding negative situations, negative environment and negative people. You may know someone who spend most of the time blaming, complaining and criticizing, if you can avoid those people do it. You have a big goal to focus on which is to get in amazing shape so you can´t be wasting time listening to those comments.

In the next section which is Mindset we´ll talk about breathing techniques which are a great tool to lower stress apart from avoiding and keeping negativity out of your life.

MINDSET

Getting the right mindset is key for your results, realizing and accepting that it takes time to get in shape specially if you want to sustain the results is the first step. It can take you 4 to 6 weeks to get to your desired weight but it can take you 6 to 8 months. Do not get discourage, you´ll start seeing results the first weeks that will keep you motivated.

Since we got inspired by superheroes and our goal is to get in the best shape possible as fast as possible the program is hard. You need to be really committed and focus

Things get harder when we´re not living a healthy lifestyle, we need to make some changes in order to develop the right habits and that means that we need to make different choices which takes us out of our comfort zone and this go against what our mind wants. Our mind wants us to stay as comfortable as possible, it likes routines, habits and systems where it doesn´t have to think and work that much to do them, when we want to develop new habits we need to make different choices and this takes effort, time and work so our mind comes with so many different excuses to avoid the work.

Do not pay attention to those excuses, do what you need to do and see what you are capable of, do not let your mind play tricks with you and don´t believe the excuses and reasons why you can´t achieve something.

In the sleep section we talk about turning off light and electronic devices at least 30 minutes before you go to sleep, you can take those 30 minutes to do some breathing exercises that will help you reduce stress, focus on your goal and sleep better.

There are many breathing techniques but to keep it simple just close your eyes and take a deep breath, then slowly release it, breathe in and breathe out slowly, focus on breathing from your diaphragm. When breathing slowly you´ll feel how your heart rate slows, your body and muscles start to relax and your mind starts to calm down. Just breathing deeply and slowly reduces stress and helps you fall asleep faster, once you do this for a couple of minutes think of something you are grateful and feel the emotions of gratitude deeply in your heart, once you feel grateful create an image of yourself already having the physique you want, keep that image in your mind while feeling gratitude at the same time.

Last thing I will say is to stick to the program, we´re all looking for fast results but that´s impossible, it took us time to be where we are at now, it will take some time to achieve our goal, I know that we all want to see some results that keep us motivated and you´ll see those results but not in one day, stick to the program for 5 or 6 weeks and you´ll be amazed, if you keep changing programs every week you´ll never make progress, you´ll never see results and you´ll keep failing time and time again.

Some of the most important keys to achieve anything is patience, discipline and consistency so stay with the program long enough to see results and to get to your goal. In some weeks you´ll be able to feel and see some progress, the best way to measure your progress is by how the clothes fit and the mirror, the scale is not the best option because it only considers total weight and not body composition.

Here you have a complete program to lose fat and start working on getting that superhero physique, this can be the beginning of your fitness journey, you can use this program whenever you want to get lean and lose some fat. We created another program also inspired in Captain Marvel and Avengers Endgame to help you gain muscle.

Now you need to put in the time and effort, you need to work hard and smart, if you follow the program you´ll be working smart but the hard work depends of you. We are capable of achieving great things but our biggest limit is our mindset, don´t let any limiting belief, fear, doubt or excuse keep you where you are. There´s nothing to fear and nothing to lose, getting in amazing shape is just the beginning.

Follow the program and share your results, if there´s anything else I can do for you, is there something else I can help you or something you want to know leave your comments and questions below, you can also find me on Twitter, Facebook and Instagram.

Pam

Programs

New Years Fat Loss Program!!

2019
views
594

One of the most common New Year’s Resolution is weight loss but most of us don´t achieve it, for weight loss the goal must be to improve body composition, this means loss fat and gain or maintain muscle mass and be able to sustain those results. If you do it correctly, making those results sustainable becomes effortless.

If you are obese or overweight I need to say that it´s not your fault…completely… yes you play an important part but the real fault is the way we were educated, our society and the industry, there´s unhealthy food everywhere. If you´ve been dealing with your weight I know that the problem is not only physical, it´s also mental and emotional, you can see and feel some of the negative effects it has like feeling sad, depressed, lethargic, alone, you may think that your life sucks and you suck. I understand I´ve been through this emotional roller coaster and it gets tougher when you start following a program and you can´t stick to it, you feel like a failure the worst part is when you realize that weight loss is not difficult, you´ve spent so much time and effort following programs that are not right when it´s actually simple. It´s simple to lose weight and get in shape the hardest part is to change habits.

We´ve all hear the most common advice for weight loss “eat less – move more” if it was this simple then none of us would be dealing with our weight. I think it´s disrespectful to tell you this advice, there´s a reason why you can´t stop eating too much, there´s a reason why you can´t stop eating unhealthy foods and our goal with this website is to help you get to the root of the problem so that you can lose weight, get in shape and make it sustainable.

Life is full of choices, if you make one good choice, then another and then another every single day you´ll get results, consistency is key here but this is easier said than done at the beginning. There will be times when you make the wrong choice, don´t blame yourself and don´t make the whole moment bigger than it actually is, just realize that you made the wrong choice and move on, focus on your next choice it may be your next meal or your next workout and focus on making that the best choice.

Most weight loss programs focus on diet and exercises and in most cases the reason why this programs don´t give you the results you want or it´s impossible to sustain them is because they leave out 3 ingredients of fitness which are sleep, stress and mindset and they make nutrition and training a lot harder.

The key to make your results sustainable and do it effortless is lifestyle and habits. A lifestyle based on good habits makes it easier for you to achieve any fitness goal and live a better life. Many diseases we are dealing with nowadays are caused by our unhealthy lifestyle, making small changes in our routines and developing good habits is all you need but it´s the hardest part.

This program and all this website is designed to help you achieve any fitness goal and live a better life by developing good habits based on the 5 ingredients of fitness which are: Nutrition, Training, Sleep, Stress and Mindset.

What you can do is develop good healthy habits and routines one step at a time so that they become part of your lifestyle and it´s easy for you to get amazing results and sustain them.

There are tools you can use for each ingredient that will make your fitness journey more enjoyable and if you take the tools that fit better to you and make them habits you don´t need to worry about gaining weight back. Many of the tools we share with you in the website can have a huge impact in all areas of your life, not only fitness. So if you´ve been wondering how to make some changes that can help you improve in different areas feel free to navigate the site and follow us on Facebook and Twitter for more tips.

One more thing before we begin, this is not a 4 week, 6 week or 12 week fat loss program, it takes time and it´s different for all of us, this program and everything we share with you is meant to be timeless and effective, it may take you 6 weeks to get in shape but it may take you 12 or more weeks, the more fat you have to lose the more time it will take you but don´t focus on that, focus on your weekly results and weekly progress. In this program we will use some tools for each ingredient of fitness but we won´t go deep explaining each tool, we´ll only share with you a simple explanation and how to use it, if you want to learn more about each or learn more in general feel free to navigate the site, is all free!!

NUTRITION

The problem with nutrition is that we have access to all kind of unhealthy foods, they´re everywhere. This foods are cheap and convenient but they are also full of chemicals, unhealthy fats and loaded with sugar. This is one of the causes of obesity, overweight, diabetes and other serious diseases and to make things worse portion sizes are bigger than some years ago and they just keep getting bigger and bigger, you can see some of this increased sizes in packages that say 20% more “to share” and we end up eating the whole bag alone or if you go to a fast food chain you can make the coke and fries bigger for just a couple bucks more.

We are eating too much of the wrong foods!!

If your diet is based on unhealthy foods which include sweets, junk, processed and fast food there´s no need to follow a strict low calorie diet where all you can eat is boiled chicken, broccoli and rice. Since you´ve been following unhealthy diets for a long time they became habits and routines so it´s very hard to change them in one day, this is why it´s so hard to stick to a diet for a long period of time.

The first step here is to change your eating habits, for this you will focus on real food, meals cooked and prepared with real fresh ingredients. Cooking is amazing but if you don´t like or don´t have time to cook you can ask your mom, dad, siblings or someone for help or you can go to a local restaurant (no fast food chains allowed). And avoid all junk, processed and fast food; no sweets, donuts, cookies, cakes, cupcakes, muffins, no soda, no fruit juice, no energetic drinks, no “healthy” bars, no McDonalds, no Burger King, etc.

We´ve been told that we need to have 3 meals and 2 snacks every day, this is not true you don´t need to eat every 2 or 3 hours, our digestive system and body needs time, a tool we´re going to use is intermittent fasting. Intermittent fasting is an eating schedule it tells you when to eat and when not to eat, it has a  lot of amazing health benefits and it also makes your fat loss easier. The fasting schedule I prefer is  8 hours eating window and 16 hours fasting window, in the 8 hours eating window is the time you have to eat and the 16 hours left you don´t eat anything you can drink water, coffee or tea. If you are use to 5 meals a day going to 16 hours of fasting is hard so you can start by reducing your meals from 5 to 3 meals per day (breakfast, lunch and dinner) once you feel comfortable with this you can skip one of those 3 meals, most people prefer to skip breakfast so you only have lunch and dinner in an 8 hour period.

We need to say that even when  we don´t agree completely with traditional weight loss programs because it is impossible to stick to them, fat loss comes down to calories so you need to eat less. The way you´ll be eating less is by avoiding all unhealthy foods and intermittent fasting, by avoiding junk, processed and fast food and by skipping meals and getting to just 2 meals a day you´ll be reducing calories but you need to make sure that you are in a small calorie deficit for fat loss to occur.

So the 3 steps of nutrition for this fat loss program are:

1.- Intermittent fasting – 16 hours fasting window, 8 hours  eating window, 2 meals a day just lunch and dinner within those 8 hours.

2.- Eat real fresh food, avoid unhealthy food (sweets, junk, processed, fast food)

3.- Eat less

TRAINING

Training is the tool that helps you build the physique you want for this you need resistance and cardio training. Resistance is key and in more  cases more important than cardio but cardio still has its place in fitness it has so many benefits and it helps you burn fat so it makes your fat loss journey faster and easier and resistance helps you maintain and possibly build muscle.

In any fat loss phase it is highly important that you focus on maintaining as much muscle mass as possible while burning fat this is why resistance training is important and it´s also why you´ll be doing this type of training 4 days a week, Monday, Tuesday, Thursday and Friday you´ll be working 2 muscle groups each day.

The 3 days left you´ll be doing cardio, cardio helps you burn more calories to achieve your desired weight faster so if you want to skip it for any reason you can skip it just realize that it will take you longer to get to your goal and you won´t get it´s benefits.

As you can see based on this you´ll be working out every single day, yes, the 7 days of the week. The reason for this is habits, developing new habits is hard you need to take the routine or action that you want to develop as habit and do it over and over and over again so by working out every day you are able to develop the habit of exercising faster.

Our approach to training is to use resistance training and work with low rep ranges lifting heavy weight to build lean dense muscle and use cardio to burn some extra calories for fat loss. By low reps in resistance training we mean working in the 5 to 8 rep range but since this is a weight loss program we´re considering that you have not work out for a long period of time and you´re not use to the exercises. We want to avoid injuries and get you in the habit of exercising so if we go directly to low reps and high weight it can be dangerous so in this case we will start at 12 reps in all exercises and from there we will increase weight until we reach 5 reps.

Workout Schedule

Monday – Legs

Tuesday – Back – Biceps

Wednesday – Cardio

Thursday – Chest – Triceps

Friday – Shoulders – Abs

Saturday – Cardio

Sunday – Cardio

Workout Program

LEGS BACK & BICEPS
Bodyweight squat  

SUPERSET
Walking lunges
Deadlifts  

SUPERSET
Wide stance squat
Hip thrust  

SUPERSET
Standing calf raises
Seated calf raises
Pull ups  

SUPERSET
Bent over row
Straight arm pull down  

SUPERSET
T-bar row
Lat pull down  

Chin ups  

SUPERSET
Barbell curls
Hammer curls
CHEST & TRICEPS SHOULDERS & ABS
Push ups  

SUPERSET
Incline bench press
Incline dumbbell flies

SUPERSET
Flat bench press
Flat bench dumbbell flies  

Dips  

SUPERSET
Skullcrushers
Over head triceps extensions
Handstand push ups  

SUPERSET
Over head press
Dumbbell lateral raises  

SUPERSET
Arnold press
Bent over flies  

Leg raises  

SUPERSET
Abs wheel roll outs
Plank hold

As you can see you will repeat almost the same workouts every week, the difference each week will be the rep range. On week 1 you go for 12 reps, on week 2 you go for 10 reps, on week 3 you go for 8 reps, on week 4 you go for 6 reps. You don´t necessarily need to follow the rep ranges for each week, if you are new to this type of training you may want to stay in week 1 which is 12 reps for 2 or 3 weeks until you get use to the exercises, movements and make sure that you are doing each with good form and then you go to week 2 where you increase the weight and go for 10 reps.

Cardio program

For cardio in this case you´ll be doing 30 minutes of steady state, this means that you´ll be doing the same activity at the same pace for 30 minutes, try to keep it intense. It can be brisk walk, jogging, bicycle, swimming, jump rope.

You don´t need to finish this program in 4 weeks, the goal of the program is not only to lose weight and get in shape but to introduce you to fitness and develop the habits you need to make your results sustainable, then you can do some of the other programs we´ll be sharing with you that focus on low reps and high weight.

The 2 steps of training for this fat loss program are:

1.- Resistance training 4 days a week

2.- Cardio training 3 days a week.

SLEEP

Enough good quality sleep every night is necessary for fat loss, it helps you keep cravings low, it keeps you focus and motivated so it´s easier to stick to the program.

One night of lack of sleep impacts negatively certain hormones that increase appetite, increase your cravings specially for sweets and unhealthy foods, makes you insulin resistant, you don´t have the energy and mood to hit the gym.

If you are like most of us who have a 9 to 5 job or you go to school and have other projects and stuff to do you may find it difficult to get the 7 or 8 hours recommended, you can get 6 hours of good quality sleep and have amazing results and feel great during the day but you really need to make sure that those 6 hours are good quality otherwise you won´t make it.

Going to sleep and waking up at the same time every day helps you get a better sleep, also getting sun light in the morning because it helps your body set its internal clock.

Reducing light from electronics like Tv, computers, lap tops, cell phones and other devices also improves your sleep, what you can do is turn off all this devices at least 30 minutes before you go to sleep, if you can do it 60 minutes before it´s amazing.

STRESS

Most of us live with chronic stress and we think it´s normal and it´s actually not and it has many negative impacts not only on weight but health in general. High levels of stress for a long period of time plus high consumption of highly processed foods are the cause of many diseases nowadays, eating less junk, processed and fast foods and lowering stress can make a huge difference in our lives.

One of the causes of stress is worrying about things we can´t control and worrying about what others say and think of us. If you can stop worrying about what people say or think you´ll feel more calm and have more freedom, you don´t need to please everyone you just need to be yourself.

Another thing you can do is avoid negative people and negative environments, stop reading and watching news which almost all of them share negative information and they show us what they want us to see, they create fear and that fear increases stress.

MINDSET

Even if you have the best workout and nutrition program if you don´t have the right mindset you won´t achieve your goals.

Our thoughts and emotions have a strong impact on our results, if there´s any fear or doubt deep inside us that´s the only thing you need to block your results, if you feel unworthy or that you don´t deserve a better life you are not letting that amazing life and those amazing dreams come to you.

Most of us set goals and try to focus on what we want but most of the time we keep thinking about what we don´t want, from now on I want you to think of yourself as that amazing person you already are, think of yourself and visualize yourself already lean and in shape. Belief in yourself, belief that you can get that amazing body and live the life you deserve but know that you need to put time and effort and commit to taking action every single day.

The 4 steps to improve sleep, stress and mindset are:

1.- Turn off all electronics (tv, computer, tablet, laptop, cell phone) 30 minutes before going to  bed.

2.- Use those 30 minutes for meditation.

3.-  Get at least 6 hours of good quality sleep every night.

4.- Keep a positive attitude.

We hope you take this as the introduction and beginning of your fitness journey to help you live a better life and achieve any fitness goal so that you can enjoy every moment as much as possible. There´s so much we still need and want to share with you for each 5 ingredients of fitness.

We believe we all deserve to live the best life possible and for that we all need to know the truth and to understand how things really work, that´s the reason why we created this site.

If you know someone who wants to lose weight and wants to live a healthier life share this post with them, we can all be examples and heroes of the people around us.

Love – Pam