Surely when you hear the word fitness the first thing that comes to your head is a pair of dumbbells or an intense spinning class. However, fitness encompasses much more than the intense sessions focused on looking like a magazine cover physicist.
When we talk about fitness we refer to a lifestyle based on finding the balance between healthy eating and physical exercise to improve both our physical condition and our quality of life.
WHAT IS FITNESS?
The term fitness encompasses any type of physical activity, as well as our eating habits and rest patterns.
These are, in fact, the 3 pillars on which the world of fitness is based.
“TRAINING, FOOD AND REST, THE 3 PILLARS OF FITNESS.”
You’ll have to pay attention to the 3 if you want to maximize your results. It is very frustrating to dedicate hours and hours of effort in the gym and not see results.
If this is your case, you will most likely have to adjust your diet so that it fits your goals.
If, on the contrary, you are convinced that your diet is the right one for your goal, you rest enough and still do not see results, I am sorry to tell you that your training routine is badly planned.
Whatever your case, you have arrived at the right place!
HOW TO START IN FITNESS?
We must bear in mind that not everyone has the same objectives.
Perhaps most of you come to this blog in search of tips to maximize the growth of your muscles and be able to wear an enviable physique in summer.
However, there is also room on this page for people whose goal is simply to adopt a healthier lifestyle, in order to enjoy life more.
The posts that I will be posting on the blog are classified into 6 different categories. Then I will explain to you that it will include each of them.
Therefore, I recommend that you read this introduction in detail to be able to go to the section that includes what you are really looking for.
The first section includes all articles related to muscle development .
As you already know, there are several factors that influence the growth of your muscles.
On the one hand, it is necessary to get a sufficiently large stimulus, through training, so that during the recovery phase the body feels the need to recruit more fibers.
By recruiting new muscle fibers or by increasing the size of existing ones, your muscles will grow. And as I said, you have to generate a stimulus on the muscle by working with weights.
Another important factor for muscle development is the daily caloric balance. You will need to create a surplus throughout the day so that your body can “feed” your muscles and they can grow.
Apart from achieving a caloric surplus, the distribution of macronutrients is also important.
You will find more information about this both in this section and in the section dedicated to nutrition.
BURN BODY FAT
The second section is also dedicated a quite broad concept. In this case, it is the opposite of the previous one.
Although in the first section we put the focus on muscle development, in this second we focus on the burning of body fat .
Therefore, this is the section that you should visit when you want to prepare your definition stage.
You will see that the weight training part, in many cases, will not vary with respect to the volume phase. However, in the definition phase we will include more cardiovascular exercise and reduce daily caloric intake with the aim of creating a caloric deficit that helps us lower the percentage of body fat.
Apart from burning fat I will teach you how to keep the accumulated muscle mass to the maximum in the volume phase. For this, the distribution of macronutrients that I mentioned earlier is very important.
The 3rd section includes all the routines that I will upload to the blog. You can find complete routines focused on all types of objectives, hypertrophy routines of 3, 4 or 5 days, strength routines, as well as advice on how to incorporate low intensity cardiovascular exercise or HIIT for fat burning.
As I was saying, these routines are totally free. The routines are made by combining the most effective exercises to hypertrophy your muscles.
As you will appreciate if you accede to several routines, I usually place the multiarticular exercises at the beginning of the training, when you are not yet fatigued, and the most specific at the end to finish congesting the muscle that we are training.
I resort to this structure because it is a method widely supported by studies for its great effectiveness to achieve good muscle development. This does not mean that it is the only way to make your muscles grow.
If you have doubts about how to execute any of the exercises that appear in the routines, in the 4th section you will find detailed explanations on how to execute them in the correct way.
It is very important to have a good technique in each and every one of the exercises that you execute.
Not only to obtain good results but also to avoid injuries that only delay the achievement of your goals.
If you have doubts about an exercise and you can not find it in this section, do not hesitate to write me so that you can add a post dedicated to that exercise.
NUTRITION AND SUPPLEMENTATION
Finally, in sections 5 and 6 you will find tips on nutrition and supplementation respectively.
These two sections have a close relationship since supplementation should be used to meet the needs that you CAN NOT COVER with your daily diet.
Therefore, my advice will be provided that you do not spend money on supplements if you can get the same benefits by eating natural foods. And, when it is necessary to resort to them, my advice is that you do not opt for the cheapest options.
Regarding nutrition, in the blog I will provide all the necessary information so you can configure yourself your own diet.
I will recommend tools to take better control of what you eat every day.
I will also keep you up to date on the main types of diets whose efficacy is proven.
I will never recommend diets or miraculous foods. THEY DO NOT EXIST. But I will inform you of the different options you have to program your diet, from flexible diets to how to schedule a diet based on intermittent fasts 16/8.