14 tips lead a fitness life

Tired of putting all your work in the gym and not getting the expected results? 

Many people show constant effort, but do not reach their goals. If this is familiar to you, the next logical step is usually to find an experienced personal trainer. But, if you are not yet ready to take that step, or if you simply prefer to do it alone, here are 15 tips and strategies that will help you made strength, gain muscle mass, lose fat, increase your endurance, and maintain healthy eating habits . So now, pick up your running shoes that you bought online and go back to the gym!

Healthy eating: 1. Basic nutritional concepts.

If you ask almost any dietitian-nutritionist, he will tell you that, regardless of your training goals, eating is a determining factor in your progress. Food is the fuel that helps you achieve your goals and without proper nutrition through quality food, it is very likely that you will stagnate. Forget smoothies and supplements until you have your daily diet well planned. Your diet should be based on fruits, vegetables, complex carbohydrates, legumes, proteins (do not forget about vegetables) and fats (in addition to olive oil you have avocados, nuts, salmon ...).

2. Ask yourself for meals.

Regardless of what you are doing, prepare the food in advance and thus you will have a greater opportunity to achieve your goals. It is best that you prepare today's meal the day before. With this we will make sure we don't eat anything or skip meals.

3. Eat more.

Eating less can impair your performance in the gym and lower your metabolism (reducing resting energy consumption). There is no clear criterion if it is better to eat 3 or 6 times a day, here everyone «sells his book», but look for that frequency that is more comfortable for you and consume foods of high nutritional quality and that are good above. Do you still think that a protest milkshake is the best dinner?

4. Eat consciously.

Forget about eating in front of the TV or sending whatsapps. If you eat accompanied, in a quiet and talking environment, you will enjoy the food much more. take your time and enjoy the moment!

5. Fundamentals in building muscles.

If you talk to your personal trainer, they will tell you that there are certain basic elements in muscle building. First of all, you may need to increase your intake of complete proteins, although with the Western diet we usually go well served. In the gym, train with weights two to four times a week, depending on your previous preparation and your available time. Never underestimate the importance of rest. Remember, muscle tissue grows outside the gym, when you are giving the body time to relax and let it recover.

6. Do not cheat.

Do not take shortcuts to want immediate results. In each training session, push yourself beyond where you usually arrive. And forget about the products offered by "the guy with the most fights in the gym."

7.Up and down.

Wondering how to get the most out of weightlifting? Firstly session start with a standard weight. Between the second and third series the weight increases by 30 or 40% more. If you can no longer after 20 seconds is that you put too much weight.

8.Cardio.

Do you like cardio exercises? If so, you should know that when you are in muscle building, you should not do large amounts of cardiovascular exercises. Jogging a few days a week for 20 minutes is enough.

9. Supplements.

Some people believe that supplements play a key role in muscle gain. Some have proven efficacy such as creatine or caffeine, but before reaching it focus on your daily diet.

10. Resistance training. Prepare yourself.

When it comes to resistance training, you will have to be well hydrated and be sure that you are eating properly because this form of training is very demanding with the body.  Most likely you end up sweating and burn a lot of calories.

11. Go slowly.

Yes, you want to get in 2 months super good. But this does not work like this. Your body needs some time for adaptations of all kinds (muscular, circulatory ...). If you start too strong, you are at risk of getting injured or "burning" before you start seeing results. For make a lifestyle change we recommend that you take it as a background race.

12. Effort for resistance.

To advance your resistance training, it is necessary to make a total effort. You must reach muscle exhaustion. Push-ups, chin-ups, squatting exercise ... If all these movements are mastered in high intensity and repetitions, the muscles will be conditioned and resistance will be significantly increased.

13. Fight against fatigue.

To reduce fatigue it is important that after training you take something to recover quickly and to promote muscle synthesis. Technically you will have to eat a meal with a 3: 1 or 4: 1 ratio of carbohydrates and proteins. But a ham sandwich and a juice or a rice pudding and a fruit can be good options, easy to take and eat anywhere.

14. Strength training. Fundamentals of strengthening.

According to personal trainers, if you want to build strength, you have to set goals and be patient. In the first measures it is important to be aware of this and follow the established plan. When you're at the gym, don't get distracted. When you leave the gym, make sure you get adequate rest and track your progress.