14 Tips and Strategies to Lead a Fitness Life

Tired of putting all your work in the gym and not getting the expected results? Many people show determination and constant effort, but fail to achieve their goals. If this sounds familiar to you, the next logical step is usually to find an experienced personal trainer. But, if you are not ready to take that step yet, or if you just prefer to go it alone, here are 15 tips and strategies that will help you build strength, gain muscle mass, lose fat, increase endurance, and maintain healthy eating habits. . So now, get back your running shoes that you bought yourself online and go back to the gym!

Healthy eating: 1. Basic nutritional concepts.

If you ask almost any dietitian-nutritionist, they will tell you that regardless of your training goals, diet 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 about shakes and supplements until you have your daily diet well planned. Your diet should be based on fruits, vegetables, complex carbohydrates, legumes, proteins (don't forget the vegetables) and fats (in addition to olive oil you have avocados, nuts, salmon ...).

2. Schedule meals.

Regardless of what you're doing, prepare your food ahead of time so you have a better chance of achieving your goals. The best thing is that you prepare today's food the day before. With this we will ensure that we do not eat anything or skip meals.

3. Eat more.

Eating less can affect your performance in the gym and lower your metabolism (reducing energy consumption while resting). There is no clear criteria as to whether it is better to eat 3 or 6 times a day, here everyone "sells his book", but look for the frequency that is most comfortable for you and consumes high nutritional quality foods that are good on top. Do you still think a protest shake is the best dinner?

4. Eat consciously. 

Forget eating in front of the television or sending whatsapps. If you eat accompanied, in a quiet atmosphere and talking, you will enjoy the food much more. Disconnect from the daily frenzy, take your time and enjoy the moment!

5. Fundamentals in building muscles.

If you talk to any 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 protein, although with the western diet we tend to be 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 allow it to recover.

6. Dont cheat.

Don't take shortcuts to want immediate results. In each training session, push yourself beyond where you usually go. And forget about the products offered by «the most hunk guy in the gym».

7. Up and down.

Wondering how to get the most out of weight lifting? Start with a standard weight in your first session. Between the second and third series, the weight increases by 30 or 40% more. If you can no longer after 20 seconds, you have put too much weight on it.

8. Cardio.

Do you like cardio exercises? If yes, you should know that when you are building muscle, 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 you get there, focus on your daily diet.

10. Endurance 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 on the body. And to increase aerobic capacity there is nothing better than intense interval work. You will most likely end up sweating and burning a lot of calories.

11. Go slowly.

Yes, you want to get super horny in 2 months. But this does not work like this. Your body needs time for adaptations of all kinds (muscular, circulatory ...) to take place. If you start too strong you are at risk of injury or "burning" before you start to see results. We recommend that you take it as a long distance race and that it be a lifestyle change.

12. Effort for resistance.

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

13. Fight 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 and juice sandwich or rice pudding and fruit can be good options, easy to carry and eat anywhere.

14. Strength training. Strengthening foundations.

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