Have a good breakfast.

A common mistake of people interested in losing weight is don't having a breakfast.

They think this way they'll reduce the number of calories in their body, but that's not true.

When you don't have a breakfast, you don't  provide the body with the enough energy to start the day with strength. Also in a few hours you will be hungry, and guess what? next time you eat, you will eat a lot more because of this hunger, so that calories you where thinking to avoid, will be in your body and who knows if there would be more...

So, I want to say you today, have a great breakfast. You can eat cereals, fruit, yogurts, juices, milk, toasted integral bread... all these are good for that first meal of the day.

Now the question is, are you having a good breakfast?

How to: Correct push ups

Push ups are a perfect exercises to tone your chest and back.
It's a good exercise that uses your own weight as resistance, but if it's not done properly you may hurt yourself or have shoulder, back or wrists injuries.
Here are some tips to do a correct push up:
- You must have your chest straight.
- Feet should be slightly separated to facilitate stability.
- Hands must be in vertical with your shoulders, to ensure we are focusing on the pectoral muscle.
- Semi flexed arms, hyper extension would make muscle rest and it's not good for elbows.
Now, down to the ground touching it but don't lean on it. If you down just a little, muscle doesn't work totally, and if you down more than normal, you may hurt your shoulders.

It doesn't matter how many push ups can you do. First, start doing it right, then you can increase the number of reps.
So, do you do proper push ups?

Is sugar good?

People consider sugar a source of empty calories because it provides calories but any nutrients. Those calories don't have any nutritional value.

Sugar has about 15 calories per teaspoon, so having three teaspoon of sugar is the same as eating a fruit, but fruits has many important nutrients.

It's too easy to accumulate calories and get some weight with food rich in sugar, also we can have health problems (overweight, gum disease, tooth decay) with excessive sugar.

Now you know, best way to have sugar is from food that has it naturally like fruits.

Do you like sugar?

My Sunday morning.

Hey, I wanted to write this yesterday but I wasn't at home for all day (that's the reason I couldn't answer you questions, sorry) so I'm writting this today after this happened.
So, many people spend they're Sunday morning sleeping, with hangover, or just resting.
After all the weekly workout, and after a no drinking Saturday (if you want something you must do some sacrifices, but you won't miss it.), I decided to wake up early and do some exercise.
Seen the weather, all clear. It seemed that we're going to have a good day, cold, but good at least.
So I took my mountain bike, went next to the river and followed it till the beach. There are about 25km/15.5mi, that's about 1 hour with great rate. It took me about 3 hours go to the beach and return, but I was enjoying the ride so I was slower than normal.

Now I'm going to have a shower, rest all remaining day, and tomorrow I'll start again the workout till next weekend.
That was my sunday morning, how is yours?

Some weight gain tips

Finally weekend! This two days there is no more workout. Well, at least for today, tomorrow surely I'll go biking or something.
Today, I'm gonna give some tips for those people who asked about wight gain. I'm not going to extend it a lot because I don't have many time and I will talk more about this.

So, first thing is that you must eat a lot more than other people. You must know that you have a high metabolism, this means your body is always burning calories, and you want to gain more weight, so you need more calories than you're burning. About 3500 calories at day should be fine, but be sure that those are good calories. It means that eat some fresh fruit, vegetables, lean meat and so.
Remember doing about 6 small meals per day and not the usual 3 big meals.

Have an specific hypertrophyc training at gym, be sure you workout every muscle with quality exercises. Ask your instructor for a weight gaining routine (I'll blog one anyway) that you can do at least 3 days per week working all muscles.

Also sleep and have a nice rest are very important for repairing tissues and build muscle.
Sleep all you need and avoid stress that is not helpfull for anyone.Be patient and stay disciplined, and you will reach your goals.

Hope this can help anyone!

Let's talk about stretching

Hey there, as I said let's talk about stretching.

If you don't wanna get injured while training, you must do some stretching before starting it.
But I don't mean when you just arrive to the gym you must do it. No that's not the way. Always stretch when muscles, joints and tendons are hot, that mean that you have to do some light cardiovascular exercises like biking, walking or running a little before stretching.

Best way for this is gradually stretching to a point of tension that we can hold on. You must note that there is a good stretch but you don't have any discomfort. That's the point you must keep about 20-30 seconds. Don't forget feel pain means that you are injuring yourself, causing micro-tears in your muscles and / or ligaments and possibly deriving a major injury.

It's also good do some stretch exercises when finish a set, i.e when you finish your chest reps, do some chest stretching.
That way you will enlarge muscle gainning some elasticity and muscle tone.


You can see a basic stretching routine at image, but I suggest you talk with the instructor and make an specific one according to your possibilities.


Let me know, do you always stretch before doing some sports, playing basketball, or football?

Many more posts to come soon!

Our best ally for weight loss

Hey, how are you?
I've talked about feeding but I've not said anything about one of the most important things if we want burn those fats.

Uhh... hmmm...
Sorry, that one was for another update about motivation.

What I want to talk about is water:

We must drink more water than normal if we're doing some sports. The minimum is 2 liters per day, but if we are burning more calories and sweating a lot more, our body will request for more water to avoid dehydration.
Remember we sweat to maintain a good body temperature, so when we stop doing exercises our body returns to its normal temperature but with a lot less water. That's the reason why we must drink water even we are training.

Don't forget drinking a little every time, and don't get your stomach full of it because you won't be able to continue your activities.

It's also known drinking water when you're hungry. If you must wait about a half or an hour for lunch or dinner instead of eating anything, wait for it, and drink some water, it will calm your hunger.

And you, how many water do you drink per day?

Facebook and Twitter!

I quick update just for telling you that I've created a Facebook and a Twitter account about my blog.
Like and Follow me for all news about my blog!

What we should eat for a healthy diet

Hi, today I'm gonna write a few words about feeding. Take a look at this pic:

 

I think everyone can see easily what it "good" and what is "bad". Really what can I say that no one knows?

Vegetables and fruits are the basis of a loss-weight diet. Note that vegetable are very low in fats and calories and full of vitamins and minerals your body will need. Also fruits will provide you with vitamins, fiber and natural sugar (don't worry about it, this is the good one!).

Just introducing more vegetables and fruits in our daily diet we will lose some weight with no exercises needed, just changing our feeding habits, because our body doesn't receive that kind of food usually (as it should be).

Instead eating some hamburger or fried chicken, why don't eating some pasta?

Cereals, rice, bread and pasta are the not-vegetable food we must eat the most, and are the main source of carbohydrates (I will talk about it) that your body will need.

About meat, chicken, turkey or beef are the bests selections we can do. These are low fat meat, but when we fry it we add a lot of fats and calories, so cook it on the grill.

Don't need to talk about candies, cakes and other stuff. You know you must leave it if you want a fit body but, we will use these food as gifts. If we have been training all week, we may have a "gift" at weekend and eat something sweet.

At the end all this is not like following a diet, is some kind of re-education in feeding habits, those habits that most of us should have from our childhood.

What do you think? What are your feeding habits?

My workout for weight loss (for beginners)

First, thank you all for your comments! Regarding this:
@rKaiser: I will write about gainning weight also, stay tuned.
@Mekor:Yes, that's the idea, every sport has his cardiovascular activities, and this means weight loss yes or yes ;).
Now, the workout:

First day at the gym

Hey, today it's the big day! today it's the first day we go to the gym! Nervous? (Think that I'm starting something that will become routine, so what's the reason being nervous?) Answer should be: "Holy ****, of course. That place is full of fit/strong men that are watching you as an stranger in their home, and hot girls that contrary to men make you feel like you don't exist."

Firsts days. Kicking out fast food!

Hi, I'm here as I promised to starting this feel-better-with-yourself project getting fit.
Firsts days we will be full of energy because of motivation of losing weight, but this motivation will be decreasing week by week till we can see substantial and visible changes on our body.

Welcome, are you ready?

Hello to all that people interested getting fit, and welcome to my new blog.

First of all, I'm going to introduce myself: I'm a man, 24 years old and 180cm tall.