The ideal time to train.

the ideal time to train Did you know that there is an ideal time to get the most benefit from your training? Training usually yields excellent results if it is practiced regularly, of that we should have no doubts whatsoever. However, the ideal time to train will depend on certain factors that we will discuss in this text. Starting from certain aspects such as physical condition or the type of training you are looking to perform, examples of these are undoubtedly strength training or aerobic training that generally expose the body in a cardiovascular way in order to put it at a level of tension that helps weight loss. Now, when it comes to strength training, we are generally talking about a type of training that focuses primarily on converting fat or food into muscle and gaining strength in the process of lifting weights. Therefore, the ideal time to train should also be related to some aspects and parameters on which we will focus today in order to know our goal when training, whether it is to lose weight and define our muscles or simply to gain volume.

Training in the morning along with high hormone levels in your body.

When it comes to choosing the ideal time to train , try to take into account the morning, because in these hours of the day, when we get up we have a high level of cortisol in our body as well as testosterone. These hormones each separately generate different effects in the body, as it is known, testosterone helps the body to shape itself and to have more energy to be expelled at the time of training. While cortisol is the stress hormone, this is when the body mostly feels the most stressed and therefore may not fully stimulate weight loss, however, this is what aerobic exercise is for. Because they not only help you to tone your body, but they stimulate physical condition as well as weight loss and of course, as we have said before, they tone every part of your body. The ideal time to train, if you choose the mornings has to do a lot with exercises that stimulate weight loss as well as those aerobic exercises. With the purpose of helping you to have a better quality of life.

What happens when we train in the afternoon?

When we train in the afternoon, even though there are energy levels throughout the day. Undoubtedly the afternoon serves to eliminate those high levels of cortisol that we might drag in accordance with our daily life. By causing our cortisol levels to undoubtedly decrease, we can improve our need for better physical condition as well as the muscle building that comes with the training process.

Which one is better?

Now, if it comes to see or take into account what is the best time to train, each of these is usually an acceptable time. However, you also have to take into account the type of exercises to be performed in order to get better results. Therefore, if you want a healthier body, no matter the time, but to build muscle certainly exercise in the evenings can be highly recommended because of these high stress levels that can be easily reduced.

Will training alone help us achieve a healthy body?

No, if you want to achieve a healthy body, the reality is that training alone is not enough. We must also try to combine this training with a balanced diet that will make us more energetic and full of vitality. For this it is necessary to know what we are consuming in terms of food and try to make a change in our lives according to our eating style as well as lifestyle. For this purpose, low carbohydrate foods are recommended in order to help the body lose weight in case that is what you want, however, when it comes to strength training. Although it is also advisable to eat foods that help with weight loss, it is also necessary to add foods that stimulate muscle growth with high protein content. In this way, it is an incentive that these are usually the best when training. Therefore, to achieve a body that is in excellent condition, you must first start with a good diet, if possible consuming food 4 to 6 times a day in a period of 4 or 3 hours a day. This will not only encourage the body to eat better, but also recognize that the key to a healthy body as well as building muscle and an athletic body lies primarily in nutrition. Therefore, if we talk about a specific time to train and obtain better results, it will depend mainly on the specific objective in which the results can be obtained. In addition to this, it should be noted that this is coupled with a healthy diet that will not only boost the body to be more energetic, but also stimulate weight loss and muscle building easily. It is a fact that in the fitness world you could take into account certain data that are fundamental when it comes to losing weight, however. It is also necessary to contemplate all these aspects in a healthy way and not expose the body to an aggressive weight warp in which we can fall into an eating disorder as well as a disease of the body. If you liked this article in which we commonly talk about what is most beneficial for the body, you can help us to share it with those interested in the subject.

HIIT Training: Is it worth it? 

High-Intensity Interval Training (HIIT) is a repetition of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.

Most HIIT workouts are shorter, about 10 to 30 minutes than a full cardio conditioning or strength training session.

 

If you want to tone up and forget about boring cardio, HIIT is for you. 

When it comes to burning calories, HIIT training is an interesting procedure that will help you lose those extra pounds, as well as help you improve your physical condition. So, if you want to know about this interesting workout.

HIIT training is a type of training that effectively pushes your body with techniques and activities that activate each muscle group to help you lose weight and help the process of "toning" your entire body.

Is HIIT training worth it?

When it comes to burning calories, no need for spending hours on the cardio machine, on the other hand, a short 15 or 30 minutes  HIIT training workout will be more efficient. The researchers found that HIIT burned 25–30% more calories than the other forms of exercise

Types of HIIT training exercises.

HIIT training as we have been saying is a type of training that keeps you in constant movement, so each of the activities you perform through this training will push you to lose a lot of calories.

Being in constant physical activity HIIT training is perfect for all those who want to increase their fitness quickly, below, we will discuss some exercises that make for an effective HIIT training routine.

  • Burpees. Burpees are effective when it comes to doing some activation in all muscle groups, which means that you can easily be training all your muscles with Burpees, in this case, it is recommended to do a maximum amount of Burpees or half Burpees in a period of exactly 1 minute.
  • Static or dynamic lunges. This is another effective means by which to tone the leg area, in our HIIT routine it is important to give our legs plenty of strength and the Strides are more than enough to push your body to its best physical condition. 
  • Jumping Jack. Another type of exercise that is commonly one of the classics when doing any HIIT routine or wanting to lose weight quickly is a routine that exposes all muscle groups. 
  • Mountain Climbers. The mountain climber is a type of exercise that helps to tone the shoulders, legs, and abdomen, so it is very important and highly seen in any weight loss routine, this exercise will help you tone and build muscle where there was only flab or fat. 
  • Stationary jogging. This is an excellent exercise that serves to activate the lower muscular zones, in this case, stationary jogging pushes the body to a better activation, as well as warms up the body to the maximum before the real physical activity.
  • Frog Jumps. Frog jumps are a type of training that requires power that is especially useful for these HIIT routines in this case frog jumps help the lower body area can tone up and get an excellent image of the body that you want so much.

How much rest time and how to perform the exercise?

The duration of the HIIT workouts and rest between exercises will depend on your current fitness level. If you are just starting, We suggest starting with a 30-second training interval and 30 seconds of rest. Then repeat this about 8 to 10 times, again depending on your current fitness level. Also always make sure to warm up and cool down for about 5 mins each. The total time per workout will depend on how many sets of intervals you do.

When executing this routine, the fundamental thing is to keep the body in constant activity. So even when you rest, stay up, and walk around. This is important when it comes to fat loss, to stay at a constant intensity in order to burn calories.

Shouldn't you do HIIT workouts every day?

You shouldn't perform HIIT workouts every day. You are pounding hard on your joints and nervous system when you perform HIIT so you definitely need to give your body at least 48 hours to recover. Rest days are really important to prevent injury but also help muscles/nervous systems/joints to heal properly so you can perform your exercises correctly and you actually make more progress that way.

When we constantly perform a high level of sports and physical activities, it is essential to eat accordingly to the level of the effort. Nutrition is extremely important when practicing strength and cardio exercises of any style.

A balanced diet incorporating the right amount of proteins, carbohydrates, and fat is the key to losing weight, but also for athletic performance.

High protein foods such as chicken, red meat, fish, or eggs can be fundamental when practicing a HIIT routine in order to have a healthy body.

How long does it take to lose weight with a HIIT routine?

You can start seeing results in 6-8 weeks from HIIT training on a cardiovascular level, which means HIIT workouts will increase your VO2 max. HIIT training can help you lose fat, although shedding pounds off will depend on the ability to place yourself in a calorie deficit mode.

In addition there are other benefits of HIIT training, such as:

  • Improves mood.
  • Improves the body's circulation.
  • Increases lung capacity.
  • Stimulates and accelerates the body's metabolism.
  • Tone every muscle in your body.
  • Helps to lose abdominal fat easily.

As you can see there are benefits to be gained from consistently practicing a HIIT routine every day, and it is certainly worth it. Usually, when we talk about losing weight, it is important to take into consideration that it will not happen overnight.

So it must be with discipline and constancy, for this, you must constantly focus on the execution of the exercise, as well as a totally healthy diet with high levels of protein and low in carbohydrates.

In this way we hope to achieve weight loss and tone muscles in the process, the best part is that if we do that we are not only making our body start in a new healthy stage, but we will also learn to consume delicious and low carbohydrate foods.

We hope you find the HIIT routine useful to boost your physical activities, remember that only 30 to 40 two to three times a week is more than enough to burn calories and lose weight.

Looking to try a HIIT training workout, join Audrey's class below. Need help with a Workout appropriate to your own need, WhatsApp or email us!


Having a healthy lifestyle is not what social media portrays it to be.

We explain what you don't see behind the influencers' cameras! healthy lifestyle A healthy lifestyle goes beyond simply exercising every day and refraining from eating sweets or anything containing high amounts of carbohydrates. In this case to have a healthy life you have to take into account other things that are part of the ritual of life. So it is important if you want to take the step to a better quality of life. When it comes to having a healthy lifestyle, there are also other factors that influence that lifestyle such as:
  • Proper sleep.
  • Proper nutrition.
  • Training the mind to avoid 
  • Consume water regularly.
  • Vary food intake by others that contain the same amount of proteins and minerals that the body needs.
The practice of a healthier life consists of taking care of all these aspects where mind and body are involved, as well as making food consumption more beneficial in terms of minerals and vitamins. However, there are some things for which it does not represent a healthy lifestyle, among which are:
  • Not sleeping well.
  • Consuming any type of food regardless of the nutrients it contains.
  • Drinking alcohol every weekend.
  • Cigarette smoking.
  • Consuming foods with high levels of sugar.
Let's talk a little about the many prejudices that come with not having a healthy lifestyle. One of them is that your body won't be able to lose weight the way you want it to. One of the things you need to know when it comes to losing weight is to consume less than 1000 calories every day and focus purely on protein and minerals. This means that in order to achieve this type of thing, a low carbohydrate diet must be applied. So that you can stimulate the body to lose weight easily. In this way it is a fact that you will be able to enjoy better health in a short time.

Exercise constantly.

Exercising the body is not about looking good, it is about bringing your body to a better quality of life, as well as feeling better in terms of health with better physical condition. It should be noted that when we are not at our ideal weight we tend to suffer from certain problems or diseases that perhaps we did not know we had, in this case by constantly practicing exercises not only will you be opening yourself to a better lifestyle, but also if this is combined with a good diet you can reach a greater number of benefits related to improving your health and lifestyle. Therefore, the practice of exercise well executed can help you lose that fat that is lodged in the abdominal area and help you look a flat abdomen in the process. However, remember that there are many influencers and fitness stars who believe that innovation is the best way to get results, but the truth is that there are no shortcuts to notice the growth of your body, as well as an improvement in health.

Your abs won't appear overnight.

When we practice some kind of exercise routine it is not possible that you can mark your 6 or 8 abs from one moment to another. On the contrary, it must be with consistency, a healthy diet and lots of exercise. We must keep in mind that 90% is food and only 10% is a training routine according to your body, in order to push you to have a better physical condition and in the process you can also mark your abdomen. You must take into account the type of physical complexion. This means that if you are a person with a specific physical complexion you must have a certain type of training, as well as a certain type of diet. Next, we will talk about the types of physical complexion.
  • Ectomorph body. This is the type of physical complexion that is commonly characterized by being skinny, tall and with long arms. This type of body type needs a diet with high levels of carbohydrates and proteins, an intake of more than 1000 carbohydrates and in a short time you will notice results.
  • Endomorph Body.  Endomorphs are known as those people who have a high level of calories located in the abdominal area. Usually this type of body type needs a hypocaloric diet that focuses on making them lose weight while gaining muscle mass.
  • Mesomorph body. Mesomorphs are those who can consume any type of food and burn it quickly because they can build muscle easily. However, they tend to be very apathetic or inconsistent when it comes to training.
Training your body is more important than you think, however, you should also know that excesses, as well as certain myths and trends that appear in social networks are not usually the healthiest. Therefore, if you are in search of a better lifestyle, consider having a better diet, as well as an exercise routine according to the type of body you have. To conclude, we must take into consideration that in order to maintain a healthy life it is important to always consider those key aspects such as a good diet and even knowing the type of food you eat. So, let's remember that taking the step towards changing our lifestyle to a healthier one can give us a boost when it comes to getting the body we want as long as it is done naturally, with consistency and dedication. If you liked this article where we talked a little about changing your lifestyle in order to improve your health, we hope you will help us share it with those who need it most.

 These exercises will help you develop endurance strength and improve lung capacity. Find the best exercises in the article, don't miss it!

 What is circuit training? 

Circuit Training

 The name of the circuit training is due to the fact that certain exercises were organized and performed in the form of stations in a circle.

 In all circuit training, you basically do a full human body workout in which you do various continuous exercises for the entire human body.

 In most forms of circuit training, you first train sets of giant muscles and then sets of smaller muscles. In other words, the reason is that by doing monumental muscle sets first, you can build more muscle mass. Therefore, it is more efficient to channel your energy into training monumental sets of muscles.

 Circuit training is mainly done in sets and under the supervision of a fitness instructor.

 In short, the beginning of circuit training is to arrange individual exercises in a certain order so that different muscles are trained continuously and in each of the situations one after another.

What are the Benefits of Circuit Training? 

High calorie consumption through circuit training. -

The high intensity and use of whole body functional exercises means that, on the one hand, a high number of muscles are active and, on the other hand, the cardiovascular and metabolic systems are challenged at a high level of intensity. 

Consequently, many metabolic processes and hormone production are set in motion. In addition to this, there is exercise-induced high calorie consumption.

Since high intensity represents a greater challenge to the system as a rule than normal strength or endurance training, multiple times more work must be expended after training to fix the damage that has occurred to the muscle and replace the energy deficit.

This explains the well-known afterburn effect, which still consumes calories even after training and sustains the overall metabolism high for up to forty-eight hours afterwards.

Circuit training as full-body training - Working the whole body in a circuit training.

Working the whole parts of your body in just  one workout is what a lot of athletes strive for. It saves time and can therefore be easily integrated into daily training.

In addition to this, such training ensures that there are no exaggerated one-sided tensions. In a functionally structured training circuit, there are pushing, pulling, jumping, rotation, speed and stabilization tasks.

Exercises that stress the body as a whole and the muscle chains as similar are preferred. This ensures a harmonious training of each and every set of muscles and skills.

From this point of view, it is suitable as an autonomous physical training or as an ideal complementary training for any kind of sport. The training circuit can be carried out without equipment and also easily at home.

Circuit training as interval training - the ideal complementary training for any kind of sport.

Circuit training is always and under all circumstances interval training. Interval training is identified by the alternation of phases (intervals) of stress and restoration. In addition to this, the sets of stressed muscles and movement requirements are alternated in a well-structured circle. In this way, the organism can always and under all circumstances recover accordingly, even if it is under almost incessant stress. This allows training at the respective stations at a very high level. This, in turn, challenges the cardiovascular, muscular and metabolic systems in such a way that a strong training stimulus can be established in each and every area.

Circuit training improves strength, muscle development, endurance and coordination.

Functional circuit training includes strength, endurance, speed, coordination and stability stations. Thus, it covers the most essential conditioning skills and ensures holistic training. The cardiovascular system is favored by the fact that you take hardly any breaks between exercises and your pulse is continuously elevated. Functional strength is trained by the fact that the stations march with functional training equipment or with your anatomical weight at high intensity.

This ensures a qualitative developmental stimulus on the muscle. Coordination and technique are improved by the fact that, due to the incessant strain of endurance and strength, they are forced to perform the movements in the most accessible way possible and the exercises are based on natural movement patterns. This means that circuit training performed once a week is the ideal training for each and every endurance athlete who knows that ultimately they must do more for their strength.

five benefits of circuit training

  • Calorie Burning.

You will manage to consume more calories and there is going to be greater fat loss due to the development of muscle mass. The increase in muscle mass will allow you to continue burning calories even at rest. For best results, it would be ideal to do this type of circuit training a couple of times a week and then increase the sessions as you gain strength and endurance. This increase of the load that you are going to do in a sustained way will allow you to achieve an improvement in your physical appearance.

  • You work most of the muscle sets.

These kinds of sessions are made up of about ten-twelve weight stations. In each and every one of them, between eight and fifteen repetitions are performed, with rests that do not exceed half a minute. As far as weight loads are concerned, they usually fluctuate between forty and sixty percent of the athlete's capacity. In this way, it will be possible to do each and every repetition without stopping the exercise prematurely. Depending on the physical condition of each athlete, the circuit can be performed up to 3 times. Apart from strength training, it is also possible to include aerobic exercise such as exercise bikes, treadmill or elliptical trainer.

  • Increase muscular endurance level.

Circuit training will allow you to increase your ability to perform bodybuilding exercises over a longer period of time. The endurance you gain will allow you to perform a greater number of push-ups or climb a greater number of stairs without fatigue. A good way is to do around twenty repetitions at each and every training station and rest as little as possible to force the muscles to work despite fatigue.

  • Improve muscular strength.

You are going to gain the ability to transform yourself into a stronger person. This is possible with the high number of repetitions you perform and the moderate weight load. Virtually without realizing it, your performance will begin to flourish with circuit training. Over time you will gain in strength, so you can opt for a gradual increase in load or increase the weight to lower the repetitions.

  • Time savings

Even if you spend less time on circuit training, it doesn't mean you'll get worse results. It is quite the opposite. Because the work is so intense and with so little rest between each station, you'll get better performance over time. The improvements could be the equivalent of a workout extending over fifty minutes. You will lose much less time as everything is properly planned. In addition, you will be able to do it anywhere and without the need for special equipment.

Types of training circuits

strength and cardiovascular circuit

This is a training circuit that has the characteristic of combining strengthening exercises with cardiovascular exercises. This type of physical circuit can help you burn up to fifteen calories per minute, making it ideal for you to use when you want to lose weight.

  • STRENGTH CIRCUIT.

This is composed of weight-bearing exercises, especially focused on strengthening certain muscles. For this kind of exercise you will need to use dumbbells or some other weight object.

  • cardiovascular circuit

The main idea behind this type of training is to encourage circulatory and cardiac activity. For this you can do skater jumps, jump squats or jump rope. You also have the option of using equipment that will assist you in promoting cardiovascular activity, such as the elliptical trainer.


To get the body of your dreams you must know a little about physical complexions.

physical complexions.

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.

To get the body of your dreams you must know a little about physical complexions.

 

Exercising or training the body in order to get the dream body often becomes difficult if we do not know where to start. Especially when it comes to nutrition and basic knowledge about the body.

Therefore, today we will talk about those physical complexions that should be commonly known in order to create a workout routine that will help you lose fat and gain muscle mass if you so desire.

What does physical complexion mean?

When we talk about physical complexion, we refer mainly to those characteristics that each body commonly has and by which we can identify in their respective classification. The physical complexion has 3 divisions and each of these has specific characteristics such as:

  • Ectomorph.
  • Endomorph.
  • Mesomorph.

Each of these physical complexions previously mentioned have unique characteristics, which serve to identify themselves. In the sports world this is very important if you want to practice any type of sport professionally.

Since the physical complexions serve to help us to know the type of classification in which we find ourselves to then simply get a style of training that suits our physical characteristics.

Having the knowledge of a body build can lead to a more effective workout, an eating routine according to the body type and as icing on the cake you can get a healthier body in the process.

How is it done to determine the type of physical complexion? 

Usually this is something we are told at any doctor's visit, however, knowledge of complexion goes further when we consult with a nutritionist who can take us by the hand.

However, it is also important to know that the physical complexion is very easily determined with certain characteristics that will help us to determine it.

Types of physical complexion and their respective definition.

 

As you already know the physical complexion has certain types of characteristics, but in reality it is only through these that we can know to determine those limitations and benefits that we can get to know our body, here are their definitions:

  • Ectomorph Body: When we talked about Ectomorph bodies we were actually talking about those tall people with long arms and relatively thin bodies, they tend to have small shoulders and chest muscles. 

 

This type of person usually has a really low percentage of fat, as well as the opportunity to quickly define their muscles by having a lower amount of fat. In other cases they are known as those who can eat and eat without getting fat. 

 

The interesting thing about Ectomorph bodies is the fact that they can gain weight quickly as well as build muscle mass with a specialized carbohydrate and protein diet that helps the body itself along with exercise to stimulate muscle growth.

 

  • Endomorphic Body: Endomorphic bodies are that type of body "stuffed" is the counterpart of the Ectomorph, that is the type of body that we commonly observe of short stature, with wide bodies, fat arms and legs and with very little definition.

 

Although many people find it difficult to lose weight with this body type, the reality is that the Endomorph body can build muscle faster than others. 

 

The bad thing about this type of body is the fact that they have the characteristic of getting fat extremely fast. In general, the Endomorph body is characterized by the fact of doing exercises with little weight and many repetitions, in fact, the favorite exercise for this type of body is crossfit, as well as performing HIT routines.

 

  • Mesomorph body: This type of body is characterized by a relatively muscular body, in men it is noticed that mesomorphs have a body with a high muscular volume, it is usually observed that this type of Mesomorph body has a wide upper body, with a narrow waist. 

 

The best thing about this type of body type is that they can consume any type of food and convert it into energy for the muscles, they usually retain a lot of fat and muscle regeneration is really fast.

 

What makes these mesomorph bodies characteristic and partly a negative aspect is that they have a very easy time gaining muscle and building a competitive athlete's body, however, having easy access to an excellent body, they tend to easily give up any sporting activity or discipline.

 

Mesomorph bodies are usually seen in power sports or heavy lifting. This type of body type is really powerful when practicing any type of discipline.

As we can see, each of these bodies tend to have a series of advantages and disadvantages when it comes to practicing a specific type of exercise or sports discipline. However, this is all relative.

It should be remembered for those who want to get the dream body, is that the most important phase of each of these bodies is the constancy and discipline as well as the performance that is dedicated to the execution of the exercise.

So, even though it is not easy to perform a sport activity, even though it may seem difficult, when you perform each exercise you will be able to obtain excellent results when you already have the knowledge of the type of physical complexion in which you are.

That is why when it comes to the world of training, you must take into account certain prior knowledge in order to be able to push and get the maximum result when it comes to making the leap to quality training.


How to improve gut health

How do you get to a fitness lifestyle without having a lot of time in your day?

Fitness lifestyle

When it comes to having a healthy life. Many times we do not have time to practice any sport or discipline that allows us to lose weight or stay in shape. So the question always arises: How to get to have a fitness life without having a lot of time in your day?

That is why today we will talk about those activities that can help us to keep our body totally healthy and boost us, even being able to wear those clothes that did not fit us in the past.

But in order to have a fitness life we must take the step and with some willpower you can achieve it.

Food.

When starting your fitness process and your fitness life, you must keep in mind that nutrition is the most important thing when it comes to improving your quality of life and losing weight in the process. Because of this you should disprove certain things such as:

  1. You should avoid consuming carbohydrates.
  2. Try to consume more protein to help you in your weight loss process.
  3. Just because you are on a diet to gain weight or to lose weight doesn't mean you have to stop eating delicious food.

Food is what will provide you with the fuel to start your process of change. So when we start in this life of physical preparation, a fundamental part is what you eat.

With this in mind, the benefits can be endless, and some of the most common benefits of healthy eating tend to be:

  • You avoid diseases that commonly attack people who suffer from overweight such as: hypertension, type 2 diabetes, obesity, etc.
  • It provides you with a better quality of life.
  • It improves your silhouette as well as helps you to wear smaller size clothes.
  • It stimulates the entire circulatory system, as well as the intestinal transit.

By being constantly exposed to a healthy diet, not only are you consuming foods to improve your body, but also your health will benefit from being constantly exposed to foods with excellent nutrients and minerals that boost your quality of life.

Is there any type of physical activity that is mandatory?

When it comes to practicing some kind of physical activity, it is essential if you want to stimulate weight loss along with muscle toning. That is to say that with only 45 minutes every day is more than enough to keep your body in tone and stimulate fat loss.

So it is necessary and absolutely mandatory that we can practice some kind of exercise, regardless of whether we are in the gym or not. Just by running, you can not only stimulate weight loss, but also boost the hormones of well-being as well as have a productive life and a more energetic day.

What are the exercises that can be commonly performed?

Let's suppose you don't have any time to exercise or practice any sport. So I recommend that with 45 minutes of your time every day you can perform a very complete workout routine that will help you tone up and lose fat in the process, below, we will name some of these exercises:

  • Jogging or walking: Although often underestimated, these activities serve to help you stimulate fat loss as well as tone all your muscles, so if you want to start with some kind of simple physical activity that can help you get more fit, it is important to try jogging or walking.   
  • Calisthenics: Although underestimated, doing exercises with your own weight will not only lay the foundations for a better quality of life and physical condition, but you will also be able to tone your muscles and acquire a better physical condition.
  • Yoga: Practicing Yoga is one of the best exercises that serves to tone up as well as improve your breathing, it is a fact that the practice of yoga will not only leave you in better physical condition, but it will also provide you with spiritual balance as well as develop other attributes such as patience and greater peace in the face of situations that may commonly stress you.
  • Weight training. Any type of training that contains weights can help us considerably to improve your physical appearance, as well as your quality of life. By constantly pushing your muscles to muscle failure, the amount of benefits you will be able to obtain is significant.

If you practice each of these disciplines with seriousness and constancy and you add a diet for your body in which you can eat foods with a high protein level that will serve to boost your body to continue doing sports activities and muscle reconstruction.

It is a fact that in a short time you will achieve a really healthy body. You have to remember that many times the science of wanting to get a summer body eradicates mainly in the simple.

That is, for those who want to perform a rigorous training to lose or gain weight, the truth is that it is not quite so. You just have to keep in mind that your body being made up of muscles constantly needs that "discipline" which will help us in those moments where we want to change our quality of life as well as boost it through the training of anything.

It is worth noting that the process of integrating a fitness lifestyle into your daily life is easier than you might think, we must remember that the obstacles really lie in our thinking, so anyone can have a toned and totally healthy body.

What are you waiting for to take the step and change towards a better quality of life?


How to improve gut healthWhy can sports activity help you fight depression and anxiety?

  Depression and anxiety are illnesses that commonly appear in our lives when we live situations that expose us to a state of mind that is difficult to cope with. Just as our emotions can take us to an excellent and winning mood, they can also take us to the floor and drag us down. That is why today we will talk about the practice of sports activities, in order to combat depression and anxiety. Knowing that the knowledge that we will provide today will help you to make a change in your lifestyle and eliminate these toxic habits once and for all. First of all, we must start by talking a little about the practice of sports and sports activities. And from these we can know in the first instance that you can reap many benefits at the physical, mental and spiritual level. In this way, there is nothing better than the practice of a sporting activity, since they usually help us to manage our temperament and improve our quality of life.

Is it necessary to practice any specific discipline to stop anxiety and depression?

Is it necessary to practice any specific discipline to stop depression and anxiety Let's look at something, here the important thing when it comes to exercise is to focus on our muscles and the feeling of tiredness that generates the execution of a well done exercise. From there the benefit is incredibly good for the body, because when you train you are stimulating many hormones through your brain so that you can feel good and leave the discomfort. It is known that the most productive people dedicate a certain block of their day to do some kind of physical activity, as this not only helps them to tone up and keep their body in tune. But it also makes your mind feel on cloud nine, allowing you to think more rationally and calmly when making decisions. There are no specific exercises, we only need some type of physical activity that intervenes the body and makes the physical discaste in order to stimulate fatigue and the hormones that we talked about before. Commonly when talking about the stimulation of the body at a physical level in order to obtain a wellness it can be said that among some exercises that are commonly practiced are the following:
  • Going for a run or walk.
  • Do some calisthenics.
  • Going to the gym.
  • Practice Crossfit.
  • Spinning.
  • Lifting weights.
When we usually practice any of these exercises or any type of physical activity that makes us sweat. Then comes a feeling of well-being which starts when our brain secretes these hormones that help us feel good. Therefore, it is very important for our mood and emotional well-being to practice some type of exercise in order to improve our quality of life.

What hormones does the brain secrete when exercising?

As we have said before, practicing some kind of physical activity is a fact that can help us to have a better mood as well as the fact of avoiding possible mental illnesses. Now, among the hormones that are commonly secreted by the brain when training, there can be up to 50 different types of hormones, however, we will name the most common ones that everyone knows:
  • Serotonin.
  • Endorphin.
  • Dopamine.
As mentioned above, there are approximately 50 different types of hormones that are responsible for helping you improve the mood in your body when you practice some type of physical activity. This makes it clear to those people who commonly suffer from depression or anxiety that the constant practice of some type of sporting activity boosts mental health as well as self-esteem and other things that are specific to the body.

Does dieting also help to improve people's emotional stability?

One of the things that commonly happen when we are in these mental illnesses such as depression and anxiety. Is the fact that they usually increase our weight because we are consuming food every 5 minutes for such "anxiety" or "depression." Now, the important thing is to know how to use this interest in eating foods high in carbohydrates in something positive. Because those who want to get a better body result know that food consumption is a key factor when it comes to wanting to improve the physique. While it is true that the body itself changes by constantly exercising, it is also true that this helps or is a superior plus to exercise along with a weight gaining or weight losing diet. Which in turn brings with it certain physical and health advantages that help to have a better quality of life in a shorter period of time. It is quite interesting how the effect caused by the consumption of low carbohydrate foods can help to increase the quality of life of a person and this in turn improves in terms of anxiety or depression. It is a fact that it is quite helpful that exercising and combining it constantly with healthy eating can have a really positive effect on people. So, always remember that if you feel an anxiety or depression attack, the adoption of this discipline can help you considerably so that the change in your quality of life is radical. In closing, it should be made clear that exercising will not only help you get the body of your dreams and even help you put on clothes that you used to not wear. As well as to improve your mental state as well as your self-esteem with everything to who notices your excellent physique. What are you waiting for to take the plunge and improve your quality of life by practicing physical activities?

5 lies everyone tells you about fitness and nutrition.

It often happens that to enter the world of fitness we think that we have to sacrifice a lot of our time to dedicate it to training. Avoid eating a lot of things in order to have that summer body, or even the idea of looking like Sacha Fitness by not eating or eating poorly. 

So today we will talk about those 5 lies that everyone tells you about fitness and nutrition. Remember that this information is meant to help you in your process of acquiring that totally healthy body that will help you with your emotional well-being. 

What you see on the networks is not as it is painted. 

Starting with our 5 lies, we can tell you that not everything they show you through social media is true, so when we talk about getting a fully toned or defined body that you feel good about. You should know that those "stars" or "influencers" usually have gone through a very difficult process, even others have been exposed to "chemicals" in order to acquire that magazine body. 

So when we talk about the networks, there is also retouching through editing programs. Always keep in mind that taking care of your body does not have to do with sacrificing or stopping eating or even eating foods that do not really produce any benefit in your body. 

Disproving social networks is always the job of fitness consultants who usually want to benefit their clients and their respective communities. 

Eating well does not mean not eating.  

Eating well does not mean not eating. Fitness and nutrition

When we talk about obtaining the ideal body, it does not mean that we have to eat tasteless food or tasteless food, for this it is important to take into account that there are natural compounds that serve for our nutrition.

A good weight gaining or hypocaloric diet symbolizes that you can continue to eat healthy, but without neglecting good nutrition. 

Abs emerge with diet and not with training. 

Has it ever happened to you that no matter how much training you do, your sixpack doesn't come out? There is something you are doing wrong. It often happens that when we do crunches we think that more repetitions will help us to be one step closer to absolute definition.

But it is not so, to mark our abs we must make an appropriate diet, such as a hypocaloric diet that promotes the elimination of fat and as a whole, a diet that promotes the elimination of fat.

with a good training routine can help us to eliminate abdominal fat and therefore to mark more and more our sixpack.

Every body functions differently. 

When we talk about the functioning of our body, we must take into account that our muscles develop differently, depending on the type of body we have, ectomorph, mesomorph or endomorph. 

Thus, when we talk about fat loss or gaining muscle mass, we must keep in mind that we should not demand more than necessary because our body has limits, and in this case we must train or dedicate an approximate of 2 hours or 1 hour and a half of training in order to be able to make our muscles can adapt. 

It must be denied that the more time you spend in the gym or in some training temple you will become more source in a short time. Remember that your muscles need rest, some more than others, but in summary it is important to always keep your body functioning at 100% through a training that demands the maximum of your muscles but that does not pass the limits, which could be translated as injuries or damage to the muscles. 

To grow your glutes you need to lift weights and not do cardio. 

Although cardiovascular exercises are important, weight lifting is always necessary in order to force the muscle fibers to break down in order to increase the size of the buttocks. 

It is well known to many that weight lifting stimulates muscle growth, however, there are disciplines that encourage you to lift the same weight and do the same exercise. 

This is translated as muscle stagnation. Muscle stagnation is a process that occurs in our body when we always train with the same weight. Which in turn leads us to always have the "same" body without getting the results we want. 

For this the recommendation is as follows: 

Plan a workout routine that exposes the body to discomfort so that it can achieve gradual growth as the exercise progresses. 

Change weight constantly, it is recommended that every 21 days or 15 days you can make your body go up a level in terms of weight lifting, in order to push it to always perform the exercise with superior strength. 

The aim of these exercises is that you are always uncomfortable so that you can perform the training and obtain results in a short time. 

Keep in mind that all training can help you lose weight, but not everything has to be for the purpose of losing weight, remember that training must be accompanied by a healthy lifestyle.

Remember to always train to be able to turn your body into a healthy version that can enjoy all of life's pleasures as well as get into that pant size you've always wanted.

If you liked this text where we talk about the 5 lies that everyone tells you about fitness and nutrition, we hope you can help us to share it with your loved ones as well as offer information to those who do not know so much about the subject and want to get the body of their dreams.

There is no better time to start than right now!


How to take body measurements

 

Body measurements

Do you want to know if your training is paying off but you don't know how to measure yourself? or maybe you want to see if you have evolved in your training or diet? or just out of curiosity, do you want to know how to take body measurements? If so, let's see now, how to do it point by point and in an easy way.

Body measurements are the measures that our body has, in certain areas so that we can guide us in processes such as diets or exercises and of course, when we need to make us a piece of clothing exactly "tailored".

Body measurements are determined in areas that are the chest (or bust), waist and of course, the hips. These would be the measures that always and at all times are used to take but in addition to this we can also make body measurements of for example neck, arms and legs in the case of having to make us a suit, or measure the centimeters of abdomen we have or thigh, or bicep, in the case of being someone who is exercising and wants to know how it has been evolving.

To take good body measurements, it will be enough to have a tailor's tape measure and measure the desired area, but do we know how to do this? Now we explain it to you before:

What to know before taking body measurements

Even before taking any body measurements, certain considerations must be taken into account. For example, the persons in question should wear clothes that are as light and thin as possible so that the tape fits their body well and, if you are alone at home, we recommend that you take off your clothes to get an accurate result.

In addition, each and every measurement should be taken standing upright and barefoot. We also invite you to always and at all times use a flexible tape measure, since the metallic ones limit the movement and curvatures, which is essential to measure the circumferences of the waist, hips, bust and shoulders.

On the other hand, we recommend you to print a measurement sheet to be able to take note of each of the results without fear of getting confused.

Steps to take body measurements by body parts:

Let's see step by step or zone by zone, how to take body measurements.

  • How to measure breast circumference:
  1. Standing in front of the person (this is a measurement that is usually taken for women), put a tape measure around the bust, at the circumference of the bra.
  2. Take the measurement by stretching the tape over the nipples without squeezing too tightly.
  3. Ideally, the tape should be at rest, sufficiently tight so that as soon as the tension is released, the tape will drop.
  • How to measure arm circumference:
  1. This measurement should be taken at the center of the biceps muscle, at half the distance between the elbow and the shoulder.
  2. We do the same as we did for the bust, but in the indicated area.
  • How to measure the waist circumference:

It should be taken with bare skin, at the narrowest part between the top of the hips and the base of the rib cage. Also, in such a case, the gauge should be placed on the skin, without squeezing it.

  • How to measure hip circumference:
  1. We put the tape measure just near the hips, closing it on one of the sides or in the center, without tightening it too much.
  2. This is a type of measurement that can change depending on who takes it, since there are those who measure taking the measurement of the hips just below the waist and then there are those who take the measurement at the point just above the maximum width of the side.
  • How to measure the thigh circumference:

The thigh, contrary to popular belief, should not be measured at the center of the leg, but rather at the initial high part, which most of the time is also the largest.

  • How to measure the neck circumference: 

Generally, and any tailor will tell you this, if you have to measure the collar for a suit it is usually done in inches, but the truth is that if you want to measure the collar in cm, just take the tape measure and measure at the base of the collar, where the collar of the shirt should be closed.