HOW TO GET FIT.NOT.SKINNY.

The proper and most effective way to build a strong and lean body

It is easy to understand that a “Show Fitness Body” isn’t sustainable, however, a strong and lean body is, and it is possible for anyone who wants it enough and takes the right steps to reprogram their habits and lifestyle, 

but first it is necessary to clarify some facts:

• Short cuts don’t work. Starvation doesn’t work. Excessive cardio doesn’t work. Not for competition, not for fat loss, not for a healthy lifestyle. 
• When it comes to achieving a specific fitness goal, whether is competing, getting ready for a special occasion, or simply a personal goal, making sure of having a long term plan is essential, otherwise, after the achievement, the old habits will return and all the gains will be lost in a matter of weeks or sometimes even days. 
• Food isn’t the enemy. “Foodlike” is. Unconscious eating is. Yo-yo eating is. 
• Metabolism is one of the keys to success and it can be mastered at any age. 
• In fitness, like any other areas, it is important having support from the right resources. A coach that can talk about blood sugar stability, hormones, macros & micronutrients, supplementation, cardiovascular efficiency, gut health and metabolism among others. 

The difference between success or not, is sitting mostly in facts like consistency, mindset and the most important factor of a lean body: Muscle Mass!. 

Without a doubt, building and maintaining muscle mass is essential for looking toned, feeling strong, and enjoying good overall health.

Muscle requires more blood and oxygen to maintain its function, and the body has to work harder to supply it, which speeds up metabolism and burns more calories, even on rest mode.

One more pound of muscle in the body, burns 50 more calories per day while at rest, which means 10 more pounds of muscle are going to increase the metabolism rate by 500 more calories burned in a day without having to workout more!

Understanding that gaining muscle mass is essential and therefore gaining the pounds of mentioned muscle mass;

could take away a lot of frustration from the people that are obsessed with 

• The scale
• Starvation diets 
• Counting calories and/or 
• Excessive cardio.

The pieces of the puzzle of a healthy, consistent lifestyle that supports a fit body (growing muscle and burning body-fat) are:

• Weight Training: Appropriate routine that challenge the muscles to grow. 
• Cardiovascular Training: Moderate aerobic routine that promotes fat burning and heart health. Better if is done after weight training. 
• Nutrition: Consistent eating habits that nourishes the body. Five to six meals per day based on the right combination of macronutrients: Protein, Good Carbs and Essential Fats. 
• Supplementation: Micronutrients and gut health are essential to support the functionality of the body. The most important supplements are: Multivitamins, Omega 3, Probiotics and Digestive Enzymes.
• Stress Management: Sleeping, recovering and evolving are as important as training and eating healthy.

In conclusion 

• The focus should be on increasing the pounds of the dumbbells, not decreasing the number on the scale
• Yo-yo diets are only going to sacrifice the muscle mass which means the metabolism will go down as well.
• More cardio is not the answer! Smart cardio is.

LALY PENA

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