To be honest I find working out in the gym sometimes boring, I am not a gym person. I like workouts like crossfit, Hiit or sports. Workouts that is fun doing it everyday, without realizing that you're body is changing at the same time. I don't really like working out and be too focus on my body, like "ok did arms today, let see how it look like". Gym is more about focusing on every muscles. I Love full body workout, but I like to focus extra on the butt, legs and arms, thats what fullbody workout really can't do, because it require weights more than your body weight. So it's good to mix a little bit. I recommend mix hitt and lifting.  If you see people doing HIIT or Tabata they have different body than those who workout in the gym. Because the workout is fullbody doesn't focus specifically on few muscles. By focusing with weights you get rounder harder glutes and bigger legs for example.

 

 

 

 

 

 

The best carbs you can ever eat if you WANT to lose weight and get the flat stomach to reveal your abs is SWEET POTATO and BROWN RICE. People always ask "what is your workout?", but they forget to instead ask " what is your diet?". Diet people diet is the key, you want to get flat abs or lose weight eat the amount needed protein per weight and eat carbs just once a day, the rest of the meal of the day should be a lot of protein and a little bit of steam vegges. No magic tricks no short cut to weightloss. Since I had a coached INGRID ROMERO until then I realized that my what I called "clean eating" was NOT clean enough.I was eating the food that I thought was healthy and clean, but she said DONT FRIED YOUR FOOD WHETHER WITH OR WITHOUT OIL and there was so many food that I usually eat even though they are "healthy" that I wasn't allowed to eat. But it changed everything! The diets she gave me and which also I learn is NO ADDED sugar or condiments. Pure clean and combined with weight training and cardio almost everyday of 30 mins BAAAAM you will see flatter stomach. I will now go baack to my fatloss workout and meal plan she gave me. I saw progress everyday she is the best coached ever she and her husband too.

 

 

1. Donkey kick
   
2. Side leg lift (balance is a challenge)
   
3. Plie squat
   
4. Calf raise
   

 

 

1 tbsp of ground flaxseed or walnuts but ground it with the mixer

half banan

59dl or 1/4 of oatmeal

MIX ALL IN THE BLENDER ( add a little bit of water for the thickness)

Fry with 1 a little bit of extra virgin olive oil or coconut oil

 

It takes 3 months or 12 weeks to get results, thats what her program is about. I recommend it for those who want to get results as for beginner or intermediate level or advance. I think her prize is very good and i have seen pictures in her facebook of her clients and its great results. Working out doesnt have to be expensive, but if you want to get the best results youve got to pay for it! I myself wont be getting her program because i am getting an online coach start from next week by one of my fitness inspirations. I prefer to be coached by some one that really inspires me. Ashley Horner, Bella Falconi, Jamie Eason, Jennifer Nicole Lee, Ingrid Romero are some of them, but only one of them are offering online coaching that helps you to achieve the body that you want. I have seen it on her clients and i finally dediced that i would like to be coach by her! I will talk more about it when i get my training and meal plan.

 

But for more info check Ashley Horneys website where you can get her training program

Ashley Horner the toughest woman in the fitness industry both inside the gym and outside in the field. She do any kind of sports and keep herself active not by only lifting weights but also doing different type of workout outside. She looks as tough as you see her, amazing woman!!

 

 

 

So what does it mean Bulking? For many people might understand it as building muscles like HULK, but its not true, bulking is another word for building muscles, but not like hulk unless you are a guy. I said before that i was going to bulk, but then my brother asked me a question that i never really think about it before. He said " Why are you going to bulk when the summer is coming, like next month?" True, when bulking we gain fat as we try to build muscles, because you have to eat atleast 20% more calories than your daily calorie intake or 200-500 calories. Always when bulking we gain fat, not only muscles. Thats why many people who have "normal weight" bulk first and cut later, or shredd is the other word. Shredd or cut means get rid or reduce the bodyfat by adding more cardio and eating 20% less calories to get rid of the fat. When enough bodyfat is reduce the muscles that you were building are going to show more. So its better to build muscles and then cut, rather than the opposite. If you are too skinny and you want to lose more fat, then build muscles, its more harder to gain the muscles that you want. You need atleast more bodyfat than a maraton runnershave to be able to build muscles. When cutting we also lose muscles at the same time we lose bodyfat. Its just the way it works. Bulking = gain muscles + gain fat and Shredding/cutting= Lose body fat + lose muscles. We always going to gain fats when bulking and we always going to lose muscles when cutting. So to preserve as much muscles as possibles when cutting is to eat a lot of protein and dont overdo with cardio. Cardio dont just burn calories they burn muscles too. When bulking to build muscles while trying to gain as little fat as possible we always add 20mins cardio aftr weightlifting. So why after weightlifting? Because if you do cardio before weightlifting you wont have enough strenght to lift weights and if you are in bulking process you need all the strenght you have to be able to lift those weights. The heavier weights the better, always challenge yourself, cos if it doesnt challenge you, it doesnt change you!.

 

So what i am doing now is cutting, cos i rather lose a little bit of muscles and get flat abs and tone body than gain muscles with extra bodyfat on. Bodyfat and weight is not really the same. You dont need to lose weight to reduce the body fat. Sometimes people dont lose weight when they stand on the scale, but when they measure their waist and arms with measuring tape they see difference. So dont always rely on the scale. Take pictures and measure your bodyparts to see progress.

 

Now when it comes to abs you dont have to focus on abs workout, focus on fullbody workout that dont isolate the abs to burn the fat. Only when you drop the body fat that is covering the abs under the fat will you see those muscles. People think you have to do abs workout everyday to get sixpack, but its not true. Do regular cardio, weighttraining and eat alot of protein and eat vegetables instead of complex carbs. But for me i eat carbs before and after workout and for breakfast, so that i have something to help me build muscles when i fed them with protein and carbs. You cant build muscles on low calorie, so for me i just maintain the muscles i have now. I will bulk after summer this winter and cut after when its summer like 3 months before june next year. I am getting a coach that will help me achieved my goal as soon as we go back to Barcelona, cos then i have access to the gym, the gym makes you fitter faster and gives you faster results, because you will have access to all the machines. But its not an excuse to not workout at home, if you cant go to the gym.

 

So dont give up work out and eat healthy!. If you have a lot of fats to lose, run first thing in the morning before breakfast, the only thing you can put in your stomach is protein shake mix with water and black coffee. Never drink energy drink while working out, drink water. BEcause when you burn calories it will take the energy drink that you drink and burn that instead, rather than the fat that you want to get rid off. Aim for 30-40 minutes moderate cardio 4-5x a week. Moderate cardio is that you should be able to talk normal when you are running, if you cant then slow down. When you reach your goal, reduce the cardio, its not sexy when you are to skinny without ass, thats why weightlifting comes along.

 

Some people ask me about workouts and diet, but i know things just because i self study it. I do alot of research, i think you should do too...Thats how you learn and i learn alot!!. Many people like asking so MUCH questions all the time, i mean SEARCH IN GOOGLE OR SOMETHING!! Stop asking questions and sometimes the answers to their questions are something OBVIOUS or logic. YOU DONT KNOW WHAT CARBS IS??! ITs just shocking how people know so little about things. I mean im not genious, but if you want to find out the answer of your questions do research for yourself, ive been doing mine for months. I aint google!! I mean im happy to help you, but i think you should sometimes try to do it by your own, for once!!!

 

It is very important to change your workout routine atleast every month so that the muscles and the body wont get use to it. For example you would not lift the same weight all the time to get results, because the muscles already perform that weight for 4 weeks and it know that its the same weight and workout every time. So to see results it is important to change your workout routine. If you lift 4kg doing barbell curls, then next month add one more kilo or two and do less reps. The last 2-3reps should take all your strenght, if you cant lift more than 7reps instead of 8-12 then you should take less weight. If you can lift more than 8-12 reps then you have to light weight, increase it and so on.

 

Not every workout works for every one and not every diet works for everyone aswell. I think it is very important before starting to workout if you never done it before to do research and find the best workout for you, unless u got a personal trainer or someone who know. Not at the right time you find the perfect workout right away, there gonna be some days you perform bad or wrong, so i always suggest to do workout in front of the mirror. In that way you can check your body poisture. It is important to do it right, its not about doing it as fast as possible when it comes to weight lifting its about slow and feel the constractions of the muscles. If you dont feel it then you do it wrong. Just find the technique!

 

1. Diet (  i dont call it diet because diet is for a short of time, this is for always)- Diet is no.1 and the most important. You can do thousands of crunches, run every day, do streghnt training, BUT if you dont eat right you wont see results. It is also important to feed your body right before and after workout so called THE PRE AND POST WORKOUT MEAL WHICH IS = MINIMUM 22G OF PROTEIN + FAST AND SLOW CARBS AND HEALTHY FATS LIKE ALMONDS OR PEANUT. What you eat before workout is as important of what you eat after workout. This is only if you are doing weight lifting.
   
2. Drink a lot of water - i know people say that you should drink minimum 2liter or something and above that is dangerous for your health etc. but if you ask any person who workout they gonna say drink minimum 3liter water per day. I dont mean drink it all up, drink little by little. The more your workout the more water you need to drink. I drink 3liter water per day and NO its not dangerous.
   
3. Eat small meal 5-6x a day- along with diet it is important to eat every 2-3hours, smal meal but more often rather than big meal and only 3x a day. And also it is important to eat the first hour you wake up in the morning to jump the metabolism not after. I use a timer on my phone, after i ate my breakfast i set the timer 3hours and when it ring its time to eat the snack. I do this because i wake up different hours every day and this to make sure that i eat every 2-3hours.
   
4. Count calories - to lose fat youve got to know how much is your BMR which means how much is your daily calorie intake when its at rest, how much it burns. Our body works all the time even at rest or sitting and it burns calorie without working out. To lose fat youve got to cut down your calorie intake combine with workout. If your daily calorie intake is 1800 a day then try to eat 500 less calorie and then workout for best results. Its about calorie in and out. Many people think that because its healthy food it means you can eat how much as you want with it, but thats not the way it works. If you usually eat 600 calories per meal and you start to eat healthy but because its "healthy" you eat more, cos its low calorie anyway, but if you sum it up you probably ate more than 600 calories. So it is important to count it. I use Shape up app on my phone and i add every ingredients on my meal to see how much calorie it contains.
   
5. Low carbs after lunch - means replace the brown rice with vegetables when you eat dinner. Because you are going to sleep and our body dont need that energy while at rest, so if you eat high carbs it will RESTORE AS FAT in your body. It wont burn trust me.
   
6. Dont eat 3 hours before bed - It takes 3 hours for the food to proper digest in your stomach, if you dont want them to store as fat then dont eat 3 hours before bed or stay awake until it pass 3 hours.
   
7. Supplements & multivatimins - take supplements like Protein powder, protein is very important, did you know that people who dont eat enough protein look more older than they usually are? Protein is good for building those lean muscles. Multivitamins is important too, because it is impossible to get vitamins of all the food we eat.
8. Stay away from alcohol and junk food - Dont go to party if you know you are going to drink alchohol and dont meet friends for dinner or coffe.
9. Always bring snacks with you -  when you are out for long hours make sure you have snacks with you, so that you wont go to Mcdonald and buy burger when you are hungry.
10. Cheat meals is two steps further from your workout progress. If you cheat do it once a week like your favorite food for lunch, but that doesnt mean you eat cheat for 24 hours .
11. Focus more on strenghttraining than cardio - cardio help you burn fat for sure, but too much cardio well not only burn fat but also the muscles that you need to build those lean muscles. Strenghttraining reshape your body to whatever you want it to be, cardio only makes you look thin and out of shape.
12. KNow your fitness goal - Before working out put a picture in front of you, of what you want to look like what you want to achieve. Alot of people workout without knowing their goals. You need to know what is your fitness goals, in that way you can do the right workout to reach it.
13. One day at at time - Dont skip a workout, if you do it the next day. Workout one day at a time, slow progress is a progress. Dont overtrain and dont rush for seeing results. It took you years or months to have the body you have now, it wont change in a week either.

 

 

Lower body today i dont like the chest workout, but i did it anyway, no excuse right? I think my favorite workout for upper body is the triceps, i find it fun specially the tricep dips. I love working out my biceps too and my back but one arm is always weaker than the other one. I use around 6kg weight and did less reps 8-12 mostly between 10-12 because the more it weights the less weight, since i do it for build and streghnt. My brother told me to do it, so i did it and it took alot of my energy lol, otherwise i did 3kg but ofcourse you should challenge yourself so the last 3 reps is taking all your streghnt if not the muscles wont grow.

What is your favorite upper body workout?