If you want to lower your Body Mass Index (BMI) and gain muscle mass you should start by taking it as something very personal. That is, the first thing you have to do is to know how you are and where you want to go. For this, it is essential that you submit to tests of strength, mobility, etc. And, of course, you must take into account your sports history and your medical chart. In this way, you will find the most suitable diet and training to adjust them to your current conditions. Keep in mind that each person is different and, therefore, the same exercises produce different results.
Once you have found your proper training program and the diet that suits you best (ideally with the help of a multidisciplinary team consisting of doctor, physiotherapist, personal trainer and nutritionist) you should monitor your progression on a weekly basis. Keep in mind that each tissue, each cartilage, each tendon, each muscle takes a different time to respond and adapt to your training. That is why it is essential that you respect your recovery periods to avoid injuries and muscle overloads. And that’s why it’s so important that your progression is supervised weekly by your personal trainer and your nutritionist.
The idea is that, in addition to achieving your goals, you feel good all the time. Your well-being must be above everything. You have to leave the gym with energy, not tired. You must feel healthier, more cheerful. A spa treatment, some massages, relaxation techniques to sleep better or some tips to correct postural imbalances are the best complement to your fitness routines.
If you add a good nutritional program that allows you to eat varied without restrictions exceeding 1,000 calories a day, you will see for yourself that this is what really works in the long term. A diet of fewer than 1,000 calories can weaken you and cause you to give up before you reach your goal. That is why it is also necessary that you avoid prolonged fasting. You already know that it is better to eat several times a day, leaving about 3 hours between meals. And it is very important that you drink water, even before you are thirsty. This will keep you from weakening. Keep in mind that if you do not drink enough water, lactic acid can not be metabolized and will affect your performance. On training days you should drink 3 litres.
So, you know, if you’re one of those who have not thrown in the towel at the beginning of the year (there are, already there), we invite you to take into consideration these tips and instead of thinking that you are on a diet and that you are subjected to a hard training, you take it as something that, in addition to helping you to see yourself better aesthetically, is adding quality, health and well-being to your life simply by changing some habits.