Notes

Reading time: 9 minutesJosemi ENTRENADOR PERSONAL MADRID Δ Personal training and nutrition
UPDATED: Contents Index of Article

If you follow the “Protocol Quemagrasas EntrenaCiencia” of the Blog (actually the popular term burners is not real, technically it produces a fat oxidation), you will definitely like to see the results of muscle development and definition obtained in someone like me, a normal person, without a particularly remarkable genetic, and with many handicaps in the day to day as to be considered an ideal subject of study.

Anthropometric data

* 1,78m
* 70-78kg (according to the season).

AGENDA
PROTOCOL WHICH ARE INTRODUCTION

* 4 days/sem Metabolic strength + 2 days Dual HIIT and Soft Cardio.
♪ Hypocalyric DIETA -25% + Intermittent 16-8h Fast with 2 meals over the last 2 months.
♪ To reach about 10,000 steps daily with physical activity (the ideal is between 7,000 and 12,000 steps as recommended in official health guides).
♪ The day of rest simply walk smoothly to reach 10,000 steps.
* Supplement: Protein isolated whey 90% (post-training of protein input), caffeine, acetyl-Tirosine and beta-Alanine (pre-training activators), BCAA and HMB (protein sports in intermittent fasting periods), magnesium (night breakout), multimineral-vitaminic (compensing possible deficiencies).

[Tweet “Del Laboratory to the Training Room!”]

Reality is not easy, and I'm all less perfect.
Being in shape with ambitious aesthetic fitness goals is not easy, requires knowledge, time, will and motivation.

If this is added to negative conditions it becomes more complex and becomes a real daily challenge:

♪ Age matures of 42 years, although it is not the worst conditioner the recovery is slower, the anabolic and burner capacity of the body is no longer that of a 25-year-old, and the possibility of holding up high intensity and volumes are also diminished, although the “type” is still maintained with some dignity.

♪ Marathon workdays that exceed 10-12h, and that generate a lot of stress for having to attend to dozens of different tasks every day. Physical Education, Personal Training, Vocalía of the Professional College COPLEF Madrid, Project #EF1hDiaria, maintain a Blog, all Social Media, Recording and editing of training videos, write articles for my Blog, for Vitónica, OCU and collaborations for different media, etc.

♪ Lack of sleep, sometimes very accused 5/6h (although it is rare below 6h), which incites in greater stress (chronically elevated cortisol), greater probability of injury and worse recovery, as well as in the low possibility of adapting and maintaining high training intensity. Luckily, it doesn't happen every day, but more often than it would be recommended. Sleep is the best and most powerful “nutrient and hormonal supplement” that exists, far above caffeine, creatine, etc. Without a repairing and sufficient dream, the possibilities of acquiring the best version yourself are reduced, remember it!. In addition, below 6h sleep, the implications for health worsening are increased, with evidence of higher risks of cardiovascular diseases (atherosclerosis, Fuster 2019) [Tweet “”The dream is the best and most powerful “nutrient and hormonal supplement” that exists”]

♪ Being the father of 2 young children 2 and 4 years old. So young children exhaust and lower the level of energy a barbarity: weeps, fights, rabies, cleaning, transfers to nursery and school at different times, etc.

♪ A chronic disease (Regional Complex Pain Syndrome – SCRD) that generates pain and has only partial symptomatic solution with chronic base medication. In short, not every day are a pink path, the thorns also hurt. And it fills me to overcome and to feel the sweat again on the skin, after having spent many times of my life in O.R. for dozens of traumatological, prostrated and hospital surgeries.

♪ My wife's anarchic shifts, that being matrona are never the same, which does not allow you to keep a routine that will last, compelling you to change training hours almost every day.

All of these conditioning forces to be a “organizational member” and to be very motivated. Another very different thing is to exercise with a goal just to improve health, it is more affordable and more advisable.

Anyone who is my age, the volume of work that I endure daily and two little children knows that nothing is how they paint it until you live it. That happened to me when I was twenty-year-old, I thought they were exaggerations of the older “faces”.

The ideal clashes most of the time with the reality and personal circumstances of each. In my circumstances I am forced to train one day at 6am, and another at 10 o'clock at night, passing by mid-day, mid-morning or mid-timber according to work, children, woman, etc. My times of recovery between sessions are not much less ideals, but how it is said “is what there is”.

I've been working on child/training for years putting on my own home gym.

♪ Advantages: I don't waste the time in displacement, I have all the material always free, at any time of the day, I can train while with children at home, etc.
♪ Disadvantages: very few, except for a small investment of money, and the need to be motivated to train alone always without decaying or losing laziness training.

The diet is also, when you want to get 10% off while maintaining your musculature, a complexity in itself, is measured and weighed all by adjusting proteins, fats and carbohydrates in grams. And it is accompanied by ergogenic sports supplementation adapted to the goals and to every moment of the season and the day.

Objectives achieved
1. Muscle mass maintenance.
2. Greater muscle hydration.
3. Very low values of % fat, below 10%: reaching 8 %
4. Weight: -8kg (approx. 78 to 70kg).
5. Heart rate at rest: 40-45ppm
6. Sports strength, aerobic and anaerobic capacity, flexibility, and adjusted weight
7. Corps of Stesthetic Fitness: musculate, strong and defined. My Somatotype is Balanced Mesomorph (atletic): Muscular component dominates the Graso and Longitudinal.

VIDEO: Reto results in + 100 photos

Special thanks to the professional photographer Silvia de la Fuente for her work and patience with me:

Motivation
With this challenge I wanted to show that if you want it, you can, and it is not necessary to seek such complex goals if your circumstances are not simple. Exercise to feel better, gain health and improve your physicist is within your reach, as long as it is among your priorities.

I'm not perfect, not much less, anyone who knows me in privacy knows. Don't fool yourself, social media and selfies paint us better than we really are, almost nobody gets a picture at the worst, everybody wants to look a smile. What if I have in return and to compensate, are knowledge in my field of expertise, experience, will, discipline and love for Sport.

As Tina Turner’s song of the video “You’re the Best” says...just because you don’t need to compare yourself with anyone. That is why I have chosen this song, to dedicate it to each of you who see the video, and that it can serve you as a motivation, even if your circumstances are not ideals either. It has nothing to do with myself, I am very disliked to be that non-existent ideal, which only exists in film films and fairy tales that I read to my children at night.

To publish JBHNews of this format and content you have to overcome shyness, but if it can serve as a motivation for others improve their health and quality of life, it will have been worthwhile.

Fight for being better than yourself, and forget about what you have next, your genetics and personal, labor and family circumstances may have nothing to do with yours. I've been worrying about myself for a long time, and I've actually been training only forever.

Organizational guidelines
* Organize your training time, diet and supplement the day before.
♪ Mark small intermediate goals and a final goal. “Training for Training” is not a good motivator.
♪ As long as you can train first thing in the morning. It's the least likely time you've got to skip your routine. Don't turn on the phone or the computer until after training because they can make you lose your session by distractions.
♪ Mobile outside the training room, except for using chromometer/temporizer. A good idea is to put it in a plane mode or just attend emergency calls. Except for rare circumstances, everything can wait 1h longer.
♪ Forget about TV, there's no time, that time you lose is precious to invest in other things.
♪ Forget about the others, your opinion should matter to you little when it is your life that is a matter of analysis.
♪ The time to train doesn't have to generate an internal debate with yourself, you'll lose. It has to be an automatism.

Should a coach be fit? Can he appear with the torso discovered at any time? Controversial debate with divergent views
- There are many trainers who have published photos showing a body in uncovered form, recognized professionals, and already in mature age, such as Brad Schoenfeld, Bret Contreras, Charles Poliquin, Layne Norton, Jim Stoppani, etc. Or in Spain examples, to quote only some, such as Mintxo Lasaosa, Felipe Isidro, Domingo Sánchez, etc., for putting just a few examples where scientific knowledge goes hand in hand with the example in a physical and experiential way, and that does not hinder them.

An opinion that I agree with is that of Felipe Isidro (compañero dedicated these last years to the field of Obesity): “Although it is a controversial issue, only if we are empathetic and consider the patient the CENTRO, (with all its subjectivities), we can understand that ADHERENCIA al tratamiento is greater if the professional that treats him has a “spect” and/or healthy habits at first. You don't just have to be professional, you have to look like it, because you're worth what they think you're worth.

♪ “To give example is not the main way to influence others; it is the ONLY way” (Albert Einstein).

We could ask the thread of this debate, can a cook not cook for it and show it, or an architect to make his house on the mountain and publish the photos, or a doctor guide his own treatment and tell it on a blog? (no matter how they also do their jobs for others). Is it superficial, self-centered or prepotent? because it will depend on the purpose of publishing and how to focus the issue.

In this line, I rescue a quote from the Personal Trainer CCAFYDE – Susana de la Fuente, one of the best people and professionals I know: “It is not incompatible to work on a scientific basis, study and transmit it, with preaching with the example also from an image, which shows an effort, discipline, practice of knowledge and motivates others to follow your example.”

[Tweet “”It is not incompatible to work on a scientific basis, to study and to transmit it, to preach with example”]

A scientific article that deepens in this vision is “The effect of the body weight of doctors on the attitudes of patients: Implications for the selection of physicians, trust and compliance with medical advice” (International journal of obesity, 2005).

♪ The final conclusion of the study states that the 358 respondents reported more distrust towards doctors who have overweight or obesity, were less inclined to follow their medical advice and were more likely to change doctors if they were overweight or obesity, compared to normal weight doctors who caused significantly more favorable reactions. These “weight traits” remained present regardless of the body weight of the participants, and affected their credibility, confidence level and inclination to follow the medical council (adhesion to treatment).

- However, to be fair and ethical with my understanding of this debate, I would like to emphasize that this personal challenge does not make me better Coach than another with worse body composition. Being a better or worse coach gives you the training and experience, as I said a long time ago in 2015“ A person with a “radical change” of very bad to good body composition is NOT Coach, he is a sportsman (as a matter of fact, in the case he trains). “

“A person with a “radical change” of very bad to good body composition is NOT Coach, he is a sportsman (as a matter of fact, in the case he trains).

A coach is a professional with a great variety of scientific studies in his field, qualified and enabled to exercise professionally, and that he may have always had good body composition. The latter is not much less mandatory, there are great coaches worldwide, like Michael Boyle, who have always acknowledged that if he took off his shirt, no one would want him to be his coach. I would kill and add, no one unintelligent and trained would want.

In my personal case, I've always had good body composition, but that doesn't make me better Coach than another with worse body composition. It's important to differentiate Coach's sportsman, it's not the same or much less. Not everyone is clear. Although it seems to be better understood that it is not the same experienced patient as a doctor, Doula than Matrona, etc.”

- Continuing with the previous mating, but this time under another approach, I link an article from my friend Alex Díez, CCAFYDE and Vocal from COLEF Castilla y León that is not a personal trainer (Revista Mens Health). Criticism is towards a contest that abuses stereotypes and degrades our profession, where formal academic training and specialization are not important, and the good image is more important than the effort to train and update: “I don’t want to be the best coach in Spain.” As the title says, “I prefer to divulge science without a t-shirt (when a challenge requires it), than sell smoke with a t-shirt.” Two articles on this blog discuss this topic: “Around with the professional competence of physical activity” and “The Professional Regulation of Sport”.

- JBH News : Trying to overcome yourself, it should never be a motive for criticism, rather the opposite, especially when it is done from humility, work and personal effort. I don't want to end without underscoring that I personally feel a deep admiration and respect for anonymous heroes, who are those people who rise up every morning and despite their physical or psychic limitations, teach us with a smile, which is more important the attitude than fitness. For me its tenacity, it is a true school of values and overcoming, and a mirror in which to look at me every day.

*** Remember, that if you want to collaborate in humanitarian causes (children with cancer, etc.) and rescue of unprotected animals, you have at your fingertips this other solidarity challenge that I use to link in this video to give visibility and with which I have been able to donate more than 1,300€ to the Aladina and Rivanimal foundations: /pack-camino-santiago-virtual-donacion/

THE PROTOCOL WHICH 24H – EntrenaCiencia

1st Part: The PLAN
2nd PART: FORCE – Science
3rd PART: FORCE – Practice (3 videos)
4th PART: HIIT – Science
5th PART: HIIT – Practice (Video)
6th PART: LISS – Moderate Aerobic Cardio.
7th PART - NUTRITION - Diet
8th PART - DIARY LIFE
9th PART – RESULTS – Video/Photos

ALL BLOG ARTICLES ORDERED BY CATEGORIES
Homepage: https://jbhnews.com/cutting-diet-bodybuilding-8-foods-to-get-you-shredded/33240/