Over time, as we lose weight, our bodies might adapt to a lowered calorie levels. This happens because our body becomes more efficient using energy (lower metabolism). If metabolism declines, a fewer calories will be burned compared to when we we were heavier, therefore, burning less fat. Thus, the slower metabolism will also slow down our weight loss, even if we eat the same number of calories that once helped us to lose weight. When the calories we burn equal the calories we eat, then we most likely reached a "weight loss plateau". But do not panic!, If this is your case, this is the right article for you.

So do you want to eat healthier and get back in shape after Xmas? For some people, this means learning how to trick themselves into working out more often. For other people, it means transforming their eating and fitness habits in order to lose some extra pounds/kg. Whether you are looking for a huge change in your life style or just few small changes, just follow the following tips to get back in shape as fast as possible.

It is Monday morning. It's is a great day to get out to the grocery, pick up some foods and prepare some meals for this week. If you think this will help you get on track, I recommend doing this today or maybe on sunday if you are pretty busy during week days. I prefer to cook extra food at lunch time and then take the left overs for dinners. Whatever works better for you.

Here is a weight loss secret you should never forget .... "there are no magic secrets. Stop eating garbage and get off your ass"

We all know and probably heard many times all the benefits of running or jogging. To name a few: running boots energy, controls weight, combats health conditions, improves mood, gives us better sleep, etc etc. But this time I am not gonna repeat what we know already very well. This time I am gonna talk about a hidden benefit of walking (at a pace) or running. Something that you might have experienced before but perhaps you never realized. And that is .... I know I am not alone when I say that I do some of my best thinking during a brisk walk or slow jog.

"Nothing is at last sacred but the integrity of your own mind" ― Ralph Waldo Emerson

Studies have shown that it is not the quality of our diets, but our brains ability to resist cravings and follow a plan that is behind losing weight and living a healthy life style. Read more bellow for resetting your mind for weight loss and healthy life.

"Failure is the opportunity to begin again more intelligently" - Henry Ford

Weight loss resistance is one of the most common things. The inability to exercise or diet is sometimes very discouraging. It might even make you very unhappy and stress. But hopefully after so many positive thoughts as a new resolution we are totally into exercising, dieting or both with all our enthusiasm hoping to reach our goals if possible in a short period of time. If that is the case, congratulations! you passed the most difficult part, which really is STARTING AND GETTING ACTIVE. But is not all flowers in the garden. Sometimes something might not be working the way we want it to be ....

omg! what happened to me? i tried hard to lose weight but I see no results :S

Soy milk, which is made from soaking, grinding and boiling soy beans with water, is a very nutritious drink. Soy is naturally high in essential fatty acids, proteins, fiber, vitamins and minerals. These nutrients provide energy and keep your body functioning at its optimum level. Find below are the most important health benefits you can acquire from drinking soy milk.

When it comes to weight loss, the dilemma about what is better diet or exercise is alive. People often claim weight loss due to dieting ("tummy is lost in the kitchen”) while others claim that exercise is complementary for tuning muscles and give last touches into getting fit (“a six pack is built in the gym”).

But what is really better?

 Let's say you have an event coming up and you wish to lose weight quickly, well fortunately it is never too late. If you lose weight quickly, you are more likely to continue losing weight. It's highly motivating!!”  Here’s a healthy and fast plan "nutritionist approved" that allows you to slim down and feel awesome for that upcoming event. Right after, you just need to keep it going.

Here is the right approach!!!

"Some things are worth the fat and calories, although I have to watch it like a hawk" - Megyn Kelly

Many of us are eating too much and not being active enough. This is why nearly two-thirds of the adult population is overweight or obese in developed countries. Switching from high-calorie to low-calorie, reducing portion size or skipping one or two high-calorie foods a day can be a good way to start cutting down calories.

It is Monday morning. It's is a great day to get out to the grocery, pick up some foods and prepare some meals for this week. If you think this will help you get on track, I recommend doing this today or maybe on sunday if you are pretty busy during week days. I prefer to cook extra food at lunch time and then take the left overs for dinners. Whatever works better for you.

Here is a weight loss secret you should never forget .... "there are no magic secrets. Stop eating garbage and get off your ass"

Is it really possible?

Here is the thing, you want to get fit but you do not want, or not have time, to join a gym, or maybe you are just an independent person. Or maybe you already have a gym membership but you are busy to make it in a regular basis or can not even make it at all. If this is your case then you are all set up to working out at home. The question is ... can you really have a decent workout at home? And the answer to this is .. of course you can!

Speed and resting time

Hing Intensity Interval Training (HIIT) refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen and tune muscles. Allow Interval Training to arrange your exercise routine for better and faster results. 

Either as a new year resolution or just because you want so, It’s time to dive in to that fitness routine so you can ditch those extra pounds/kg and get down to your fitness and weight goal. Whether you are trying to follow a routine for the first time or after a period of inactivity, here are some of the most important Virtual Personal Trainer tips on what to keep in mind as you get started. These tips will help you get the fullest of your workout and meeting  all your goals.

Today is the beginning and first blog of Virtual Personal Trainer, your online personal trainer

Origins and motivation

Virtual Personal Trainer uses unique science concepts to set our right “preset weight”. It has been first clinically tested and proved by his creator (**Update** Virtual Personal Trainer's methodology has been Scientifically Proven in Jan 2017; likewise, our tools and apps have been recently validated in Dec 2017). Jose is 47 years old originally from Spain with Masters in Biological Science, Food Technology, Nutrition, Organizational Engineering and PhD in Biology. He has more than 20 years of professional experience occupying leading positions both at private and public sectors. In the sports & fitness training world, he used to practice martial arts (Karate, Ninjutsu and Self-Defense), diving, ski, and he was a gym personal trainer at his twenties. Later on he only practiced ski and snorkeling when he was on holiday. Because of his career he put sports a bit apart for a few years. He is much of a world travel person. Perhaps because of his traveling experiences and relation with different cultures one day he realised he was getting very fat and consciously unhealthy. He could not believe his weight was as much as 223 lbs (101 kgs). Too much business traveling and eating outside with no control over his food habits and spare time made him like that, he thought. But some day in July, 2012 he opened his eyes to the reality and that day was the beginning of a new resolution: "I never thought i will reach three ciphers. I will never be like this again", he promised himself.