virtual personal trainer scientifically proven

**NEW** Virtual Personal Trainer featured at Starter Story**NEW** Weekly tasks for every day **NEW** ALL VIRTUAL PERSONAL TRAINER's PROGRAMS ARE NOW FREE **NEW** FREE Expert Evaluation eHealth / BigData Call Virtual Personal Trainer awarded Top Selling in Google Play Health apps Virtual Personal Trainer's Clinically Tested and Scientifically Proven Franchise opportunity Motivate Me channel: long-term weight loss motivation SmartWeight, Belly Calculator and Weight Loss Motivator. Latest FREE Android apps **VIDEO** 4 years of successful weight loss and maintenance in only 20 seconds time lapse
Entrenador Personal Virtual
search virtual personal trainerSearch

Online Personal Training

×All life is an experiment. The more experiments you make, the better. RALPH WALDO EMERSON #inspirationalquotes
Virtual Personal Trainer apps
Virtual Personal Trainer Programs

Virtual Personal Trainer featured at Starter Story
Featured at Starter Story

Stay safe and healthy

Coranavirus tips
The healthiest you are, the more resistant to Coronavirus

Weekly tasks

Up to a healthier lifestyle? Meet your "WEEKLY TASK"(to be done daily)
Tracking what you eat (and move) will help you to reach your health goals.
Read more
Read More 0 Comments

100% free healthy weight programs

Healthy weight tool

Is your weight healthy? find out here

Please select english: or metric (not both)
and current weight: in lbs(english)/kgs(metric)

Disclaimer: All information contained in and produced by Virtual Personal Trainer is provided for educational purposes only. This information should not be used for the diagnosis or treatment of any health problem or disease.

The Healthiest Weight/Area [More INFO]

"One click" apps (comparative)

.Recommended calorie intake

.BMI, BMR and TDEE calculation

.Healthiest Area and Weight

.Motivational pop ups

.Backup Database (historical)

.Weight graphics and statistic

.Maintenance calorie statistic

.Personalised weight management plan (kcal/day)

.WHO threshold filter

.Personal app (photo icon, printed picture & name, favourite quotes, prioritised contact, and Fitness Plan (optional))





250 - 1000 adjustments



250 - 1000


virtual personal trainer's smart watch
Xiaomi Amazfit - Best value smart watch & fitness tracker
arrow down

Free weight loss, fitness and health

Creating free healthy lifestyle habits

Free health program for seniors

help support virtual personal trainer

Help support

Virtual Personal Trainer

Google Play and customized apps

Become one of our partners and run your own training business

Talk to an expert

Free online workouts

Men        Women

Stay on the right track

about virtual personal trainer

"Happiness is the consequence of personal effort" - Elizabeth Gilbert

virtual personal trainer's clinically and scientifically proven
A clinically proven approach
free online training evaluation
Free expert assessment

About Virtual Personal Trainer

online personal training
online personal training

"With effort Online Personal Training  will make you happy"

One click to health android apps
Check "One Click to Health" app/tool
customized online fitness and weight loss apps
Customized apps

Virtual Personal Trainer is a fully Qualified Online Personal Training Website that combines a revolutionary long-term weight loss methodology (Scientifically proven), modern technologies and Science to provide free fitness training, weight loss/gain and health care programs. We offer FREE Online Personal Training as well as Customized fitness training, weight loss, weight gain and health apps. You will get plenty of online motivation and encouragement via our free programs or alternatively through our FREE and Personalized apps specifically designed to meet your goals. Virtual Personal Trainer intends to create a life style habit to keep your body fit and healthy, and importantly preventing heart disease, extending your life expectancy and building your happiness and success.

get fit by smart watch
Best fitness tracker
Virtual Personal Trainer Method

Online personal training method

Virtual Personal Trainer uses a combination of logical and intuitive online tools with a simple Energy Balance concept: "whatever comes IN (extra calorie intake (food and drinks)), must come OUT (physical activity/right nutrition)" together with other science concepts and a very unique and revolutionary Clinically tested, validated and Scientifically proven long-term weight loss method, tools and apps aiming to set the right Ideal Weight for you  (your "Healthiest Area") and achieve your fitness and wellness goals

"Creating healthy lifestyle habits"

A revolutionary scientifically proven weight loss methodology, tools and apps
A revolutionary scientifically proven weight loss method, tools and apps
support virtual personal trainer

Help support

Virtual Personal Trainer

And most important...... "Our method ONLY BALANCE YOUR Meal Habits, it does not sacrifice the foods you love"

Virtual Personal Trainer reasons


Why Online Personal Training?

The 12+1 reasons
#1 - Thanks to the new online technologies, Virtual Personal Trainer offers free weight loss, fitness and health programs
#2 - no food sacrificing!. Our Online Weight Loss method uses a "Balanced Diet" concept, without sacrificing the foods you love
#3 - Online personal training, no equipment required!. With online training, you only need a floor
#4 - Simple online fitness / health training and weight loss / weight gain method. Just log on your computer or cell phone. Virtual Personal Trainer only uses modern technologies
#5 - practised anywhere. Both our free online training programs and mobile apps can be practised anywhere. Location does not matter!!
#6 - Health, fitness and weight loss/gain programs that need No magic drugs/chemicals!
#7 - No lies or fake news!. Our method, tools & apps are Scientifically Proven
#8 - Effective online personal trainer. Tested/proved effective by clinical studies and hundred of users
#9 - Convenient. Online Personal Training available when and wherever you want
#10 - Up to date online personal trainer. Frequently updated, offering the latest research and topics in the area
#11 - LIVE online personal training support. Available online 24 hours a day, 7 days a week to help you out whenever you need support
#12 - Integrative healthcare, technology and social networks method
#13 - Innovative method of promoting health



" The only clinically and scientifically proven online training website"
- Journal of Obesity & Overweight / EC Nutrition / Advances in Obesity Weight Management & Control

100% free healthy weight programs

Virtual Personal Trainer is different because it really helps you succeed

Jenny, CA

What I have seen in my body, my mind and my overall health is amazing

Montse, Spain

Thank you for making such a positive change in my life

Matthew, UK

All the motivation you need to reach your goals

Mike, USA

The best weight loss guidance I ever had

Giuseppe, Italy

The most efficient online training approach

Richard, CA

It totally transformed me into a healthier version of myself

Dani, Italy

Virtual Personal Trainer articles

Meet Virtual Personal Trainer

Besides its founder, Virtual Personal Trainer counts on the collaboration of a group of highly talented people acting as External Advisory Board.

Virtual Personal Trainer
Jose 2012

Jose Alvarez, Virtual Personal Trainer's Founder & CEO

- PhD Scientist, Dietician and Entrepreneur

Technical & Medical  board


Irene Alvarez, Dr.

- Medical advisor


JM Gutierrez, MsC

- Technical advisor

Virtual Personal Trainer
Jose 2019
100% free healthy weight programs
work with virtual personal trainer
Can you help us get better?

Contact us!

best free online weight loss program

support virtual personal trainer

Please help support

Virtual Personal Trainer

social networks

Feature Articles

Virtual Personal Trainer also publishes daily inspirational quotes, weekly tasks, and fitness, weight loss and health news and tips through our blog and social networksFOLLOW US! Furthermore, our Editorial Board publishes research studies and regular articles tackling various topics of interest, some of them requested by our users. In the following section you can find our latest editorial articles.

Every number counts - part 2

every number counts for weight loss - part 2
Counting can help weight loss - part 2


Simple things like cutting down any number of calories from meals and burning any number of calories through exercise is key for weight loss. Here I review other important numbers you should also take into account to succeeding in your journey towards a much healthier lifestyle in which “every number you cut down counts”.

virtual personal trainer distance calorie app
Turning routes into distance and calories

Read More 0 Comments

For weight loss, every number counts

virtual personal trainer weight loss motivator app
Stay motivated
every number counts for weight loss
Counting can help weight loss

Many people eat too much and spend little time doing any physical activity. This is the reason why nearly 2/3 of the world population is overweight or obese. Simple things like eating low-calorie meals or skipping 1–2 high-calorie foods/drinks a day, and training our mind to eat the right portions and moving a bit more than usual can be a good way cut down calories and start our journey towards a healthy lifestyle because “every number you cut down counts”.

Read More 0 Comments

Back in shape after coronavirus - Part 2

Post-coronavirus weightloss challenge - part 2
Post-coronavirus challenge - part 2

As mentioned in our previous article, weight gain due to lack of activity during coronavirus lockdown could have compromised our health and make more challenging to go back on track after. The former article focused on re-creating a nutrition mind set, the most important first step in this challenge. This complementary article will tackle a few remaining mindset adjustments aiming to succeed in our post-pandemic weight loss / maintenance goals. 

virtual personal trainer future weight app
Guess your Future Weight

Read More 0 Comments

Back in shape after coronavirus

virtual personal trainer weight loss calculator
Best weight loss calculator
Going back in shape after coronavirus
Post coronavirus challenge - part 1

It would be normal if you have gained some extra weight due to coronavirus crisis. Many governments have made obligatory to remain home to avoid infection. We all, in general, have been eating any kinds of foods and perhaps much more than we usually do. In addition, we have been forced to remain inactive thus seriously compromising our health condition. But now that most countries are going back to normal, with only a few adjustments post-coronavirus, it is possible to lose that extra weight we got during this unusual episode. Here are some useful tips to take you back to a "healthy mind set" before it is too late! 

Read More 0 Comments

How to stay safe, fit and healthy during lockdown

how to stay fit and healthy during coronavirus outbreak
How to keep fit and healthy during home confinement

When most of us are either encouraged or forced to stay at home, understanding the different ways to keep safe, fit and healthy during this very unusual crisis is vital for our physical and mental capacities.


As more and more countries are getting under lockdown, there are certain measures that are crucial, both to minimise the spread of the Covid-19, but also to avoid having other future health problems due to a prolonged lack of body activity.

Read More 0 Comments

Balancing food and fitness for a healthy weight

balacing food and fitness
Balancing food and fitness

This blog is meant to be a continuation of our former blog "the right fitness-diet balance" but looking at the topic from a different perspective... read more


“I'm prouder of my weight loss than my Oscar!" - Jennifer Hudson


When talking about food, the term "calorie" is a unit of energy that the food supplies to your body. When talking about physical activity, "calorie" is a measure of the energy that your body uses in performing the activity. Calorie balance is like a scale. To remain in balance and maintain your body weight, the calories you get from foods must be balanced by the calories you use for normal body functions and physical activities. In other words, If we eat more calories than we use, we gain weight. If we burn up more calories than we eat, we lose weight.

Read More 0 Comments

Food labels and weight loss

reading food labels for weight loss
Interpreting food labelling

When you are trying to lose weight or maintain a healthy body weight, reading food labels properly is an essential skill. Reading a food label not only tells you how many calories you are consuming when you are eating a particular food, but it can also provide you with useful information about the food’s nutritional value. The food label is essentially a cheat-sheet for healthy eating. You do not need to recall the calorie counts of your favorite foods, or to remember how much protein, fat or carbohydrates are in every side item and snack you come across. Nutrition labels make all of this information accessible to you all the time. Once you know how to read a food label, and what information you are looking for on it, you can start making healthier food choices.


Follow the steps below to understand and utilize properly the information provided by food labels. This blog can be extremely useful for people aiming to reach a healthy weight status or losing weight by simply reading food labels.

Read More 0 Comments

The secret of a healthy weight: last steps to reprogramming the lipostat - Part 3

Making your ideal weight long lasting
Keeping your ideal weight permanent


We are finally having the answers to the big mystery ....



What we have learnt from science might surprise you ... here are the last 2 secrets steps to reprogramming your lipostat for a healthy weight

virtual personal trainer online shop
Visit our store

Read More 0 Comments

Basic weight loss tips

weight loss tips
The logic behind weight loss

After holidays, it's time to go back in shape. Your weight is regulated by energy balance, and calories are part of that equation. Some diets may promise you that counting carbs or eating a bunch of fruits and veggies will make the extra pounds drop off. But when it comes to weight loss, it is calories what counts the most. The formula is really simple: "Weight loss comes down to burning more calories that you take in". You can do that by reducing extra calories from food and beverages and increasing calories burned through physical activity so that you keep a negative energy balance towards losing weight. Once you understand this basic equation, you are ready to set your weight ­loss goals and make a plan to reach them.

virtual personal trainer one click to health app
what's your body health?

Read More 1 Comments

My new friend - Part 2

smartwatches and health
My best health and fitness partner


I have described earlier the most fundamental features of my new friend, and the good news is that I can now tell the world that I am so lucky because I recently realised I have found a new good friend with all the those amazing qualities. But luckily, those are not the only qualities my new friend has.


Here are a few more:

virtual personal trainer electronics store

Read More 0 Comments
support virtual personal trainer

Please help support

Virtual Personal Trainer

Virtual Personal Trainer articles

*NEW* Contributions

Virtual Personal Trainer will be happy to publish fresh weight loss, fitness and health's ideas, blogs or articles from professional dieticians, fitness trainers or students that will appeal to our readers. If you have something unique to share the world, we would love to hear from you. We can not promise to publish it, but we do promise to read it carefully and make the best of it for free publication in our website. Note: submitted articles are subjected to editorial review, must be unique, and not published elsewhere. 

Have something interesting to tell? Contact us!

How To Do Intermittent Fasting While Weight Training

How To Do Intermittent Fasting While Weight Training
How To Do Intermittent Fasting While Weight Training

Fasting has been around for ages, though more people have become aware of its benefits in recent times. In the past, it was associated mostly with monks and religions. It is seen as a cleansing process because of the many sacrifices and discipline that is involved in it.


Although the decision to fast should be personal, intermittent fasting has become a popular means of weight training. This is because fasting leads to a series of metabolic changes that can help monitor and control a person’s weight.


Regular fasting begins after the human body's complete metabolic absorption which usually occurs between 2 to 5 hours after eating. If you are interested in applying this method for maintaining or losing weight, read on to learn how to do intermittent fasting during weight training.

Read More
Top 5 articles

The only dietary supplements you need

coffee and weight loss
Coffee: the natural fat burner
dietary supplements,diet,weight loss
Best dietary supplements

 A visit to the health food store can be an experience. It is tough to choose from among the huge variety dietary and nutritional supplements on the shelf. From vitamins to minerals to weight loss pills, there are thousands of options to choose from. But .... 


do you really need any of them? Do they really work, and if so, which ones are best?


Who really needs dietary supplements?


It's important to remember that dietary supplements are designed to supplement your diet, not to replace nutritious foods. Supplements are intended to enhance a diet where there are shortfalls. But really foods are more complex, offering not only vitamins and minerals, but fiber, nutrients (carbohydrates, proteins, and fats), phytochemicals, and a whole host of nutritious substances that science has not fully identified that work together with other foods and provide the benefits of a healthy eating pattern. 

Read More 66 Comments

The right fitness-diet balance

fitness diet balance
Balancing your food and activity level

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"


Talking about food, a calorie is a unit of energy that food supplies to your body. But when we talk about physical activity, a calorie is a measure of the energy that your body uses in performing an activity. Energy balance is like a scale. To remain in balance and maintain your body weight, the calories you get from foods must be balanced by the calories you use in normal body functions and physical activity. If you eat more calories than you use, you gain weight. If you burn up more calories than you eat, you lose weight.

Read More 26 Comments

The magic of olive oil

virtual personal trainer online shop
Visit our store
benefits of olive oil
Healthy living with olive oil

Being originally from Spain my compatriots will be disappointed if i do not dedicate one of my blogs to this wonder of nature. Olive oil, which is rich in monounsaturated fatty acids, is a major component of the Mediterranean diet. Mediterranean Population have longer life expectancies and lower risks of heart disease, high blood pressure and stroke, compared with North Americans and Northern Europeans. Monounsaturated fatty acids (MUFAs) are considered a healthy dietary fat, as opposed to saturated fats and trans fats.


what is olive oil?


Olive oil is a fat obtained from the fruit of the Olea europaea (olive tree), a traditional tree crop of the Mediterranean region, where whole olives are pressed to produce olive oil. The oil is used in cosmetics, medicine, cooking and soaps, and was also used as a fuel for traditional lamps. Although originating in the Mediterranean countries, today it is used worldwide. Spain is the number one producer of olive oil in the world. In 2010, more than 45% of global olive oil production came from Spain. Spaniards, Greeks and Italians are the bigger consumers. Over the last 50 years, there have been thousands of studies examining the health benefits of olive oil.

Read More 52 Comments

The secrets of an unhealthy body shape

the secrets of an unhealthy body
the secrets of an unhealthy body



Often, losing weight is not fair. In many cases nothing show up after all the effort and attention you put into your weight loss goal. The topic of the last few articles was meant to look at the most typical reasons why people might fail at weight loss. Out of reading these articles you might have seen an image of yourself, so hopefully this hints could help you to overcome with any potential weight loss resistance you may encounter.

Read More 54 Comments

The secrets of an unhealthy body shape - Part 2

the secrets of an unhealthy body
the secrets of an unhealthy body


In the previous article, I talked about how eating too many calories and setting the wrong goals might affect your weight loss goal. In this article, I will continue tackling the most common reasons of weight loss resistance. Throughout reading this article you might see a mirror of yourself. Hopefully, these hints could help you to break a potential trial of weight loss resistance at the present time or in the future.

Read More 0 Comments

Latest weight loss / fitness / health news & tips

External links are filtered out "dangerous" fake and pseudo-science news and tips.

Higher Muscle Mass May Boost Your Immune System


Ultraprocessed foods make you eat more


A minimum of 150mins/week of activity during lockdown


Boosting your immune system to fight Coronavirus


Low carb diet might prevent brain damage


Processed foods compromise our food perception


Smart watches and health


Why exercise matters


More news and tips here


Archived articles

2019   2018   2017    2016    2015    2014


The beginning of Virtual Personal Trainer

your online personal trainer
You can be the way you want

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 myself (**UPDATE** Virtual Personal Trainer's methodology has been Scientifically Proven in Jan 2017; likewise, all my tools and apps have been recently validated in Dec 2017). Myself, Jose I was 47 years old when I created this approach (now on my 50s). I am originally from Spain with Masters in Biological Science, Food Technology, Nutrition, Organizational Engineering and PhD in Biology. I have more than 20 years of professional experience occupying leading positions both at private and public sectors. In the sports & fitness training world, I used to practice martial arts (Karate, Ninjutsu and Self-Defense), diving, ski, and I was a gym personal trainer at my 20s. Later on, I only practiced ski and snorkeling when I was on holiday. Because of my career, I put sports a bit apart for a few years. As of now, I am much of a world travel person. Perhaps because of my traveling experiences and relation with different cultures, one day I realised I was getting very fat and consciously unhealthy. I could not believe my weight was as much as 223 lbs (101 kgs). Too much business traveling and eating outside with no control over my food habits and spare time made me like that, I thought. But some day in July, 2012 I opened my eyes to the reality and that day was the beginning of a new resolution for me: "I never thought i will reach three ciphers. I will never be like this again", I promised myself.

Read More
Virtual Personal Trainer's Chat
Please leave your question and come back
after a while to check the answer