"Creating A Healthy Lifestyle"  

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Entrenador Personal Virtual

Online Personal Training

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Virtual Personal Trainer Programs

100% free healthy weight programs

"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


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Free Online Personal Training

Free fitness and weight loss

Free community programs

Motivating people to establish healthy lifestyle habits

Free elderly programs

Health program for seniors

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App services

Google Play and customized apps

Virtual Personal Trainer's Franchises

Become one of our partners and run your own training business

Free Body Evaluation

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Free online workouts

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Free Motivation program

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about virtual personal trainer

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

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A clinically proven approach
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Free expert assessment

About Virtual Personal Trainer

online personal training
online personal training

"With effort Online Personal Training  will make you happy"

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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.

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Virtual Personal Trainer Method

Our 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

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And most important...... "Our method ONLY BALANCE YOUR Meal Habits without sacrificing the foods you love"

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Why Online Personal Training?

The 12+1 reasons

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

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

Montse, Spain

100% free healthy weight programs

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


Virtual Personal Trainer is different because it really helps you succeed

Jenny, CA

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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
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Virtual Personal Trainer publishes daily inspirational quotes and fitness, weight loss and health posts through our blog and social networks pages. FOLLOW US!




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Feature Articles

Furthermore, our Virtual Personal Trainer's Editorial Board publishes regular research articles tackling various topics of interest, some of them requested by our users. In the following section you can find our editorial articles.

**NEW** Contributors

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 must be unique, not published elsewhere. Have something interesting to tell? Contact us!

Christmas countdown weight loss planning

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tips to avoid weight gain during christmas
Avoiding weight gain during Xmas

It is common to gain some weight during any holiday season. We are, in general, eating any kinds of foods and much more than usually because we tend to socialize more, which give us less time to plan ahead. While it may be tempting to put healthy habits in the "waiting list" and get back on track after holidays, doing so can compromise our health or even making it more difficult to reach our maintenance or weight loss goals later on. With only a few adjustments, it is possible to maintain, or even lose weight, during this holiday season. Here are some useful tips to help you keeping a healthy and "clean mind set" before it is too late! 

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Losing weight by counting nutrients

counting macronutrients for weight loss
Nutrients proportions

Nutrients, Micro- and Macro- nutrients (“macros”) are the building blocks of nutrition. Macros (carbohydrates, proteins and fats) are needed in large amounts, providing the body with the calories needed to function correctly. Micronutrients (vitamins and minerals), although are essential for health, they do not provide calories but rather the traces needed to function.

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From calories to nutrients

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Virtual Personal Trainer's uniqueness

The only clinically tested and scientifically proven's long-term weight loss method

Virtual Personal Trainer's meal frequency and weight loss studies
Virtual Personal Trainer's further studies
Virtual personal trainer method scientifically proven
Scientifically proven approach
Scientifically validated tools and apps
Scientifically validated tools and apps

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Building up your weight loss motivation

weight loss motivation
Boosting your motivation


While studies show that ~80% of people are not able to keep weight loss for long-term, likely due to lack of motivation over time, a recent study by Virtual Personal Trainer has clinically and scientifically proven that the effective implementation of motivational strategies such as: any choice of food/activity (personal preference vs pre-established diets/routines) and simple rewarding strategies are key for building up positive-thinking and successful habit-formation for weight loss and long-term maintenance.

virtual personal trainer weight loss motivator app
Stay motivated

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Fast fat burning by efficient workout

fast fat burning by efficient workout
Losing fat the fastest way

Aerobic exercise (lower intensity training: jogging, running, cardio) increases your endurance and cardiac health while anaerobic exercise (higher intensity training: weight training, calisthenic) will help you to burn a bit less fat than with aerobic but it will also help you gain lean muscle mass. If you are trying to lose weight faster Virtual Personal Trainer recommend you to concentrate more on aerobic exercising. However if you are intending to gain muscle we recommend you to concentrate on anaerobic exercising. Most fitness trainers try to focus in only one type, aerobic or anaerobic exercises. 

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what's your body health?

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Weight loss and the Internet Of The Things

weight loss and IoT
losing weight by means of modern technologies

Being in good shape is not easy. It requires taking difficult decisions constantly, such as: the time to prepare a healthy breakfast, getting up and exercise, drinking water instead of sugary drinks, getting enough sleep, etc etc. There are many obstacles to becoming healthy and over weight / obesity is one of such problems. Luckily, technology, especially the Internet of the Things (IoT), can help us into becoming healthier and create important habits for a better quality of living.

Virtual Personal Trainer, the only online training website offering customized apps
The only online training website offering customized apps

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Setting new weight loss goals

setting new weight loss goals

 Virtual Personal Trainer unique method consists of setting different weight and calorie deficit goals at different timings. The reason is to avoid potential "weight loss plateaus" and psychological exhaustion. A weight loss plateau is what happens when an earlier caloric deficit we have created has suddenly stopped to exist.


There are multiple reasons why this might be happening but let's just summarise it by naming the two most important ones:

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Weight checker

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Reaching & Maintaining "the healthiest weight" - Part 2

the healthiest body weight
the healthiest body weight


It is a common strategy from many fitness trainers, dieticians and even doctors to preset people's "weight" near by the normal BMI line (see side graphic; X-axis: weight in kilograms; Y-axis: time in years) usually in a hurry, and later on, letting people by their own after program completion. This strategy gives people the false impression that they already reached their "goal weight". 


Virtual Personal Trainer's uniqueness consists of pre-setting people's ideal weight within the Healthiest Area (HA) of the curve (see graphic), which is key for long-term weight loss success. But what all this really means?

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Turning routes into distance and calories

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Lose weight by controlling portions

weight loss and portion size
portion size and weight loss

Most people end up eating more than they wanted, and all calories add up. Though it might sound very simple, it is very easy to eat or drink more than what you planned to. If you keep on doing this over time, you can make a big mistake that will express in the form of a big weight gain without you even realizing it. So what to do? it's time to apply the right serving size, which is usually smaller of you think.

virtual personal trainer weight loss motivator app
Stay motivated

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Should I do aerobic or anaerobic exercise?

should I do aerobic or anaerobic exercise?
aerobic vs anaerobic exercise

There are some approaches that may produce better results for you than others depending on your goals and body type. So if your end goal is to lose weight or rather is to gain muscles, this raises the question: what is the best exercise I can do? While there is not a simple answer, aerobic versus anaerobic exercise could help you a lot on how to approach your final goal.

virtual personal trainer weight loss calculator
Best weight loss calculator

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Handling weight loss by calorie density

handling weight loss by calorie density
weight loss and calorie density

One of the most important steps towards reprogramming metabolism and energy regulation in our body is to apply Calorie Density criteria during daily food intakes. Calorie Density, so called Energy Density or Volumetrics, is the amount of energy (number of calories) in a specific weight of food. Energy-dense foods have a large number of calories per serving (high calorie-density). If you want to succeed at weight loss, you better read more.

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what's your body health?

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Bye Bye Weight Loss Plateau

The weight loss plateau
Good bye plateau


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.

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Virtual Personal Trainer articles

Top 10

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? 

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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"

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Brainstorm yourself with a healthy walk or run

brainstorming and running
Oxygenating your brain


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.

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The magic of olive oil

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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.

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Training your mind for weight loss

Mind training for weight loss
Training your mind rather than your body


"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.

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The 5 elements of a well-designed fitness program

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Visit our Google Play market
well-designed fitness program
the 5 must of a well-done fitness routine


Whether you are a beginner taking the first steps toward fitness or an exercise master hoping to optimize your results, designing an organized and effective fitness training program is essential and crucial in order to achieve the best results. When designing a fitness program try to make sure you include these five elements to create an effective program.

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Revealing the secrets of an unhealthy body shape

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

"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

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From the one big to the six pack abs

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six pack abs
building your 6 pack

It will take dedication, time and patience to get a six pack. But all you need to do is only two things: lose weight and build abs muscle. You get this by kind of adopting a dieting and exercising philosophy consistently. You can have the most toned and muscular abs, but it will not show if there is a layer of fat over them. This blog will discuss the ways to accomplish the very first goal: weight loss.

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The Benefits of Soy Milk

healthy soy milk
Soy milk health benefits

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.



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The taste of an olympic medal

tasting an olympic medal
The privilege of tasting a medal

It is all over the news the 2014 Winter Olympics, officially the XXII Olympic Winter Games, or the 22nd Winter Olympics, a major international multi-sport event currently being held in Sochi, Russia. But have you ever wonder what's the taste of an olympic medal? someone may say it tastes like glory after all effort required. But this time I am talking about its real taste... this is a privilege only a few gifted ones can tell

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Latest weight loss / fitness / health news & tips

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

Can't lose weight only exercising


I rather stick to a boring diet


Eating less is more important than exercising


2018 recommended articles

Should I exercise or diet?

should i exercise or diet?
Exercise or diet?


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?

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Losing weight fast and healthy

Losing weight fast and healthy
Quick and healthy weight loss

 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!!!

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Why you need a health and fitness coach

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Health and Fitness Coaching with Virtual Personal Trainer
Virtual Personal Trainer: the right coach

 There is a general conception that coaches are awesome, but they are really expensive. Most of us would love to work with a personal trainer or health coach, but that’s definitely not in everyones budget. This is why Virtual Personal Trainer come to play, an online training website that makes training both affordable and easy to follow. 

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Cutting down calories

Cutting down your daily calories by Virtual Personal Trainer
Cutting down your daily calories

"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.

Interestingly, exercise, besides being extremely good for your health, can also help you cut down calories directly from your body. Here are some recommendations to cut down on your daily calorie intake and eventually help you to reach your Ideal Weight.

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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? 

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Countdown to summer slim down (last call)

summer slim down with Virtual Personal Trainer
You are still in time.. Join the challenge now!
End of Summer Countdown! Join the challenge!










A few more weeks until summer ends! But fortunately we are still in time to get our body fit. If you are to get your beach body ready for the summer, this is the right challenge for you.

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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"

Read More 54 Comments

Getting fit at home

Working out at home
Working out at home

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!

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High Intensity Interval Training

High Intensity Interval Training HIIT by virtual personal trainer
High Intensity Interval Training


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. 

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Daily calorie intake

daily calorie intake
how many calories?


How many calories/day should I consume?


I am sure this is a question that all of us have been wondering sometimes. There is not such an exact answer that it would magically work for everyone but, generally speaking, within a healthy and  balanced diet, men needs around 10,500kJ (~2,500kcal) a day to maintain a healthy weight, and for women, this figure goes around 8,400kJ (~2,000kcal) a day. However, these values vary depending on age, metabolism and levels of physical activity, among other things. 

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Best weight loss calculator

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Hints for successful workouts

hints for successful workouts by virtual personal trainer
Workout success


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.

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One-Click-to-Health and Weight Loss Resolutions

Holiday Weight Loss - Virtual Personal Trainer
Holiday Weight Loss

Efficient post-holiday's weight loss?? Yes it is possible!


Here is the idea:  rather than accumulating more kgs/pounds after this holiday season, how about keeping them off in the first place?

virtual personal trainer one click to health app
Your health at one click

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Archived articles

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 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.

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