"Creating A Healthy Lifestyle"  

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Entrenador Personal Virtual

Online Personal Training

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Virtual Personal Trainer 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

Talk to an expert

Free online workouts

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Free Motivation program

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.

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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"

Virtual Personal Trainer reasons

Why Online Personal Training? The 15 reasons

why an online personal trainer?
why an online personal trainer?

1. free online personal training. 

2. online weight loss, no food sacrificing!. Our Online Training uses a "Balanced Diet" concept without sacrificing the foods you love.

3. online training, no equipment required!. With online training you only need a floor.
4. simple online fitness training and weight loss / weight gain. Just log on your computer or cell phone app because Virtual Personal Trainer only uses modern technologies. 

5. online training, practised anywhereBoth our free programs and personalized apps can be practised anywhere. Location no matter!!.

6. health, fitness and weight loss/gain programs.No magic drugs/chemicals needed!. 

7.   No lies or fake news!. Our method, tools & apps are Scientifically Proven

8. effective online personal trainer. Tested/proved effective by case-studies and hundred of members.

9. convenientOnline 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. 24 hours online personal training support (optional). Available online 24 hours a day, 7 days a week for full members to help you out whenever you need support.

12. integrating healthcare with technology and social networks.

13. innovative method of promoting health

14. personalized health, fitness and weight loss / weight gain programs (discontinued). Virtual Personal Trainer customizes your goals to meet your time and needs. Special programs for people with health conditions.
15. highly flexible and adaptable programs (discontinued). Personalized Programs fit in with your lifestyle.

Virtual Personal Trainer articles


" I have been a member of with Virtual Personal Trainer for 4 months and the change I have seen in my body, my mind and my overall health is amazing. The kg and cms have fallen off, numerous health issues I struggled with are a thing of the past and I credit it to the help I've received from VPT in making such a positive lifestyle change. I'm looking forward to many more months of working with VPT because we aren't finished yet! " -     Montse, Spain

spanish support


" Virtual Personal Trainer manages both individual and group support providing the tools needed to succeed, allowing everyone to feel they are part of a community effort. Despite working out and managing nutrition on my own, since joining VPT I have felt alone. I learn a great deal not only from VPT, but also from others supportive members " Mike, USA

usa support


" I tried some local gym trainers and one online group before. These left me feeling like I didn’t have a clue. Virtual Personal Trainer is different because it really wants to help you succeed. VPT provides encouragement, motivation, and answers to your questions. It's very knowledgeable about exercise and nutrition. Thanks to VPT, I have dropped a dress size, feel stronger, and am more confident. I strongly recommend it " - Jenny, CA

canada support

" I was recommended Virtual Personal Trainer by one of my coworkers. Though dubious at first, that long-distance, remote coaching would be worth the cost, but VPT won me over with quick responses, always tailored to my situation. I work full time at a demanding, stressful job and went through some very tough times, and I needed a coach who could be sensitive to what was really in my best interest. VPT came through for me, and I recommend it " -

Ashley, UK

uk support
Virtual Personal Trainer articles

Our virtual training team

Anton Smith (technical support), Joanna Muller (online support), Charles Smith (technical support) & Jose Alvarez (Virtual Personal Trainer Founder & CEO - PhD Scientist)
Anton Smith (technical support), Joanna Muller (online support), Charles Smith (technical support) & Jose Alvarez (Virtual Personal Trainer Founder & CEO - PhD Scientist)


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

Last articles

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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Getting back in shape

Getting back in shape
Getting back in shape


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.

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Virtual Personal Trainer articles

Other 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

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. Virtual Personal Trainer focus on the psychology behind weight loss and training, while making the right healthier decisions. 

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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

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"

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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
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


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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Hints for successful workouts


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 New Year's Weight Loss Resolution

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?

A free app is proving to be a new way to harness science. Just log in your current weight and the app will calculate your BMI, Ideal and Healthiest weight all in one, leading to successful weight loss, even during holidays.

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Reaching and maintaining the healthiest weight

The Body Mass Index (BMI) is the most popular and internationally accepted measurement of weight in relation to health. It is a measure of body fat based on height and weight that applies to adult men and women ( for age 2-19 BMI). However, caution should be observed when using the BMI as a measure for interpreting overweight and obesity as body composition can be highly variable yet have the same BMI. To avoid such situations, successful weight management programs should consider the required timing for feedback signals originating in adipose tissue to influence the brain centers that control eating behaviour and activity (metabolic and motor). Thus, a much better measurement based on calculating and achieving the healthiest weight has being recently proposed.

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In a good mood

exercise and good mood
great job!

Today is different to other days. I am in a very good mood. There are many reasons why someone might be in good mood.. maybe a salary raise, unexpected lottery winning, planning a long and relaxing vacation, a new girl friend or news of a new babe born or wedding coming up to name a few. But today i am in a very good mood for a totally different reason.. I did not win any lottery game at all, have no serious girl friend for a long time and the general employment situation worldwide is totally a disaster due to the well known crisis what made me feel in not so good mood lately but guess what ....


A few hours since I finished my work out 30 mins running today and I still think I am gonna rock the world. Exercise experts have known for years that moderate physical activity improves mood. 

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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.


When I am stressed out on a project, concerned about something going on in life, or just thinking too much, I find that my most creative and thoughtful ideas come while I am brisk walking. I don't know if you will believe it or not but many of my best ideas, even blog posts topics, came to my mind through this very productive time. Even the idea of making this blog came out actually during a brisk walk session. I prefer brisk walking better than running because I think the best thinking comes out of exhaustion, but I have experienced also this amazing momentum while running.


And I have learned over the years to actually use walking at a pace or running as a tool for brainstorm myself or as a highly effective problem-solving technique. If I have my mind blocked with something and I have the option to disconnect by going a few kms far, I will often do. 

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Count down to forever slim down (open call)

the secrets of water
the secrets of water


“Eating healthy nutritious food plus a minimum workout is the simple and right solution to get rid of excess body weight effortlessly and become slim and healthy forever and ever” ― Virtual Personal Trainer"


Let me be honest, it is easier to be motivated to stay healthy and fit when the sun is up, specially if we go to the beach, our swimsuit is in use, and we have more time to work out. But as much as we hope to keep our healthy habits and fitness routines in place during the rest of the year, let’s face it: working, studying, or doing any kind of homework takes time, going out party is too much temptation and the stress can make us throw all your hard work we have done out the window in a matter of seconds. But here are the good news: it is not impossible to stay on track! Here are some tips to keep you healthy, fit and motivated throughout the rest of the year....

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Water: the magic element

the secrets of water
the secrets of water


"Pure water is the world’s first and foremost medicine"


Water is the more basic and needed molecule of life. It is a necessity. We needed it to maintain a healthy body, a clear mind, and a good balance within our tissues. About a 60 percent of our body is formed by water. We must constantly replenish the supply, as it is continuously used in all the processes of life. But water is not only extremely needed for life. Drinking water could be also one of the easiest efforts you can incorporate into your weight loss or weight maintenance plan. There is no excuse for not drinking enough water, and if you are having trouble to fit your recommended 8 glasses of water a day into your schedule, keep reading. Here are a few tips to help you drink more water.

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First "Pay as you go" Online Personal Trainer

Virtual Personal Trainer "pay as you go" service
New "pay as you go" service


Enjoy the benefits of our online consulting services. You can consult an Expert Dietitian, Nutritionist or Personal Trainer without having to leave the comfort of your home. Get help and advice for WEIGHT LOSS, WEIGHT GAIN, LONG TERM WEIGHT MAINTENANCE, SPORTS NUTRITION AND MORE……


And now you can enjoy the commodities of our new "pay as you go" service as low as 9.99$ 




Summer slim down challenge: step 3

summer slim down challenge with Virtual Personal Trainer
30 days before summer holiday .. Join the challenge now!
Third Summer Countdown notice! 30 more days to go. What are you waiting for? ... Join the challenge!










One more month until summer holidays! you still have 30 more days to get your body fit. If you are to get yourself ready for summer, you should join this challenge now.

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Summer slim down challenge: step 2

summer slim down challenge with Virtual Personal Trainer
60 days.. still plenty of time.. Join the challenge now!


Second Summer Countdown notice! You have plenty of time ... Join the challenge!


Two more months until summer! you still have plenty of time to get your body fit. If you are to get yourself ready for summer, you should join this challenge now.

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Summer slim down challenge: step 1

First Summer Countdown notice! You have plenty of time ... Join the challenge!



Three more months until summer starts! oh yeah! and you have plenty of time to get your body fit. If you are to get your beach body ready for the summer, you should join this challenge asap.

Virtual Personal Trainer slim down challenge step 1
You have plenty of time.. Join the challenge now!

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Virtual Personal Trainer Franchises


Franchising with us offers the independence of online training business ownership supported by the benefits of our big business network. You don't necessarily need business experience to run one of our franchises. We provide with the training you need in order to operate your business model.

Motivation for long-term weight loss

motivation for long-term weight loss
With Determination, Yes you can!

We all know that in order to achieve a goal, we need to take action. And if we do not succeed at first, we should try again and again. But what is that internal mindset that makes us try in the first place? We commonly refer to this inner built-in as “motivation”. But why we find it so difficult when it comes to taking actions such as weight loss or exercising?


Read more to find the reasons behind and how to build positive thinking and long-term motivation.


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Virtual Personal Trainer long-term weight loss approach Clinically Tested and Scientifically Proven

We are glad to announce that Virtual Personal Trainer's Long-Term Weight Management methodologies has been clinically tested and recently scientifically proven and validated. Thank you for your support and following us throughout the years.

Faster fit body by efficient workout

Fit body by efficient workout - Virtual Personal Trainer
Fit body by efficient workout


Are there any more efficient ways to work out than others and is it possible to burn fat really quickly? It sounds too good to be true, but there are really very short bursts of exercise than can really boost your health as well as efficiently help you out to both losing weight and getting fit much efficiently and faster. Find out how by reading this article.

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Are you at a Healthy Weight?

are you at a healthy weight? - Virtual Personal Trainer
healthy weight?


The Healthy Weight should be accurate and unique to everyone. Here in we introduce some easy to follow steps to find out if you are at a healthy weight. For most people, these are good clues to whether or not they are at the right track. 

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Preventing overweight and obesity

Avoiding overweight and obesity - Virtual Personal Trainer
Avoiding obesity


Following a healthy lifestyle can help you to prevent overweight and obesity. Ideally, lifestyle habits should begin during childhood. Parents and families should encourage children to make healthy choices, such as following healthy diet habits and being physically active. But even at an elder age it is never too late to start having a health life style. Here are a few basic tips to avoid overweight and obesity in the future.

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Walking or running?

running or walking? - Virtual Personal Trainer
running or walking? virtue stands in the middle


Walking and running are the most popular physical activities for adults. Whether one is preferable to the other in terms of health has long been a focus of debate. A variety of new studies are providing some answers. What's the conclusion? It depends almost completely on what you are hoping to achieve. In this article we provide all the answers to this intriguing question...

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Breaking down calories into nutrients need

breaking down calories into nutrient need - virtual personal trainer
“Let food be thy medicine and medicine be thy food” ~Hippocrates


The ideal food intake recommendation for achieving a healthy weight should be based on your own personal food preferences ideally, following nutrient guidelines. The bottom line is that you have to control your calorie intake in order to have a healthy weight, regardless of the nutrient composition of your diet.


This article provides recommendations and tools for breaking down calories into carbohydrates, protein and fat needs depending on your total calorie intake. 

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Is your plan working? The Ideal Weight loss Rate

the right weight loss rate? by Virtual Personal Trainer
The right weight loss rate

"Weight gains aren't failures, they're learning curves" ― Rachel Stevenson


Have you ever wonder how many pounds (or kg) you should be losing ideally per week if you were following the right plan? if so this is the right article for you

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The magic of olive oil

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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Strategies for a successful Weight Loss

With tons of weight-loss programs, miracle diets, and fake ads promising quick and easy weight loss, the crude reality is much more different. For a successful weight loss we all require pretty much permanent healthy food habits in combination with regular exercise. But how do we make these long-term changes? If you are looking for the answer, this is the right article for you. Keep reading....


Motivation is probably the most important need for a weight loss success. Making a list of what is really important to you, why you want to lose weight, it will help you to stay motivated and focused, whether it is because you want to look great for your upcoming vacation or generally for a better overall health. 

Weight loss success
For a successful Weight Loss

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Avoiding rebound after weight loss

avoiding rebound after weight loss by virtual personal trainer

It is common in people trying to lose weight that once they have reached their ideal weight, they return to the habits they had before, which makes them regaining the weight they had, even much more. This is the called “rebound effect”. Here are the tips to keep you away from gaining any weight after weight loss. 


The big unknown

The most likely reason of the rebound effect is not well known by many people, even by doctors, fitness trainers and dieticians. This reason is that the chosen "Ideal Weight", which should be unique to any individual, has not been well calculated and preset... 

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The "must have" Ideal Weight apps

best weight loss and fitness apps
best weight loss and stay-healthy apps

If you are one of those people who like to do all by yourself, in this article you can find a short list of the "must have" weight loss and stay-healthy apps you can download to get in shape and lose weight with no help except the app and yourself. This is the way you can turn your smart phone into a personal trainer and dietician all for free.

Whether you are looking for weight loss, have a healthy life or to keep your New Year’s resolution or simply to help you do better with your current goals to lose weight or stay healthy, these apps will definitely help you get there and also to stay there.

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The ideal body weight

fit and healthy body weight
"Take care of your body. It's the only place you have to live in" - Jim Rohn

Past vs present


The ideal human body weight has been a topic of debate for a very long time. In the past, many specialized fitness and weight loss journals and books used to publish "ideal weight" charts by only representing height vs weight. Readers looked at those charts and many found that they were really far away from their ideal weights. Then, they looked themselves in the mirror and wonder why they did not look that bad. This is probably because those charts were not accurate enough. The criterion (height represents weight) was simply not good enough to predict a proper healthy ideal weight.

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New year resolution: Get rid of the holiday extra pounds in 4 easy steps

get rid of the extra pounds
get rid of the extra pounds


Often we tend to over eat around the holidays especially during Xmas. As a new year resolution it is time now to get rid of the extra pounds. Just follow these 4 easy steps below and you will get back in shape after a few days ;-)


1. Start moving


Start moving. If you’re not a gym fan, go for a walk along the city, at the park or on the beach. You only need a few minutes a day. Read start for free now and the minimum workout. A fitness tracker can be of great help for trracking your first steps.

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Fitting fitness into your busy schedule

Fitting fitness into your busy schedule
Fitting fitness into your busy life

"A man too busy to take care of his health is like a mechanic too busy to take care of his tools"


Finding time to exercise can be difficult, but it is worth every minute you can invest into it. Not only is it great for you, but it sets a powerful example for other people including your own children. When your children see you moving, they want to move too. Here we have put together a few tips on how to fit exercise into your daily routine, no matter how busy you are.

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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.


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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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Avoiding flaccidity after weight loss

Avoiding flaccidity after weight loss
Avoiding flaccidity after weight loss

In this article we will show the reasons why many people have flaccid skin after fat loss and how you can prevent it. After reading this article you should be able to avoid it. 


Why people have flaccid skin after fat reduction?


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Food labels and healthy body weight

reading food labels for weight loss
Interpreting food labelling

When you are trying to lose weight or maintain a healthy 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.

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The 5 most effective workouts


So... you are ready to lose weight, tune your abs, etc but do not have time to go to the gym or want to spend money on those expensive machines AND also .. you want it from home! If so, this is the right article for you. But how can you achieve this? Of course, we all have busy lives and cannot dedicate many hours a day to reach these goals. But the good news is that it is possible to reach these goals with appropriate advice about the right exercise techniques. However, it is not gonna be an easy path because the most important is that you must be very motivated and constant. In addition, a healthy life style including a logical diet is also important but this is the focus of other or our articles.

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Health and fitness for seniors

Health and fitness for seniors
health and fitness for seniors

As you grow older, having an active lifestyle is even more important than ever before. Doing exercise on a regular basis can help you to boost energy and deal with symptoms of illness or pain. Physical exercise can even reverse some of the symptoms of aging. But not only exercise is good for your body, it is also good for your moodmind and memory. Whether you are in good general health or even if you are having some illness condition, there are many ways of getting more active, improving your confidence, and boosting your body health and fitness.

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The 5 elements of a well-designed fitness program

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.


Flexibility and stretching


Flexibility is an important part of physical fitness. Some types of physical activity, such as dancing, require more flexibility than others. 

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A few health and fitness tips for busy professionals

Business and healthy lifestyle are very compatible
Business and healthy lifestyle are very compatible

“Life is what happens while you are making other plans.” ~John Lennon


Finding the right time to stay healthy and in shape can be complicated for anyone but when you are a very busy professional or an entrepreneur who’s work follows you everywhere you go it can be even more difficult. As an executive or business owners sometimes you can even forget that you have to take care of yourself as well. Your body also needs your care and attention in order to function properly. Pursuing a healthy lifestyle not only will benefit you but also your business in a long run since healthy people tend to life longer, be happier and more productive. If you are one of those busy people "welcome to the club" ....


Here are a few tips for maintaining a healthy lifestyle having a very busy schedule:

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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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Happy Valentine's Fitness Day

Valentine's fitness and health day
Happy Valentine's Fitness Day

Happy Valentine’s Day! Today you probably have planned a crazy weekend full of highly caloric foods. I know you will say "It is only once a year" but I think better do not let this special day throw off your New Year’s goals. There are many ways you can avoid ruinning your hard work so far. Focus on taking healthy food choices and maintain your workout schedule. Today can be a special day to workout together with your partner while still having a very romantic weekend. Here are some workout ideas to keep your resolutions up and running ....

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new year greetings
Best wishes


The Virtual Personal Trainer team wishes you a healthy and happy new year! We will continue to support you in 2015 with the same energy and enthusiasm, bringing you more motivation, fitness and health tips. Thank you for following us!

The 50 reasons

Can you think of more reasons to exercise? here are at least 50 reasons

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From the one big to the six pack abs

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 in which you can accomplish both of these goals.


Losing weight


First step is understanding what it means to lose weight. In order to burn fat, you need to use up calories. Since there are about 3,500 calories in a pound, you need to burn about 3,500 more calories than you bring in with food or drink in order to lose one pound. It sounds simple, but it's actually quite hard. Don't have unrealistic expectations. A vigorous, hour-long workout will only burn 800 - 1,000 calories. 

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Basic weight loss tips

weight loss tips
Weight loss logics

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. 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 equation, you are ready to set your weight ­loss goals and make a plan to reach them.

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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.




The most important attribute of soy milk is its ability to improve your blood lipid profile. Unlike dairy milk, which is high in saturated fat and cholesterol, soy milk fat is mostly unsaturated with zero cholesterol. 

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THE MINIMUM WORKOUT: Get Fit In Only A Few Minutes

The minimum workout
Getting fit in only a few mins

No time for a workout? Do you want to get fit but do not have time to join a gym club? are you really busy at work? Well, if you are within this group of people then definitely this is the right blog for you. Some experts argue that just a few minutes of strenuous exercise may be all that is needed to improve key measures of health and fitness. If you are consistent, determined and up to the cause then you can really get a great workout without spending much of your time and without leaving home. 


What are the advantages of quick high intensity workouts?

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Carrots: the greatest health and weight loss life-partner

Carrots health beneficts
the great weightloss partner


Carrots are rich in nutrients with beneficial impact on the organism, especially on the eyesight. Either raw or cooked as part of your meal carrots are the kind of food that can definitely help you to reach your health and weight loss goals.


Carrots benefits

  • Powerful antioxidant. Carrots are one of the richest natural sources of beta-carotene, important provitamin, which after consuming, turns into one of the most powerful antioxidants in the body, vitamin A. Vitamin A helps cells strengthen and fight against viruses, supports the fight against cancer and prevents cardiovascular diseases. 
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My new friend

smartwatches and health
My best health and fitness partner

Have you ever thought of all the qualities a good friend should have?


True friendships can start instantly but they take time to build. Here are a few qualities I think we should look for when making new friends:


  • Fun, unique and interesting. This is probably a given, and the reason you became friends in the first place. But there is a lot to be said about chemistry and shared interest. 

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Uncovering the secrets of a healthy weight: 4 steps to reprogramming the lipostat

Making your ideal weight long lasting
Keeping your ideal weight permanent


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


Why do some people find almost impossible to lose weight, despite their numerous serious attempts to get slim even using sophisticated diets, exercise, pills etc?


What we have learnt from science might surprise you ...

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Empower your days with a good coffee

benefits of coffee
The power of coffee


Coffee, the mayor nature source of caffeine, is a wonderful natural energy drink with lots of physiological and pharmacological properties. Either if you are a coffee lover or you are under a muscle building or weight loss program, perhaps you should consider adding a caffeinated drink to your daily routines (tips: the average cup of filter coffee contains 140mg of caffeine compared with 100mg in instant coffee and only 75mg in tea). Caffeine is absorbed in the small intestine, metabolised in the liver cell and distributed to body tissues within 45 minutes of ingestion.


Though coffee has a long history of being blamed for many ills, recent research indicates that coffee may not be so bad at all. 



What are the benefits of coffee

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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


Congratulations to all medal winners, participants and also the many other who did not manage to classify for competition. Remember that "the hard and long way for participation could be as important as winning because without that part we would never win ;-) "

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Have a happy Valentine's Fitness Day

Fitness and Valentine's Day
Fitness and Valentine's Day

It’s Valentine’s Day and for romantic couples that probably means a crazy weekend full of yummy foods and highly caloric deserts. It is only once a year but better do not let this throw off your New Year’s goals for keeping yourself fit and healthy.


There are many ways you can take healthy food choices and maintain a workout schedule with your partner and still having a very romantic weekend. You could, for example, go for a walk on top of a hill or beach with a nice view and bring your picnic basket with your own choice of heathy foods. Being outdoors with the person you love is certainly a great healthy choice. This way you will probably enjoy eating guilt free because you have plenty of time to burn out your extra calorie by walking while enjoy being together with your love one.

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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 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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