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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.
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.
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.
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.
Además de su fundador, Entrenador Personal Virtual cuenta con la colaboración de un grupo de gente altamente cualificada que actúan como Consejeros Asesores Externos.
Jose Alvarez, Fundador y CEO de Entrenador Personal Virtual
- Dr. en Ciencias, Dietista y Emprendedor
Asesores médicos y técnicos
Irene Alvarez, Lic. Medicina
- Médico asesor
JM Gutierrez, Ing. Comp.
- Asesor Técnico
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.
When it comes to weight loss, the dilemma about what is better diet or exercise is alive. People often claim weight loss due to dieting ("tummy is lost in the kitchen”) while others claim that exercise is complementary for tuning muscles and give last touches into getting fit (“a six pack is built in the gym”).
But what is really better?
Let's say you have an event coming up and you wish to lose weight quickly, well fortunately it is never too late. If you lose weight quickly, you are more likely to continue losing weight. It's highly motivating!!” Here’s a healthy and fast plan "nutritionist approved" that allows you to slim down and feel awesome for that upcoming event. Right after, you just need to keep it going.
Here is the right approach!!!
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.
"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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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 ....
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.
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 the thing, you want to get fit but you do not want, or not have time, to join a gym, or maybe you are just an independent person. Or maybe you already have a gym membership but you are busy to make it in a regular basis or can not even make it at all. If this is your case then you are all set up to working out at home. The question is ... can you really have a decent workout at home? And the answer to this is .. of course you can!
Speed and resting time
Hing Intensity Interval Training (HIIT) refers to doing almost any type of exercise at a variable pace. For example, if you are walking or doing push-ups, vary the pace of the exercise. You can walk normally for a minute or so, and then speed up a bit, and then return to normal speed several times. For exercises like push-ups, do a few slowly and do others more quickly and, like walking, repeat these faster and slower intervals several times. Interval training helps the body to adjust its aerobic system (heart rate, breathing, and metabolism) to burn more calories to lose weight and strengthen and tune muscles. Allow Interval Training to arrange your exercise routine for better and faster results.
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.
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.
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?
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.
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 ....
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.
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....
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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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.
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.
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.
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.
It’s Valentine’s Day and for romantic couples that probably means a day full of delicious but highly caloric foods and deserts. I know you will say It is only once a year but better do not let this throw off your New Year’s resolutions.
There are many ways you can go for healthy food choices and maintain your workout schedule either by yourself or with your partner while still having a very romantic encounter. You could, for example, go for a romantic 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.
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.
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.
Virtual Personal Trainer
BEST WISHES FOR THIS CHRISTMAS SEASON AND DO NOT FORGET TO KEEP THE GOOD WORKOUT AND MEAL PLANNING ONGOING.
ALWAYS STAY HEALTHY AND FIT!
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.
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.
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.
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...
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.
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
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.
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....
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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 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...
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.
Besides its founder, Virtual Personal Trainer counts on the collaboration of a group of highly talented people acting as External Advisory Board.
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
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.
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 ;-)
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.
BEST WISHES FOR THIS CHRISTMAS SEASON AND DO NOT FORGET TO KEEP THE GOOD WORKOUT AND MEAL PLANNING ONGOING.
ALWAYS STAY HEALTHY AND FIT!
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.
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
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.
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.
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.
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.
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.
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 mood, mind 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.
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.
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" ....
"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 ....
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 ....
Besides our free Virtual personal Trainer version during this month we are giving from 15% off discount at any of our monthly personalized programs till even '3 months term free full-program subscriptions'.
To get the 15% off discount you just need to click on the "likes" icon below (both page like and post like). That's pretty simple :) You can directly redeem your discount right now by subscribing any of our personalized programs or .....
you can get more.....
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!
Virtual Personal Trainer
BEST WISHES FOR THIS XMAS SEASON AND DON'T FORGET TO KEEP THE GOOD WORK ONGOING.
ALWAYS STAY HEALTHY AND FIT!
-Virtual Personal Trainer-
Having control of your walking distances is a great start to start monitoring your daily activities. We recommend you use a pedometer or step counter phone application for calculating your daily distances. A pedometer is a great alternative to using GPS on your phone, it will help you to save battery. Either if you walk to your office or take a walk during your spare time as a daily routine, a pedometer can definitely give you an estimate of the distances you usually walk and the kcal you burn. This is a great way to start monitoring your daily habits. There are many pedometers for android phones and iphone. Just type the word step counter and you will find out many apps doing this job.
Here we give you an example of how to use Istep counter from android market. Istep is a Pedometer or Step Counter that help you record your everyday steps. It can be set up to be working all the time no matter if your phone screen is on/off, and it is optimized to keep a low battery usage. It also provide a tracking tool for BMI and height/weight tracking. Also this information will be backed up online. You can set up any step targets to achieve per day, notify you if no movement detected, get some statistics per day/month/year, etc.
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.
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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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.
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.
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.
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:
We are finally having the answers to the big mystery ....
What we have learnt from science might surprise you ...
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.
We are happy to announce the winner of our 3 months subscription draw "why you think online training can be a good choice". The selection was based on the most original idea out of all participants. The prize goes to Andrew Davison who sent us her contribution through our facebook page. Congratulations Andrew. You will have your free 3 months subscription for the program of your choice starting on April, 2014. Thanks to all participants and hope you participate in future events.
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.