100% free online healthy weight programs

Virtual Personal Trainer Online Training method

the best online weight loss program

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

unique online scientifically proven methodology
Unique online scientifically proven methodology
Weight loss science-driven approach
Weight loss science-driven approach
Virtual Personal Trainer scientifically proven
100% free healthy weight programs

Virtual Personal Trainer's method, tools and apps have been clinically and scientifically validated and published in Internationally recognized journals


Virtual Personal Trainer uses a combination of logical and intuitive online tools with a simple Energy Balance logic "whatever comes IN (extra calorie intake (food and drinks)), must come OUT (physical activity/right nutrition)and other science  and unique concepts (see below) to set the right weight for you and achieve your fitness and wellness goalsAnd most important, our method only "Balance Your Meal Habits" without sacrificing the foods you love (read more).

What is new in our method, tools and apps?

It's truly clinically tested, validated and scientifically proven

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

Unlike other methods or websites offering clinically or scientifically tested products or services simply based on bias or even fake laboratory results (studies not really conducted, supervised or reviewed by experts in the area of study), Virtual Personal Trainer's methodology, tools and apps have been subjected to peer review by a bunch of Internationally Recognized Scientist Journals. 

Virtual Personal Trainer preset weight within "the Healthiest area (HA)"

the healthiest body weight
the healthiest body weight

The Body Mass Index (BMI) is a valid measurement of weight in relation to health. What makes Virtual Personal Trainer unique in comparison to other methods is that we preset people's ideal weight within the HA, one of the keys for long-term weight loss success


What this really means?


It is probably a common unknown "issue" from many fitness trainers, dietitians and even doctors to try to preset people's "ideal weight" near by the normal BMI line (see attached graphic; X-axis presents weight in kilograms and Y-axis represents time in years) as soon as possible and let people by their own after program completion giving people the false impression that they already got the ideal weight they wanted and that is all. The reason could be that they are just trying to get a quick success case and close it as soon as possible so that they can pursue other cases, or simply they are just not aware of a better and more secure method. Whatever the reason setting the ideal weight too near the normal line is a bit "risky" because of two important reasons:


  • first, we are not giving enough time to really "preset the ideal weight" for you.. read more;
  • and second reason, we are so close to the "overweight BMI line" that is really easy to go back on weight again in a really short period of time.


The unique method Virtual Personal Trainer uses is to preset people's ideal weight within what we call the "Healthiest Area" (HA) and most important to keep it over time (long-term success) (see time lines in the graphic representing my own case going from 101kgs to my healthiest weight of 65 kgs (within the HA) and how it was kept over time). By doing so any potential temporary weight gain for example because of any family event, holiday, business trip, sickness, injury or any other temporary extra caloric situation (see red line peaks in the graphic) it will never translate into an overweight body since we are keeping our body weight by definition within a HA. Furthermore, working within the HA will also prevent you from suffering any potential future underweight episode. And importantly, the longer you manage to keep your body weight within the HA, the bigger your chance to make it permanent because of the physical and psychological dependencies you will create due to the obvious health benefits you will get out of it. Read more on how the HA values compare to BMI.


In summary, setting your body weight within the HA will keep you away from any potential overweight or underweight risk, thus avoiding a considerable health risk. And most important, presetting our IDEAL BODY WEIGHT LONG-TERM WITHIN THE "HA" OVER TIME AS LIFESTYLE will guarantee our dream of having a long lasting ideal body and a higher life expectancy.

Here is an animated video of how our approach should be successfully implemented.


In summary, setting your body weight within the HA will keep you away from any potential overweight or underweight risk, thus avoiding a considerable health risk. And most important, presetting our IDEAL BODY WEIGHT LONG-TERM WITHIN THE "HA" OVER TIME AS LIFESTYLE will guarantee our dream of having a long lasting ideal body and a higher life expectancy.

virtual personal trainer one click to health app
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<<< to calculate your BMI, Ideal Weight and Healthiest Area NOW!

fitness goal setting

Setting new goals


Virtual Personal Trainer unique method sets 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 summarize in the two most important:


  • the Energy Balance ("Calories In vs Calories Out") explained above still holds true. In other words, the calorie intake that worked for you when you were 250 lbs does not work any more once you are 200 lbs.
  • The other reason is purely psychological. Most of us will quit any weight loss program if we are trying to lose too many kilos at once. Human psychology and motivation however seem to work much better by distributing weight loss over different periods of time. For example, as you can see in the graphic above, this is actually my real weight loss plan, I started at 223 lbs (101 kgs). My first goal was to lose 27 lbs, then other 25 lbs and finally another 25 lbs. If I had planned to lose 77 lbs (35 kgs) at once I would have probably quit immediately. Notice that weight goals should be complementary with calorie goals. In other words, from the original 3000 kcals/day i was eating when I was 223 lbs, my first goal was to reduce it to 2500 kcals. Second and third goals were 1800 and 1600 respectively by doing little exercise. When I reached my ideal weight of 143 lbs and managed to make it a life style over time i was actually able to eat an average of 1800-2000 kcals/day by increasing my activity level and this has been maintained for years till now and hopefully forever.

Same goes with new fitness goals.

building weight loss motivation

Building 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 probably the keys for building up positive-thinking and long-term motivation, as well as successful habit-formation.

In this study  long-term motivation was key to success. Our online training approach implement efficient motivational strategies to guaranty our the successful implementation of all our programs. Join our Motivate Me channel for tips and inspiration to help growing up your necessary motivation to succeed in all your long-term goals.

virtual personal trainer weight loss motivator app
Stay motivated

promoting health

A different and unique way of promoting exercise, diet and health


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. 


Virtual Personal Trainer uniqueness however comes from promoting a balance between both speeding aerobic and anaerobic workout with short or no rest between sets for fast weight loss programs ... read more ... with faster results if it is combined with some sort of food plan.... read more

integrating health, technology and social networks

Integrating health, technology and social networks

Social networks and mobile / wearable technology and apps are playing a major role in keeping people on track with their healthy habits. Knowing about different types of behavior is crucial for designing and developing technology and social networks as a tool for persuasion. In order to make people successful in making lifestyle changes they need to get involved and using social network and technology is a key element with a very promising future. Have a look to our apps specially designed to reach your goals. Getting fit and healthy has never been so easy!

Do you want to be part of an experimental health program?


Tell us your experience creating new goals and setting and keeping your Healthiest Area


We encourage you to test what has been discussed on this blog by yourself and let us know about your experience, your progress and achievements in the comments section belowThe results of these experimental program will be presented at international conferences and hopefully published in high impact medical and scientist journals. Your involvement and interaction as well as your contribution is important for us since the information and voluntary donations you provide will be further used for adapting, modifying and improving our programs.


Have you tried already and no results?


Perhaps you pushed yourself too much to get quick results. All good things come in time! Give it another chance!


Important notice 

Virtual Personal Trainer approach is recommended for healthy adults only. This site is not intended for use by minors or individuals with any type of health condition. Such individuals are specifically advised to seek professional medical advice prior to initiating any fitness or nutrition effort or program.

Virtual personal Trainer gives the motivation you need to reach your goals

Mike, USA

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Comments: 2
  • #2

    get redirected here (Thursday, 25 January 2018 10:01)

    The gorgeous post learned a great deal Thanks greatly!

  • #1

    diet program (Wednesday, 26 April 2017 16:31)

    Your brain is much slower to receive signals about fullness from drinks that contain calories than when receiving fullness signals from food. Therefore, by the time your brain figures out you've had too many calories in that Cherry Coke, it's too late - you've overconsumed