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Motivation does not last forever, and when it is gone, only discipline remains. Discover 5 tips to achieve your fitness goal. In December and January, the goal of going to the gym is one of those that occupies the first places on the lists of New Year’s resolutions, and of course the biggest motivation is to lose the kilos we gain during the holidays, but, It’s enough? First of all, we must clarify the difference between motivation and discipline. There are multiple reasons to enter the gym, some do it for health, others to look better physically, to overcome complex stages, etc. But this motivation is just an emotion, which is characterized by being of high intensity, but of short duration, while to remain firm and adopt the habit of exercising, perseverance is needed, a quality that is not concentrated in the intensity but in duration, is something rational. There is no single strategy to try to stay focused on the goal, that is why we bring 5 tips for you to acquire discipline in the gym. 21 DAYS IS THE MINIMUM TO CREATE THE HABIT Constant repetition is the success in the formation of behaviors. According to multiple studies and psychologists, the brain’s unconscious takes this time to create learning and ultimately store it as a habit. Every 21 days people regenerate cells and this is the time it takes for them to record new information, since our brain assimilates the changes gradually. Therefore, if during these days you attend the gym or make a contribution of nutrition and activation to your goal, even without wanting to, you will soon do it as part of your routine and you will no longer see it as a huge effort. ADD A REMINDER Part of creating habits is remembering that every day we must execute an action. An excellent way is to add the training schedule and each meal to the calendar or alarm. The notifications on your cell phone or computer will remind you of your duty and this begins to generate the habit, which will soon become discipline when you see the progress. INVEST MONEY IN THIS LIFESTYLE One of the most common and effective strategies to acquire this habit is to invest. Paying the gym membership makes it feel like a commitment to attend, having the right clothes and items reminds you of what you are looking for. This is a cognitive bias called the bad investment fallacy, which makes people cling to the goal, because they don’t want to think that it is a bad investment, because it took time and money. However, this strategy must always be accompanied by another, since you must keep in mind that although it works for a time, it is a psychological game that will not be sustained over time and is reflected in the statistics of The Fitness Industry Association, which reveal that after 24 weeks many abandon the goal. BOMB YOUR BRAIN WITH RELATED INFORMATION We spend too much time on social networks, so we have to use them to our advantage, since they affect our behavior by exposing us to content and the probability that we end up copying what we see there increases. It’s time to delete the accounts that are not going to help you, all that content about parties, junk food and people who give in to their cravings, and start following accounts of gyms, athletes, nutritionists and fitness motivation phrases, this way When you look at your feed, you will only find people who already do what you want to achieve and will push you forward. REWARD YOUR TRAINING There is no better way to motivate yourself than with a reward, it is a technique that has worked for thousands of years and continues to do so today. This is much better known as classical conditioning, the relationship between stimuli and responses. When you achieve small goals, a reward will help you continue. Stimulating your brain with something you like will create a direct relationship between enjoyment and the new habit. There are positive reinforcements such as a cheat meal after a week of intense training, a massage to relax, a new product that you want, etc. Staying motivated is easy for short periods of time, however, although it will be a challenge to create discipline, it is the most effective strategy to reach the goal, because it doesn’t get easier, you get stronger. Follow these simple tips and you will soon see how far you have come in the gym.

This year you can achieve your dream of being more toned, here I give you some practical tips to help you achieve it. This is the year to finally achieve what you’ve always wanted. Toning and increasing your muscle mass are two goals that you can achieve if you properly combine your nutrition and training. Here we tell you how to achieve it. It is important to remember that good muscle quality will help you live longer with a better quality of life. Training to gain muscle mass. It exerts mechanical tension. Your muscle will get stronger if you force it to overcome resistance, that is, to apply force. This tension must be raised gradually because if what you want is to increase your muscle mass you cannot always lift the same weight. When it comes to increasing muscle mass there are some exercises more effective than others. Those that involve larger muscle groups such as squats, deadlifts, and shoulder presses are excellent options. Other exercises that should be included are those that you can do even with your own body weight or with the use of barbells, dumbbells or kettlebells. An example of these exercises could be the “chin up”. There are other so-called isolated exercises to strengthen specific areas that, due to their location or function, require specific movements. This is the case of small muscles such as the biceps or calves, for which you can schedule a specific strengthening session. As for frequency, the most recommended, according to experts, is to perform two workouts per muscle group per week, which guarantees effective rest. Strategies: -Lift more and more weight gradually.-Vary the exercises.-Increase the number of repetitions with the same weight-Reduce rest times between sets-Change the intensity according to the objective (power, volume, maximum strength, etc.). There is variability in the response that some people have to strength training, and training changes depending on your objective, so do not hesitate to seek the advice of a training professional to ensure adequate planning and better results. Food to increase muscle mass As your goal is to increase muscle mass, you must pay close attention to protein, which is the raw material for your muscle mass, obviously without neglecting the rest of the macronutrients. Remember that you should consume between 1.2 and 2.0 grams of protein per kilogram of weight daily. Keep in mind that these are grams of protein and not grams of food. For example, a 100-gram chicken breast can have up to 25 grams of protein. So if your weight is 70 kilos you should consume between 84 and 105 grams of protein daily. To learn more about what to eat to increase your muscle mass you can write me a message here. In the case of carbohydrates, it is very important to maintain an adequate intake as they help us have enough energy for training sessions. A good option is to consume more carbohydrates during training days and less on rest days. Find out which are the best post-workout foods with the guide of my program. You’re probably wondering if you should consume a protein supplement and the answer is it depends. If you are consuming the grams of protein from your daily diet, you do not need to do any type of supplementation. To know which are the best supplements of animal or plant origin, you need to have the advice of an expert in sports nutrition who can help you establish what time of day to consume them and what foods to combine them with to achieve better results when it comes to exercise. gain muscle mass. When you train for this or any physical goal, remember that health is above your goal. So always train and feed yourself prioritizing it, don’t overdo it, enjoy the process and get advice from experts.

The super snack for muscle building In the search for the perfect snack to enhance muscle growth, tuna emerges as a true superfood. With the excuse of Tuna Day being celebrated on May 2, let’s explore why this essential fish should have a prominent place in the diet of anyone aiming to increase muscle mass. Since ancient times, tuna has been a pillar in the human diet. Its culinary versatility, combined with its nutritional value, make it an outstanding option for those looking to increase their muscle mass. With different varieties, such as albacore and yellowfin tuna, this fish offers a unique combination of high-quality proteins, omega-3 fatty acids and other nutrients essential for health and muscle development. Tuna is an excellent source of protein, a fundamental component in the construction and repair of muscle tissues. Compared to other protein sources, this food stands out for its complete amino acid profile and easy digestion, making it an ideal choice for fueling muscles after an intense workout. In addition to its protein content, tuna is rich in omega-3 fatty acids, a type of healthy fat with a number of health benefits, including reducing inflammation and supporting cardiovascular health. For athletes and fitness enthusiasts, omega-3s play a crucial role in optimizing performance and muscle recovery. The omega-3 fatty acids present in tuna help reduce muscle inflammation after exercise, thus speeding up the recovery process and minimizing the risk of injury. Additionally, these fatty acids promote blood flow to the muscles, which can improve the delivery of essential nutrients and oxygen during exercise, increasing endurance and overall performance. The culinary versatility of tuna makes it a star ingredient in a variety of delicious and nutritious dishes. From fresh salads to more elaborate dishes like sushi and ceviche, the options are endless. For those looking for a quick and easy snack, canned tuna options are especially convenient. Tuna salads with fresh vegetables and healthy dressings, tuna wraps with avocado, and tuna sandwiches on whole wheat bread are tasty, nutritious options that can satisfy hunger and support muscle-building goals. For the more adventurous in the kitchen, fresh tuna offers exciting opportunities. From tuna tartare marinated in soy and ginger sauce to sushi rolls stuffed with fresh tuna and avocado, the possibilities are endless. To learn more about the benefits of tuna and find delicious recipes, you might be interested in Five reasons to consume tuna. When incorporating tuna into your daily diet, it is important to take into account some practical and nutritional considerations. Fresh tuna is a great option when available, but canned tuna can also be a convenient and affordable alternative. When choosing canned tuna, it’s important to look for options in water or olive oil, rather than less healthy vegetable oils. Concerns about the mercury content in tuna are important to be aware of, especially for those who consume large quantities regularly. Opting for smaller varieties of tuna, such as light tuna, and limiting consumption to a few servings per week can help reduce mercury exposure. Additionally, combining tuna consumption with a balanced diet that includes a variety of foods rich in protein, complex carbohydrates, and healthy fats is essential to optimize muscle-building results. Paired with a proper exercise regimen, tuna can be a powerful ally in the quest for lean muscle mass and optimal health. Whether canned or fresh, tuna offers a unique combination of high-quality protein, omega-3 fatty acids, and other essential nutrients that can support muscle-building goals and improve athletic performance. This fish is not only delicious, but has also been recognized as an invaluable ally in promoting balanced nutrition and an active lifestyle. Consider making tuna your ultimate muscle-building snack. Your body and muscles will thank you. If what you want is to achieve your goal of increasing your muscle mass, we invite you to consult our nutrition coaches. Click here and get a nutrition plan based on your tastes and needs.