Pablo Villegas Pérez, Graduate in Physical Activity and Sports Sciences. Expert in Electrostimulation. Title of Higher Bodybuilding, Fitness and Bodybuilding Trainer. European Certificate of Level 3 of Multipurpose Trainer.
We enter one of his personalized trainings that he performs to Elena Valencia Villegas, an international model who has occupied numerous magazine pages, walked with many brands and who knows how important it is to take care of yourself and be healthy in order to perform 100%. From the pages of Pozuelo IN he will give us some notions of how, not only in the face of summer, we can get a good silhouette and be healthy. dan bilzerian snapchat video
By PABLO VILLEGAS
To begin, I would like to ask a series of questions: Do we carry out physical activity continuously? Do we have a good diet? Do we rest properly? These are frequent questions we ask ourselves, when we want to get down to business with our bodies.
Many times we are not continuous with our training or we do not directly train. Not to mention the different contrasts to which our body is subjected at different times of the year: before and after Christmas, before summer … They are situations that occur regularly, without knowing how harmful they can be to our body. We must try to maintain a healthy life over time, although at certain times we have to “polish” our figure, but that it is only those small touches to be fit for specific annual seasons.
On the other hand we have the diet, which without going into specific details, I would like to highlight if we are able to maintain a balanced diet, I do not mean a strict diet, but a daily nutritional amount based on 5 meals, with their amount of carbohydrates of carbon, proteins and lipids. Meals that allow us to be flexible, to be able to eat everything without excesses and make us find ourselves in a healthy point of life. All this, without underestimating the different personal objectives, always from the point of view of the beauty and general health of a person.
Finally, we have the question of rest, the body is a machine and therefore it needs fuel, movement and rest or recovery. Rest between workouts, during and after workouts is very important.
The three fundamental pillars of a healthy and balanced life focus on a balanced diet, physical exercise and rest. If we look from another point of view we can talk about 70% food, 20% training and approximately 10% rest.
Regarding the objective of this section, Beauty and Health, we start by talking about training.
All training requires an evolution or progression. The basis of efficient training is characterized by good execution technique. Training is a hard and sacrificial path that must go hand in hand with a great professional. This is where the figure of a personal trainer comes in. A professional who must have a good theoretical base, practical experience and continuous training, which will allow you to be a great professional in this field. To maintain a healthy, athletic and beautiful body, we must perform the combination of cardiovascular exercises and toning exercises.
Cardiovascular or aerobic are known to involve large muscle groups, a high oxygen requirement, and depending on intensity, a greater or lesser metabolic acceleration. Among its most significant benefits, we find: increased lung capacity, increased strength, endurance and agility, improves blood flow and the immune system, as well as decreased blood pressure, among others.
Not only do we oxidize fats with aerobic exercise, the famous myth “weights don’t lose weight” is not correct. Gaining muscle burns more fat, since muscle is a metabolically active tissue, so it needs calories to maintain itself that you will obtain in measure of said fats. There is an important fat oxidation, increased muscle mass and aerobic capacity that are obtained with toning or hypertrophy exercises.
There are different aerobic work systems and systems that combine strength-resistance, currently we have a great diversity of training systems: HIIT, BODY PUMP, AEROBIC, STEP, ZUMBA, FUNCTIONAL, SUSPENSION, CARDIO BOX, BODY COMBAT … But there is a system of training, which I’m going to extend a little more about, which is electrostimulation training.
For many false myths that exist on the web, it is a system that has great benefits as long as it is used by a professional expert in sports science.
Many are the studies found in pages of international scientific publication, which describe the positive progress in different diseases and the evolution in the performance of various sports.
With electrostimulation we work more than 300 muscles of our body at the same time, therefore, it has great benefits for the rehabilitation of muscle and osteoarticular injuries. Reduction of stress and anxiety, reduction of fat and cellulite levels, increase of basal metabolism, increase of muscle mass, postpartum recovery, reduction of hypertension and associated pathologies, reduction of back pain, improvement of the tone of the skin, as well as improving aerobic and anaerobic capacity.
On the other hand, we have food, a fundamental and essential pillar when it comes to talking about health and beauty. It is very important to put ourselves in the hands of professionals when starting a diet. Without going too far, and avoiding the different objectives a little when it comes to gaining or losing muscle mass, we will focus on a balanced diet. To maintain a good level of nutritional health, it would be advisable to take 5 to 6 meals a day, with the necessary carbohydrates, proteins and lipids. We should take a lot of fruit, vegetables, cleansing infusions, eat more times a day and less, eat slowly and without stress, try to consume protein after training (main nutrient for muscle recovery), take good fats,
Finally, rest, although it occupies a smaller percentage, is very important to have a good progression. Both rest during training, which will allow us to oxygenate our muscles, load the lungs and regain strength, will allow us to continue the following series with the same intensity; such as rest after a workout, which will allow our muscles and our bodies to rest and recover as quickly as possible to continue training.