Learn how to train your mind as well as your body: Mental strength is as important as physical strength and helps you achieve your goals.
Be disciplined: keeping motivation high and always following a routine is key. Personally, there is no place for rest, in that you have to be strict.
Set goals: help keep your concentration and work towards your goals.
Having a training partner: this is a good way to add a little competitiveness. If you train with someone who is on a level of fitness similar to yours, you will motivate each other.
Rest well to get the most out of your workout. I go to bed early and get up early, especially before a game. Sleeping helps the muscles to recover.
A correct warm-up prevents injuries: before our workouts, we give a few laps to the pitch, do stretches and cardio. Make sure you do something similar in your workouts, even if it is running something before the gym, running on the treadmill or climbing the bike.
Mix your routines: I recommend a combination of cardiovascular exercise (eg running and / or rowing) and weight training, to ensure that the exercises have repercussions throughout the body, while increasing strength and endurance.
High Intensity Exercises: These are important for raising blood pumping and increasing vitality or endurance. We do many sprint exercises on warming up, which can also be incorporated into your workout in the gym or outdoors.
Cardio sessions: they are key to staying in shape. It is good to make cycles of about 30 minutes and increase the number as they grow stronger.
Incorporate exercise into your routine whenever possible: you can do a sit-up at home when you get up, or before going to bed. Generating a routine makes it a habit.
Proper Diet: A good workout should be combined with a proper diet. Mine is high in protein, with lots of carbs in grain, fruits and vegetables, avoiding sugars. I love the fish, especially the Portuguese grilled cod and in restaurants I usually order a steak accompanied by a salad.
Hydration: you have to stay well hydrated. Drinking water is essential and also avoiding alcohol.
Eat regularly: If you train regularly, it is important to keep your energy levels high. Sometimes I make up to six small meals a day, to make sure I give the maximum performance in each session.
I try to listen to music during training, it serves both to isolate myself as a motivation and to train better. I usually listen to hip hop and reggaeton.
Relax: training and physical sessions are important, but leading a relaxed lifestyle helps you get the most out of yourself physically and mentally.
Spending time with family and friends helps me relax and maintain a positive attitude.
Now you only have to ask the Vitonics if these 15 fitness tips, a little bit of photoshop and a lot of reggaeton are the key that “merengón” look like this in their latest snapshots.