{"id":2349,"date":"2014-11-28T11:37:23","date_gmt":"2014-11-28T11:37:23","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?page_id=2349"},"modified":"2017-05-30T19:27:13","modified_gmt":"2017-05-30T19:27:13","slug":"empezando-con-la-aptitud-fisica","status":"publish","type":"page","link":"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/empezando-con-la-aptitud-fisica\/","title":{"rendered":"Fitness \u2013 Primeros pasos"},"content":{"rendered":"

\u201c<\/strong>Un obst\u00e1culo clave para alguien que est\u00e9 considerando un r\u00e9gimen de ejercicios; no es que no hay suficiente informaci\u00f3n disponible sobre ejercicios, sino que hay demasiada\u201d<\/p>\n

Una buena gu\u00eda que encontr\u00e9 recientemente en l\u00ednea est\u00e1 en Suplementos Monster<\/a>, es un libro electr\u00f3nico llamado KickStart 2015; puedes Haga clic en la imagen a continuaci\u00f3n para descargar una copia<\/span>:<\/p>\n

\"Libro<\/a>
http:\/\/monstersupplements.com\/kickstart2015<\/a><\/figcaption><\/figure>\n

Fitness \u2013 Mantenlo simple\u00a0<\/strong>
\nSi eres completamente sedentario y est\u00e1s fuera de forma:
\nEmpieza con una clase de fitness completa, como boxercise o circuitos. Contacta con el instructor con antelaci\u00f3n, expl\u00edcale que est\u00e1s completamente fuera de forma y un poco preocupado, etc. Un buen instructor te tranquilizar\u00e1 y te dir\u00e1 que puedes abandonar la clase cuando lo necesites, hasta que est\u00e9s lo suficientemente en forma para completar toda la rutina.<\/p>\n

Comience el entrenamiento con pesas.
\nEl entrenamiento con pesas es la mejor manera de cambiar tu f\u00edsico. Si tu objetivo es verte bien, el entrenamiento con pesas es imprescindible para el 99% de las personas.
\nTe recomendar\u00eda entrenar con un amigo experimentado o pagar a un entrenador personal para que te ayude con las primeras 4 o 5 sesiones.<\/p>\n

Hay un sistema de entrenamiento completo. aqu\u00ed<\/a><\/p>\n

Dieta \u2013 Mantenla simple tambi\u00e9n<\/strong>
\nLa dieta es lo m\u00e1s dif\u00edcil. Es relativamente f\u00e1cil entrenar tres veces por semana, pero la dieta es un estilo de vida, y es constante.
\nElimina el az\u00facar y los alimentos fritos.<\/span>. Elimina tambi\u00e9n la comida para llevar. Probablemente eso sea todo lo que necesitas hacer. Cuando est\u00e9s en tu peso ideal, considera tomarte un d\u00eda de descanso el fin de semana.
\nOtro buen consejo: es comer conscientemente<\/span>.
\nAntes de comer cualquier cosa, t\u00f3mate un momento para apreciar el trabajo y el esfuerzo (y potencialmente el sufrimiento) que se ha invertido en cosechar, transportar, etc. los alimentos y s\u00e9 consciente de lo que comes durante el proceso de comer:
\nNo comas nada mientras ves la televisi\u00f3n<\/span>, Es un gran consejo. No es complicado, solo requiere fuerza de voluntad.<\/p>\n

Establecimiento de metas<\/strong>
\nComo se describe en el libro Monster Supplements, establecer objetivos es importante.
\nEstablezca un objetivo de resultado espec\u00edfico, por ejemplo, "Quiero llegar a una cintura de 32 pulgadas para el 1 de marzo".\u201c
\nY establecer objetivos de proceso: "Lo lograr\u00e9 eliminando todo el az\u00facar y los alimentos fritos".\u201c
\n\u201cIr\u00e9 al gimnasio dos veces por semana\u201d<\/p>\n

Esto te ayuda a mantenerte concentrado y motivado. Recuerda estos objetivos imprimi\u00e9ndolos y peg\u00e1ndolos en tu refrigerador.
\nTenga en cuenta estos objetivos tambi\u00e9n a la hora de comprar alimentos.<\/p>\n

Ayuda adicional<\/strong>
\nUn compa\u00f1ero de entrenamiento, un entrenador personal o incluso un formulario de fitness interactivo como muscletalk.co.uk o reddit.com te ayudar\u00e1n a mantenerte motivado.
\nEl primer mes o dos siempre son los m\u00e1s dif\u00edciles.
\nSin embargo, recuerda que los ejercicios son muy adictivos, al igual que el concepto de dominio y mejora. En cuanto veas mejoras y progreso, lo m\u00e1s probable es que te enganches.
\nLa parte m\u00e1s dif\u00edcil es convertirlo en parte de una rutina y mantenerlo durante el primer mes o dos.<\/p>\n

 <\/p>\n

Aqu\u00ed hay una infograf\u00eda, basada en el libro electr\u00f3nico:<\/p>\n

 <\/p>\n

\"Infograf\u00eda<\/a><\/p>\n

 <\/p>\n

 <\/p>\n

 <\/p>\n

Y aqu\u00ed est\u00e1 la versi\u00f3n conmigo:<\/p>\n

 <\/p>\n

\"Infograf\u00eda<\/a><\/p>\n

 <\/p>\n

 <\/p>","protected":false},"excerpt":{"rendered":"

\u201cA key stumbling block for someone contemplating a fitness regime; isn’t that there\u2019s not enough fitness information available, there’s far too much\u201d A good guide that I have recently found online is at Monster Supplements, it is an ebook called KickStart 2015; you can click the image below to download a copy: Fitness – Keep […]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"parent":251,"menu_order":0,"comment_status":"open","ping_status":"open","template":"","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_crdt_document":"","footnotes":""},"class_list":["post-2349","page","type-page","status-publish","hentry"],"yoast_head":"\nFitness - Getting Started - Fitness & MMA Blog - BlackBeltWhiteHat.com<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blackbeltwhitehat.com\/es\/articulos-de-mma\/empezando-con-la-aptitud-fisica\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Fitness - 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