{"id":11952,"date":"2021-01-05T12:17:00","date_gmt":"2021-01-05T12:17:00","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=11952"},"modified":"2021-01-09T12:59:17","modified_gmt":"2021-01-09T12:59:17","slug":"consejos-para-ponerse-en-forma-en-2021","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2021\/01\/05\/consejos-para-ponerse-en-forma-en-2021\/","title":{"rendered":"Consejos para ponerse en forma en casa en 2021"},"content":{"rendered":"<figure class=\"wp-block-embed is-type-rich is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<span class=\"embed-youtube\" style=\"text-align:center; display: block;\"><iframe loading=\"lazy\" class=\"youtube-player\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/pdbkg72IwxA?version=3&#038;rel=1&#038;showsearch=0&#038;showinfo=1&#038;iv_load_policy=1&#038;fs=1&#038;hl=es-ES&#038;autohide=2&#038;wmode=transparent\" allowfullscreen=\"true\" style=\"border:0;\" sandbox=\"allow-scripts allow-same-origin allow-popups allow-presentation allow-popups-to-escape-sandbox\"><\/iframe><\/span>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">No lo pospongas: toma un bloc de notas ahora o abre un documento de Google y toma algunas notas.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Obtenga un plan espec\u00edfico <\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Escribe dos razones por las que quieres ponerte en forma. S\u00e9 lo m\u00e1s espec\u00edfico posible: por ejemplo, para tener m\u00e1s energ\u00eda para jugar con mis hijos y estar menos gru\u00f1\u00f3n.<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Establecer objetivos de resultados, por ejemplo, perder 5 cm de cintura para el 28 de febrero. <\/li><li>Establecer objetivos de proceso, por ejemplo, eliminar todo el az\u00facar o hacer ejercicio durante 30 minutos, 5 veces por semana. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Los objetivos de resultados son el resultado; los objetivos de proceso son c\u00f3mo lograr\u00e1 el resultado.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Anticipa obst\u00e1culos: por ejemplo, personas que te ofrecen comida azucarada o que quieren comer frente al televisor por la noche. Anota los obst\u00e1culos que probablemente encontrar\u00e1s y las soluciones. Por ejemplo, pide a todos en el trabajo que te apoyen si es posible, por favor... y diles por qu\u00e9 quieres bajar de peso. <\/li><li>S\u00e9 responsable. A menos que alguien te apunte con una pistola a la cabeza y te obligue a comer alimentos poco saludables, debes ser responsable de tu dieta y estilo de vida. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Tener un protocolo espec\u00edfico de dieta y ejercicio.<\/li><li>No necesitas ir al gimnasio para hacer ejercicio. Intenta acumular pasos o hacer ejercicio durante el d\u00eda.<\/li><li>Utilice intervalos de tabata<\/li><li>El entrenamiento de fuerza ayuda a mantener la masa muscular durante la dieta. Incluso con solo 20 minutos semanales, puede marcar una gran diferencia. <\/li><\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Aqu\u00ed tienes una hoja de c\u00e1lculo de Google para que puedas empezar a planificar:<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/docs.google.com\/spreadsheets\/d\/1GcuOhsFET6Nt8QN2fHXL0Bod-7gTrPhEACjXJ-V0EHE\/edit?usp=drivesdk\" rel=\"nofollow\">https:\/\/docs.google.com\/spreadsheets\/d\/1GcuOhsFET6Nt8QN2fHXL0Bod-7gTrPhEACjXJ-V0EHE\/edit?usp=drivesdk<\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Recuerda que se necesitan unas 10.000 horas de pr\u00e1ctica para alcanzar la excelencia en algo, pero de 5 a 10 horas para alcanzar un nivel intermedio. Por lo tanto, en tan solo unas semanas de entrenamiento podr\u00edas dominar f\u00e1cilmente, por ejemplo, el running o el entrenamiento en circuito. <\/p>","protected":false},"excerpt":{"rendered":"<p>Don&#8217;t procrastinate &#8211; grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. Be as specific as possible &#8211; to have more energy to play with my children and be less grumpy for example. Set Outcome Goals [&hellip;]<\/p>\n","protected":false},"author":41980142,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"font":"","enabled":false},"version":2},"jetpack_post_was_ever_published":false},"categories":[5189],"tags":[173981,9227,784152946,123062,34941026],"class_list":["post-11952","post","type-post","status-publish","format-standard","hentry","category-fitness","tag-173981","tag-diet","tag-fitness","tag-getting-fit","tag-mma-2"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.7 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Tips on Getting Fit at Home in 2021 - Fitness &amp; 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\/2021\/01\/05\/consejos-para-ponerse-en-forma-en-2021\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tips on Getting Fit at Home in 2021 - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"Don&#8217;t procrastinate &#8211; grab a notepad now or open a Google Doc and take some notes Get a Specific Plan Write down 2 reasons Why? you want to get into shape. 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Be as specific as possible &#8211; to have more energy to play with my children and be less grumpy for example. 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Tener m\u00e1s energ\u00eda. No odiarme a m\u00ed mismo. Ganar peleas. Ser f\u00edsicamente fuerte. Estar en forma. Menos inflamaci\u00f3n. Mejor salud mental. Aprender nuevas habilidades al hacer tipos espec\u00edficos de ejercicio, por ejemplo, levantamiento ol\u00edmpico. Mayor autoestima. Mejor salud bucal\/dientes. No convertirme en un sudoroso\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":9546,"url":"https:\/\/blackbeltwhitehat.com\/es\/2018\/10\/14\/objetivos-intrinsecos-vs-objetivos-extrinsecos\/","url_meta":{"origin":11952,"position":1},"title":"Metas intr\u00ednsecas vs. metas extr\u00ednsecas: c\u00f3mo pueden obstaculizar el \u00e9xito y la felicidad","author":"Dave","date":"octubre 14, 2018","format":false,"excerpt":"Las metas se han asociado con la psicolog\u00eda deportiva y las personas de alto rendimiento en general durante varias d\u00e9cadas. Tambi\u00e9n est\u00e1n intr\u00ednsecamente ligadas al desarrollo personal y la psicolog\u00eda positiva. El tipo de meta que se establece es, en muchos sentidos, tan importante como el resultado. Los entrenadores y los atletas tienden a establecer metas extr\u00ednsecas o centradas en el resultado. Sin embargo, seg\u00fan Hardy\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2018\/10\/screenshot_20181014-212213.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":10823,"url":"https:\/\/blackbeltwhitehat.com\/es\/2019\/08\/28\/consejos-para-empezar-en-el-gimnasio-o-pasar-de-hacer-ejercicio-en-el-sofa-a-deportista-en-6-meses\/","url_meta":{"origin":11952,"position":2},"title":"Consejos para empezar en el gimnasio o hacer ejercicio (Planificador de ejercicios gratuito en formato PDF y Hoja de c\u00e1lculo de Google)","author":"Dave","date":"agosto 28, 2019","format":false,"excerpt":"Si no planificas y preparas tu nueva rutina, \u00a1est\u00e1s condenado al fracaso! Empezar y mantener un programa de ejercicio puede ser un reto, pero tambi\u00e9n muy gratificante. El cincuenta por ciento de quienes comienzan un programa de ejercicio lo abandonan en un plazo de seis meses. Puedes implementar diversas t\u00e9cnicas\u2026","rel":"","context":"Entrada similar","block_context":{"text":"Entrada similar","link":""},"img":{"alt_text":"Stretching","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2013\/12\/tedmat.jpg?resize=525%2C300&ssl=1 1.5x"},"classes":[]},{"id":8680,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/14\/objetivos-para-el-resto-de-2017\/","url_meta":{"origin":11952,"position":3},"title":"Metas para el resto de 2017","author":"Dave","date":"noviembre 14, 2017","format":false,"excerpt":"Objetivos de entrenamiento Objetivos de resultados Movilidad de hombros: poder agarrar mis manos detr\u00e1s de mi espalda para el 1 de enero Hacer 10 levantamientos turcos con 8 kg de peso para el 1 de enero MMA: tener una estrangulaci\u00f3n de guillotina efectiva de pie y en guardia para el 1 de enero MMA: poder saltar,\u2026","rel":"","context":"En \u00abMusings\u00bb","block_context":{"text":"Musings","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/reflexiones\/"},"img":{"alt_text":"goal setting","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=350%2C200&ssl=1","width":350,"height":200},"classes":[]},{"id":8239,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/10\/21\/como-seguir-una-dieta\/","url_meta":{"origin":11952,"position":4},"title":"C\u00f3mo seguir una dieta","author":"Dave","date":"octubre 21, 2017","format":false,"excerpt":"1. Ten un plan y una meta espec\u00edficos. Si dices &quot;Voy a comer sano&quot;, es menos probable que tengas \u00e9xito que si tienes una dieta espec\u00edfica o alg\u00fan tipo de pautas espec\u00edficas. Define claramente qu\u00e9 no puedes comer, por ejemplo, az\u00facar. Haz una lista de compras. Necesitas empezar tu\u2026","rel":"","context":"En \u00abFitness\u00bb","block_context":{"text":"Fitness","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/aptitud-fisica\/"},"img":{"alt_text":"sweet potatoes","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/sweetpotatoes.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]},{"id":7645,"url":"https:\/\/blackbeltwhitehat.com\/es\/2017\/08\/31\/entrenamiento-de-potencia-para-mma\/","url_meta":{"origin":11952,"position":5},"title":"Entrenamiento de potencia para MMA","author":"Dave","date":"agosto 31, 2017","format":false,"excerpt":"En las MMA existen tres tipos de luchadores: los que son grandes atletas (por ejemplo, Tyron Woodley), los que son t\u00e9cnicamente superiores (por ejemplo, Demian Maia) y los que poseen ambas cualidades (por ejemplo, GSP). 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Solo tienes que\u2026","rel":"","context":"En \u00abMMA\u00bb","block_context":{"text":"MMA","link":"https:\/\/blackbeltwhitehat.com\/es\/categoria\/artes-marciales-mixtas\/"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=350%2C200&ssl=1 1x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=525%2C300&ssl=1 1.5x, https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/08\/crossfit.jpg?resize=700%2C400&ssl=1 2x"},"classes":[]}],"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11952","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/users\/41980142"}],"replies":[{"embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/comments?post=11952"}],"version-history":[{"count":10,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11952\/revisions"}],"predecessor-version":[{"id":11963,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/posts\/11952\/revisions\/11963"}],"wp:attachment":[{"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/media?parent=11952"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/categories?post=11952"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/blackbeltwhitehat.com\/es\/wp-json\/wp\/v2\/tags?post=11952"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}