{"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":"","_crdt_document":"","_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_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 v27.4 - 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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He created the concept of JKD - arguably the best style of fighting for self-defence (other contenders include MMA & Krav Maga). 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