{"id":8737,"date":"2017-12-29T16:27:33","date_gmt":"2017-12-29T16:27:33","guid":{"rendered":"http:\/\/blackbeltwhitehat.com\/?p=8737"},"modified":"2017-12-29T22:03:42","modified_gmt":"2017-12-29T22:03:42","slug":"como-ponerse-en-forma-en-2018-trucos-sencillos-para-ponerse-en-forma","status":"publish","type":"post","link":"https:\/\/blackbeltwhitehat.com\/es\/2017\/12\/29\/como-ponerse-en-forma-en-2018-trucos-sencillos-para-ponerse-en-forma\/","title":{"rendered":"C\u00f3mo ponerse en forma en 2018 (Trucos sencillos para ponerse en forma)"},"content":{"rendered":"<p>&nbsp;<\/p>\n<hr \/>\n<h2>S\u00e9 responsable: las excusas son para los ni\u00f1os y los chavs<\/h2>\n<hr \/>\n<p>Cuida tu alimentaci\u00f3n, tu estado f\u00edsico y tu salud f\u00edsica. Hacerse la v\u00edctima y se\u00f1alar con el dedo es un h\u00e1bito terrible en todos los aspectos de la vida; no solo te llevar\u00e1 a resultados menos favorables, sino que tambi\u00e9n puede llevar a... <a href=\"https:\/\/study.com\/academy\/lesson\/how-seligmans-learned-helplessness-theory-applies-to-human-depression-and-stress.html\">indefensi\u00f3n aprendida<\/a> y depresi\u00f3n. Aunque no sea l\u00f3gico, siempre es mejor hacerse cargo de los problemas, incluyendo los relacionados con la salud y el bienestar.<\/p>\n<p>Es <em>su<\/em> dieta y <em>su<\/em> Cuerpo, no culpes a nadie ni a nada por no estar en forma. No culpes a tus compa\u00f1eros de trabajo, amigos o pareja por ofrecerte comida azucarada; es tu boca, t\u00fa decides qu\u00e9 comes.<\/p>\n<p>\u201cNo tengo tiempo\u201d tambi\u00e9n es una excusa in\u00fatil: puedes ponerte en forma haciendo 2\u00a0<a href=\"https:\/\/www.huffingtonpost.com\/rebecca-mahoney\/health-and-fitness_b_5114012.html\" target=\"_blank\" rel=\"noopener\">Intervalos de Tabata<\/a> por semana, lo que supone un total de 8 minutos de ejercicio por semana.<\/p>\n<p>Mire la charla TED de Jocko Willink sobre propiedad extrema para obtener inspiraci\u00f3n que cambiar\u00e1 su vida sobre c\u00f3mo tomar propiedad y aceptar la responsabilidad:<\/p>\n<p>&nbsp;<\/p>\n<p><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\/ljqra3BcqWM?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><\/p>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2>Predecir obst\u00e1culos y vallas<\/h2>\n<hr \/>\n<p>Algunas cosas que definitivamente suceder\u00e1n:<\/p>\n<p>Perder\u00e1s la motivaci\u00f3n<\/p>\n<p>Inventar\u00e1s excusas<\/p>\n<p>Pensar\u00e1s \u201ca la mierda\u201d y ser\u00e1s <em>muy<\/em> tentado a comer comida basura<\/p>\n<p>Los compa\u00f1eros de trabajo te ofrecer\u00e1n comida basura.<\/p>\n<p>Comer fuera ser\u00e1 un poco complicado.<\/p>\n<p>La gente te dar\u00e1 dolor de o\u00eddos por ponerse a dieta (la gente critica lo que les hace sentir inseguros)<\/p>\n<ul>\n<li>Aseg\u00farese de tener una soluci\u00f3n y un proceso de pensamiento a seguir cuando ocurra cualquiera de las situaciones mencionadas anteriormente, porque ocurrir\u00e1.<\/li>\n<\/ul>\n<figure id=\"attachment_3185\" aria-describedby=\"caption-attachment-3185\" style=\"width: 640px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"3185\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2015\/10\/02\/copa-mundial-de-rugby-2015-tamano-altura-peso-velocidad\/heaviestrugbyplayer\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?fit=976%2C1500&amp;ssl=1\" data-orig-size=\"976,1500\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"HeaviestRugbyPlayer\" data-image-description=\"&lt;p&gt;Heaviest player&lt;\/p&gt;\" data-image-caption=\"&lt;p&gt;Uini Atonio &amp;#8211; 22 stone and 11lbs of him&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?fit=666%2C1024&amp;ssl=1\" class=\"size-large wp-image-3185\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?resize=640%2C984&#038;ssl=1\" alt=\"Uini Atonio - 22 piedras y 11 libras de \u00e9l\" width=\"640\" height=\"984\" \/><\/a><figcaption id=\"caption-attachment-3185\" class=\"wp-caption-text\">\u201c\u00a1Qu\u00edtate de mi camino! Necesito un pastel\u201d.\u201d<\/figcaption><\/figure>\n<hr \/>\n<h2>Tenga un plan espec\u00edfico<\/h2>\n<hr \/>\n<p>Hay demasiada informaci\u00f3n disponible sobre fitness y dieta\u2026 la \u201cparadoja de la elecci\u00f3n\u201d conduce a la indecisi\u00f3n.<\/p>\n<p>Crea un plan espec\u00edfico, no tiene por qu\u00e9 ser complicado, por ejemplo:<\/p>\n<ul>\n<li>\u201cDejar\u00e9 de comer az\u00facar o carbohidratos blancos (pan blanco, arroz, papas)\u201d<\/li>\n<li>\u201cNo beber\u00e9 alcohol m\u00e1s de una vez al mes\u201d<\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"8684\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/11\/14\/objetivos-para-el-resto-de-2017\/goalsetting2a\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?fit=810%2C483&amp;ssl=1\" data-orig-size=\"810,483\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"GoalSetting2a\" data-image-description=\"\" data-image-caption=\"\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a-e1515356797113.png?fit=810%2C483&amp;ssl=1\" class=\"alignnone size-large wp-image-8684\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/11\/goalsetting2a.png?resize=640%2C425&#038;ssl=1\" alt=\"establecimiento de metas\" width=\"640\" height=\"425\" \/><\/a><\/p>\n<p><strong>Escriba sus objetivos de proceso y objetivos de resultados.<\/strong><\/p>\n<p>Los objetivos del proceso son el &#039;c\u00f3mo&#039;\u2018<\/p>\n<p>Los objetivos de resultados son el \u201cqu\u00e9 y el cu\u00e1ndo\u201d<\/p>\n<p><strong>Los objetivos del proceso podr\u00edan incluir:<\/strong><\/p>\n<ul>\n<li>Ir al gimnasio una vez por semana<\/li>\n<li>Caminar 15 minutos todos los d\u00edas<\/li>\n<li>No comer az\u00facar ni carbohidratos blancos.<\/li>\n<\/ul>\n<p><strong>Los objetivos de resultados podr\u00edan incluir:<\/strong><\/p>\n<ul>\n<li>Perd\u00ed 5 cm de mi cintura para el 1 de febrero de 2018<\/li>\n<li>Ser capaz de hacer 25 flexiones con buena t\u00e9cnica para el 1 de febrero de 2018<\/li>\n<\/ul>\n<hr \/>\n<h2>Tenga una lista de compras saludable<\/h2>\n<hr \/>\n<p>He aqu\u00ed un ejemplo\u2026<\/p>\n<p><strong>Lista de compras<br \/>\nFruta<\/strong><br \/>\nPl\u00e1tanos<br \/>\nAr\u00e1ndanos<br \/>\nUvas rojas<br \/>\nmanzanas<\/p>\n<p><strong>Verduras<\/strong><br \/>\nPepino<br \/>\nCohete<br \/>\nBr\u00f3coli<br \/>\ncebolla roja<br \/>\nRemolacha<br \/>\nBatata<br \/>\nZanahorias<br \/>\nFrijoles rojos<br \/>\nTomates<br \/>\nHongos<br \/>\nPalta<br \/>\nAceitunas verdes<br \/>\nCol rizada<\/p>\n<p><strong>Carne y pescado<\/strong><br \/>\nSalm\u00f3n (no ahumado, idealmente tampoco de piscifactor\u00eda)<br \/>\nCarne de res alimentada con pasto<br \/>\npechugas de pollo<\/p>\n<p><strong>Otro<\/strong><br \/>\nAlforf\u00f3n<br \/>\nAvena<br \/>\nQueso feta<br \/>\nhuevos de gallinas camperas<br \/>\nHummus<br \/>\nNueces<br \/>\nAlmendras<br \/>\naceite de coco<br \/>\nAceite de oliva<\/p>\n<p>Tambi\u00e9n te pueden interesar los siguientes alimentos alcalinos, que tambi\u00e9n son muy saludables y excelentes para el bienestar y la p\u00e9rdida de peso:<\/p>\n<figure id=\"attachment_7874\" aria-describedby=\"caption-attachment-7874\" style=\"width: 640px\" class=\"wp-caption alignnone\"><a href=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?ssl=1\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" data-attachment-id=\"7874\" data-permalink=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/09\/11\/descripcion-general-de-la-dieta-alcalina\/alkalinefoods-2\/\" data-orig-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=4190%2C3870&amp;ssl=1\" data-orig-size=\"4190,3870\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"AlkalineFoods\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;nom noms alkaline goodness&lt;\/p&gt;\" data-large-file=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?fit=1024%2C946&amp;ssl=1\" class=\"size-large wp-image-7874\" src=\"https:\/\/i0.wp.com\/blackbeltwhitehat.com\/wp-content\/uploads\/2017\/09\/alkalinefoods1.png?resize=640%2C591&#038;ssl=1\" alt=\"\" width=\"640\" height=\"591\" \/><\/a><figcaption id=\"caption-attachment-7874\" class=\"wp-caption-text\">nom noms bondad alcalina<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<hr \/>\n<h2>Haz una apuesta<\/h2>\n<hr \/>\n<p>Preferiblemente alg\u00fan tipo de apuesta perdida con tus amigos.<\/p>\n<p>S\u00e9 socialmente responsable al respecto, dici\u00e9ndolo en todas tus redes sociales. Por ejemplo: &quot;Me pondr\u00e9 un vestido para ir al gimnasio si pierdo una sesi\u00f3n en enero&quot;.\u2018<\/p>\n<p>(S\u00e9 que algunos de mis amigos hacen esto por diversi\u00f3n de todos modos)<\/p>\n<p>Tambi\u00e9n puedes crear una cuenta de Instagram y publicar tus comidas all\u00ed. S\u00ed, s\u00e9 que todo el mundo odia esto, pero esto tambi\u00e9n te hace socialmente responsable y te motiva a comer bien.<\/p>\n<hr \/>\n<h2>Entrenar para un deporte o un evento<\/h2>\n<hr \/>\n<p>Si conoces a alguien que practique Jiu Jitsu Brasile\u00f1o, p\u00eddele que te ayude a aprender y a familiarizarte con el deporte. O paga por un par de sesiones individuales: dale 5 sesiones y te enganchar\u00e1s.<\/p>\n<p>El entrenamiento f\u00edsico ser\u00e1 mucho m\u00e1s f\u00e1cil cuando tengas un deporte para entrenar. Al ver los beneficios en t\u00e9rminos de resistencia muscular, etc., al entrenar y rodar en Jiu Jitsu, esta retroalimentaci\u00f3n positiva te ayudar\u00e1 a mantenerte en el buen camino.<\/p>\n<p>Por ejemplo, al hacer un circuito para ponerse en forma, normalmente nunca se recurre a la condici\u00f3n f\u00edsica que se ha desarrollado fuera de la clase de circuito.<\/p>\n<p>Sin embargo, si est\u00e1s entrenando BJJ o MMA, experimentar\u00e1s los beneficios cuando est\u00e9s luchando, rodando y haciendo sparring sin reventar tu trasero de inmediato.<\/p>\n<hr \/>\n<h2>Recuerda que se necesitan 30 d\u00edas para formar un h\u00e1bito. Se vuelve m\u00e1s f\u00e1cil.<\/h2>\n<hr \/>\n<p>El primer mes es el m\u00e1s dif\u00edcil, pero una vez que adquieres los h\u00e1bitos, se vuelve mucho m\u00e1s f\u00e1cil. Adem\u00e1s, tu flora intestinal deber\u00eda empezar a cambiar para que ya no tengas antojos de alimentos azucarados o procesados.<\/p>\n<p>Tambi\u00e9n deber\u00edas experimentar progreso en t\u00e9rminos de condici\u00f3n f\u00edsica, fuerza y t\u00e9cnica (si practicas BJJ), lo que te mantendr\u00e1 motivado.<\/p>\n<p>\u00a1Buena suerte!<\/p>\n<p>Haz un plan y hazlo ahora. Un momento de postergaci\u00f3n mata la motivaci\u00f3n. Por eso, anota tus objetivos lo antes posible.<\/p>\n<hr \/>\n<p>Finalmente recuerda que la incomodidad y salir de tus h\u00e1bitos normales, es la \u00fanica manera de crecer como persona.<\/p>\n<p>&nbsp;<\/p>\n<p><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\/LBvHI1awWaI?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><\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>","protected":false},"excerpt":{"rendered":"<p>&nbsp; Be Accountable &#8211; Excuses are for Children &amp; Chavs Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and depression. Even when it&#8217;s not [&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_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":[5189,1677],"tags":[2063728,2039401,784152950,9227,400703865,2885,197742,784152945,12559,6100,1197570,23194,2303],"class_list":["post-8737","post","type-post","status-publish","format-standard","hentry","category-fitness","category-nutrition","tag-2063728","tag-alkaline-diet","tag-bodybuilding","tag-diet","tag-jocko-willink","tag-motivation","tag-ownership","tag-psychology","tag-resolutions","tag-rugby","tag-ted-talk","tag-vegan","tag-weight-loss"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>How to Get Fit in 2018 (Simple Tricks to Get in Shape) - 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\/2017\/12\/29\/como-ponerse-en-forma-en-2018-trucos-sencillos-para-ponerse-en-forma\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get Fit in 2018 (Simple Tricks to Get in Shape) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"og:description\" content=\"&nbsp; Be Accountable &#8211; Excuses are for Children &amp; Chavs Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and depression. Even when it&#8217;s not [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/blackbeltwhitehat.com\/es\/2017\/12\/29\/como-ponerse-en-forma-en-2018-trucos-sencillos-para-ponerse-en-forma\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitness &amp; MMA Blog - BlackBeltWhiteHat.com\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/BlackBeltWhiteHat\/\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-29T16:27:33+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-12-29T22:03:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/blackbeltwhitehat.com\/wp-content\/uploads\/2015\/10\/heaviestrugbyplayer.jpg?w=640\" \/>\n<meta name=\"author\" content=\"Dave\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:site\" content=\"@MMATraining1980\" \/>\n<meta name=\"twitter:label1\" content=\"Escrito por\" \/>\n\t<meta name=\"twitter:data1\" content=\"Dave\" \/>\n\t<meta name=\"twitter:label2\" content=\"Tiempo de lectura\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutos\" \/>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"C\u00f3mo ponerse en forma en 2018 (Trucos sencillos para estar en forma) - Blog de fitness y MMA - BlackBeltWhiteHat.com","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/blackbeltwhitehat.com\/es\/2017\/12\/29\/como-ponerse-en-forma-en-2018-trucos-sencillos-para-ponerse-en-forma\/","og_locale":"es_ES","og_type":"article","og_title":"How to Get Fit in 2018 (Simple Tricks to Get in Shape) - Fitness &amp; MMA Blog - BlackBeltWhiteHat.com","og_description":"&nbsp; Be Accountable &#8211; Excuses are for Children &amp; Chavs Take ownership of your diet, fitness and physical health. Playing the victim and finger-pointing is a terrible habit in all aspects of life; not only will it lead to less favourable outcomes, it can also lead to learned helplessness and depression. 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