7 REALISTIC tips to lose weight and get fit

Since you found my tips on how to stay in shape useful, I have decided to share them with you in case they help you, especially now that summer is coming¬†ūüôā

1. Do it for the right reasons

My friend concluded that he would hit even more if he had more muscles, so he bought a giant bottle of strawberry protein, some creatine pills and started going to the gym every day. Two weeks later, he fell in love with a red-haired girl and they started dating. He was never seen lifting a weight again.

Many girls, before the imminent arrival of beach and pool days, decide to try on the bikini in front of the mirror.¬†That’s when they discover that “it doesn’t suit them as well as they thought.”¬†That they are fat, come on.¬†Alarmed, they join spinning classes and start the Ducan diet.¬†Year after year, history repeats itself: out of shape for 9 months, sprint to get fit in summer, out of shape for 9 months, sprint to get fit in summer …

I’ve seen this so many times that when someone starts a diet or joins the gym, I can accurately predict whether they will maintain that new lifestyle permanently or if they will quit in a month or two.¬†It is a very common behavior, so let me explain what the problem is:

If the only reason you want to lose weight and get in shape is to find a partner or to get your favorite jeans fitted again, you are doomed . Why? Because as soon as you achieve your goal, you will stop eating healthy and exercising. Try to buy healthy stuff with amazon coupons.

The main difference between people who take care of themselves regularly and those who leave after two days is their motivation. The why they do it. The first group has a lifetime commitment, while the second group is temporary.

To be successful, the next time you join the gym or start eating healthy, do it for these reasons:

  • It has a positive impact on EVERY other facet of your life¬†.¬†You will feel better about yourself, have more energy, be kinder to the people around you, and increase your productivity at work.
  • Increase your life expectancy¬†.¬†You will have 4-5 more years to enjoy your family and friends, travel the world and read good books.
  • It is your duty¬†.¬†The universe has given you a body so that you can interact with the world, and it is your obligation to take good care of it and develop it as much as possible.

2. Combine diet and exercise

I’ll be honest with you: to lose weight and be fit you don’t need to exercise. You just need to lose your weight using a treadmill.

Eat fewer calories than you consume and you will lose weight, even if what you eat is garbage. There are no more secrets. However, keep in mind that being slim does not mean being healthy. If you only eat 3 donuts a day, you will lose weight, but you may die young.

I wish we were all healthy, because I think the world would be a better place. Besides being surrounded by girls with hard assholes and boys with  six-packs , we would be happier, we would live longer, and the government would spend less on healthcare.

To really get fit (and lose weight at the same time), you have to eat a balanced diet AND exercise.¬†If you eat well but don’t exercise, you will be thin but weak;¬†If you exercise but eat garbage, you will be strong but sick.¬†Only by combining both will you get all the benefits.


What is a balanced diet? Each person and each culture has a different opinion, and I will not be the one to tell you how to eat. My recommendation is very simple: eat more good things (fruits, vegetables…) and less bad things (alcohol, sugar, refined flours…).


If you want to keep your body on point, you have to do three types of exercise regularly:

  1. Aerobic (running, tennis, soccer)
  2. Flexibility (yoga, stretching)
  3. Strength (weights)

In general, I think that people who do sports regularly get enough aerobic exercise.

Regarding flexibility, most women tend to do yoga, Pilates or the like; Men tend to be more lax in this regard, and I think that one yoga day a week can be very beneficial.

But I want to focus on the third type: strength.

If you want to lose weight, YOU HAVE TO WEIGH. In fact, I am of the opinion that weight loss is better than  cardio  (although the ideal is to combine both). Let me explain the why:

  • We all expend a certain number of calories while resting.¬†That is, even if we are lying in bed, we are expending calories.¬†This amount depends, among other things, on how much muscle we have.¬†The more muscle, the more calories.¬†Doing weights not only consumes calories at the time of exercise, but also increases our muscle volume, which translates into higher calorie consumption at rest.¬†If we increase our caloric expenditure at rest by 100 kcal, that is 3000 kcal WITHOUT DOING ANYTHING throughout the month.¬†Aerobic exercise, on the other hand, usually reduces muscle volume.
  • The results of lifting weights are immediate.¬†Go to the gym 3 times a week, lift hard and in less than 10 days you will see results.¬†Not only will you see that now you can lift a LOT more weight, but when you look in the mirror you will feel that you begin to look like Rocky or that your arms begin to look the same as Michelle Obama’s.¬†This¬†¬†¬†positive¬†feedback¬†will push you to continue.¬†The results of aerobic exercise, on the other hand, are much slower and difficult to appreciate, since they are usually measured by looking at weight, which is an indicator that depends on many other factors.

IMPORTANT : If you are a girl and you think that doing weights will make you look like The Incredible Hulk, I am sorry to tell you that you are wrong. Not only do you not have the necessary hormones to build the same muscles as a man, but gaining muscle IS NOT EASY. Take a look at the guys who regularly go to the gym and you will see that very few have the body of Arnold Schwarzenegger despite their trying.

3. Focus on what is truly important

There are scientific studies that prove that drinking green tea accelerates fat loss.

Eating a grapefruit on an empty stomach increases your metabolism for the rest of the day.

To lose weight, it is best to run at 60% of your aerobic capacity.


In the world of nutrition and exercise, you will find thousands of tips like these.¬†I don’t know if they will be true or not, but I don’t care, because the impact they will have on the results you get is MINIMAL.¬†Instead of wasting time on unimportant details, I recommend you focus on WHAT REALLY MATTERS:


  • Avoid alcohol and tobacco
  • Avoid processed foods (sugar, simple carbohydrates, trans fats)
  • Eat natural foods (fruits, vegetables)


  • Do sports 4-5 times a week
  • Always maintain a progression: make sure that each day you lift more weight, run more or exercise for longer

Everything else is details. Crumbs

Stop worrying about whether it is better to bench press with free weight or machine, and dedicate yourself to DOING THE DAMN PRESS OF BENCHING and increasing the weight, reps or sets every day.

Do not be obsessed with whether it is better to cook broccoli or steamed and EAT THE BROCOLI AS YOU WIN IT, instead of accompanying the chicken fillet with frozen fries.

That animal products are bad? That the best thing is to eat  paleo ? Follow the diet that you like the most, but do not drink two liters of Coca-Cola and a pack of oreos a day.

4. Make your environment work for you

I know that I have already said this several times in other posts, but I will do it one more time and in bold to see if it burns you:  your willpower is limited .

If you want to lose weight, do me a favor not to have a freezer full of ice cream. Because even if every time you enter the kitchen you are able to resist the delicious taste of vanilla with macadamia nuts, the day will come when you are sad or tired and cannot control yourself (your willpower is exhausted), and that day you you will eat the whole pot.

You have to understand that, as a human being, you are genetically engineered to save energy. Therefore, at all times you are going to do what costs you the least effort.

If you come home hungry and there is a bag of  Ham Ruffles  on the table, you are not going to start making a salad but you are going to gobble up the potatoes by the handful.

The same goes for going to the gym.¬†If it is 15 minutes from your house, the day you are tired you will make up all kinds of excuses for not going.¬†My favorites: it’s very cold, it’s raining, I have soreness and I’m very busy.

Now that I have explained all of this to you and you understand your behavior patterns, you can easily avoid the above situations:

  • Don’t buy anything you don’t want to eat.¬†Surprisingly, the best way not to eat sweets is not to buy them (you didn’t expect that, huh?).¬†Likewise, buy things that you DO want to eat.¬†In particular, make sure you always have something healthy available in case you have a “hunger attack.”¬†In my case, I liked having smoked salmon in the fridge because I didn’t always feel like fruit.
  • Join the gym that is most COMFORTABLE for you to go to.¬†It may be the one that is closest to your home or work, or perhaps the one with a parking lot where you can leave your car.¬†It doesn’t matter, but getting there doesn’t require any effort.¬†When I was training for the Vancouver marathon, I joined a small gym with very limited equipment even though I was already a member of the Pro Club, Microsoft’s spectacular gym.¬†The reason?¬†It was a 3 minute walk from my house, so I no longer had excuses not to go to training.

5. Repeat the same foods over and over again

If you asked me about the habit that helped me the most to lose weight and get in shape, I would answer without hesitation that it was continually repeating the same meals.

During my later years in Seattle, I ate the exact same thing every week Monday through Friday: a grilled chicken breast sandwich with whole wheat bread and vegetables. Not satisfied with that, he also ate breakfast and dinner practically the same every day. The only times it varied was when I was going to a restaurant, having dinner with my friends, or cooking with my girlfriend.

You may think that it must be very boring to live like this (or directly that I’m crazy), but it is just the opposite.¬†I miss my custom sandwich, and I wouldn’t mind continuing to eat it every day.

Repeating meals works, and there are good reasons for it:

  • When it comes to choosing what to eat, you have dozens of options available;¬†If you are forced to decide between all of them AT LEAST THREE TIMES A DAY, it is very easy to make mistakes.¬†Putting this decision on autopilot saves you valuable willpower that you can spend on more useful things, like going to the gym, and ensures that you always make the right decision.
  • This also has a positive effect when making the purchase.¬†Since you always eat the same thing, you know exactly what ingredients you have to buy, so you avoid having to go aisle to aisle deciding whether that week you deserve to buy the Nocilla pot.

Have I convinced you? Ready to start automating your meals? Well. Now you just have to follow these steps:

  1. Choose two breakfasts, two lunches and two dinners that you love AND that are healthy (tasty and healthy  are not exclusive adjectives ). They can be dishes that you cook at home or from the cafeteria at work.
  2. Get rid of all the food that you have at home that does not serve you to cook any of the 6 meals you have chosen. Go to the supermarket and buy what you lack.
  3. When it’s time to eat, choose one of the dishes from step # 1.¬†If you are at home it will be easy, because you will not have ingredients to prepare anything else;¬†If you are in your usual restaurant, think that you LOVE the two options you have, so it should not be a problem either.
  4. If you go to a restaurant, enjoy and order whatever you want.In¬†ūüôā90% of the times you are going to eat in the same places and, now that all those meals are healthy, nothing happens because from time to time you give yourself a small tribute.

6. Set a short-term physical goal

Training just to lose weight and get fit is too abstract, and ends up getting boring. Instead, challenge yourself and train for it. It can be anything from your neighborhood soccer tournament to the San Silvestre Vallecana, but my advice is to choose an endurance competition because they work especially well.

When you read a business book with a project in mind, you learn much more than reading it for pleasure, because the project acts as a filter and transforms all the new information into concrete ideas and actions. Having a sports goal works the same way: instead of just going to train, you are going to train FOR something. That increases your motivation and helps you see more clearly the progress you are making. Also, when you achieve what you set out to do, you will feel like a super-man (or a super-woman).

Ok, let’s say you are in very poor shape and want to run a 10K (a 10K race).¬†What would you have to do?

  1. Search the internet for a 10K workout plan for beginners.
  2. Sign up for a 10K that gives you the time to complete the training plan. Pay the registration and tell all your friends about your next challenge.
  3. Follow the plan to the letter.

If you follow these steps, you will be successful.¬†SURE.¬†I’ve seen friends who were completely out of shape and had never run even 5km before sign up for a half marathon and complete it without problems in less than 2.5 hours with just 3 months of training.¬†I myself signed up for a marathon without having run ANYTHING in the last half year and I finished it in less than 4 hours training only 4 months.

7. Find (or hire) someone who holds you accountable

Even if you are fat as a barrel and completely determined to lose weight and get fit, it is not easy to change old habits and be consistent with the new lifestyle. If you are one of those who always find a good excuse not to go to the gym, having someone who will give you a good fight if you do not comply will help you a lot.

Surely you have ever read about the benefits of going to exercise with a friend.¬†My experience is that this doesn’t work as well as you might expect, especially if you’re just starting out.¬†Why?¬†Two reasons:

  • The popular saying goes that “where there is trust is disgusting,” and it is very true.¬†If you have been to train with your best friend and half an hour before laziness begins to enter you, you will have no problem calling him or sending him a message saying “I’m sorry man, but I can’t go because today I’m super busy.”¬†Since he is your colleague, he will not get mad at you and there will be no consequences.
  • When you go to train with a friend, there is a risk that you end up talking more than training and that, when you leave the gym, you end up in a bar having a few servings without really knowing why.

Instead, I want to propose other alternatives that have a higher success rate:

  • Hire a personal trainer¬†.¬†Although it is the most expensive alternative, it is also the safest.¬†Having a person who trains with you (I recommend once a week) and who monitors your progress will put the batteries immediately.¬†You will no longer be able to sneak out of the gym during the week, because you know that on Monday he will ask you about internments;¬†You will also think twice before having the plate of bacon, because you know that on Monday you have to weigh yourself.¬†At first glance, a personal trainer may seem expensive, but how much do you value your health?¬†If you want results, this is your best option.
  • Sign up for classes¬†.¬†This measure is not as powerful as the personal trainer, because it is more impersonal and if you skip a class usually nothing happens, but it still tends to increase the chances that you exercise and watch your diet.¬†If possible, sign up for a course in which each class depends on the previous one so that you can’t miss it.
  • Join an online community of people with the same goals¬†.¬†This option is worse than the other two, but there are those who may work.¬†If you are part of a forum where other people who are trying to get fit like you write, you can share your progress and give each other encouragement when things get tough.

Do you want to get in shape at once?

If you are looking for a realistic exercise program that really works and does not sell smoke or magic formulas, I recommend you without hesitation  Unchained , by my friend Marcos.

It’s a 10-week functional exercise program for all levels that can be done anywhere, in less than 30 minutes, and without the need for a gym.¬†For me there is no better way to get in shape at home, spending very little time and with a community behind pushing you to do it.

Selena Richard