Participating in the gym is one of the most common solutions for January. After a Christmas holiday, usually celebrated around a table full of food and drinks, it seems that we have realized that we want to lose weight and improve our health, starting to exercise is one of the things that comes to mind. and

If you don’t already know Fitenium is a free, mobile and video-based social network for users who train strength and/or body weight exercises. At Fitenium users can find free personalized routines, follow their performance, compete and get discounts at nutrition stores and sports equipment. Download it here.

However, this motivation usually dissipates over time and we see ourselves with the gym paid for months but without attending it, how can we avoid this? These tricks will help you.

Take the time to choose the right gym

It is important to go to a center where you feel comfortable and have the equipment you need. You might be more into the vibe of a rusty underground gym or chain gym full of influencers.

All you need to do is “sweep” through the current centers and see the ones that interest you the most before joining the gym. Before making a decision, go to the gym and try it out. Many gyms have a day pass that you can use to try out the facilities and the different classes you plan to attend. Take the time to make the right decision.

Establish a fixed schedule for training

“Getting on the train as much as possible” is almost the same as not getting on the train. If you really want to be consistent when training at the gym, set that schedule. Instead of treating it like a “Hey, go if you have time” extra, treat it like another promise of your day, just like everyone else on your schedule.

Peak times start in the gym around 6pm. The gym is crowded, especially during January, June and September, from 6 to 9 or 10 at night. Waiting in line or on a bench for the cardio machine can go against us and our will. But it only lasts a few weeks and in the end it always ends with the same patrons.

Group classes: search, compare, try

Group classes have strange names and many times you don’t even know what they consist of before signing up for them. Try, look for references, videos, opinions etc… from teachers and their classes before committing to an activity.

It is also important to know the atmosphere of the classes and how they motivate you to continue working and enjoying.

Track your training

If there is no progress, there is no motivation. And if there is no follow-up, there is no progress.

If you go to the gym during peak hours and train in the fitness room, it’s a good idea to write down “alternative exercises.” This allows you to replace this machine or if it is busy. A similar exercise does not waste much time.

With these little tips, I hope that not only will gym workouts continue until at least December of this year, but they will become a part of every day and encourage you to move more each day.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

Hello Fiteniers! This week we return with our analysis of the ranking of fitness influencers in Spain with the analysis of one of the fastest growing influencers in recent years, not in vain has he gone from being relatively unknown to accumulating almost 300,000 followers in a relatively short space of time. . In this article we will talk about how he knew how to find his niche between fitness and entertainment and how he has expanded his sources of income so as not to depend exclusively on YouTube, welcome!

Juan Pedro all his life was a very thin young man who wanted to have a muscular body, quite “emo” and who believed that swimming could improve his physique, however, although there was some improvement, he was not getting where he wanted to go. When he arrived at the university and began to practice triathlon, so you can imagine that apart from worsening aesthetically his physique began to suffer injuries since it is a very demanding sport for the joints. Despite the fact that she liked to compete, it was not worth spending four hours on top of not liking herself in front of the mirror. For this reason, after suffering constant discomfort, he stopped resistance and began to focus on muscle hypertrophy.

Since he started training in the gym, he had been thinking about opening a YouTube channel where he could share his knowledge and show his lifestyle. It is no coincidence that its greatest references in the Fitness community are Powerexplosive and The Fitness Boy, possibly the biggest references in the Hispanic fitness and entertainment community.

His channel initially started with a quite common mix in which he shared training, diet, recipes, vlogs and similar content, so it was difficult for him to take off and it was not until he took advantage of the challenge of 100 push-ups TheGrefg, uploading a video in which he very intelligently used the name and image of this well-known Youtuber (he had more than five million followers at that time), managed to position him well in the YouTube algorithm, putting a Hit of more than 150,000 views of that video and an incredible improvement in his subsequent videos.

Once the tailwind pushed his channel, The Titan was improving his editing skills and in front of the camera and together with a good strategy of interesting content and good collaborations, his channel went up like a rocket and he began to enjoy sponsorships, events and other benefits of the Youtuber life. As an anecdote, he shared his experience in a clinic where he had a hair transplant, the truth is that nothing was wrong!

The next turning point for his channel was when he started su relación con otra de las youtubers con más solera del panorama fitness de España, The Saiyan Kiwi, por lo que además de su contenido habitual también empezó a subir vídeos más personales de ellos como pareja, y todos sabemos que el cotilleo tiene muchas visitas

Finally, if Juan Pedro has stood out for something, it is to diversify his sources of income and therefore apart from YouTube has created an online advisory service and Canone Clothing, a formal clothing store designed for people with a fitness physique. Would you like to have discounts on Canone Clothing within Fitenium? Let’s make Fitenium grow and we will surely reach an agreement. He also has a sportswear brand, Only Titans, so his three businesses, along with his contract with Prozis, complement each other quite well.

Finally, it’s reasonable to comment on the turn your content has taken recently. Perhaps because of detecting that the fitness niche is increasingly overloaded or out of pure personal interest, it is noticeable that he is making more and more pure and hard entertainment content and leaving aside his more fitness facet. What’s more, it recently reported that it is not going to compete anymore after having done so at a national and international level and not finding much incentive in that industry.

I hope you found this review of Titan Fit interesting, next week we will be back with another chapter.

See you at Fitenium!

Many times we have doubts about the appropriate training volume according to muscle groups to optimize our progress without falling into overtraining.

Doctor Mike Israetel has done a great job studying the optimal volume for each muscle and here we summarize the number of weekly series that he recommends.

If you don’t already know Fitenium is a free, mobile, video-based social network for athletes who train strength or bodyweight exercises. At Fitenium users can follow their performance, compete and get discounts in nutrition and sports equipment stores. Download it here.

But this does not mean that Gym is a place where you should not go. Simply maintaining proper hygiene measures like washing your hands after using the toilet, wearing personal sandals in the shower, and drying sweat on your bench or machine will avoid the risk of infection.

Human papilloma virus

When we talk about human papillomavirus (HPV), we are actually talking about a group of viruses that are aggregated under this name (there are more than 2,000 different types) and it is the most common sexually transmitted disease (STD) in the world.

The fact that the most common form of HPV infection is due to sexual intercourse, when it is contracted with gym users, it is very unlikely that the form of infection is associated with poor hygiene. In any case, make sure that the bench, machines and especially the bicycle seats are clean when you use them, since sweating increases the risk of infection.

Published on Unplash by Wesley Tingey

One of the hallmarks of HPV is that the person who carries it often doesn’t even know they have it, because the most common type usually has no symptoms. In other cases, the virus can cause the appearance of warts and, in the most serious cases, the appearance of certain types of cancer.

There is no cure for HPV, but there are a number of guidelines that can be followed when you have HPV (in addition to using birth control during sex or proper hygiene measures at the gym regarding sweating) such as using a towel. You can also consider the HPV vaccine that helps prevent high-risk HPV types.

Fungus

The most common areas of the gym that can be infected by fungus are usually the machine rooms, the equipment and the bathrooms (mainly showers and toilets).

Published on Unplash by Brett Jordan

In the shower area, humidity causes the growth of fungus, so it is recommended to bathe in the shower with your feet protected.

In machine and weight rooms, on the other hand, the main cause of the infections that can occur is again the lack of hygiene of the people. Two of the main causes are sweat and not washing your hands when you return from the bathroom. Keep this in mind to clean yourself every time you use the machines and equipment at your center.

staph infection

There are more than 30 different types of staph, although the most common is usually “Staphylococcus aureus,” which can cause skin infections (such as acne), pneumonia, and food poisoning.

Usually there are no complications, but if the infection is severe enough, the bacteria can get into the bloodstream and cause sepsis, the consequences of which can be very serious.

As a general rule, these types of infections are usually treated with antibiotics.

Folliculitis

Hair folliculitis is an infection that occurs when hair follicles (the part of the skin that helps hair grow) become infected with some bacteria (Staphylococcus aureus is usually the most common bacterium that causes this infection). The main recognizable symptom of this infection is the presence of a small white acne around one or more of these follicles.

Published on Unplash by Daria Volkova

Treatment depends on the type and severity of folliculitis. Either way, it must be prescribed by a doctor. Some of the existing types and operations are:

• Staphylococcal folliculitis: the most common treatment is usually with topical or oral antibiotics (the doctor is in charge of making the prescription) until the infection disappears.
• Pseudomonas folliculitis (jacuzzi folliculitis): it is one of the mildest types that can occur, and it rarely requires specific treatment, although the doctor may prescribe some treatment in this case.
• Pseudofolliculitis barbae: the main treatment for this type of folliculitis is reduced to good personal hygiene habits, thanks to which the symptoms usually disappear.
• Pityrosporum folliculitis: In this case, the most effective treatment is the use of oral or topical antifungals, since the use of antibiotics can worsen the situation.
• Eosinophilic folliculitis: In the case of this very serious type of infection, the doctor can send us a treatment consisting of the use of oral corticosteroids.

cold and flu

Probably one of the most common infections or illnesses that can occur in the gym (and elsewhere). Regardless of whether or not you bring towels (which you should always bring), in the gym countless people are constantly touching objects and surfaces, so it is not possible to guarantee a 100% sterile environment.

In addition, viruses that are released by coughing and sneezing spread inside the closed spaces of gyms, increasing the risk of infection.

Onychomycosis

The infection may not sound familiar by name, but it is one of the most common toenail infections, caused by bacteria such as fungus. The main measure we can take to avoid this infection is to maintain proper personal hygiene. Still, don’t forget to wear shower shoes in the gym and avoid walking barefoot on the locker room floor or in the shower.

The main environment in which this infection can occur is in a moderately humid environment, an environment in which these fungi and bacteria are generated and spread more easily. Don’t forget to wear shoes that protect your feet from getting wet (again, personal hygiene is important to prevent these infections).

This definition routine is suitable when you are in a late definition phase, when we cannot tolerate a lot of workload and it is interesting to include a little cardiovascular work to maintain a caloric deficit and continue progressing.

To do this, this muscle definition routine is divided into three blocks. The first is a superset with a basic exercise and its antagonist, to then do two blocks in a triset. In this way we managed to train quickly and gain some time to do cardio.

At this point, most likely you will not be able to progress in loads so focus on maintaining strength and you will have the next phase of volume (in which we hope you do not fall for these myths)

Guidelines:

1. Weekly Division of the Routine:

Monday: Torso
Tuesday: Leg
Wednesday: Active Rest
Thursday: Torso
Friday: Legs

Although in general this gym definition routine is designed to go to the gym four days, if for some reason you can only go three days a week, you can do four days of this routine and start the following week with the training that was missing.

What is active rest? It consists of resting from our PHAT powerbuilding routine, but continuing to be active by doing some moderate activity with a moderate pace and duration. Examples of active rest: yoga or stretching session, 45-60 minute walk, foam roller routine, riding a bike… there are options for all tastes.

2. Rest between sets:

This routine has a great weight of multi-joint exercises to lower repetitions, so in order to maintain performance you have to have long rests between series. The rests are variable according to our sensations or you are afraid to rest 4 minutes if you feel fatigued before your last series of Deadlift, but if you feel fresh go for the next concentrated series.

3. Effort:

Given the predominance of multi-joint exercises, we do not recommend training near failure if we want to maintain performance and technique throughout our sets. As a general rule in compound exercises we recommend training with a weight that allows us to do 2 or 3 more repetitions. In the more analytical exercises we recommend training with a weight that allows us to do 1 or 2 more repetitions.

If we are beginners we can apply a linear weight progression and almost every week we will be able to lift more weight than the previous one, but if we are already intermediate we recommend other types of more complex progressions that we will talk about later.

4. Warm up and stretch:

The warm-up will be the same every day for our muscle definition routine, it is VERY IMPORTANT never to skip the warm-up and stretching before doing the dumbbell exercises at home if we want to continue progressing without injuries.

5. When should I change the definition routine?

Many people wonder how long we can do this gym definition routine and continue to get results, the answer is simple until you finish your definition! If you like training this way, it fits your lifestyle and you keep making progress, there is no reason to change this routine for another. If our goals change or we want another distribution of days, we can opt for another type of routine such as the super series routine or a dumbbell routine if you train at home.

Our recommendation is that if you are a beginner, stick with this gym definition routine for the duration of the final phase of your definition.

6. And the diet?

To make truly significant progress in the gym, diet is just as important as training if not more. Avoid processed foods, eat a reasonable amount of protein for your weight and training level, and calculate a caloric deficit to accompany your cutting routine. With this cutting routine we only reduce the volume a bit to cram in a little more cardio and expend some extra calories, but if you don’t have a fat loss diet to go along with it you won’t get results.

The Definition Routine

Day 1: Torso

Day 2: Leg

Day 3: torso

day 4: Leg

With our definition gym routine and the complementary information you can now get the most out of the muscle definition phase. Don’t forget to record your progress and upload it to Fitenium!