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Why do you gain weight during the first months of training?

If you have started exercising with the idea of losing weight and to your surprise, the scale says that you have gained a few kilos, do not panic! It is something totally normal and temporary. We tell you the reasons why you gain weight when you start training, below.

Few things can cause you more discouragement than seeing that your effort does not produce the expected results. Many people leave the gym early because they see that, far from losing weight, exercise makes them gain weight. If this happens to you, do not think that your metabolism is backwards or that you are not working well. Gaining weight in the first weeks of training is common, and it is also a good thing, because it indicates that your body is responding, as it should, to exercise. Knowing the causes of this weight gain, which you do not explain to yourself but which the scale reflects without margin of error, will make you feel much calmer in those first months of training.

Why do I weigh more than before I started training?

The explanation why you gain weight even if you exercise, which can induce us to throw in the towel and give up our goal, is quite simple if we take into account several factors:

  1. Our body needs a period of adaptation to go from a sedentary life to another in which sport becomes a regular practice. In this period, the assimilation of nutrients and energy consumption vary considerably to adapt to the new situation and temporary imbalances may occur caused by the change in the rhythm of life itself.
  2. Muscle development implies weight gain. Especially if you include strength sessions in the first months of training, you will probably gain a few kilos, because those muscles that you are developing weigh more than the ones you had before you started exercising. With your workouts, you will begin to lose fat, so you will look leaner, but the scale does not reflect a loss of weight due to the gain of muscle mass.
  3. Dietary changes. Any increase in physical activity implies a necessary increase in fluid intake. Water is not only essential for you to hydrate and replenish electrolytes lost through sweat, but also for your muscles to grow. The muscles “feed” on water, they retain it and it also has a weight that we must not forget.

How to control weight gain in the first months of training

When talking about exercise and weight gain there are some considerations to make. In the first place, not all people gain kilos when they start in the sport nor do they do it in the same proportion.

Adding a couple of kilos in the first months of training is normal for the reasons mentioned, but after 8-12 weeks, exercise should translate into weight loss. If this does not happen, the problem may be in a diet that is not adequate. To lose weight, the energy balance must always be negative, that is, you must spend more calories than you eat on a daily basis. If when you start doing sports you excessively increase the presence of carbohydrates and fats in your menus (sports whet your appetite), the weight gain will not be the “fault” of the development of your muscles, but of the extra calories.

If you follow a healthy and varied diet, combine aerobic and strength exercise and respect the rest periods after exercising, you should not worry about not losing weight in the first months of training. Your body is regulating its own metabolism to respond to new nutritional and energy needs, and your muscles are gaining strength and volume. Everything is going well. You just have to continue with perseverance and a little patience. Thus, in a few months, you will see the good results of your effort.

What to do if you have stalled in your running workouts

Running is a sport that is very fashionable, and it is that, leaving aside the economic aspects, such as that it is not necessary to pay money to run anywhere, it is an exercise that gives us great physical and emotional advantages. In addition, improving day by day offers us a satisfaction that will make us become hooked on runner fashion.

However, it is usual that at some point in our journey we stagnate in training. We see that our goals do not move, they may even go down and every day we become more discouraged to continue training. To prevent this from happening in your running training sessions, or to solve it if it is already happening to us, it is better that we pay attention to certain aspects that can cause us to stagnate in our running training sessions.

4 tips to avoid stagnation in running

How to avoid stalling when you run? Discover below some tips to effectively avoid stagnation in running:

1. The importance of rest

While it is true that the more you train the more you will improve, it is also true that if you miss it, you will miss it. In other words, there is a circumstance called overtraining that can lead us to become excessively exhausted and to be an inconvenience in our development as runners. Therefore, you have to train but with your head, and always respecting a break after exercising, mainly.

Do not trust if you think that you are not tired and that they can train more days than planned. If you are going to start running, it is best to educate yourself on the best way to do it and to carry the workouts before you make the mistake of overtraining and stalling your running workouts.

2. Vary your workouts

The race continues is one of the reasons why many people stagnate and do not advance. You may be preparing for a long race, but you don’t always have to try to run the maximum kilometers possible, but varying the training routine will give you the keys to keep moving forward.

One of the ways to increase our power and speed is to make changes of pace when you run. This is what is known as doing series and consists of running for a time x at maximum power. In this way we increase our power and accustom our heart to run faster.

We can also vary the place where we run, and if we always do it on the level, we can work the slopes. In this way, you will be working other forms of running and other parts of your body, so that you stay in shape and get that breakthrough that will make you take off.

3. Work strength

It is common for stagnation in your running training to occur if you do not have enough strength. In this case, we do not advance because we lack strength in the muscles we need to run, which can be remedied by working on this aspect.

You don’t have to lift weights like crazy if you want to improve your muscles, but it will be a good idea to start a cross training for runners , strengthen those parts of your body that participate in the race, so that you can better hold the pace and shorten your record times. The best thing is that you work with little weight and many repetitions. 

4. Don’t forget to stretch

And if we talk about training, we have to bear in mind that a fundamental part of these are stretching. It is a way of taking care of your body that you cannot ignore, since without them, your muscles may suffer and, therefore, you stagnate in your running training.

Keep in mind that when running we are vitiating the muscles, therefore, we must do flexibility exercises to improve the quality of our movement, in addition to stopping the possibility of injuring ourselves. You will have to stretch before and after each workout to do it properly.

What is the correct order of training routines?

When planning gym sessions, it is essential to establish the correct order of the training routine, because doing some exercises first or others influences the results you get more than you think.

How many days should I train a week? Where do I begin? Can I combine cardio and strength? These are common questions that arise when determining how to do our routine so that it is effective and we can obtain, with it, the objectives that we have set for ourselves.

When we start a training session, the body has a specific amount of available energy that we will consume as we progress through the exercise. The importance of establishing a proper order in the routine lies precisely in that, in distributing our energy to have the necessary energy at all times to do the exercises and get the most out of them.

Especially if you are starting out in fitness, having the advice of a professional trainer is essential when it comes to finding the correct order to follow in the routine that you are going to do in the following weeks and months. Only a good planning of the weekly training will achieve your best performance in each session.

The bases for organizing training routines

Still don’t know which training routine to choose? A training plan must always be personalized and attend to your physical characteristics and the objectives you pursue, but in general, the order of a training routine must take into account the following premises:

Regardless of whether it is an aerobic exercise routine or one with which you are going to work strength, the warm-up is the first step of any training.

The ideal order for your routine will depend on what you want to achieve. When you start training, your energy reserves are at full capacity and you should take advantage of them to perform the exercises that are most effective according to your goals. If you want a general set-up and also lose weight, the ideal is to start with cardio training, but if your goal is muscle development, you should go directly to strength training, since the previous cardio would take away your energy and the session would lose effectiveness.

It is a mistake to start working a specific muscle because you are interested, for example, in developing biceps. The correct order of a strength routine involves always starting by training the major muscle groups: trunk, back, lower extremities, and upper extremities. Extensions, sit-ups, planks, squats are general exercises that should be done in the first part of the session. In the next step, you could incorporate extra weight and in a third phase, focus on the exact muscles you want to work.

A routine that follows an appropriate order should always end by gradually reducing the effort to promote the slow recovery of the body, heart rate and muscles.

Example of the correct order of a training session at the gym

Are you worried about the order you should follow in your training routines? This example can serve as the basis for developing your exercise plan.

  1. Set the training days according to your own level and fitness. They should be 3 – 4 a week, to respect the essential rest times.
  2. Determine, based on your goals, whether you should focus your energies on cardiovascular training or strength training.
  3. Always start with a first warm-up phase of 5 – 10 minutes.
  4. If you focus on cardio, do a few gentle exercises first, then focus on those that involve “explosive” movements, such as jumping jacks or lunges.
  5. In strength training, a routine begins with 4 – 5 exercises with which to work muscle groups, performing 8 – 10 repetitions of each of them and between 2 and 4 series (always with the corresponding minutes of rest). Then, go to the specific training phase of specific muscles: biceps, triceps, abductors, deltoids.
  6. Remember to finish with a few minutes of recovery in which your heart rate slows and your muscles gradually relax.

What is the best snack to eat before a workout?

The world of sports is exciting, and it is that, in addition to providing us with strength and energy, exercising makes us more focused and have a better mood, which is why we are more and more adept at training every day and we become addicted to things. Good things that sport brings us.

However, to train wisely, we must follow a series of guidelines, and the first is to eat and hydrate well to be energetic and give everything in the moment of truth. This does not mean that we have to eat a lot before doing sports, but that we must know the best snacks that will fill us with energy before a workout.

Pre-workout snack ideas

Training on an empty stomach is not a good idea, and even though there are rumors that it is better for losing weight, the truth is that it will only prevent it. And, with an empty stomach you will burn fat faster, but your body will be alert and accumulate as much as possible as a reserve, which will eventually lead to weight gain.

Remember that it is best to eat between half an hour and an hour before training, it all depends on the intensity of your training and how you feel personally, of course. If you want to know healthy snacks for before training and know what is the best snack to have before training, today we give you some ideas:

Fruit and cottage cheese

One of the best pre-workout snack options is fruit. It is a low-fat and very healthy food that gives you a lot of energy. No matter what your favorite fruit is, we recommend that you choose one of them and mix it with half a glass of cottage cheese, which will also provide you with the proteins you need to take energy.

It is a healthy option to get quick energy before training, low in fat and with a large amount of nutrients and vitamins that will make you train full of strength, having enjoyed a succulent snack beforehand. A most suitable option for those who love cheese and are looking for a low-calorie option.

Apple slices with unsweetened peanut butter

Another snack that you can take before training and that is the favorite of many, not only for its flavor, but for its energy content, are these apple slices with peanut butter. As we have said before, fruit is an essential element for leading a healthy life, and peanut butter will give you extra energy so you can face training with more strength than ever.

We recommend that you make sure that the peanut butter does not have added sugars, otherwise it could contribute many empty calories to your diet that will only slow down your progress. On the other hand, if you prepare the appetizer with the unsweetened peanut butter, you will see how it works perfectly and your weight and your muscles will remain in good condition.

Oatmeal with fruits and cinnamon

And it is that taking care of yourself has nothing to do with not enjoying yourself, but quite the opposite. One of the tests is this delicious fruit snack before or after training with oatmeal and cinnamon that is especially ideal for workouts that involve cardio. 

If you want to prepare this snack, you only have to mix half a glass of oatmeal with a tablespoon of cinnamon and a little of your favorite fruit, we recommend strawberries or banana … and enjoy. It is a suitable snack since the components of oats will give you the energy you need for a good workout.

What is better: training before or after eating?

In recent years, and more and more, many people understand the need to take care of their body in the best possible way. Two of the key aspects in taking care of our body are diet and exercise, and it is that, not only does it help us get in shape, but it is also fundamental elements to ensure our well-being and health. So, if you are one of those who want to take care of yourself in the healthiest way possible and that is the most beneficial for your body and mind, surely you have ever asked yourself this question: What is better: training before or after eating? Read on to know the answer.

Find out if you should exercise before or after eating

If you have brought up this topic for debate among friends or acquaintances, surely there have been thousands of responses. From the person who claims that he cannot move a finger in the gym without having ingested something or something, or the one who states that it is impossible for him to do sports on a full stomach. The truth is that there are preferences for everyone, but today we will analyze what is best, so that you can make a better decision about whether you should eat before or after training.

The truth is that, depending on our training levels and also on muscle mass, it will be appropriate for us to eat one amount or another of food. The truth is that it is a personal decision that must be made taking into account both our weight and our preferences when it comes to eating and playing sports. To give you an idea, a person with a medium muscle mass, it will be good to eat well to get quick energy before a workout. On the contrary, if the person is overweight, the lighter the food they eat, the better for greater performance.

Is it good to train on an empty stomach?

There are many people who think that, to lose weight more quickly, it is best to play sports on an empty stomach. For this reason, more and more athletes wake up and go to their exercises directly, without having absolutely put anything in their mouths. The truth is that, while it is true that training on an empty stomach burns fatter, in the long run you can backfire and gain more weight. We explain why.

If we begin to exercise without having enough energy, our body will draw reserves, but it will also be alerted when it sees that we do not have amounts to burn what we are doing. The fact is that, what we eat later, during the day, our body will accumulate it in the form of fat reserves, so that if it has another need for the same circumstances, it has food to throw away.

Therefore, it is best that we have energy when we go to spend it, since if not, we can fall into a trap that can be very expensive, especially if we want to lose weight. For this reason, we recommend that before each workout, you eat something and always ask your personal trainer for an opinion. In fact, many athletes eat during workouts, hence the importance of having enough energy.

On the other hand, it is necessary to point out that in these matters, there are not always written norms and insurmountable rules. To know what we should eat and when if we are going to exercise, it is important that you take into account how you feel about each situation and if eating more or less is the most appropriate for you.

In general, a healthy and balanced diet, which provides the necessary nutrients and avoids empty calories, will be the ideal thing to eat, both before and after each workout.

What can protein bars bring you?

Protein bars are already a common consumer product although they are still recommended for people who perform intense physical activity. If you are thinking of including them in your diet , as the perfect snack to take to the gym, it is good that you know them a little better and that you discover everything that a protein bar can provide you . Keep reading!

They are usually taken as a supplement within a balanced diet and it is convenient to know their nutritional composition to clearly identify them and not confuse them with other types of bars such as energy bars, in which carbohydrates predominate more than proteins, or those that are designed for weight loss diets.

The protein bars are very practical and many athletes who use them how easy it is to take them and take them at any time against the protein shakes also known.

When and why take protein-rich bars?

Depending on the physical characteristics and the activity carried out, a person should ingest between 1 and 2 grams of protein per kilo of weight per day. Lean meats, fish, eggs, legumes, dairy. Many foods are a natural source of protein but, sometimes, the amount we eat daily through them may be insufficient, especially when playing sports that involve hard work for the musculature set.

The protein bars are not intended to replace a meal, but to bring you that extra nutrients your muscles need to recover after an effort to develop and grow.

Protein is essential to keep muscle fibers in perfect condition, fibers that can present micro-breaks especially after intense strength training or after prolonged aerobic exercise (cycling, running, triathlon, rowing).

In general, protein bars are ideal snacks to take after a hard training session, although some athletes prefer to eat them as a previous snack to nourish their muscles before exertion.

What are the benefits of protein bars for athletes?

It must be clear that there are great differences between some bars and others and it is always important to choose a good quality one, which contains at least 30% – 40% protein (the more the better!). You have them in different flavors and textures to choose the one you like the most, but remember that you should avoid those that contain excess carbohydrates, artificial sweeteners or unhealthy fats such as Trans if you really want to benefit from everything that protein bars can provide you, for example:

  • They are excellent for caring for and “repairing” your muscles. If you are in a phase in which the objective of your training is to gain strength and volume in your muscles, these bars can help you to temporarily follow a high protein diet.
  • At a nutritional level, although protein is the most notable macronutrient, we must not forget that these bars also provide energy, since in them the presence, to a greater or lesser extent, of carbohydrates is common, also essential when it comes to practice. Sporty. On the other hand, although its main mission is muscle reconstruction, protein is a source of energy, to a lesser extent than carbohydrates, but it is a healthier energy than we would obtain with fat intake.
  • Due to their high fiber contentprotein-rich bars have an interesting satiating effect, ideal for you to eat something healthy after training and do not fall into the temptation of taking another food perhaps too rich in fat and sugar. Its fiber will also help to promote intestinal transit.
  • Nuts, spirulina algae, cocoa, seeds, red fruits, whey are ingredients that are usually present in protein bars and some of them are themselves super foods that, in addition to proteins, will provide you with minerals and ingredients. Vitamins that you need so much to practice your favorite sport.

We tell you all the benefits of training with bars

The bar is a very simple but really effective element when it comes to getting in shape and maintaining an enviable muscle mass. When you know all the benefits of training with bars, you will not hesitate to incorporate them into your strength routine.

Squats, deadlifts, stride, bench press. The bar allows you to perform a multitude of exercises providing them with greater intensity. You have them of various types, from the traditional straight bar to the one with a “W” shape, and they all admit to working with or without added weight to adapt to the level and physical shape of each athlete.

To take advantage of all the benefits of training with bars, you must first master the technique of this common accessory in any gym or weight room. The bar is designed for you to work on strength and power so that you get obvious results in a short time. Once you learn to use it when you start in the gym and get the most out of it, you will not be able to do without it.

The beneficial effects of barbell training

It is a mistake to think that the bar is only suitable for the practice of bodybuilding and to achieve extreme development of the muscles. The benefits of barbell exercises go beyond the mere fact of having a “V” torso, so incorporating them into your training sessions is an option to consider. Among the positive aspects of barbell training we must highlight:

  • The work with the bar focuses on the muscles of the upper body: back, pectorals and arms, helping to achieve a strong and stable core , which not only contributes to maintaining a correct posture at all times , but also influences improvement of results in the development of any other sporting activity.
  • The back muscles are the great beneficiaries of a well-executed barbell routine (beware of injuries!). Traps, delts, and lats work hard on basic exercises like deadlifts. A back that has solid muscles is the best guarantee against injuries or pain, especially those that can occur in the lower back.
  • The increased strength and endurance is the great benefit of training with bars. Whether you use it alone, or if you add discs of a certain weight, the effects of the exercises translate, quickly, into more volume and power for your muscles. Do you want to develop your biceps and achieve magnificent rounded shoulders? Train with bars.
  • Excellent for burning fat. It is another of the great advantages of working with the bar. Unlike dumbbell training, which focuses on the development of specific muscles, the bar manages to mobilize large muscle groups by intensifying the strength work together. This makes the body demand a large amount of energy to perform the various movements necessary to lift or push the bar. The consequence is a significant burning not only of calories, but also of “extra fuel” in the form of stored fat. Fat burning continues even after exercise, because the muscles continue to consume a large amount of oxygen to recover from the effort (EPOC effect).
  • Although you may think that moving the bar is just a matter of strength, coaches and experts also point out, among the benefits of bar training , the improvement in coordination because the fact of working with it requires an optimal connection between the nervous system and muscles . Otherwise it would be impossible to perform the different exercises correctly.

Firm trunk, healthy back, more strength and power in your muscles, reduction of fat and any hint of flaccidity especially in your arms. As you can see, there are many benefits of training with bars.

We teach you how to use the magic Pilates ring

It is an accessory to start doing Pilates so basic that it will surprise you with an effectiveness that you do not expect. Whether you are starting in this discipline, or if you already have a considerable level, learn to use the Pilates magic ring and discover everything it can do for you.

The “Magic Circle”, which Joseph Pilates himself devised, is a really ingenious instrument, which serves to achieve greater intensity in many of the exercises that can be part of your Pilates routine.

It consists of a ring made of semi flexible rubber and approximately 35 – 40 cm in size. In diameter (although you have them in various sizes). It has two handles, one on each side, so that you can grab it easily and that it does not slip or fall too quickly. If you learn to take advantage of the Pilates ring, it will surely be part of one of your classes.

How to use the Pilates magic hoop

Varying the exercises and adding a little more difficulty is the objective of this simple instrument with which you can work different parts of the body more intensely. The Pilates magic ring is designed so that you have to increase your effort in each exercise due to the added difficulty of holding it at all times with your hands or feet.

It must be clarified that, although it is an element of the Pilates discipline, it is effective in any training based on isometric exercises, those in which you work starting from your own body weight. When you go to use it, remember that the hoop will help you tone your muscles by requiring extra work from certain muscles such as those of the arms, legs, abdominals or abductors.

Also keep in mind that any work with the Pilates magic hoop involves controlling the correct posture of the spine and pelvis, so before starting to do the different exercises, make sure to hold it properly for that favors the balance of your whole body. Whether you want to lose weight doing Pilates or if you prefer to tone up, some tricks to use the Pilates magic ring well are:

  • The rim will always mean putting pressure on it and that pressure must be concentrated at the height of the handles. Getting it right is the first step to taking advantage of all its benefits.
  • You can use it to push r, that is, to try to close that circle by overcoming its resistance, or to expand, which would imply just the opposite effect, to try to “break” it by pulling on two ends. In both cases, the muscular work, before any exercise, will become more intense.
  • When you have to lean on the magic ring (for example, lying on your stomach while trying to raise your torso holding it with both hands) do not exert excessive pressure on it. The hoop is not your “cane”, but an element that helps you establish the distance from the ground (in the case of the example) to increase your effort.

Exercises to learn how to use the Pilates magic ring

Like other accessories used in a Pilates session, this one can be very useful. If you don’t know it, a good way to start getting its benefits is by doing some basic exercises with it:

1. Arms

Standing with your legs slightly apart, hold the ring with both hands and with your arms extended at shoulder height. Try to bring your fists together and you will notice how the resistance of the hoop makes you work intensely, the muscles of the arms, along with the pectorals and delts.

2. Legs and abs

Lying on your back, hold the ring by placing it between your ankles and squeezing hard. Then, do leg raises and you will be doing a double exercise that involves working the muscles of the abdomen and also that of your legs. Fat accumulations or flaccidity on the inner thighs? … Unthinkable.

3. Dorsal and glutes

Sitting on the floor, place the hoop vertically on one of your sides, at the height of your hips. Keep your back straight and, with the opposite hand (the one furthest from the ring) press the magic ring gently. You will have to turn slightly but always keeping your back straight. Remember: don’t put your weight on the hoop

Walk to get in shape and keep your blood pressure under control

Going for a regular walk is a healthy activity that can help keep blood pressure at optimal levels for those with hypertension. Practices such as hiking or the simple act of walking, if carried out correctly, can be of great help in these cases.

However, when undertaking very long walks, such as when hiking or the Camino de Santiago, you must have the prior opinion of your doctor. And in any case it never hurts to measure the tension periodically

In fact, it is very important – especially in the elderly – to regularly monitor blood pressure. Knowing your normal tension values and detecting possible anomalies can be of great help when diagnosing certain diseases.

Choose a good blood pressure monitor to measure your blood pressure

Blood pressure is measured in millimeters of mercury (mmHG). For this, a blood pressure monitor is used that will record two different values: systolic pressure and diastolic pressure. Both values ​​will vary depending on the age of the person.

The systolic is the force exerted by blood against the walls of the arteries when the heart contracts. The diastolic pressure is the force exerted by blood against the walls of the arteries when the heart relaxes to fill with blood again.

Average values ​​in an adult person would be 110/70 mmHG. Any significant variation outside these values ​​could indicate that the person suffers from hypertension (high blood pressure) or hypotension (low blood pressure).

Therefore, blood pressure must be measured, especially in people of a certain age, to keep it under control. We advise you to get one of the Omron blood pressure monitors, which are great. For example, the  Omron M6 blood pressure monitor.

This model, the Omron M6, has 100 records per user and the capacity to memorize the measurements of two people. It is an arm blood pressure monitor, with its adjustable cuff, of course.

Its ease of use and its large screen allows you to see the numbers at a good size, for those people who have vision problems. It has the inflation of the cuff automatically.

Its technology allows an easy, fast and accurate reading, since the device itself detects the correct pressure to which it has to inflate the cuff. It also has a motion sensor, so that an error does not occur in the reading.

It also incorporates an indicator of cardiac irregularities, being able to detect them and warn, for example, of an arrhythmia. As well as it can warn of hypertension, always doing a double check of the measurements to be sure.

The Omron M6 blood pressure monitor is ideal for homes where one or two people need to measure their blood pressure on a daily basis. There are people who use it even in their professional field. Omron has designed this magnificent device to make accurate measurement easy.

Walk and stay in shape, without losing sight of this

One of the best ways to play low-impact sports and keep hypertension at bay is to walk, as we have advanced at the beginning. Doing the Camino de Santiago is a good way to keep fit and go hiking, for example.

What should you keep in mind before making the Camino de Santiago? In addition to talking about it with your doctor if you suffer from tension problems, it is important to follow certain indications to avoid injuries, especially future ones, since any pilgrim can have blisters, but ending with back problems is not recommended.

Planning the stages is one of the best options: adapt each of the stages to the physical conditions of your body or the state of the road or trail. Not all stages have the same level of difficulty.

It is advisable to do long-distance training (10 km, 20 km, and 30 km) progressively, but it is not advisable to do a very hard training if our physical capacities are not trained.

Another factor to take into account: the footwear, it is very important that the boots you select hold your foot and the entire ankle area well. In addition, we should not forget the backpack that should adapt comfortably to our back and its use should be comfortable for us.

Along with comfortable and well-fitting shoes, we must not forget foot creams and cotton socks to prevent possible chafing or blisters that are going to be a problem.

It is advisable to make stops regularly, to clear the mind and achieve a state of relaxation. Do not forget to carry a first-aid kit in your backpack, which will be your best ally to combat blisters, abrasions, erythema or any other injury.

Likewise, it is important that on sunny or snowy days you do not forget sun protection to take care of your skin. And, of course, on rainy days you should have a raincoat to help you not end up soaked in water.

Finally, we must not carry unnecessary weight. We recommend that you do not bring too much food, better fruit or nuts, and that you take advantage of the towns or the end of the stage to make copious meals. What you cannot miss is a bottle of water to be well hydrated.

The Camino de Santiago can be a very good exercise for people who need to practice sports, but tension must be controlled. This way you can fully control your pace and intensity, but enjoying the activity at the same time.

These are the best sports to strengthen the glutes


Having well-defined buttocks is something that not all of us achieve but that most of us crave. For both men and women, the buttocks is one of the parts of our body that most define us, mark us and influence our beauty. Getting much more toned buttocks is possible, and today we tell you how. Below, you can discover the best sports to strengthen the glutes in a short time and some tips to achieve it. Take note!

5 ideal sports disciplines to tighten the buttocks

Do you belong to that group of people who join the gym to get defined buttocks and legs? We encourage you to discover which are the best sports to strengthen and tone your buttocks in record time:

1. Body Pump

It is one of those directed classes that you can find in any gym and with which you can get the firmer buttocks. In fact, a Body Pump class can make you tone each and every muscle in the body, but one of the parts where you will notice it the most will be, precisely, in the buttocks. Squats are one of the key exercises and working them with loads like weights will make them more effective.

If you dare, we recommend that you start with little weight or even without load to exercise your glutes well in Body Pump classes, so that you can add more intensity and in the end, you will be able to gain much more weight without problems. Practicing Body Pump will be one of the best ways to get those glutes you want.

2. Jump rope

And if you are one of those who prefers to train at home and not go to the gym, don’t worry, because with a jump rope you can get those strong glutes that you want so much. In addition, you will not have to worry about getting the necessary equipment, since all you need to practice this exercise is a rope and some space.

When you jump rope you are strengthening your glutes but you will also work other parts of the body, such as the arms, shoulders or back , so you will be able to improve all your muscles. You will also improve coordination and balance, while doing an exercise with a significant caloric expenditure. So much so, that some studies claim that jumping rope for 10 minutes is equivalent to running for half an hour.

3. Zumba

If you are passionate about dance and want to find a way to tone your glutes and make them firmer, look no further. This is your sport. The zumba can help you lose weight and improve the appearance of your buttocks and legs dancing in a class targeted for training not only effective but also the most fun.

It is no wonder that more and more Zumba fans are becoming, as losing weight and toning muscles while having fun is something that is difficult to give up. A class in this discipline combines different styles such as salsa, merengue or reggeaton, so that dancing to these rhythms helps us strengthen our glutes.

4. GAP

And if we are looking for something more specific, GAP exercises will get your gluts in shape in no time. This is another of the directed gym classes that is precisely designed to work your gluts. In fact, GAP is short for gluts, abs, and legs and consists of exercises especially aimed at strengthening these parts of your body.

5. Cross fit

Other of the disciplines that have become more fashionable in recent years and that more and more people are encouraged to practice is Cross fit. Actually, more than a specific type of discipline, Cross fit presents a type of training to strengthen all our muscles, and is inspired by the exercises we do every day, so that we train and educate the body in this regard.

Don’t panic if you think Cross fit is too hard for you. Keep in mind that this is a military training and that it can be a bit tough, however, you can start at your own pace and gradually increase the intensity.