THE 4 KEYS TO SUCCESS FOR BEING HEALTHY, GETTING FIT AND 6TH ROUTINE

If you don't work hard for what you want (even a little), don't complain about what you don't have.

Perhaps, at this point and moved by the imminence of the swimsuit or bikini, you are still surfing the web in search of ineffective miracles that promise that, in 15 days, you will have the great body of the twenty-something model that accompanies the article. At this time of year, miracle articles are very common such as: 'drink this for 7 days and you will lose 5 kilos with hardly any effort or do these two exercises for 4 minutes a day and you will have a flat stomach in two weeks'.

If that is your plan, keep looking, you will find many articles and promises of this type (although I am sorry to say that you will not find any that will give you the promised results).

But don't worry, I'm here to tell you how this whole getting in shape thing works, improving our physical appearance and our health , really (and, in addition, it is usually applicable to most areas of our lives):

EFFORT = REWARD

Yes, it is what it sounds like. The more effort you put in, the more rewards you get , plain and simple. Plus, these rewards also come in a shorter time frame the more effort you put in.

This is how it reads. Surely, if you start making a great sacrifice, doing 10 hours of Physical Activity a week and sticking to a strict diet, your body and your life will change in less time and in a more radical way than if the amount of Physical Activity is less and the diet is less strict. There is no doubt about this. The thing is that few of us are in a position to be able or want to make such a radical change.

Instead, what we have wanted to show you throughout the challenge is that , with relatively small efforts , from various areas of our lives, but added together in the same direction, very good results can be achieved , taking into account the investment made. It would be something like a product with an excellent quality-price ratio.

Effort + Effort + Effort + Effort

= REWARD

The AnaissaHealthyLife challenge offers you an unbeatable relationship between effort and reward

It's funny. We are tired of telling our children that, to get good grades, it is better to work day after day, do their homework, ask any questions that come up along the way... than to leave everything for the day before and cram for a study binge. Even though we know that these things are like this, we still continue to look for last-minute miracles, also when it comes to getting in shape.

We don't propose Spartan training plans or strict diets where you weigh every gram of food you eat, we propose that you be consistent with what you do . If you make the effort to sign up for Spinning classes or go for a run for an hour, avoid having 3 beers with chips and other ultra-processed snacks afterwards,

Therefore, our proposal and sense of challenge is very clear and is summarized in the 4 keys that we give you below :

• KEY 1: Practice Physical Activity daily

Our routines can be done in just 10-15 minutes, at home and without any specific equipment. In addition, you combine strength exercises with cardiovascular exercises. With this type of routine, the excuse of lack of time and/or resources no longer makes sense. If you don't do it, it's because you don't want it enough.

• KEY 2: Eat sensibly. Don't use the excuse of having started practicing Physical Activity to heal your conscience when you are routinely having a bad diet.

Remember that, as we said, a Healthy Nutrition Plan is not incompatible with wedding banquets, nor with those two extra kilos at Christmas, it should not be a torture, but something bearable.

Check out the nutrition articles that complete our challenge.

• KEY 3: Use Anaissa cosmetic-textile garments with their Emana technology.

Thanks to the benefits offered by our garments , you will be able to achieve, in addition to much more noticeable results, many advantages for your skin, your body and your health . The Emana smart thread , with its technology applied to our clothing, manages to reduce orange peel skin, improve microcirculation, or greater muscle recovery after training, among others that we explain in this post .

• KEY 4: Change your attitude towards Physical Activity.

It all adds up. You might think I'm amnesiac and that this is the same thing I just told you in KEY 1, but no. By this I mean that you should use fewer elevators, escalators, less cars , electric scooters or motorcycles, less sofa time on Sunday afternoons (change it for a walk)... In short, go on foot or by bike when you get around town.

Look, although this may seem silly, just like the example of the two croquettes that I put not long ago in another article , I am going to give you some examples of how little it would cost to include the amount of Physical Activity (in this case, not scheduled) in our lives and the results that this could bring.

Case 1

Walking briskly (about 6 km/hour) burns around 360 calories/hour. If instead of using the car for your urban journeys, you walk (imagine that this makes you walk 30 minutes more per day than before), you will be burning 180 extra calories per day, which you were not burning before. Expressed like this, it may not seem like much, but let's see what happens if we translate it into grams of fat per year:

- 1 gram of fat = 9 calories à 180 cal. = 20 g. of fat/day.

- 20g. * 365 days a year = 7300 g. (7.3 Kg.) of fat per year.

This means that, with this additional measure alone, you would burn more than 7 extra kg per year (and save fuel).

Case 2

Let's imagine, on the other hand, that you live on the 4th floor of a building and that, every day, you go up and down stairs an average of 4 times. Going up stairs quickly burns about 800 calories per hour and going down them burns about 420 per hour. Assuming that it takes you 2 minutes each time you go up, spending 8 minutes a day climbing stairs would burn an extra 107 calories per day.

On the other hand, let's assume that it takes you 1 minute to go down those 4 floors (maybe it's less than it takes you to call the elevator and go down it), so every day, we add 4 minutes of going down stairs, which represents 28 extra calories burned per day.

If we add the two amounts, we have that, just by going up and down to your house, you will lose 135 extra calories a day that, if you go up by elevator, you would stop burning. Doing the same calculation as before and knowing that each gram of fat is equivalent to 9 calories, we have:

- 135 cal. = 15 g. of fat/day.

- 15 g. * 365 days a year = 5375 g. (5.375 Kg.) of fat per year.

So let's see what this means is that a person with a stable overweight of 12 kg, without changing anything at all in their diet and doing these two extra things, would reach their ideal weight in less than a year.

Any action, no matter how small, will achieve infinitely greater results than the greatest wish in the world.

As you can see, none of the 4 keys we have just described represent a very big or drastic change in the life of any person, that is, they are easily included in any lifestyle. Rather, we could say that they represent a major change in the way of understanding and seeing things, a change of attitude, which I have referred to so many times during the challenge.

As you are already getting to know me and you know that I really like to summarise ideas in phrases, here are some that could be useful for this occasion, almost now, in a more reflective than indicative way.

Real change starts in your head

If you really want something, don't wish for it, work for it.

Ask yourself if the Physical Activity you will do today and what you will eat today will get you closer to the body you want to have tomorrow.

Remember that, as we have been repeating since the presentation of the challenge, real progress towards achieving your goals begins with a change of perspective. Thus, during these 6 weeks , we have not tried to change your body, but your mentality. We want to call for common sense and not see people arriving at the gym by car from their home, located less than 1 km away, and getting on a bike without wheels or a treadmill for half an hour.

Therefore, if you have followed the challenge during these six weeks, it is more than likely that you have created the habits that will lead you to your final goal and, precisely, that was our objective , that you acquire the habits and the mentality that you must have, not only to be better, physically speaking, but also in terms of health.

Now that we have conveyed the idea of ​​the AnaissaHealthyLifeChallenge, we are going to show you the 6th and final training routine that will complete our Challenge. This last routine is made up of 5 exercises and is done using the HIIT method (an acronym in English that means: high intensity interval training), which is a fairly tough type of Physical Activity and therefore, as we did in last week's proposal, we do not advise you to do it if you do not have a certain level of physical fitness. Therefore, we suggest that if you have just met us, you start the challenge from the beginning and increase your level of physical fitness before launching into this training.

Specifically, this week's routine is made up of very global exercises that involve very large muscle groups and kinetic chains with the aim of consuming energy very quickly...

6th EXERCISE ROUTINE #RetoVidaSaludableAnaissa

HIIT IN 5 MINUTES, AT HOME, ANYTIME AND WITHOUT EQUIPMENT

To do this exercise routine we want you to take into account the following aspects:

• The routine consists of 4 exercises, with which you will activate and strengthen practically all the muscles in your body.
• Once again, we are going to use the timer to do the routine. We propose a ratio of 40 minutes of exercise and 20 minutes of rest, which we will use to prepare for the next exercise. As you know, you can regulate the ratio of exercise and rest time according to your needs and actual level.
• We challenge you to do 3 complete rounds of this routine every day that you do it, which will give you a total time of 12 minutes.
• Now that you know the other routines, and depending on your needs, we invite you to alternate them. That is, you should do this routine one day and, the next day, any of the routines 1 , 2 , 3 or 4 (because of the difficulty they represent, we avoid doing routine 5 the day after or before this routine). In other words, alternate them as you like, but avoid doing 5 and 6 on consecutive days.
• Remember to print the template to track your progress throughout the week.

Week 6 template

AND NOW, YES, YES: HERE ARE THE EXERCISES OF THE 6TH ROUTE OF OUR CHALLENGE

• EXERCISE 1. LATERAL DISPLACEMENTS

We stand up and do vigorous lateral movements of about three or four meters. When we reach the limits we have set, we squat with our feet wide apart and the tips of our feet pointing outwards. The ascent should be vigorous, if possible, even including a jump, starting to move towards the opposite side, as shown in the images.

• EXERCISE 2. MOUNTAIN CLIMBERS

We place our arms firmly on the ground and position ourselves as if we were going to do a sprint start. From this position, we push our knees forward and back very forcefully, as if we wanted to hit our chest with our knees.

• EXERCISE 3. BURPEES

From a standing position, squat down and vigorously kick your feet back, staying in a high plank position, that is, forming a straight line from your head to your feet.

Once in this position, we do a dip on the floor.

Once we have returned to the high plank position, with an energetic jump the feet go forward, returning to the squat position.

From the squat position, we do a Squat Jump (an energetic jump from the squat position) with a clap in the air above the head.

It is very important that the execution is correct, not arching the back in the ground phase, but using the strength of the abdominals to maintain an upright and straight posture from head to toe.

* Important note: This exercise is very demanding, so if we need to reduce its difficulty, we can do it in several ways, for example, by eliminating the background, or eliminating the final jump.

• EXERCISE 4. PLANK JACKS

We start from the high plank position and, trying not to raise our buttocks too much when doing so, we jump our legs out to the sides. This exercise is much harder than it looks and works practically all the muscles in the front of the body, being especially demanding for the rectus abdominis, quadriceps and deltoids.

Here are the 5 exercises that make up our 6th and final routine of our #RetoVidaSaludableAnaissa . If you haven't signed up yet, don't wait any longer and start getting a healthier body and better physical condition now. It's never been so easy to start exercising, at any time, from the comfort of your home and without the need for specific equipment.

AGAIN, YOU CHOOSE: EXCUSES OR RESULTS.

Jordi Martínez Belda. Membership number at COLEF CV: 56275

• Graduate in Physical Activity and Sports Sciences from the Catholic University of San Antonio de Murcia.
• National Athletics Coach for the Royal Spanish Athletics Federation.
• Higher Sports Technician in Bodybuilding, Muscle Building and Fitness from the Royal Spanish Weightlifting Federation.