1-Hydrate yourself

This will give you more energy and will normalize the temperature of your body! In one hour you could lose 1 litre of water! Normally, you should drink 1 cup (250 ml) of water 20 or 30 minutes before you exercise. It’s really important to drink water when you are training.

2-Eat before and after your training

Normally it’s better if you eat 2 hours before your training; this will give you more energy and power! You also need to eat after your training, for the recuperation and repair of your muscles!

3-Do it with weight

This will give you more muscles and will reduce your fat! In the long term, you will burn more fat than you would with cardio!


It is really important, a moment after your training, to stretch your entire body, as well as focus on the part you are training! It helps to relax your muscles and reduces stress!