Entrenamiento
How marketing has distorted women's approach to training
Five ways the fitness industry has misled women — and what we should be teaching instead. Full-body lifting, proper progression, education over aesthetics.
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Artículos honestos y basados en datos sobre entrenamiento, nutrición y recuperación — para quien busca resultados reales y sostenibles.
Nutrición
Fitness Pill #9: What supplements?
A grounded, marketing-free list of the sports supplements I actually use and recommend to my clients — plus what to do before reaching for a pill.
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Fitness Pill #8: More is not always better
Adding more sets and weekly sessions doesn't guarantee better gains. Why training quality, periodization and recovery beat raw volume.
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Fitness Pill #7: How to manage hunger
Hunger is part of any fat-loss phase — but it doesn't need to derail you. Practical strategies to manage hunger without sacrificing nutrition or sanity.
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Fitness Pill #6: How Long Should Each Workout Session Last?
Most well-built sessions land between 45 and 90 minutes. Why that range works and how to leave the gym tired in the right way.
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Fitness Pill #5: Will Weight Training Make Me Gain Too Much Muscle?
A direct answer to a question most women ask: no, lifting won't make you bulky. Here's the physiology behind it — and why you should train hard anyway.
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Fitness Pill #4: Workout Logging
If you only track progress in the mirror, you'll miss the actual signal. How and why logging every workout drives long-term muscle growth.
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What is the best exercise to tone my body?
There is no "toning exercise" — there's lifting, walking, eating well and sleeping. The honest answer to one of the most-asked questions in fitness.
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Fitness Pill #3: Should I avoid carbs to lose weight?
Short answer: no. Why cutting carbs entirely backfires for fat loss and what to do instead.
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Fitness Pill #2: What is the best way to lose fat in my belly?
Spot reduction is a myth. The ten habits that actually drive overall fat loss — including the belly.
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Fitness Pill #1: How many times a week should I train?
Two, three or four days a week — what's optimal for muscle growth, and how to choose based on your real life.
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Your muscles don't grow because you train like you're on roids
What works for a doped bodybuilder will not work for a natural athlete. The three training rules a natural lifter must follow to actually build muscle.
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Recuperación
How to Eliminate Fluid Retention: Effective Tips and Strategies
Fluid retention often gets mistaken for body fat. What it is, what causes it, and the lifestyle changes that actually reduce it.
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Bodybuilding: Beyond Muscles, a Comprehensive Life Philosophy
Why bodybuilding is not about narcissism. The holistic view from Desbonnet and Rouet — body, mind, spirit, discipline, self-esteem.
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The Importance of Recovery and Sleep in Bodybuilding
Muscle grows during recovery, not during training. Why sleep is your single most powerful tool for results — and how to optimize it.
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Busting the Myth: Weightlifting is Not for Women
Lifting won't make you masculine — the testosterone math doesn't work. The full case for why weightlifting is the most empowering thing women can do in the gym.
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Cardio or free weights: a fat loss dilemma
Cardio and weights aren't enemies. How to combine them to lose fat (not just weight) and which one to do first when time is tight.
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The best tool to reduce fat: NEAT
Non-Exercise Activity Thermogenesis is the most overlooked lever in fat loss. What NEAT is, why it matters, and five easy ways to raise it.
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10 Keys to Losing Body Fat
A no-nonsense checklist for sustainable fat loss: deficit, macros, lifting, cardio, sleep, stress, hydration, patience.
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The Natural Path to Fitness: Achieving Your Best Physique
Why the drug-free route to fitness is the right one — health, sustainability, mental well-being — plus a practical plan for busy professionals.
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What is WNBF? Bodybuilding without steroids
An introduction to the World Natural Bodybuilding Federation: drug-tested competition, categories, education and ethics — and why I compete naturally.
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What is EREPS?
EREPS is the European Register of Exercise Professionals. What it certifies, why it matters, and what registering as EQF Level 4 actually means.
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