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There isn’t a one-size-fits-all model for being healthy. But that doesn’t stop JAOSFITNESS from helping you reach your fitness and health goals. That is why I provide, and regularly update, my collection of tips and advice articles. Some of what I read and made sense to me or some from my knowledge and experience.All of my content is curated and relevant, so I hope you’ll find something interesting and put it in action.



1. Start Strength Training

Strength training is a type of exercise that requires you to contract your muscles against resistance. It builds muscle mass and increases strength.

Research has found strength training to have multiple health benefits, especially when it comes to burning fat.

In one study, strength training reduced visceral fat in 78 people with metabolic syndrome. Visceral fat is a type of dangerous fat that surrounds the organs in the belly.

Strength training has been shown to increase resting energy expenditure and reduce belly fat, especially when combined with aerobic exercise.

2. Follow a High-Protein Diet

Including more protein-rich foods in your diet is an effective way to reduce your appetite and burn more fat.One study also showed that a high-protein diet can help preserve muscle mass and metabolism during weight loss.

3. Squeeze in More Sleep

Going to bed a bit earlier or setting your alarm clock a little later can help boost fat burning and prevent weight gain.

One study of 68,183 women showed that those who slept five or fewer hours per night over a period of 16 years were more likely to gain weight than those who slept for longer than seven hours per night.

4. Add Vinegar to Your Diet

Vinegar is well known for its health-promoting properties.

In addition to its potential effects on heart health and blood sugar control, increasing your intake of vinegar may help bump up fat burning, according to some research.

One study found that consuming 1–2 tablespoons (15–30 ml) of vinegar daily reduced people’s body weight, belly fat and average waist circumference over a 12-week period.

Running on the Treadmill


A Good training program to get you reduce your body fat percentage and maintain or even increase your muscle mass needs to have sessions of anaerobic cardiovascular training and muscle strength.
Depending on your experience, time you had train, what type of training sessions you like,etc. You can do your cardio training outdoors or indoors. Sprints, jumping rope, running on the same place, burpes, mountain climbers,etc. Or use cardio machines. The important on this is to do it in high intensity and control the time of execution and rest.
Your strength sessions you can divided (depending on how many days per week you will use for this) on full body workout session. Split routine like upper and lower body, pull and push, front and back,etc.
Combining this training session plus the correct nutrition, hydration and rest defently you will achieve your goals faster and in a low risk of injure yourself or put your health in risk.



What's the first thing you hear when you start going to the gym or want to start a diet?
Take supplements to get your goals, drink this smoothie, drink protein, take this fat burner, you need gainers to get muscle,etc.
Theres tons of supplement brands and all of them have an amazing marketing to sell you making you think that thanks to taking those powders, pills and juices you will achieve your goals faster or with less effort.
I'm not saying they dont help or dont take them but I strongly believe that if you can follow a diet you dont need supplements and even less if you are just starting to do some physical activity or starting a diet. If you have more than 2 month that you dont follow any of those 2 I recomend you to start by following your diet and exercise routine for at least 6 to 8 weeks.
After that time you can start adding some supplements that you see can help you. For example. If you are not getting one of your macros like protein throw food maybe you can add some whey,casein or any type of protein to help you consume those extra grams you are missing but anyways the nutritionist will see and validate your diet and notice that you are not getting your grams of protein so he or she will modify your nutrition plan or recomend you to add a smoothie with this powder protein cause maybe is that you dont have time to eat that chicken breast or that cheese and nuts in the snack time.
Follow this and you will save a lot of money in supplements and you can invest in your nutritionist or personal trainer and eat and get all the good from food.


Drinking plenty of water can help keep your body healthy and functioning at its highest capacity. Staying hydrated will help you to:

Improve physical performance.
During physical activity, our bodies use up a lot of water. So stay hydrated before, during, and after exercise helps to protect your body from harm, and to help you to perform better. Proper hydration can reduce fatigue, improve endurance, lower your maximum heart rate, and more. It can also help you to be less sore after exercise.
Help you to lose weight.
Are you having trouble with your weight loss efforts? Increasing your water intake may help you achieve better results. Studies show that people who are on diets lose more weight when they also increase their water intake.In one study, people on weight loss diets who drank 500 ml of water before each of their three daily meals for 12 weeks lost 4.6 more pounds on average than people who did not drink the additional water.
Boost your mood.
People who drink more water also tend to have better moods. One study found that when people who regularly drank less than 1.2 liters of water per day increased their intake to 2.5 liters per day, the participants experienced significantly less confusion, bewilderment, fatigue, and sleepiness. On the other hand, for people who regularly drank two to four liters of water per day who were then restricted to one liter per day, the reduced water intake led negative effects on mood, including decreased contentedness, calmness, and positive emotions.
Boost your brainpower.
When you drink more water, you may improve your cognitive performance, too. Several studies have shown that people drinking water during cognitive tasks performed much better than those people who did not drink water during the tasks. These results have been found in both adults and children.Studies suggest that even mild dehydration can impair cognitive function in the short-term. So next time you need to focus, take a test, or use all of your brainpower, keep a glass of water next to you and keep sipping.
Prevent headaches. Water deprivation is a very common cause of headache. In most cases, rehydrating can provide relief from a headache. For some people, dehydration can also trigger a migraine, so be sure to keep your water intake regular if you are prone to getting migraines or headaches.
Protect against disease.
One of the most important answers to the question “Why is water important?” is its role in disease prevention. Proper hydration may be a useful tool in preventing a variety of health conditions and diseases. Staying hydrated may protect against kidney stones, constipation, asthma, urinary tract infections, coronary heart disease, and even possibly some cancers.