{"id":18048,"date":"2024-01-02T16:08:18","date_gmt":"2024-01-02T16:08:18","guid":{"rendered":"https:\/\/fitolympia.com\/?p=18048"},"modified":"2024-01-02T16:08:20","modified_gmt":"2024-01-02T16:08:20","slug":"fit-lean-a-simple-guide-to-losing-fat-and-gaining-muscle","status":"publish","type":"post","link":"https:\/\/fitolympia.com\/es\/fit-lean-a-simple-guide-to-losing-fat-and-gaining-muscle\/","title":{"rendered":"Fit &#038; Lean: A Simple Guide to Losing Fat and Gaining Muscle!"},"content":{"rendered":"<p>Una composici\u00f3n corporal equilibrada es crucial para el bienestar general, ya que representa una mezcla saludable de m\u00fasculos, grasas y tejidos. Reduce el riesgo de enfermedades, aumenta la energ\u00eda y apoya una imagen corporal positiva. Lograr este equilibrio a trav\u00e9s del ejercicio y una dieta equilibrada es clave para una vida m\u00e1s larga, feliz y activa.<\/p> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/mffblog.myfitfuel.in\/wp-content\/uploads\/2016\/04\/mff-collage-2.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Debunking Myths for Success:<\/strong> Clearing misconceptions about weight loss and muscle gain is crucial for effective and sustainable results.<\/li><li><strong>Avoiding Extreme Calorie Restriction:<\/strong> Dispelling the myth that extreme calorie restriction is the best way to lose weight prevents muscle loss and supports metabolic health.<\/li><li><strong>Balanced Protein Consumption:<\/strong> Debunking the notion that excessive protein alone builds muscles promotes a balanced approach.<\/li><li><strong>Realistic Goals and Patience:<\/strong> Understanding the importance of consistent, realistic goals and patience encourages long-term success.<\/li><li><strong>Empowering with Accurate Information:<\/strong> Accurate information empowers individuals to adopt healthier, evidence-based practices for lasting fitness and well-being.<\/li><\/ul> <h3 class=\"wp-block-heading\"><strong>\u00bfPor qu\u00e9 es importante establecer objetivos realistas?<\/strong><\/h3> <p>Los objetivos realistas son clave para la motivaci\u00f3n y el progreso sostenido. Se alinean con las habilidades, evitando la frustraci\u00f3n y aumentando la confianza. Los hitos alcanzables fomentan el compromiso, previenen el agotamiento y permiten la adaptabilidad para el \u00e9xito a largo plazo.<\/p> <h2 class=\"wp-block-heading\"><strong>Comprender la ciencia detr\u00e1s de la p\u00e9rdida de grasa y la ganancia muscular<\/strong><\/h2> <h3 class=\"wp-block-heading\">P\u00e9rdida de grasa<\/h3> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/c.ndtvimg.com\/2020-02\/56ogosmg_weight-loss-_625x300_08_February_20.jpg\" alt=\"\"\/><\/figure> <ul class=\"wp-block-list\"><li><strong>Energy Balance for Fat Loss:<\/strong> Burning more calories than consumed leads to fat reduction.<\/li><li><strong>Basal Metabolic Rate (BMR):<\/strong> BMR influences resting energy expenditure, impacting fat loss.<\/li><li><strong>Diet Composition:<\/strong> Higher protein intake preserves muscle mass, aiding in fat loss.<\/li><li><strong>Exercise Importance:<\/strong> Both aerobic and resistance training increase calorie expenditure, supporting fat loss.<\/li><li><strong>Influential Factors:<\/strong> Hormones, genetics, sleep, and stress management impact fat storage and metabolism.<\/li><li><strong>Sustainable Lifestyle Changes:<\/strong> Effective fat loss involves maintaining a caloric deficit, healthy eating, and regular exercise.<\/li><\/ul> <h3 class=\"wp-block-heading\">Ganancia muscular<\/h3> <figure class=\"wp-block-image size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/cdn.fitolympia.com\/file\/olympia-cdn\/wp-content\/uploads\/2024\/01\/lean-bulking-1024x576.jpg\" alt=\"\" class=\"wp-image-18057\" srcset=\"https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-1024x576.jpg 1024w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-300x169.jpg 300w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-768x432.jpg 768w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking-1536x864.jpg 1536w, https:\/\/fitolympia.com\/wp-content\/uploads\/2024\/01\/lean-bulking.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/figure> <ul class=\"wp-block-list\"><li><strong>Muscle Gain Process:<\/strong><ul><li>Resistance training induces muscle fiber damage.<\/li><li>Repair and growth occur through protein synthesis.<\/li><li>Adequate protein consumption provides essential amino acids.<\/li><\/ul><\/li><li><strong>Influential Factors:<\/strong><ul><li>Hormones like testosterone and growth hormone influence muscle growth.<\/li><li>A slight caloric surplus is needed to support muscle gain.<\/li><\/ul><\/li><li><strong>Essentials for Muscle Gain:<\/strong><ul><li>Adequate calories and nutrition.<\/li><li>Sufficient sleep and recovery for muscle repair and growth.<\/li><\/ul><\/li><li><strong>Crucial Factors for Success:<\/strong><ul><li>Consistency in training.<\/li><li>Progressive overload by increasing resistance over time.<\/li><\/ul><\/li><li><strong>Individual Impact:<\/strong><ul><li>Genetics play a role.<\/li><li>Tailored workout and diet plans maximize results.<\/li><\/ul><\/li><\/ul> <h2 class=\"wp-block-heading\"><strong>Crear el plan de nutrici\u00f3n adecuado<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/www.healthkart.com\/connect\/wp-content\/uploads\/2016\/04\/Banner-2021-04-09T155601.025.jpg\" alt=\"\"\/><\/figure> <p>Crear el plan de nutrici\u00f3n adecuado para la p\u00e9rdida de grasa y la ganancia muscular es crucial, ya que optimiza la ingesta de nutrientes, apoya los objetivos metab\u00f3licos y garantiza un progreso sostenible, maximizando en \u00faltima instancia la eficacia de los esfuerzos de acondicionamiento f\u00edsico en las personas.<\/p> <ol class=\"wp-block-list\"><li><strong>Determining Daily Caloric Needs:<\/strong><ul><li>Calculate BMR and TDEE using online calculators.<\/li><li>Create a caloric deficit of 250-500 calories for fat loss.<\/li><li>Consume 250-500 calories surplus for muscle gain.<\/li><li>Prioritize protein intake and adjust based on progress.<\/li><\/ul><\/li><li><strong>Importance of Protein:<\/strong><ul><li>Crucial for fat loss and muscle gain.<\/li><li>Promotes satiety and preserves lean muscle mass in fat loss.<\/li><li>Supplies essential amino acids for muscle repair and growth in muscle gain.<\/li><li>Calculate protein intake based on body weight, adjusting within recommended ranges.<\/li><\/ul><\/li><li><strong>Managing Carbohydrates and Fats:<\/strong><ul><li>Moderate carbohydrate intake for fat loss, focusing on complex sources.<\/li><li>Include healthy fats for hormonal balance.<\/li><li>Slightly increase carbohydrates for muscle gain, supporting energy and recovery.<\/li><li>Customize macronutrient ratios based on individual needs for balanced nutrition.<\/li><\/ul><\/li><li><strong>Meal Timing and Frequency:<\/strong><ul><li>For fat loss, consider smaller, frequent meals to control hunger.<\/li><li>Prioritize protein around workouts for muscle preservation.<\/li><li>For muscle gain, focus on higher meal frequency to optimize muscle protein synthesis.<\/li><li>Choose timing and frequency based on consistency and individual preferences.<\/li><\/ul><\/li><\/ol> <h3 class=\"wp-block-heading\"><strong>Resumen<\/strong><\/h3> <ol class=\"wp-block-list\"><li><strong>Determine Caloric Needs:<\/strong><ul><li>Calculate BMR and TDEE for daily caloric needs.<\/li><li>Create a deficit for fat loss or a surplus for muscle gain.<\/li><\/ul><\/li><li><strong>Prioritize Protein:<\/strong><ul><li>Ensure sufficient protein intake for muscle preservation and growth.<\/li><li>Adjust protein levels based on individual needs and progress.<\/li><\/ul><\/li><li><strong>Manage Carbs and Fats:<\/strong><ul><li>Moderate carbs for stable energy (fat loss) or increased energy (muscle gain).<\/li><li>Include healthy fats for hormonal balance and overall health.<\/li><\/ul><\/li><li><strong>Customize Meal Timing:<\/strong><ul><li>Control hunger with smaller, frequent meals (fat loss).<\/li><li>Optimize muscle protein synthesis with a higher meal frequency (muscle gain).<\/li><li>Adapt timing based on personal preferences and goals.<\/li><\/ul><\/li><\/ol> <h2 class=\"wp-block-heading\"><strong>Planificaci\u00f3n de entrenamientos<\/strong><\/h2> <figure class=\"wp-block-image size-large\"><img decoding=\"async\" src=\"https:\/\/i.ytimg.com\/vi\/LkvVTHrYmmM\/sddefault.jpg\" alt=\"\"\/><\/figure> <p>Los entrenamientos efectivos son clave para la p\u00e9rdida de grasa y la ganancia muscular. La planificaci\u00f3n garantiza la consistencia y los ejercicios espec\u00edficos, optimizando el entrenamiento para lograr objetivos exitosos de composici\u00f3n corporal.<\/p> <ol class=\"wp-block-list\"><li><strong>Resistance Training:<\/strong><ul><li>Builds and repairs muscle tissue.<\/li><li>Increases resting metabolic rate for fat loss.<\/li><li>Consumes energy, aiding in fat reduction.<\/li><li>Essential for simultaneous muscle growth and fat loss.<\/li><\/ul><\/li><li><strong>Cardiovascular Exercises:<\/strong><ul><li>Promote calorie expenditure for fat loss.<\/li><li>Enhance metabolic efficiency for fat burning.<\/li><li>Improve cardiovascular fitness.<\/li><li>Complement resistance training for balanced results.<\/li><\/ul><\/li><li><strong>Rest and Recovery:<\/strong><ul><li>Allow muscles to repair and grow.<\/li><li>Prevent overtraining and reduce injury risk.<\/li><li>Regulate hormones for fat storage and muscle synthesis.<\/li><li>Adequate sleep and rest days are essential for optimal results.<\/li><\/ul><\/li><\/ol> <h3 class=\"wp-block-heading\"><strong>Resumen<\/strong><\/h3> <p>Planifica bien tus entrenamientos para mantener la constancia y apuntar a los ejercicios correctos. Para la p\u00e9rdida de grasa y la ganancia muscular, incluya entrenamiento de resistencia para desarrollar m\u00fasculos y estimular el metabolismo. Los ejercicios cardiovasculares ayudan a quemar calor\u00edas y mejorar el estado f\u00edsico general. No olvides la importancia del descanso y la recuperaci\u00f3n para la reparaci\u00f3n muscular y el equilibrio hormonal. Un enfoque equilibrado, que combine resistencia y cardio, junto con un descanso adecuado, es clave para lograr sus objetivos de acondicionamiento f\u00edsico.<\/p> <h2 class=\"wp-block-heading\"><strong>Evite estas trampas para lograr su objetivo<\/strong><\/h2> <p>Los errores comunes que se deben evitar en la p\u00e9rdida de grasa y la ganancia muscular incluyen:<\/p> <ol class=\"wp-block-list\"><li><strong>Extreme Dieting<\/strong>: Drastic calorie restriction can lead to muscle loss and a slowed metabolism, making long-term fat loss harder.<\/li><li><strong>Neglecting Protein<\/strong>: Inadequate protein intake can hinder muscle growth and recovery. Aim for a balanced protein-rich diet.<\/li><li><strong>Overtraining<\/strong>: Excessive exercise without proper rest can lead to burnout, injuries, and hinder muscle recovery.<\/li><li><strong>Inconsistent Routine<\/strong>: Skipping workouts or inconsistency in nutrition makes it difficult to see progress.<\/li><li><strong>Ignoring Strength Training<\/strong>: Focusing only on cardio and neglecting resistance training can hinder muscle gain.<\/li><li><strong>Lack of Sleep<\/strong>: Poor sleep can disrupt hormonal balance, affecting both fat loss and muscle growth.<\/li><li><strong>Not Tracking Progress<\/strong>: Without monitoring, it\u2019s hard to adjust your approach for optimal results.<\/li><li><strong>Stress and Inadequate Recovery<\/strong>: High stress levels can hinder fat loss and muscle recovery. Prioritize stress management and rest.<\/li><li><strong>Relying on Supplements<\/strong>: Supplements should complement, not replace, a balanced diet and exercise routine.<\/li><li><strong>Setting Unrealistic Goals<\/strong>: Expecting rapid changes can lead to frustration and unsustainable practices. Set achievable, gradual goals.<\/li><\/ol> <p>Evitar estos escollos y adoptar un enfoque equilibrado y sostenible es clave para el \u00e9xito de la p\u00e9rdida de grasa y la ganancia muscular.<\/p> <h2 class=\"wp-block-heading\"><strong>Sugerencia<\/strong><\/h2> <p>Sus necesidades diarias de prote\u00ednas se pueden satisfacer f\u00e1cilmente agregando los 2 grupos principales de alimentos que contribuyen a las prote\u00ednas. Carne magra y aves, pescado, huevos, tofu, nueces y semillas y legumbres\/frijoles juntos. El segundo es el grupo de la leche, el yogur, el queso y\/o las alternativas (en su mayor\u00eda reducidas en grasa). Como parte de una dieta saludable, se recomienda consumir porciones particulares por d\u00eda de cada uno de los 5 grupos de alimentos. El cuerpo humano no puede almacenar prote\u00ednas y excretar\u00e1 cualquier exceso, por lo que la forma m\u00e1s eficaz de satisfacer sus necesidades diarias de prote\u00ednas es comer peque\u00f1as cantidades en cada comida.<\/p> <h2 class=\"wp-block-heading\"><strong>Conclusi\u00f3n<\/strong><\/h2> <ul class=\"wp-block-list\"><li><strong>Holistic Approach<\/strong>: Achieving the dual goals of fat loss and muscle gain requires a holistic approach that encompasses various aspects of your lifestyle.<\/li><li><strong>Dedication and Patience<\/strong>: The journey to fitness demands dedication and patience. Results may not happen overnight, but consistent effort pays off in the long run.<\/li><li><strong>Balanced Diet<\/strong>: A key element is maintaining a balanced diet. Focus on nutrient-dense foods, proper portion control, and staying hydrated to support your body&#8217;s needs.<\/li><li><strong>Structured Workouts<\/strong>: Incorporate a well-designed workout routine that combines cardiovascular exercises, strength training, and flexibility exercises to maximize fat loss and muscle gain.<\/li><li><strong>Proper Sleep<\/strong>: Ensure adequate and quality sleep, as it is crucial for recovery, hormone regulation, and overall well-being.<\/li><li><strong>Stress Management<\/strong>: Manage stress through relaxation techniques, mindfulness, and other stress-reducing activities. High stress levels can hinder progress in achieving fitness goals.<\/li><li><strong>Celebrate Progress<\/strong>: Acknowledge and celebrate your achievements along the way. Whether it&#8217;s a fitness milestone or a positive change in lifestyle habits, recognizing progress is essential for motivation.<\/li><li><strong>Long-Term Health Benefits<\/strong>: Remember that the benefits of embracing a healthy lifestyle extend beyond physical appearance. Improved longevity, reduced risk of chronic diseases, increased energy levels, and enhanced mental clarity contribute to a higher quality of life.<\/li><li><strong>Embrace the Journey<\/strong>: The pursuit of fitness is not just about the destination; it&#8217;s about enjoying the journey. Embrace the challenges, learn from setbacks, and stay committed to long-term well-being.<\/li><li><strong>Feel Better, Look Better<\/strong>: Ultimately, the goal is not just to look better but to feel better. Prioritize your well-being, and your body will reflect the care and effort you invest in it.<\/li><\/ul> <h2 class=\"wp-block-heading\">Preguntas Frecuentes (FAQs)<\/h2> <h4 class=\"wp-block-heading\">P: \u00bfCu\u00e1l es la clave para perder grasa y ganar m\u00fasculo simult\u00e1neamente?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Lograr un d\u00e9ficit cal\u00f3rico priorizando la ingesta de prote\u00ednas y el entrenamiento de resistencia.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfPuedo perder grasa y ganar m\u00fasculo sin cambiar mi dieta?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La dieta juega un papel crucial; Debes ajustar tu nutrici\u00f3n para ver resultados significativos.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfCu\u00e1nta prote\u00edna debo consumir diariamente para ganar m\u00fasculo?&nbsp;<\/h4> <p><strong>Ans. <\/strong>Trate de consumir al menos 1 gramo de prote\u00edna por libra de peso corporal.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfQu\u00e9 tipo de ejercicios son los mejores para desarrollar m\u00fasculo?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Los ejercicios compuestos como sentadillas, peso muerto y press de banca son muy efectivos.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfEs necesario el cardio para perder grasa?&nbsp;<\/h4> <p><strong>Ans.<\/strong> El cardio puede ayudar a perder grasa, pero no es el \u00fanico factor; La dieta es igualmente importante.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfCon qu\u00e9 frecuencia debo hacer ejercicio para ver resultados?<\/h4> <p><strong>Ans.<\/strong> La consistencia importa m\u00e1s que la frecuencia; De 3 a 5 d\u00edas de entrenamientos estructurados por semana es un buen comienzo.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfPuedo perder grasa y ganar m\u00fasculo sin suplementos?&nbsp;<\/h4> <p><strong>Ans.<\/strong> S\u00ed, los suplementos son opcionales; Conc\u00e9ntrese primero en los alimentos integrales.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfEs posible apuntar a la p\u00e9rdida de grasa en \u00e1reas espec\u00edficas?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La reducci\u00f3n puntual es un mito; La p\u00e9rdida de grasa se produce en todo el cuerpo.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfQu\u00e9 importancia tiene el sue\u00f1o en el proceso de p\u00e9rdida de grasa y ganancia muscular?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Un sue\u00f1o de calidad es crucial para la recuperaci\u00f3n y el equilibrio hormonal.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfPuedo alcanzar estos objetivos a cualquier edad?&nbsp;<\/h4> <p><strong>Ans.<\/strong> S\u00ed, las personas de todas las edades pueden perder grasa y ganar m\u00fasculo con el enfoque correcto.<\/p> <h3 class=\"wp-block-heading\">P: \u00bfQu\u00e9 debo hacer si llego a una meseta en mi progreso?&nbsp;<\/h3> <p>Respuesta: Cambie su rutina de ejercicios, ajuste su dieta o consulte a un experto en acondicionamiento f\u00edsico.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfEst\u00e1n permitidas las comidas trampa en este viaje?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Las indulgencias ocasionales est\u00e1n bien, pero no dejes que descarrilen tu progreso general.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfCu\u00e1l es el papel de la hidrataci\u00f3n en la p\u00e9rdida de grasa y la ganancia muscular?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Mantenerse hidratado ayuda en el metabolismo y el rendimiento; Trate de ingerir agua de manera adecuada.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfCu\u00e1nto tiempo se tarda en ver resultados notables?&nbsp;<\/h4> <p><strong>Ans.<\/strong> Los resultados var\u00edan, pero por lo general, los cambios visibles se pueden ver en unas pocas semanas o unos pocos meses.<\/p> <h4 class=\"wp-block-heading\">P: \u00bfCu\u00e1l es el consejo m\u00e1s importante para tener \u00e9xito en este viaje?&nbsp;<\/h4> <p><strong>Ans.<\/strong> La constancia y la paciencia son claves; Recuerde que los cambios sostenibles conducen a resultados duraderos.<\/p> <h2 class=\"wp-block-heading\"><strong><em>Research Sources<\/em><\/strong><\/h2> <ol class=\"wp-block-list\"><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK221839\/\" target=\"_blank\">Weight-Loss and Maintenance Strategies<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/building-better-muscle\" target=\"_blank\">Building better muscle<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4523889\/\" target=\"_blank\">Skeletal Muscle Hypertrophy after Aerobic Exercise Training<\/a><\/em><\/li><li><em><a rel=\"noreferrer noopener\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8017325\/\" target=\"_blank\">Optimal Diet Strategies for Weight Loss and Weight Loss Maintenance<\/a><\/em><\/li><\/ol> <p><\/p> ","protected":false},"excerpt":{"rendered":"<p>Una composici\u00f3n corporal equilibrada es crucial para el bienestar general, ya que representa una mezcla saludable de m\u00fasculos, grasas y [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":18055,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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