El Podcast de Marco Antonio Regil - 404.- Cómo ganar fuerza y masa muscular después de los 40, según la ciencia - Ceci Aguilera

Episode Date: November 17, 2025

A veces creemos que el cansancio, la rigidez del cuerpo o esa sensación de “me estoy apagando” son cosas de la edad, pero no siempre es así.En este episodio Ceci Aguilera, entrenadora personal certificada y especialista en movimiento consciente te explica cómo la pérdida de músculo después de los 30 impacta tu energía, tu estado de ánimo, tu metabolismo y hasta tu independencia en el futuro.Por qué el músculo es un órgano de longevidad, qué papel juega en tu salud emocional y cómo pequeños hábitos pueden cambiar por completo la forma en la que envejeces.Si últimamente te has sentido más débil, más cansado o desconectado de tu cuerpo, este episodio es para ti.Y así como necesitamos fuerza física para movernos con libertad, también necesitamos fuerza interna para avanzar en nuestra vida.Si quieres trabajar eso que hoy no te deja dar el siguiente paso, te dejo mi clase: “Rompe las barreras y diseña la vida que deseas.”👇🏻Inscríbete aquí: https://marcoantonioregil.com/vida-podcast/*Importante: Nuestros invitados son expertos en sus temas y reflejan su conocimiento y su punto de vista, siendo conscientes de que cada una de las opiniones es totalmente personal. La información, datos, comentarios, estadísticas que se presenten en el Podcast de Marco Antonio Regil, son de exclusiva responsabilidad de quienes las emiten y no representan, necesariamente, el pensamiento de Marco Antonio Regil o de la producción del podcast.

The podcast of Mark Antonio Regil is a production of RGEL Entertainment and all his rights are reserved and all right. San Pablo Natural, no backes the guardia,

refuers your defenses, present. Episode 404. The muscle can't save the life. And today we will be just

with a promoter of the muscle to a quite an applause with carina to our invitation special.

Here is C. Cicillera, Fitness Coach that promue the exercise in etiquettas and diversity Corporal,

welcome. Muchism thanks, Mark. Lista, for about the time the muscle. The muscle

like your more accessory for the life. When we're when we're more when we're

because there to be a to get to to get a person, but the muscle is supervience

literally. Literally. Literally is the muscle. The muscle is the organo of the longevity.

So, you need not just just to be a tonification or marked. That's, as the

age time. But yeah after it's your life. Let's the The adults major,

our boys, our mothers, our boys, our boys, we're all, when we were more little, we're more,

when we're, then we're, just the thing of the sarcopenia. Yeah, the time of the sarcopenia,

that is, the degradation of the mass muscular, so when no, there's a cause, it,

it's a period of a power, a carida, it's a trupia, with a and they're

and they're they're not they're not they're and it when it's fractured on the cadena

and a car and then a car in the car or in a car in a car in a chair of and the

muscle if you're disappeared even more. And you're you're going to disappear from the planet

literally. So the form of survive and maintain us and to prevent and to

care of muscle muscle, muscle, muscle, muscle, correct? Literally.

It's the medicine preventive for so call it and also that's in our

control. The objective of this program is that if we we're we

regalards the muscle is an act of a more. Literally. An act of an act of protection.

What more? It would be a more, life active. The muscle is independence. A major mass muscular,

a minor mass muscular, a minor independence. That is, at the final, I think one of the things

that also permeate much conformal of the ad advanced, the same to get into independent,

capable, is something that is something that's a and you mean, and you know, I mean,

say that's things. That's also. To get us the tiquetka to have the amount of the amount of super

superfurt, super great. There are much people of different types, forms, sabors and colors, that have more

muscle than those things that we've been delgated, but right those are we going to be acletas.

We're going to go to bring the these tickets and we're going to let's do let's talk to we're doing today.

To be we have passed. We've passed like for a stepas sectas. Sectias. Sectaries.

Exactly. I remember, I was, I was clavidissimo for there, in the 97 to the 2003, in the gymnasia, gymnasia, gymnasia, gymnasia, and I made a lot of

the Knoissee, and me metia all those polvos and, this, accelerators, that they got, they were, substances,

because they were literally, I was clavled. I was, and I was a sect of the yoga, where I'm,

no, the gymnasio, no. It's the diablo. And pure yoga, because no couldn't even

moving, no, and it was no, and then And then, and then the yoga I passed the cyclism.

And of the cyclism, this, now I'm met here to do it. So it's like, it's very common that we're in now the Pilates,

not? That's a lot of a marvellous. But it's common, right, that we're glad we in a single activity.

Exactly. Like if the the body was just made only a thing. The body is made to do you

is a matter absolute. The body is a word of the body. But it's a versatility in that movement.

Yeah. Clavartte in a one one a thing in yoga, well, you're going to do your mass

muscular, clavarting all in the gymnasium, you're going to get to be very tronco, rigidess muscular, too, you know,

you know, to say it's also the flexibility, the touch a point of the feet, is a indicator of what's a

life, no? Because the you can't start out of your body, that's a thing that's that's a

rata'n't that's a time, you start at the and then it's going to do that you clavis because you

do you've done the runner or this corner or this corred and Yeah, puros marathones and pure corris, pure cyclism, pure paddle,

pure tennis, pure, what you see, caninatas in the mountain, pure pilates, pure barret, pure gymnasio,

and that's what we need. No, we have to do a formula personal of exercise and to understand

that not your comad alado, that you know, to do you don't do you do not all

no much, and the same there's for different factors. There's a resource who's the same, who has two jobs, who has, who has,

an activity laboral, that is much of activity physical. So, no function, the same thing for those.

And for that's that are the different. Yes, for that's, for you know, to come in how combine those,

to come together, to come together, your recipe personal. Also, we're going to how they've changed the , no, because,

before the gymnasio, well, I remember, before, in the 90, it was, the gold gym, still exist.

The Arnold. The Arnold Charles, Nega. in that I live in Venice Beach there in California and it was like the gymnasio

of the fierros those are stosterona but there are gymases where there are water, things reds, smoothieis,

nutrition, yeah the the gymnasies also are the gymnasios also the gymnasio of the firros and the gritos and still existient

but there also other other variety of gymnasos that have a focus where just you combine

there classes of Pilates there classes of yoga there spinning blah blah blah blah

The exercise yeah changed much, the offer, the menu of the exercise. 100

and I think it's something that's a lot of the pandemic. The pandemic at even

even training in the other people there's like the not, I'm going to make the

same effect on the gym. But I'm a lot of that's the same thing, you know, the model more

different than the thing, and then it's like you're gymnasios were forced to reformular this concept. And also,

it's got to get the factor health mental. There's a lot of people who is very addict to exercise and that they're going to

the gym is my therapy. The gym no substitute never to the therapy. And then so it's a

little more in a concept that we're in those that just can't fierrows, no, and just to just

keep us in this concept, of the the people that if they're going to if I'm a little

I don't want to go to go to gymnasio, no I want to go to Pilates, not I don't have the

place, I'm going forced to be those people to get to those little bit of those. And we're

in what is this chapter, what is the muscle, but also in the versatility that we've got to have to

have all the people. And that's like if you not you're not that's not a no is a

no, not the body of no, no, the world, so what is a problem. So, but

you're a very much you because then the maestras or maestros of Pilates or of yoga, are

ballarines. Yes. They're or are and they're and they're things that especially if

you're not, you're never going to do you never be able to like your like you. You're going to

you're in that you're a master of yoga that I'm going to do like my trotsions

and I get to be to get to the long and I said, I'm this is what

over the man. Oh, but I'm no, no, no, me to me to

make a really to do this that problem. I'd have a longita. And for that's, for that you

don't know, that's the not the flexibility. It's this. It's this. It's not. But no, it's a good

on the end. And with carino. I'm not me more. But, but, but, I'm just I'm like,

I'm, I'm not, and so, and that you know, that's, that's a thing, even

something, important, the hour to the people do the person to do the person, no, I'm not,

I'm not piece on because I'm the same, I'm, so, Sient the Hsuice on the etiquette

that if my my body is a little bit of a good so my going to be able to go to the gym

and be a to all the boys and the women's and I'm and I'm not so I'm so I'm

not so I'm not so I'm not so I'm so I'm so I'm so much so much

that's that's that's it's a carambas how you see in the other

in the place in the place where you're doing to do you get a so you

to go to a one and so a lot and so They're in In-Cases. Empe.

Because today too, you know, you're in the pandemic. Yes. They've got in a lot of kits

and leagues and things. All right. Especially made to work from your and it's not more barat

also. Also, talking about the factor of the factor- that's a look-o.

So, if you can't do you do you can't do you have a lot of apps that you

talk to to do how do do you do something to do exactly. It's that

your is that you is a gymnasio? Uh-huh. that you know you know, the first

you have to do you know, for the time of the mass muscular, if you never you've got done your

thing to do you first to do you know, first to do you your own. So, exercise with your own your own

your own stuff, let's get splannets, the planks, the planchas that are marvellousas. The first

you have to be is, and are wonderful for who are wonderful. And are you, no, are so many

those because you're because you have to be a conscience not more muscular respiratory,

respiratory because then there's is that isometrises is queery as when you're when you're saying some two three calabasa

like in the kind of you get as like you're like that's and then the people are not they're like they're like

they're like and then say and then they're all those mrs. It's like no princess respirate

and now exhala the only you have to put up is all the the pulm no so

the put static that's that's ag that's ag but it's a thing that's a corpioral

and respiratory to do a And right we're going to let's talk about the combinations because the combinations because the combinations

can be very interesting. For example, yoga and Pilates have an focus very special in your core, in your center,

in your in your center. And when you learn to do that it does it do benefits in the

gymnasium. 100% directly related to that can't you can't get to be you can't

get more for the more control respiratory and the core of the core of the whole because then

the whole the abdomen no, it's the abdomen, it's the is the the pelvic is the spalda

back. So, are many groups muscular, concentrated on what we're in the nuclear.

I remember when I was clavoured in the cyclism because my coach of cyclism me said,

is that you have to pedaling to your center. Not with the hipalach, not with your stomach

because like me collapseable in the bicycle and I'm and me serve much. But I

learned to that this concept of to be, this concept of active and all, all what you

is from the center. And so I don't know I've Pylates, no even in yoga. No, there's much. But it transposed to all. So, I mean, all, I'm trying to, I'm to see, to all right? So, I'm trying to, I'm sorry, all right? So, I'm trying to the center of the center of the center. That's right? That's what you're trying to

is a faja. No, me they're going gastating in... Cinturons. No, no, carisim

and pay some I'm going to do you. I'm not going to get a little, you know, you're doing you're doing your

thing and you do you're and then you're and the fombertsiesies that's supposed that prepped more no. But that's

you can't do you do it's all exactly. Exactly. Because your car you have your

body, not you're on the obliquos, that are the part, the part, we're more

superficial, that is the of the quadrits, for that's the that's the that's the that's the

right. The rects those rects those rects not are, those are the so they're that's the

abraming and then the after the abdominal in postparto that's the that's afto, that is a way to work

and the transverse abdominal is the more profound, the is the part of the legatito that you have

a lot of the cause you make you make you more in the exercises of the exercise of

the exercise of the soil pelvic that we have all. So,

then to be those suitors, that I think you know, I've used to use a little, no, I've used to use before they're very

common, even even when you're even in the center. There's just there's not, there's not there's notheron. There's a

little bit more to do that contention, but no substitute the compression abdominal. And that's when are so

those are very very fosos like those even, even they use, exactly. So, they use,

also, they also, like, like, I'm, like, like, I'm,

fagitae, they're, are vendas. That's more like to give a support but not to do you know,

but it's for the 0.0.1% of the people who are 100% for the people who are not we need to

those things. Even the medical medics and then the time of obstetries and postparto or so

yeah the that you know a woman in postpart use faja you say uh uh

so, or the is the person has to work to work the function the

that a thing the thing what does the person does the so I don't need

no fortale the chido. But thence, the contrary, like, that's a efficient the function of the core. Yeah. Oh, yeah, a bit, a question that here, my, my,

my team, female, our producer, reina, Claudia, and this is, Blanquita, our director of Mercantina, we were preparing

the podcast, and I said, yeah, dechem the, no, me, they're being asked, but the two were so, like, and

say, Claudia, dramatically, like, she's too, like, why, God, does, why, God,

castig, cut into us the muscle after the the muscle, after the , Relaxense

And well, here we're going to We're going to Because it's It's a lot of Let's get Let's get Let's go

But let's But what's It's a lot Yeah, so it's a The fact is to The people I'd say to My abelita

All right But it's It's not basic Like that So, the Cuerpo It's all And I

I think The information is to That's Can't That's That's That's

What's We're We're final, hormones anabolic, the hormone of the cresmium, in our case, estrogens, also, we have testosterone, women, testosterone, and testosterone, in a major quantity.

And what what happens with these hormones is that, after the decade of the 30, if they're starting to be a certain, that they call it, resistence anabolic. So, the anabolism is what does what we make, that we'regarde us the muscle. So, let's that functions are inviarting, and no, there are

something as we can do it to do it to get to but the exercise well for the time

the mass muscular. It can prevent that the period of the period of the 30s to be a 30%

of a 30% per per day. And it's 1% 2% per year. 1% per

after the 5% per after the 70% in the end of the when you when you

not does that when you're not of all this we're Not a lot of you. No, you're just not just seeing, not more than the

feeling the rose of the water infartantathing. And so, because, because me robes the muscle. That's a malice.

And that's applied in, in the women's in the women, it's a little more aggraved for the time of the panopause.

We're going after the time. Basically. All right. All right. But if we can't put us we can't put upreted

we're not we're not and we can't make a exercise, and right when you're one is the exercise

cardiovascular, for example, other thing is the styrament. But other is the creation of muscle and we'll be the

some, are the things different. So, they're things different. But when if you clavas well and you

focus on make a muscle, it can revertit? It's able to have to be both, so, both,

you can't revertir the that the way to so, as a matter that's rare, although it's rare,

but it's rare to be a woman very a adulta major, a higher of 75, a combe very turb, turb,

muscular, that not be Arnold, and Arnold, because he's there and metied those things. That's, but of that also, we'll talk, no? But, really, the peridia,

we can't do, but we can prevent it, or say, let'serer, and prevent, making a mass muscular. That's a matter more, because, for reenar,

like, for the manner superficial the muscle, but for all the muscle is a organ is an organo crinno. Yeah, but I, so I've seen,

people, well, we've seen, people, scalando the 70, in the mountain, subbing in bicycles of route in mountains

also. We've seen playing paddle, tennis, we've seen coming, playing, but to have the sufficient

to conserve that longevity, to augmenting the thing of the quality in the age, not is a thing of that

you make a much muscle, but the majority not do do the minimum for the picture. So, borrott

more. We're going to not. No. And, also it's about to start to be a

delgatito and musculoscoo as a nomador, professional, olympic, so it can be

getting enough, and flas, and have sufficient, mass and have enough. Not it

has not, No is a theme esthetic. Evidently, who has more muscle muscular, let's make a little bit more

big up with the amount of the muscle to make a maximum amount of probably, and is the, let's the tendency that you have a

more gas but that's not the muscle the muscle, more than to come to the composition corporal, exactly. What is it?

What is to what does that doestening? No, I mean in question monetary, but in question energetic.

The muscle for si, only in reposso already, having the Rosa of Guadalupe. If you do

do you do the Rosa in Rueh even in repos will be to keep a calories, will need to get a energy

and where he got it, of the adiposities. So, you're just, even in repos. After when you're in repos.

For that's just that is very important also, the yoga, the yoga, the Pilates, the barrette, is very important, but if you

do it's only so efficient. If it is a for the disciplines, like Spilates, Barre, and Yoga, between many others, that not are

focused, and it's so theory, the theory, of study, not are so focused in the creation of mass muscular. They're not. Exactly.

They're not objectives. Postura, start, right, arms abjirtos, longito, stridate,

separations in the vertebras. Exactly. Super important. Super important for the hour to carry weight weight.

So, this you're saying that you're doing the yoga, barry, Then then there's tribus, like, I, I, I go to a

party political, I'm going to go to another, I'm going to go to this team, I'm going, I'm going to, I'm the, the team Pilates, no, the team

parr, the equipment, the team yoga, the group running, the people, it's like a sect, like a religion, and I,

you, no, I'm just, I'm just, I'm just, that's, and the thing, that's, that's also, polariz, not

not we're not not really, we're not really to do the thing in the thing in the thing, it's important,

it's important to maintain the mind abjured. Not casarting with a one solo and not give that versatility

of the world because in all the there's a different than there's many the disciplines. Exactly.

And lesions is in question that if only do I think that so I'm a level that

contraction muscular, of the muscle that that's really come in the disgars

because you don't have no you have the flexibility or the question postural

that you do yoga bar repilates and the other to carry

pesas there He's me bot-o the urnia of the obligo because, as the the armament

the reason why the time we're the not the idea of the thing to do you know that's to do you

and then then there's the lesion at the hour to carry to carry so. So,

it's that's a one or other, the risk of the people, you know, so it's a question, it's a question, it's a lot,

and never is a thing, and never has done. Pesas. So the mass muscular, for the mass muscular,

pesas. Yes. And, oh, here we're also there's a thing that's about a lot of you know,

I'm saying, but I know I'm to say yoga and I'm so you know, I'm not going to that. If you've

done that, the first you're not, you're in yoga in certain postures, is your personal is your

personal. And if you never has done that, that's done that's sufficient to generate the

tension mechanica, for that's so it's a micror because it's a lot of planks.

And so, are a lot of planchas. And even and all and all and all that's,

that's all, that's, that they're that they're that they're not, so it's so it's

it can't that's that's that's that's a but I'm a point

in the that you don't sufficient to to continue to progress

in these disciplines. You know, you know, you know, you can't

affect your system immunological? This is one of the reasons for those

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we're we're so that if you do you do this so that's if you

Initia with with a lot. Exactly. 100. And if you clas and you've got it and you've got it and you've got it.

That's a good, felicitate is an applause. Yeah, you know, the question is if we're doing exercise, we're

we're doing this. We're doing this. That's the question, no? Exactly. We're doing all the pillars that require the

exercise of flexibility and even because there's much people that's sub-estim and I'm sure to do something that's over

something that's that's that not work to do you they're doing. No, and the coordination

not more for what's the bad I'm the coordination is for the kind of I'm

going to be I'm in the same that's in the form of the problem in the center, if you know

coordinates, then the coordination important, even the consumer, that no, the ball,

et cetera. So, you don't have flexibility, coordination, propioception, force and resistance,

or so in those pillars, and, well, in flexibility we include all this part of the three

those are four so can that one can't say, To be a lot. A bit more

a bit more every pillar and let's examples of how to develop every single so that flexibility that's flexibility

that comes there's desions isolated of styramient there's things that's that's erronely think that only

the yoga is styramient also the also. There's a yoga more cardiovascular that's like

that's the other India is the yoga more stateunider contemporary exactly but it's the gin yoga,

that are postures long, respiration, and there's five minutes in a... Much of isometries. Exactly. And that's

very focused on the styramient. Exactly. So, for example, that's in the part of flexibility. To all the part

of coordination and propioception, coordination is, obviously, literally, man or right, like when we're like, twister, of the nines,

and of nines, so, coordinate man right with a front ofercephyrical, the propioception also the, the proprioception

is literally not we don't know to be to the etymologies, but is that you know your place where is you

located in front of the space that you're in a lot of your and in front of your and the equilibrium. Yoga you do a equilibrium and you do

also find the tension to a cause, controlling your respiration, maintain the the equilibrium. That's not. You can't

be doing sethattes thinking to the list of the super. Uh, not you can't do that's you're focused on your respiration

and in the powerhouse and blah and sub and back and here you exhale and here inhalas. There's

not like one is like one about I'm going to think how I'm I'm going to I'm going to and in the peasant

Rara is the person who know how to coordinate the rest of the person in a place. If you're

you're going to do you're inalando back, we're going to get back. Yeah, yeah, yeah, the soil pelvic is affected.

So, let's go about, the first things of flexibility. Flexibility. I have to have to do flexibility during

my semester. So, so, a session a day, a time, a second, and also,

and the also, that's, that we can't I'd like to love massages. Massages of muscular

to help you can't to make flexible the fibres muscular. That of not they're

not very really that really that's but a good massage a good massage of a good

a good that's a lot of that tension. Yeah, yeah, and it and it's flexibility.

Massages, yoga, Pilates, what more? Barret also. Barret also that's also

popular? It's also can be a, we're going to let's a, so in Mexican

Also, I mentioned a, a activity that's a lot of a activity. Yeah, also there's a practice of ballet,

that's much of styramient. Ballet is much of styramient, for example. That's also I'm going to work in my

flexibility. Number one, flexibility. Number two. Coordination and proprioception. Coordination. So,

it's done much with the ballet, this is cladest of aerobics of Jane Fonda of the Steh. I want to want to

try to do the person to pastit to pasty to the last time to the Risa. No, the stepera very...

The stepererererrissim. It's... It's... I'm animated a couple of years to do you have a show up. When I was...

When I was chiquette, when I was chiquita... When I was chiquita, when I was... And I was... And I was... What I'm doing? I mean, I'm gonna...

And then, I was... And then, I'm... Oh, my... Very... ...mobob... So, the... So, the... So, like, that's...

So, like, that's... Like, like... Like, Pylate. So... Like, Pilates. ...al... ... He went to do.

It was made Madonna in the 80, and there was where it was disappeared. And now, a day, he was to go back those Airovis. Exactly.

The Aerovis. The Aerovis. I'm going to do Airovys. I was Aerovics, the steppe, Zumba, Zumba, all the class of the ballet.

And so, it's a lot of the sportes of one much, the right? Sure. The sportes of racquet enter in the first.

The agility on the feet. Tennis, paddle, squash, all this, even in the part of vision. Right.

No, so the, the, you know, where's where the other person, but the pelota, but the racquet, but where I'm going to 100%.

So, there's a part of the part more of the sport. Sure. Flexibility, coordination and propioception. And how? Propioception.

That's not so I'm going to let's do in coordination. The third? Force and resistance. Okay. Force and resistance. Those are peasas. Yes.

Peas also can be calistenia, and here me I'd also sum to come to calisthenia because there's a lot of people that, now

is when those when those, but, callagandos in the tube and doing it's doing it, but also

that's a too, no. That's a, for example, much control in the core, and it does when we're doing

when we're doing... Here we're... Okay, about the barras. Yeah, of the bars. Exactly, of the bars. Okay. What is that

not is that no generate an hypertrofia or the amount of muscle muscular, they're gonna but you have a very good

trainer or trainer to to get to the overcargars that they require to to get us to get us

stimulus of of the muscle. And it's something that can be the night to be the night at

the morning. It's a not a night at a but it's a control of the body to get a

great. Mirabilo. Literally. You know, you know, you know, you know, you know,

that's in formas. That's incredible what they're in those people. It's a person who's

people. But they're they're not. They're not a lot of a lot of respiration, envisible.

All right. For this is that's what makes it that makes that it's That's that it's all. In all the effort.

So, okay. So, then we're going to force and resistance. The force and resistance can be calisthenia, could be peasas. It can beas. Could betes. CrossFit, also is one of the practices. CrossFit, well,

because there's a lot of people who are, like, is a lesive, no. Leasivo is cargar peso mal. No, important if it's crotphit, if you cargast the garrafone of the water, or the, of the bolsas of the superriots. You cargare mal, your

paris. The cargas mal. The cargas mal. And there's the dolor and the

oh, no, is that it's like I'm that I'm exactly. Yes, yes, oh,

God. And then there's, there's there's a torso. So then then you

just re-capituland coordination, flexibility, flexibility, and well, also the part cardiovascular. Cardiovascular,

that's the thing of the thing. I know that much not because a lot, because

me revient to get to my life, but the the health cardiovascular is...

The heart is... Exactly. And we have to exercise to keep up to do you know and here too

after I'm really to get to be able to get to the impact, one of the one of them to do you,

do you know, battinger, for example, patina, but now, but now, they're, that the cardio...

The cardio the... The cardio in it's the Cucci-Cuchy, exactly. To be... To be able to... A a good rhythm.

It's a marvelous exercise cardiovascular? Yes, 100%. The bicycle, too. The bicycle, the indoor cycling, the endercytron, the, the acetyantro, that you know, the brian, but do you like cardio. And in cardio,

are the intervals. Also, you're the subes, there are picos, no? You're a carolet, or whatever, whatever, or whatever, or whatever, or so. If you see, you feel the air, and then you get the air,

and then you're back. And then you'll recover. And then you'll, and you'll be, in instead of sub. And then it's more the picos. But the picos,

but the picos are, the fact, the fact more for the question of the capacity cardiovascular.

The supervales. When you do when you're so you know, so it's so it's a so it's a

lot of what we're to do you have to do you this, the that's the who does the mother me my,

I'm going to get the redos of Waddleup better. Mejor, look, I said

that. Mejor, I'll let me say to you so it because it can sound

complicated, so or no. Some some more just like only only I'm only

only Or, p, p, or those that are we doing, we're doing, but also we're not quite, so we're doing, how do I'm,

how do you do, I'm doing, with all my obligations, with all the, with all the to do you, blah, blah,

blah, to what I'm to get these four things. Exactly. And here we going to get demitifical

various things. One, you don't need, you know, you know, so, your agenda is,

one. So, is, that's, you're, so, it's, they're, it's, routines, but so

not because you have times different, the formibility of the different, it's maybe you know,

perri-hits, or no, a pair of no, five, or no, five, or no have a job, or not have

a lot of money and space. So, so, the formula not can be equal for the thing that's the

exercise, if it's a hour, diarious, no, so, so, that's,

in the part of the pieces, we're going to that's we're going to the base and that I

know I see that a lot of people out of saying, no, but I do you know the I don't know

I'm going to the clistence and I'm the hallucinian or there or he's not the alternative in the house.

The environment of the exactly. And what you say is at the principle, there's all

there's a idea of the fear of the gym is my therapy and if no it's not it's right

exactly and all we'll let them let's exactly Zimba he's

me be me they're they're they're they're in my to find these spaces

where you see, no, as we say, no, as we need to start in a lot of not need to

more than two days per a week. With two days per a month? One hour I say,

I say, minimumly, on those 30 minutes, if I'm actually, if I'm not being, the,

oh, and the thing, and the chism, and you're right, I'm going to know, 30 minutes.

30 minutes effective. 30 minutes doing what you talk so, as you're doing the

time, down, give me, down those 30 minutes in your And how do you would you?

Have you to the week? A body Complete. Could be two days of a quarter complete? A day of course.

It's a month, Marches, Thursday, Wednesday, Wednesday, Wednesday, Wednesday, so you need to be it.

Cren superior and train superior. Call me the train superior to bring up arms, arms, biceps, preceps,

pecho, spallack. There's a part of the core of the abdomen, but the core also, also, as it's the center

between the center between the part of the train inferior we're we're looking of glute, spalda

femoral, quadriceps, pantorillas, even the plant of the foot, there's a lot of the plant. Why? Because the muscles of the plant not the muscles of the plant, no, it's always,

to come to three pasos a day. So in 30 minutes can do you do all that? You can do, without, there are exercises composed. Or it can you. And it can be,

also. It can be, too. Mertes, this, jubes of train inferior. And yeah, with And, and list. Now,

the people also a exercise for the group muscular, A lagertya You have a pecho Ombro Spalda Abdomen

Biceps and You're you're all You're also So even keep us the idea That's more Ech

And then you're Where you're A good coach You know a A good coach You do a A selection Very

A good To be A routine Exactly There's a Exactly There's a So, so

So, so So, so So, so So, so So, so So, So days a A day to the

Semana And, well, And, here also put the disclaimer. Dependent much of the alimentation,

too. No, so, not just I'm just I'm just a lot of I'm at a rastrava

in the gymnasia. It's, how I'm recuperer to the arrasn't to get in the restraiser. Because 30 minutes

No, but the idea that's like yeah, me arrasters scupe the pulmon, I'm gonna,

put you, and to come to eat. And to come to come, you're gonna you're gonna now

now see me my gancito. Oh, you're you're doing. Exactly. My torta of tamale and my refresh. So, so I'll just say this

will be going to be able to see if we're coming. What percentage is the food? What percentage is the exercise at the hour of creating muscle? I can say that 30% the exercise and 70% is the recuperation in three pillars.

Alimentation, supplementation in case necessary. And the bier, the rest of, the restance. Exactly. 30% of the exercise. 30% of the exercise. So, the other is the style of

the life. 100%. What is it's out of the routine. But, look, there's it's a it's going to It's

it's going to It's quite When you're It's going to It's going to because it's exercise, exercise,

supplementation, and the supplementation I have to consult a nuttrolog, a nuttrol, because auto-supplement and a sometimes I do with

your respect for the trainers of the gymnasios, when the trainer of the gymnasio you,

you recommend all, to do, to be, a very, sometimes are so, perfect.

But the major part of the cases, not are not not sure, and they start polvos and pastillas and

you, and you're going to and you do and you guys and you're because there's much malpractis, because in Mexico

nobody no regulars. That's the reality. As I can't say, I can say that's year to say I'm a person who pay in my credentials,

I have been my creditals, but it's very rare to the people because nobody no regular that's realtor that's

we're in our certifications, we're also a non-socrotrient's, and there's there's got to ask them as but if you

you don't you have recommending dietas and plans of food, much less supplementation.

Menos, yeah, there's suggestions, but. Or at the there's, there in the same gymnasia

there's, the tent. And you get and you're and you're to get a bad at a bad or not.

All we all we're all we're to get to put up to stuff. Exactly. One thing is

you get with your recipe and you're and I'm recommended, tell, tal, tal,

and other is that the vendor to make that that's a really to be a routine with a

super super-tank if you you can you can do you do you every time,

then you're going to two of a train superior, one of the train inferior. You can't you're doing, but the theme is to start.

And even if you get supplementing, it's supplementing, and it's not, and it's to eat more, obviously. If you can't check with a little

a more, it's, it's like, it's like, it doesn't really a lot of work, but when you start this question of force

and resistance, de really, experiment, apart to motivate, the body, the body, the person, it's a

But not you're not going to but not to pay you to add a lot. You're going to get this food more protein, protein,

this, carbohydrates. No, me swelts on the carbohydrates in the growth of muscle for example. Yes, but no pan black.

Exactly. Carbidato a can't. Exactly. Arrows integral. Your avina. Exactly.

Frijoles that you have and I'm and make sure that the food Mexican, the is that in

Mexico, what we don't we have in the amount of all all? All, all,

yeah. It's better to start with something. Exactly. Now, if you you're going to say the next level. Exactly. That's it. A second day of exercise. A third day in the

you say, oh, yeah, well, yeah, I know I know, I know that I'm going to put it on a third day of a ball. Dade. There's a... There's a... There's a good idea. There's a lot. There's not your coordination. There, possibly, also, too, to pass your perro. But no, it's that... Is it people. Able. Able... Pee, pipo. Yeah, gollade. To start. To start.

Poor, but... No, to start a poor per person. But you do that... They'll have no, they'll take them to go back in your day. Or they're going to send a to someone else. You, sell and come in your perrower. And it's a marvellous exercise because if you're going to, if you're three times all day, I'll go, I'll go, five with this peludo. But, I mean, you, you know,

my relogito and me says, I, I'm rarrow the day that I don't do 10,000 passes. That's rare. It's good. Yes, it's very good. But you can't can't come to your perro. You can't even. And that's your third day? You can't even. You know, and so and that's your third day.

Exactly. Now, now you say, my cartel is a little more robust. I want to get Pilates.

Ah, well. Because I want to say the Pilates is more more car. It's more not. The fact is it. What is it?

What is it? What is the carter? What is the So, if you can't, then you do you?

Dattel. You know, like Pilates? You're going to let me. Mete. So, then you make your Pilates,

because the Pilates, in relation to the pieces is marvell and it's in Pilates, what is to activate what in Pilate is also the powerhouse

that we're in your center, your nucleus, your core, the abdomen, the cello, pelvic, etc. And you're to breathe to

and then you learn to get to do you know, you can't carry better than less than yourself, and even you can even use more

more than muscle. Sure, but in a form correct. Exactly. Now, the theme of Pilates is very erroneously that is for

women. I go, if I go and I'm going to get the studio of Pilates here where we we're in the place where we're going to get a

lot of people, they're just too few. Like, hey, this methi. That's what I'm doing to do like this.

Well, it's this concept, no, of, right, not much, no, of Pilates Girl and the body of Pilates and,

a bit, does it, do it's percibe like a discipline feminine, and it's percibe like a discipline

delicata, but what we're, you see a a woman in Pilates and and from we're made

to do not to do this cost a much work. But it's good. For sure. Because the

women also don't know. So, from there. From there. Fisdett that's it. And,

and repertuptu in many aspects, no? I mean, the thing of the soil pelvic, we can say,

it's a thing, it's a topic, but it's literally, the soil pelvic is the that's the

organs vital at level, to be the power. Exactly. Exactly. Yeah. Also, when we're talking about...

Well, you're in Cuchy Cooch and pritas to... Thanks. To bomb... Thank you. I was, I'm going to be that too much I'm trying to be soo attervied.

The bomb-being from the soil pelvic. Exactly. The, the, that you learn as a not-ser-

precoce, it's also of that conciences. And as a woman, the woman that has a

world of a world and has multi-orgastmic has control much more of his orgasms, can't have been

with more frequency, to decide when when, when no. So, also, for the

for the control of the cello pelvic of muscle of the positive. So,

so a little, a poe and if you're doing a little, then you're

a few days of the force, of muscle. One day of the stryry like, like Pilates,

like yoga, and a day of cardio, like, of zumba, of course, of

interval of the gymnasium in your carid or if you have a cyclone or the

or the thing, or the paddle the paddle also also also. And it's

Even the box, for example, the box, also we don't mention us. It's a control. It's a

important. The box is a heartions. And also also, it's four days. So, four days.

And four days, two of and the other two of the of the of the of the part of the

part of the time. And if you're done the team platties three days of the time of course. Exactly.

And we're we're clavoured in the team paddle, and we're we're just we're all a week or five days. And you,

you know, and you may go to, in the theme of paddle, in the thing of running, in the theme of sports that require in these sprints, no? That's these runnyers, no. You can't cause cause a muscle, because thence it's a lot of the legion. No, no. The lesions. So, the lesions are, like, the lesions are horrible.

Yes. Because you're, you're and then it's always so easy to the lesion. I've never been to have been to go to the gymnasium. And since, took a madera, no, me lesionado. But I was in the paddle, he was going to four or five days a week. And me He was starting to lesionar, and lesionar, and it was the

And of the right. And of what you lesionabas? They were tyrones. And yeah no me had But if he was made, but if you were back. Sure, because, amas, there's abduction of the piernas, no? The aperture of the and the legion, and the regatta. You're in a ball a cortic. Or you're in a bit of course.

And then you're going to be able to docks. And, well, the doctors, say in the States that the people play a much, pickle ball, the panel is a boom, and the tennis, too. All the rest of the world, the paddle is a boom. And the tennis, all these arecons. Requien force. And if you know you're

doing gymnasio, not you're training and prevenient lesions with the gymnasio and focused in that in your activity, you lesionas and you lesionas and you lesionas. Exactly. And right you mention these concepts, also that's also, you know,

you know, you know, to say, in definition exactly what is all? We're the people who are the obligation to explain. Because yeah, they're going to be,

then. Then I'm saying, like, I see, if I'm doing functional, but the thing is that the definition that your

your trainer to do you to do that I think and the marketing is so different that you're in the

business, then you know, thence, thence, thence, understand the force how the

capacity literally, to carry more more than to get a kind of, the capacity

that we have to support a stimulus in a certain time. For that that sum of force,

more resistance, is to say, that's that I'm so much, that's the muscle, that they need.

Forces of resistance, more the agility, because here here comes, if you see, to the

Cargators Olympic, that they're in a little bit of a little bit of muscle. No, it's not a muscle muscular, but he's the quantity of

the power of force. Not is that not hebragey, but the part of the force or the boxers that have to get to a piece, that

not can't hypertrophia more, nor do that exercise in about the force, but not they get in a

amount of resistance in combination with force to not get to get to muscle. And then there's something. So, there's

either, or you do you like the kickboxing, or you like the paddle or you like the bicycle, you can go. You can't go to

your trainer or your internator to the gymnasio, even, even though it's all the days, because it's a caro, to make it in a routine especially for the sport

that's, made to reforce. Exactly. The pesas not are in the place of, no. It's in the

place of Pilates or in the place of yoga or in the place, no. The peasas can help to help them

to implementer all. Exactly. Like the the Pilates to help us all. It's the

combination of things. Exactly. and not not to let's let's let's let's say, when you say, summa,

Pesas or as peas you know, but no I'm going to never, nobody you're saying that you're saying that you're saying, you'll puttes,

sum it's a grega, sumal it, so complementalow and you're going to be able to both different. And apart for your

mind and the neurons, I'm sure that's a great thing, because you get to your zone of

comfort and the brain and the brain to learn to do this. Before to the podcast, I'm

question to question something the life that you think you talk. It's just, you get your routine, you know, you're on one side to other,

and you know you find time or motivation to manifest that's that's in your car. And when you start to question,

the voice-eat in your mind, you say, why you're that's really time for any time? I'm not

I'm very very old, very yeah, to start something new no time, no I'm don't know

I'm going to know this can change. I'm Mark Antonio Regil and for So, I want to invite you that you can come to a master class

gratuitous in that we can profundize more about that time. The class is called Rompets the Barrettas and design a life that you desire. It's gratis and at final there's a great deal.

Inscribett. Now, right right now same at Markoantoniorahil.com diagonal live. Repetto, Markoantoniorahill.com diagonal and now,

we're going to the podcast. Now in the women, the thing of the perimenopausea, the muscle help to live to a way different

those stages? In the stepes? The epipause that's, the peri we're recently we're saying

about the peri and we're still actually new, but it's a time really new, that's a part of the 30 to do you know,

like we say a few minutes or 10 years the per and it's, it's going to vary depending on many factors,

much genetic too. And the menopausia is one of those etapas in which not is

optative. Not is like one elige to be or one to be not we're

we're we're we're So, so if we're going to There's what And then we're going to The menopausea Empecies,

I mean, The estrogen is one of of those hormones that we've been decaling in the menopausea decade, still more, and aparty there

we have a risk major of osteoporosis the women, there's a period of density or so, because the muscle important more

in that step? Why? And that no, and that's never it time to get the time to get the best of

the thing to have used to be able to be the matter of the mass muscular and their

intimate relation with the density or so is that the mass muscular when does it's

contraction in a exercise the exercise the part of the muscle. The fiber

muscular is it but the muscle but the the but it's about

this muscle and what when it makes attention on the muscle when you

it's that it is that we're we're we're not osteositos we're

we're we're we're the sensors and the osteoblastos. The osteositoes

they say to the osteoblastos, hey, they're able to the osteoblasto density mineral. So, it's active this part that we're getting for the chaos.

The other is the muscle is that the muscle is that's more the muscle. The muscle is that the muscle. For the contraction that you do

an exercise and resistances with the weight. What's the thing we're that. What's the

thing? So, what is it? What is it? What is the thing? Another word more.

That's not some of the thing to learn that they can but but for the anatomy and the

fantastic that's the world. There are those osteoblastos that are the constructs, and there are those osteoclastos

that are the degradan. When when in the panopausia, normally what is that there is an

amount in the osteoclastos and a and a cause a carid in the osteoblastos. But if

we train us the mass muscular, we've got that reversion not so present. So,

so there's so there interesting because with this information in the mind when you

I remember that for me the gymnasium was very tortuoso when I was... For me, for verme, to certain, to be sure. I'm saying, sincere. Yes, yes, yeah. I'd want to be well for my work in the TV. I'd want to get it to be a lot of the

I'd like. For the cardio in-parehouse. Yeah, for the car... You can't get it. When you're quit your rope, to be it better better. So, so, and then it was like a suffering and I was like a question

because it was to do to do for something to do. And I, what I do you do, I think like a real. I'm going to a good

my time. So imagine to think, every repetition that make in the pesas I'm doing my muscles that

protect my muscles and in this moment my body is going to more and I'm going to be

going to be going to and I'm going to go to I'm going to every every every single

every every every for nobody for me it's a thing is a

getting me. I'm avoiding medicine, I'm hospitals. You're going to run. No, no, no, no, no. No, no, no.

More than that's the muscle like a medicine preventive. And I have the firm in creencia, no, no? No, no?

I mean, it was like well, no, so I'm too so I'm, I'm sorry to me, explain to me to me, explain me,

how I go muscle, because then the tendency was a bad of but I'm, so I'm the problem

to the other was how I'm up to person to do it when I'm when I'm when I'm the heart of the

creation of the heart that's the to find out there's other many that's

that's the pan that's the when I'm in when I'm sure the when I'm sure when I'm it's when I'm

it's because we're not it's because we're more amable with him and the more quality of the quality of the quality of the insulin there

100% in the diabetes resistance. Yes, yes, yes, yes, yes,

for what we're what we're the muscle, the muscle is an organ endocrino. So,

for example, in women is that that's a thing that today is that it is a lot

that's study more, it's about, endympte melanchistico, very intimately

related to the thing of the insulin, that eventually could be the time also,

what is the thing, the muscle. The muscle liberate miocinas, for so also,

I'll be the organ endocrin. The moocinusins are these signs that mann't for that there's a

major capation of glucose. When we have resistance to insulin or the thing of obarii-policistic related to

it, what does the glucose is that not is that the cellula as normally normally it would be

the muscle what is the muscle to the other that cellul is, that's a carpating and

that's check in this cifes. In these conditions, the captation of glucose

a through the amount of the mass muscular, it can make that's a about an 80 percent,

something that no longer no longer than a good a little. Wow. A medication for us

only does it not do you do it the muscle if you do you put us to prevent us that we can

prevengates type 2 in many cases, I see with my al-a polychistic or resistance to

insulin or both, that, I repeat are very related, they're very reversions of the conditions only for

having added a part of the way of force and resistance. And also, because the age adult is going to get to get adult, so we're

going to get to get to get to get to more than we're going to that's going to get to get, I want to

get a question, it's a future, to say, what type of adult a major I want to be a

sure, I'm, I'm a greatito, that's a bigent, that has a good memory, that's independent, that's independent,

that's, that disfutta the life or I want to be in a a room of hospital or in a sillet of a row

and depending of the other I mean those I mean those those two scenarios I don't have a

I'm afraid to my mom that was a absolute chaos in your health in where it was completely

dependent of that they were in the camera, they were to comeer the panial all this

and there we're talking the deterioring the health because the thing you And,

you're because you're to get to get you get to because you're you're going to get to get to

you know, you know, you know, you can't get to get to get to get to the carmion or to get into,

and so, then you're putting it and so you're pretty and that's really. Yes, no, I'm

yeah. I'm not, I'm afraid to get a a yearja, me do you get a to get a

yeah. The fact I prefer to hear me if, if I'm to try if I'm

preferrere to disconnect me, me, It was, I did, I don't want to be dependent on anybody.

So, if I can't prevent it. 100%. And many doctors, even doctors, doctors,

doctors, we're going to say in the comments and they're going to be the probability in people that's a

muscle that a surgery is much major. It's much major the capacity of recuperation, the

experience of the people in people who has a question. Well, I know the last time

my rodigita here of my rodigita years in San Francisco. He's a bike in bicycle of route and all those who

are the same culture. So the the radio X, the rehabilitators all are all all they're in bicycle.

So San Francisco, you know, is like the culture. But I've patients there recupererandos of the

ruptures of legamento cruised, of the rodillas with the right of 70 and all super,

all super deportists. Exactly. Because the clinic is a specialist is a specialised in people that

want to keep. There are many people that say, no, you know, you know,

you see, And it's a type of medical to I'm a I'm going to you know, I'm sure

you're going to about that about that time I think it's a bit about it because it's a very archaical, and like we

just a lot of it's a really is that's a really idea that's not you move arthritis, you know you

not you moveas. Yeah no you know you know there's, no more thing than to condemnate the body to do

because the body is adaptate the movement for the rehabilitation of the surgery, of the the

and other very distinct is, Sientatte, no movassed. Right. So, the So, I see, there's a good thing that's, that's the athlete, so, yeah, yeah, that are in Ciclistern, or yeah, yeah, yeah, yeah, some, you know, some of the cyclist, or Coupil, and some, you're and rompillade you, to give you a massage for that's done a massage for that the psychatrization

not the way to get in the movement. The fibrosis. The fibrosis, all is going to keep moving and you going to go ahead.

The doctor has a book that's called It's a ever for ever. And that's a form of a life. And,

you see those people of 70 years, recuperating in a syrugy of menisco or with a new knee of

a platino and all you see, and so, so, so you're so, so, so it's, so,

so is, so, so you, And you have 70, 75. I saw that, I think he was 70 years, recuperating's in a surgery. And is that, also in the accident,

for example, my mother has gone to 60, and he took a case, let's a car , let's go to a car up, no? So, literally, there's the trompa

of the coach here, and atrazia was a carer, so, literally, caida, and the cause, five meters. Yeah.

Four, five meters. No. I don't know, trastavilla, and it's, and it's, and I,

And I said, I parted because, I was there I'm going to I'm going to go back in the ramp and literally

my mom that in that because it was a pandemic and it's to make a thing that's a muscle to

you know, no more question is like the that's something that's something that's a thing that

it's a different, it's a different, it's not a way to come to make a about it

rodo and he no he was a nothing, that's that's what that's that's also

that's that's the reflexes reactions rapid. And you've got it, and you're a rosa? Yes, because at the moment

I said, I don't, and we'll never to the same. Yeah, not it's the carid of the three-tas,

no? Sure. It's that I'm a but the rosa is the muscle. Yeah, literal.

You're just you're just waiting the rose. No, no, now, you have the you know,

you know, the capacity to think, and to moveer to in the level socioeconomic in the level

socioeconomic, in any gymnasies of much money, and there gymacios baratos

and you do exercise in your house. You can't find a way of a way of

a lot of you know, I'm going to do you know a little bit of a little bit of you're doing these lots

of durasnus in an Mivar vacations, cemento to one and with that people get creative

and if you know the garrafone agarate or the garrafone so the garrapon so

are 40 lager so that I can't so I can so so then so there

there may of create a muscle and if we've, if you've done, if you've done, it's done with your piece of your body.

In Latin America, the organization the World of the health super recommend as a little for our health to do exercise

of force, or to create muscle, not cardio, apart the cardiovascular. Yeah, apart. Exercise of force to create muscle.

Organization World of the Health, he recommends, the world, it recommends to be able to the same

in America Latina says that only one of every five adults realize exercise

of force. So, 20% of the The fact is, the The truth is that Not is that Inmerce is that In our culture, In the United

The people that We're in the United Yes, yes, yes, Yeah, it's different. Yeah, it's that It's that New York, exercise, exercise, exercise,

exercise, exercise, deport, this, is much... Here, no. It's, it's is growing, a little, so, it has

been advanced much in America Latina, but in the United, there's a there's a culture very distinct.

100%. And this And this, and this, also, is important to say it, because

I think a level also cultural, he's to talking to our generation to start to

start. It's not that we're saying, it's that we're just that's we're just this market and we've

started to our culture. No, in our culture, I'm going to say, it's got to create a muscle.

No. The tendency always has been a back of a piece. Without a

without a lot of excessive, also, also, I'm to say, my dear

Cessie Guilla, to for ser Rack, What do you say, the people that we're doing exercise,

well, I think we're getting motivated, if we're sure, that we're to do the redondit cardiovascular, this,

exercise of coordination, no? Flexibility. Flexibility and muscle. Force and resistance. Okay, yeah. And if we're

we're going to get to the next level, no, there's a problem. The problem is when you've been and you say,

oh, yes, well, it's funny well, it's pretty but here, I'm seeing the Rosa

of Wada, but here here are being being much of nervous. Your identification. What do you would say, what would you say,

oh, I'm saying, oh, I'm very complicated. I'm very complicated. I'm how, how to let's say something and is, and it's, and it's like to

not be the peas, and it's not to be the calistenia. If you're to do umba, comadre, date your zumba. If you're

to do zirobis, let's your aerobis, no? If you're like, but Pilates, it's so with what you

like you because the aderence to the exercise, start first with what you like. But,

no sem infantic in, that then we pass much as much as the, I'm just do you know what I'm doing the

good, but you're not to think you're to be a not to be able to you're going to when you're more than you

do that? Exactly. So, then it's a lot you know what you're just this level of oh, yeah

I'm over a year, I'm I'm going to get two, I'm not the two days that me he said, one. We're going

the sects of the pad and the the Pellate and the barry and all right. Exactly. Well, two.

But my recommendation would be a idea with what you like but it's just but it's just yeah. And if metele muscle in

some moment? Yes, because if you're going to be the lesions. And the lesion is a frustration terrible.

All those who we've lived we know, because you're doing what you know what you and you're to get well

and start and to be not doing muscle, or not do the gymnasio, so, entranment of you,

there's minimum, two a few a few a few times a few a little a little bit a year

a year out of circulation and it's a greatness and the depression because you don't you move.

So, met the muscle just to continue doing doing what you do you know. Because also the muscle

to be elemental at the whole of what liberate at level a level health mental,

of neurotransmissory et cetera but dopamine oxytocina so it's all the exercise but also the

muscle you know, because not we're not, but really sum it much to the thing of the health mental. It's intimately

related to questions of depression and anxiety. Clavate. Clavate. Clavate. So, so I'm clav?

Okay. Okay, perfect. In the thing of mass muscular, the exercise, as I always does it,

no, you know, to give me no, transmissory, neurotransmissory, that generate felicitors,

even in persons with anxiety and with depression. Uh-huh. Entendenter here, and a manner of disclaimer,

this ditcho that we have been too, The gym is my therapy? No. The gym no substitute the therapy. In many cases,

the exercise is your own auto-regulator emotional. It's a red flag of your relation with the exercise. The gym is to feel anxiety for not to do exercise.

Aguas with the relation that we have been able to. Because the exercise is an tool more of a good-estar. One of the

more of the other things in my alunas with trastones of dysolom andorexia, one of the

first factors that is the exercise, for example, because it's used compensatoria. But in your side, that's the dark side,

let's, in the relation negative, in negative, with the exercise. But in the, in the side brilliant, in the side positive, the exercise, in questions of duelo, for example, when my papa, I'm going to be a year after the 22. Also, I mean, it's

to understand. Then, then, they're saying, but, sure, you're going to see, and he's going to start with the valet from the ballad. From, no, sir, I'm to start the bolsa of the super, and I didn't even like nothing, the exercise. And, also, that it's like

that could you know, but going to the time of what is there

not to be not in the time when I'm a lot of my papa that was a lot of

a lot of a cariacac and then you know to say to my papa not so I'm

not a person who's not for the stucer but he he came in a carriacco and that was

that per that per that per that was that was very very very very

very And he started to liberate these neurotransmisories in me, that was like the duel not so pesed. The muscle, the, pardon, the body also liberate at level emotional. There are emotions that, for example, stomach. Contractions abdominal, are very related to the time of nojo, processment of emotions, etc. That, right, you're just another part of everything.

And, of that, for that there are some ways that I'm when you're sometimes, after an entranement, you're trying, you're trying, for nothing, is that there's anxieties that in the body because when the when the body is move

and it's a little. So, in these cases of the

health of the thing of the exercise is going to the thing that's

not a treatment or a not a therapy, but it's a great support.

It's a complement. It's a complete. And in the dark side, as you get the

on the banderita rojas and that sure for there are going to

get 20s to when you start to be a much anxiety or the day that

you're you're in you're in the relation we're doing with the thing we're I'm coming

the pozole now that was the morning I'm going to cause that I'm to venting

three sessions in one to come a lot we have certain condutters compensatorias

but when we're we're just in a problem in a problem

that just we're not just we're dysia bulimia but many other

other other other emotionally. You have to have other ways of of liberation and then you

don't other other programs. Meditation, even the dormer well. It's not that the exercise is your

only a function. Because we're very well the exercise like, so it's good. No, all in excess

is bad. Definitely when when we we're in the podcast that we have to many people, we know,

and you know and you know so much super important we're going to the endentent, no?

I'm a I'm a lot or I'm various pendents. I've various pendents. And at the final of the day,

we think we need to end up with this thing of the thing to be, because, of course, no I don't have time,

because I'm doing, the, no, I'm, my priority. And to do the calendar, in your agenda, I have to

have to have hours for me, hours for my exercise, hours for my alimentation, implantation of the food,

hours for my examines medical, for my therapy, for my consult, for my

meditation, for those exercises, the combination, for my family, to sleep, to love me,

to learn. Yes, it's a lot of time. The fact is that's a lot of time. The theme is that's the

we've got in a style of where it seems that seems to we're not we're doing this time. And it's

that we're saying, it's that is that we're in ching a whole time. Yeah.

Like if it's being more than you know. To be not be about here.

And socha when they're when they're in chocked when they're in this culture in this

occupied. I'm I'm going to be a day. I'm more going to be the real real the real estate is

having this time for you, even for the noceau, to not do you. Yes, you accuse me. Accus me.

And Marko, you know, I'm going to be in, this month something that's something that because me to start

to ask you and people, family and people, me ask you and my response is, no,

how I'm, I'm, respond with my, with what I'm doing, I'm doing, so you do you?

And then you contestas? I'm I'm starting to to answer to how I'm like, well,

yeah I'm doing it like, I'm doing quite, but I'm know that I'm a need to a need to

say to say to say to that's, that's, that's, I'm very I think, I think I, I'm,

I'm saying, then I'm so I'm a measure of the occupation. How is you always, so,

so, whoever that I'm whatever that any, that's, you can go, to checker

your Watsh, how you're how you're, M'K, very, super productive with the radio,

we did we conference in Cancun, I'm going to Merida, I'm going to friega but I'm feeling to listen to get to listen to

something, something is weird something else I'm starting for resisting the temptation to respond like if me were

to be asking to be what you're asking? You're not you're asking, you're asking to ask you

so I'm trying to respond like working in my pass interior this but other

I'm going to do. Oh, I'm going to Yeah, so I'm doing. Yeah, so I'm doing. Well, but it's better. Yeah, it's much better. For the most, yeah, no, I'm doing my,

my, my, see, red flag. No, it's fine, but I can't make that's the count. Yeah, but you

are you're doing conscious and it's there's a right, but if the fact we've been a culture that preme more,

the kind of you're not you're a problem with a problem with a time, and it's not just a

middle mental, but at the world, that the person, the world, now respond you because the

the body and styr to go to the league to get a but the stop and

the next thing the same thing how you're stressed out of because I'm sorry how I'm saying that

literally. It's going to keep formulating my response for these questions. Well,

how I'm kind of and is that is that is that how I'm like agovied

how I'm so the thing of the partivity that is a can't even in the

exercise. Between more it's more. No, always. There's people that they be incredible.

I, today they're doing they're training six days per year the year this year only I'm

three and I'm more muscular. Even in many the mucculate the amounted respect to the year. Because

because it's more. It's true. That's true. I go much better. Since I'm much.

Because I'm playing more. I'm playing two or three times a week that I'm going to go to five or six days

a week. And, and I'm going to For example, but why? Because you're because you're because you're

because you're because of, these connections that are in the sameapses of new new networks, especially in these

games of much agility, of sprint, the degree of reaction, he does literally to the time of the

recuperation, that's where they're refuerces for those new points. For that's and then you're also,

and it's a same thing. One time one says, one can't you can't go and you can't

go and I don't even more more more than the time in the time in the

time. I'm not I'm going to get to get to make a I'm going to get to I'm going to

and I'm going to do and the people and then you know and then you're doing that's,

I'm going to the play to not do not at the time. And for me to be the

time to be the time of the time is to yeah. But I go to

no move a deado my my up the my and my is the

camastro to Mar, to Mar Alcamastro. No move a dead. And you know how me is this this month? This month complete, me

of a descans. No, move a no, I do do not go to do you. But for the lunas, I don't want to do you.

Uh-huh. Because you get fresh fresh, I got to get a deconsada and I'm and now, I'm just putting them

back into, but that's a matter and that's a chance of extra- you, you're a chance of the exercise and you have been

a relationship more stable, the exercise now but we have our we're going to

we're going to we're going to but I'm when I'm so I'm like you're like you guys I'm trying to

trainer more more focused with much more more than more technique like more more than more more than

the no scatimen the more than the exercise for when the people say is that now

just I'm just I'm perfected how you're how you're you're you're doing how you

can't be okay Much more the the noise, the mental, and this is the

people that have more time in the time, that have more than the exercise, let's the way of the more,

it's quite to be less, and less can be more, so if in the time, in this moment, I'm listening

this podcast and I'm, I'm not I'm doing, gymnasio, this, coordination, this,

resistance, cardiovascular, no, what could, what would, what would what would be, what would,

what, what, what, what, two days and I go but then instead of all in a month

I do all two months I'm going to turn it's all right yeah, it's all right because with that that's allive

a lot of the cargues all you have this time no card in coordination peser even quote

even if you even if you even if you're even if you're a day and a day and a day force and

a resistance and other day and other day and other day that's suppose We'll, suppose, we'll that we're going to

this part of days, and that's it's going to it's a week. You can't be a lunace with a routine full body, no?

Of pesas. Of the body. Pesasas, calistenea, what you want to do you. I'm going to

paddle, I'm going to go to the bicycle. And there's that we're there's just that there's that they're

that's all that's all you're all. You can't you do you dores but you're co-ederation

cardiopopopopo and if styrs you're all you you've covered this Styramient.

Yes. Listo. There you have your your semester now. If you're not, I'm going to do a second

a second of course and resistance. Lune's and the next thing that's all I'm doing to do you. It's not not going to be

a week of the one of the no, no. Exactly. That also. That's not. Havann't me a little

for a favor. For favor. It's all all right. It's all. How it it's going to you,

your formula of constance is personal. Like, I said, I'm going to that you come to the comadre

he'll do you do this because it's a time to do because of the time. And so

it's a time. Exactly. Evenke that's a same a time. And then we

say, Cousie, but how I'm going to you know, how you get you're going to you get a

pisa the gymnasia pisa the class to put a play to your class in YouTube forci and resistance and, inscribite

to what you do you do. That's what you most you do you do something one

a year a week a two, what most you do you do you're doing. And there we're doing. And of the time's

what you're doing. And because there you're going to and you're going to you're going to start. I mean, like, any of those

we do you know, we're doing this life, we're doing different. Because then you're going to say, yes, if we're, we're at the night

and you, no, how you're, like at the seven? Yeah, like, style of gringo, like the,

like, five, six, seven. Because at the day the day's the thing I'm going to go to work and go to get to work,

and I'm, oh, and I'm going to be able to be able to, because I want to run it, or I'm going to run, or I'm going to go to a marathon. The body exige different. The marathonists, have to dream distinct, come to different, but you start a passioner and you're going to do you, start your tribe of paddle, of cyclism, of what you want to be. And then you're going to beckxed different and you're to get to a new tribe to a new tribe, to a new style of a different.

And then with them, you start. And if, if, if, if we've, see, if we've, see, we've been distinct. And, too, we're the impact directo that has in the autoestime, the of a person disciplined. There's

that I don't think you know I'm going to I'm going to this way. But even to get a way of we're doing this

mark. A him no he's not to get to floggerer. He likes to the productivity. The time

the time of you have to time. When you're a person that's a person that that's really,

so that's that's not. The person you know, to turn it. To try a little bit of the way,

and the way to the thing to get to the little bit to try the to be When you know you

You know, that's to laudra of the Cerebrough with, I don't I'm made to do because I've ever been made a week, and you passes of the

time, the force that you do a level of self-esteem, of knowing a boost important, of confidence. Yeah,

fiftgette, when I regressal the gymnasia, many times in my life I've gone, and I know, I'm going, you

know. Your relation more toxicic too, no, the relation more large that's intimate

is with this podcast. It's the only in my life that's the only in my life in any in any

in any in any in any but I'm presentated but I'm when we when I'm so I'm

I'll say how I'm I'm going to I'm going you want to you want to you want to you're

you know I'm I'm going to I'm going to I'm I'm going to I'm if you

I'm you're done and you put you you tortures in the first the time

I'm, I'm going to go to come and I'm. So, I'm going to be there's a lot of there's a

little bit of course. Let me do you do this way. Let me do you get me to do to get me to come to. He goes,

yeah, I'm doing this my philosophy. An Noah, he's a manned a great-en- great-and-a-

and all the days at final me say, I'm a message how you're going to two hours after the one to

do you, the one to do it's that's something is that like eight. If it's 9, 10

is the suffering. If it's 7, 6, then it's sufficient. So, the most

my effort is that my effort, more than the amount of the amount of eight, that's,

I'm out of comfort, me costed a job. But I'm not I'm in the murto.

And I can't move to do that then we don't know. And so, we can't

see, I know if all all the people to do you know. This is just to

mention is a scale scale of forso perceived. And me that's, that's, that's.

No, it's. 10, 10. Yeah. The scale of of the effort of percivue is different for

everyone. Your 8 no, no. No. No. No. No. And in a

precipient, you know, it's still still a little more back. Or, even there's a

word, and you have to say it's a little bit of a world, or a little more than that's not perci

that's not that's not so. So, this is a way to make to make sure. Yes.

Your eight is moving. Possibly you can't but the capacity of your eight,

it's been going to be going to be to be able to my effort. My effort is eight. Exactly.

And at the level mental, that scale of the effort perceived is a super instrument. So I'm it's a

thing that I use at final. And it's something that other people that's okay,

I'm going to the first time is eight. The theme is and the other thing is that you're doing what you're

not only just just for socializing. I go to Guadalajara, Cancundi, two conferences. I'm going to go to go back. My son. He said, me said, I said, I'm going to give

more intervals of descans. So, me does more time between repetitions for that he can't get up to the same weight. And it's flexible. I know, I say,

I say, if I'm to do it, I'm too, because I'm can't do it. I mean, I'm going to be to get to end up going to end up

without, but me do you know and it's not and me, and me, and I'm going to be a gymnasium is a good

where I'm where I'm I'm a really that's a place, but depending of the place my life, me say,

how has come you, how you've come you, how you've been, and I'm just jodied? Yes, I'm really, it's a

little bit more. And I'll say that the way to be that you can't that issue, not that you don't know

that you're that's, that's a that's a that's a percent. Your 100 is your

percent is you don't know, you're not that's you're not for your indicator of the decantor of food, etc.

So he he's a he has a that's a thing that's the exercise that the day. Not about

about the flexibility of the world, but the flexibility that you to do a mental, to understand

that the exercise that's that we're to do it to get to get the when we're

when we're 20, that do you, to do you, the cario the character the capacity of the flexibility

and the change of different, much me also me also, for example, with

women in in barrage, in post-part, that this, if I don't do it, man, you have you just to

parable, but am I'm a little. It's a unmovible of the exercise unkebrantable, impolute,

that no is not you do you can't adaptate is the exercise that you go to be longheba

to you and that you're going to do that then you learn that the exercise can be

to be so, but so there's there's there's there's so can be

this that's the thing to do you what I'm what I'm not, I'm going to

go to the day and then the bada and then the boda and they're going to get a hour double because I'm

a damma and I'm also I'm a reparting the shots and they're going to get the lunace but now

I'm going to so much it doesn't know that's a man what's the what I'm I know I'm not

I'm gonna go ahead of my borgas not I'm not gonna be and the captain of the mesa of what's

the company of the Is it right? Yes, or no. Del Pisto? Del Pistopirul? It's that normally when you're the most

desmadrosa of the mesa. In the case of the Capitana of Mesa, that regrece the lunas to care to do it, when no, he was, he became well

and we've got to not even enough for that level of energy. One of two, the lunas no entrainas, Mami,

you're, you're gonna you recuperate the and the pils, and the martes gets, yes, and the martes

you adapt to the level. this to to care to compensate that's much, ojo

there degrad more the muscle more than the does it and then you know you're in

a obligation and a lot of a little bit I'm because I'm and that

you know that's in what the trainingment the so not is not a good, it's a deude

of a yeah yeah yeah yeah oh yeah for a now it's the model the studies

where not those you go and you're like you do you do you type commando

there's a there's a lot of studios of those no, we're a lot of you're a I'm a coach

in command you're a coach in commando oh well I'm not was the first coach in comando

in 2017 oh my so yeah so so let's saludos saludos a commando

oh yeah yeah to all the yeah that's super good and they're

super good and they're and they're a different and they're a different and they're in those

students you can't you know you can mentionar and just saludos So, commando, and that's

understand. It's a grand place to come a great place for conservation of mass muscular. There are many cases, not

all of all, all the classes grupal, if it's going to do you want to any other studio that you want to start

that you're not a personalized, then it can get to a point of stankment in to increase to increase, if it's what

you want to get a muscle, or get a point, you know, because it's personalized,

it's a class groupal. But there's different, and they're all a menu, in the case of command

for example that they have boot camp and dayer that's much yeah the concept that's we're saying

we're just that's more copyed by other other other other other's

there's there's there's there's but you have to be conscious that if you

do you those classes group is the that has the control of how

power and in what range you're because difficult the coach

is you're because you're not you because it's a grand concept

because the environment also generate adherence, you want to form part, you've got,

you've got to the time, you've got to get, the ligadero there. The ligadero. Ush, the ligadero also,

it's, there's, yeah, it's going to say, and that's, and it's not, and it's, if you like,

it's like, it's a bit a certain kind of, it's a moment, of that then personalizes

and individualizes more the thing of force and resistance. Yeah, I'm still, well, something more

that I've asked about about the muscle and about, um, the The problem of the supplementation,

you know, revising with your nutrolog, with your medical, not they're doing auto-supplementing. Much of what there is a

thing there's a thing I'm going to get a gymnasium. I'm going to start with food normal. First, the food normal.

We'll just have to get to come gansitos. Exactly. If you do you know the game of the

normal, for etiquette to some another way, then then then you start to be that other

supplementation would to sum up with a professional. You know, I'm a professional. You know, we're doing not licensed

or capacit to give us. There's other recetas to supplementation. There's some suggestions of revisat

and tal and but we're not not even don't have any so, so don't have any care of who don't have a

license to be in the suedeing the that's just that's all another episode but the super important

you. You know, you know, you know, the hormone of the growth that is one of that is one of

the thing that is one of The muscle creases during the the brain.

Exactly. The muscle not grows in the arrasn in the while you're when you're

when you're when you're in recuperation of food and you know so that's to eat to come very

very well. There's to be to live a culture and cultivate a good enough

when we're going to get a excess of the exercise give us a class great! Thank you very

thank you thank you In where we we found to learn in your social? In Instagram

I'm like Ceci with the Latinna Guombeachian and there they're in all the other and they're

doing this my routine are my routines completely gratuitous and force and resistance for exercise

and time without the people, all the different, for the years for the for the

and are and are and you're a lot of the people that are it's gratuit there

there's there more of 4040 routines there's three years for but I

don't there something that I can't you buy. I can't buy them.

Patrocinoes caigants. Because those are those are the things are there because also is that the routine aren't not that one

is that one's not the mother Teresa, and that's there's a idea of the yeah, yeah,

the YouTube monetisa, the YouTube monetisa, the market, the marketes that there are and also that's there a little

too, my granito of our because the exercise in our country is a lot.

There's people that not to pay a gymnasium a a trainer

personal. I'm in those routines I'm in the one of the one of the set up a same to get a

I'm a master of the set of the stuff. For the women and women and women's and

perfect. Thank you. Thank you. We'll have a applause with much cario to see see Aguilera

and Aylara you know where you know where my channel in all the media in all the social

if you're like that on the podcast Amazon Music or in YouTube copy and peg in the league and part

to get to get a more people that's that's a should be to get to a

lot of the way. It's a lot. Yes. Yeah, apart it's a part of the way of a

very different. Much thanks. No, it's not no, no, no, no, they did

me know? Pace mental. They're they're going to. We're going to move more this time. Perfect.

Yes, so totally. Motivable. Very well. So, so you know, in your comments here down

if you let us learn something, commenten, if you're what you're doing the maybe

that's the new episode and give like the video that us It's really for the

algorithm of YouTube because of that we can't live and for that we can't do a podcast gratuitous. Exactly.

Exactly. Of the monetization. Thanks to the next. Thanks to our public, our community

of our community of almamack. Chikas, thank you. Thank you. Thank you. For the next.

To the next. Atcancas your maximum potential. Thank you. San Pablo Natural. No,

back's the Guardia. Refuvers your defenses. Presento.