How I Train With Just My Bodyweight

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No gym? No gear? No problem. Bodyweight training is underrated, and I’ve built entire workouts using nothing but gravity and grit. Think push-ups, squats, lunges, planks, dips—every rep counts.

It’s not just about reps—it’s about how you do them. I slow down, increase range of motion, and add holds to increase the challenge. Bodyweight work improves control, joint health, and endurance.

It’s portable, scalable, and incredibly effective. If you’ve ever said, “I don’t have time or equipment,” bodyweight is your answer.

Jean Paul Rivas

The Role of NEAT in Fat Loss

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Most people think fat loss is all about workouts. But what you do outside the gym—your daily movement, or NEAT (Non-Exercise Activity Thermogenesis)—plays a huge role.

I make a habit of walking, standing, stretching, and staying active throughout the day. Parking farther, taking stairs, walking while I talk—it all adds up. These small choices can burn hundreds more calories each day.

If fat loss is your goal, don’t just count workouts—count movement. Move often, not just hard.

Jean Paul Rivas

My Go-To Muscle-Building Split

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When building muscle is the goal, structure matters. I use a push/pull/legs split—three focused workouts, each targeting different movement patterns. It allows for maximum recovery and intensity.

Push day hits chest, shoulders, and triceps. Pull works back and biceps. Legs day—well, that’s where the real challenge lives. Squats, lunges, deadlifts. I train 4–5 days per week, rotating based on how I feel.

Consistency and progressive overload are key. I log my lifts, track volume, and adjust when needed. If your goal is growth, train with purpose—and recover just as seriously.

Jean Paul Rivas

My Favorite High-Protein Snacks

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Keeping my energy up between meals is key, and I always reach for snacks that pack protein. It keeps me full, helps with recovery, and stops me from reaching for junk.

My go-tos? Greek yogurt with berries, boiled eggs, protein shakes, roasted chickpeas, and beef jerky. I also keep protein bars on hand—but I check labels for sugar.

Snacking doesn’t have to sabotage your goals. When you choose protein-packed options, it supports muscle growth and appetite control. It’s not about eating less—it’s about eating smarter.

Jean Paul Rivas

HIIT: Maximum Results in Minimum Time

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I live a busy life—just like you. That’s why High-Intensity Interval Training (HIIT) is a go-to. It’s fast, effective, and burns serious calories while boosting endurance and strength. I often do 20–30 minutes of short bursts (like sprinting, jumping, or battle ropes) followed by brief rest periods.

What I love most is how adaptable it is. You can do it with weights, bodyweight, cardio machines—anywhere. And thanks to the afterburn effect, your body keeps burning calories even after you’re done.

HIIT isn’t just efficient—it’s fun. It pushes your limits, makes you sweat, and delivers results without spending an hour in the gym.

Jean Paul Rivas

Fitness Over 50: It’s Never Too Late

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Age is just a number—really. I’ve trained clients in their 50s, 60s, and beyond who are stronger and healthier than people half their age. It’s never too late to start.

Strength training becomes even more important as we age. It preserves muscle, supports bone health, and keeps you independent. Mobility and balance work are key too.

Start where you are, go at your pace, and keep moving forward. Your body is capable of amazing things—at any age.

Jean Paul Rivas

How Sleep Affects Fat Loss

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Sleep is my secret weapon for fat loss. When I skimp on rest, my hunger hormones go haywire, cravings spike, and recovery tanks. I aim for 7-9 hours every night to keep metabolism and appetite balanced.

Good sleep also helps me train harder and recover faster—critical for fat loss. I avoid screens before bed, keep the room cool, and wind down with reading or meditation.

Remember: Fat loss isn’t just calories in and out—it’s hormones, rest, and recovery too.

Jean Paul Rivas

You Don’t Need to “Detox” After the Weekend

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Monday rolls around and I hear it all the time: “I need to detox after this weekend.” Let me be clear—you don’t need to punish yourself for living your life. Your body detoxes naturally every day.

Instead of extreme cleanses, I return to basics: hydrate, eat whole foods, get good sleep, and move my body. That’s the real “reset.” No gimmicks—just balance.

Fitness isn’t all-or-nothing. It’s about getting back on track without guilt. You didn’t ruin anything—you’re human.

Jean Paul Rivas

Simple Morning Habits That Set the Tone

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My mornings set the rhythm for the day. I’m not talking about a 2-hour ritual—I keep it simple. I hydrate, move a little, and get sunlight in my eyes. It grounds me and boosts my mood instantly.

Even five minutes of stretching, walking, or breathwork helps me transition from sleep to action. I eat a balanced breakfast, review my goals, and avoid jumping straight into my phone.

You don’t need a perfect routine—just a consistent one. A strong morning = better choices all day.

Jean Paul Rivas

How I Stay Motivated on Low-Energy Days

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Not every day is a 10/10. Some days, I wake up and the last thing I want to do is train. That’s when discipline takes over. I remind myself why I started, and I commit to something, even if it’s just a walk or 15 minutes of movement.

Motivation isn’t a constant. It comes and goes. What sticks is the habit. I lean into systems—laying out my clothes, booking sessions in advance, planning my meals. Less decision, more action.

And guess what? The workout I didn’t want to do usually ends up being the one I needed most.

Jean Paul Rivas