Tag: Training Methods

Progress tracking is one of the most underrated tools in training. If you’re not tracking, you’re guessing—and I don’t like to guess when it comes to results. I keep a simple workout journal where I log sets, reps, weights, and even how I felt during the session.

Sometimes I use apps, but pen and paper work just as well. The key is consistency. It helps me spot trends, plateaus, and areas that need work. If I lifted 40kg last week and 42.5kg this week, that’s progress—even if it feels small.

Progress isn’t always weight-based either. More reps, better form, shorter rest—all of it counts. It’s about growth, not perfection.

Jean Paul Rivas

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

When time is tight and you still want to feel accomplished, I turn to circuit training. It’s one of the most efficient ways to combine strength, cardio, and intensity into one quick workout.

I often stack 5–6 exercises (like squats, push-ups, rows, lunges, and planks) and perform them back to back with minimal rest. It gets your heart rate up and your muscles working, fast. You burn fat, build endurance, and develop real-world strength.

The key is balance: mix upper and lower body, push and pull, and vary the intensity. Whether at home or in the gym, circuit training keeps things fresh and effective.

Jean Paul Rivas

You don’t need a gym to build strength. I’ve had some of my best workouts using just my bodyweight—push-ups, squats, lunges, planks, and burpees. These exercises train full-body coordination, mobility, and endurance.

I love using bodyweight training when traveling or on busy days. It’s fast, flexible, and surprisingly intense if you focus on control and tempo. You can progress by increasing reps, slowing down, adding holds, or reducing rest.

It’s not just for beginners either. Advanced athletes benefit from bodyweight drills to build core control and movement quality. You own your strength when you can move your own body well.

Jean Paul Rivas

People often overlook resistance bands, but I use them with clients all the time. They’re light, portable, and incredibly effective for building strength and stability. Unlike free weights, bands create constant tension, which activates your muscles through the entire movement—not just at the peak.

Whether you’re doing rows, presses, squats, or glute work, bands challenge your muscles differently. They’re also perfect for beginners learning form or anyone recovering from injury. Plus, I travel with mine—they fit in any bag.

One of my favorite moves? Banded squats or rows. Your core fires up, your range of motion improves, and your joints get less stress. Don’t underestimate these little loops—they pack serious results.

Jean Paul Rivas