My Training Philosophy
For those who have trained with me, you'll hear me say that I like to train and eat for performance. What do I mean by that? It's actually simple. Let me give you an example. When we go to the gas station, we normally have 3 choices of gasoline. We have the low grade, medium grade and highest octane grade. Which of the three will give our car better performance? Obviously the highest octane. The same goes with food and supplements. When it comes to training, my philosophy is the same. I focus on improving performance by training strength, speed, power, endurance, stamina and agility.
Most of my clients come to me to lose weight. I have become an expert on weight loss or weight management. If you've seen my testimonials page, you'll notice that many of my clients mentioned losing weight and some gained lean muscle mass. With my many years of experience, I noticed that when people focus on weight, a large percentage of them stop following a training or workout plan, because they get discouraged when they don't see the numbers on the scale moving fast enough.
I believe that your reason to train shouldn't be to lose or to gain weight. Let me explain what I mean. I believe training will help you burn more fat by building lean muscle mass, it will help you get leaner, it will help shape your body, it will help with your health, it will help with your fitness, it will help to lower your risk of injuries, it will help make you stronger, it will help with stress levels, it will help with many other things, and at the end of the day it will help you manage your weight. Notice how there are so many more important and urgent factors other than just losing or gaining weight. To stay motivated, I encourage my clients to train for a reason other than losing or gaining weight. I say, "forget about the scale and let's focus on the following 4 points."
4 FOCUS POINTS
1. How you are feeling.
2. How you want to look. (We take pictures and use the pictures to compare your progress).
3. Why do you want to train? A reason (other than weight) that will keep you motivated when it starts to get tough.
For example: Running a marathon, cycling event, soccer game, fitting into a dress or jeans, preparing for a Jiu Jitsu tournament, turn heads when you're at the beach with no shirt, health reasons, and the list can go on and on.
4. Your improvement and progress in your fitness. (Speed, Strength, Endurance, Stamina, Agility)
I can get results pretty fast. I can personally lose 3% body fat in just 10 days. I have let myself go on purpose a few times so that I could test different plans on myself. I have gone from a 14% body fat to an 11% body fat in 10 days multiple times. Even though I can get quick results, I focus on long term, sustainable plans. If you're the type of person who wants extreme results very quickly, then expect to do extreme things. My training plan, nutritional and supplement plans were very extreme in those 10 days. They were healthy plans, but they were extreme. There is no "miracle pill" that will fix all. That's why most workout plans you see online or on TV are 30 days to 90 days and they all have a disclaimer about having a healthy nutrition and supplement plan in small letters. So at the end of the day, "pill or no pill", you will have to put in the work to get the results. If you take it day by day, focus on the 4 points I mentioned above, stay consistent and trust the process, the results will come.
Most of my clients come to me to lose weight. I have become an expert on weight loss or weight management. If you've seen my testimonials page, you'll notice that many of my clients mentioned losing weight and some gained lean muscle mass. With my many years of experience, I noticed that when people focus on weight, a large percentage of them stop following a training or workout plan, because they get discouraged when they don't see the numbers on the scale moving fast enough.
I believe that your reason to train shouldn't be to lose or to gain weight. Let me explain what I mean. I believe training will help you burn more fat by building lean muscle mass, it will help you get leaner, it will help shape your body, it will help with your health, it will help with your fitness, it will help to lower your risk of injuries, it will help make you stronger, it will help with stress levels, it will help with many other things, and at the end of the day it will help you manage your weight. Notice how there are so many more important and urgent factors other than just losing or gaining weight. To stay motivated, I encourage my clients to train for a reason other than losing or gaining weight. I say, "forget about the scale and let's focus on the following 4 points."
4 FOCUS POINTS
1. How you are feeling.
2. How you want to look. (We take pictures and use the pictures to compare your progress).
3. Why do you want to train? A reason (other than weight) that will keep you motivated when it starts to get tough.
For example: Running a marathon, cycling event, soccer game, fitting into a dress or jeans, preparing for a Jiu Jitsu tournament, turn heads when you're at the beach with no shirt, health reasons, and the list can go on and on.
4. Your improvement and progress in your fitness. (Speed, Strength, Endurance, Stamina, Agility)
I can get results pretty fast. I can personally lose 3% body fat in just 10 days. I have let myself go on purpose a few times so that I could test different plans on myself. I have gone from a 14% body fat to an 11% body fat in 10 days multiple times. Even though I can get quick results, I focus on long term, sustainable plans. If you're the type of person who wants extreme results very quickly, then expect to do extreme things. My training plan, nutritional and supplement plans were very extreme in those 10 days. They were healthy plans, but they were extreme. There is no "miracle pill" that will fix all. That's why most workout plans you see online or on TV are 30 days to 90 days and they all have a disclaimer about having a healthy nutrition and supplement plan in small letters. So at the end of the day, "pill or no pill", you will have to put in the work to get the results. If you take it day by day, focus on the 4 points I mentioned above, stay consistent and trust the process, the results will come.
My Training Approach
As I mentioned above, I have become an expert on weight management, but my strengths are in endurance training, like cycling and running, and sports specific training. My training approach is very simple. I like to keep workouts quick, I train with intensity, functionality and I like to work in blocks of four weeks at a time.
It has already been proven that a person can get great results when they do strength/fitness training for 20 minutes to an hour a day. So anyone, no matter how busy, has the time to train. If you're training for a long endurance event, like running, cycling or swimming, those are specific trainings that require more time. That's a separate program from the strength/fitness training. It's like a soccer player who wants to get stronger, jump higher and get faster. They have a strength/fitness training session, then they have their soccer practice with their team. It's the same with endurance athletes, the strength/fitness training will help you run faster, get more power on the bike or get stronger during your swim.
Whether you are a beginner or a professional, we train with intensity. If you follow the plan and train the way you're supposed to, you will build lean muscle and you will improve your performance in any sport. For the women who are afraid to bulk up, don't worry, I don't train to bulk up, unless that's what you're looking for. I'm a cyclist and a runner so I like to keep a lean upper body, but I still train with intensity. For those who want to bulk up, I'm not a body builder, but I can help you gain lean muscle mass, get you looking ripped and looking like an athlete.
I include functional training. This is to make you more athletic, more agile, quicker, faster, stronger so that you can become better at your sport or so that you can do the simple everyday things, like picking up your baby or picking up a heavy box without injuring yourself.
I like to work in blocks of four weeks because it helps keep the training plan organized and adjustments can me made as needed. Changing the way we train periodically helps to avoid plateaus and burning out. It helps to better prepare for game day, race day, fight day, competition day or an event. During those four weeks, there's also a transition week to help the body recover, repair and build.
It has already been proven that a person can get great results when they do strength/fitness training for 20 minutes to an hour a day. So anyone, no matter how busy, has the time to train. If you're training for a long endurance event, like running, cycling or swimming, those are specific trainings that require more time. That's a separate program from the strength/fitness training. It's like a soccer player who wants to get stronger, jump higher and get faster. They have a strength/fitness training session, then they have their soccer practice with their team. It's the same with endurance athletes, the strength/fitness training will help you run faster, get more power on the bike or get stronger during your swim.
Whether you are a beginner or a professional, we train with intensity. If you follow the plan and train the way you're supposed to, you will build lean muscle and you will improve your performance in any sport. For the women who are afraid to bulk up, don't worry, I don't train to bulk up, unless that's what you're looking for. I'm a cyclist and a runner so I like to keep a lean upper body, but I still train with intensity. For those who want to bulk up, I'm not a body builder, but I can help you gain lean muscle mass, get you looking ripped and looking like an athlete.
I include functional training. This is to make you more athletic, more agile, quicker, faster, stronger so that you can become better at your sport or so that you can do the simple everyday things, like picking up your baby or picking up a heavy box without injuring yourself.
I like to work in blocks of four weeks because it helps keep the training plan organized and adjustments can me made as needed. Changing the way we train periodically helps to avoid plateaus and burning out. It helps to better prepare for game day, race day, fight day, competition day or an event. During those four weeks, there's also a transition week to help the body recover, repair and build.
How Do We Train?
Since time is limited, I have a limit on the number of training sessions I can do per day, whether it's individual, with a group or a team. In order to be able to help more people, I have been recording my workouts, exercises, training tips and some are available on my YouTube Channel and they're all available in my mobile app. As of now, you have access to my personal training plan and a good number of individual exercises. Every week I'm entering more training content and soon you will be able to design and personalize your own training plan through my mobile app.
For now, my personal training plan and extra training content is available for free in my mobile app, Coach Nilo. I am available for questions and/or concerns.
If you want personal, group or team training sessions, you can contact me so that we can coordinate a time and place, (I can also do virtual training). Below you can see a video of one of my trainings. Check it out!
For now, my personal training plan and extra training content is available for free in my mobile app, Coach Nilo. I am available for questions and/or concerns.
If you want personal, group or team training sessions, you can contact me so that we can coordinate a time and place, (I can also do virtual training). Below you can see a video of one of my trainings. Check it out!
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Every week I will be adding new content.
Every week I will be adding new content.
