Juan Antonio Martín, trainer: "You'll never achieve a body change if you base your strategy on dieting, undereating, and starving yourself."

With the arrival of good weather or simply when we're looking to feel better about ourselves, losing weight becomes one of our most common goals . The usual approach is to resort to restrictive diets, eating less, or eliminating certain foods. However, trainer Juan Antonio Martín issues a clear warning: " You'll never achieve change if you base your strategy on dieting , eating little, and starving yourself ." Instead of prohibitions, his method proposes just the opposite.

Martín argues that sustainable weight loss doesn't involve suffering, but rather a change of approach. "In fact, you have to do the exact opposite," he insists. That's why he's created a system based on four pillars: nutrition, training , complementary activity, and support . This method is tailored to each individual and, according to him, has already helped many women and men transform their physiques while still enjoying food.

The four pillars that bring about transformation

Regarding nutrition, the trainer explains that his program doesn't include lists of forbidden foods . "We don't work with closed, strict diets," he says. On the contrary: his team allows people to eat everything, from pasta to lasagna, always with a certain level of flexibility. " We eat absolutely everything ," he emphasizes. The key is to ensure that this way of eating is sustainable and maintained long-term without feeling like a sacrifice.

The training , far from being extreme, is based on realistic and effective sessions. "It's three strength sessions, between 30 and 45 minutes a week ," he explains. Of course, intensity and technique are key. To avoid stagnation, Martín recommends applying progressive overload: "Week after week, we have to increase the load." It can be more weight, more repetitions, or less rest, but you always have to challenge your body .

In addition to training, it's crucial to stay active the rest of the day. " The more physical activity we do, the easier it is to lose fat ," he says. That's why he recommends walking, dancing, swimming , or any movement that adds weight. Although he often recommends reaching 10,000 steps a day , the important thing isn't the exact number, but rather having an active life beyond the gym.

Martin proposes focusing on a system that does work: eat without fear, train wisely and move more.

For the trainer, being in a calorie deficit doesn't mean starving yourself, but rather moving more and eating sensibly . The ultimate goal is to achieve body recomposition: losing fat and gaining muscle . All of this stems from a lifestyle that fits each person's needs and tastes. Because changing your body isn't a long-distance race, but rather a complete daily transformation.