Fasting in Bodybuilding and Fitness: Benefits, Risks, and How to Practice It

If you've ever wondered whether fasting can help you on your journey as a bodybuilder or athlete, the answer isn't as simple as a "yes" or "no." Intermittent fasting and other forms of dietary restriction have gained popularity in the fitness world, but before incorporating it into your routine, it's crucial to understand its benefits, risks, and the best way to practice it according to your goals.

 

What Is Fasting in Fitness and Bodybuilding?

Fasting, in general terms, is the voluntary abstinence from food for a set period of time. In the world of fitness and bodybuilding, intermittent fasting is the most commonly used method. This involves dividing the day into feeding and fasting windows, with the most common protocols being 16/8 (16 hours of fasting and 8 hours of eating) and 20/4 (20 hours of fasting and 4 hours of eating).
The idea behind fasting is to take advantage of certain metabolic processes that can optimize fat burning, improve insulin sensitivity, and allow for better hormonal regulation.

 

Benefits of Fasting for Bodybuilders and Athletes

When implemented strategically, fasting can offer multiple advantages:

• Fat loss without muscle loss: By reducing the eating window, you can facilitate a caloric deficit without severely affecting muscle mass, as long as your protein intake is adequate.
• Improved insulin sensitivity: This enhances nutrient partitioning, ensuring that the carbohydrates you consume go to the muscles rather than being stored as fat.
• Hormonal optimization: During fasting, growth hormone and norepinephrine levels increase, which can improve fat burning and muscle preservation.
• Greater mental clarity and stable energy: By reducing insulin spikes and allowing the body to use fat as an energy source, you may experience improved focus and less fatigue.
• Simplified eating habits: Reducing the number of meals per day can make diet planning easier, helping to avoid overeating and reducing food-related anxiety.
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Risks and Disadvantages of Fasting for Athletes and Bodybuilders

Fasting isn’t all positive, and its impact can vary depending on your training level and goals:

• Performance loss: If you train intensely and don’t have enough glycogen stores, your performance may suffer.
• Muscle loss: While well-managed fasting doesn’t necessarily lead to muscle breakdown, insufficient protein intake or excessively long fasting periods can compromise muscle gains.
• Difficulty meeting caloric requirements: If you need a high caloric intake to build muscle, a shortened eating window can make it harder to achieve.
• Fatigue and poor recovery: Lack of nutrients at key moments can affect post-workout recovery and daily energy levels.
• Negative hormonal impact in some cases: Especially for athletes with low body fat percentages, prolonged fasting can affect testosterone production and other key hormones for muscle growth.

 

How to Practice Fasting Effectively in Fitness and Bodybuilding

If you decide to try fasting, follow these recommendations to avoid issues and maximize benefits:

• Choose the right protocol: If you're a beginner, start with the 12/12 or 14/10 method and gradually adjust.
• Consume enough protein: Make sure to ingest at least 2g of protein per kg of body weight within your eating window.
• Plan your training: If you train while fasting, focus on lighter sessions or moderate cardio. For intense strength training, consider breaking your fast beforehand.
• Don’t neglect post-workout nutrition: Prioritize protein-rich and complex carbohydrate meals after training to optimize recovery.
• Stay hydrated: During fasting, drink water, black coffee, or unsweetened tea to avoid dehydration.
• Listen to your body: If you experience strength loss, extreme fatigue, or decreased performance, fasting may not be the best option for you.
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Fasting in bodybuilding and fitness can be a useful tool for fat loss and metabolic optimization, but it's neither mandatory nor ideal for everyone. If you choose to incorporate it, do so wisely, ensuring adequate nutrient intake and adapting it to your lifestyle and goals.
Remember, the key to progress will always be consistency in training and proper nutrition. Listen to your body and adjust based on what works best for you! | Follow us on X | WhatsApp | chulucanasgym@gmail.com

 

  

Importance of mentorship and legacy in bodybuilding

Bodybuilding has held on alive such itself since it began to spread and promote in Europe in the second half of 19^th century, and in the U.S. in the beginning of 20^th century, and from both social and cultural spots toward the entire world. Today, it’s very rare the corner of the planet where it doesn’t do, especially if we talk about nations with a high sports vocation as Brazil, here in Latin America.

 

It wasn’t only about opening more gyms – rather, the gym is the ideal space for what the tradition keeps ever alive, but the history tells us since Lacedemone, Ancient Greece, 18^th century B.C., until Esse, actual Germany, 1852 A.D., and then up to date, the importance of this institution ffor learning and developing the physical culture has not fallen down – quite the opposite.

 

Let’s consider this first idea: it’s not the physical facility what makes the bodybuilding to everlast. The first gyms were big open-air lots delimited with walls where the athletes trained fully naked. Today, although the idea could sound very exotic to rescue, what we have are buildings that keep the same concept of these big lots but under a roof (the most) and with the comfort of modern architecture.

 

Obviously, most of us already don’t train naked but even at the time of our routine, we unavoidabily end giving up to the marketing of big sports brands. Let’s remember we also can train in the open and we could get the same effect if we do it correctly.

 

Then, a second idea we should consider is the gym, before the physical space, it’s about a 38-century-old institution, and as a human creation, it’s the presence of persons training and inspiring others to continue training and getting new goals, no doubt.

 

How does our example influence in the motivation that many bodybuilders and athletes have to start their own sport careers, or a healthy lifestyle at least? The truth is it influences much, if not, think of who inspired you to attend that very first day and to continue persisting until getting your first results, your actual achievement later.

 

These models inspiring us, whether we meet them in person or not, are called mentors in pedagogy – the persons who form in our heads that we wish or want to be. We have mentors for everything: our profession, our fashion style, our criteria for choosing mates and friends… anyway. Think of your actual life and you’ll understand that somebody inspired you to be who you are, and there’s somebody who is inspiring you to be someone else.

 

It’s probable we don’t propose to be mentor of anybody and we are in our right, but we are an example the same, and somebody is going to see in us for continuing to train, or leaving to do it. And as the years go by, that one we have inspired to, it’s going to inspire another new generation, and so and so.

 

But if you are aware of how much your example can influence in the life of other person or other people and you want to take control of the situation, it would be actually good you have a plan or a methodology in mind that allows who you inspire to learn the bodybuilding in a progressive and sequential way, that they appreciate it in a positive way, and that they value their first achievements as an won creation they can go improving.

 

So, you go building a legacy or heritage of knowledge and attitude around the bodybuilding, which purpose must be the improvement of the training ways, the increasing of life quality, the affirmative and positive self-validation, and the long of who come behind evolve the physical culture for their benefit and the one of who will come behind them. In this sense, the mentorship and the legacy will do the bodybuilding as a sustainable activity in time and space.

 

You’re not a substitute

This implies you to educate, to get ready for when that new bodybuilder or athlete gets close to you, you have true, precise, and inspiring answers. It’s not about you are going to turn in his physical trainer, but you could complement favorably the work of those professionals so that person gets motivated to ccome back working out the next day, and the next week, and the next month, and the next year.

 

It would be interesting if these mentorship and legacy strategies are precisely coordinated with the physical trainer for having unity in the messages and the quality of examples. Also, beyond how much weight you lift, it can turn in a natural opportunity to forge constructive social relationships that form a community which you ever could count.

 

Prepare and tell us your experience or let’s interchange tips. Let’s talk on our Twitter account, or also at our e-mail chulucanasgym@gmail.com

Coming next - we link you to the developing experience in Callao, Peru.

The model featured on this entry is José Escobar. 

Clean as water, strong as metal

Look at Mario Kanashiro’s manga

[Exclusive] Now, the dancer and model also amaze us as a cartoonist.

 

We’ve learned about athletes or bodybuilders who serve as inspiration to artists who take them pictures, shot them on video or film, draw them, or sculpt them. We’ve learned about bodybuilders or athletes who turn artists, or viceversa, exploring the different manifestation ways. Even, we’ve shown them here.

But, what happens when bodybuilders and athletes are also artists not meaning to exclude some of those dimensions?

Speaking much deeper, art and sports share common values what you never have realized neither: looking for perfection, wishing to overcome obstacles, needing to move, satisfying to reach goals, the discipline turning the unusual into daily, the recognized achievement.

 

Then, don’t get surprised if you decide to pass from physical culture to the artistic one, or reverse, and all during a single day, and returning to someone of them, or being between them not meaning it a conflict of time or personal/professional identity.

It’s the case of our friend Mario Kanashiro in Nagoya, Japan. We’ve already told you his story by here: after learning to dance and realizing he did it very good, now he is a trainer working in the Land of Rising Sun. But, let’s also remember Mario already came from a previous artistic experience – music.

Then, to get engaged to the dance costed but it was relatively simple to go achieving. Additionally, let’s remember he worked as a model. Review Mario’s story here.

 

Nevertheless, what we didn’t know is that Mario also has got skill for drawing. “When I was in high-school, I drew for some months as hobby,”  he tells us.  But once upon a day of 2021, he decided to retake it, and since June 2022, he is practicing it much intense – inclusive, he shares it on his social media accounts.

What he mainly portrays are manga characters, the Japanese art of comic, and animé ones, that would be something like bringing manga to the animation by hand or by computer. “I like drawings, I like to design them and creating something original,” he adds.

And this is very consistent with his facet of dancer and choreographer, which creations he continues sharing on his social media. In all them, he print his personal touch, his followers love it. “Inclusive, they advice me to improve.” Coming next, we offer you a selection of the drawings Mario himself did from his whole work. What do you look them like?

 

Drawings by Mario Kanashiro.

It’s necessary to say that the drawing, as any type of art, influences positively in mental health of any bodybuilder or athlete because it allows him to deal with daily pressures, develops focusing levels much effective as he doesn’t do the same thing ever, and it increases the mood to retake the physical activity. In some cases, the physical activity itself influences the artistic inspiration as it opens the mind from the body up to other conscience state.

Have you ever tried it? Tell us in the comments below, on our Twitter account, or at chulucanasgym@gmail.com. We’ll love to know what you do, and, if you agree, share it with our entire community.

Don’t miss Mario on his social media accounts: Facebook, Twitter, Instagram and YouTube.

 

The model featured in this entryis Mario Kanashiro. 

How to help when somebody has a problem

By ChulucanasGym

The existent public pressure over a bodybuilder or an athlete in general could be as high as this person had built a brand, and that brand means achievement, knowledge, or popularity. But the problem comes in when the carácter over that pressure is applied is not ever consonant to the person playing that role, and when it happens, the reaction could be self-destructive.

When that comes to happen, the reaction of the public uses to be mixed according to the degree of sympathy or antipathy to the character, which has to born, grow, and keep many times  in a vertiginous way, responsing much to the market commandments in spite of the own processes of personal building. And the justification of many athletes is that, before everything, they have to response to a sponsor, if they have one, or adapting to the conditions a potential sponsor imposes them, if they find one. And if the person has not been prepared mentally for understanding those exigences and knowing until what point he can put a limit, the frustration, the sadness, the anxiety can manifest anywhere until blasting in different grades.

Many sports careers got frustrated when that no-return point has manifested suddenly or become public, and if the self-destructive trend was already manifested on the top of the wave, it can be stressed once it breaks and the vicious circle ends to sink who be inside it again and again.

That’s how much important the psychological assistance is key in the work and life of any athlete. However, many sponsorship programmes don’t include it and many trainers or people recognized as mentors don’t have all the tools for serving as an emotional support because they think it is not a part of the work, because they think it corrects alone, or because they are also into that self-destructive trend. And what is worst, the own bodybuilders and athletes prescind of this kind of service alleging they are not mad nor freak.

Then, the key here is breaking up that vicious circle and the work is not only bodybuilder’s or athlete’s. It also has to be his possé, particularily other bodybuilders or athletes having some clarity for detecting when someone as them begins to bring down, and could be gathering energy that can blast in the less expected moment. As this problem uses to be more common than many people think, although they don’t speak about it, we go to draw here a possibly useful protocol for you.

If somebody claims for help is because somebody needs help

A basic rule consists in differentiate between the person who needs help and the person who looks ffor help. The first one shows evident signs that his things are going wrong but prefers to keep them inside or prefers to ignore them. The second one learns that something goes wrong, like a lost ship, and he ever will be seeing who can help him from the shore for correcting the course. Get focused in this second group of people because they are who really would get out the hole.

Then, if you see that somebody seems to be in trouble, keep expectant and try that he has it in clear. A friendly “you ever stand by me” said privately will be enough at all for that person in trouble to be aware of, when he decides to step ahead, he really will have whom ststands by. Of course, don’t make them empty or diplomatic words but a real promise.

So, what to do if the person needs help and doesn’t look for it. Unless you think you are enough able to asume a whole adbisory and companion process, the best is waiting for him to change his attitude. If you still think you have to pitch him a “you ever stand by me”, do it, but don’t feel frustrated if nothing happens after the “thanks”.

If you are in trouble, look for someone who is going to say you the clear things to get it out, not who is going to say you what you want to hear and cheating you that nothing is happening.

Detect the phrases, anticipate the main topics

Very few people uses to ask for help with the “This happens to me, I need some advice” formula. Generally, the person uses to project the problem and uses a formula like “What do you do if this could happen to you.”Surely if the person uses the first formula, means his decision to face and solve his problem is strong… although this is very relative.

Whatever the formula is, the first you must do before replying is to verify if the space is right and the time is enough (see the next step). If the answer is affirmative, try to answer sincerely and briefly. Remember that, at the moment, who has the problem is the another person. Although that doesn’t remove you ccan be passing through the same too, or another different situation, it could be right you learn to respect each individual case.

If the space and the time are not adequate, act sensitively. A “It’s a very interesting question and I’d like to answer it, but would you like if we talk about it much calm?” can work, maybe underlined by a gesture meaning “it’s not good to talk here”, a warm hand on the shoulder, and a smile. Yes, all that is a powerful pain relieving.

Another thing you must consider is anticipating to that person is going to tell you. Put in every scenario, imagine the phrases he can release, and prepare answers (look below in those tips). There’s no worst feedback for that person than putting a face of surprise, devastation, or thriller.  You simply will contribute to stress the idea that he has no relief, and that’s not true – not first hand. Surely it works better if you know to keep your mind open. If not, the best will be you say a “I got it – may we talk about it later?”, and solved case.

Unlink the world, relink inside

Once you agree to meet for talking about the problem, you have to consider two things: first, having all the possible time for the person to expand; second, the place where you are going to meet has none distraction. Also, regarding the technologic hegemony, it has to be a space and time you can prescind it at the most.

It’s not a social meeting, it’s a private conversation, so while the less distracting elements you have, you could concentrate more into the issue. Consider it’s about a respectful attitude to that person, himself, and yourself. If you are going to depend on a turned-on cellphone, the best is you take it another time later, because there’s not much baffling than opening the heart and suddenly a call or a message impossible to elude break up the whole thread.

About the time, obviously look for that one when you have nothing to do. The weekends are ideal because they are ever dedicated to rest. About the place, as we said, look for somewhere that avoids the distractions and that favors the comfortability of the another person in all case, not the yours. Although our advice is looking for a place like the countryside or a beach, if the person feels more comfortable indoors, respect his decision.

The first time is for relieving

When somebody has a problem and never has spoken about it to somebody else, experiences something called catharsis or releasing the inner me. The worst you can do is to cut off this process, so let it happens without interruption. Allow that person to take confidence, relieving what he feels, going to build his story or his argument totally free until he takes everything off. That’s why we insisted on the importance to care the space and the time.

If you detect he has difficulty to do that catharsis but he wants to experience it, you could create some kind of a simple task helping to that purpose. If you learned meditation exercises, those use to be pretty good. If you don’t know both techniques, you can write us down at chulucanasgym@gmail.com for bringing you some ideas.

About your body language, what the psychologists recommend is you set comfortabily as close as you trust each one, face-to-face as well as besides. It’s important there is an intimacy environment that favors to relieve. If your degree of trust is high (especially if you’re buddies), a hand on the shoulder or an arm over both shoulders with a quiet face are amazing, so don’t miss to experience the physical contact. But if the person rejects it, don’t insist.

Listen to without judging

We said before that one of the things you must do when somebody asks your for help is to anticipate for knowing how to react. It’s not about filling with prejudges, it’s about making you stronger to provide right the required help. So, when that person begins to relieve and wwhile he does it, don’t disturb him to say if what he did or said was good or bad, just let him to do his process. Once he finishes, you can evaluate caring to be very sensitive and firm at the same time.

We said before you need to have a widest mind for facing what he has to tell you, and in this respect, consider that any controversial issue can appear in the conversation. In our experience, the probable scenarios forming very hard emotional charges for any person are: his family or economic situation, consumption of forbidden or addictive substances, some chronic health condition, stalking or violence, some legal trouble, a repressed sexual orientation, or a few conventional, extra-spor either, job decision.

It could be complicated here to say you how to react before each scenario because the problems are different from person to person. However, we insist that your serenity, your strength, your affection, and your common sense (especially) are going to be much helpful.

Advise honestly, learn to set limits

One of the most valuable things  when you expose your point of view is saying what you think honestly, not what the another person would expect to listen, if not why did he look for you? However, even when the another person has the whole intention to solve the problem, it’s probable he sets some resistance in the beginning. If that happens, don’t work on him to change his mind because it will be worst. Just expose your point of view, let him that after the conversation, to meditate himself and to take the most adequate action course.

Once both of you have nothing more to talk, close the moment naturally, friendly, happy, that the whole moment you stood feels like something releasing, not like something uploading more for you or for that person because it’s not about it.

If both of you think a session won’t be enough, arrange a new meeting for talking and hearing as the role is, but indeed, warn him of your available time for a sense of respect also exists from his own process. Remember him you will agree to listen to him, thank him for trusting in you, encourage him for stepping to solve what concerns him. This has to be clear everyway. The same thing about the personal spaces - You can’t invade  them when any of both wants so!

Don’t let for any reason that your participation turns into a dependence of any kind. That would be harming for real. One thing is the humankind and the sense of solidarity, but one another is taking advantage for submitting body and soul. Don’t allow that, and wwhen you feel that is happening, stop it and take the best decision for both, including to get out apart.

Your help doesn’t replace the professional help

As we said in the beginning, many bodybuilders and athletes prescind a professional assistance from a psychologist or a psychiatrist, just in case. But they are also clear that in many times of their life they require to have their mind healthy (as much as or more than their body). It’s that time when your help as an emotional support works right. However, one thing you must have very clear is you don’t replace the work of a psychologist or a psychiatrist, unless you are, what means a double advantage for who asks your for help. But if you are not both proffesionists, your work consists in complementing and supporting the therapies or the treatments when they are ordered.

In that sense, your responsibility as an emotional support is including into your advisory package  that the person asking you for help to attend one of those health specialists. Inclusive you could go with him the day of the consult.

So, no all the cases have to end before a psychologist or a psychiatrist, but those ones what your resources as a support and the resources of that person for healing himself are limited, when you sincerely see there is a barrier  that the simple advice is not going to overcome. That’s when one has to be brave and accepting the professional assistance.

If in your community there’s no sports psychologist, look if there are clinic psychologists or psychiatric doctors. It’s good to have their phone numbers so easy and ask for references to serious persons for the sessions to be really healing, because –it’s good to say- many mental health specialists use to be badly mad than an average guy.

Educate about, accumulate wisdom

Do you remember when we talked about anticipating to the conversation? It’s probable this step you make base don the information you already know, but how much accurate is that information? If you are who loves to read everything and to have a general culture above the average, it’s probable you get more criteria width to understand what the person asking you for help is going to say you. That affords much.

However, no matter how much you anticipate, there will be issues out of your range. It’s not your fault because we can’t know or guess all. When that happens, help inside your skills, but get committed to search and learn about the issue on reliable sources that you can find now even on the Internet. If you get that researching and educating process to be made with the person asking you for help, the better. It’s probable that both realize that the solution was much more simple to find.

Anyway, have a time and a space to continue learning about the issue that involves the person asking you for help. If possible, ask serious specialists, try to educate around you, especially your training place – you know very well it’s one of the places where the prejudges are abundant, and many times the ignorance kills more than the own problem. Even it can save your own life.

Remember you’ll help to solve a problem, not that you are going to solve the problem on behalf of the another person

As we said before, a fatal mistake when an emotional support is provided is letting the person who asks you for help to leave the whole problem up for you to solve him, or generating dependence ties through that person is not going to move a finger unless you request it. Both scenarios are not adequate nor healthy, so you have to avoid them from the beginning of the process.

A “Look – I’m going to help you as much as I can, but who is going to solve the problem is you” said friendly, firmly since the first moment is a good beginning. Never let to include this disclaimer. In the same way, when you feel that person pitches you a “Do it on behalf of me” or similar formulas, you answer with the same attitude something like “That wwas not we agreed” or “It’s like you would be Mr. Universe but I work out instead of you.”

Ever encourage the person that although you can give some tips or ideas to find a solution for the problem, its that person who has the exclusive responsibility to solve it. Don’t give up to the emotional blackmail  of “If you were my friend” or “But you said me.” Remember him and remember that every guy has freedom to take own decisions, so the success or the defeat are on their hand, not your hands, nor nobody’s hands.

What he says you is a secret

One of the requirements of any emotional support is the confidentiality. Everything talked, the way how reacted, the content of the conversation is something that must keep only between you. Nobody else has the right to know it, and it’s the person asking for help who has to decide who and how shares it to what is happening him anyway.

Even if the contact is made by social media (what is a valid possibility), never go to use the virtual public spaces for making contact or advising. Instead, use the chat, that offers some privacy, although as much as you can, the better is the face-to-face contact.

If you have to congratulate the person for advancing on the process or closing it, try to be in private. If the person, despite your caution, wants his problem to become public, is his right. Decide too if you want to get out to the open as the person who helpsbut make it whenever the another person request it to you. Never take the initiative to highlight yourself because you’ll bring down all the healing process and it will be seen as a very disgusting action.

As everytime, any doubt you have, wwrite us down at chulucanasgym@gmail.com or follow us on our Twitter account.

The ChulucanasGym founder team appears on this entry.

Should You Have A Massage?

By ChulucanasGym

George  has finished his training routine for today. He had legs, and squads concentrated a big part of his time. While he warms down a Little before taking a shower, he notices there is some corner  in the back part of his waist, the lower back to be more specific. And this is not the first time ever, apparently.

He comments it to his trainer, who does a quick exam and notices the muscle is evidently resented. “You should check it up with a specialist, although you should treat the pain with a masseur,”  he advices. While George walks on the gym’s showers, his trainer reviews other similar cases. It seems the waist pains  were a common illness among his pupils. Maybe, he is not so far away the truth.

Many trainers we have talked to, coincide in this type of injury – the lower back’s. And in some cases, they add knees’, independently if it’s about a power or resistance training or the mixed ones as functional training. The causes could be a bad pose, a wrong movement, or the excessive weight in power trainings. It could be the George’s case, maybe. But what about the advice of having a massage?

JonatanChero is a Piura, Peru-based masseur and has a clear answer about: “yes, depending on the case.”  When somebody works out, especially heavy, trends to break the muscular fibers at mycroscopic scale. In compensation, the body segregates lactic acid and repairs the mycro-injuries. And if proteins were consumed, those go to be part of the new tissue. That is in brief the principle of muscular reparation and the building of new muscular fibers.

But, how does a massage help? It can be very effective to calm the effects of the intense exercise because it has the ability of decreasing the muscular spasms, relieving the muscular pain, and accelerating the recuperation process. “It removes the accumulating liquids to cause inflamation, helps the blood circulation, and shifts the reparation of muscular fiber,” Chero adds, who warns it doesn’t ever work in all the cases.

“We have to see the injury degree that the patient has,” he clarifies. “When it is much severe, it is not recommendable.” That means, when there are too much broken fibers. “That can be verifiable by the swelling level, and over all by the pain and the movement ability the patient has.”

Chero also discards the prejudge that a massage can increase the muscular mass.  It is only a very punctual therapy that, instead, reduces the muscular fatigue, what means a minor recuperation time between training routines, that favors a better performance during them.

When  To Have A Massage?

For bodybuilders and athletes in general, the massage is a very usual activity as the training routine, the feeding, or the rest time, and there are two moments its application must be considered: just finished the training session, in a preventive way, and when there is an evident injury, in a therapeutic way.

In the first case, do your training routine as you accostum. Once finished, warm down about 5 to 10 minutes, go to take a refreshing and relaxing shower, and just when you get dry, put yourself under the masseur’s hands. Usually, a session lasts from 15 to 20 minutes, although it is relative according to your needs. In the preventive procedure, the key is letting not to spend the time but doing one activity after another.

The therapeutic procedure does have another timing. “It’s never good to have massage just the injury is evidenced,” Jonatan Chero warns. “The best is letting to spend some hours; for example, if you injure at night, attend the next morning; if it happens in the morning, go in the afternoon; if in the afternoon, have the massage at night.” In this specific case, it’s better a specialist exams you before the massage, as a traumatologist or similar, and proceed only if he prescribes it to you.

Finally, Jonatan Chero shares us some key tips regarding the massage sessions, those can be useful for you.

Before the massage:

• Preferently schedule your date when you are completely free, maybe at the end of your day, or don’t accumulate many activities one after another for the next couple of hours.
• Think deeply about it will be good for you.
• Attend after take a meticulous bath.
• Turn off your cellphone or turn it silent. Avoid the technology to distract you.

During the massage:

• Relax, breathe deeply. Get disconnected from your problems.
• Trust in the therapist, only provided his experience is certified.
• Let get involved by the sensations that the experience produces in you. It’s part of the therapy.

After the massage:

• Have a time to rest deeply.
• Avoid the episode that produces you stress or injury.

Don’t forget to share your experience giving or having a massage at chulucanasgym@gmail.com, or on our Twitter account, or leaving a message just right below.

Jorge Ramírez has been the model of this post. Photos distributed by FACTORTIERRA.NET