A WHOLE DAY OF EATING + WORKOUT CHRIS HERIA English Spanish

A WHOLE DAY OF EATING + WORKOUTYouTube↗ IA↗(long shot)
People & Blogs 4M views 84.2K likes 3.4K dislikes 11 Oct 2018

CHRIS HERIA 5.4M subscribers United States YouTube↗

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- What's up guys, it's Chris Heria,

- ¿Qué tal, amigos? Soy Chris Heria.

welcome to another vlog.

Bienvenidos a otro vlog.

Today I'm gonna be showing you guys a full day of eating for me and normally

Hoy les mostraré qué cómo durante un día.

what I'm eating depends on what I'm gonna

Y lo que como depende de qué ejercitaré ese día.

be working out that day so I'm gonna be showing you guys a shoulder workout for the day

Les mostraré un ejercicio de hombros.

but first, let's move on to breakfast.

Pero antes, vayamos al desayuno.

Alright so for breakfast, let me whip that up real quick.

Bueno, para el desayuno, déjenme improvisar.

Some good old fashioned water.

La vieja y querida agua.

Doesn't gotta be this water, could be any water.

No tiene que ser esta agua, puede ser cualquiera.

But for the mornings I normally skip breakfast,

Pero normalmente me salteo el desayuno.

definitely hydrate.

Definitivamente me hidrato.

I try to do some high intensity cardio based style warm ups for the day, just to empty out that tank,

Intento calentar haciendo ejercicios de cardio muy intensos

completely burn off the leftover calories

para vaciar el tanque. Quemar por completo las calorías sobrantes

that I had from eating from the day before

de mi comida del día anterior.

so I can increase my metabolism and burn those off in the morning.

Así incremento mi metabolismo y las quemo por la mañana.

What I like to do is start each day with an empty tank

Me gusta comenzar cada día con el tanque vacío,

so at the beginning as soon as I wake up,

así que apenas me despierto intento quemar

I try to burn out whatever was left in from the day before

lo que haya quedado del día anterior.

and I find that to be the most efficient way to be burning fast every single day and still

Y me parece el modo más eficaz de quemar grasas cada día,

simultaneously building lean muscle

y al mismo tiempo aumentar la masa muscular.

and if you really wanna get the most out of your training

Y si quieren exprimir su entrenamiento y nutrición,

and nutrition start as soon as you wake up

entonces deben comenzar apenas se despiertan.

in the morning. So instead of going for that big breakfast

En lugar de desayunar fuerte por la mañana

of energy in the morning, cereal and milk, pancakes, orange juice and all that good stuff.

con cereal, leche, hotcakes, jugo de naranja y todo eso,

We're gonna skip that and use our fat stored

saltaremos eso y usaremos nuestro depósito de grasas

cells as energy to start burning off some fat

como energía para comenzar a quemar grasas

and start putting your body from the beginning into fat burning mode.

y poner al cuerpo desde el comienzo en modo de quemar grasa.

So I just finished my skateboarding cardio session

Acabo de acabar mi sesión de cardio de esta mañana.

this morning. Just about finished some breakfast,

Estoy por acabar mi desayuno y ahora les mostraré

now I'm gonna show you guys the workout

el ejercicio para suplir mi desayuno.

to supplement my breakfast. Like is said before, how and what I eat depends

Como dije, cómo y qué como

on what I'm working out for the day.

depende de qué ejercite cada día.

So there's different types of combinations

Hay distintas combinaciones de entrenamiento y nutrición

of training and nutrition depending on what

que depende del objetivo de aptitud física

your fitness goals are or even depending

o del estilo de aptitud física.

on your fitness styles. Some people bulk up in phases and then cut down in phases.

Algunos musculan en fases y luego reducen en fases.

I like to stay lean year round, focus on my strength

Me gusta no tener grasas todo el año, concentrarme en

and power and slowly build solid muscle.

mi fuerza y energía y aumentar el músculo lentamente.

So today I'm gonna show you guys my shoulder

Hoy les mostraré mi ejercicio de hombros del día.

workout for the day.

Let's get it. So the last time I ate was last night around ten pm,

Anoche comí por última vez a las 22:00.

I had salmon, broccoli and sweet potato.

Comí salmón, brócoli y camote.

My first meal of today is gonna be about two pm,

Mi primera comida del día será a las 14:00.

that's about 15, 16 hours in between my last

Son como 15/16 horas entre mi última y primera comida.

and my first meal, I'm sure a lot of you guys have heard of intermittent fasting before.

Seguro muchos oyeron sobre el ayuno intermitente,

Intermittent fasting is when you're fasting

que es cuando ayunas durante un intervalo de tiempo,

for an interval of time, normally around 15 hours from your last meal to your first meal

unas 15 horas, desde tu última comida hasta la primera.

and there are a lot of benefits that go with it

Y eso tiene muchos beneficios.

but I'll rather have you guys go ahead

Pero preferiría que lo busquen ustedes mismos.

and search it up yourself.

Ayuno intermitente.

Intermittent fasting, go ahead and look that up,

Búsquenlo; verán muchos beneficios

you're gonna see a lot of benefits to it and a lot of research to back that up.

y mucha investigación de respaldo.

And one of the things that I like about it as well

Y lo que me gusta de eso es que cuando estás en modo ayuno,

is that when you're in fasting mode, your body is in a fat burning state

tu cuerpo está en estado de quemar grasas.

and you're constantly burning calories.

Y constantemente quemas calorías.

Your mind is in a heightened state,

Tu mente se agudiza.

back when we were primitive beings, when we were hungry we would go and hunt

Cuando éramos primitivos y teníamos hambre, cazábamos.

and when we were hunting, we needed to be extremely

Y cuando cazábamos, debíamos estar muy concentrados

focused to be able to catch our prey

para atrapar nuestra presa.

so our natural instinct is to go back into this survival

Nuestro instinto natural es regresar

mode when we're fasting.

a este modo de supervivencia cuando ayunamos.

So there's another benefit of fasting,

Ese es otro beneficio de ayunar.

now each day I fast for different periods of time,

Cada día ayuno durante distintos períodos,

depending on what I'm gonna be working on that day.

que depende de qué ejercitaré ese día.

If I'm focusing on heavy lifts for the day I'm probably gonna shorten my fast time

Si levantaré mucho peso, acortaré mi tiempo de ayuno

and I'm probably gonna be eating a lot more carbs.

y probablemente coma más carbohidratos.

Of course they're gonna be healthy carbs,

Serán carbohidratos saludables,

something like sweet potatoes, cauliflower, broccoli,

como camote, coliflor, brócoli y cosas así.

stuff like that. If I plan on having a fat burning day,

Si planeo quemar grasas ese día,

well then I'm probably not gonna eat as many

no comeré tantos carbohidratos, o ninguno,

carbs if any carbs at all so I can be using my fat storage cells as energy like I had mentioned

para usar mi depósito de grasas como energía,

at the beginning of the video.

como mencioné al principio del video.

And for something like this, I'll eat a really good meal right after my workout so let me finish

Y para ello, almorzaré bien luego de mi ejercitación.

my breakfast real quick.

Déjenme acabar rápido con mi desayuno.

And let's get started with today's workout.

Y comencemos con el ejercicio de hoy.

Alright let's go ahead and start this.

Vayamos y comencemos.

Add workout, we're gonna create our own,

Tengo un ejercicio y crearemos el nuestro.

let's name it shoulder builder.

Nombrémoslo "hombros fuertes".

It's gonna be a little bit of everything.

Habrá un poco de todo.

Alright let's go into a rep building

Hagamos repeticiones para muscular.

and I'm gonna make this for intermediates out there

Lo haré para nivel intermedio.

so even if you're a beginner or advanced,

Si recién comienzan o están avanzados,

this is still gonna be a great workout for you guys.

será un excelente ejercicio para ustedes.

Let's go ahead and start this.

Comencemos con esto.

For that warm up, we're gonna go ahead and go into one arm assisted pull ups.

Para el calentamiento, haremos flexiones con un solo brazo.

I'm gonna be doing one arm pull ups

Haré flexiones asistidas con un solo brazo,

but I put one arm assisted pull ups for everybody out there,

pero pondré flexiones asistidas con un solo brazo

still trying to get those right there and we're gonna

para todos los que lo intenten.

go for four reps, three sets.

Haremos cuatro repeticiones de tres.

Let's move on to round one.

Vamos a la primera serie.

So for round one, I'm gonna do handstand to full planche,

Para la primera serie iré de la vertical a la plancha.

I'm gonna put in tuck planche, press to handstand

Haré un press de plancha duro a la vertical.

because this is the progression,

Si quieren aprender a hacer eso, es algo progresivo.

if you guys wanna learn how to do that move. The next move I wanna add is a weighted exercise,

Luego quiero agregar un ejercicio de pesas.

we're gonna go for military press.

Haremos un press militar.

We're gonna do it with a barbell.

Lo haremos con una haltera.

So this is a pretty tough move so guys,

Es algo difícil, así que no se pasen con el peso.

don't go crazy on the weights right there, it's really all about doing it right and squeezing as hard as you can.

Se trata de hacerlo bien y con mucha fuerza.

We're gonna be making a solid, well rounded

Haremos un ejercicio de hombros firme y equilibrado

shoulder workout, hitting our frontal delts,

para nuestros deltoides frontales, laterales y traseros.

side delts and rear delts so the next move

Luego de este press militar,

after these military presses, let's go into

haremos flexiones haciendo la plancha.

full planche push ups but I'm gonna give you guys a tucked planche push ups.

Pero ustedes harán flexiones plegados.

For the next exercise we're gonna go into

El próximo ejercicio será

handstand to 90 degree push up,

flexiones poniéndonos en 90º.

I'm gonna give you guys the 90 degree hold.

Ustedes se sostendrán en 90º.

Alright, next we're gonna go into rear delt flys.

Luego haremos aperturas con los deltoides traseros.

Let's do 12 of those and then we're gonna finish

Hagamos 12 de esos.

off with handstand push ups, let's do it.

Y luego acabaremos con flexiones verticales.

And I'll give you guys the ones against the wall,

Hagámoslo. Y ustedes lo harán contra la pared.

make sure you practice it both ways,

Y asegúrense de practicar ambas.

facing the wall and against the wall.

Mirando y de espaldas a la pared.

We're gonna put that one for 10 reps and that's gonna be the routine right there, guys.

Haremos 10 repeticiones de eso y esa será toda la rutina.

So I'm gonna go ahead, save that workout,

Guardaré la ejercitación. La publicaré ahora.

I'm gonna post it right now you guys,

Ya deberían poder verla.

should be able to get it so open up your Herio Pro app and let's do this workout together.

Abran su Heria Pro y ejercitemos juntos.

Alright so we're gonna get this shoulder workout started,

Comenzaremos con el ejercicio de hombros.

let's go ahead start that workout.

Comencemos con el ejercicio. Puse el cronómetro.

We got the timer going and the first exercise is gonna be one arm assisted pull ups.

Y el primero será flexiones asistidas con un solo brazo.

I'm gonna go hit the one arm pull ups for each arm. (light music)

Haré flexiones con cada brazo.

¡Eso! Muy bien.

Now we're getting warmed up.

Ya estamos calentando.

Alright so for the next exercise, we have handstands, full planche.

Próximo ejercicio: de la vertical a la plancha.

Alright so we're gonna be finishing up with one arm assisted pull ups, including how many reps

Vamos acabando las flexiones asistidas con un solo brazo.

you did, we're gonna move onto round one.

Pongan cuántas repeticiones hicieron. Seguiremos con la primera serie.

For you guys it's gonna be tuck, planche press to handstand.

Ustedes irán de la plancha plegados a la vertical.

Alright five reps.

Cinco repeticiones.

You guys don't know what that looks like,

Si no saben cómo es, cliqueen el movimiento

go ahead and click on the move and you guys will be able to see exactly what that looks like.

y verán exactamente cómo luce.

Just like that.

So that's what you guys wanna go for.

Eso es lo que querrán hacer.

Alrighty and this is a great progression,

Esta es una buena serie.

in doing the real handstand, full planche,

Esta es la verdadera vertical a la plancha completa.

which is what I'll show you guys right now.

Se los demostraré ahora mismo.

Alright so you guys should've been doing tuck planche, press to handstand

Debieron ir de la plancha plegados a la vertical

and I was doing handstand to full planche.

y yo, de la vertical a la plancha completa.

And moving on we have military press with the barbells,

Ahora, el press militar con las halteras.

Alright we're gonna go for 10 reps,

Haremos 10 repeticiones.

I love incorporating weights, especially right after

Me encanta agregar pesas, en especial

a heavy, heavy intense calisthenics exercise

luego de una calistenia bastante intensa.

so let's go right into this move, guys. (dramatic music)

Vayamos directamente a hacer esto.

That is like deadly after those other progressions.

Esto te mata luego de las otras series.

Alright so let's move onto the next exercise,

Vayamos al próximo ejercicio.

next we're gonna be moving on, tuck, planche,

Ahora haremos cinco repeticiones de flexiones plegados.

push ups for five reps, that's what I want you guys to do,

Eso quiero que hagan.

I'm gonna be doing full planche push ups.

Yo haré flexiones con la plancha completa.

Let's get right to work. (light music)

Next move we have is 90 degree hold,

El próximo: sostener en 90º.

let me show you guys what that looks like. (light music)

Les demostraré cómo luce.

Oh, alright, little hold right there.

¡Eso! Muy bien.

So we're almost done with this routine.

Un rato sosteniéndose.

Next we have rear delt flys

Casi acabamos con esta rutina. Ahora, las aperturas para deltoides traseros.

and then we're gonna finish off with handstand push ups.

Y acabaremos con flexiones verticales.

Let's go right into those rear delt flys. (light music)

Hagamos esas aperturas para deltoides traseros.

Alright, so we're gonna end this routine right now.

Muy bien. Acabaremos esta rutina ahora.

We're gonna finish off with good old fashioned handstand push ups for that shoulder builder.

Acabaremos con las viejas y queridas flexiones verticales.

You wanna go ahead and input that, input every single exercise because this is

Para los "hombros fuertes". Vamos a querer registrar cada ejercicio

all valuable information that you're gonna have

porque es información valiosa que querrán tener

in your workout history so you can keep track

en su historial, para seguir el registro

on all the workouts you've been doing,

de todo lo que hicieron,

the muscle groups you've been working on

qué grupos de músculos ejercitaron

and the gains you have been making,

y cuánto fue lo que ganaron.

alright guys, so now we have handstand push ups.

¿De acuerdo, chicos?

You guys are gonna be doing it against the wall,

Ya hicimos flexiones verticales. Ustedes la harán contra la pared,

make sue you do it on both sides,

asegúrense de hacer de ambos lados.

facing the wall as well as away from the wall.

Mirando la pared y de espaldas a la pared.

I'm gonna be doing em right here, let's get to work. (dramatic music)

Yo las haré aquí mismo. Pongámonos a trabajar.

¡Bien! Muy bien.

Alright, so they're the last exercises of the workout.

Los últimos ejercicios del entrenamiento.

Let's go ahead plug that in real quick.

Registrémoslos rápido.

That's gonna complete round one so I'm gonna go

Eso completará la primera serie.

ahead finish up this routine, I'll catch you guys

Acabaré con esta rutina.

back around 2:30 pm, I'm gonna show you guys

Los volveré a ver a las 14:30.

what I'm gonna be eating for lunch.

Les mostraré qué almorzaré, chicos.

Alright so it's about two o'clock, let me show you guys what we're gonna be eating

Son las 14:00, les mostraré que almorzaremos hoy.

for lunch today. We have ground turkey, garbanzo beans,

Tenemos pavo molido, garbanzos, porotos colorados,

red beans, tomatoes, spinach and some mushrooms.

tomates, espinaca y champiñones.

Now like I said at the beginning of this video,

Como dije al comienzo del video,

what I eat is always catered upon my workout regimen

siempre lo que como depende mi entrenamiento.

so today we had a shoulder workout,

Hoy ejercitamos los hombros

so this meal is based off of my shoulder workout.

y esta comida está basada en eso.

Like I had mentioned before, I do carb cycling,

Como dije antes, hago un ciclo de carbohidratos.

what that is is I'll have a full day of carbs,

El primer día como todos carbohidratos,

day one, I'll have a half day of carbs,

al siguiente los como la mitad del día

the next day and then I'll have try to eat little to no carbs on the third day

y el tercer día intento comer poco o no comerlos.

and I basically just cycle that.

Y ese es el ciclo básicamente.

So the days that I don't eat carbs, eat half carbs

Los días que no como carbohidratos, que como la mitad

and eat carbs the whole day depends on what type

y que como todo el día depende de qué tipo de entrenamiento

of workout I'm gonna be doing that day.

haré ese día.

For example, if I'm lifting super heavy,

Por ejemplo, si levanto mucho peso,

doing small reps, heavy lifts, such as dead lift

hago repeticiones cortas, levanto con el peso muerto,

weighted pull ups, weighted dips, stuff like that,

flexiones con el peso corporal, caída con peso y cosas así,

then I'll probably have more carbs in here,

es probable que coma más carbohidratos.

something like sweet potatoes to give me more energy

Como el camote para que me dé más energía

for those heavier lifts.

para levantar mucho peso.

Something like today, as you can see,

Algo como lo de hoy, como ven,

I have some carbs in here. I got garbanzo beans, red beans, so forth

hay carbohidratos: garbanzos, porotos colorados y demás.

and today was a shredding day for me,

Y si hoy fuera un día de pérdida,

I was trying to just do all fat burning,

si intentara quemar todas las grasas

or trying to do some abs type of routine,

o hiciera una rutina con abdominales,

then I would be eating little to no carbs at all.

entonces comería pocos o ningún carbohidrato.

I would try to be using as much fat storage cells

Usaría todo el depósito de grasas posible como energía

as energy that day so I could burn as much

ese día para quemar tanta grasa como sea posible.

fat as possible 'cause that's the goal

Ese es el objetivo de esos días de quemar grasas.

of those fat burning days, which is why on my fat

Por eso mis días de quemar grasas,

burning days, I'm gonna have little to no carbs,

casi ni comeré carbohidratos, si es que como.

skip right out on all those carbs and go straight

Saltaré los carbohidratos y quemaré la grasa.

to burning some fat so today, we're gonna be eating this

Hoy comeremos esto

and I'll show you guys what I'm gonna be eating later on tonight.

y les mostraré qué cenaré más tarde.

Alright so I'm right about to eat dinner, guys.

Muy bien. Estoy por cenar, chicos. Miren esto.

Check this out. We have steak, chicken, brown rice, onions and zucchini

Hay bistec, pollo, arroz integral, cebolla y calabacín.

and this is what I'm gonna be having for dinner today

Y esto cenaré hoy.

and if I'm still hungry, I'm not even gonna lie,

Y si aún tengo hambre, no mentiré,

I like to have Greek yogurt at night

me gusta comer yogur griego a la noche

because this has casing in it, which is a slow

porque tiene caseína, una proteína que se mantiene

releasing protein that is gonna be great for

y que será excelente para cuando duermen.

while you're sleeping so while you guys are sleeping

Mientras duermen,

you're gonna be able to be still getting some nutrients,

aún podrán obtener nutrientes,

getting some protein in there and of course,

algunas proteínas y, por supuesto,

when you're sleeping is when you're building

cuando duermen es cuando el músculo más crece.

the most muscle, guys. Also, great for muscle recovery.

Y excelente para la recuperación del músculo.

This is delicious, guys, I'm gonna get right into this.

Esto es delicioso, me lo comeré todo.

Alright so that's the vlog for today, guys.

Este fue el vlog de hoy, chicos.

I'm gonna go ahead and get dinner started.

Iré a comenzar con mi cena.

Thank you guys so much for watching, definitely

Muchas gracias por mirar, chicos.

leave down in the comments section below

Comenten en la sección de abajo

what you want the next vlog to be about

de qué quieren que trate el próximo vlog.

and we are gonna be doing workshops

Y haremos talleres

all around North America and Canada so check that out

en todo Estados Unidos y Canadá, así que fíjense.

and I'll see you guys next Thursday two pm,

Los veré el próximo jueves a las 14:00, hora del Este.

Eastern time, mad love, peace out. (dramatic music)

Mucho amor. ¡Hasta luego! Cliquee el enlace en la descripción. ¡Consiga ya sus entradas! Compre ahora.

Smash that like button, guys.

Hoy la rompimos, chicos.

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