Hello, welcome to the Brazilian Health Nut Show. Here you will find cutting-edge information provided by the best experts in the world so you can learn how to burn fat for the rest of your life. Bruno DiGama is the Brazilian Health Nut in a mission to solve the problems you have when trying to lose weight forever. He is a nutritional therapy practitioner, a certified personal trainer, and a holistic lifestyle coach by the Czech Institute.
Don't forget to say hello and sign up to our free newsletter at www.brazilianhealthnut.com. Let's go! All right, thank you so much for being here with me today, Rafa. I really appreciate the time.
Can you tell us a little bit about your story, man? I'm always fascinated with stories. And from Little Rafa, and now you have one of the biggest websites about heat, high-density interval training in Brazil. Yeah, amazing, Bruno.
So, I'm a personal trainer, certified personal trainer. I'm coach too. In the beginning of my business life in Brazil, I was like a businessman. I did some jobs and works for companies, technology companies, outside the area of physical education.
So, when I lost my last job, I was living in Sao Paulo, and I started thinking, well, I have to build another thing for me. I'm a businessman here working for commercial companies about the technology, but inside me, I really want to follow my heart. And my heart is always putting me to work with health, work with something good for people about fitness, about life coaching, about promote health things for people. So, I'm starting building my own business online, because I really like to be one-on-one, like a personal trainer, I like to help people.
But my heart always told me, I really want to grow and stay big and help more people. I create a product in Brazil. The name is Trainor Hate. Always hate training for weight loss, 12 minutes in terrible training, and was a success.
Every year, we are increasing it. Yeah, that's cool. Yeah, that's kind of like my story as well. I love helping people on one-on-one, but that's why I'm creating this.
I want to help more people, and nothing better than the internet nowadays. In people already realize we have an accent, so Rafael is from Brazil as well. So, the guy is very first here on the Brazilian accent. So, for people who don't know, actually, let's define what is hate, high-intensity interval training.
What's the definition of that? The definition of that is a kind of training that you push yourself to the limit in a quick space of time. So, normally, the hate training does just around 10, 15, 20 minutes just this per day. So, it's a kind of really, really tough training that you push yourself to the limit.
You can use your own body weight to do the exercises. Sometimes you can do kind of sprints, you know, but I usually use just body weight exercise, like jumpings, burpees, lunges, kind of mix of exercise. Yeah, I want to get with you a little later about the different types. So, it's basically, we are going as fast as we can for a short period of time comparing, for example, otherwise, when you're going on a treadmill, you're going for a job.
You're really slow, it's low pace, but long time. You can use a treadmill, a kind of hate training using the treadmill, but you have to put yourself to the limit, like 30 seconds, high intensity and 10 seconds rest, and you make a kind of 16 sets of 30 seconds, high intensity, 10 seconds rest. So, it's just a short period of rest, just 10 seconds, and put yourself to the limit again, 30 seconds more. Yeah, I have here, I'm in Brazil right now as we talk, and I live like seven minutes to the beach, and there is a dune there, and I love doing my heat training there, because it adds resistance from the scent plus the inclination from the dune itself.
So, it's perfect, because yeah, it burns a lot, and you have the comfort of the scent, so it's not really tough on your body. We're going to talk about this later, but so what are the main benefits from high intensity interval training on your body? Well, the main benefits, you like to be more handsome, but this is the first one to be kind of beauty inside out, it's amazing, because you can burn fat for more hours than a conventional exercise, you know, so you can burn fat, you can increase your hormones levels like testosterone, GH, HG hormones, so you can boost these hormones up, so it's very good for men and women. So, to burn fat and optimize your performance, many of athletes of professional players around the world, they use heat training to increase the performance about the training.
Yeah, there is a lot of benefits here. I remember when I was doing some research for heat, and there was one was like appetite suppressor. So, yeah, kind of exercise, your appetite goes low compared to, let's say, just running, for example, you're going to be hungry, and that's one of the benefits. This is about the hormones.
So, these kinds of hormones, they help for lows, this appetite, you know, and the other good thing is you can burn fat, researchers just proven that you can burn fat for 49 hours after a great hate training. So, if you put yourself to the limit, in a great heat training, you can burn fat for 49 hours. Wow, that's a great thing. It's also convenient.
So, we don't spend much time for people who are busy, like a lot of people nowadays, they don't have, they say, oh, I don't have time for anything. So, it's a good kind of exercise for these kind of people. So, they don't have any excuse. Plus, you're going to be burning more, like you just said, 48 hours after.
So, you don't really have to train all the time. And another thing always, when people ask me about the heat, I just tell them, what have you seen, like using both, for example, you know, compared to a marathon guy, just compare the body from one with the other one. So, using both does more kind of heat, high intensity interval training, compared to the marathon, where he's just running different. And so, for the audience, jogging versus high intensity interval training, I still see a lot of people jogging.
For example, like I told you before, I was on the beach, right, doing my training on the doing, I want to talk to you offline. And man, I see so many people jogging, like it's crazy. All the time, really easy jogging. And I don't think there is nothing wrong with that, if you like it.
The thing is, a lot of those people are there, because they want to get the benefits, they want to like to lose weight, they want to feel better, they want to get more energy, they want to change their body, and they go for jogging. However, there is a lot of research that, like you just said, about the benefits of sprinting. So, you know, hopefully, we can see more and that's amazing thing that you're doing, you're doing this spreading your work with more people about the benefits. So, how do you go about this conversation when people like, oh, I want to lose weight, I'm going to be jogging.
Well, jogging, it's a kind of workout that, you know, when you, when you born for the first time here in this earth planet, we don't have a little, maybe two or three years, when you start walking, this is a kind of common exercise to just start walking. So, we walk every day, we jog every day. So, this is the basic of the exercise. So, if you want to push yourself to the limit, if you want to burn fat, you have to do other things of exercise, because jog is like a natural, natural movement of the human being.
So, I really appreciate all my clients doing heat training. Plus, if you want to jog, you can jog for your mind. It's very good for taking a rest. It's okay for your mind, for your body, if you really want to lose weight and body fat, you have to do more intense activity.
Yeah, it makes sense. So, what's your favorite options? Because we can do heat pretty much anywhere. You can do running, cycling, swimming, and rowing, there is a lot of options.
Do you have a favorite and how do you go about choosing? Is it based on the person's favorite exercise? Well, for me, I really like to do body weight, heat training, the kind of burpees, static running, squat jumps, for me. But for my clients, I go inside the life, inside the life of them.
So, sometimes, the person can't do kind of jumping because the knee is or something like this, some issue. And we have to put these clients in another side, another exercise. But I really like to do heat at swimming pool. It's very, very good.
You can just sprint at swimming pool. It's very good. Yeah, it's also good on your body because there is not a lot of impact. So, your body is really good in your body.
People talking about the benefits of swimming for that kind. Unless you know you're swimming on swimming pool full of chloride every day, then your body is up and solving a lot of chloride. I wouldn't think this is good. Yeah, it's perfect to the beach.
Yeah, that's my favorite. It's on the beach. And I do that on the dunes. I can tell you the resistance, the sand, and also after I can just go and jump into the water.
It's amazing. Yeah. So, it's really good. We just talk about the benefits.
And people might be thinking, oh, so I'm going to be doing heat every day because it's good, right? So, how do you go about the frequency? How often should people be doing this kind of exercise? We're really intense.
Well, you need to hear your body. It's not a scientific improvement that you have to know. Make one time, rest one time, make a day, rest one day. No, you have to start listening to your body.
So, now, this day, I did the heat yesterday and today is Wednesday. I did on Monday. I did Tuesday. So, I need to rest right now because I'm feeling my body.
My body needs to rest. So, I always felt you can do heat, but try to listen to your body. Try to respect this. So, maybe five times a week, if you do a great heat training, it's too much, too much.
Five times a week is too much. And how long does it take, usually, one session? Well, kind of 12 minutes. If you are like a hard man, a tough man, maybe 20 minutes, but we can push ourselves to the limit in just 12 minutes.
If you do a 12 minute heat training, you can put yourself to the high frequency. And this is very good. So, 12 minutes, it's the time that I usually do, 12 minutes. 12 minutes, cool.
Yeah, I did one training this past Monday, too. And then I played soccer Tuesday. So, I did the training was kind of hard because when I do, I really pushed myself. And then, man, I went to play soccer and I was already feeling a little tired.
And I haven't played soccer four, I think four months now. And man, I was destroyed the next day. And my body was really sore, my lower back, especially. And I remember if this would be like, let's say five years ago, would be even worse because I was not really paying attention to my nutrition, which really, really helps with recovering.
So, I know we're talking about here specifically more about this kind of training, but how do you also talk about nutrition if you're clients? You talk about the training part, the exercise, but and I'm sure you use nutrition as well. Yeah, nutrition. To use this kind of nutrition, you need to be natural, always natural.
So, natural foods, don't eat processed foods, don't eat sugar, don't eat gluten, drink alcohol. So, it's the same thing that every good professional is going to tell you, go always natural vegetables, organic. So, this is the kind of best thing you can do for you because you are what you eat. So, you have to eat fresh, eat green, eat organic.
So, it's so simple, so simple. Hey, guys. What's up? Bruno Guillermo here, Brazilian Health Nut.
And let's take a little break from the show because I would like to offer something. If you go to my website, www.bresidenhealthnut.com, and click on the page, burn fat forever, you can go ahead and claim your free consultation with me right now, okay? Or you can just send me email at bresidenhealthnut.com. So, you can start to lose weight and feel healthier right now, okay?
So, go ahead and claim your free consultation with me. And remember that spots are limited, okay? Now, let's get back to the show. Do you have your clients eating some kind of foods before, doing the training or after?
How do you do it about the pre-workout and the post-workout? Any specific... Yeah, pre-workout. It's a kind of 45 minutes before you can eat something like half fruit and some seeds, some nuts.
Depends on the fruit, you can eat a whole fruit, like an apple, it's okay to eat the whole apple. But you know, if you're going to eat a big banana, you can put your high glycemic level, you can... So, it's not good for you. So, eat kind of fruit and seeds, some things that you can mix, or maybe a green shake.
And after the heat training, you can use a high glycemic level of foods like a banana, a kind of honey, a kind of... Usually, like to use kind of protein, like vegetable protein, like peppercine, or sometimes whey protein. I like acai, it's a fruit from Brazil, it's very, very good. Yeah, acai.
I'm having a lot of acai here in Brazil right now. In the US, when I'm in New York or San Diego, man, I don't like the acai from there. It's hard to find something like I have here on my neighborhood, we have the best, we have the best acai, like at least that I've tried so far. It's really good.
Yeah, let's not change subjects here. So, for the recovery, you said you really have to listen to your body. And I really, really love this philosophy as well. At least I tell people, clients, friends, men, listen to your body, your body is the best thing.
You know, he's going to be answering most of the questions. Do you use any like heart variability, for example, you know, like checking those things before working out? Like what? Heart variability?
Have you heard of checking? No, no, no, never, never, never, never. Yeah, it's based on the heartbeat. So, there is a little device and your heart is going to tell you if you're in a parasympathetic or on a sympathetic stage.
So, if you're in a more like a sympathetic stage, which means more stressed and you should not be trained. But it's cool, just want to make sure. Yeah, that's a good thing to do, actually, for yourself and clients as well. Good.
So, men, what's the biggest difference between men and women to do this kind of training? Is there anything people should be doing differently if you are men or women? No, no, no, it's, it's all the same. It's all the same.
You know, human beings, all the same. The same exercise for men and women, it's okay. It's okay. Awesome.
That's a good thing. I think the ladies are going to like to hear that. Yeah. They want to fair in the same level as men.
They're always talking about this. Most, most of my clients and my followers and people who sent me emails and messages, maybe 80% of them are women. Wow. Yeah.
Cool. That's a good thing. That's a good thing. Yes.
So, my next question for you is the biggest mistakes that you see people doing when they're doing it. Is there something particular like that people are doing wrongly, like, and that you have to correct them because they come to you with certain expectations from this kind of exercise. They have this, they saw your video, they saw you talking about this on the internet and then they were working with you. So, what's the biggest mistakes people are making?
Well, biggest mistakes, it's a kind of, they don't push themselves to the limit. Sometimes, you know, we can do the same kind of training, me and you, but if I push myself to the limit and you just go slow down and you tell me, oh, this is a kind of, this, the training is not good because I'm not, I'm not tired, but I am tired. I push myself to the limit. So, for you to put yourself to the limit, this is a training.
You have to push yourself every, every movement. You have to be fast, to be hard, to be, to be tough every kind of movement or every second of a training. So, it's not about movements. You know, sometimes people do squat in different ways, lunges, different ways.
I don't mind about this. I do mind about intensity. You have to push yourself to the limit. Yeah.
You have to give everything that you have there. Once you finish the training, you have to have nothing left to think like this, like this. Is there anybody who should not do hit or do you have any like restrictions from, even like, like me, not doctors? So, I don't know, like, you know, well, usually we have a lot of researchers about cardio, cardio issues about people who have, who have some cardio problems and the doctors, they put these people to do hit a treadmill and researchers just proven that heat is good for cardio problems.
So, in this kind of thing is good, cardio problems, you can do heat. And, but another thing is, if you are too heavy, too heavy, you have to take care with your joints, you know, and you have to look a good professional to prescribe for you the best exercise for you to do heat. Right. Yeah, that's true.
If somebody's really heavy, maybe they should start losing weight first with going a different way with nutrition, of course, and doing some work. And kind of a kind of heat training, but you have to, to have a good, a good professional to prescribe. Yeah, maybe even do the swimming, for example, because there is not, not much of an impact. Yeah, yeah.
Cool. So, let's go now through exercise routine. So, how do you go from beginning to end? Let's pretend I am your client here.
How do you describe this? You know, oh, let's warm up first. How long does it take? So, now you do this, you do that.
Just give us a little summary of one session of heat, like you said, less around 12 minutes, right? Yeah. Well, I usually do four types of movements. So, just four types.
I normally warm up just 30 seconds. I really like to warm up, like high knees, like static running. It's really good. You did before?
Yeah, yeah, yeah. So, normally I use 30 seconds for warm up, when you warm up. So, four kinds of movements, four kinds of exercise. Let me see jumps, squat jumps, burpees, lunges, and you can put like a plank.
So, four exercise, 30 seconds each, 10 seconds rest, and you repeat the cycle four more times. This is going to be 12 minutes training. Wow. That's super easy.
Yeah, super, super, super easy. No, no secret, yeah. You just have to select the best movement, the best exercise for you to put on your set. Right, to work your whole body as well and to go as hard as you can to get the real benefits.
Pull yourself to the limit, yeah. Cool. That's awesome, man. Let's change a little bit about subjects here.
So, I mean, we talk a lot about heat. Everybody knows by now how to do this kind of exercise and the benefits and how we should do and all those good stuff, right? Let's switch gears to losing weight. A lot of people come to you to do this kind of training because they want to lose weight, I assume.
Like, oh, I want to look like you, Rafa, help me out. What else besides heat and besides the training part? Do you see it's important and what's the mistakes and what are the good things that people are already doing when it comes to you? Wow, a good thing.
Another kind of exercise. Yeah, it can be exercise or diet, sleep, meditation. What else do you work regarding losing weight, besides the training? Okay, I really like weight lifting.
You have to go to the gym and pick up some heavy weights. I really like to do some squats with weight, some bench bras, some things like this. This is very good. This is very good for all ages.
Yeah. And about nutrition, I thought about natural food. This is very, very important. And another thing is this mix of, you told meditation, a practice, a practice of meditation is so, so, so amazing in our lives, in our days.
For you take your mind control through your whole mind control of your body to be more, how can I say it? You can be present without stress. Leave the now. Yeah, leave the now.
My first book, the name is going to be the power of second. The power of second, it's like this, leave the now, leave the second, leave this moment. So I'm totally concentrating here on you on this, this talking, the power of second. And meditation is very good for it, for you put all your intentions and to make your subconscious work for you in the second.
Yeah, that's awesome. I love the name, the power of second. That's great. I have the book here, the power of now.
Yeah, that's a good one. So I love it. It's cool, man. I was talking to you a little bit about this offline.
And you have this website just specific about heat training, high intensity interval training. But now you're going into a little bit of different directions. Also, if you have the inner power, right, the in English, can you talk a little bit about your this kind of work that you do as well? Yeah, inner power, the website is I am in a power.com.
We do kinds of a life coaching, we mix both things like fitness, spirituality, and coaching. So people just came to us and they want to change life. For change life, you have to change yourself inside out. So kind of practicals of coaching, meditation, eat well, and fitness, they are all merged together.
So this is a kind of coaching that we do for for a whole body, for whole transformation. Yeah, so you're mixing not just the physical world, but also the mental and spiritual and then the coaching and just helping people to have a sense of direction direction. That's awesome. And that's great.
Thank you so much. And so what's next for you and where can people find, can you say one more time, maybe you're what's the best place to find you? Is it the website, Facebook, Instagram, just share with us. So if people want to follow my new videos, I have a channel on YouTube, it's youtube.com.
You can just put my name there, Rafa Kapel, Rafael Kapel with VH. My Instagram is Rafa Kapel too. And so easy. And my Facebook is the same, Rafael Kapel.
So you can, you guys can find me. I'm really, really able to respond. I try to respond all my message, all my inbox. And what's next?
Are you working on the next thing, the book? The next thing you're working on. Now I'm working in a kind of nutrition plan, detox nutrition plan for people in Brazil. And as soon as possible, as soon as possible, it's going to be here in United States and all the world idea.
Yeah, bring it on. Sorry, I kind of detox program or weight loss plus heat training. So it's going to be an awesome program. Awesome.
Awesome. Awesome. And can wait to see. Let me know.
Thank you so much for being here with me today. I super appreciate your knowledge and time. Thanks for listening to the Brazilian Health Net Show. Go to www.Brazilianhealthnet.com for much more information about how to burn fat for the rest of your life.
Hasta luego.