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👋 Hi! Tell us about yourself and your training
My name is Cristian Duque, I am 27 years old, I was born and raised in Madrid, Spain. Since my childhood, I have practiced sports and decided to dedicate myself to the world of sports.
For me, sport is a lifestyle and I link it with good nutrition. The health I have is possible only for this lifestyle.
I decided to study TAFAD and work in the world of gyms because since I stopped playing soccer I became a fan of fitness.
I really like to see beautiful bodies and know the work behind it. What I have taken from all my experience in the sports world are people with my same tastes and hobbies and I do not change that for anything.
⏱ Describe a typical day of training
My training program is very assorted and I really like to train full body. I dedicate one to two hours a day and normally I would take a day or two off depending on the load I carry that week.
I usually combine strength training with some other team sports. I like training in fitness rooms and especially in calisthenics parks.
What I like the most to work are the pecs and biceps, and what costs me the most is the back workout. After each workout the best moment comes, that moment when you go to the shower. Whenever I finish a workout I like to eat foods like fruit or protein.
👊 How do you keep going and push harder?
I never force myself to go to the gym because I always want to go. In fact, I hope one day I can have my own gym at home.
The hardest part is not getting into the world, but the hardest part is staying constant and that is what sets me apart from other people.
In general, I like to get up early and train so afterwards, I will have the whole day to do other things like work and time for my family.
One of the challenges that I have done is the strongest race of the SPARTAN RACE, I had a great time and it was a really tough workout.
🏆 How are you doing today and what does the future look like?
Today, I am not 100% due to a disease. They detected osteoarthritis in both of my hips and things have been getting worse. I have had surgery once and I will have to have surgery again in the future.
I have to say that this disease has forced me to leave high impact sports and focus on sports that would benefit me in terms of health. I hope to return to my great physical level and train like a true warrior.
The only thing that would change would be that I had been detected this much earlier and treated it differently.
🤕 How do you recover, rest and handle injuries?
Throughout all this time, I have learned that the key to avoid injuries is rest and flexibility work. I usually sleep eight hours at night and rest twice a week.
I love having Myosofacial massages because they help me recover pretty well after each training session.
🍎 How is your diet and what supplements do you use?
I do not follow a specific diet, what I do is eat as healthy as possible, but that does not mean that if I ever want to eat ice cream, I will not.
I believe that my diet is based on the balance of macronutrients. When I have a specific objective, it is true that I usually count calories and measure my food.
The supplements I have taken have been protein and creatine. I do not see an obligation having to take supplements but it is true that when you lead such an accelerated lifestyle, it makes everything much easier.
I am a person who likes to eat, so what I do is distribute my meals well, the same as five times a day and only three.
👍 What has inspired and motivated you?
When I need to motivate and inspire myself to train, what I like to do the most is to play videos of Dwayne Jhonson, he is my idol and his physique inspires me, although I would not want to be so physically great.
I follow many people who share their tricks and knowledge such as Bazman Science. What I usually do is take the best of each one and I apply it with my personal touch.
I have to say that to motivate myself in the gym I don’t wear helmets and I put on music, just with the atmosphere and the sounds of effort that some make and I am already motivated to kick the body.
✏️ Advice for other people who want to improve themselves?
My advice to all those who want to improve is to acquire knowledge and apply it in life itself. For example, I have done all kinds of diets to see how my body reacted, just like with training.
Let’s us all avoid paying attention to the photos that people upload on social networks. Each person is different and not all of us have the same genetics. The most important thing is consistency and time, which will give you everything else.
🤝 Are you taking on clients right now?
I have to open some consultancies in the future, but today what I want is to be able to lead a normal life and recover as much as possible from this damn disease (osteoarthritis).
The question most often asked by friends and people is neither more nor less than: What do I have to do to lose weight? And to have noticeable abs?
I think that before selling something to people it is best to help them learn to eat and train properly.