João "Kratos" Silva

"They say it's just supplements.
But they don’t see the early mornings, the late evenings, the sore muscles, the missed parties, the meals weighed to the gram, the ever going cycles of respecting a proper bulking phase, and a cutting phase, and yes, when you should rest, and your body the time and space to come back for more.

They don’t feel the discipline it takes to show up on the hard days — the days when motivation is gone but the goal still burns.

Supplements don’t lift the weights. I do.
My mind does it for me, my focus, my fire.
Every rep, every drop of sweat, every gritty grin, every choice I make — that’s what built this. Not shortcuts. Not luck.

Everyone who knows me knows for how long I've been training, and how long I've just stick to a model, my model, and been consistent with it, yes, it can get boring, and most importantly it can get mental, but when you get a glimpse of what is to come... Gainzzz.

Consistency. Sacrifice. Relentless effort.

So no — this isn't a product of a pill.
This is the result of a journey, unseen, unstoppable.

And if you live this life too, you already know:
Real results have no shortcuts. Just scars."

Most of you already know, but if you need advice, help to achieve any target, be it for aesthetics, for health, for performance, for being the most active parent, grandparent, or just a normal person with curiosity to understand what you could do, transform...
I'm here! Kratos is here, and with a sincere wish that everyone could and should feel amazing.

Let's go!!!!

"NO LIMITS, JUST A BURNING DESIRE TO BE BETTER 🔥"

Let the Winter Arc begin! Let the ego at the door, just sheer willpower and a mindset that breaks all odds!

Every drop of sweat, every rep, every set brings me closer to the best version of myself. Consistency, discipline, and dedication—that’s the formula. There are no shortcuts here.

The grind is real, the gains are earned, and the results? They speak for themselves. Let’s get stronger together! 💪🏽

Preparing myself for the competitions ahead, be they personal, professional, or just for your own pleasure, let's get them!
Here's to everyone who doesn't quit,
Here's to everyone who's patient,
Here's to everyone who wants to be better!

Train harder. Push further. Become unstoppable.
Fueled by of course!!!

"ARE YOU NOT ENTERTAINED?!?"

Who’s ready to crush their goals with me? 👊🏽🏋🏽‍♂️

I have reached 100 followers! Thank you for your continued support. I could not have done it without each of you. 🙏🤗🎉

As we bid farewell to the past year, let's take a moment to reflect on the journey we've traveled. 2023 was a year filled with its fair share of hardships and challenges, but it was also a year of tremendous growth, new opportunities, and, most importantly, fun!
All of us faced obstacles that tested our resilience and determination, but through it all, we emerged stronger and more resilient than ever before. Each challenge was an opportunity for us to learn, adapt, and grow, and we did so with unwavering courage and optimism.
Amidst the chaos, we discovered new opportunities that allowed us to expand our horizons and pursue our passions. Embraced change and stepped out of our comfort zones, seizing every chance to evolve and progress, making new bonds, and even strengthening ones we already had unbreakable.
But let's not forget the importance of having fun along the way. In the midst of our endeavors, we found moments of joy, laughter, and camaraderie. Celebrated victories, both big and small, and cherished the bonds that we formed with those who joined us on this incredible journey.
So, as we embark on a new year, let's carry with us the lessons learned, the strength gained, and the memories created.
Let's approach the future with a sense of optimism and determination, knowing that we have the power to overcome any obstacle that comes our way.
Here's to a 2024 filled with growth, resilience, and endless opportunities, and to the unwavering spirit that carried us through it all.
Let's get it on!!!

So, people ask me, what do I do other than lifting weights for my workouts? Well... I do a ton of other stuff whenever I can, being it riding a Carver, playing Pádel or basketball with some friends whenever I can or when I'm near the sea I do bodyboard, but that's something impossible in Madrid ajaja, but there is one activity that I try to make as important as lifting weights, and that is the "arte suave" Brazilian Jiu-Jitsu...
it is the most humbling and down to earth monstrous martial art I've ever done... and I'm no rookie to aggressive contact sports, be it federal rugby playing on the national team or being a practitioner of Olympic boxing for some years achieving quite some titles...
but Brazilian Jiu-Jitsu...
man...
where to start...
it makes you feel like you completely missed the stages of growth where you think you got the control of your body, it makes you feel that you have all the advantages in the world then a guy half your size kicks your butt... it makes you feel that you know nothing... and that is just incredible...
how your standards of body size and composition are completely ruined by an utmost comprehensive demonstration of technique... technique is supreme in Jiu-Jitsu, and if I may say so, technique and self control.
It is a lesson, every time...
And I'm addicted.
Love it

Do you want to feel more confident, healthy, and happy? If yes, then you are not alone. Many people struggle with their self-image and fitness goals, but they don't have to, as long as you are conscious about it, accept the process, and be kind to yourself.

Changing your mindset is not a quick fix or a magic pill. It requires dedication, discipline, and patience. It also requires a positive attitude and a realistic approach. You have to love yourself enough to take care of yourself, but also be honest with yourself about your strengths and weaknesses. You have to celebrate your progress, but also acknowledge your challenges. You have to be grateful for what you have, but also aspire for more.

It is not a one-size-fits-all solution. It depends on your individual needs, preferences, and goals. You have to find what works for you, whether it is a specific diet, exercise routine, or lifestyle change or a combination of the factors above. You have to experiment, learn, and adapt, and trust me, it's been a long time and I'm still doing it, it's an ongoing journey of learning, but it gets easier.
You have to listen to your body, but also challenge yourself. You have to enjoy the journey, but also focus on the neverending destination, and that's fine.
It involves the support of others who share your vision and values. You have to surround yourself with people who inspire you, motivate you, and encourage you.
It is a lifelong commitment that will transform you inside and out. It will improve your physical, mental, emotional, and social health. It will boost your self-esteem, self-confidence, self-respect, and self-love. It can make you happier, stronger, smarter, and therefore more successful.

Are you ready? If yes, then start, just start... every journey starts with a foot in front. Don't wait for tomorrow, next week, or next year. Don't let fear, doubt, or excuses stop you. Don't compare yourself to others, or judge yourself harshly. Don't give up on yourself, or settle for less than you can be.

"The greatest discovery of all time is that a person can change their future by merely changing their attitude." - Oprah Winfrey

I'm here for you,

I'm proud of you.

Hi everyone, today I'm gonna talk about a very personal moment of change in recent times, the picture on the left is January 2023, the picture on the right is august 2023. I completely lost track of myself and my body. They were 2 very hard years where I learned a lot, lived a lot and then, reforged myself again. So, first things first, let's elaborate on the process.

Sugar is often blamed for weight gain and obesity, but the truth is that sugar alone is not the enemy. Sugar is a type of carbohydrate that provides energy for the body, and it can be found in many foods, both natural and processed. The problem is not sugar itself, but the amount and type of sugar we consume, and how it affects our overall calorie intake and health. Calorie intake is the most important factor for weight loss. To lose weight, we need to create a calorie deficit, which means we need to burn more calories than we consume. A calorie deficit of 500 calories per day can lead to a weight loss of about 0.5 kg (1 lb) per week¹. This can be achieved by eating less, exercising more, or a combination of both.
However, not all calories are equal when it comes to health and satiety. Some foods can spike our blood sugar levels, which can trigger insulin release and fat storage. Insulin is a hormone that regulates glucose (sugar) in the blood and helps it enter the cells for energy or storage². When we eat foods that are high in sugar and low in fiber, protein, and fat, our blood sugar levels rise quickly and then drop rapidly, causing hunger, cravings, and fatigue³. This can make it harder to stick to a calorie deficit and lose weight.
On the other hand, when we eat foods that are low in sugar and high in fiber, protein, and fat, our blood sugar levels rise slowly and steadily, keeping us full and satisfied for longer⁴. This can help us control our appetite and calorie intake, and promote weight loss. Fiber, protein, and fat also have other benefits for our health, such as lowering cholesterol, improving digestion, and supporting muscle growth⁵. The bottom line is that sugar is not the main cause of weight gain and obesity. Rest in comment section.

The reverse grip/underhand/supinated lat pulldown is an excellent exercise for building back width and bicep size. This movement is a vertical pulling exercise commonly placed on back days (if following a traditional bodybuilding split) or pull days (if following a push/pull/legs split).

This cable-based machine exercise primarily targets the latissimus dorsi and biceps (brachii, brachialis). Unlike wide-grip lat pulldowns, this exercise also heavily taxes the biceps, a muscle comprised of two heads that run along the top part of the upper arm. Bulging biceps are a crucial component of a well-rounded physique.

Compared to the wide-grip lat pulldown, this exercise hits the lower lats harder, involves the pectoralis major (sternal head), but doesn't involve some of the rotator cuff muscles (infraspinatus or teres minor). Unlike a chin-up, this exercise is performed seated which eliminates the possibility of kipping or using leg momentum to complete a repetition.

Try it on specially with controlled reps and focus stretching as much as possible under comfortable conditions because a full ROM is always a major power move for developing strength and therefore hypertrophy.