Los Angeles Personal Trainer

Hi Lalo,

I always thought in order to keep your body challenged, you have to vary your weight loads to continually receive results. You specifically state in volume 2 that 3 to 5 lbs is what's recommended. Is this the standard as I really didn't feel my back muscles using 5lbs?

Also, I think you should have a before and after picture section on your site for the average person using the LaloFit system.
Thanks
Dianne

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Hi Dianne,

Before increasing any weight, make sure you have great posture, full range of motion and that you are able to “Freeze” at each point of the exercise. Those are the key ingredients for fast results. Once you can achieve that, go ahead and start adding small amounts of weight progressively.

Follow this table to match you fitness goals. If you want to achieve:

Power single-effort
1 to 2 repetitions at 80-90% of your 1RM (Repetition Max)
Power multiple-effort
3 to 5 repetitions at 70-85% of your 1RM
Strength
6 or fewer repetitions at 85% of your 1RM
Hypertrophy
6 to 12 repetitions at 65-85% of your 1RM
Muscular endurance/ tone (used in LaloFit workout videos)
15 to 20 repetitions at 67% of your 1RM

Both LaloFit workout videos are design to burn fat and get you lean and toned without getting you bulky by doing high amounts of repetitions while using light weights. If you master the “Freeze” technique, you should be able to feel the burn and get fast results. If you’re a beginner, start by using 3 lb weights. Once you are able to do the whole video with good posture using 3 lb weights, I would recommend increasing the load to 5 or even 7 lbs but not more than that.
You can make your workouts more challenging while using either of my workout videos by increasing the intensity of the workout and not the weight. You can do so by mastering your posture, technique and by decreasing the rest time. I shot both workout videos almost in real time and didn’t have an easy time. Even though I exercise several times per week I find these workouts pretty challenging, specially V.2.

LaloFit V.1 and 2 are full body workouts. On both videos, you are working your back muscles on the eccentric part of various moves. Your back muscles are keeping your body from being accelerated downward by gravity (i.e. push up to bridge), or upward by velocity, (i.e shadow boxing). Even though is not so obvious, by pausing at each point of the exercise, you’re activating and connecting with those muscles and making them work. Of course it won’t be exactly the same as doing pull-ups, which is a concentric back move, but you’ll still make your back muscles work.

Thank you suggesting us to post before and after pictures for people using the LaloFit system on our website, I think it’s a great idea! We’ll start working on that. If you or anybody else has before and after pictures that would like to share, please let us know.

Have a great day!

Lalo Fuentes, CSCS
Fitness trainer & Lifestyle Coach
Los Angeles, California