Los Angeles Personal Trainer

Hi Lalo,

I have a busy schedule so I prefer to work out first thing in the morning when I get up. I usually just have a glass of water and then start my workout -- it's too early in the morning for me to eat anything. And getting up a 1/2 hour in advance just to eat something and digest doesn't work for me.

I find that I'm more energetic for the rest of the day after my workout in the morning. My goal is weight loss.

I've heard that working out on an empty stomach is like running on an empty gas tank so there will be no fat burn. However, I've also heard the contrary -- that it's good to work out on an empty stomach because your body would use the "fat reserves" and more fat will be burned. Though my body feels more toned, I have not seen any changes in my weight. I've also been eating well and keeping to the right caloric intake for my weight and height.

Am I doing something wrong?

Lisa
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Hi Lisa,

Both quotes are wrong to a point. Your body needs fuel to operate and if you operate without fuel it will use fat reserves but it will also use muscle, “protein”, so there will be little gain. It also depends on how long your workouts are.

Before your workouts your body needs fuel. Fruits are a great choice since they digest quickly and are easy to eat right after you get out of bed. Start by eating a bite and try one that you really love, you’ll have a lot more energy to burn a lot more calories. If that doesn’t work, try to have few sips of a light protein shake. Muscle Milk has a light version of their original protein shake that is easy to drink; the chocolate one is my favorite.

During or right after your workouts your body needs protein so make sure you eat something well balanced right after your workouts with emphasis on protein.

I don’t really know what are you doing for your workouts; the length, how often or what are you really eating. But, if you have a balanced diet and you’re mixing strength training, cardio and nutrition you should be getting results. Also, try to change your workouts once in a while and make sure you’re not concentrating on the weight you’re lifting but on the intensity of the workouts.

Also, it is very important that you don’t concentrate only on your weight. Muscle weights more than fat and I usually tell my clients they will gain 2 or 3 pounds the first two weeks but then all that weight will drop. What I’m guessing is that you have gained muscle by doing strength training, which is great, but at the same time you have burned fat making your weight a bit even. Nothing to worry about, after all, you said you’re getting more toned right? I have also seen people loose a few sizes but haven’t dropped much weight. All that muscle will eventually burn the fat and you’ll start loosing weight.

In the meantime, enjoy the journey!

Lalo Fuentes, CSSC
Personal Trainer & Lifestyle Coach
Los Angeles, California

Hi Lalo,

This may sound unconventional but I do my workouts barefoot because I find that I have more control and balance without shoes. Being barefoot also helps me "feel my feet". How important it is to wear shoes when working out? If so, what would be the appropriate type of shoes to wear?

I am also wondering if you could tell me where you got those awesome "feet glove" shoes (not sure what they're called) that you're wearing in the photo of you working out with the kettle bell. They look so comfortable! Would they be appropriate for working out on hard surfaces or are they just for use on the beach?

Thanks for your time!
E

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I like unconventional, and that’s actually one of the keys to gaining results! Working out without shoes, mmm… I could go on for a long time on this subject but I’ll keep it short. Training barefoot is actually how Arnold Schwarzenegger used to workout and that’s how we all should be working out. We have to remember, we are animals and our bodies were designed to walk, run, swim and climb without equipment (unless, of course, you’re doing something like football). Now, here’s the big dilemma: should people start doing all these activities barefoot because I say it’s healthier? Probably not, or should I say…not yet?

Our feet have been inside this “cast” or shoe for years and to make things worst, every time we buy shoes or sneakers we often choose the coolest style or color. Because our feet are used to being supported by our shoes, it could actually be dangerous to just jump right into training barefoot without a transition period. To start working out tomorrow barefoot would be like breaking a leg, having a cast for a few months and then going for a run the day the cast is removed; we have to start slow.

Most imbalances in our bodies start with our feet. When you train barefoot, your feet, calves and ankles get stronger, your balance as well as your posture improves tremendously, and your feet become more “injury resistant”. We also become more connected to our bodies. I see a lot of people that feel and walk awkward when they are barefoot – that shouldn’t be the case, yet at the same time, I don’t blame them because they’ve had their feet smashed into their shoes for so long - I would feel the same way!

Another benefit of training barefoot is that the more surface that touches the ground or workout equipment, the more muscle fibers are triggered and the more effective your workout is. You can use the same principle to work your upper body. There are bars that are thicker than the regular ones called “Thick Bars”, but that’s a different topic.

If you want to try working out barefoot, start slow and try the Vibram FiveFingers shoes. They are the closest thing to being barefoot and they will protect you from foreign objects from the street or from bacteria at the gym. Yes…it doesn’t matter how fancy your “Fitness Club” is, if you want to go barefoot at the gym, put the Vibrams on! You can use them for training on hard and soft surfaces and much more. Check out a review I did about the Vibram FiveFingers on my Fitness Blog. You should also check out their socks, they’re great for walking around the house.

If you still want to keep using shoes while training, that’s fine with me too, but…go to a Pro-Running shoe store as they are very knowledgeable about their stuff. They will test you for any type of imbalances you may have on your feet and advise you on the shoe that is right for you; no more choosing shoes that match your workout outfit!

Have fun!

Lalo Fuentes, CSCS
Personal Trainer & Lifestyle Coach
Los Angeles, California

Dear Lalo,

I have been using the LaloFit V.1 workout 3 times a week for the last 5 weeks and my body has become more toned - THANK YOU! But I also feel that my body has gotten used to the exercises and it is now easier to work through each movement.

My goal is weight loss. How long should I stay on a workout program before changing it up?
Thanks,
Lay

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Dear Lay,

Each person responds a little different to each training program. If you workout three times per week and also do cardio and eat healthy you should be ready to change your workout regimen after eight weeks. The body (muscles & bones) needs this amount of time to adapt to certain movements and get results. While in a fitness program, not only your muscles will benefit from it, but also your bones.

When you start a new exercise program you muscles as well as your bones need to adapt to the new challenges or stress your body is experiencing. Your muscles will become more developed and your bones will gain density. The trick is that, not your whole body will get these benefits, only the muscles and bones where the stress is being applied repetitively for a certain period of time, which is about 8 weeks. That’s why I included a full body workout mixed with cardio in my fitness DVD’s, so you can get the most amount of muscles worked within one hour.

It is very important to always change your workouts. You can have a few different workouts you do for these eight weeks and put them on rotation. After those eight weeks, you should change it around and do something different for another 8 weeks. You can either try the same technique with an advanced and new set of moves or change the technique and style of workout all together for something completely different. You can always come back to your original workouts but this time around you will be adding more intensity to it and still expect results.

If you’re thinking about increasing the amount of weight because your workouts are getting easy, concentrate on your posture and technique before you do that.

Have fun!

Lalo Fuentes, CSCS
Personal Trainer & Lifestyle Coach
Los Angeles, California