Los Angeles Personal Trainer

Back in 2007 I was putting together some ideas for my first DVD. One of my friends insisted I should meet her client, who was the owner of a big fitness DVD company, to give me some guidance. I met with the client to find she was an overweight businesswoman with an even bigger attitude. Over the next hour she bluntly told me that I didn’t have any idea what a fitness video should be like or what American audiences wanted. Then the final few, defeating phrases we exchanged:

“Tell me something Lalo, is your video going to be FUN?” she taunted.

I replied, “Well, it is going to be challenging and…” but she cut me off before I could finish.

“Then it won’t sell!” she snapped. “Come up with something fun and people will buy. If you need somebody to produce it for you, we can help.”

Those were pretty much the words that closed that meeting. I walked back to my car with my ego feeling like it had been beaten with a bat over the last hour. It’s over, I thought. All that effort, time and money to create what I thought a perfect video should be like; it was for nothing. I felt like I’d been wasting my time on something that wasn’t going to work. I felt stupid.
On my way back home, I started thinking about all the possible ways I could make this video “fun” so people would buy it; music, props, costumes. The very things I disliked about fitness videos. Every idea just kept leading me back to something I didn’t want my video to be like in the first place.

So, I went back to the drawing board… and didn’t change a thing. Why? I decided that I was going to do something that I would enjoy working out to, like if I were creating it with myself as a client in mind. The Fun Factor lady was right; this was something completely different than other videos out there. It didn’t have bright lights or colors, no extremely happy people behind me doing the exercises, no porn-like music playing on the background. I knew that this video was either going to succeed or it was going to sink badly, but I was willing to live with it on my terms. People may like easy, but they want to see results. I decided to create the tools to deliver them, but it had to be physically challenging. I don’t know about you, but challenging is my kind of fun.

Months later, the Fun Factor company almost closed shop due to lack of sales, while my video got featured on TV, radio and magazines, including SHAPE as DVD of the month. The sales were (and still are) something I never expected. We started receiving orders from people all over the U.S. and the rest of the world including Japan, Germany, Australia, England, Italy, Austria, Switzerland, Vietnam, Peru, Venezuela, Mexico, Colombia, Argentina, Spain and Portugal. How these people learned about my video? I still have no idea.

Up to this day, there are still people who just don’t get it. To these people: Good things in life don’t always come easy. Why do you think I went to college? Do you think I was in my biology class thinking, this is so much fun!? I didn’t, because it wasn’t, but I knew a good education would benefit me in the future.

I truly enjoy exercise. I know it’s good for me, but that doesn’t mean I wake up every morning before my alarm because I cannot wait to go workout. Think twice! I’d rather sleep in, but I do it because I like the way a healthy body feels, and the way it looks too. I like to know that no matter what activity the day brings, I’m not going to feel like the last kid to be picked to play at recess; the one nobody wants on their team.

Big exercise companies know most of us are lazy. They know that in order to get their hands in our pockets they need to sell us something that promises to be fun and easy. They advertise their product like it will get us runway model looking bodies while we sit watching ‘American Idol,’ sipping on a root beer float. If it were that easy, everybody would be fit already. People act like being healthy is doing somebody else a favor, rather than doing it for them selves. They want to have a body like so-and-so, but they don’t want to give up their daily grande Mocha Frappuccino. That wouldn’t be living! They want to get lean and look thinner, but don’t want cut this or that out of their diet. They don’t want to get sore, or much less sweat. They need something that’s easy and that won’t make them give up their so-called pleasures in life. Many companies know that’s what we want to hear, rather than what we need.

Funny enough, a few weeks ago my rep suggested that I should check out this new abdominal machine because they needed a spokes person for their infomercial. The machine was actually pretty good and seemed to work the way they described it. Even though it was a big chunk of money, I declined. What was my reason? A few sections of the script they would not change:

“That makes it easier to get a tight, toned tummy AND lose those ugly love handles, too.

You can have so much fun on this, you shouldn’t even CALL it exercise.”

So, what made me start doing fitness videos? Two things. First, I wanted to help people achieve their fitness goals to give themselves something to be happy about. Second, I got tired of people asking me to write them a fitness plan at every party I attended. Instead, I give them a training session wrapped inside a case. You might think they would stop asking, but they still do. I just keep pointing at my DVDs. I wanted this to be the closest thing to training them without having them come over or without having to spend their vacation money on training sessions.

If you want to get in shape it’s not going to be an easy journey, but it will be a worthy one. Regardless of what type of exercise regimen you’re doing to achieve your goals, if the program, class, DVD or instructor is too easy, no matter how they may promise to make you look instantly amazing, you won’t. Your body needs to be challenged to transform from fat to fit, period.

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

After many requests, we are pleased to announce the Online Coaching program by Lalo Fuentes, starting April 1st, 2010.

This program is the perfect way to achieve a healthier body. You will have direct contact with Lalo no matter where you live. For what it would cost you to buy one Latte a day, you can get a healthier, hotter you. Lalo’s goal is to make it affordable enough so that anybody with the desire to become fit inside and out can join.

Because of the personalized nature of Lalo’s Online Coaching service, we will only be considering 15 people at a time. On March 20th, we will be selecting the first 15 candidates. If you would like to be considered, send us an email telling us why in 200 words or less. If you don’t get selected, don’t worry - your name will be placed on the waiting list and we will contact you as soon as there’s a space available.

Send us an e-mail to: OnlineCoaching@LaloFitness.com

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
_________________________________________________________

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

_________________________________________________________

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

Hi Lalo!!

I LOVE your workouts!!!

I have a 2-part question:

1. Is there a cardio workout routine you can recommend that doesn't require any equipment but is also effective for burning calories? I find the traditional jumping jacks, on the spot running and kick-back exercises you do in LaloFit v1 exceptionally effective. So on my "cardio only days" I do these exercises in rotation for about 30 minutes. Although I feel the burn, the exercises can get boring. Are there other simple exercises I can do in combination with those moves when I am on a "cardio day"? I really like to sweat it out!

2. Is it ok to alternate between LaloFit v1 and v2 (e.g. Mon, Wed, Fri: v1; Tues, Thu, Sat: v2) or is that too taxing on the body?

I really want to see results quickly...but I guess patience is a virtue!

Thanks!
Claire

p.s. any plans to produce a cardio-only workout DVD?

_______________________________________________________

Hi Claire,

I’m glad you like the workouts!

Take your cardio workout outdoors. While you’re getting some cardio done you are also enjoying the outdoors, which could be a great way of reducing stress. I filmed my fitness videos inside a warehouse and only using 5 Lb weights to send the “Do it anywhere”, “No excuses” message. Try running, hiking, biking, swimming, play tennis, beach volleyball, racquetball and the list is endless. Any of those activities will make you burn a lot of calories and fat. If you still want to keep it indoors, you should try to also include the ab workouts in between your cardio moves. That should get you sweating and will ad variety to your cardio days. The only way I would do a cardio-only DVD is if I end up doing a 3 month program

Having both videos gives you more variety, which is great, but you should not workout every day with them. Since both LaloFit exercise videos are full body workouts, you’ll be working the same muscles. Try to do V1 Mon, Wed, and V2 the same days but the following week. You can also do V.1 Mon, Wed, and V2 on Friday or the other way around. On Tuesday Thursday and Saturday you can do cardio and abs. And yes, patience is a virtue; as long as you do strength training, cardio and have a balanced diet you should be on the right track.

Good luck!

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

_____________________________________________________________
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

Hi Lalo,

I use the LaloFit V.1 DVD 3 times a week in combination with cardio workouts. I really enjoy the exercises on your DVD and feel like I've accomplished something at the end of the day. And I love how my body feels the next day.

I would love to work out to your DVD everyday. However, I've heard that I should allow my muscles to rest between "aero/tone" exercises. Would it be unsafe and ineffective if I were to do the Lalofit workout everyday?

Thanks,
Lisa
____________________________________________________

Great question Lisa!

The way you’re using the video by working out 3 times per week is the correct way of doing it. Since both LaloFit workout videos are full body workouts, it is important that you let your body rest for one day in between the workouts.

When you workout the same muscles every day you get what is called the Overtraining Syndrome, which could be also defined as excessive frequency, volume or intensity of your training. Overtraining can but doesn’t always include plateau or decrease in performance.

Lets suppose you do the LaloFit workout video on Mondays, Wednesdays and Fridays. Then Tuesdays, Thursdays and Saturdays you could do cardio exercises such as running, hiking, biking or elliptical just to name a few and also depending on your fitness level. You also want to give your body a rest on the seventh day and do nothing. One of the three days of cardio could also be used for an active rest. On that day, you could choose an activity that is fitness related but relatively easy like a hike or a leisure bike ride.

On the cardio days, make sure you include cardio workouts that are just that, only cardio. You want to make sure not to workout the same muscles two days in a row.

Have fun!

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

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

____________________________________________________________________________

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

I would like to share with you the trailer for the second LaloFit workout DVD. The LaloFit V.2 DVD will come with a Timer, counter, behind the scenes, a quick 15 minute workout and much more!

Stay tuned!

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