Los Angeles Personal Trainer

So here’s what I’ve been having for breakfast lately and been feeling great! It’s a blueberry smoothie that contains a few extra ingredients. Here’s how I do it.

¼ cup Frozen Wild Boreal Blueberries from Trader Joes
1 scoop of Peruvian Maca
2 scoops of 2% Greek yogurt
1 scoop of organic UltraGreens from earthbar
1 scoop of organic Berry Powder Blend
¼ cup of almond milk
½ packet of Muscle Milk protein powder
Water

The organic UltraGreens contain:
180 mg Potassium, Alfalfa, Barley Grass, Wheat Grass, Spirulina, Apple Pectin, Chlorella, Brown Rice Bran, Flax, Pineapple, Kamut Grass, Oat Grass, Rye Grass, Parsley, Bee Pollen, Beet Juice, Grape Skin extract, Astragalus root powder, Broccoli, Green Tea, Acerola Berry, Ginko Bilboa, Ginger root, Aloe Vera, Bilberry leaf powder and other ingredients.

The organic Berry Powder contains:
Wild Bilberry, Wild Lingonberry, Black Currant, pomegranate, Wild Blueberry, Concord Grape, Sour Cherry, Wild Elderberry, Wild Cranberry, Red Raspberry, Black Raspberry and other ingredients

And this morning I added a small piece of antioxidant rich dark chocolate and it was great!! You can feel the chocolate flakes. You should try to add raw almost once in a while too or whatever you want to have the crunchiness of. Because of my type of work, this is usually my first of 2-3 breakfasts but this should keep you satisfied for a while. You can have this a breakfast or as a healthy snack.

Enjoy!!

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

Muy buenos días desde España,


Permítame presentarme y que no lo haga en inlgés. Acabo de adquirir sus dos videos en Collagevideo, pero acabo de ver que tiene una guía de Fitness, mi pregunta es si está en español.

Por otra parte, he estado curioseando el blog y los programas de entrenamiento; ¿puedo preguntarle si tiene en cuenta la frecuencia cardiaca, y por tanto el trabajo aeróbico y anaerobico realizado para diseñar un programa?

Un saludo,

Milagros
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Good morning from Spain,

I just bought both of your videos at Collagevideo but just noticed that you have a Fitness Guide, does it come in Spanish as well?

Also, I’ve been reading your blog and your fitness tips. My question is, while designing your fitness program, did you take in consideration the frequency of the cardio as well as the anaerobic moves?

Cheers,

Milagros

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Hola Milagros,

Gracias por escribir. Si, a guía de ejercicios viene también en español.

A la hora de diseñar el programa de ejercicios para el video tuve muy en cuenta de hacer una rutina que tenga incluida trabajo aeróbico mezclado con ejercicios de fortalecimiento. Es por eso que hay tres ejercicios de fortalecimiento seguidos por dos o tres de aeróbicos y despojes un descanso de 30 segundos. Esto hace que tu cuerpo logre quemar mucho mas grasas y calorías que si solo estuvieses haciendo ejercicios de fortalecimiento. El descanso de 30 segundos es para que puedas recuperarte y poder seguir la rutina con buena postura pero al mismo tiempo es un descanso mínimo para que poder mantener tu ritmo cardiaco elevado.

Cuando hice este video, lo hice lo mas parecido posible a un entrenamiento que hago con mis clientes.

Espero disfrutes del video!
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Hi Milagros,

Thank you for writing. Yes, the fitness guide comes in English and Spanish.

When I designed the moves for my fitness video, I did plan the frequency and the amount of cardio and strength training exercises. There are 3 strength training moves followed by 2 o 3 cardio moves, this makes your body burn more calories and fat. After that circuit, there’s a 30 second brake. This brake allows you to catch your breath so you can continue with the workout with good form. At the same time, by just taking 30 seconds we are making sure your heart rate stays in a good zone.

When I did this exercise video, I wanted to make it as close as one of the sessions I have with my clients.

Hope you enjoy your video!

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

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!!

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?

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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

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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

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
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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

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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

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