Los Angeles Personal Trainer

We are very happy to announce that SHAPE magazine Germany will be featuring Lalo Fuentes in this July 2010 Issue. The article will be 7 pages long featuring Lalo's signature moves and of course, his unique FREEZE technique. Here is a quick video blog where Lalo and Tara Macken talk about the article. Don't forget to pick up a copy of SHAPE this July!

Hope you guys are enjoying the World Cup as much as we are. Let the best team win!
Cheers!

Isabelle Deluca
LaloFitness

Send us your fitness questions to: AskLalo@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
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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

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

hey guys, I know..its been a while since I last posted something in this blog. the reason..? nah..no excuses, but I have to say...We've been working on new products, website, and the new LaloFit V.2 which will be produce this coming weekend.

The V.2 of LaloFit will also be a FULL body workout just like the first one. You'll see that some muscles are being targeted directly and some other ones indirectly, but you'll be working your whole body.

We've also been collecting all the feedback from you from all the different websites and we are paying attention to what you really like and what you've been asking to include or upgrade on our next video. You'll see we've been listening and we're going to give you more of what you like...with tons of more Q'ing! ;-)

Also, even though is not necessary, if you haven't tried the LaloFit V.1, I highly recommend you do. Even though both videos will be as hard and intense, it will really help you get the moves and the posture right before you jump into more complex moves that come on the second video.

I am very positive you're going to have a blast, and a fit body with this new DVD coming soon...

Stay tuned!

Lalo Fuentes
Private Trainer, Chef & Lifestyle Coach
Los Angeles, California

Here's a short video from the workout DVD LaloFit as well as tips taken from the LaloFit Fitness Guide. I'll be posting more soon, stay tuned!

SIDE - TO-SIDE TOUCH
EXPLANATION
With your legs wide apart, squat down to one side and then alternate, keeping the extended leg straight and the bent knee in proper alignment with the toes. As you alternate from side to side, keep the weight of your body on your heels. This move stretches your gluts, inner legs, hamstrings and quads – you should feel this in the muscles along the fronts and backs of your legs.

TROUBLE-SHOOTING
Knees
If you feel pain in your knees, make sure that you’re not letting your knees go past your toes. Be sure to keep your quads parallel to the floor.
Groin
If you feel pain in your groin, don’t squat down as far and stretch gently.

DROP DOWN LUNGE ON EACH SIDE
EXPLANATION
Now we’ll rotate into a runner’s lunge position, so shift all your weight onto the front heel while keeping your knee from passing the tips of your toes. Keep your hands on the inside of the front leg for support and leverage. Exhale and let your hips drop, taking a second to connect with your body and allowing for a better stretch. Walk your hands towards the center as you rotate to the other side and repeat the stretch. This move stretches your glut, hamstrings and hips.

TROUBLE-SHOOTING
Knees
If you feel pain in your bent knee, make sure your knee is aligned with your toes. Keep all your weight on your heel and make sure to keep your front heel flat on the ground.

TRIANGLE LUNGE , ONE ARM EXTENDED
EXPLANATION
With your legs wide apart, squat into a side lunge or triangle pose, by squatting to one side with your other leg extended out straight to the side and flexed. Place your hand lightly on the ground to the inside of your bent leg. Your hand should only rest where it can reach, so don’t round over trying to touch the floor. The goal is the stretch, not touching the ground. Keep your weight on the heel of your bent leg and on your outer foot on the straight leg. Reach your other arm up and over your head, reaching in the same direction as your bent leg. Drop your hips as much as you can to feel the stretch in your groin, inner leg and lats, keeping your legs flexed and strong. Don’t let your knee pass the tips of your toes on your bent leg. Use your inner leg strength and abs for good form. Alternate sides for a good stretch.
This move concentrates on the hamstrings, inner legs and your obliques, our outer abdominal muscles.

TROUBLE-SHOOTING
Back
If you’re starting to cave in and round over, lift your chin and pull your shoulder blades together for a straight back.

Get the full workout DVD & fitness guide at LaloFitness
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Lalo Fuentes
Los Angeles, Personal Trainer

It happens very often..and the more it happens the more I try to remind myself of putting this post up, but now…I’m posting it!

OK so quick and simple, here is the rule:
If you want to make your butt, inner legs and hamstrings work during a move, keep your heels flat on the floor. If you squat down with your heels raised putting all the pressure on your toes, the stress goes to your quats and very often to your knees. I wouldn't recommend you work on your quats by keeping your heels up, there are hundreds of exercises that you can do for your quats without putting your knees at risk.

If you are:
Squatting, doing lounges, squat jumps, side to side jump, stepping up etc, keep the heel flat during the move.

Heel = Butt, hamstrings, inner legs
Toe = quadriceps, knee

Give it a try!

Lalo Fuentes, CSCS
Personal Trainer, Los Angeles

So, lets suppose you take your girlfriend or boyfriend to the gym to do some cardio with you…Instead of just running one next to each other for an hour, play some games.

One of the games I’ve come up with is called “Catch”.

Start by warming up at a slow pace, say 5.5 mph for about 5 minutes. Then, one of you starts sprinting at 8.0 for ¼ or ½ mile and then goes back to the original speed of 5.5. As soon as that happens, the next person starts to sprint until he or she catches the other person.

Practice doing this for the rest of the workout and you’ll have a blast!

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