SantosFitnessTraining: If you want nice legs then Squat!

SantosFitnessTraining: If you want nice legs then Squat!: Missing out on leg day is one thing. But not wanting to confront the SQUAT because of the fear that your legs will become too massively en...

SantosFitnessTraining: 3 SECRETS to achieving your “ideal body” in 10min

SantosFitnessTraining: 3 SECRETS to achieving your “ideal body” in 10min: 3 SECRETS to achieving your “ideal body” in 10min TIME --- INTENSITY --- ORGANIZATION First 10minutes means 10minutes. So let’s keep the...

3 SECRETS to achieving your “ideal body” in 10min

3 SECRETS to achieving your “ideal body” in 10min

TIME --- INTENSITY --- ORGANIZATION

First 10minutes means 10minutes. So let’s keep the TIME as simple as possible. The next step is distinguishing which exercises out of the millions and millions out there work best in 10minutes. We not only want the ones that work best, but also the ones that give us the best benefits. Simply put in our society we strive to look “good”, “sexy”, “muscular”, and all those other appealing synonyms.

Exercises:

·        Burpee

·        Incline Mountain Climber

·        Jump Jack Squats

·        Walking Push-ups (knee if needed)

·        Bicycles

·        Split Jumps

·        Bear Crawls

Okay so we have 7 exercises to play with. Now we must place a certain level of maximum INTENSITY in order to produce the highest cardiac output (AKA: weight loss).

Along with intensity is ORGANIZATION (AKA sets/reps/time intervals).

·        30sec Jump jack Squats @ 80% Intensity

·        30sec Bicycles @80% Intensity

·        60sec Burpees @100% Intensity

·        30sec Bear Crawls @70% Intensity

·        45sec Walking Push-ups @80% Intensity

·        15sec Burpees @100% Intensity

·        30sec Incline Mountain Climbers @70% Intensity

·        30sec Split Jumps @60% Intensity

·        30sec Bicycles @ 80% Intensity

·        60sec Jump Jack Squats @60% Intensity

·        60sec Burpees @100% Intensity

·        20sec Walking Push-ups @50% Intensity

·        20sec Incline Mountain Climbers @50% Intensity

·        20sec Bear Crawls @50% Intensity

·        60sec Walking Push-ups @70% Intensity

·        30sec Bicycles @80% Intensity

·        30sec Jump jack Squats @ 80% Intensity

If you want nice legs then Squat!

Missing out on leg day is one thing. But not wanting to confront the SQUAT because of the fear that your legs will become too massively enlarged. If you scared that your legs will look like those of bodybuilders or that you don’t want to look “fat” in jeans --- trust me --- it will NOT happen.


Ladies if your #1 Goal is to have nice legs then keep reading. You want to turn heads when its summer time, and for the right reason!




All you need is either a pair of dumbbells or a barbell.

·        5 sets - 45sec breaks per set

o       Body weight stationary squat 30sec

o       Heavy wide squat 5x8 (@60% max)

o       Sumo squat 3x45sec (@40%max)

o       Jump squats 5x30sec

When all else fails...

We all have that day --- "of what else should I exercise" and do NOT have a clue of what to do. We have already hit most of our body groups and yet they still are asking for more.

3 brutal and ancient exercises that have let no man or women down. When all else fails --- these boys will not!

Go for time - NOT repetitions

3x60sec @ 40% Max

• Dead lift
• Dumbbell or Barbell -- whichever you prefer
• Back Squat
• I prefer to stick with the barbell on the back squat -- gives me a perfect balance on both sides! 
• Bench Press
• Dumbbell or Barbell -- whichever you prefer 

Who doesn't love progress!

If you are exercising, you need to be measuring! Your results! Progression is key.

There is no point to coming into the gym and guessing or assuming what sets and repetitions you should be doing today. I'm not talking about body confusion, even that has measurements. Each and every individual should be logging their information into some kind of recording system. By doing so you can keep up with which areas are strong and which are in need of a push. 90% of injuries occur due to individuals not recording their progression.

What happens to us is that we tend to emphasis the key areas that either make us feel and look better or that others see first. For instance, our legs... we tend to emphasize the quadriceps instead of the hamstrings --- short-term there might be no injury --- but in the long run you'll be visiting your local physical therapist for a strained/torn hamstring.

Key points:

1. Record your exercises
2. Exercises each and every muscle--- to the last and smallest ones
3. When its time to increase the weight or the repetitions --- make the needed change!
4. Age don't count for !!!! 
• If you 50 going on 60; given no medical restrictions -- push it like a 30 year old.

Inner Thigh Flab - 3 Exercises that work magic

That stubborn part right inside of your legs that feels like baby fat…
What exercises work?
Do my nutritional habits have anything to do with it?

You’re probably squatting and performing leg press repetitions like it’s no one’s business! Yet, the flab is still there and as stubborn as ever. Summer is over and we finally have the tools and the           3 CORRECT exercises to eliminate the flab!

1.      Walking lunges with barbell resting on shoulders 3x15 --- barbell on the shoulders allows a perfect distribution between both legs.

2.      Incline lunges 45sec per/leg 5sets --- make sure to elevate the leg at least 4 inches but do not have the knee over the waist.

3.      In & outs 3x60sec --- perform these by starting in a standard squat position then quickly jump up and fall to a wide stance squat position. Continue the motion for the duration.

Friday is hear and you haven't exercised all Week

The week can fly by like a bat out of hell. From getting up at 6am to rushing out the door and eating over the sink. Trust me I know! It has happened to me, when... Today- This week. I have not been able to do my "thing", my routine, my exercise, my fitness, my sole way of de-stressing!!!

Looking at my week, I felt like I've only had 3-4 hours to sit and relax. And trust me - I did NOT want to work out. I just didn't. My basic mentality was: 1. I’m tired, 2. I just want to sit and rest, 3. I’ve worked hard all week with school and work, 4. I’ll do it TOMORROW, 5. SHIT!!! It’s Friday.

Most Fitness experts are not honest and will not tell you the truth! I will. I’m not perfect and hell who is?
What I can do is teach you what I have learned and go from there. We can only perfect ourselves from learning from our mistakes and rewriting them in the future.

So here is to all those average Joe’s:

·       Wake up early (5am-7am) Plan a workout and if needed find a trainer so that you’ll have some kind of accountability.

·       Lunch break at work: Eat as you walk around your area. Please do not just sit there and count the hours until it’s time to go home or to your next appointment.

·       Post work: Say hello to the family and perform your obligations. That’s first and foremost important in my book. Second, grab your bike or whatever you need for your exercise routine. All you really need as far as time is concerned = 25min

o   25min Interval (continue cycle until 25min are up):

§  1min jumping jacks

§  30sec up-downs

§  30break

§  1min jump squats

§  30sec bear crawls

§  30sec wide stance legs arms push-ups

§  1min break

·       Food & Not being Ignorant:  Eat at least 4 small meals a day, preferable 5-6. Check out some of my prior post for tips.

Whats the SECRET...

I'm going to tell you something that will blow your mind to pieces! Actually you have already known this for like years BUT you just didn't know the small little scientific facts about it.

Simple math formula

Increase lean muscle = DECREASE in calories at rest

1lb of lean muscle = ~50kcal at rest

10lbs of lean muscle = ~500kcal at rest

7 days a week right...? That’s 3500kcal a week you’re burning at rest... OKAY COOL... that’s 1lb of FAT you just burned by sitting on your buttocks :) Gotta Love it

This should motivate you to some extreme level. Go workout! pump the iron, run on the hamster wheel, and build some lean muscle.  

Okay you read and understood the secret... Go apply it

Kids are back in school... My schedule is back to SHIT!!!

Schedules are changing and we do not like change!

Whether you kids are back in school, your back in school, you got a new job, or the fact that summer is over shouldn't affect your ability to EXERCISE!!!

Find time. If you have to take your child to school at 8:30 in the morning and you’re running to clock in at 9am, then wake up a few hours earlier to push the weight around. One thing I have learned about our bodies is that they can be bastards! Yes, just take a few days off from your workout routine to let’s say reschedule your agenda and find the new time to exercise. By the time you get back to pumping iron and jump ropes, you'll be gasping for air within the first 5min of your workout. It’s not only a scientific fact but also one that has been applied over and over! In basic terms... Take a break = FAT accumulation. And please do not take my meaning of a break as a few days off recovery. That’s far from what I'm talking about and from what you’re doing.

So what did we learn today?

· Don't take breaks from your routine.

· If your schedule is going to change plan ahead and be READY

· Fat is a B!!!!! and it'll haunt you

· Workout in the AM, I mean the super AM: like 5am > benefits are endless-- more energy & drastic increase in your metabolic rate

Skinny is NOT the new FIT

If your looking at fitness and celebrity magazines and wanting a "skinny" body. STOP!...It isn't healthy. Shoulder blades poking out, stomach caved in and flushed faces are not attractive and can subject you to becoming frail. Instead shoot for "numbers".
Numbers are sarcastically" significant and can provide you with the well being that you are "healthy".

Body fat percentage
Blood pressure
Cholesterol levels
Lipo density level
Resting heart rate
Risk Factors


These measurement are much more significant than your shoulder blades sticking out.

Natural Energy...All Natural

Working 9-5, followed by screaming kids and late dinners can keep anyone tired and away from a healthy living. Whether your a workaholic or you simply don't have the same energy you used to have a child, change needs to be made. You don't need short-term supplements that will boost your metabolic rate and sky rocket your energy levels for a short 2 week period. These will leave you with a  monthly withdraw, which equals a loss of money.

You can redefined your life by exercising. Yeah...Yeah... you heard that a hundred times haven't you?... It's not just exercising in general, its performing the right routine at the right time during the day. It doesn't matter if your a morning or night person, our bodies function similarly when it comes down to the activation of energy levels.

Rule #1: Perform a short-circuit routine in the morning. It should not last more than 30min.

Rule #2: Perform your routine with primarily body weight exercises

Rule #3: Decrease the fatty foods and salts

Rule #4: Boost your water intake and your spices

Rule #5: Perform activities you enjoy doing: This is one of the most important ones. Think back to when you were a child. You probably spent all day waiting until the school bell rang to get home to your games or to start your athletic game. As an adult NOTHING changes! Don't blame time. Prioritize!!! Find an activity you enjoy doing and trust me, you'll spend time daydreaming about it.