Dinner fresh and so healthy

I made a delicious dinner for my wife and I tonight. I used fresh home grown tomatoes, mushrooms  and store bought shrimp. The sauce came about by simmering the tomatoes with a dash of pepper, onion powder, and white wine. Yum!

Let it all simmer on low heat for 15 min. Until the mushrooms and shrimp are tender to taste.

Dedicated to Full Body - 3X Week Workout for MEN

For all you busy 9-5pm working men, the blue and white collars. This is dedicated for the average Joes, the "back bones of our country", and for the night owls working third shift. I understand that finding time and the energy to exercise is extremely difficult.

Here is a routine for total body that you can start trying out TODAY!
Make sure to allow one day of rest in between exercise days.

Perform this routine three times a week for a month duration:
Super Set each two exercises

• Floor Barbell Chest Press 15x15x10
• Floor Barbell Skull Crusher 15x15x15
• Break -- Perform 1min Jumping Jacks @ comfort pace
• Floor Reverse Crunch 20x20
• Floor Bicycles 20x20
• Break -- Perform 1min Jump Squats @ comfort pace
• Standing Dumbbell Arnold Press 15x15x12
• Standing Dumbbell Hammer Curl 20x20x20
• Break -- Perform 2min shadow boxing @ comfort pace
• Band Pull-ups 20x20x20
• Decline Push-ups 15x15x15
• Break -- Perform 1min running in place @ comfort pace
• Dumbbell Dead lift 15x12x10
• Stability Ball Back Extension 30x30x30

The breaks serve as a means to increase heart rate and maintain it at 70-80% Max. With a high heart rate maintained throughout the workout your body will be in catabolic "weight loss" zone. While at the same time building lean hard muscle.

Best of luck -- Keep me updated 

Get Rid of Cellulite On Your BUTT

Cellulite is FAT... So once we have understood that it makes it a thousand times easier to diagnose and treat the problem. Now we also have its location... THE BUTT. 
Since this is the main area we are going to focus on, our exercises have to be designed specifically for it.

Rule #1: Do not, I repeat DO NOT buy or even think about performing a "fad" diet. These are quick and easy diets which help you lose rapid weight...And then before your know it the weight is back on and sum more.

Rule #2: Locate the problem area = BUTT

Rule #3: Perform the following aerobic activities:

• Running High Knees
• Double Step Stairs

Rule #4: Perform the following muscular endurance/strength routine:

• Dumbbell Wide Stance Deep Squat 30x30x20x15 (pyramid)
• Band Donkey Kicks 2x30sec (per leg)
• Deep Walking Lunges 4x30sec (per leg)--Get as deep as you can while performing long strides. If possible use overhead barbell.
• Deep Jump Squats 30x30x30x30

Is TIME an issue

If time isn't your friend and exercising isn't your neighbor. Then try performing this 6min routine 3 times a day.
It will help you stay tone and keep a consistent and healthy metabolic rate.
Perform each back to back no break
1. 60sec jumping jacks
2. 30 sec push-ups
3. 15sec Superman push ups
4. 15sec spiderman push-ups
5. 60sec jump squats
6. 30sec toe touch crunch
7. 30sec bicycle crunch
8. 30sec reverse crunch
9. 60sec jump jack squat
10. 30sec stagger push-ups

The Dark Knight - Batman AKA C. Bale

I saw the Dark Knight for the third time... I mean Christian Bale. He unlike most other actors can drop weight like it was never their to lose. It is absolutely ridiculous how he can just yo-yo his body. I know that as a former wrestler, I would drop 10 or even 15 pounds. But that was mostly water weight. 

I have to give it to him. He has a hard rock body and plenty of muscle mass to go with it.


But where does the fine line between TABOO weight loss in actors stand. Is it "okay" and "normal" for actors to lose large amounts of weight back to back. Or is it TABOO and unhealthy.


Ancient... Routines/Strategies to drop weight rapidly fast:

• Wear a sweat suit and perform aerobic activity (common in sports such as wrestling)
• Decrease Salt and water intake (common in bodybuilding diets)
• Decrease Carbohydrate intake (common in most diets)

Countdown until the Weekend

Start your Monday on the right foot! After a long and a bit less then active weekend we need to get back on our game. Try out this routine once in the morning and then again at lunch.





It'll boost your metabolic rate and help increase lean muscle mass while decreasing FAT!

• NO BREAKS
• Max Push-ups
• Max Jumping Jacks
• Max Bicycles
• Max Jump Squats
• Max Spider-mans
• Max Burpees

It doesn't matter if your Max is 1 or 100. Just go for it! The point of the workout is to continuously increase your heart rate. With a high maintained heart near 80-95% Max  one will break from catabolizing carbohydrates towards FATS.

Drop weight under the sun

I'm at the beach this weekend with the wife and without us knowing we are dropping calories while having fun.
Try this beach routine out:

1. Stand ten feet apart from each other and have one person swim to the other. For a total of 5 sets
2. Grab a ball and play go long for a total of 5 sets each.
3. Catch 20 waves each
4. Try and treading water for 3 sets each as long as possible.

Done!!! Have fun.

Beach vacation & workout

Take your running shoes to the beach and grab your family. Go on a 30min walk and enjoy each others time. With the sun on your back and the wind on your face your destined to get a good sweat and tan.
After your walk head back for some water football.

Family Fun Adventures - Exercise Together

Exercising can become dull, especially when we are performing it every day. To decrease the "boring" factor of it, try getting together with your family and going on an exercise adventure. My Wife and I during the evenings go on what we call "exercise adventures" in order to have "fun" and not feel like we are killing ourselves.

Follow the routine below and see how hard your family will push it while having fun!

• Bike ride to a local park (take bike locks and a watch)
• When you get to the park (lock your bikes to a bike stand)
• Find a near by trail or walking path or even a shopping center (walk the area for a complete loop around)
• Now that you are back at your bike location, find an area of grass that you guys can spread out in. Pick teams, for instance. Mom and son VS Dad and daughter. This game is called piggy piggy. You are going to mark a 40 yard line from one side to the other. Mom will put her son on her back and run to the other side to drop him off and then sprint back to the original line, while Dad is taking time. Now dad will complete his turn. Try this out for best out of 3 or even 5. This activity will be FUN and strive competition.
• Post the activity, ride your bikes back home! DONE

Exercise - Without spending all your $$$$$

You don't need to go to a gym or a fancy sports club to get in shape. 99% of the time you walk into your local gym or club you do not use half of the machines. Some of them you probably do even now what its used for. That means that you are paying your health club for machines and services that you have never used. AND you still are not in the fitness shape you aspire to be in! Something is wrong with this picture.
Ask yourself "what do you need out of your health club". It should be simple, the service you are looking for is "transformation, change, alteration" all these words are what you want. We all want to be in shape and look fit! 
Quit spending your hard earned money. 

Using items around your house as exercise tools is cheap and effective. (Its going "green")

Try this routine out 3-4 times a week

• Chair/couch stand-ups (60sec)
• Jumping Jacks (45sec)
• Push -ups (10reps)
• Counter top push-ups (15reps)
• Chair/Stair Step-ups (20reps/leg)
• Running in place (45sec) 
• Chair/couch stand-ups (60sec)
• Jumping Jacks (45sec)
• Push -ups (10reps)
• Counter top push-ups (15reps)
• Chair/Stair Step-ups (20reps/leg)
• Running in place (45sec) 

https://sites.google.com/site/santosfitnesstraining/

5K for Beginners

If this is your first time training for a 5K, it'll be easy! Nothing to be nervous or scared about and trust me it does not matter if you hate to run. I hate to run, and have ran marathons; no idea of how boring they could be. I've trained numerous "average Joe's" to their first 5K and beyond. So lets get you started with 5K 101. Class begins with Professor Santos!

First and Last to every session STRETCHING, this is extremely critical no matter what level of runner you are.

8 Week Training Program - 5K

• Week 1-3 
• Mon: Walk 2-4miles @ 40%Max Pace (a bit faster then ideal walking pace;use arm motion to create momentum)
• Wend: Jog 20sec - Walk 1min (total 30min)
• Thur: Walk 2-4miles @ 40%Max Pace (a bit faster then ideal walking pace;use arm motion to create momentum)
• Sat: Run30sec - Walk 1min (total 30min)
• Week 4-5
• Mon: Walk 3-4miles @ 60%Max Pace
• Wend: Jog 1min - Sprint 30sec (total 25min)
• Thur: Walk 2-4miles @ 60%Max Pace
• Sat: Run45sec - Walk 1min (total 30min)
• Week 6-8
• Mon: Walk 2-4miles @ 70%Max Pace
• Wend: Jog 2min - Sprint 30sec (total 35min)
• Thur: Walk 2-4miles @ 40%Max Pace
• Sat: Jog Max amount - Walk 2min (total 45min)Week 6-8

• Week 7-8

• Mon: Walk 2-4miles @ 70%Max Pace
• Wend: Jog 2min - Sprint 30sec (total 40min)
• Thur: Walk 2-4miles @ 70%Max Pace
• Sat: Jog 30min

Gym Talk - Whose feeding you bullshit

I was at my local gym last night and overheard a conversation about which activity one should do first in order to lose weight. One of the males in the conversation was overweight and short, he mentioned that it is critical to do your weights first and then your cardiovascular so that your not tired by the time you step on the treadmill. (When he said "tired", he was talking about the depletion of muscle glycogen) The other gentleman was a young adult, probably in his mid 20's. He stated that one should not perform both activities on the same day since it would hinder their performance.

I'm sure you've ran into debates with gym rats about "cardio vs. resistance training". As a fitness professional, I'll be the first to tell you that everyone is focusing on the wrong factor. If weight loss is your goal then weight loss is your focus.

First you must see if the individual has the endurance to last in both cardiovascular and resistance training. If they do not, then it is critical to perform one activity per day until their endurance and stamina has built up. By not doing so, it could increase the likelihood of injury.

If the individual is already conditioned then for optimal weight loss, combine the activities "back to back" format.

• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
  
• 2 min Jog Treadmill @50%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 1 min Sprint Treadmill @70%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 45sec Sprint Treadmill @80%Max
• 15reps @40% Max Barbell Flat Bench Press
• 15reps @40% Max Dumbbell Jump Squat
• 15reps @40% Max Burpees
  
• 15reps @40% Max Dumbbell Seated Arnold Press
• 30sec Sprint Treadmill @90%Max
  

Lunch break

Your at work and the clock is ticking until your lunch break. You got an hour to relax, scroll through your text random people, check out Facebook, and eat. It seems like we missed EXERCISE!.
TODAY try and add this routine prior to initiating your ritual lunch break.
No breaks keep it going back to back

1. 10 jump squats
2. 20 push-ups
3. 30 walking lunges
4. 40 step-ups (if possible use stairs)
5. 50 jumping jacks

DONE time to enjoy the rest your break which you should still have 45min.

Shoulder Rehab

I have been injured now for going on two weeks. My shoulder is at 80% of its Max. If you are injured or have experienced it then you know the pain and agony it brings on. I literally feel as if I can't do anything just sit on the couch and become a flab. Doctors Orders!!!

Rule #1: If you are injured DO NOT EXERCISE right away. Give yourself time to see your physician and listen to their orders. 9/10 they will tell you "DO NOTHING".
Rule #2: Ice and muscle rub will become your best friends. 
Rule #3: Rest. Rest. Rest while using ice and muscle rub. This will increase your recovery time.

Breakfast is the MOST important me of the Day - Keep it Healthy

The biggest problem with breakfast is that, its early in the morning and we always feel rushed! Try making your breakfast the night before or even waking up a 10min earlier to get your cooking prepare and to enjoy a nice cup of metabolic boosting coffee. Breakfast is also usually seen on TV as a carbohydrate meals with pancakes, donuts, bagels, and many other carb loaded foods. That isn't your only option. 
Give these two breakfast meals a shot and see yourself on a healthier track!

• Low fat yogurt(your choice of flavor) + 1 cup of granola + 1 cup of (your choice of fruit) + protein powder + 6oz almond silk milk. 

• Oatmeal + 1 cup of (your choice of fruit) + 1/2 cup of almonds + 1/2 tbs peanut butter (for the peanut butter lovers)

For more ideas on breakfast foods check out http://zenhabits.net/10-tasty-easy-and-healthy-breakfast-ideas/