Tuesday Rant and Random Thoughts

From time time I feel the urge to take my thoughts and share them with you, and so I've decided that right now as I sit and wait I would express myself and let you in on it.

Just in case this is all completely random, but I think its useful for me and you. Plus I suddenly have extra time on my hands since some clients aren't able to show up...

Anyways this is what's on my mind today:

1. Holy smokes I woke up with a stomach bug or something. I think it was the shrimp from last night... I knew something smelled fishy (hahaha get it...)
2. That in turn made me miss an earlier appointment with a training client... AGGGGGRRRR!! I hate that!!!
3. I'm extremely busy, lots of stuff going on lately, business wise. 21 Day Look Hot-Drop The Fat Holiday Challenge and my first ever Black Friday Fitness Special... 
4. I'm also busy working on my other website (for real!!!)
5. Today I spilled water all over me and then I spilled water over some notes and files... and then I spilled water again in the kitchen. All in the same day!!! WTH????
6. Some clients had to cancel on me today... that ain't cool. 
7. I'm thankful to God especially because I have work, great clients, great friends and I'm healthy
8. I don't think that lately I've done a good job at showing my appreciation to him :(
9. I got to see my mom this year!!!!
10. If you are observing me while training clients or myself at the gym, and you are going to copy it. Go ahead just do it right, observe technique, form, pace and intensity... When in doubt ask, but not while I'm training a client..
11. There are trainers out there literally destroying their clients bodies with weird, dangerous and ineffective exercises.
12. I can't stand those guys who can't barely lift the weights and then must slam on each rep in rage. My theory is they make a lot of noise to compensate for shortcomings elsewhere.  Seriously dude, control the weights at all times, if you have to drop it it is too heavy!
13. I need a flat screen TV and new laptop... WHAT? I said this is random..
14. Lately I've been a bit confused and I think that slowly I've lost myself and have drifted away.
15. Today I read a post from someone else and she said: 'that the hardships we face harden up our heart. Yet we quickly learn to survive when we have no where to hide and no where to escape. When we are faced with harsh reality, we break apart and can't run from our own pain. This makes us less trusting and more susceptible to putting walls of defense up... opening the heart makes us vulnerable, so it becomes a choice... (I swear she read my mind!!!)
16. I'll admit I have too much pride and pride can be a very dangerous thing and can lead to many troubles, been there already... then again pride has allowed me to be stronger, develop courage and accomplish many things, especially when people around me thought it wasn't possible..
17. I'm intolerant to excuses, lies and fake people... (This goes for life, business, your health and fitness goals, relationships, whatever)
18. Everyone hits a plateau at some point, so deal with it and understand that is part of your road to a better you. Just keep moving forward, working hard and smart and adapt when it happens.
19. The holiday season scares me... too many people get fatter this time of year :(
20. Kathy (one of my clients) keeps remembering me Master Yoda's words: "All his life has he looked away... to the future, to the horizon. Never his mind on where he was... what he was doing"... 
21. Sometimes while driving on the highway of life someone next to you takes a turn, and you are suddenly guessing your sense of direction or should I stop and follow.. Was I wrong, how did I get here in the first place? Sometimes it's better to just keep going and never look back. Again Master Yoda said best: Rejoice for those around you who transform into the Force. Mourn them do not, miss them do not. Attachment leads to jealousy, the shadow of greed that is. Train yourself to let go of everything you fear to lose."
22. I feel as if I could get writing and writing things..I guess it's enough I need to workout as well..

But hey if you made it this far down reading this, I'm most grateful. Feel free to share your thoughts, would love to hear your comments. Wish you all a great week ahead!

BLACK FRIDAY FITNESS SPECIAL!!!

IT'S OFFICIAL: FITLORENZO BLACK FRIDAY SPECIAL IS ON!

FITLORENZO will feature an "Extreme Black Friday" special discount on our personal training services.

Why am I doing this? Because I want to show you how committed I am to helping everyone get fit, stay fit and be healthy. Yet it's also a way to show my appreciation and reward those clients who've showed their support and trust in my training programs.

These specials can only be recieved through this special website link, here in this blog. And these offers will only be available on November 24th at 3:00 pm and end on November 26 at 11:59pm. In addition an "Extreme Cyber Monday" special will follow as well on November 29th and will begin at 12:01am and end 11:59pm.

These fitness training programs (all include: integrated fitness assessment, nutrition coaching, exercise programing, cardio instructions and motivation) will not be available at this price at any other time!!! This is your chance to either get yourself started on a training program, give the gift of health and fitness to a friend, spouse, co-worker or to stock up for 2011. The idea is that you get to purchase at this incredible price NOW!!! and you we can start immediately or set yourself for a great 2011 start. 

BLACK FRIDAY SPECIAL: 50% OFF All 1Hour Personal Training Packages

1Hour Personal Training Fee is Normally $70.00 

Black Friday Special 50% OFF: You pay only $35.00 per session!!!!

Note: The links to purchase through Paypal & Credit Card 

will be available on November 25, 2010 at 12:01am.

10 Training Session Package only: $350.00 (You Save $350!!!) Click below to purchase.

16 Training Session Package only: $560.00 (You Save $560!!!) Click below to purchase.

24 Training Session Package only: $840.00 (You Save $840!!!) Click below to purchase

Sorry Link Deleted as of November 29, 2010 at 11:59pm

30 Minute Express Personal Training Fee is Normally $35.00 

Black Friday Special 25% OFF: You pay only $26.25 per session!!!!

10 Half Hour Training Session Package only: $262.50 (You Save $87.50!!!) Click below to purchase.

16 Half Hour Training Session Package only: $420.00 (You Save $140.00!!!) Click below to purchase.

24 Half Hour Training Session Package only: $630 (You Save $210.00!!!) Click below to purchase

Sorry Link Deleted as of November 29, 2010 at 11:59pm 

Please note that these are the lowest discounts I have ever offered and they won't be available after these dates... no exceptions!! Payments accepted will be through Paypal, Visa, Master Card and Debit cards. If for whatever reason you want to make a purchase and can't do so online or need to make a payment by check, please note that some payments will be accepted by phone. Call me to set this up 941-301-9352 and or send an e-mail to info@fitlorenzo.com. 

Team FITLORENZO offers a variety of services from Personal Training, Youth Fitness & Sports Conditioning, Strength & Conditioning Boot Camp for women, Yoga, Body Rolling, Public Speaking Events on health, fitness & wellness, nutrition coaching and much more.

21 Days Look Hot -Drop The Fat Holiday Challenge

Beat the holiday weight gain! And look great throughout the holidays! This is a 21 Day step-by-step plan designed to help you look and feel your best.

With the holiday season just around the corner, you know it means that, there are parties to attend, lots of food to eat, drinking, vacation time; you name it. This is the time of the year when most people gain about 5 to 10 pounds, get flabbier and tend to forget about exercise. Like one of my clients once said “the holiday season is the time of year when I can really let myself go”...

DON’T LET THIS HAPPEN TO YOU!!!

So just ask yourself do you need motivation? Do you need to lose 5 to 10 extra pounds of body fat? Do you want to get stronger? Do you want to look and feel your best?

Then my 21 Day "Look Hot - Drop The Fat Holiday Challenge" is exactly what you need!!

Unlike other programs, this challenge is not just about weight loss or bodybuilding. It’s about feeling better, looking better and performing your best… It’s about SELF IMPROVEMENT!!!!

Winners of the contest will be determined by the individual with the highest percentage of body weight, body fat and inches lost.

Last year winner Jacinda lost 9 pounds, 1.8% body fat and about 8 inches overall off her body. Click here to read her story and about other successful fat loss winners!!

The 21 Day Look Hot – Drop The Fat Holiday Challenge  

Starts on December 1 through December 23…

When you accept the Look Hot – Drop The Fat Holiday Challenge you get:

• Complete Nutritional Plan, designed to prime your metabolism during the holidays.
• Weekly accountability and support to personalize your program and ensure you are on track to achieving your goal.
• Unlimited access (all locations) to our weekly body blast workouts designed to improve your strength, conditioning, tone and tighten your body!!!
• Complete before and after measurements
• FREE Step by Step Holiday Survival Guide!!!
• 7 Days All Access Pass to Anytime Fitness Bradenton located in SR64 

You will have the chance to win:

First Prize (Valued at over $400!!):

·        8 weeks of unlimited Strength & Conditioning Boot Camp access

·        Total Spa Makeover provided by N2U Salon & Spa. Includes: 30 minute deep tissue massage, haircut & style, and a facial.

·        $75 Gift Card from your favorite store!! 

Second Prize (Valued at over $250!!):

·        3 one-on-one personal training sessions with me!!

·        A Shellac Manicure & Body Spray Tan provided by The Nail Nook

How To Enter  & Reserve Your Spot

It's easy to enter. If you're a current Strength & Conditioning Boot Camp member, just send me an e-mail to confirm your spot and make sure you are in an active status before the Challenge starts.  Details will be sent to you by e-mail. (Some restrictions may apply).

If you're not a current Strength & Conditioning Boot Camp member, simply register as a new Boot Camp member, reserve your spot, fill out the registration forms and make your one time payment. (Some restrictions apply). We also accept payments made by check.

You get this entire program, over $350 value for ONLY $119!

 You can reserve your spot and make a payment now through PAYPAL. Just click the Pay Now button. Once you have your receipt just email: info@fitlorenzo.com with the confirmation number and the instructions and program details will be sent to you.

Boot Camp locations vary in the Palmetto, FL area. We meet Monday – Wednesday – Friday at 6am and 5:30pm. For this challenge from December 1^strd till December 23 we’ll be adding another location at Blackstone Park, Palmetto FL from 9:30am to 10:30am.

If you have questions feel free to contact me at info@fitlorenzo.com!!

Can't wait to see you take control of your life and decide to Look Hot and Drop The Fat during the Holidays!!!

Metabolism and Fat Loss

It's possible that at sometime you or someone you may know (that has been trying to lose weight and get into shape), have probably said or heard the words such as, "I just eat one meal a day to lose weight" or "I'm afraid if I eat, I'll gain weight". But sadly, this is the reason as to why so many people are in the "battle of the bulge". People all over the world still believe that by skipping on eating breakfast, or even three meals a day will cause them to gain weight.

In truth, as long as you are eating the right types of foods and exercising, then 4 to 6 meals a day will actually work better to boost your metabolism than eating the wrong quantities or not eating often enough. Yup, you need to eat in order to lose weight and drop body fat!

Resent research predict that 42% of Americans will be considered obese. And currently about half of Americans over the age of 20 now being considered "overweight". This is why now more than ever, we need to understand how metabolism works in relation to losing weight. Why risk having a heart attack, a stroke, developing cancer, or diabetes when all you have to do is make a few minor changes and live a healthy life?

First, a person's metabolic rate is determined by the number and size of respiring cells that compromise the body's tissue, and the intensity of the metabolism in these cells. These two factors combined are what makeup the physiological foundation of the amount of energy (calories) in which a body uses.

Keep in mind that energy cannot be created or destroyed, just changed. As we know, energy comes from the foods we eat. When talking about weight loss, there are three components of balanced energy, which include calorie intake, calories stored, and calories expended. The way it works is that if the amount of calories taken in equals the amount of calories being expended (burned), then there is balance and the body's weight is stable.

On the other hand, if the balance becomes positive, caused by more food being eaten than is burned, energy is destroyed or in better terms, stored as body fat.

Keep in mind that even if you are eating a diet considered low-fat you can still gain weight and ugly fat. The reason is that most dietary fat is stored while the body is burning carbohydrates and proteins for energy. The problem is the when a person gains weight, the increased level of fat becomes stored energy until the calorie balance is negative. For that to happen, the amount of calories burned needs to exceed the number of calories being consumed, no matter what the macronutrient content.

Metabolism is the rate at which the body uses energy to support the basic functions essential to sustain life. This metabolism is comprised of three parts, which include physical activity (20%), Thermic Effect of Food, also called TEF (10%), and Resting Metabolism Rate or REM (70%).

Physical activity is the amount of energy your body burns up during normal, daily activities to include housework, recreation, work, exercise, and so on. Obviously, someone that is physically active will burn more energy than a sedentary person will.

TEF accounts for the energy used in digesting and absorbing nutrients, which would vary depending on the meal's composition. When a person overeats, TEF is increased because more food must be digested. Here is where metabolism becomes very interesting and what causes so much confusion.

One pound is equal to 3,500 calories, so let us say a person consumes 3,500 more calories than normal. That individual would not gain one pound because the TED is accounted for but if 3,500 calories were cut trying to lose weight, then TEF decreases since there would be fewer nutrients to process. The result is that with energy expenditure would decrease, meaning that the individual would lose less than one pound in weight. In other words, by cutting out too much food, TEF cannot work as it was designed to do. But keep in mind that I'm not saying you should go around eating a bunch of junk food. After all, the calories you do consume need to be healthy foods but what this does mean is that when you do not eat, you are actually working against your body in fighting weight gain, not the other way around.

Finally, the RMR refers to the number of calories the body needs to run its essential functions, as well as chemical reactions while in a rested state. This aspect of metabolism accounts for the greatest number of calories burned every day. What happens is that if lean weight should be lost because of increased protein metabolism, then RMR decreases. Typically, you would see this happen when a person goes on a very strict diet. In this situation, the body is forced into a negative nitrogen balance, which means a greater amount of protein is lost than what is replaced because of less protein/energy intake. When this imbalance occurs, there is a gradual loss of lean weight, which then lowers RMR.

What happens many times is that dieters will limit the amount of lean weight loss with intense exercise for the muscles to develop a need to maintain more protein. When this happens, the body is forced to use more energy from stored fats.

In order to have your metabolism fired up all the time (making it work for you), some simple steps can be taken:

• Regular Exercise is one of the best ways to boost your metabolism: By adding a few extra pounds of lean muscle, the metabolic rate can be increased by up to 200% each day. Remember that lean weight can burn as much as 20 times more calories than fat weight.
• By eating smaller meals and more often, you can boost your metabolism rate.While you need to eat healthy foods, studies prove that what matters most is how much of a person's body weight is attributed to fat. Excess fat is what links to major health problems. Therefore, it is important that you maintain a healthy weight but more crucial that you monitor the fat-to-muscle ratio.

If you follow these recommendations and you are surely on your path to jump start your metabolism and drop plenty of unwantd body fat.

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs. 

Resistance and Interval Training for Fat Loss

If you are one of the many that are looking to lose some weight and/or drop body fat then toning up your muscles through a fitness training program is one of the healthiest ways that you could go. It is also one of the fastest as well as most intensive ways for you to begin seeing almost instant results. Exercise has many benefits and it will help you get on your way to a better you.

There are several ways in which you can engage into physical activity and many different types of fitness training concepts. I will talk about 2 methods that I use personally and that I incorporate with all of my clients in their programs, which may benefit you as well. You can choose to train one way or to combine these fitness methods all together to spice up your workouts and bust through plateaus.

1. Resistance Training
This type of exercise is also known as strength or weight training which will involve using the resistance to the muscular contraction to build up your endurance and help you achieve a healthy weight loss. It involves working against gravity or other force and is also directly related to the amount of weight you lift as well as how many times you are able to do this without stopping. With resistance training the goal is to put stress on your muscles so that they are forced to work harder and thus after a recovery time you build strength and tone your body.

If you are a beginner then start with a lighter to moderate weight with a higher repetition range so you build muscular endurance. If you are intermediate to advance the going heavier on weight or intensity should be part of your program.

Note: body-weight exercises is also considered resistance training, your progression depends on time, intensity and the type of exercise performed.

Therefore if you begin with lighter weights before moving on to the heavier ones you will be heading to the correct direction. After a couple of weeks of performing this method you will notice a some changes in your body, from gained strength, toning of your muscles, a drop in body fat and also a gradual increase in the amount of time that you are able to lift the weights. Each movement in a resistance training exercise should be conducted to its fullest range of motion. By doing this you are maximizing the benefits of muscle gain and keeping the full range of motion as your muscles grow

2. Interval Training
Interval training basically involves a series of short burst exercises that consists of activity at high intensity for a period of time, followed by low intensity exercises for a period of time. This has become a very popular technique in recent years because of the effectiveness at inducing fat loss at a higher rate than just regular exercise.

Intervals can be performed with a series of exercises, stair running, plyometrics, sprints, Boot Camp workouts, speed drills, jump rope and many other training modalities.

An interval workout may look like one of these:

Interval Example of a 20 to 25 minute spent on a treadmill or cardio machine (it can also be performed outdoors)

• 3 - 5 minutes warm-up (light jog, low intensity, gradually increasing at the end of the warm up period)

• 1 minute moderate or high intensity followed by 1 minute low intensity (repeat 6-8 times)

• 3 - 5 minutes cool down (light jog, low intensity, gradually decreasing by the end of the cool down period

Interval Example of Sports Conditioning (Note: You don't need to be an athlete to train like an athlete)

• 3 - 5 minutes warm up

• Perform a series of exercises like 3 or 5 for a period of 30 to 45 seconds each with a 10 to 20 second rest in between. Repeat for 2 or 3 sets. You can also perform a series of these sets like 3 or 4 and it will take you about 10 to 30 minute for the entire workout (not including the warm-up and cool down).
• 3 - 5 minutes cool down

The key for success in your training program comes down to consistency and commitment. If you constantly skip on your workout days, don't do cardio and eat like it's nobody's business then, don't expect to see much results. 


You don't need to become obsess or train to be an athlete to see good results. Combine the above recommendations with a solid nutritional plan and you are on your way to a better, fitter and sexier body. 

“There’s a different between interest and committment. When you’re interested in doing something, you do it only when circumstance permit. When you’re committed to doing something, you accept no excuses, only results.”

Follow these tips for better nutritional guidelines: Essential Weight Loss Guide.


If you have questions or need help designing a program that fits your schedule, body type and fitness level, contact me I would love to hear from you. 

Eduardo Lorenzo, NASM-CPT specializes in sports performance, injury prevention, corrective exercises, physique enhancement, Boot Camp and weight loss programs.