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The Crazy Cuban's Secret
- 1. The Crazy Cuban’s Secret Getfit with latin spirit
- 2. My Secret forever fitstrong health get fit with latin spirit
- 3. Lazaro The CrazyCuban Natural bodybuilder and Personal Trainer, Fitness Expert, Lazaro was born in La Havana, Cuba. A sponsored athlete of leading sports nutrition company LA Muscle, Lazaro trains at Eden Fitness Ealing, London and is no cheap cigar. Lazaro has only been competing in professional bodybuilding competitions for a few years and, after encouragement from LA Muscle’s ‘The Sword’, Lazaro decided to compete in a number of natural bodybuilding competitions including the following: • BNBF • NPA • UKBFF • IBFF This "Crazy Cuban" has flair, knowledge and a unique way of training people. Check out videos and live classes. Showing us how he trains his clients when he prepares them for competitions. If you want Real Fitness, real quick then you don't want to miss this.
- 4. Cuban Cardio Join Lazaroas he takes you along a workout that is guaranteed to get you into shape, throughout weight lifting, full body cardio, HIIT high energy, fast paced exercise routine, and body transformation programme designed to workout your entire body in one session, a hot and sweaty crazy workout, where anything goes!. The new and exciting Kettleblast Training System where the fitness experts take you across a fun and dynamic way to totally transform your body with Kettlebells in the comfort and privacy of your own, or a group class in the gym. What is special about Cuban Cardio that so many people are going crazy over it? Is it the hunky, funky Lazaro or the beautiful ladies?. Kettleblast Training? . The Secret to sexy Abs revealed? A slim, sexy stomach is something most of us covet. Unfortunately, you can't just exercise your way to it. A lot has to do with what you put into your diet as well as your general lifestyle. Well, check it out for yourself.
- 5. Lazaro The CrazyCuban Lazaro has devoted over 35 years to his career and passion which is helping others improve their health and fitness. He is incredible at motivating his clients and making sure they become the healthiest and fittest they have ever been. Lazaro makes sure that each training session is highly personalised and will never be repeated. Lazaro is the founder of the Cuban Cardio the most popular personal training program in West London. In a training session with Lazaro, you will laugh, dance and workout hard that is why his nickname is “The Crazy Cuban”. You won’t believe how much fun you can have whilst exercising! Lazaro develops training and nutrition programmes for people in preparation for the Olympics and other major UK events. As a professional fitness expert and master trainer, the Crazy Cuban loves to share his experience and knowledge with others.
- 6. Lazaro The CrazyCuban Lazaro provides full training for modelling, bikini, beach body and natural body building competitions. He still regularly competes and wins trophies at UKBFF, IBFF, NPA, BNBF, Fame World Tour, Grand Prix events in fitness, sports, natural bodybuilding, modelling and fitness physique. The Crazy Cuban is a regular fitness presenter on the Sky Active Channel, co-founder of the Kettleblast Training System, presenter of the Kettleblast Training DVD as well as an author of feature articles in health and fitness magazines including LA Muscle Workout, Flex, Muscle Development, Muscle & Fitness, Slim Fit, Beef Bodybuilding and several others.
- 7. Lazaro Secrets &Rules At 1.67 cm and weighing 68 kg BMR=148.58 adding the activity level 1,7= 2518.69 total calories per day therefore need 0.63 g of protein and 0.28 g of fat Lazaro follows a strict regime designed to naturally promote and maintain muscle growth by decreasing the use of carbohydrates for energy and making use of stored fat and protein. His regime includes sticking to the following rules: • Eat low glycemic carbohydrates before training. • Go to bed on empty stomach carbohydrates produce insulin which can help store fat the body produce at time. • Train in short intense workouts 2-3 times a day. • Avoid long workout, Cardio and isolated exercises. repeating the same workout. • Wear warm clothing. • Get enough deep sleep. • Use amino and glutamine complex throughout the day. • Eat a balanced diet that includes carbohydrates, protein, essential fat & omega 3-6-9. Eat 5-7 times a day. • Use the sauna 15-20 a day. • Train using powerful lifts. • Avoid doing the same exercise Crunches and Sit-Ups to get sexy Abs. • Workout using free weights avoid the fancy machines.
- 8. Fitness Assessment Using belownumbers to brake down the calories in macros and tailor the macros to help reach your goals, with clear understanding of what needs to be consumed on a daily basis. protein, fat and carbohydrates. 500 calories goes into deficit, for fat loss 300 calories goes into excess and mass gain. The daily food plan would consist of minimum 3-4 meals, 2 snacks including supplements, proteins shakes, and 2-3 litres water a day. Knowing how many calories the body needs a day to maintain body weight is vital for any body monitoring regime. The simplest way is to calculate the energy needed to maintain your level of activities, to calculate how many calories your body needs to survive. You have to know your BMR (base metabolic rate); if you don not know your BMR register at www.cubancardio.com or email me at lazaro@cubancardio.com , entering your age, height and weights, then identify how active you are on a scale from 1 to 5: 1. Little to no exercise (0- days per week) - multiplier 1.2 2. Light exercise (1-3 days per week) - multiplier 1.375 3. Moderate exercise (3-5 days per week) - multiplier 1.55 4. Heavy exercise (6-7 days per week) - multiplier 1.725 5. Very heavy exercise (twice per day, extra heavy workouts) - multiplier 1.9
- 10. Exercise Training Programme Monday: Cardio:Warm up : Cycling-Spinning Abs core: • Crunch • Split crunch •Leg up crunch • High pulley crunch •Pull up crunch •Weighted Swiss ball crunch Weight Training: Chest •Barbell bench press incline •Barbell bench press decline •Barbell bench press fat •Cable cross over •Incline fly •Pec deck •Cable fly machine •Dips Get Ripper Build-Tone-Sculpt • 15-20 minutes Warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity
- 11. Get Ripper BuildTone Sculpt Tuesday: Cardio Trademill jogging Abs core: •One Kettlebell swing •Press ups •Single arm dumbbell overhead alternating press •Lunges dumbbell walk •Single arm dumbbell dead lift •Incline weight sit-up •Hip thrust Weight training: Biceps •Barbell curl standing barbell •Seated dumbbell curl •Preacher seated curls on ez bar •Ez bar 21 •Triceps press down-V bar-short bar & rope press down •French tricep lying extension-close grip •Bench press smith machine-close grip •Dips • 15-20 minutes warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity
- 12. Get Ripper BuildTone Sculpt Wednesday Cardio: Cross Training Abs core •Scissor kick •Oblique crunch •Cross over split-leg crunch •Hanging knee raise •Barbell rollout •Plank with diagonal arm lift Weight Training: Back •Smith machine bent over row •Deadlift •T-bar bent over row •Seated row •Wide grip pull down •Reverse grip pull down •One arm dumbbell row •Pull-up wide grip- close grip & normal grip • 15-20 minutes warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity
- 13. Get Ripper BuiltTone Sculpt Thursday: Cardio Rowing Abs-Core •Swiss ball knee tucks •Side bridge •Weighted corkscrew •Medicine ball Russian twist •Cross over twist crunch •One arm pull down crunch Weight Training: Shoulder •Bent-arm lateral raise and external rotation •Over head barbell press •Smith machine seated front & back press •Dumbbell lateral & front raise •Dumbbell seated military press •Dumbbell Arnold press •Cable cross bent over lateral raise •Side lying lateral raise •Cable Diagonal circuit lateral front & leaning raise • 15-20 minutes warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity.
- 14. Get Ripper BuildTone Sculpt Friday: Cardio Cross training Abs-core •Seated crunch •Dumbbell leg raise •Seated leg raise •Medicine ball reverse curl •Rotating balancer Weight Training: Legs & Glutes •Smith machine squat •Barbell front squat •Hack squat •Wide-stance barbell squat •Barbell hack squat •Dumbbell Bulgarian split squat •Angle leg press front squat •Seat leg curl & leg extension •Romanian deadlift •Dumbbell walk lunge •Stiff leg wide grip barbell deadlift bent over •Single leg squat (pistol squat) • 15-20 minutes warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity.
- 15. Get Ripper BuiltTone Sculpt Saturday: Cardio Stationary bike Abs-core •Medicine ball crunch •Weighted bench crunch •Car crunches •Wide twist toe touch •Seat crisscross •Hanging full leg raise Weight Training: Traps Calves & Gluteus Forearm •Barbell shrug •Dumbbell shrug •Barbell upright row •Cable upright row •Forearms barbell wrist curl •Standing calves raise •Seat calve raise •Dips •Dumbbell reverse wrist curls •Clean pull-power shrug •Hip raise •Reverse hip raise •Single leg barbell straight leg •Cable hip leg adduction abduction and kickback •Step-Up lateral single leg • 15-20 minutes warm-up 60-65% intensity. • Weight training 10-15 reps moderate to heavy loading. • Cardio stepper machine 15-20 minutes 70-85% intensity.
- 16. Get Ripper BuildTone Sculpt Sunday: Resting Day For every exercise, Lazaro completes about 3-4 sets, he increases the weight for each set and continues reps until failure. On a weekly basis, Lazaro training routine consists of two workout sessions everyday for six days a week. This larger than life, Cuban sensation will be competing in some of the countries top bodybuilding competitions in 2017. Keep an eye out for his physique on stage and try to spot the fatty areas… if you can.