It depends on the individual, how strict one is on dieting, a person follows the plan, and on where the starting point is!
1:the most important part is the diet!
It takes some people a little longer to understand the importance of eating every 3 hours!
It is not just about calories ( sorry weight watchers)!
If you are getting super hungry before your next meal, your metabolism is already slowing down!!!
We are trying to keep your metabolic rate up 24/7!
And honestly I hate being hungry!!!
I eat very small meals but every 2 hours…
2: eating enough!!!
Most people are eating to many calories but not enough food!
You can load up 5000 calories easy on junk and booze, but once this person eats clean food they can’t eat that much….
You are getting a much higher quantity of food when eaten in its natural stage for the same calorie count!
It is just not as tasty as the chemical inhanced stuff we are used to!
Eating under your calorie allowance will slow down your calorie burning machine!!!
3: water intake!!!
The more water you drink, the higher your metabolic rate ….
Only water without added anything will do that!
4: cardiovascular exercise!!!
Don’t skip cardio 🙁
If you have time to watch TV you have time for cardio!
Take your kids out walking with you!
You don’t have to visit a gym for this 😉
5: show up for your workouts!!!
Using a personal trainer is not a magic pill!
You are the one that has to do the work!!!!

If you follow everything here you will see small changes after the first week!
The first two weeks your body will release a lot of excess water, making your clothes feel loser’
It takes about 4 weeks for your body to prepare your nervouse system to build more muscle fibers!
First your body will develope new muscle strands and membranes that later will be attached in some way to your muscle fibers!
After the initial 4 weeks your body is ready to build!
While you are developing your new nervouse system your metabolic rate is all the way up there!!!
Use it 🙂
After 4 weeks you will have lost 4-10 lbs already :))
Try losing 2 lbs per week to make sure muscle loss while dieting is at its lowest!!!
Do not cheat on your diet, come back and starve yourself while over training!!!
All you do is gaining body fat and losing muscle ….
Our body is an amazing machinery….
Respect it!
Treat it well!
One day you will have to give it back to the amazing engineer that created it…GOD!
What will you tell him if you did not respect his wonderful gift?

First of all Thank you for your positive comments, your support, and you returning to this site!
I can not answer all questions or  each comment since I am getting 500 comments per day and it takes some time to screen them 🙂
Your comments might not appear right away! They will have to be approved by me first! I am getting tons of spam mail, and the only way to protect myself is to bulk spam remove it!

If you leave your website as author or as comment it will go to spam or to trash right away!!!
I can not stay in contact with you guys via email just because of the time it takes and I don’t have, sorry 🙁
This website has been created by my wonderful husband with wordpress!
The pictures are my recent photo shoot pictures!
Blog pictures belong to our amazing Las Vegas Figure and Bikini Team girls!
Now to the negative comments:
I am a personal trainer trying to give out free information, not a writer!!!
So if you don’t like my writing style or my spelling ( mostly done by iPhone) I am sorry!
For you who think I am looking for attention, please feel better about yourself!
I am a fitness professional that lives a healthy life style!
Like I said before 🙂
I am here to give you free information!
Please appreciate it !!!
Thank you for reading, for your support, for returning!
Claudia AquinoI

If you are looking for spot reduction…well…there is none!!!
People that try to convince you that there is are just selling you their business!
I have had numerous times in the past were I got approached by someone asking to lose their tummy, but keep the rest of their bodies.
I would be honest, but yet one day later see them with another trainer doing numerous AB exercises for an hour….
Learn the hard way 🙁
You need to get into a very low body fat % to be able to tweak your body here and there, everything else is genetics, diet, cardio, and motivation!
Yes you can change your genetics to some degree, however it takes time to build muscle!
Plus it is easier for men to build than for women!!!
It is easier for men to build and stay lean!
Estrogen – holds on to fat
Testosterone – builds muscle

We still get confused over how and what or what time to eat!
Just want to remind you guys that when we give you a nutrition plan with a day filled of food, that means you need to eat ALL of the food!
As far as I can think back bodybuilders have always been the leanest people!
1. They are scheduling their food intake no longer than 3 hours apart ( some even setting the alarm clock to interrupt sleep and getting another meal in)
2. They are keeping all 3 macronutrience  in their diet: protein, carbohydrates, and good fats
3. They are eating super clean non processed foods
Sometimes we get clients that will cut out all carbs from their plan, yet wondering why they do not achieve the desired results!!
Carbohydrates are being digested starting from your mouth while chewing and traveling through your digestive system entering the blood stream turned into glycogen !
Mostly they deliver fuel to your body!
Eating to many carbs will be stored as fat for reserved fuel supply!
Eating not enough carbohydrates will leave you with muscle loss !
Your body has the ability to convert your muscle tissue to glycogen and burn it for fuel…
Protein is very important to replace lost muscle ( catabolism and anabolism keeps happening in your body every day)!
Not enough protein in your diet will keep you gaining muscle or even keeping your muscle!!!
Our whole body is made out of protein, including your bones….
Not eating enough protein can also cause loss of bone, hair, nails, skin….
Eat to much and it can be toxic to your kidneys and even your liver!
To much protein will also turn into fat as everything else overindulged 😉
Good fat ( from avocado, peanut butter, olive oil)
Can help you with muscle gain or maintaining while you are leaning out)
Fats help with your hair, skin, nails, but also with your pain receptors, balance your hormons, and keep you from feeling hungry!
Get your fats from vegetable sources or fish!
To much even from good fats as everything else will turn into fat and weight gain!
Don’t forget your vegetables 🙂
Eat them in all colors to provide your body with excellent nutrition….
Fruit is a simple sugar and besides the high nutrition they will cause weight gain if eaten in abundance 🙂
Chose foods in their natural state!
Don’t eat processed!
Get creative with your meals…
Don’t skip a food on your list !!!

Okay … I’ve been slacking as usual!
Now I am 10 weeks out and behind…..
What is my down fall?
Not exercise ( I love to work out and even cardio)
Not my food ( I always eat clean even while going out)
I am using a glass of wine to calm me down at night!!!
Shouldn’t be that bad, right?
Well it is if you are doing it every day…
Also I have a tendency to overload myself with work ( that I love) not leaving me enough time to do what I need to do!
So what is my plan?
I will start the week with depleting!
Yep, that’s right….
Water overload and carb depleting !!!
I made sure to get all my workouts in so that I will be left with only cardio to do for the next 3 days….
Today I will cook all my bland food and pack it!
I will weigh myself every morning ( yukk) and make pictures or my abs today and in 3 days again!
Yes, that’s how fast this works!!!
No more excuses, no more slacking!!!
Today I finished my leg and shoulder workout….
Next workout: Thursday ( carbohydrate loading after depleting)
Let’s do this :)))