Body and Mind Transformation Sandro Torres

Exercising at any time is good, especially if you are dedicated to your health…

Years ago, my favorite time to exercise was between 6 and 7 pm. I usually exercised after work. Come to think of it, not only was I determined to reach my goal, but it was also helping me to stay away from practicing other destructive habits in the afternoons.

There was a time when I worked so much that I did my exercises after midnight and I went to sleep after exercising. Also at that time I was single and my time was just for me.

I think I liked to exercise in the afternoon or evening because I didn't like waking up early and I also felt like I had more strength in the afternoon. I usually had no events or inconveniences that would interfere with my exercise routine.

But now my life is different; I do my exercise in the mornings, between 5 and 6 am…

I think any time is good to exercise and the best time to do it is the one that fits your lifestyle. I am an example. Before my exercise routine was at night and now it is in the morning.

And since now it's mornings, I'm going to give you the benefits I enjoy from doing my exercise in the mornings...


I am a leader in a couple of businesses and have a family and with that comes a lot of responsibilities. Now my time is not just for me, but for many people. So I like to have my afternoons free to finish my responsibilities or in case I have an emergencyOnce I do my exercise, I'm no longer thinking about it and that I have to do it in the afternoon. As we know, exercise is not an easy thing and the internal struggle we have to do it is real. So instead of having that struggle all day, I know that if I exercise in the morning my mind rests all day. One more achievement and less stress.





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So that you can reap the benefits of your exercise routine and not waste your time, it is important that you focus. If you are not focused, you waste time, you may not finish your routine, you do not challenge your body to become toned and in the end you waste your day at the gym.

One of the requirements at Custom Body Fitness for trainers is to keep our members focused. It is very important to keep our members focused on their routine so that they are optimal with their time, energy and effort. With this it is much easier to have results than if they were distracted.

So today I'm going to share with you some tips that we use to help you stay focused on your exercise routine.

Set a start and end time...

Don't go into your routine thinking you have all the time. Nor do you go when you feel like it. Put your routine on your calendar, what time you will start and what time you will finish. Be realistic with your time.

Design your routine before you start…

I recommend that you have a routine designed for a year or at least a month or even just for a week. Don't go exercising without a routine. With a routine, you know where to start, you follow a plan and you know when it's over. Obviously the routine has to be well designed and purposeful for your goals for that year, month or week.

Stop thinking about it so much and start warming up...



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All human beings have moments of doubt and weakness. When those moments happen to me, I start thinking about all the people and animals who risk their lives every day to be able to survive and eat.

For example, in Mexico where narcos have taken authority, people have to follow their rules or pay with their lives. Many of these people are citizens who do good, but the reality is that the narcos do not care.

Another example is in wildlife, the zebra for example, to drink water and graze, has to be alert in case the lions are going to attack it. The lion can also be struck by an elk and be mortally wounded.

We have some humans risking their lives in crab fishing, ducks wintering without knowing that they can be hit by a bullet and so on. Many risk their lives meanwhile; compared to this, I have it easy. But it was not always like this. There was at some stage in my life when I too needed to survive.

Thanks to this stage, my life has been easier now. I learned to be strong...

All these people who risk their lives every day are stronger than the people who don't. They become psyched up and have learned to live with these risks. Also the animals, if you compare a domestic animal with a wild one, the chances of survival of one over the other are drastically different.



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This Is Why A Plan Is Important

Let me start by telling you that you want to achieve something meaningful for you in life, you need to set goals. There is no way you can achieve and maintain something in life without setting goals.

You can set financial goals, fitness goals, health goals, relationship goals, business goals, marriage goals, health goals, charity goals, learning goals. However, setting goals is not all you need. You also need a plan and the plan is as important as the goal.

Here I am going to tell you why it is important to have a plan…

The plan is important to avoid distractions. Without a plan it’s impossible to have a distraction. You can’t call something a distraction if you don’t know what is distracting you from. In other words, you will be doing meaningless activities if you don’t have a plan because those meaningless things are going to be there for you to do and have fun because you don’t have a plan.



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How to Set Weight Lifting Goals to Tone Your Body

There are different factors that you need to take into consideration to tone your body like your diet and type of body. Nevertheless, I am going to share with you the main things that you need to take into consideration to set goals to tone your body.

There is not such a thing that you just exercise and expect to tone your body. The reality is that those people who tone their body naturally have to set goals and be consistent with their exercise. 

Yes, for you to be able to tone your body you need to add muscle and get rid of fat. So your goal as a woman is to be under 25% body fat and as a man to be less than 15% body fat. So make sure you get a body composition assessment to know how much fat you need to lose. 

You can add muscle at the same time you are losing fat... 

Muscle and fat are different tissues and while you are getting rid of the fat you can add muscle. The myth of fat turning into muscle is impossible. Then, muscle never turns into fat. You may lose muscle and gain fat, but one doesn't turn into the other one. 

So as you are losing fat, your goal is to add as much muscle as you can. Warning! Muscle is not easy to gain. Therefore, you see many people taking steroids to gain muscle. As you probably know, we do everything naturally. So be patient and you will invest at least a year before you can be happy with the results.

Let’s start first with your fat percentage. For example, if you need to lose at least 20% body, set a goal to lose at least 2% body fat per month. You can lose more than that in a month, but realistically 2% is a good goal. You focus on losing this fat in your daily habits like eating and exercising. 

The next goal you need to set is gaining muscle per month. A realistic goal is to gain 1 to 2 pounds of muscle per month. Once again, this is the natural way. Now, your focus should not be only in the amount of protein you eat, but in the weight lifting you are doing. 

There is no tonification if there is no muscle. Therefore, you need to make your muscles strong and bigger to reach your body toning goals...



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