Brunos Fitness

Below are 10 reasons why you should hire me as your trainer.

1. I am always honest and reliable

I have a lot of passion for my job, I have been training in and out of gyms since I was 14 years old. I have picked up a lot of knowledge along the way. I am not that sort of trainer who has been training for 2 years or has gotten his/her Personal training certification, and then pretend I know everything. That is not my style or my character. Along the way I have done both, studied the physiology of the human body and have trained at the highest level.

2. I always plan and organize realistic goals and expectations for my clients

Again I am not one of those trainers who will put you on a ridiculous diet and put you on supplements. Which will only give you quick-short term result, which will only be wasting your time and your money. I never take short cuts with my training and dieting, so why should my clients?

3. My clients come first

I always find time to get back to all my clients questions and demands. Some trainers leave there clients with a program and diet plan. But don’t bother explaining to there clients what is going on with the program. Its like a doctor giving you a program for your sore lower back, and not telling you why its going to work for you. So why should you hang onto his or her words?

4. I give out proper programs

I give out workouts and nutrition programs to all my clients, which are easy to follow.
While other trainers can’t be bothered and simply copy and paste there workouts and diets off other websites, or even had out there own workouts or diets. We are all made different, so why would a work or diet from someone else work for you? Simple answer is: it wont, we are born and our bodies are made different. So in the end, we all need a workout program and diet that is specific to our needs.

5. I have never used steroids

Why have a trainer who has taken the easy road? I don’t understand how people can pay someone money, who has taken the easy way. Its like going to church and the priest telling you cheating on your wife is a sin, yet he goes out on the weekend and has sex with married women at the local pub.

6. My physique never changes

You can have a look at my photo gallery and progress results at
http://bodyspace.bodybuilding.com/Scarfdaddy/

Why have a physique that changes? My body stays the same all year round, wouldn’t you like your body looking great all year round? Why go threw those ridiculous cutting and bulking diets? Its very taxing and unhealthy on your body, also majority of body builders are on steroids. Also a study was done saying symmetrical bodies attract the opposite sex. Makes sense, seeing as there was another study done saying symmetrical facial features attract the opposite sex. So why wouldn’t you want to look and stay symmetrical to your body type all the time?

7. I evaluate my personal training sessions

When I was getting my business started, I used to watch other trainers. I would look on and question, would I pay money to be trained like that? So in doing that, I have a lot of pride that comes along with my training sessions. So I make my sessions that good, that I even I would pay for them.

8. I have friends who are professional athletes, doctors, nutritionists and kinesiologists-Sports doctors

My life is always heavily influenced in the right way, sometimes its good getting other opinions. While other trainers will get opinions and ideas they have either heard at the gym or off the internet. They follow myths and stories of secret supplements, myth diets, and all sorts of bizarre ideas based on myths. Just have a look at my body building myths on this web page. So my views and opinions are always approved by all the right sort of people that they should be approved by.

9. You get educated

I don’t simply tell you do this and eat this. Without first knowing, how, why, what, where and when.
Most trainers will get you to do this and take these supplement shakes in your diet. I will tell you why and what is going on with the program. I will never put you on supplement shakes or even supplements for that matter. Would you like drinking meal replacing supplements your whole life?
Supplement means to: to make up for a deficiency.
So its obvious the trainer, is to lazy or does not want to go threw the effort of making you a proper program or diet. When you have a proper diet, you don’t need any sort of supplement. I give you results you keep for the rest of your life. You will never be given diets and workouts that you cannot maintain for the rest of your life. For me its never about the money, the fitness industry is embarrassing.
Lucky enough if you choose me to be your trainer, you wont have to deal with cons and scams ever again.

10. I HAVE TRAINED AND HAVE FRIENDS COMPETING AND TRAINING AT OLYMPIC-PROFESSIONAL LEVELS

WHY SETTLE FOR A SECOND RATE TRAINER? FUNCTIONAL-PRODUCTIVE MUSCLE IS THE WAY TO GO. HOW CAN YOU TAKE GUIDANCE OR PAY SOMEONE WHO HAS NOT COMPETED AT OR IS EVEN TRAINING AT THE HIGHEST POSSIBLE LEVEL. WHY PAY AND SETTLE FOR A SECOND RATE TRAINER?????????????????????

*Video links of me training:
20 clapping pullups performed at 6″4 and 220lbs

Seated Row 70lbs for 137reps

Quick way to Train and Build Eight Pack Abs

They are very rapid growing trend. The 3 main reason why they are is as follows.

1. Its is very affordable.

2. You can go with all your friends and try holding each other accountable.

3. There is usually one or two people leading the boot camp, so you can relax a little bit.
But the most important thing you are not being assisted with in boot camps, is efficient resistance training and nutrition. Which are the two main components in weight loss and muscle definition.

Boot camps stress on cardio, yes cardio is a great thing, but in order to maintain your goals of weight loss and definition you have to eat right and train right. Lifting a 5-8lb dumbbell in your bootcamp is not sufficient enough, and the amount of repetitions you are doing are too high in order to stress the muscle enough so it can grow, which is the point in resistance training. More muscle will increase your metabolism, which will then allow your body to burn fat. After 20min-30min all your carbohydrate stores are done. After that, your body relies on easily accessible protein to use as fuel!! This is BAD! This is called catabolism, and your body ends up using your protein stores for energy, this makes it harder for your body to add muscle tone, as you have no proteins no longer in your body to do so.

You are probably wondering. Will you lose weight doing boot camps?
Yes, but it isn’t just fat, you are burning fat and protein stores, which could have potential lead to muscle.
So why would you want to do that, when muscle is what speeds up your metabolism?
Also in boot camps you will very quickly reach a plateau. Which means your body will not change much. I am just here to inform you about what bootcamps are truely doing, it is a money market for most trainers.

The main thing also is that they charge everyone $20 each time. If there are 30 of you that is a quick and easy $600 in ONE hour of work! Do you think they really care about your results?

In general, people will practice cardiovascular activities and forget about weight bearing exercises when it comes to burning fat. Yet there are still many trainers who will say that aerobic exercises burn off fat and weightlifting is only used to build muscle bulk. This statement is not entirely correct because the more muscle mass one acquires through weight-bearing exercises, the more he will burn fat calories even at rest.

Cardiovascular activity combined with weight training will result in much more effective fat loss. Cardiovascular exercises will raise muscle metabolism during the activity and for a short time after the exercise session. Weight training, on the other hand, will raise your muscle metabolism during the exercise session and for a long time after the exercise session. Some high intensity trainers have even seen their metabolism rise for several days following their training session.

Performing adequate weight training exercises should limit your repetitions anywhere from 1 to 20 (more or less). Such resistance on muscles will make their tissue leaner and stronger. The muscle development will take place during the rest period following the resistance training. Therefore, sufficient rest periods are essential.

Whether your goal is to tone or build muscles, it is important to know what happens during the muscle training process. When lifting weights, muscle tissues are torn apart (at the microscopic level) from the stress, and it’s in the recuperation period that your muscles become stronger and, therefore, able to support the extra stress. Usually the recuperation period required is 24 to 48 hours after the weight lifting activity.

The last most important factor to consider when trying to burn fat or lose weight is that lots of muscle mass can be lost as a result. As muscle mass will keep your metabolism high, try to avoid quick weight loss through miracle diets or starvation. This weight loss will be regained just as quickly. Instead, opt for a gradual fat loss routine by combining weight training and cardiovascular activities, and allow muscle mass to build up and increase your metabolism. Results may take a little longer, but they will last for a longer period of time.

Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.

Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.

* Low-impact (easy on the knees and ankles)
* High calorie burner (because it uses so many muscle groups)
* Great for joint health (joints move through a wide range of motion)
* Upper body (completes the stroke)
* Lower body (the legs initiate the drive)
* Works the back and abs too!
* Superb aerobic fitness (great for cardiovascular fitness)
* Relieves Stress (for overall health and well-being)

This is different from the rowing you may have done as a kid in a rowboat. The difference lies in the sliding seat. Your legs compress and extend with every stroke—in addition to the more obvious work being done by the back and arms.

Legs: You begin each stroke with your legs compressed and your shins vertical. You initiate the drive with the powerful muscles of your legs, and finish with your legs fully extended. Rowing promotes both strength and flexibility through this wide range of leg motion.

Arms: At the catch, your arms are outstretched; at the finish of the stroke, they have pulled the handle into your abdomen. As with the legs, this range of motion promotes both strength and flexibility.

Core: chest, back, abs: At the start of the stroke, the power of the legs is connected to the handle by means of the arms and the core muscles of the body. Then the back is more fully involved as it swings open through the middle of the stroke. Finally, the body is stabilized at the finish by the abdominal muscles.

I use Overload in order to train my legs into big, solid, lean, functional legs.
This Leg Workout I designed was meant to help me build up my legs, for power, size and strength.
Here is my leg routine, I call it the 6-6-6 leg workout.
Its easy, simple to remember and it actually works!
6 sets, 6 reps, and 60 second recovery between sets.

6 sets Squats
6 sets Dead lifts
6 sets Standing Calve Raises

If your goal is to become a fighter or to be able to defend yourself completely, Brazilian Jiu-jitsu has significant advantages over most other martial arts. It remains the only single style that addresses all areas of fighting completely without the need for cross-training. Brazilian Jiu-jitsu was designed as a fighting style to defeat other martial arts, where styles like Boxing, Karate, Kung Fu and Tae Kwon Do all specialize in striking someone, none of them present solutions for someone who is pinned on the ground; conversely, Jiu-jitsu offers solutions for defending against striking attacks while standing and on the ground in addition to all methods of grappling attacks. With the popularity of contests like the Ultimate Fighting Championship, you will see people naming their styles as Wrestling or Kickboxing, but they all (and must) supplement their training with Brazilian Jiu-jitsu. To this day, there are still fighters entering the cage with Brazilian Jiu-jitsu as their only method of training to ensure their victories.

The Military has recognized the effectiveness of Brazilian Jiu-jitsu as a martial art not only for sportive contests, but in the real world as well. America’s Army cannot afford to buy into theories or Hollywood myths about martial arts; for a soldier, knowledge of martial arts is life and death, not a hobby or a film script. Through a scientific method, trial and error and process of elimination, The United States Army chose Brazilian Jiu-jitsu to be the core of their Combatives Program. In 2002, SFC Matthew Larson re-wrote the Army Combatives Manual (FM 3-25.150) and made Brazilian Jiu-jitsu the backbone for the entire work. Today, it is hard to find any elite Military or Law Enforcement agency that does not incorporate Brazilian Jiu-jitsu as a serious part of their doctrine.

12 reasons why Brazilian Jiu-jitsu is great for your mind and body:

1. Losing weight and gaining a ripped functional body

2. Helps release stress through riveting physical activity

3. Teaches you to protect yourself and your loved ones

4. Surprise yourself with what you’re capable of achieving

5. Avoid confusion and unnecessary situations

6. Make lifelong friends

7. Gain greater vigor and energy throughout the day

8. Quit cigarettes and other bad habits

9. Become full of self-confidence and self-love

10. Learn ways to change what you don’t like about your life!

11. Jiu Jitsu teaches you to move and to use your body improving your coordination

12. Gives you another goal to achieve in life, should you choose to master the art or achieve success in competition

The days of trying to bulk up as much as possible and look like Arnold are out. Now the body image most men are looking for and most women find attractive is that of a professional sprinter. They are lean and toned with just the right amount of muscle and body fat to turn heads wherever they go. This is not a simple look to achieve, though. You must follow the right training protocols and make sure your diet is in check.

Top 3 things to avoid at all costs.

1. Taking long rest periods during sets

The general guideline for building a great deal of mass states that you should allow ample rest time between sets to let your muscles recover. This enables you to lift maximally on your next set. While this principle still holds true for putting getting big, reducing this rest time will increase your metabolism, helping you get leaner.

Since your goal is not to achieve your maximum size, the shortened rest breaks will not hinder you in getting good muscle definition. You still need to rest enough so that you can challenge yourself, but there is no need for two-minute rest periods anymore.

2. Neglecting all forms of cardio

If you want to get that lean look, you have to do some cardio training. Former methods enforced the principle of boycotting all cardio as it burned precious calories that could potentially go toward muscle growth. This is fine if you don’t wish to control your body-fat levels, but in order to see your hard-earned muscles, cardio is essential.

3. Eating everything in sight

This was fairly typical during the “beefcake” days when every guy wanted to pack on as much mass as possible. He would eat anything he could get his hands on in the hopes that it would help add muscle to his frame. Doing this will add mass, but a greater portion of it will be body fat, bringing you further away from the toned physique you’re looking for.

Top 4 things you should do.

1. Cardio sprint training

When it comes to cardio, the preferred method is interval training. This allows you to push your body for a short period of time, and then take a period to rest and recover before going once again. It is preferable because it will also help develop your fast twitch muscle fibers and will kick your metabolism into high gear.

Any form of exercise that is very intense will help with your fat-burning process as the body will expend a great deal of calories repairing the damaged muscle tissue once you are finished your workout. Try to incorporate at least two sessions of interval training into your week — one focusing on longer intervals of one minute with two minutes of rest, and the other focusing on shorter intervals of 20 to 30 seconds with one to one and a half minutes of rest. Note: The shorter the interval, the more intense it should be.

2.Plyometric training

Plyometric training uses exercises that require you to move very quickly using only your body weight. They are great for developing explosive power and strength. Since you are not acting against a heavy weight load, you will not get the same hypertrophy effects that result in the bulky muscle look. Typical plyometric exercises are:

Box jumps: Jump onto as high of a box as you can, and then back down again. For added difficulty, try doing this off one leg.

Squat jumps: Begin by moving from a standing position down into a full squat, then rapidly push off the ground using your thigh muscles to propel yourself as high as possible. Land once again in a full squat position and repeat 10 to 15 times.

Clap push-ups: Perform the normal push-up action, but use your muscles to propel your body off the ground in the up phase. While in the air, clap your hands together and then land back into the push-up position to complete the downward portion of the exercise.

3. Circuit speed training

Circuit training is another good option for those looking to get lean and toned. It works in a similar way to supersets, but instead of working opposing muscle groups, you complete an entire circuit of exercises for your whole body. Perform one set of each exercise before moving onto the next one with little or no rest in-between. Once you finish one whole circuit, take a few minutes to rest, and then complete it again one to three more times.

Additionally, you may want to focus on increasing the velocity in which you perform the concentric (working portion) of your exercise, as this will help develop your fast twitch muscle fibers more.

4. Supersets

Supersets are an exercise technique in which you perform one set of an exercise for one muscle group, and then another set for an antagonistic group. For example, complete one set of bicep curls followed by one set of overhead tricep presses. Since these muscles oppose one another, while one is working, the other can rest. This both cuts down on your total workout time and increases the overall amount of calories burned during your training session.

Getting lean and toned is dependent on burning more calories than you take in to remove excess body fat, so anything that helps you accomplish this is a step in the right direction. Try to incorporate these types of exercises into your workout as much as possible. Good examples are chest presses supersetted with bent-over rows and leg extensions supersetted with hamstring curls.

*Also note
If you are looking to develop a defined yet muscular body, put some of these principles into effect. You do not have to be huge to be strong, and most people these days prefer a more toned appearance over a bulky look. Don’t forget to stretch, make sure your diet is free from all junk and processed foods, and make sure you are eating five to six times a day to keep your metabolism up. Once you have mastered both the workout and the diet, your physique will get noticed.

Bodybuilding enthusiasts and athletes looking to gain an inside competitive advantage constantly battle with the temptation to take steroids or not. Deciding to body build naturally is much better than taking the steroid route. There are a number of good reasons to support this statement.

First off, have you ever seen what happens to a bodybuilder when they go off muscle enhancing anabolic steroids? Two words that muscle building enthusiasts never want to hear, atrophy (get small), and strength lose.

The fact is a steroid induced bodybuilder shouldn’t stay on steroids day in and day out for years on end. It is suggested to cycle your administration, say, 6-10 weeks at a time, and then go off for an extended period of time before starting again. Weeks following going off tend to equal muscle atrophy, decreased strength, and even depression.

Natural bodybuilding may not elicit that huge, rapid spike in muscle growth in a super short time, but illustrate a long term, stable growth curve. It may take longer to develop muscle strength and size, but when you have it, you have it as long as you keep training at an intense level. However, as witnessed many times by former steroid users, a rapid shrink in size and strength occur to levels sometimes below the natural bodybuilder’s production. How much fun is that?

Take, for instance, a professional baseball player who administers generous amounts of steroids one year and hits 58 home runs, but is only able to hit 16 during his next, steroid free season.

Since we all want instant results, steroids may be attractive, but the medical side effects don’t quite seem worth it.

Is adding ten pounds of muscle more important than increasing heart disease risk, cancer risk, or manipulating your natural hormonal balance? This question is only for you to answer, not me. In my opinion,
the risks far outweigh the benefits which are only visible when you are taking steroids. Size and strength quickly decrease after ceasing steroid use.

Steroid users seem to have a greater risk of injury from the muscle tissue growing faster than the, trying to adapt, connective tissue. The workloads are more aggressive, more frequent, and with faster muscle building recovery times. Once again, do you want the injury prone “quick fix,” or the slow, but steady wins the race approach? Just remember, the natural bodybuilder will probably show better results compared to the steroid user who has not used steroids in years. Are all the health risks worth it?

Anabolic steroids are illegal if not administered by a physician. I known people who have died, and even been thrown in jail for using, and selling anabolic steroids. It just doesn’t seem worth it to me.

There can also be a sense of addiction for the non-natural bodybuilders. The performance enhancing, drug user gets a very good feeling when their bodies are pumped up and buff. However, the opposite happens when they stop the steroids, and the muscle shrinking process begins. Imagine the feeling these athletes get. Their body image quickly erodes, and thoughts of the next muscle producing cycle are rolling around in their heads.

Aside from the health, and legal risks, it also costs quite a bit of money to take muscle enhancing drugs.

Hopefully, I convinced you to not take the performance enhancing pathway, but to use your resources, and energy into training smarter. If you are a natural bodybuilder, and want an advantage, you must train in an intelligent manner. That means providing the proper intensity of muscle producing stimulus, followed by adequate rest. The natural bodybuilder must pay extra close attention to sound training practices, in order to continue that gradual, continuous climb up the muscle development ladder.

Just remember to be patient and think long term results, not quick, short term, hi-risk muscular development. If you make a chart listing all the positives versus the negatives when it comes to natural bodybuilding versus steroid induced training, the natural bodybuilding positives far outweigh the drug induced positives. Therefore, in my eyes, natural bodybuilding is a much better training system than anabolic induced bodybuilding.

By Jim O’Connor- Exercise Physiologist

Thanks to all my clients, I have been away on holidays for just over 1 month. I would just like to take this time to wish all my clients, all the very best for now, and in the future. For anyone else out there interested in my services, my testimonials speak for themselves.

Love you all,

Your trainer and Friend,

Bruno

P.S.
Future blogs are on there way, I am back in buisness.

Also
You can have a look at my photo gallery and progress results at
http://bodyspace.bodybuilding.com/Scarfdaddy/

I have worked at fitness first, all I have to say is negative things about it. I will try to be polite and professional as possible.I will tell you some of the things I have experience there, working for this corporate gym. The manager at my gym at the time, was such a douche bag. All he cared about was making sales, and letting all the trainers suffer with high rent costs, 1 year contract and lack of clients.The Personal Training Manager name was Daniel Brims, anyone receiving his request to train you, I highly urge you look elsewhere.
I had to fly back home to Canada, due to my brother being in hospital. The prick still charged me floor hours while I was back home in Canada.

Also the male receptionist at the time was a complete moron. Below are just a few out of thousands and thousands of comments made by people who have trained and have been members of fitness first. I have also left out the really nasty ones to.

Fitness First member #1:

I will make this report short and sweet.

The trainers at Fitness First are sorry excuses for trainers. My wife’s trainer explained to her how most of the trainers were certified by a truly crappy certification course that would never fly in a “real” training business. The male trainers are the worst! 20-something, horny, pestering, cocky, jerks!

In the end, I suggest NEVER SIGNING UP WITH ANY PERSONAL TRAINERS FROM FITNESS FIRST!!! Just don’t do it! If you want to get in shape, look elsewhere for training. These people are salesman first! The personal training is crappy, the contracts are binding for 6 months to 1 year. Please take my advice! I’m tired of people losing money so some corporate CEO so he can wipe his butt with $100 bill’s.

Fitness First ex-employee:

They charge way to much for personal training and the member gets no benefit from buying it from them. Its hard to sale something you don’t believe in and I am being honest to the consumer cause I truly care about being healthy. Personally ITS ALL ABOUT MONEY and NUMBERS to them. They can care less about you and the results you get. The system is a fraud and they will try to sale you anything so I would not recommend buying anything from them. I hope you take your health and fitness seriously and if you do stay away from Fitness First cause its not worth your time, money, and agony. You will become very frustrated and then its a hassle to get out of the contract you signed.

Fitness First member #2:

One of the worst gym i have ever been to. People stay away its a total rip off company. Whenever u will try to cancel the membership they will not let u do that easily. I called their head office in order to cancel my membership and i was told it will be done by the end of january 2010. But they still charged me for the month of Feb. I called again to get my money back and the lady said there is no record of my one month notice of cancelation. She says the membership can only be cancelled by the end of March.So i have to pay till the end of march in order to cancell the membership..WOW.. What an ethical company… customers have to pay for their mistakes…

Fitness First member #3:

I was a platinum member then black lable member for 6 years, this year I finally left. There standards have dropped and there is no such thing as customer services in this company. They are soooooooooooo unbelievable rude especially at there head office, its a problem to leave, they over charge you, the male personal trainers and staff perve over both men and women, borderline stalking, the a lot of the female staff eye ball you, if you even breath in the direction of any male staff for genuine exercise advice. they breach your data protection and give your number out… Well I suppose if you pay peanuts you get monkey business… Good riddens to bad rubbish… Whoooo hoooo freedom… Happy new year!

Fitness First member #4:

i hate fitness first, all there after is your money and if u stop going fitness first don’t care as long as there getting your money still, BUT if u stop paying them fitness first will put debt collectors on 2 u

so if u stop going 2 fitness first u still have 2 pay them, that just f##k up i think

stupid 12 month contract

Fitness First member #5:

They have gyms everywhere which would be great in an ethical organisation who treated you fairly, however with Fitness first, all they do it get you signed up and leave you for dead. They know you can’t cancel if you ever plan to use them again in the future because they keep raising their fees and charging join up and admin fees. I wanted to put my membership on hold for 6 months because they were too busy and I couldn’t find an available machine, so they charged me $22/month… For what? I’m not using anything. Fitness First St Leonards is run by amatures who couldn’t care less about you. They’ll never be around when you need to meet and will never reply to concerning emails. Try and cancel and it’ll take a couple of months. I’ve been with them for years but that counts for jack all!

Fitness First member #6:

I joined and cancelled within the 10 day money back period due to its blatant unprofessional half-wit reception staff. Never met anyohttp://www.brunosfitness.com/wp-admin/post.php?action=edit&post=565ne like them. Did I get my money back? Did I hell. To add insult to injury, not only had they not refund the joining fee which they promised I’d get back but the also charged me for a month membership – I’d not been to the gym to work out once! Thoroughly dissatisfied with this”organisatioon”. The manager now wants to see my bank statement as proof of the transactions which I am gladly going to take to him tomorrow. STAY AWAY!! You’ve been warned.

Fitness First member #7

Someone need to really take these pr**ks to court. I worked as a trainer there, and I was on contract. I started out with 3 other trainers, by 2 months they had already added 6 more trainers into the gym. It was impossible making an income competing against 9 other trainers while paying them $250 a week for rent. Also I told the manager Daniel Brims that, what if you where renting your home and the landlord brought home a few more tenants, shouldn’t your weekly rent go down????? CON ARTIST FIRST!!!!!Daniel Brims got a promotion at Miranda Fitness First FOR MAKE THE CORPORATION MORE MONEY, WHILE MAKING ALL THE TRAINERS AT GRANVILLE FITNESS FIRST BROKE AND STUCK ON CONTRACTS. STAY AWAY FROM THAT C*CK EYED PR*CK!!!! I hope I never run into this c*ckhead ever again, i don’t know what i would do to that ugly liar f*g mofo.

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