Yesterday, in Part 1  Sandro discussed staying motivated, fitness buddies and trends that have come and gone in the fitness industry.

In today’s concluding part he reveals his own fitness regime and plans for his next book.

Read on for advice from one of the best in the business with over a decade of experience.


6. What is your personal fitness routine for the week? Are there any fitness goals you’re still aiming for yourself?

I exercise 5 times a week, weight lifting.  Yes, my personal goals are to continue increasing my strength in all the big muscle groups.  I’m happy with my physique and my strength but there’s always more to do.  I think I’m a person that always aims for more when I have achieve my last goal, this is the reason why I’m still aiming to lift heavier weights.

My program design changes every two months.

I focus on all big muscle groups and I divide my muscles, either by two muscles at day with 4 different exercises per muscle, 5 sets from 8 to 10 repetitions, 4 times a week and do one circuit training a day joining sessions with Custom Body Fitness members.

Or I work my all upper body one day and lower body the other day doing 1 exercise per muscle group, 5 sets from 8 to 10 repetitions 5 times a week.

I run or hike 3 to 4 times a week.  Even though it helps with my fitness, I do it for my mental sanity. Also I stretch twice a week.

7. You mentioned that you’re currently studying Psychology. How important do you find the relationship between taking care of the mind and taking care of the body?

We are what we think and therefore, what we believe.  The mind is the most powerful organ in the body.  If we can’t control our mind, we can’t control anything. Consequently we are a reflection of our beliefs.  Before we can have a healthy body we need to have a healthy mind.

8. You’ve written a very interesting article on how food can be an addiction. How did you first find the perseverance to stop eating tempting foods?

There are many factors that do contribute to my decisions.  First, I found out how bad many “foods” are for my body and the motivation to stay healthy.  Without the motivation to stay healthy there is no need to make good choices about food.

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Second, I discovered that eating healthy foods make me feel energetic, alive and with no stomach discomfort.  My mind is clear and I don’t get sick as often.

Last, I learned that that the brain and the body have neuron connections that become stronger as we continuously practice good habits.

We need to continue practicing until we master the new behavior.  Therefore, me giving up once in a while to the wrong foods was not a sense of being defeated, but a reminder to continue practicing my good habits and eat healthy.

9. Do you find that counting calories or eating intuitively is better?

My thoughts about counting calories are the same as dieting.  They work for a short period of time, but then people go back to the same.

1. What I have found out is that the first step is to find the right foods. 

100 calories from broccoli are not the same than 100 calories from beer.

2. The second step is to eat on a schedule. 

When people eat the right foods with the right schedule, it is hard to over eat calories. The next step is to know why the individual eats. It can be emotional, stress induced, state of mind or because she or he is hungry.  Once all these requirements are met, it is difficult to overeat and continue calories become useless.

10. Your book ‘Lose Weight Permanently: Effective Body Transformation Through Lifestyle Changes’ came out last year. What inspired you to write it and do you have plans to write any more?

Books are the reason for my progression.  Many people write for entertainment and others to give instructions to overcome difficulties in life.  I found that self-help books, how to do, and testimonials are books that set a pattern to follow to overcome difficulties.

These people are knowledgeable because they have acquired personal experiences, other experience through reading and by making their own conclusions through meditation.

I got inspired to write the book to help others I can’t reach personally. 

I want to give them the basic factors they need to overcome their fitness and health difficulties. Thanks to many other people who have written books, I have become the person who I am and understand that I can get and achieve whatever want.  Therefore, I want to help others do the same.

Yes, I’m working on a book that talks about how to find genuine happiness. My plan is to have it publish by the end of this year or beginning of the next one.

Connect with Expert Sandro Torres.

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