Lazaro is a Cuban personal trainer and bodybuilder based in London. He has over 35 years of experience helping clients improve their health and fitness through highly personalized training programs. Some key aspects of Lazaro's approach include training in short, intense sessions multiple times per day; following a strict diet and lifestyle regimen; and making workouts fun through dance and music. He has developed a popular training system called Cuban Cardio and provides comprehensive training plans for various fitness goals and competitions.

1. The Crazy Cuban’s
Secret
Get fit with latin spirit

2. My Secret
forever fit strong health get fit with latin spirit

3. Lazaro The Crazy Cuban
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 Lazaro as 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 Crazy Cuban
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 Crazy Cuban
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 below numbers 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 Build Tone
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 Build Tone
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 Built Tone
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 Build Tone
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 Built Tone
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 Build Tone
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.