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Bustostraining Fitness Podcast
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Content provided by Andrew Bustos. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Andrew Bustos or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Your go-to source for simple, effective fitness and nutrition advice! With nearly 20 years of experience as a personal trainer, I make workouts, nutrition, and mindset easy to understand and apply. Whether you're short on time, new to exercise, or just need motivation, this podcast is here to help. No complicated programs—just real talk, practical tips, and strategies to help you get stronger, leaner, and healthier. Let’s keep it simple, stay consistent, and build a body that supports your best life!
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327 episodes
Mark all (un)played …
Manage series 1509395
Content provided by Andrew Bustos. All podcast content including episodes, graphics, and podcast descriptions are uploaded and provided directly by Andrew Bustos or their podcast platform partner. If you believe someone is using your copyrighted work without your permission, you can follow the process outlined here https://player.fm/legal.
Your go-to source for simple, effective fitness and nutrition advice! With nearly 20 years of experience as a personal trainer, I make workouts, nutrition, and mindset easy to understand and apply. Whether you're short on time, new to exercise, or just need motivation, this podcast is here to help. No complicated programs—just real talk, practical tips, and strategies to help you get stronger, leaner, and healthier. Let’s keep it simple, stay consistent, and build a body that supports your best life!
…
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327 episodes
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Bustostraining Fitness Podcast
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Time-Efficient Workouts for People with Full-Time Jobs Life’s busy — between work, family, and other responsibilities, finding time for fitness can feel impossible. But here’s the good news: you don’t need endless hours at the gym to stay fit. Efficient workouts tailored to your schedule can help you stay strong, lose weight, and feel energized. Go for AMRAP or EMOM Workouts AMRAP (As Many Rounds as Possible) and EMOM (Every Minute on the Minute) routines are perfect for maximizing time. Grab a kettlebell and try a 15-minute AMRAP with exercises like swings, squats, and presses. Strength and Cardio Combo Combine strength moves with cardio bursts to save time. Think squats followed by jumping jacks or kettlebell deadlifts followed by mountain climbers. Morning Quickies Set your alarm 20 minutes earlier and crush a short workout before the chaos begins. You’ll boost your metabolism and start your day strong. Lunchtime Power Moves If mornings aren’t your thing, use part of your lunch break for a brisk walk or a 15-minute circuit. Active Family Time Get the family involved! Go for evening walks, do a quick circuit in the living room, or challenge your kids to a plank contest.…
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Bustostraining Fitness Podcast
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1 How to Incorporate Strength Training to Prevent Age-Related Muscle Decline 18:01
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As we age, maintaining muscle isn’t just about looking good—it’s essential for staying strong, independent, and healthy. After 30, our bodies naturally lose about 3-5% of muscle mass every decade. But here’s the good news: strength training is your secret weapon to combat this decline! Strong muscles mean better mobility, improved balance, and reduced risk of injury. Plus, it boosts your metabolism, which helps manage weight and keeps you feeling energized. Here’s how to start incorporating strength training into your routine to stay strong and resilient: You don’t need fancy equipment or hours in the gym. Start with your bodyweight—try squats, push-ups, or planks. Gradually add resistance like kettlebells, dumbbells, or resistance bands as you get stronger. Prioritize compound exercises that work multiple muscles at once. Moves like kettlebell swings, deadlifts, rows, and lunges are great for building functional strength. You don’t need to lift weights every day. A couple of sessions per week is enough to maintain and build muscle. Be consistent, and you’ll notice the difference! Strength training is about progress, not perfection. Listen to your body, stretch regularly, and ensure you’re getting enough protein to support muscle repair and growth. If you’re unsure where to start or how to perform exercises safely, working with a personal trainer is a game-changer. They can customize a program that fits your goals, age, and fitness level. Why Strength Training Matters 1️⃣ Start Simple 2️⃣ Focus on Big Movements 3️⃣ Commit to 2-3 Days a Week 4️⃣ Don’t Forget Recovery 5️⃣ Work with a Trainer…
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Bustostraining Fitness Podcast
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1 How to Start Exercising After Years of Being Inactive! 21:06
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Start Slow. Set Realistic Goals. Find Activities you enjoy. Prioritize Consistency over Intensity. Listen to your body. Get Support.
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Bustostraining Fitness Podcast
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1 How to Prioritize Fitness in a Busy Schedule? 15:33
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How to Prioritize Fitness in a Busy Schedule? Got a packed day? Fitness can fit in! Here’s how: 1️⃣ Set a time —Make it non-negotiable. Even 10-15 min counts! 2️⃣ Morning moves —Knock it out early, before distractions pile up. 3️⃣ Use short workouts —AMRAPs, EMOMs, kettlebell circuits; high intensity, low time. 4️⃣ Sneak in activity —Take the stairs, stretch during calls. 5️⃣ Plan ahead —Schedule your workouts like a meeting. You’ve got the time—you just need to make it happen!…
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Bustostraining Fitness Podcast
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Realistic Weight Loss Goals for People Over 40 🥗💪 Weight loss after 40 can feel like an uphill battle, but it doesn’t have to be! Setting realistic goals is the key to staying motivated, improving your health, and achieving lasting success. Here’s how to approach weight loss the smart way: Forget the quick fixes. A healthy, sustainable weight loss goal is 1-2 pounds per week. This ensures you’re burning fat—not muscle—and building habits that last a lifetime. Weight isn’t everything! Celebrate gains in muscle strength and energy levels as much as changes in your weight. Building muscle helps your body burn more calories even when you're resting! Skip the extreme diets. Start with small adjustments like reducing portion sizes or swapping sugary snacks for protein-packed options. A manageable calorie deficit will help you lose weight without feeling deprived. After 40, muscle preservation is key to maintaining a healthy metabolism. Add strength training (hello, kettlebell swings!) to your routine 2-3 times per week. It’s a game-changer for burning fat and keeping your body strong. Focus on whole foods like lean protein, veggies, fruits, and healthy fats. These keep you full longer and provide the nutrients your body needs to thrive. Weight loss after 40 takes time. Don’t get discouraged by slow progress—it’s normal! The goal is to build a healthier lifestyle, not just to reach a number on the scale. 1️⃣ Aim for 1-2 Pounds Per Week 2️⃣ Focus on Body Composition, Not Just the Scale 3️⃣ Create a Calorie Deficit That Works for You 4️⃣ Incorporate Strength Training 5️⃣ Prioritize Nutrition Quality 6️⃣ Be Patient With Your Progress…
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Bustostraining Fitness Podcast
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Ditch the crash diets! Quick fixes may drop pounds fast, but they don’t last. Here’s how to achieve lasting weight loss: 1. Small Steps, Big Wins – Swap out soda for water or add an extra serving of veggies. 2. Build Habits, Not Restrictions – Sustainable changes stick better than strict diets. 3. Move Consistently – Regular walks or workouts beat short bursts of extreme exercise. 4. Prioritize Protein – Helps keep you full and fuels your muscles. 5. Enjoy What You Eat – Healthy eating doesn’t have to be boring! 6. Stay Patient – Real change takes time, but it’s worth it.…
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Bustostraining Fitness Podcast
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1 Busting Common Fitness Myths About Weight Loss & Strength Training 16:11
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When it comes to fitness, weight loss, and strength training, there’s a LOT of misinformation out there. Let’s clear things up by busting some of the most common myths that might be holding you back! Myth 1: “Lifting weights will make you bulky.” Fact: Strength training won’t turn you into a bodybuilder overnight. Lifting weights helps you build lean muscle, which boosts your metabolism and helps with weight loss. More muscle = more calories burned, even at rest! Myth 2: “You need to do tons of cardio to lose weight.” Fact: While cardio is great for heart health, it’s not the only key to weight loss. A balanced routine of strength training and nutrition is far more effective for sustainable fat loss. Cardio + strength training = winning combo. Myth 3: “You can spot reduce fat in certain areas.” Fact: Unfortunately, you can’t choose where your body loses fat. Fat loss happens all over, so focus on full-body workouts and a consistent routine. Trust the process, and you’ll see results! Myth 4: “More exercise is always better.” Fact: Overtraining can lead to injury, burnout, and even weight gain. Quality beats quantity—focus on consistency, rest, and recovery to achieve the best results. Myth 5: "You have to diet to lose weight.” Fact: It’s not about extreme dieting—it’s about making healthy, sustainable changes. Instead of deprivation, focus on balanced meals, portion control, and nourishing your body with the right foods. Don’t let these myths stand in the way of your fitness journey! The key to success is balance, consistency, and understanding what really works…
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Bustostraining Fitness Podcast
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1 Fitness Isn’t About Outdoing Others; It’s About Outdoing Yourself! 20:15
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When it comes to fitness, remember this: It’s not about outdoing others; it’s about outdoing yourself. 🌟 Focus on your own progress and personal growth. Every day is an opportunity to be stronger, healthier, and better than you were yesterday. Why Outdoing Yourself Matters: 🔥 Personal Growth Your fitness journey is unique to you. By focusing on your own progress, you’re celebrating personal achievements and pushing your own limits. 💥 Reduces Pressure Comparing yourself to others can be discouraging. Shift your focus to your own progress to reduce unnecessary pressure and stay motivated. 🌟 Builds Confidence Every improvement, no matter how small, boosts your confidence. Celebrate each step forward and acknowledge your efforts. 🚀 Encourages Consistency When you measure success by your own progress, you’re more likely to stay consistent and committed to your fitness goals. How to Focus on Outdoing Yourself: Set Personal Goals Create fitness goals that are specific to you. Track your progress and celebrate each milestone. Reflect on Your Progress Regularly review how far you’ve come. Reflecting on your journey helps you appreciate your growth and motivates you to keep going. Avoid Comparisons Focus on your own path and achievements. Everyone’s journey is different, and your progress is what matters most. Embrace the Journey Enjoy the process of becoming a better version of yourself. Every day is a chance to improve and grow. Fitness is a personal journey.…
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Bustostraining Fitness Podcast
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1 Push yourself --- Because No one else is going to do it for you! 20:15
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Here’s a simple truth: Push yourself because no one else is going to do it for you. 💪 When it comes to reaching your goals, whether in fitness, career, or personal growth, you’re the one who has to put in the work. No one else can do it for you. It’s up to you to take control, put in the effort, and make things happen. Why You Need to Push Yourself: 🚀 Self-Motivation Success starts with you. Relying on others won’t get you where you want to be. Your drive and determination are what will carry you through. 💥 Achieving Your Full Potential Pushing yourself is how you unlock your full potential. It’s about challenging your limits and discovering just how far you can go. 🌟 Building Confidence When you push yourself, you build confidence in your abilities. Each small victory reinforces your belief that you can achieve bigger things. 🏆 Owning Your Success There’s nothing more rewarding than knowing you earned your success. When you push yourself, the results are truly yours. How to Start Pushing Yourself: Set Personal Goals Identify what you want to achieve and set clear, actionable goals. Make sure they’re challenging enough to require effort. Take Initiative Don’t wait for the perfect moment or someone else’s approval. Start now and take the first step towards your goals. Stay Accountable Hold yourself accountable. Track your progress and adjust your efforts as needed to keep moving forward. Embrace the Grind Success doesn’t come easy. Embrace the hard work and the challenges. That’s where growth happens.…
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Bustostraining Fitness Podcast
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The Importance of Muscle Preservation as You Age As we get older, maintaining muscle isn’t just about looking fit—it’s essential for living a strong, healthy, and independent life. But did you know that after the age of 30, we can lose 3-5% of our muscle mass per decade ? This process, called sarcopenia , can impact everything from mobility to metabolism if we don’t take steps to preserve it. Here’s why muscle preservation should be a top priority as you age: 1️⃣ Protects Bone Health Strong muscles help support your bones, reducing the risk of fractures and osteoporosis. Weight-bearing exercises like resistance training help stimulate bone growth and make you less likely to experience bone loss as you age. 2️⃣ Improves Mobility & Balance Muscle strength is crucial for everyday activities—whether it’s walking, climbing stairs, or even getting out of a chair. Keeping your muscles strong helps maintain your independence and reduces the risk of falls. 3️⃣ Boosts Metabolism Muscles burn more calories than fat, even when you’re resting. By preserving muscle mass, you help keep your metabolism firing, which can prevent unwanted weight gain and help with weight management over time. 4️⃣ Enhances Quality of Life Stronger muscles mean you can enjoy more activities, like hiking, playing with your grandkids, or carrying groceries without feeling worn out. Muscle preservation gives you the energy and stamina to stay active and do the things you love for longer. 5️⃣ Supports Longevity Studies show that muscle mass is a significant indicator of longevity. Keeping your muscles strong through regular strength training can actually extend your life by lowering the risk of chronic diseases like diabetes and heart disease. How to Preserve Muscle as You Age: • Strength train 2-4 times a week with weights, resistance bands, or bodyweight exercises. • Prioritize protein-rich foods to support muscle repair and growth. • Stay active with cardio and mobility work to support overall fitness and flexibility. It’s never too late to start building and preserving muscle! Start today, and your future self will thank you.…
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Bustostraining Fitness Podcast
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In this episode, we’re tackling the one thing that’s holding you back—excuses! Join Andrew as he dives into why excuses don’t burn calories and how to turn them into action. Learn how to boost your energy, improve your mood, strengthen your body, and burn calories with simple, effective strategies. From quick home workouts to setting small goals and finding a workout buddy, Andrew shares tips to help you stay on track with your fitness journey. Tune in for motivation, accountability, and a reminder to get moving—your body and mind will thank you!…
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Bustostraining Fitness Podcast
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1 Fitness Isn't a Destination, It's a Journey 15:49
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Fitness Isn’t a Destination, It’s a Journey! Let’s talk about something important: Fitness isn’t a destination, it’s a journey. 🌟 Too often, we set fitness goals like reaching a certain weight or running a specific distance. While goals are great, it’s crucial to remember that fitness is about the ongoing process and the lifestyle we build around it. Why is Fitness a Journey? 💪 Consistency Over Perfection It’s about showing up regularly, not about being perfect. Every workout, no matter how small, is a step forward. 🌱 Personal Growth Fitness teaches us patience, perseverance, and resilience. It’s about growing stronger, both physically and mentally, over time. 🎯 Long-Term Health Aiming for a lifelong commitment to health and wellness helps us maintain our physical and mental well-being as we age. 💥 Enjoy the Process Find activities you love—whether it’s hiking, dancing, lifting weights, or yoga. Enjoying your workouts makes the journey more fulfilling. 🏅 Celebrate Small Wins Every milestone counts, whether it’s lifting heavier weights, running a bit farther, or simply feeling more energetic. Celebrate these moments! Remember: Fitness is about making sustainable, healthy choices every day. It’s about creating a balanced lifestyle that you can maintain in the long run. What are your favorite ways to make your fitness journey enjoyable?…
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Bustostraining Fitness Podcast
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Dreams don’t come true by wishing—they become reality through hard work and dedication. Don’t wish for it, work for it! 🌟 Every goal, big or small, requires effort and determination. Stop wishing and start doing. Your goals are within reach! Why Hard Work Matters: 🔥 Turning Dreams into Reality Wishing is passive, but hard work is active. Every bit of effort you put in moves you closer to your dreams. 💥 Building Character Working hard teaches you resilience, perseverance, and discipline. These qualities are essential for achieving any goal. 🌱 Continuous Improvement Dedication to your goals leads to continuous self-improvement. Each step forward makes you stronger and more capable. 🏅 Sense of Achievement There’s nothing more satisfying than reaching a goal you’ve worked hard for. The sense of accomplishment is priceless. How to Start Working for Your Goals: Set Clear, Achievable Goals Know what you want to achieve. Break down big goals into smaller, manageable steps. Create a Plan Outline how you will reach your goals. A clear plan keeps you focused and on track. Stay Consistent Consistency is key. Make working towards your goals a daily habit. Embrace the Process Enjoy the journey. Learn from your challenges and celebrate your progress. Stop wishing and start doing today! What’s one goal you’re working towards? Share it in the comments below and let’s support each other in making our dreams a reality!…
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Bustostraining Fitness Podcast
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We’ve all been there—wanting to make a change but feeling stuck at the starting line. The hardest part is starting. Begin today! 🌟 Taking the first step can feel daunting, whether it’s starting a new workout routine, eating healthier, or pursuing a new goal. But here’s the truth: the journey begins with a single step. Why is Starting So Important? 🚀 Momentum Once you take that first step, you’ll build momentum. Each action leads to the next, and soon you’ll find yourself making progress. 🎯 Overcoming Fear Starting helps you conquer the fear of the unknown. It’s the first step towards breaking through barriers and achieving your goals. 🌱 Personal Growth Beginning something new challenges you and helps you grow. It’s an opportunity to learn more about yourself and your capabilities. 💥 Building Habits Starting today means you’re one day closer to forming positive, lasting habits that support your goals. 🏅 Immediate Benefits The sooner you start, the sooner you’ll experience the benefits. Whether it’s more energy, better health, or a sense of accomplishment, starting today means reaping the rewards sooner. Ready to Start? Here’s How: Set a Small Goal Begin with something manageable. Small steps lead to big changes over time. Take Action Now Don’t wait for the perfect moment. Start now, even if it’s just a tiny step. Celebrate Your Start Acknowledge the courage it takes to begin. Celebrate this important milestone. What have you been wanting to start?…
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Bustostraining Fitness Podcast
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1 Unlock the Secrets to Effective Weight Loss with the Right Cardio! 11:37
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Ready to shed those extra pounds and boost your energy levels? Cardio should be your go-to! But not all cardio is created equal. In this episode, we’re diving into the top cardio strategies that will help you lose weight and keep you energized. 💪 High-Intensity Interval Training (HIIT): Forget those long, boring cardio sessions. HIIT is your new best friend! Short bursts of intense activity followed by quick rest periods torch calories and rev up your metabolism even after you’re done. It’s efficient, effective, and a major time-saver! 🏃♂️ Steady-State Cardio: Sometimes, consistency is key. Steady-state cardio—like jogging, cycling, or brisk walking at a moderate pace—is perfect for building endurance and burning fat. Aim for 30-45 minutes a few times a week. It’s gentle on your joints and a great way to wind down after a busy day. 🌟 Incline Training: Take your workout to the next level by adding inclines. Whether hiking a hill or using an incline treadmill, working against gravity burns more calories and targets different muscles. It’s a powerful way to boost your cardio routine and accelerate fat loss. 🚴 Cardio Kickboxing: Who said cardio has to be dull? Cardio kickboxing is not only a killer calorie burner but also a fantastic stress reliever. It combines cardio benefits with improved strength and coordination, plus it’s a blast! 🏊 Swimming: Looking for low-impact exercise? Swimming is your best bet. It offers a full-body workout, enhances cardiovascular fitness, and burns a ton of calories without stressing your joints. Remember, the best cardio is the one you enjoy and can stick with consistently. Mix it up, keep it exciting, and remember—consistency wins the long game! Ready to start your weight loss journey? Share your favorite cardio workouts or tips below, and let’s motivate each other to stay fit and fabulous! 💥 Tune in and transform your cardio game today! 🎧…
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