La Verdad Sobre Bajar de Peso

La Verdad Sobre Bajar de Peso...
Nunca Tendrás que hacer mas cardio lento y aburrido de Nuevo… Aunque quieras perder 10, 20, 30 libras o mas de grasa en tu estomago





==> http://www.dietas-y-ejercicios.com/

Can Miss Universe Finish A 300?

Happy Monday...

Every so often I throw in A 300 into our Boot Camps..

Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...

Well sometimes I use my version of that at Camp...

Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?

Well...let's compare

This is a "traditional" Gym workout"

5-10 minute warm up

3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)

2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)

Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)

Not A Bad Workout...you can get that in any magazine

So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...

What do you get at Boot Camp in less than 45 minutes when we do a 300?

The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps

That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...

WAIT!!!!

We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...

Boot Campers pat yourself on the back!

Non-Boot Campers: Stop Reading Magazines!

Start Working Out NOW!

CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am



click here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
to Enroll





Have a Great Week
Rafael

PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/

Eat a Cheese burger for Fat Loss

A 4oz Cheeseburger has 300 calories, 12.0g of fat and 33.0g of carbs in each sandwich...

Now let's look at some facts we already know:

Food energy is the amount of energy in food that is available through digestion.

Each food item has a specific metabolizable energy intake (MEI). Normally this value is obtained by multiplying the total amount of energy contained in a food item by 85%, which is the typical amount of energy actually obtained by a human after the digestive processes have been completed.

So everything we eat can be burned

Your body has 2 fuel systems, so to speak. There is Aerobic and Anaerobic.

"Now, the Aerobic system uses oxygen to burn fuel, and the Anaerobic system doesn't. But one does not replace the other! What happens is you start out by burning fuel with your Aerobic energy system, and once you go past the point where there is enough oxygen in your system to provide Aerobic energy to your muscles, your Anaerobic system kicks in. Think of this as your SUPRA-AEROBIC zone."

To get there, you need to get your heart rate up past what is typically referred to as the 'Target Heart Rate Zone' using common aerobics lingo. You should use a Heart Rate Monitor to measure yourself while doing this program.

So for this we need FOOD!!!

NEXT:

Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen debt."

In recovery oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation, and anabolism.

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood.

The EPOC effect is greatest soon after the exercise is completed and decays to a lesser level over time. One experiment found EPOC increasing metabolic rate to an excess level that decays to 13% 3 hours after exercise, and 4% after 16 hours. Another study, specifically designed to test if the effect existed for more than 16 hours, conducted tests for 48 hours after the conclusion of the exercise and found measurable effect existed up to the 38 hour post-exercise measurement.

So if WE PUSH...We will burn and burn and Burn....

So how much can we burn if we push????

Think about what you ate this morning.
Maybe it was a bagel, or a bowl of cereal to go along with that cup of coffee.
Now compare that to what Olympic gold medalist and swimming sensation Michael Phelps eats in the morning, and you might feel a little malnourished:
— three fried egg sandwiches with cheese, lettuce, tomatoes, fried onions, and mayo

— one five-egg omelets

— a bowl of grits

— three slices of French toast with powdered sugar

— three chocolate chip pancakes

— two cups of coffee

For lunch, Phelps drinks 1,000 calories worth of energy drinks, one pound of pasta with tomato sauce and two large ham and cheese sandwiches (with mayo) on white bread.

For dinner, Phelps’ meal consists of six to eight slices of pizza, another pound of pasta with tomato sauce, and 1,000 calories of energy drinks.

Do you need to do this?

Not unless you are training as hard as he is...

What's the point?

Stop trying to starve your self...you need to eat in order for your body to burn...and you need to be ACTIVE in order to Burn some more...

You can gain a lot of weight by skipping breakfat, having a salad for lunch, and a "lean" frozen dinner if you are not active...

The days of endless hours of long, slow, and boring cardio are a thing of the past. If you are looking for crazy results in a short amount time, high-intensity interval training is the only way to go.

Aventura and Miami Beach Boot Camps are up and running:

http://results4sure.com/aventura-fitness-boot-camp.html

All Other Locations:CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)

In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)

In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm

In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur

In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am

click here:

https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073

to Enroll

http://southfloridafitnessbootcamp.com/

It rained our first day

Hi



Yesterday was the first day at class at Aventura

http://results4sure.com/aventura-fitness-boot-camp.html



Half way through the class it started to rain, and guess what?



We worked right through it..



Saturday in Miami Lakes it rained 95% of the time we worked right through that...



I remeber watching a tropical storm aproaching as we wrapped up a class in the Grove one morning...



Does this mean you should work out in the rain?



No...but when you want it bad enough..we don't make excuses for our fitness...



We have been implementing different tabata's this week, and we will continue to...



Aventura is up and running: http://results4sure.com/aventura-fitness-boot-camp.html



All Other Locations:
CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am



click here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
to Enroll

Is Will Smith Joining Boot Camp?

Please watch the video... and then scroll down:




Out Aventura Class Starts Monday:

http://www.results4sure.com/aventura-fitness-boot-camp.html

Are you really trying to reach your fitness goals...if not...this class is not for you.

We are going to sweat...We are going to work...

See you Monday

All Other Locations:
CAMPS for 2009 are 3 times per week for 4 weeks and are $249.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am



click here:
https://www.paypal.com/cgi-bin/webscr?cmd=_s-xclick&hosted_button_id=4849073
to Enroll

The Darkest Hour of Fitness?

It's your choice really. It can be the Darkest Hour or a Shining Moment.

What the heck am I talking about?

The hour after you finish your workout is hyper-critical. Research has shown time and time again that consuming the correct nutrients within that hour makes an extraordinary difference in your fitness and fat loss results.

During that time your body is literally yearning for very specific amounts of proteins and carbs.

"You know what you feel like after you have been to one of my Boot Camps...

(Don't for get we have all NEW locations http://SouthFloridaFitnessBootCamp.com )"

Now, I realize most people think the correct thing to do is consume massive amounts of protein immediately following a workout.

But that's not what the research shows.

Bottom line: Consuming a high-quality Post-Workout shake that fuels your body with the correct amounts of proteins and carbs will, according to the research, enhance the results of your exercise efforts.

Isn't that what you want? Don't you want to be sure all that effort you are putting in is producing optimal results?

Jayson will tell you all about the research right here:

http://results4sure.getprograde.com/specials

Now, on that page you will not only discover the latest science in post-workout nutrition, but you'll also find the details on a sale you want to take advantage of.

Yes, Prograde Workout - one of my favorite post-workout shakes - is 10% off until Friday, August 14th at 11:59pm EST.

That's tomorrow, so jump on the savings right away.

Yours in health,

Rafael,

PS Don't forget Aventura Boot Camp starts Monday..get the details here: ==>Aventura Boot Camp<==

PPS - I love Prograde Workout http://results4sure.getprograde.com/specials not just for the results, but because it's so delicious and refreshin right after my training session!

'Lazy Days of Summer' Sale

Hey Everyone

Well, the guys over at Prograde Nutrition have done it again. This time they're giving you every incentive to beat the Lazy Days of Summer and make sure you don't skip your workouts.

They're put their research based Prograde Workout recovery shake on sale!

It's 10% off all this week.

Now, the really cool thing about his product is all the science behind it. Most people just don't realize how important pre and post-workout nutrition is.

Take a second out of your day to watch this very brief video on the subject. It will really open your eyes. You will probably be shocked as to how you've been missing out on the chance to get faster results from your exercise efforts.

Oh, and on this page you will also find all the details on how to save 10% off Prograde Workout.

http://results4sure.getprograde.com/specials

But hurry, because Prograde's Lazy Days of Summer Sale ends this Friday, August 14th at 11:59pm EST.

Yours in health,

Rafael
http://SouthFloridaFitnessBootCamp.com

PS - I forgot to mention, Prograde Workout is not only science based and super-effective, but it's also delicious.
Again, find out for yourself here: http://results4sure.getprograde.com/specials

Have You Been Slacking OFF??

Hi Everyone

I'll admit it: the summer weather means you have more distractions to sap your workout resolve (napping in a hammock, for example).

But a lot of people fall into a little slump sometimes...listen!! It happens, but the most important thing is to realize that you are slacking off...

This way you can stop making excuses and take action!!!

Now I know you have heard me talk about Goal setting and Timelines....and sometimes you brush it off and
Just because you're training for fat loss, better health or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.For someone interested in changing the way they look, goal setting with timelines is just as important.Let's stop putting it off RIGHT NOW!!

Let's set your next goal for the "End of summer" - that's Labor Day weekend (first weekend in September).

That's just a little more than 3 weeks from NOW!!!
Not 3 weeks from next week...3 weeks from NOW!So if you're looking and feeling little flabby this weekend that just passed this is your time to make a change
But you still need to start NOW...that's the difference...if you are thinking "yes, I need to do something, I'll start Monday"...it won't happen...don't wait anymoreHere are the fat loss basics:
You need to create a caloric deficit - no two ways about it - you must burn more than you consume.
Your diet should consist of lean proteins, fruits and vegetables. Keep starches and refined carbs to a minimum, try to eat at least 4-5 small meals per day.
Keep your water intake high
Exercise - interval training and metabolic resistance training will provide the most effective way get things going...YES that means BOOTCAMP
Try to exercise at least six days per week for the NEXT 3 weeks
Solutions...

If you live in South Florida..Join Boot Camp:
==> Join Here <==

If you don't live in South Florida...find a Boot Camp that's Good..and Join!!!

If you already come to Boot Camp...write down everything that you are eating...Let's See if you are doing the right thing

If you have been slacking on Your Water intake...BUMP it up..Right Now!

If you are still thinking about it then STOP thinking...take action

If you Join Boot Camp...I guess I'll see you tonight

-- Rafael Moret,CSCS, NASM-Cpt

http://www.SouthFloridaFitnessBootCamp.com http://www.Results4Sure.comhttp://www.Metabolism-Makeover.net