Wednesday, February 24, 2010

How Many Calories Do You Need to Burn for Fat Loss?

How Many Calories Do You Need to Burn for Fat Loss?

By Craig Ballantyne, CSCS, MS
Author, Turbulence Training LOOK HERE<==

If you depend on classic aerobic cardio for fat loss, you
probably spend 30 minutes on a machine trying to burn a set number
of calories.

But does that work?

Does burning 500 calories per day cause you to lose 1 pound of fat
per week?

Well, according to science, it should. But if it did, you probably
wouldn't still be reading this article.

Back in the day, I used to write a column on fat loss myths for
Men's Fitness magazine. Here's a classic weight loss topic I covered.

Myth: I need to burn 500 calories each workout to lose fat.

Possibly one of the worst inventions for fat loss was the
calorie-counting monitor on treadmills, elliptical machines, and

Because of these, millions of men and women now obsess about the
number of calories burned per session. You've probably even been
one of those people, watching it creep up ever so slowly during a
slow-cardio session. All the while knowing that you can wipe out a
30-minute, 300-calorie treadmill session with one fell swoop of the
Krispy Kreme hand.

Too many people are brainwashed into thinking that if they don't
burn 300-500 calories per session, then they won't lose fat. After
all, that is what you've been told time and time again in those
fluffy fitness/fashion magazines.

The problems with this approach to fat loss are numerous. First
off, it's difficult to say if the calorie counters are even
accurate. A story on CBS news showed that cardio machines
overestimate calorie burning by up to 20%.

Next, depending on slow cardio for advanced fat loss is relatively
useless and at the very least, inefficient. It takes a long time
for you to burn a lot of calories and one study showed that men who
only used cardio training for weight loss ended up with a reduced
resting metabolism. You are basically undoing the calorie burning
by depending only on cardio. On the other hand, guys in the same
study that used strength training didn't suffer a reduced metabolic

So what is the solution to burning fat in a faster, more efficient
method? The answer is to use strength and interval training to burn
fewer calories in less exercise time, but with a more intense form
of exercise.

Your body will burn more calories after exercise (when you use
intervals) than it does after you do slow cardio and your
metabolism will stay high. Some experts refer to this as the
afterburn effect. How do you do intervals? Well, you could sprint
for 30 seconds and rest for 90 seconds and repeat that for 6 sets -
using the bike preferably or treadmill if you are experienced with

Within that short time frame the intervals will cause your muscles
to go crazy with activity (I call it a metabolic turbulence). This
crazy metabolism boost causes lots of calorie burning after
exercise to get your body back to normal. The result is you would
end up burning more fat and more calories in the post-exercise
period as your body tries to get things under control.

Now there is one time where you'd want to count calories, but that
is when you are counting up and determining how many calories you
eat per day. Again, you can wipe out an entire workout's work in
less than a minute simply by eating garbage. Without some structure
and discipline to your nutrition, there is nothing that even my
programs can do to help you lose fat.

So exercise nutrition control and interval training. These are the
two anti-calorie counting methods that will help you lose fat and
get lean.


Monday, February 22, 2010

10lbs in 10 Days for 10 people

First I'd like to say..I haven't really pushed this since LAST YEAR, but the time is hear AGAIN.

I know many of you had a New Year fitness resolution and now we are weeks away from Spring...Summer is around the corner

Some of you have started a weight loss program and things are not moving as fast as you would like.

Some of you are yet to start, and are feeling a little like you failed.

So here we are...Is there a solution?...YES

We used to call it the fitness JUMP START!!! Now it's turned into
THE 10 DAY Weight Loss Jump Start/ Detox Program:
==>Get it Here<==

This is the formula I would use when someone calls in DESPERATE Need of help..

They Have a Wedding in 10 days or less
They need to get in a bathing suit in 10 days or less
High School Reunion is in 10 days or less
Office Party You need to fit in to a New Dress for in 10 days or less

What ever the circumstances might be, this is not a weight loss solution to a long term problem...This is a short term solution to a long term goal...

BUT...if you can lose more weight ( 10lbs or More) in the Next 10 days than you did last year, that will definitely give you the JUMP START YOU Need...

Now like I said before...I Stopped DOING THIS..why because it's a short term solution...

==>Get it Here<==

But I realize, some of you might need that extra kick...

So, I will be Opening the NEW Ft Lauderdale Bootcamp next week...That Means Starting Today I will take on the First 10 People that want to take advantage of this and Walk You Through The whole Program for 10 Days , then I'm focusing on 2 more Bootcamp locations and Then I won't be offering this Program again till...well I really don't know till when.

I will ONLY offer this for the first 10 people anywhere in the WORLD to respond...WHY?

This will be a 10 day instruction program delivered via email and phone ONLY

Every 2 days for 10 Days you will get the exact instructions I give my "SPECIAL" needs clients

Why only 10 people..? You will need help and direction and I have boot camps to teach and other clients to help..more than 10 people on this Fitness JUMP START will be to many

Enough said, Its You and Me for 10 Days via Phone and Email...You can drop 10lbs or More

How much???

$17.50 per day...that's right that's it..$175 for the same program I never sell to anyone, and ONLY use in special circumstances...

You Can ==>Get it Here<==
Special FREEE Bonuses;

Get A 12 Day Menu Plan to Keep You Going The 2 weeks after Your Detox.
Get and One of 6 or ALL 6 Special Reports;
FREE REPORT #1 - 10 Healthy Meals, In 10 Minutes or Less... And They Taste Terrific!
FREE REPORT #2 - 5 Anywhere, Anytime Exercises for Losing the Love Handles and Getting Rid of the Gut... Fast
FREE REPORT #3 - Tight, Toned and Terrific In 10 Minutes A Day: The Official Fitness Guide For Busy People
FREE REPORT #4 - How to Be A Hot Bikini Mom At Any Age: 7 Simple Steps For Getting Your Body Back Now
FREE REPORT #5 - The Ultimate Body Transformation Secret... And It's Not What You Think
FREE REPORT #6 - Revealed: The ONLY 3 Exercises You Need for A Sexy Stomach, Tight Tush and Toned Thighs

Get It All Just By Clicking Below....We Start Sunday, and I can Really Only Take 10 People...Sorry..
==>Get it Here<==

Have A Great Weekend


PS...If I see we fill up the program to fast I will email , you later and let you know how many spots we have left....

Rafael Moret,CSCS, NASM-Cpt

Sunday, February 21, 2010

New Workshops and Sevices

Hi Everyone

Hope you're well, Nice weather today...hope its like that all week...

Well a few thigs today..

We will be having 2 Special Workshops coming up and a Whole NEW Service

#1 We will have an advanced Bootcamp class in March.. (Car pushing, Truck Tires, Sledhammers, Heavy Bags, Crazy circuits, HEAVY DUTY KETTLEBELLS...

It will most likely be on the 13th or the 20th...It will be a 2 hour class and limited to 7-8 people...The location is still TBA because we need to coordianate...the cost will be $47...

You can sign up now and it will be the first to enroll ONLY..I will have all the details this week...ALL I CAN SAY IS IT WILL BE INTENSE
==>Join Here<== #2 We will be having a SPECIAL CORE and Stretching Workshop... What's this? 45 minutes or Crazy Core (Abs, lower back..and more) a 15 minute break.. and Then 45 minutes of Stetching... This will be Someting else :) Also 7-8 people only..and also $47 It will be on a Saturday also TDA on the date And you can ==>Join here

LAST But Not Least...

This is a whole new service we are's COACH on CALL and it's for anyone interested..
What do you get???

One 30 minute Phone coaching session a week...we can go over your exercise routines, meal planning, goal setting...anything you like. (A $65 Value)

One Supermarket Tour per month, we will go grocery shopping with lables, show you what to pick and why...we take all the guess work out. (A $100 Value)

One Private Fitness Coaching session...we will come to your gym, your home, the get to train 1 on 1, you can ask questions about exercises, go through a workout,speed training, endurance training.. again anything fitness related you like.(A $125 Value)

3 weekly workouts emailed to you know what you have to do and not guess anymore...(A $75 Value)

A Sample 7 Day Meal Plan (A $75 Value)

Weekly checkin Calls just to see how you are doing and hold some accountability (A $65 Value)

All together you get $505 worth of Fitness Coaching...ALL FOR JUST $147

The Coach on Call is a monthly Program and you are free to cancel it anytime you wish..
We process you monthly payments automatically via creadit card...
Join Here

The COACH on Call program is for those interested in taking there fitness to a NEW more guessing or reading magazine, or listening to what new diet your friend is trying this month...
Join Here

You will have a Fitness coach on call, every week holding you accountable and guding you every step of the way.

*If you do not live in south Florida, we can alter the program for you, and let us know.

**If You would like to add 1 more 1 on 1 coaching session for just $50..

Join Here With 2 Coaching Sessions per Month

Any Questions...let me know..

Saturday, February 20, 2010

Bootcamp + Bootcamp = Fat Loss


Last night after Boot Camp I started planning Next Week Beatdown...I mean workout..

AND then I realized there are less than 4 weeks left until The First Day of Spring...that means BEACH TIME

What were your fitness goals when 2010 started?

How Close are you to them?

Well let me tell you what we have done in Boot Camp:

Campers have LOST 10,20 and 30lbs
Campers have dropped cholesterol points
Campers have balanced their triglycerides
Campers are Stronger
Campers have MORE energy

How are you going to Shape up during 2010?

Are you going to call it, and say I'll try again in 2011...


Join Boot Camp NOW!

You can start Tomorrow doesnt matter

But stop waiting, and telling your self "I'll start Next month"

here are the LOCATION and Links to ENROLL:

In Miami David Kennedy Park 6:15 ( 2160 S Bayshore Dr) Mon Wed Fri
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 Highland Oaks Park Mon-Wed-Fri 11:15am
In Ft. Lauderdale Tuesday and Thurs 7:15am

Our Regular Camp Cost is $249 for 4 weeks...
You get Boot Camp 3 times per week at ANY location for 4 weeks...

==>Join Here <==


(Here is the 30% OFF) COMMIT to Boot Camp NOW and Only pay $175*, same deal 3 times per week...4 weeks...ANY location and never have to renew again...

==>Get It Here:

*(this one get billed automatically every month and you are free to cancel anytime)

Yes, You will be locked in to that $175 per month rate, and you renew via credit card every month don't have to remember to do it.

And when you want to can cancel anytime...

Stop thinking about it

PS Did you know that because of the Full Body Circuits we do in our Boot Camps your body will Burn an additional 100-200 Calories...AFTER CLASS...yes on your drive Home...sitting in the Body will be BURNING up some Fat...

Join Now and save here:

Rafael Moret,CSCS, NASM-Cpt
http://www. SouthFloridaFitnessBootCamp. com

Saturday, February 6, 2010

Are you losing Motivation?


Sometimes we all lose a little bit of Motivation to exercise...but what I find interesting is HOW can you lose motivation to take care of yourself?

At the end of the day, if you exercise for weight loss, fat loss, strength, whatever the's for you...why do you let stuff get in the way...We all unconsciously know that exercise is good for us. It is fair to say that everyone wants to be healthy. At the same time, it is probably equally fair to say that most of us are not exercising enough..

I have plenty of options on our Superbowl Sale page to get you started:

But I have a lot more reaons than just That...30 Reasons...take a look here:

New Brain Cell Developement
Cognitive and mental function enhancement
Prevention of Cardiovascular disease
Cholesterol lowering effect
Prevention and control of type 2 diabetes
Blood pressure lowering
Prevention of neoplastic (cancer) diseases
Reduced risk of stroke
Weight control
Muscle strength
Attractive body
Bone strength
Strong immune system
Better night sleep
Better sex life
Back pain remedy
Stress managment
Alternative to antidepressants
Gastrointestinal tract benefits
Alternative to hormone replacement
More confidence
To relieve hypertension.
To balance metabolism.
To help lose inches.
To improve your posture and general appearance.
To eliminate chronic fatigue.
To make you more cheerful.
To decrease LDL cholesterol and increase HDL cholesterol.
To increase flexibility.

Again We have Options for you to get sarted on a program with us here:

But thats not it...It's your Body, it's your health...take care of it

Friday, February 5, 2010

The Dark Side of Superbowl Sunday

Hi Everyone

Whether or not you're a football fan there is a very good chance you'll be heading to a Super Bowl party this Sunday.

And as you are fully aware, these parties can be VERY hazardous to your waistline. But hey, it's not hard to keep the pounds from packing on while watching (or ignoring) the Colts vs. the Saints.

Here are FOUR Super Simple tips to keep you slim this Sunday:

1) Take a Look at ALL of the SUPER SALES We Have on:
...MORE than $500 in Savings

2) Take a 15 minute walk during halftime to stimulate your metabolism and improve digestion

3) Limit alcohol consumption. Not only are these "empty calories", but they also cause you to make poor food choices. And if you're hungover on Monday, well, you'll make poor food choices the day after the game, too!

4) Sure, you can enjoy some of your favorite "guilty pleasures" but you MUST avoid hanging around the snack table nibbling on everything in site.

BONUS TIP: Oftentimes when we feel hungry it is our body craving the proper nutrients it needs to be fueled with. That's a great reason to take a Whole Foods based multi-vitamin like Prograde Nutrition's VGF 25+ => OR

See, it's not so hard! Enjoy the big game.

Yours in health,


PS Go to =>
...MORE than $500 in Savings

PPS - Yes, I'm a proud Prograde partner and I really believe in their Whole Foods based multi-vitamin => OR

Rafael Moret,CSCS, NASM-Cpt

Thursday, February 4, 2010

10 protein shake recipes


Sick of your just taking your whey protein powder with milk water? We’ve got 6 excellent protein shake recipes for you to try out for yourself. All you have to do is throw all the ingredients into a blender! Spice up your protein shake with these recipes:
10 Protein Shake Recipes:
1. Frozen Chocolate Banana:

•12 oz. Water
•4 to 5 ice cubes
•1 banana
•1 tablespoon heavy cream
•2 scoops chocolate protein powder
2. Pineapple Crush:

•4 ice cubes
•12 oz. water
•2 scoops vanilla protein powder
•1/2 cup pineapple chunks
3. Chocolate Strawberry Blast:

•1 to 2 scoops of chocolate protein powder
•6 to 8 ounces of water
•4 to 6 ice cubes
•8 strawberries
4. For Those With a Sweet Tooth:
•1 scoop of chocolate protein powder
•1 tsp of peanut butter or almond butter
•1 tsp honey
•1 tsp of coacoa powder
•1 banana
•1 cup of non-fat soy milk
•4 ice cubes
5. Church Street Blast:

•1 scoop of strawberry protein powder
•1 banana (frozen)
•1 cup of berries of your choice
•1 tsp honey
•1 cup of your favorite juice
6. Strawberry Nutty Shake:

•2 Scoops of Vanilla whey protein
•1 cup of fat-free strawberry yogurt
•6 shredded macadamia nuts
7. Peppermint Oatmeal Shake:

•2 scoops of Chocolate Protein powder
•1 cup sugar free vanilla ice cream
•1 cup oatmeal
•2 cups non-fat milk
•1.2 cup water
•a splash of peppermint extract
8: Wild Berry Blaster:

•2 scoops vanilla flavor whey protein powder
•8 raspberries
•4 strawberries
•15 blueberries
•16 ounces nonfat milk
•1/2 cup ice cubes
9: Apricot Health Protein Shake:

•1 fresh apricot, diced
•1/4 cup crushed pineapple•1/2 banana
•6 strawberries
•1 tbsp. skim milk powder
•1 1/2 cup water
•1 heaping tbsp. high- quality protein powder (optional)
•1 tsp. flax seed oil (optional)
10: Tropical Shake:

•1/2 banana, frozen
•4 strawberries, frozen
•1/2 mango
•1 1/4 cup water
•2 tbsp. frozen pina coloda mix (or 1/8 tsp. natural coconut extract)
•1 heaping tbsp. high- quality protein powder (optional)
•1 tsp. flax oil (optional)
•6 ice cubes


Tuesday, February 2, 2010

Cafe con Leche Protein Shake

Well now that you see my morning shake routine...

Here is yesterdays workout:
5 TriSets on The Freemotion Chest Press
Incline Press
Decline Fly
Flat Press

Next A Little Barbell Tri Set
4 Times around
Front Shoulder Presses

Another Super set
3 times around
Shrugs and Tricep Kickbacks

Last Super Set
Hanging Leg Raises
Machine Crunches...

All at 20 Reps

See you tomorrow