Tuesday, August 31, 2010
Today is the BIG Day..
It's September 1st
I have my long awaited meeting at 12pm
So I thought of a cool way to CELEBRATE
I am throwing a ONE DAY SALE...but what's different?
This will be our LAST SALE EVER!!!
I have 2 Spots for 1 on 1 coaching available and some Cool bootcamp options.
Go to: http://results4sure.com/one-day-sale.html
BTW I am taking the page down at 1pm so if you want to take advantage of this go NOW:
and then our NEW site should be up Soon...be on the look out.
"What happens if you don't do this? What happens if you don't make this change?"
Happy Hump Day
Rafael Moret,CSCS, NASM-Cpt
Wednesday, August 25, 2010
Tuesday, August 24, 2010
Happy Hump day
So I was talking to a client yesterday and they were saying that they are getting Very busy at work and cant always make their sessions with me...and they are having a hard time eating right with the kids going back to school and everything...
So we were trying to figure out a way to make everything easier for them...
So I thought...what about Mobile updates...
Imagine waking up in the morning and having your workout for the day in your text messages?
and outlined like this:
Hardcore Fatloss Workout
Metcon Circuit- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.
dumbbell reverse lunges
stability ball plank
Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.
pullup or bodyweight row
crossbody mountain climber
dumbbell rear delt raises
Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).
Imagine your meal plan outlined through out the day like this:
1.0 cup Milk skim,
1.0 pack Oatmeal instant plain Quaker Extra
WOULD THAT MAKE EVERYTHING EASIER FOR YOU?
Well I am getting ready to launch this new service..and like everything I like to TEST..so I will have more details on it tomorrow and would like to test it with just a few people..it's going to be about $22 per week..
If you want in before I let the cat out of the bag..respond to this email
Rafael Moret,CSCS, NASM-Cpt
Sunday, August 22, 2010
A Real World in YOUR Face Test..
My Girlfriend Nathalie:
in 2 weeks she will be hosting the Miami Bellydance Convention... ( http://miamibellydanceconvention.net ) Over Labor day weekend Belly dancers from All over the world will be here in Miami for a weekend of workshops, competitions and shows...and she is the host...so she needs to look her best!!
Now not even for a minute do I think she doesn't look her best now...but she wants to polish up...and lucky for her I specialize in quick results.
So I will be recording all of her workouts and posting them and she will be using my simple meal plan..
Right now I have 20 spots left here: http://results4sure.com/simple-plan-for-47.html
It's only $47...but guess what in 2 weeks when she is done with it and I re-release it to her almost 2 million youtube viewers and thousands of face books fans...the cost for guaranteed results will go up...
My tip grab one of the last 20 spots and use the same meal plan one of the BEST belly dancers on the planet uses.
I will be osting everything on this blog
Once again 20 spots left: http://results4sure.com/simple-plan-for-47.html
Tuesday, August 10, 2010
Wow the last few days..well out of control is all I will say
I've been talking to some people about how they take a day off and then 2 and 3 and before you know it...it's been 3 weeks..
Listen things will always come up...life is always changing...But I tell you what, don;t bail on your workouts when you dont really need to..Sure things happen, but if you skip Monday because you were tired, and then something happens on Wed..I'm sure by Friday you are thinking you will start on Monday...
DON"T Do that..specially you Bootcampers...45 minutes is all we need. and I can guarantee 1 FULL BODY workout at camp with us is better than Not doing anything..
So just a quick weekend recap..
I put out a Portion Control guide, on how you can measure food portions when you are not sure what they look like.
Here is the link for it (click it and it will open up + there is a cool offer on the bottom of it)
Ok...Bootcamps..well it seems Doral is still on hold...I am looking at other locations and times so any Ideas or suggestions are welcomed.
I am TESTING out New Workout Plans this month as I start planning for the fall...Things you might see:
3 station circuits will multiple reps..
FULL BODY Blow out stations
Finally the 1,000 rep workout
The reason I try so many things is because I try and help alot of different people...like the meal plans.
We have the 14 Day Fat Blast
the 10 day detox
The 28 Day Extreme Fat Loss
Regular Calorie Based Meal Plans...
and Coming up...Simple Solutions Fat Loss...The Last Meal Plan you will ever Need.
I won't go in to details on this...but based on ALLLLLLLLLL the feed back I get, this will SOLVE alot of the problems with sticking to your diet.
Last before today Fit Tip:
The muddy buddy race!! We are training for this starting tomorrow..it's a 6 Mile run and cycle with obstacles in November..more details will come.
Ok..Here is my tip..Don't argue with Science and Facts just because you think you tried something 1 day or for 1 week and you dint think it worked for you...(sorry if tht hurts your feelings)
1. Metabolic Resistance Training
Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.
A couple of studies to support this:
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.
This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.
Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.
Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.
Kramer, Volek et al.
Influence of exercise training on physiological and performance changes with weight loss in men.
Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.
Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.
High Intensity Anaerobic Interval Training
The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!
The landmark study in interval training was from Tremblay:
Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8
This study pitted 20 weeks of endurance training against 15 weeks of interval training:
Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)
The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).
Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.
Now...if your training like this (yes this is what we do at Bootcamp) then you need to take a really good look at what you are eating if you are not seeing results..now Notice how I said results...not results you want...why because sometimes we for get how long it took you to get to that point and then you want it to change like yesterday...
Workout hard, eat right and enjoy the way it feels!
Rafael Moret,CSCS, NASM-Cpt
Friday, August 6, 2010
Well like I said yesterday...I was going to talk about eating today...so I figure I adress some MYTHS and then over the weekend more specific things...
And how would you like 197 low fat recipes??? I'm giving away an ebook with 197 low fat recipes on Facebook...join our Fanpage (under Addicted to Bootcamp) and I will send you the ebook via email...to much trouble? Go on our Blog: http://floridafitnessbootcamp.blogspot.com / and on the right side you can join our fanpage.
Need to lose weight? Before you give up the late night munching and go on a no-fat detox frenzy to kick your sluggish metabolism into shape, read what the experts have to say about these popular dieting myths.
Low-fat or no-fat diets are good for you.
A low-fat diet can help weight loss, but don't cut out fat altogether.
Leading dietician Lyndel Costain says: 'People tend to think they need a low-fat diet to lose weight, but you should still have a third of your calories coming from fat.'
The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.
Lyndel Costain adds: 'As a guideline, women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men).
'There's no need to follow a fat-free diet. Cutting down on saturated fats and eating unsaturated fats, found in things like olive oil and avocados, will help.'
Crash dieting or fasting makes you lose weight.
This may be true in the short term, but ultimately it can hinder weight loss.
Claire MacEvilly, a nutritionist at the MRC Human Nutrition Research Centre in Cambridge, explains: 'Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue.'
The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis.
This means your body will need fewer calories than it did previously, making weight gain more likely once you stop dieting.
It's also why exercise is recommended in any weight-loss plan to build muscle and maintain your metabolic rate.
Claire MacEvilly adds: 'Fasting can also make you feel dizzy or weak so it's much better to try long-term weight loss.'
Food eaten late at night is more fattening.
Many diets tell you not to eat after a certain time in the evening. They say the body will store more fat because it is not burned off with any activity.
A study at the Dunn Nutrition Centre in Cambridge suggests otherwise.
Volunteers were placed in a whole body calorimeter, which measures calories burned and stored.
They were fed with a large lunch and small evening meal for one test period, then a small lunch and large evening meal during a second test period.
The results revealed the large meal eaten late at night did not make the body store more fat.
It's not when you eat that's important, but the total amount you consume in a 24-hour period.
Lyndel Costain adds: 'It is true that people who skip meals during the day, then eat loads in the evening are more likely to be overweight than those who eat regularly throughout the day.
'This may be because eating regular meals helps people regulate their appetite and overall food intake.'
A slow metabolism prevents weight loss.
This is a common myth among dieters who are struggling to lose weight.
Studies have shown that resting metabolism - the number of calories used by the body at rest - increases as people become fatter.
In other words, the larger you are, the more calories you need to keep your body going and the higher your metabolism.
Clare Grace, research dietitian at the Queen Mary University of London, says: 'Weight gain occurs when the number of calories eaten is greater than the number used up by the body.
'Unfortunately, people are becoming increasingly sedentary, burning off less and less calories, and it seems likely this is a crucial factor in the increasing numbers struggling to control their weight.'
Fattening foods equal rapid weight gain.
Believe it or not, true weight gain is a slow process. You need to eat an extra 3500 calories to gain one pound of body fat (and vice versa for losing it).
Lyndel Costain explains: 'If the scales say you've gained a few pounds after a meal out, it's largely due to fluid, which will resolve itself - as long as you don't get fed up, and keep overeating!
'A lot of people feel guilty and think they've blown their diet if they eat rich foods. But, how can a 50g chocolate bar make you instantly put on pounds?
'For long-term weight control, balance high-fat foods with healthy food and activity.'
Low-fat milk has less calcium than full-fat milk.
Skimmed and semi-skimmed milk actually have more calcium, says dietician Alison Sullivan, because the calcium is in the watery part, not the creamy part.
She says: 'If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat.
'Semi-skimmed is best for maintaining a healthy lifestyle if you're not dieting.
'Full-fat milk is best for children and adults who are underweight.'
Low-fat foods help you lose weight.
'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free, warns Lyndel Costain.
Check the calorie content of foods, especially cakes, biscuits, crisps, ice creams and ready meals.
Extra sugars and thickeners are often added to boost flavour and texture, so calorie content may be only a bit less, or similar to standard products.
Foods labelled low-fat should contain no more than 3g fat per 100g.
'Watching the quantity is important,' adds nutritionist Alison Sullivan. 'People tend to have half-fat spread but then use twice as much.
'And things like fruit pastilles may be low in fat, but are high in sugar which turns to fat.
'With low fat foods, look to see where else the calories might come from.'
Cholesterol is bad for you.
Cholesterol is a fatty substance that is made mostly by the liver.
It can be bad for us, because it forms deposits that line and clog our arteries. Clogged arteries contribute to heart disease.
But we all need some blood cholesterol because it's used to build cells and make vital hormones - and there's good and bad cholesterol.
Lyndel Costain explains: 'Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein (LDL) cholesterol, known as 'bad' cholesterol, which delivers cholesterol to the arteries.
'High density lipoprotein (HDL), or 'good' cholesterol, transports cholesterol away from the arteries, back to the liver.'
So choose unsaturated fats such as vegetable oils, nuts and seeds.
Many people believe bananas are fattening.
Bananas are low in fat and are packed with potassium.
There is only 0.5g fat and 95 calories in a banana.
Vegetarians can't build muscle.
Vegetarians can be as muscular as meat eaters by getting their protein from vegetable sources such as cheese, nuts, pulses and grains.
Claire MacEvilly says: 'You need protein to build muscle, but too much can lead to long-term side effects.
'The body can only store a certain amount of protein, so too much can damage the kidney.
'The Department of Health recommends that 50 per cent of energy should come from carbohydrates, 35 per cent from fat and the remaining 15 per cent from protein.'
HAVE A GREAT WEEKEND!!!!!
Rafael Moret,CSCS, NASM-Cpt