Saturday, October 30, 2010
and tomorrow is Halloween here in the US..(that's for all our international readers)
What is Free All weekend???
Fitness on your phone, that's what
It's a service I offer, where everyday I text you your meals for the day and your workout for the day..all based on your fitness goals.
You do not need an iphone or blackberry..you just need to be able to receive text.
If you would like to try it for Free this weekend respond to this email with your mobile phone number..and you will get 4-5 meals sent via text throughout the day and a workout you can perform anywhere.
If you like it, this service it's just $22 a week and you can sign up and find out more here:
It's just another way I can help regardless of where you are..this service is good anywhere, so dont think you have to live in South Fl
I still have room in the 1,000 calorie a day program here:
and in the 21 Day Bootcamp in Pembroke Pines here:
Have a fit weekend
Rafael Moret,CSCS, NASM-Cpt
Results4Sure.com, 918 n 18th ct, apt 201, hollywood, fl 33020, USA
To unsubscribe or change subscriber options visit:
Rafael Moret,CSCS, NASM-Cpt
Tuesday, October 26, 2010
Turbulence Training for Fat Loss
I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.
Well, to say I've done them all would be an understatement.
With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.
But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.
That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.
We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.
Having said all that, the bottom line for getting a better body is...
Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.
You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.
Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.
And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.
Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.
In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?
So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!
Isn't it funny how The Top Trainers ALL OVER THE WORLD all say the same thing..
Long Slow Cardio Isnt the best way to burn Fat
Interval Training IS THE BEST WAY
and you don;t need to do it for 2-3 hours..45 minutes does the trick
If you live in South Florida..go to: www.SouthFloridaFitnessBootCamp.com
We train 3 times per week for 45 minutes..
If you don't live close by..be on the lookout..Thursday we are revealing a BRAND New do it yourself program just for you
I'd love to hear your thoughts..post them below
Saturday, October 23, 2010
But when someting REALLY works, everyone wants a piece..
So ALL week I have been talking about 1,000 Calorie Workouts at My BOOTCAMP
and I know who reads my stuff..I know some trainers are reading my stuff..I read a lot of other trainers stuff..that's how we get BETTER..I certainly did not INVENT Fitness and or Exercising.
But I don't want to lose track..Back to the 1,000 Calorie workout..
I have my own NEW product coming out this week..I have to say it's geared more toward getting inshape for the HOLIDAYS..but the idea of Burning 1,000 calories in 1 workout..WORKS..
Look how many are out there:
Discover How You Can Burn MORE Than
1,000 Calories EVERY Workout, Diet ONLY Three Days Each Week, And Consistently Melt Away Up to FIVE Pounds Of Pure Fat EVERY 7 Days...
This is a MATH equation. You currently burn X amount of calories. Add just three 1,000+ calorie workouts to your bottom line each week, and you’ll be burning at least TWICE that number.
Now add another 1,000 calorie AFTERBURN x 3 as you hang out at home as a result of those workouts.
Then add ANOTHER 1,000 – 2,000 calorie deficit x 3 from the strategic 1,000 calorie diet days.
Do the math:
1,000 x 3 thousand calorie workouts
1,000 x 3 for the afterburn
1,500 x 3 for the 1,000 calorie diet days
500 x 3 for the moderate diet days
What are we up to? About 12,000 calories or AT LEAST 4 pounds of pure fat every week? Yeah. You ALREADY GET IT.
WE DO IT IN SOUTH FLORIDA TOO..
In Miami Lakes in Pembroke Pines and EVERYWHERE WE ARE!!
You can join: www.SouthFloridaFitnessBootCamp.com
Sunday, October 17, 2010
By: Craig Ballantyne, CSCS, MS
Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.
After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.
British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.
(Reference: International Journal of Obesity 32: 177-184, 2008).
Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.
So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!
Back to the study, the variance in fat loss between individuals was huge. Check this out...
The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.
The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".
The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.
Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.
Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.
So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.
As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.
So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.
Beat the curse of cardio with high-intensity Turbulence Training.
Friday, October 15, 2010
There is and ongoing joke I keep hearing about the Market..(EVERY BUSINESS MARKET)..being over saturated.
Starbucks has reached the point where it is opening New Starbucks inside the Men's Restrooms of existing Starbucks..
Same thing with Health and Fitness..more gyms, more books, more diets and weight loss products..but as a population we are heavier and un healthy..
My little area or at least the one I lean toward the most Bootcamp..is also experiencing the same..I see Bootcamp popping up everywhere..
even in the same location im in sometimes.
For some reason trainers try to open up shop right next to me..that's ok..they never last..why do you think that is?
Well I'll leave it up to you..and just like Starbucks continues to sell over priced coffee despite McDonalds McLatte and Dunkin Donuts and 7 Eleven or every other place...so will I.
Just like there system works, so does mine.
Now, the rest is up to you..you need to come to class and put in the work..eat the right way and stop looking for shortcuts.
Workouts will be revampped..there are many levels, and we are just scratching the surface..Say Yes!!!
Now as far as New Locations..
Before I just open up..tell me what you what..Tell me what days, what time, what location and guess what be ready to join cause as soon as I get the biggest response we will open there...
POST YOUR THOUGHTS BELOW..
Rafael Moret,CSCS, NASM-Cpt
Sunday, October 10, 2010
I got this email from Alwyn Cosgrove...Alwyn had written a few books but more important he runs what is considered The Most Profitable Gym in America.
but SO WHAT???? We why do you think that is...?
They deliver results!!!!!!!!!
What kind of training do they have? Full Body Circuits focusing on AFTERBURN
Same workouts we do at Bootcamp..and I have 3 spots left in the Fall/Winter Special
Look at the sample he sent today:
"Today's workout was a combination of the TRX and a couple of kettlebells. The weather was beautiful so I trained in the backyard this morning.
Here's what I did today (click the link for videos):
Kettlebell Swing - 10 repsTRX Chest pressTRX single leg squat (5 reps each leg)TRX Inverted Row (10 reps)TRX suspended lunge (10 reps each leg)Kettlebell Clean and Push Press (5 reps each side)TRX Suspended Crunches to Body Saw (10 reps)
I performed 3 rounds of that circuit (27 total sets) and it took just over 30 mins.I consider this type of training to be metabolic/cardio in nature as the loads are relatively light and the tempo is quite fast.
My heart rate monitor recorded my average heart rate as being 153bpm and I maxed out at 168bpm today.The heart rate monitor also recorded the workout as burning just over 500 cals - which when I convert my heart rate to an equivalent running pace for me is pretty close.
So how many more chances will you miss at The Most Effective workout system..
3 Spots left..for 3 months..you save $250
Get it here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/
--Rafael Moret,CSCS, NASM-Cpt
Wednesday, October 6, 2010
There are Less than 90days till the END of 2010
This is an opportunity for you to look great by Year's end.
But you still need to start now.
Here's the fat loss basics (if you need more info see below):
You need to create a caloric deficit - no two ways about it - you must burn more than you consume. But that doesn't just mean eat less.
The most effective way to create that deficit is to use a combination of diet and exercise
Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
Try to exercise at least four to six days per week - two to three days of interval based cardio and two to three days of resistance training.
Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. a protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.
Get started now!
If you want a fast program that tells you exactly what to eat, and what to do to maximize your results in the next four weeks - get over to http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/
I'm helping you save $80 per month, by commiting to yourself
Your Fitness Coach
PS: Everytime you thought about bootcamp but thought it was out of your budget..here is a chance to get $1,200 worth of training and information and SAVE a lot of $$$..go to:
Rafael Moret,CSCS, NASM-Cpt