My 2012 Fitness Predictions

 

Happy Wednesday People

Yes..I train, I coach, I write on blog, I build websites, and I'm psychic

Well Last year I predicted that I would help more people than any other year combined..

Did it.

I also said, I was going to open a new place...I did

and a few other predictions.

So let's do this

According to American College of Sports Medicine (ACSM):

People will be looking to certified fitness professionals who are credentialed through the National Commission for Certifying Agencies (NCCA), for example. In fact, that made the top fitness trend expected in the upcoming year. Strength training came in second, while fitness programs for older adults was third.

You’d think exercise and weight loss would be a given, but it earned the No. 4 spot on the list. The childhood obesity epidemic will still cause programs to emerge for kids, as it was No. 5. There were 37 possible trends to choose from.

Zumba, yoga, spinning make top 20 List

Zumba was the only fitness program that made it into the Top 10. The dance workout first debuted in 2010, but this was the first year it made it into the Top 20. Other programs likely offered at your local gym or recreation center that made the list include yoga, spinning, group fitness training and boot camps. Pilates, which was ranked No. 9 in 2010, didn’t even make it into the Top 10 for 2011 or 2012. The stability ball is also seen as a fad, as it fell from the Top 10 in 2008 and 2009, dropped to No. 18 in 2010, and is not in the Top 20 for 2012.

So what is Mr.Bootcamp doing...well look at #1 even though I have a degree and 11 fitness certifications...I am looking to add 4 more Specialty fitness Certifications this year.

People...does that means that we need to charge more $$ for all that expertise?

YES! but don;t worry...my loyalty to my clients will remain..what ever program you are on now your rates will be locked in...so if you are still thinking about it...keep thinking!

I will Also be adding a Kids Fitness Bootcamp...(for 8-13 year olds)

Wait...I will also be adding a Silver fitness Bootcamp for the 60 and over population:

*More toys coming to Bootcamp

*More Workouts

*I will also be taking 10-15 people through a Life and Body transformation

I will be offering a 12 month One on One coaching program that will change EVERYTHING for the people in it

*DAILY DEALS?

yes we have some more coming...Groupon, Deal On, Coupster and more..

I have made sure to include a first time participant clause in all the up coming deals to make sure it for new people trying out classes.

I have also added a scheduling software to make sure our classes are not over crowded.

so if you are holding out for the next deal....now you know to tell you friends

*Adventure Races..tough Mudder, Mud Run, Super hero, and more I will have a list of the 4 races i would like so we can go in a group

AND MORE

People it's going to be a GREAT year at Bootcamp...

Here is to a GREAT 2012!!!

Rafael

PS..people if all the classes we have are to early for you...Our late night class is just 36 minute and it starts tonight..Do you know about our Body Blast:

>>> http://bodyblastfatburning.com/

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

Leave your thoughts

The 1,000 Rep Workout and 24/7 Fat Burning

It's a CRAZY Tuesday people...


So Saturday I tested a NEW Variation of the 1,000 Rep Workout. Monday I tested it with some of my bootcampers and here is what it looked like.:

This WORKOUTS HAS 10 Stations...At Every Station you will perform 20 Reps.

You will time how long it takes you to finish each round. The End Goal is to finish 5 rounds (1,000 Reps Total)

1. Kettlebell swing
2. Crunches on a swiss ball or bosu
3. Row (Using a suspension strap like the TRX or jungle Gym)
4. Chest Presses (Using a suspension strap like the TRX or Jungle Gym)
5. Resistance Band biceop curls
6. Resistance Band tricep extensions
7. Single leg Step ups right leg
8. Single leg step up left leg
9. Spedgehammer Slams into a tire or sand
10. Dumbbell side lateral raises

You can print this out, try it at the gym or at home...time yourself..

This workout not only is high volume but the afterburn is intense...you will continue to Burn calories for a long time even after you finish.

Now..for a week or so I have been giving you a variety of KEYS to burning Fat ALL THE TIME

4 Strategies You MUST Employ To Ensure You Never Go A Minute Without Burning Fat

There's no way around it, if you want to burn fat all the time, your body must be in a fat burning state all the time.

And there's only one way that's possible: Your body's fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock. Fortunately, we do both with the use of four very strategic methods employed in the 24/7 Fat Loss system:

1) Optimized Nutrient Combining™

You likely already know that you should be eating a mix of high quality proteins, healthy fats, and fibrous carbohydrates daily.

What you may not know, however, is that how you combine these nutrients can and will have a profound effect on your body's hormonal response to each meal, and therefore your fat loss.

Avoiding the "Deadly Combination"

If your goal is to avoid fat storage, it's certainly in your best interest to avoid the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time.



Why, because Storage + Fat = Fat Storage, and you don't want that.

When you eat fat, fatty acids are released in to the blood. When you eat carbs, insulin is released in to the blood to shuttle blood sugar to its storage sites.

Putting two and two together, you can likely see that the two nutrients you'll want to avoid eating together are carbs and fat.

Again, carbs cause the storage hormone insulin to be released. Fat ingestion leads to large amounts of fatty acids in the blood. Insulin + fat = fat storage.

To avoid this "deadly combination", follow this simple rule: Consume protein with every meal. Add either carbs or fat (but not both).

So now that you know which nutrients to eat together (and those to avoid), when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat?

The answer:

2) Carb Syncing™

Contrary to popular belief, the key to fat loss is not avoiding carbs, it's learning to eat them only when your body is most primed to "handle" them best. This comes at two different times of day:

1. In the morning
2. After intense exercise

For one, loads of research has shown that carbohydrate tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them.

If you're in to snacking like we are, mid-morning is another great time for carbs.

The second "best" time to eat carbs is after intense exercise since your body is ultra primed to suck them up for recovery and energy replenishment, and NOT fat storage.


Want a double whammy of carbohydrate sensitivity? Schedule your workouts in the morning and consume ALL of your carbs early in the day.

We call this "best of both worlds" scenario Carb Syncing™ because you "sync" your carbohydrate intake with a time window in which your body is literally CRAVING carbs.

Carb Syncing™ and Optimized Nutrient Combining™ are the two daily tools you'll need to keep your body in a fat burning state 24 hours a day, but there's also a very important long term strategy that is an absolute must if you want to keep your metabolism happy week after week:



3) Strategic Overfeeding™

Any time you decrease your calorie intake in an effort to shed those stubborn pounds, your body responds by derailing your metabolism and decreasing levels of fat burning hormones as an anti-starvation mechanism .

In fact, after only a single week of dieting your metabolism is only operating at 50% of its fat burning potential – that means you'll be missing out on a TON of fat loss in the coming weeks unless you do something about it.

The good news is that while it takes roughly a week of moderate dieting for fat burning hormones to take a plunge, it only takes one day of cheating, or overfeeding, to boost those levels back up to baseline.

By frequently resetting your metabolism with strategically placed high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.

Up next, the only research proven way to increase metabolism around the clock:


4) Metabolic Resistance Training™

As mentioned previously, most exercise doesn't do anything for your metabolism over the long term.

Spend 45 minutes on the treadmill and maybe burn 1/10^th of one pound of fat.

<Sarcasm> Wow. That's amazing. </Sarcasm>

Fact is, if you are truly looking to burn fat around the clock, you absolutely must be performing exercise that has a prolonged effect on your metabolism for hours after your session is done.

In fact, research has shown that a specific form of exercise called Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that's TWO DAYS of elevated metabolism from a single 40-minute workout.

Do you know how much MORE fat you'll burn from one of those workouts?

Yes, WAY more than "cardio" or traditional high rep circuit training, that's for sure.

So what exactly is Metabolic Resistance Training™?

MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery.

Now, that may sound like a mouthful, so let's break it down. For example, a workout may start with these four movements:

1. Dumbbell Lunges x 8 reps per side
2. Dumbbell Chest Press x 8 reps
3. Goblet Squats x 8 reps
4. Dumbbell Row x 8 reps per side

 

No rest between movements.

Because there is no rest between each exercise, there is not enough time for your cardiovascular system to fully recover (i.e. incomplete recovery).

The exercises are "non-competing" because they transition from upper body to lower body, allowing the muscles of your upper body to rest while your lower body works (and vice versa).

Essentially, you're providing a HUGE metabolic stimulus to your entire muscular and cardiovascular systems at the SAME time through strategically designed full body resistance training combined with minimal rest. This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the AFTERBURN.

You want the afterburn, and with MRT you'll be getting PLENTY of it.

Simply put, when you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7.

The science is simply too strong, and the program is simply too smart.

Are you ready to instantly DOUBLE your fat loss and begin burning fat EVERY minute of every day?

 

GET JOEL AND CRAIG'S 24/7 Fat Loss HERE


Yesterday I talked briefly about really focusing on your fitness goals..and a NEW super easy way to stay with one program for a set amount of time

I do not have the fance webpage ready..but if you want to get started
You can now Join bootcamp for $50 per week...pay every week on automatic billing and do it for just 12 weeks and you are in
You can sign up here<<<
I will have all the details and fancy page tomorrow


LAST, remember the program..I was using to get ready for Halloween, the one I will now use on myself to Drop 15lbs by Nov 26..I have a wedding to Go to and a nice suit with my name on it...

It's Ready!!!! you can get it Now for $57 and have it in your inbox by tomorrow morning..
Get it here<<
I told you we had a lot going on...Well I'm off to have a POWER LUNCH

more details about EVERYTHING COMING!


Rafael


--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com
http://www.Results4Sure.com

NEVER eat this with carbs (for max fatburning)

Hey there,




In case you missed my email yesterday, my good friends Joel Marion

and Craig Ballantyne are GIVING AWAY their top 4 tricks for burning

fat around the clock, 24/7.



On page 12 they tell you the ONE thing you should never eat with

carbs:

==> NEVER eat this with carbs (for max fatburning)



Then on page 13, they show you how strategically eating carbs late

at night can actually help you burn more fat.



It's all free to download right now:

==>; Late night carbs = MORE fat loss





Download it now (while it's still available).





Talk soon,



Rafael

Rated "R" Fitness

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week




By: Craig Ballantyne, CSCS, MS

Turbulence Training



I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.



Not that there’s anything wrong with them….



… In fact, I got along with these guys perfectly alright. The point is that our workouts couldn’t have been much more different.



You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.



And the reason for this was simple...



… I just didn’t have a lot of free time to workout.



But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results.



That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.



With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!



That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym. So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.



Ain’t that great?



I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.



With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.





About the Author



Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://bootcamppr.turbulence.hop.clickbank.net/

Do fat burner pills work?

Happy Sunday People

 

Now we have been talking alot about Fat Burners.



 

 

 

 

 

 

Look at this report from the Mayo Clinic

Over-the-counter weight-loss pills: Do they work?

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

By Mayo Clinic staff

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they a safe option for weight loss? Here's a look at some over-the-counter weight-loss pills and what they will and won't do for you.

Over-the-counter (OTC) weight-loss pills: What you need to know

A number of weight-loss pills are available at your local drugstore, supermarket or health food store. Even more options are available online. Most haven't been proved effective, and some may be downright dangerous.

How can companies sell potentially unsafe products? Dietary supplements and weight-loss aids aren't subject to the same rigorous standards as are prescription drugs. Thus, they can be sold with limited proof of effectiveness or safety. Once a product is on the market, however, the Food and Drug Administration (FDA) monitors its safety and can take action to ban or recall dangerous products.

For this reason, it's important to do your homework if you're thinking about trying weight-loss pills. Read labels and talk with your doctor or pharmacist. Also check the FDA Web site for alerts about safety concerns and product recalls. The table shows common weight-loss pills and what the research shows about their effectiveness and safety.

Product	Claim	Effectiveness	Safety
Alli — OTC version of prescription drug orlistat (Xenical)	Decreases absorption of dietary fat	Effective; weight-loss amounts typically less for OTC versus prescription	FDA investigating reports of liver injury
Bitter orange	Increases calories burned	Insufficient reliable evidence to rate	Possibly unsafe
Chitosan	Blocks absorption of dietary fat	Insufficient reliable evidence to rate	Possibly safe
Chromium	Increases calories burned, decreases appetite and builds muscle	Insufficient reliable evidence to rate	Likely safe
Conjugated linoleic acid (CLA)	Reduces body fat and builds muscle	Possibly effective	Possibly safe
Country mallow (heartleaf)	Decreases appetite and increases calories burned	Insufficient reliable evidence to rate	Likely unsafe and banned by FDA
Ephedra	Decreases appetite	Possibly effective	Likely unsafe and banned by FDA
Green tea extract	Increases calorie and fat metabolism and decreases appetite	Insufficient reliable evidence to rate	Possibly safe
Guar gum	Blocks absorption of dietary fat and increases feeling of fullness	Possibly ineffective	Likely safe
Hoodia	Decreases appetite	Insufficient reliable evidence to rate	Insufficient information

Sources: U.S. Food and Drug Administration, 2010; Natural Medicines Comprehensive Database, 2010

LABRADA SAYS:

Do Fat Burners Really Work?

This is a good one - I really need to share this story with you! It’s too good to keep to myself!

A good buddy of mine has a nutrition store in North Vancouver and the other day I went there to buy some protein powder. He showed me a few new products he just received. I love looking around his store to see what’s new on the market. I’m like a kid in a candy store!

We are in the middle of a conversation when a young woman, around 25 years old, came in and started to look around the store. My friend goes over and asks her if he can help, and she said ‘I’m looking for a fat burner. Do you have something new? I’ve tried a few of them and they don’t work. I really need to lose some weight.’

When I looked at her, do you know what she held in her hand? A chocolate bar. Now why do you think none of the fat burners she used didn’t work? You don’t need to be a genius for that. My friend looked at her and said ‘You shouldn’t eat that if you really want to lose some weight.’ She started to laugh and just keep on talking like nothing happened.

After few minutes chatting with her we discover this young woman want to lose some weight but the problem is she doesn’t exercise, eats only 2 big meals a day, and uses fat burners to lose weight. I don’t understand why she can’t lose any weight… (I’m just kidding!!)

That’s the problem. Some people use supplements but don’t exercise, and their nutrition isn’t right. They rely on supplements to get results. Supplements are here to give you some help. I don’t know anyone who has a great physique but doesn’t do any exercises and just takes supplements. It’s a package deal. Exercise, nutrition and supplements will give you some good results. You need all of them.

"When I am asked what I think about fat burners my first
response immediately is that without the proper diet and
training program there is no pill that will give you the
results that you are looking for. If fat loss is your goal
you need to create a nutritional program that will feed
your muscle tissue while starving the fat. The way to do
this is the following:
• Eat a slightly caloric deficient diet (a diet where you
ingest less calories than what you burn on a given day).
Take your approximate lean body mass and multiply it by
12 to get a good calorie base.
• Eat frequently: Your diet should consist of multiple
small meals a day (5-6) consisting of complex
carbohydrates, lean proteins and some essential fats. A
ratio of 40% carbs, 40% proteins and 20% fats will yield
great results!
• Focus on weight training: Your workout program should
focus on weight training as this activity will build more
muscle which not only serves to give you a pleasing shape
but also increases your metabolism permanently, thus
making it easier to lose fat. Four to five sessions a week
of 45 minutes will suffice for most people. "

Bottom line Bootcampers...Nothing can replace...The right training program and supportive eating.

Leave me your thoughts on this...See you monday

Leave your thoughts

The Truth About Bodyweight Cardio

Happy Monday People

I hope your weekend was GREAT!

I hope you are ready for an intense week at Bootcamp



 

 

 

We will be bringing the Fire to ALL Our classes

We START The Body Blast Today

Class will be Mon-Wed at 8:45pm and you will get in to whatever workshop we have going on Saturday morning at 9am

$137 gets you in>>> Click Here To Join<<

The Truth About Bodyweight Cardio

By Craig Ballantyne

Bodyweight Cardio<<

The truth about Bodyweight Cardio is that it has the worst
name in Turbulence Training history.

I'm not sure what I was thinking when I put that label on it,
but I'm not 3 workouts deep and pretty much stuck with it.

A better physiological description would be, "Bodyweight
Interval Training" or "Bodyweight Metabolic Conditioning".

I call bodyweight circuits a hybrid of strength and interval
training. The bodyweight exercises used in these particular
workouts are not so intense that they will cause you to gain
muscle, but neither would you be able to work as hard as you
can during sprint training.

You won't burn as many calories in 30 minutes of bodyweight cardio
as you would in 30 minutes of running at a fast pace. Truth
be told, only kettlebell training has the ability to burn as
many calories within a workout as running at a hard pace.

Think about this...each pushup you do must burn less than 1/3
of a calorie. After all, if you do 100 pushups in 3 minutes
(that's my score in the Martin Rooney 3-minute pushup test),
there's no way that I'm burning more than 15 calories per
minute (not when running at a fast pace only burns 16-20
calories per minute).

So in terms of "within workout" calorie burning, bodyweight
cardio does not beat regular cardio.

That said, because bodyweight cardio is a combination of resistance
training and interval training, you should get greater
post-workout calorie and fat burning benefits.

And knowing what we know today about metabolic resistance training,
and based on Alwyn Cosgrove's description of the two types of
MRT that he gave us, it is easy to place bodyweight cardio in
the metabolic conditioning category (higher reps, less
soreness from a session, sustained high heart rate).

As Alwyn said, "Your body doesn't really know what it's doing, all
it knows is that it gets your heart rate up."

So the key and challenge is to create bodyweight cardio workouts
that put the greatest demand on our cardiovascular systems
(to burn a lot of calories within the workout) while taking
advantage of the depletion results from the interval-like and
resistance properties of bodyweight training to increase the
between-session calorie burn (like we get from regular weight
training).

To do this, we should use the non-competing exercise rule we
use in our TT workouts. If creating a circuit, going from a
lower-body exercise to an upper-body exercise is most appropriate,
as is focusing on as many single-leg exercises as possible.

The "Big 5" circuit approach works well for this:
Squat, Push, Pull, Single-Leg, Total Body Ab, as does the Big 6
(addition of a jump exercise at the start) and Big 7 (further
addition of a sprint type exercise at the end of the circuit).

Bottom Line: Bodyweight cardio will help you get that lean,
athletic look, even when you don't have access to any equipment.

You won't build a lot of muscle, but you can burn quite a few
calories and lose body fat almost as fast as with any other
TT workout (of course, there will always be people who respond
to this workout at extreme levels - and that's why you need
to experiment and find out what works best for you).

 

Click Here for the best bodyweight cardio workout manual on the
planet.

***************************************************************************************************

WHAT ARE SOME OF YOUR FAVORITE BODY WEIGHT EXERCISE?

POST THEM BELOW...

Again

We START The Body Blast Today

Class will be Mon-Wed at 8:45pm and you will get in to whatever workshop we have going on Saturday morning at 9am

$137 gets you in>>> Click Here To Join<<

Leave your thoughts

The Fat Burning Checklist (part 2)

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.

 

 

What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).

Running

Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.

Rollerblading

While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.

Jogging

While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.

Swimming

Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

 

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.



The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout

 

GET READY FOR A BIG ANNOUNCEMENT TOMORROW!

Leave your comment below PEOPLE

The Fat Burning Checklist

HAPPY MONDAY!!

Everywhere you go today..it's One Diet after another.

Low Carb, No Carb, Gluten Free, Wheat Free, No Protein



One New Workout after another..P90X, 10 Minute trainer, Crossfit,



Should you have a CHECKLIST?

Yes People..

What is your BMR?

You use energy no matter what you're doing, even when sleeping, your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

What is your Body Fat %

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight

Do you know your exercise caloric expenditure? How many calories you burn during exercise. Do you know you can burn 300 calories in just 30 minutes of stair climbing.

Do you know how much cardio you should do? Cardio does do a lot of good for the body. It helps to strengthen the cardiovascular system. But to much cardio could not be what you need. It might even make you gain weight.

PEOPLE

You need to know what's going on. This is YOUR BODY.

Get ready this week I have something Special Coming.

Are you sick and tired of:

- working your butt off, but not getting enough fat loss?

- exercise taking up so much of your valuable and limited time?

- Eating boring, unsatisfying “diet foods” too often?

- Feeling hungry too often?

The Cardio Machine that Sucks

Hey Everyone

Rafael here

I just wated to share this super cool article I found:

The Cardio Machine that Sucks




By: Craig Ballantyne, CSCS, MS

http://bootcamppr.turbulence.hop.clickbank.net/

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."



It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".



That's right, I think those machines are almost a complete waste of time.



"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.



I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.



I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.



And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.



Click here to get Turbulence Training

==> http://bootcamppr.turbulence.hop.clickbank.net/

Let me know how it goes for you,



Craig Ballantyne, CSCS, MS

Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://bootcamppr.turbulence.hop.clickbank.net/

3 Fat Burning Workouts and 3 Fitness Deals

Hey there,

 

Today at South Florida Fitness Bootcamps we have 3 cool workout (video) for you to try.

and we have 3 Fitness Deals for YOU.

So for 3 days ,I have 3 deals for you

#1 Get 3 One on One Private training sessions for $127

>>Get them Here<<

We can schedule these after you purchase them, and can set them up around your schedule.

#2 Get 3 Months of BOOTCAMP for $497

>>Get Your 3 Months Here<<

ALL THE CLASSES YOU WANT FOR 3 Months!

#3 JOIN Bootcamp and make your payments every 2 weeks. $87

>>Get It Here<<

All the classes you want, you accounts get charged every 2 weeks

 



SANBAG WORKOUT


6 Minute Kettlebell TABATA


 

LEAVE US YOUR THOUGHTS

 

I Need to Lose Weight and Fast – Should I Join a Gym?

I Need to Lose Weight and Fast – Should I Join a Gym?

Anytime a person comes to me and says, “Isabel, I need to lose weight and fast. Will joining a gym help me achieve my goals?” I simply tell them that no two people are alike. It’s all about what works for you. There are a lot of good reasons to join a gym, but there are also some drawbacks.



Reasons You May Want to Join a Gym

■Motivation. Everyone at the gym is there for one reason—to exercise. Being around people who share the same objective can motivate you to dig your heels in and get your workouts done. If going to the gym will encourage you to exercise regularly, then I say go for it!

■No Distractions at Home. There is always something to do or someone who needs you at home. These distractions can easily take priority (in your mind) over exercising. When you do most of your workouts at the gym, the dishes, dinner, phone calls, laundry and anything else you “need” to do will just have to wait.

■Access to Exercise Equipment and Fitness Classes. You don’t need much exercise equipment to get a good workout. However, doing the same old exercise videos and running on the same old treadmill can bore you to pieces. When you opt to workout in a gym, you have access to tons of equipment and a variety of fitness classes, so you rarely get bored.

Reasons You May Not Want to Join a Gym

■You May Get Stuck in a Contract. Plenty of people join a gym and use their memberships religiously. Others start off with a boom and then fade away. If you are one of the faders and you sign a 12 month contract, you’ll be stuck paying for a year long membership that you never use. Basically, it will be a waste of money.

■Fees are Continuous. Most contracted gym membership fees are collected via automatic bank draft. If you lose your job or run into financial hardships, there is no way to stop the gym from pulling money out of your account until your contract expires. If your finances are really messed up, the money the gym takes out of your account can cause overdraft charges and other financial hardships.



■Overcrowding. Gyms are in the business of making money. The more members they have, the more money they make. These facilities can be pretty crowded during peak hours. If you hate crowds or are uncomfortable exercising around others, the gym atmosphere may not be for you.

■Germy Equipment. Sweaty bodies and dirty hands—it’s no secret that the exercise equipment and locker rooms at gyms are stomping grounds for germs. Anytime you come into contact with germy equipment, you become vulnerable to illnesses and infections. If you are a germaphobe or slack about hand washing, you may be better off exercising at home.

Some Ways to Combat Gym Drawbacks

While it’s not necessary to join a gym to lose weight, some people thrive in this type of setting. If you’re not sure if a gym is right for you, go to a nearby facility and ask for a free trial membership. This will give you a chance to use the facility for a couple of weeks to see if joining is something you really want to do.



If you feel like a gym membership is what you need to get off your hump and exercise, negotiate with the fitness club to save a little cash. Some gyms will waive their registration fees or offer as much as 30 percent off membership prices–all you gotta’ do is ask.



If you detest the idea of being trapped in a contract, ask for a month to month membership. Most gyms don’t advertise the month to month thing because it eats into their profits. With this type of membership, you simply pay as you go. When you get sick of going, you can quit without paying any additional fees.

Your dream of losing weight is only a reach away. Watch this video to find out how the Diet Solution Program has helped me when I need to lose weight and fast.

CLICK HERE<<<

Alan from The hangover like the Miami 305 workout

Cheat your way to fat loss

Click Here!

Let me ask you a question: Have you ever felt extremely guilty after eating something you “shouldn’t have” while trying to lose weight?








Believe me, I know how you feel. Like I said, I’m no different than you.





So did I quit?





Not this time. Even with my royal screw-up hanging over my head, I knew I needed to get back on track.





So I did what any good fitness pro would do: I stood up, brushed off the dirt, and got on with the plan.





Now for the really embarrassing part.


Click Here!


No more than a few days later, temptation decided to rear its ugly head once again, this time in the form of not one, but two large, freshly baked pizzas sitting on my kitchen table as I walked through the door from a long day at work.





Apparently, my roommates at the time didn’t much care that I was “on a diet”. Nice looking out, guys.





So I get offered a slice, and naturally (so as not to be rude, of course) I accept.





Before you knew it, that one slice turned to two, then three, and it wasn’t long before I had put the finishing touches on nearly an entire large pizza.





Can you just imagine what I’m thinking at this point?





Just in case you can’t, let me get you up to speed: I’m thinking I might as well find a new freakin’ career path because I can’t even manage to resist the same cravings I regularly tell my clients to withstand.





Talk about a humbling experience.





So you’re probably wondering, did I quit after yet another “screw-up”? Surprisingly, (even to me) I didn’t.





Believe it or not, the next day I woke up, did some cardio, and actually managed to have a pretty successful remainder of the week diet-wise.





Then, the day I had been dreading—weigh-in day—finally rolled around.















To be honest, I stepped on the scale that day for one reason: to find out just how much ground I had lost—and would therefore have to make up—over the course of that last week.





Well, I never found out that number.





No, it’s not that my fat butt broke the scale, and no, I didn’t suddenly, albeit conveniently, forget how to read.







You see, when I looked down at the scale that day, I discovered something pretty unreal—despite having just experienced the most undedicated week of my entire dietary life, I somehow managed to lose three pounds.







A simple weigh-in fluke? I’m right there with you, but get this: No more than a few seconds later I grabbed the measuring tape from the bathroom sink only to find out that my waist measurement went down a full inch to boot.





What?





I was floored. This made absolutely no sense to me (at least at the time it didn’t; now, it makes all the sense in the world, and I’ll soon fill you in).





So what in God’s name happened?







How in the world did a week full of pizza, pasta, and pastries pull me straight out of a fat loss rut and supercharge my results way beyond what I was able to accomplish by staying “strict” with my diet for weeks beforehand?







Is there an explanation?





You better believe there is.





In fact, I’ll go as far as to say that the information I’m about to share with you will probably prove to be the biggest “ah-ha” moment you’ve ever had.





You see, if you’ve ever started a diet only to quit a few weeks later from a lack of results—if you’ve ever seemingly done everything right only to find that the scale wouldn’t reward you for your efforts—or if you’ve ever given up your favorite foods in the name of health and weight loss only to later discover that the sacrifice didn’t quite pan out, I’m here to tell you…







It’s NOT Your Fault







Simply put, “diets” can’t work.





If you tried ‘em and failed, you’re just like 99% of the rest of the world, myself included: normal.





You see, any time you restrict calories, you literally “program” your body to fight against your every effort to lose weight.




Click Here!

Click Here!

Two Things For Memorial Day That Will Prevent That Guilty Feeling

Hi there,

It's Memorial Day Weekend and Before you over do it, having some High Calorie..Non Supporting Drinks here are 2 for you:

Chocolate Pearberry Shake

By Nedah Barrett from leanKitchen.com

• ½ ripe pear
• 1 scoop Prograde Chocolate Protein Powder
• ½ C. frozen mixed berries
• 1 C. Unsweetened Vanilla almond milk

Makes 1 shake.

Blend and enjoy!
Nutritional Info:

Calories: 288
Protein: 25 gms
Carbs: 23.5 gms
Fat: 3 gms

Coconut Lime Cooler



By Nedah Barrett from leanKitchen.com

• 1 C. Coconut Milk (the kind from a carton, not in a can)
• 4 ice cubes
• 1-2 basil leaves
• Zest from ½ lime
• ½ scoop Prograde Vanilla Protein Powder

Blend. Enjoy.

Makes 1 cooler.

Nutrition Info:

Calories: 200
Protein: 15 gms
Carbs: 9 gms
Fat: 12 gms

Have a Great Memorial Day!

Fitness Motivation

Hi Everyone.

So I have a nice little post today..with a twist.

I have MOTIVATION gone WILD!

So by defenition my job is to get your body fit..your brain is part of your body..and today's post is a little WOOWOO..but I have to do my job, so here we go:

Your subconscious feed back loop is basically the “system” that governs your thoughts, ideas, feelings, actions and expectations of yourself and others. It’s like the software program that’s always running in the background and influencing your every action – only difference is that this software can be reprogrammed by your environment and others to make you do things without even realizing it.



I know this sounds crazy, and before you think that I’ve completely lost my mind let me explain to you what I mean because this stuff is backed by science.

See the subconscious feedback loop is very powerful because it works on the mind at a deeper level, a level that you’re not even aware of. In fact I just did a quick google search for “subconscious mind” and found this article in the New York Times that explains how easy it is to alter a persons perception or judgment.

Here’s a small piece of the article…

In a recent experiment, psychologists at Yale altered people’s judgments of a stranger by handing them a cup of coffee.



The study participants, college students, had no idea that their social instincts were being deliberately manipulated. On the way to the laboratory, they had bumped into a laboratory assistant, who was holding textbooks, a clipboard, papers and a cup of hot or iced coffee — and asked for a hand with the cup.

That was all it took: The students who held a cup of iced coffee rated a hypothetical person they later read about as being much colder, less social and more selfish than did their fellow students, who had momentarily held a cup of hot java.

So...let's get you mind PUMPED UP TODAY!

"It's a lifestyle – train like there's no finish line."

"You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it."


"If it is important to you, you will find a way. If not, you'll find an excuse."

"Be proud, but never satisfied."

"If you always do what you have always done, then you will always get what you have always got."

"It's not the size of the dog in the fight but the size of the fight in the dog" – Magic Johnson, NBA Star








"The human body experiences a powerful gravitational pull in the direction of hope" – Norman Cousins Author

"That which does not kill me makes me stronger" – Friedrich Nietzsche, Philosopher, Poet, and Classical Philologist

"Fall down seven times, get up eight" -Chinese proverb

"There is nothing we cannot live down, rise above, and overcome." – Ella Wheeler Wilcox

I wept because I had no shoes until I met a man who had no feet. - old Persian proverb

Leave us your Thoughts

What makes a GOOD workout?

Hi there,



I have been answering a lot of questions on my "One Pound At A Time" Blog today..



and I will be answering questions on our Facebook page at 2pm here:

http://www.facebook.com/soflafitnessbootcamp



But a lot of people are saying, they don't feel sore, or exhausted, or don;t see changes the day after...



So what makes a GOOD WORKOUT?



Well that depends...



If you went to the Gym and did a 10 minute warm up, 3-4 exercise for your lower body, 2-3 upper body exercises, 2 core exercise, kept your repetitions at 10-12 per exercise + 10-15 minutes of cardio to finish, some might say that's a good workout..



Well you are training for a marathon it's NOT..if you are training to get faster at Soccer it's NOT, if your goal is to get more lean muscle and get stronger it's NOT good for that either.



What is you went to the Gym for 2 hours..Did a Step class, a spin class, and did some weight training exercise..is that a good workout?

If you want to get better a Step and spinning ...YES...other than that it's NOT



You see a Good workout is a Workout that Supports your Fitness Goal in the most efficient way possible..



Just because you are not sore the next day, or don't feel like you are going to puke doesn;t mean you didn't get a good workout..



The next factor in a good workout is YOUR INDIVIDUAL EFFORT..PX90 is a good workout for Fat burning , but if you sit there watching the DVD and don;t do the exercises..is NOT a good workout ..is it?



If you go to the gym, and have a cool workout to follow, and you half ass it..that's not a good workout either.



So, with that being said...EATING has to support your workout program..and I won;t get into that now, but it is just as important.



Now..BOOTCAMP..a 45 minute time circuit class...Full Body workout done in a circuit using timed intervals...



Is that good for Fat Burning? Well..I love FACTS..and NUMBER Don't lie..so for all of you folks that enjoy that kind of thing



I have 3 More Studies below..on the effectiveness of a 45 minute workout and it's EPOC effects..

What is EPOC? something cool that you get by training this way..it's make your body burn more calories at rest after your workout.





Here are the studies:



Knab et al.

A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.

Med Sci Sports Exerc. 2011 Feb 8.



These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically - the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period -- meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.



A second study

Heden et al.

One-set resistance training elevates energy expenditure for 72 h similar to three sets.

European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011

The subjects were put on a very simple resistance training routine - full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout. Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it's intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.

A third study confirmed this:

Scott et al.

Energy expenditure characteristics of weight lifting: 2 sets to fatigue.

Appl Physiol Nutr Metab. 2011 Feb;36(1):115-20.

The researchers looked at the caloric expenditure of bench pressing using three different loads and concluded "As more work is completed (i.e., lower weight, more repetitions), aerobic and anaerobic exercise energy expenditures appear to increase accordingly, yet absolute EPOC remains essentially unchanged". In other words - the post workout caloric burn (in this case measured aerobically)



One more:

Astorino et al.

Effect of acute caffeine ingestion on EPOC after intense resistance training.

J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.

This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee :)



--

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

The Last Place You Want To Store Fat

How to lose weight fast
By Cassandra Forsythe-Pribanic, PhD, RD
There are certain nutrients in our diet that prevent us from accumulating fat in places we definitely don’t want it, like our liver.
These nutrients are called lipotropic factors and their major role in our body is to enhance fat metabolism and avoid fat build-up in our essential organs.
At the same time, they can help you win the battle against a widening waistline and make you feel more comfortable in your “skinny” jeans. To get them, you have to eat the right foods on a regular basis (and, by ‘right’, I mean whole eggs and unprocessed foods), and benefit from supplements that contain them in ideal proportions.



The most important of these lipotropic nutrients include choline, inositol, and methionine.
Before we expand on their functions, let’s first look at why you should be more concerned than you probably are about fat accumulation in your liver.


Fat Liver, not Fat Albert

It’s been estimated that 70-100 million Americans are walking around with excess fat in their livers. For some of them, this condition has been induced by alcohol abuse, but for just as many others, it’s more a result of excess carbohydrate and simple sugar intake (nutrients that your liver loves to turn into fat when taken in more quantities than the body needs) coupled with lack of important nutrients.



Because we live in a society where carbs and sugar are the staple of most people’s diet (think cereal, sandwiches, chips, pasta and dessert), it’s easy to see why our guts and thighs are not just over-fat, but so are our livers.
Our livers are needed for everyday basic functioning and perform over 500 metabolic actions. It’s major roles include helping us breakdown dietary fat with the use of bile (which it creates), converting sugars to fat, helping make amino acids, producing hormones, and detoxifying our bodies. If our livers become overloaded with fat, these basic functions can be altered or discontinued.
It may be surprising, but for the many people that have non-alcoholic fatty liver disease (NAFLD), not all of them are overweight or obese (like our 1970’s Fat cartoon friend, Fat Albert), and many have no major symptoms at all other than being tired, retaining water, or feeling weak. Even elevated liver enzymes are not always seen (which you would expect with all that fat).



This guy might not have a fatty liver
As mentioned, excessive sugar intake has been related to NAFLD – it’s been found in a person who drank more than 20 bottles of full-sugar soda every day and ate very little fat (Zelmn S, 1952). However, it also occurs as a result of a diet deficient in the lipotropic nutrients, especially choline and methionine (Harper & Benton, 1955)


Choline, Inositol and Methionine to the Rescue!

Although not technically a B-vitamin, choline is considered one because of its essential role in metabolism – especially the breakdown and removal of fats. Some of it can be made in the body from the two amino acids methionine and serine, but much of it comes from our diets.
Choline works synergistically with the other lipotropic factor inositol to shuttle fat produced in the liver, or eaten in our diets, in VLDL particles to be burned for energy by our cells. Thus, if we lack these nutrients, it impairs our ability to take fat out of our liver and send it into the blood stream to be excreted or used to make energy.


Evidence for the role of choline and methionine in protecting the liver goes back at least half a century, when researchers showed that lack of choline and methionine caused liver fatty infiltration (Harper and Benton, 1955).
Choline is found in highest quantities in egg yolks, liver, and wheat germ, with smaller amount found in nuts, fatty meats and vegetables. Inositol is found in similar foods, as well as milk and some whole grains.



Considering that our fat-phobic society avoids egg yolks and fatty meats, and that eating liver is not very pleasant, it’s no surprise that we are lacking these nutrients and as such more and more people are being diagnosed with fatty liver disease.
One good thing is that we can use methionine, which is an amino acid found in foods containing protein, to make more choline, but it may not be enough alone.


How much?

The amount of choline needed to protect our livers depends on if you’re a man or a woman; the dose recommended for men is 550 mg/day and for women, 425 mg/day. Considering that egg yolks contain 125 mg choline and they’re the highest sources, you’re probably not getting enough.
The recommended intakes for inositol has not yet been set, and no adverse effects have been seen with doses of as much as 500mg. Adequate intakes of methionine are often achieved in most people’s diets.


Fat Loss with Lipotropic Nutrients

In relatively healthy people, getting adequate choline, inositol and methionine from both diet and supplements can help prevent fat accumulation in your liver and fight against widening fat cells in your body. Including foods like egg yolks, nuts, seeds, meats, fish, poultry and wheat germ on a daily basis while avoiding sugary foods and high carbohydrate foods, will definitely help you achieve a healthier, and leaner body than you’ve ever had before.

If you have ever wondered why we choose the nutrients we do to put in our products this is why. For example our Prograde Metabolism was built from research just like this. When you look at the ingredients label you will see we included choline, methionine and inositol. We call it the Ultra CID Blend and this is our proprietary lipotropic blend.
You will also see on the label that we included Cinnamon for blood glucose control. If you don't know the reserach behind Cinnamon you can read it by clicking here.
You may also wonder why we included certain B-vitamins and how they relate to weight loss. Actually they are pretty important to energy metabolism and you can learn more about that by clicking here.
Two big powerhouses in Prograde Metabolism are Capsaicin and Green Tea Extract. There are specific amounts of each of these nutrients based off of tons of reserach that has been conducted on these two ingredients to hone in on the amount needed to see beneficial metabolism boosting and weight loss. You can read more about these two powerhouses at the links below.

The Powerful Weight Loss Benefits of Green Tea Extract


Fight Bodyfat With Capsaicin?

If you have already read this information then you know that Prograde Metabolism is not your run of the mill weight loss supplement. When combined with proper nutrition and exercise Prograde Metabolism provides you the nutrients you need to boost your metabolism and burn more calories for greater weight loss.
If you haven't already secure your order today and get started on a powerful weight loss supplement that actually uses the nutrients that are talked about in the articles above and hundreds of research studies.

Click Here To Start Losing Weight Today!

NEED HELP WITH YOUR MEAL PLANING

Go here: http://www.southfloridafitnessbootcamp.com/our-eating-programs/

References
* About NAFLDL http://www.liverfoundation.org/downloads/alf_download_194.pdf
* Quality of Life in Adults with NAFLD, Hepatology, 2009: http://www.liverfoundation.org/downloads/alf_download_855.pdf
* The liver in obesity. Zelman S, 1952. AMA Arch Intern Med. Aug 90(2).
* Observations on some Nutritional Factors that Influence the Lipotropic Activity of Methionine. Harper & Benton, 1955: http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1215935/?page=1

Strength training for a better metabolism

Hey Everyone...

Cool stuff today, I have a cool article on increasing your Metabolism with strength traing and I have a cool Boot Camp Workout you can try this weekend...

Here you go:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I've heard that strength training increases my metabolism. How does it do that and will that help me lose weight?





A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.
Just so we’re all on the same page, let’s talk about the components of our metabolism:
First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.
Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.
Third, we have the Thermic Effect of Feeding, or TEF. This is the amount of energy expended to eat and digest food and use those nutrients to create more energy.
So our metabolism, known as total energy expenditure (TEE) = RMR + TEA + TEF. Each component is different for each person, resulting in unique metabolic rates.
Strength training increases our TEE by elevating the amount of calories expended in activity (TEA). The harder you strength train, the greater the amount of calories you burn through exercise. In turn, if your food intake does not highly exceed your needs and consists of quality choices, you will lose weight and body fat.
Interestingly, strength training also increases the amount of calories expended in your RMR. The reason it does this is by increasing the amount of lean muscle mass you carry, which requires more energy to maintain and repair than fat tissue.

Both strength training and endurance exercise will increase your energy expenditure at the time of activity, and for a few hours afterwards, when they are conducted at the same intensity (you all have experienced that increase in hunger after a good workout, whether it be strength or cardio work).
However, strength training is unique in that if you perform multiple sets of a challenging weight to failure, scientists have shown that the energy expended afterwards, known as EPOC (excess post-exercise oxygen consumption) can be elevated for 24-36 hours. Some people call this the “Afterburn” effect of serious strength training.
Overall, strength training can boost your metabolism, but it has to be more challenging than activities you do every day. You can’t expect 3lb dumbbells to make much difference to your metabolic rate if your children (that you carry around) weigh more, or your grocery bags are heavier. Your body needs to remember that strength training requires “strength” so you have to load your exercises accordingly. Otherwise your body won’t get the challenge it needs to build muscle, lose fat and look better in your clothes – and that’s what we’re all looking for, right?

The Simpler Way: New METABOLISM

Prograde’s new METABOLISM dietary supplement is intended to serve as a simple tool for helping you “exercise” your metabolism, raise your calorie-burning rate and get you into the negative fat balance territory where fat loss actually occurs.*

Every Prograde products comes with a 60-day, 100% money-back guarantee.

You've got nothing to lose (and everything to gain) by putting your trust in Prograde Nutrition!

Place your order toll free today here:

http://results4sure.getprograde.com/prograde-metabolism.html

Week end Boot Camp Workout:

Bootcamp Workouts - Bodyweight Bootcamp Workout

LEAVE US YOUR THOUGHT AND COMMENTS

The bodyweight bootcamp workout burns maximum fat in minimum time with bodyweight exercises and cardio intervals that boost endurance.

Start with the first 3 exercises. Do each exercise individually for the sets and reps indicated resting about 20 seconds between sets.

Continue with 4 minutes of cardio intervals alternating between 20 seconds of jumping jacks and 10 seconds of recovery (8 rounds total).

Continue with the next 3 exercises in a circuit for reps indicated and absolutely no resting between exercises. After your first round take a 30 second break then repeat two more times. Move on to the next set of 3 exercises and repeat then the last 3 set of exercises and repeat.

Take a 60 second break then finish up with 4 minutes of cardio intervals alternating between 20 seconds of squat jumps and 10 seconds of recovery (8 total rounds).

Exercise
Stationary Bodyweight Lateral Lunge/Squat 1. Start by placing your hands behind your head and your feet placed with a wide stance. 2. Shift your weight and hips to one side and squat down so that your hips drop down behind that foot. 3. Return to the starting position and repeat the same movement to the other side. 4. Alternate this movement back and forth until the desired repetitions are met.bodyweight bootcamp workout tip: Shift your weight into your glutes and your heels and be sure to keep your elbows back. Shoulders should be stacked above hips and knees above heels. Take your time!	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Alternating Arm Swings Stand in an upright position and hold a weight plate in each hand. Raise one arm keeping it straight above your head. While bringing the arm back down start raising the other straight arm up over your head. Continue until the prescribed reps are completed.bodyweight bootcamp workout tip: Do not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Standing Pec Dec (w/ plates) 1) Begin movement by contracting chest muscles and joining elbows together. 2) Return to start position. 3) Remember to guide the movement with the elbows and not the forearm or hands.bodyweight bootcamp workout tip: o not use weights but do it fast. This is a warm up exercise to take rotation out of shoulders so they perform better during all the upper body work ahead.	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Jumping Jacks Start with your legs side by side and your arms by your side. In one motion jump and spread your legs out to the side while your arms raise out and up over your head. Land in this position and then return to the starting position and repeat.bodyweight bootcamp workout tip: 8 rounds of 20 seconds of jumping jacks and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.	Sets Reps Weight/ Resistance
8 Count Body Builders Start in a standing position and bend your knees and place your hands on the ground. Extend your legs back into a push up position. Bring your knees back in towards chest and stand back up. This should be a continuous motion and be fluid.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 2 8 3 10
Side Plank 1 1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted. 2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder. 3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. 4. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears. Lift the right leg up to the inside of the left knee, tap and lower. Do not allow the left hip to collapse down towards the floor. 5. Maintain a straight line all the way down from the left foot to the left armpit. Keep the right knee and the right arm pointing up towards the sky. The abdominals are the power center for this pose, so do not lean onto the wrist or the feet to support the pose. 6. Repeat on the other side.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Slideboard Bodyweight Reverse Lunge 1. Start by placing your hands on top of your head and placing one foot on the slideboard or a "val slide". 2. Proceed to lunge by sliding your foot back until you reach full range of motion. Your front leg should be bent to about 90 degrees. 3. Return to the starting position by standing up using the front leg. 4. Repeat for the desired repetitions and then repeat with the other leg.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Elevated supine pullup 1. Start by grabbing onto a bar that is 3-4 feet off the ground. Next place your feet on a bench. 2. Proceed to pull yourself up until your chest reaches the bar. 3. Extend your arms back to the starting position and repeat for the desired repetitions.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 2 10 3 15
Advanced Tricep Bench Dip 1. Start by placing your hands on the bench and then placing your feet on top of the ball. 2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 3. Return to the starting position by extending your arms until they are straight again. 4. Repeat for the desired repetitions.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10-15 2 10-15 3 10-15
1 leg knee drive with stability ball 1. Start by placing your hands on top of a stability ball and hold yourself in a pushup position. 2. Maintaining good balance raise your left leg up towards your chest and then return your foot to the floor. 3. Repeat with the other leg. 4. Keep your abs drawn in tight and control the leg movement.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 15 each side
Plank Hold with leg raise on stability ball 1. Start by forming a parallel plank position with both feet on top of the stability ball and your hands on the ground. 2. Holding this parallel position raise one leg off the ball maintaining the plank position. 3. Repeat with the other leg. 4. Remember to keep your abs tight and your hips level with the rest of your body.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Single Leg Hip Extension on Ball 1. Assume back lying position on floor. Place hands at sides with palms down on floor. 2. Start position: Place one heel on top of Flexaball with knee slightly bent. 3. Raise hips off floor by pressing one heel into ball. 4. Return to start position. 5. To increase difficulty, raise and extend arms above chest.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 8 each side 2 8 each side 3 10 each side
Skiier Twist 1. Roll out onto ball in a prone position. The ball should be under your shins. 2. Keeping your hips and body parallel to the floor (no sagging of the hips) bring your legs in towards your chest. 3. Remember to keep your trunk parallel with the floor. 4. Now rotate towards your left and repeat back and forth until the desired number of repetitions is met. The ball should pretty much stay in one place. Keep your body in a somewhat straight line and somewhat parallel with the floor.bodyweight bootcamp workout tip:	Sets Reps Weight/ Resistance 1 10 each side 2 10 each side 3 10 each side
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.bodyweight bootcamp workout tip: 8 rounds of 20 seconds of jumps and 10 seconds of walking in place for a total of 8 min. of fat burning. The 10 seconds goes by fast so pay attention to the clock.	Sets Reps Weight/ Resistance