Burn 16.2 calories per minute with bodyweight exercises

Hey Everyone

Rafael Moret here with a Cool post from:

By Craig Ballantyne, CTT
Certified Turbulence Trainer
101 Bodyweight exercises



In a recent study funded by the American Council of Exercise,
researchers found bodyweight training can burn up to 16.2
calories per minute in men and 13 calories/minute in women.
(That's equivalent to running faster than 7 miles per hour.)

And now, almost everywhere in the world, is the best time of
year for backyard bodyweight training. Why just last Monday
morning I was doing push-ups and practicing my "Monkey Bar-ing"
for the June 9th Tough Mudder race that I've entered.

Of course, bodyweight training is also perfect for those times
when you are stuck indoors, as I was in a New Jersey hotel
earlier this month.

The hotel gym was easily in the 5 worst I've ever visited,
and so I slipped into an instant classic bodyweight workout
in my hotel room.

That's where I created one of the two new "5 rounds of 5"
bodyweight cardio circuits from the NEW TT Bodyweight Cardio 5
program that is now available for all TT Members. (Just log-in
and visit the download area to grab your copy.)

The 5 rounds of 5 left me dripping with sweat despite the
air conditioning being cranked in the hotel room.

It's liberating to be able to ditch the equipment and use
unique exercises for maximum fat loss and conditioning. That's
why the bodyweight cardio program series remains so popular
year after year.

Smart folks, like you, have had enough of the slow cardio
propaganda. You know there is a better way, you know there are
better workouts. You love the past bodyweight cardio programs
and you're ready for a new challenge.

The 2nd 5 rounds of 5 challenge uses my patented "Gauntlet"
exercise system and is also guaranteed to burn a lot of
calories in a short time - so that you get lean and ripped.

And finally, there's even a new "Bodyweight Cardio 500"
challenge workout featuring a 500-rep test of your fitness.

Enjoy the new program.

NOTE: If you're not a TT Member, here's what you need to do.

Just go to this page and you'll get my best bodyweight deal
ever on the 101 Bodyweight Exercises System PLUS you'll get
30-days free access to the member's area where you can download
Bodyweight Cardio 5 and ask me your training and nutrition
questions on the forum. Get it here:

=> GO Here

Bring on the bodyweight conditioning.


Guys Rafael Back...hope you enjoyed this guest post

The 3 Best Ab Exercises that aren't called Ab Exercises

The 3 Best Abdominal Exercises that Are NOT Your "Normal" Ab Exercises 

A unique ab workout that doesn't contain your typical boring stomach exercises - no crunches or situps here!

by Mike Geary - Certified Nutrition Specialist, Certified Personal Trainer
Author of best-seller:  The Truth about Six Pack Abs

Instead of the typical ab routines that we see so often with crunches, situps, leg lifts, etc... I like to give my readers better options for metabolism-boosting high intensity workouts that work their entire body while also working their abs... thus building rock hard abs & core, but also creating a much better fat-burning workout than a typical ab workout.

I'm going to show you an example today of one of my favorite "ab workouts" that doesn't include any direct "ab exercises" at all. This is actually a full body workout that works your abs pretty hard indirectly, and stimulates a good metabolism boost!  It's in a tri-set format (similar to a super-set but alternating between 3 exercises instead of 2).

Here goes:

1a. Renegade Dumbbell Rows
1b. Front Squats with Barbell
1c. Mountain Climbers on Floor

A good rep scheme to use with this could be 3-4 sets of 8 reps for each exercise, or more sets for less reps, such as 5 sets of 5 reps of each exercise. Mountain climbers can be done for a time interval (such as 30 seconds) instead of "reps".

Exercise Pics & Descriptions:

Renegade dumbbell rows are done starting in a pushup position with the hands on 2 dumbbells. You then row one dumbbell up while stabilizing your body with the other arm. Bring the dumbbell back to the ground and alternate the rowing arm while stabilizing with the opposite arm. This stabilizing effect during the rows creates incredible work for your entire midsection core area. Trust me... you'll feel it in the abs!

 

Renegade Rows shown above

Front squats are done similar to back squats, however with the barbell in front of your body on the front of your shoulders instead of resting on the upper back as in back squats. You stabilize the barbell on your shoulders by crossing your arms and pushing your fists into the bar against your shoulders while keeping your elbows out in front of the body.

This takes a little practice at first, so you will want to seek a professional trainer at your gym to help you with the form. Front squats require extreme stabilization strength from the abs due to the barbell weight being shifted to the front of the body instead of the back. Even though this is mostly a leg exercise, you'll feel this one in the abs big time!  Any time I do front squats after not having done them for a while, I get a really deep soreness in my abs the next day.

 

Front squats shown above

Mountain climbers are done by starting in a pushup position and then shuffling your feet in and out so that your knees are moving in under your chest and then back out to starting position. It sort of resembles climbing a mountain but flat on the floor. If you want an advanced version, you can also shuffle your hands 8-10 inches forward and backward in addition to the leg movements. This really makes it a full body exercise and MUCH more difficult than standard mountain climbers.

Mountain Climbers shown above

After finishing each exercise, try to move to the next exercise with very minimal rest (no more than 15-20 seconds).  Rest about 1-2 minutes after completing each "tri-set" before repeating the sequence.

This will give you one of the best ab workouts you've ever had without even doing any direct ab exercises.... and with a LOT more fat-burning metabolic effect compared to standard ab exercises...  You'll see what I mean after you try it!  This can be used as a stand-alone workout (as it can be very intense if you use challenging weights), or you can incorporate it as a portion of your full body workout.

1 in 3 people suffer from this diet disease (do you?)

One out of every three people suffer from THIS specific
diet problem that is keeping them fat, bloated, and sick.

And worse, recent research shows that over 90% of people
on so-called 'special diets' do NOT get better because this
ONE hidden ingredient - that is causing all the problems -
is found in so many foods that we eat today.

So if you have problems with your skin, your energy levels,
your belly fat, your thyroid, or your metabolism, you need to:

==> Discover the REAL solution to this diet problem here

World-renowned nutrition expert, Dr. Peter Osborne, gives you
the ONLY proven solution to this common diet problem.

You'll also discover what foods contain HIDDEN sources
of this deadly ingredient, and how the food industry is profiting
at YOUR expense by lying to you about their so-called
'special foods'. (That are also costing you big bucks.)

Get the full scoop here:

==> Eliminate the toxic effects of this diet problem today
Improve your health now,




Rafael Moret
http://SouthFloridaFitnessBootcamp.com

Ultimate No-Equipment Workout

 Happy Monday

Again, I hope all the moms had a GREAT Mother's Day.

Today is the LAST day to Join the Hot Mommy Make over:

http://www.southfloridafitnessbootcamp.com/hot-mommy-makeover/

It starts today and ends Sunday...

If you were in our class this week...it was something!!

Either way I hope you had a Great weekend...

Now,

One of the most common questions I get asked is something
like "If you could only do 5 exercises....?" or "if you could
only use one piece of equipment....?"

I have to admit, I think these questions are silly, because
when would I ever have those limits placed upon me?

Well, I guess there is one answer...a hotel room. Recently,
stuck in a hotel with a terrible gym, all I could do was
bodyweight circuits in my room.

Fortunately, because of my insane knowledge of bodyweight
training, I was able to create an incredible workout.

So let me tell you a secret previously known by only a few of
the world's best personal trainers...

Your body is actually the BEST piece of home gym "workout
equipment" in the world for helping you GAIN muscle and BURN fat
without spending tons of money

Countless soldiers, secret service men, professional bodyguards,
gymnasts, martial artists, dancers, and athletes have long relied
on bodyweight training secrets to build a lean, long, sexy look.

And here's something NO fitness magazine will ever admit. You
know those cover models they put on their magazines? The ones
with the six pack abs and flat stomachs and no belly fat?

I've met dozens of those fitness models, and only a small
percentage even workout with weights

Most of them are simply athletic and just like to "bang out"
a few quick bodyweight workouts per week.

Hardly any mainstream fitness model spends hours in the gym,
even though that's what the magazines tell you month after month.

It's a complex conspiracy to keep you coming back for long
commercial gym workouts, even though their superstar cover
models don't even use those programs.

Men and women with the long, lean bodies you want don't use
workout machines or even spend much time in commercial gyms
at all...

...they are warriors, athletes, beach-body surfers, climbers,
and all types of other people who prefer bodyweight exercise
and fun activities over boring machine workouts.

The cover models are the people you see cranking out workouts
at the playground or in the park with little more than their
own bodyweight for resistance.

Bodyweight exercise is for people who want a life, not a life
sentence of 2-hour long commercial gym workouts

Cover models - like professional surfer Laird Hamilton, for
example - would much rather be out on the beach enjoying their
life than "strutting their stuff" in the cardio area of an
empty gym on a Saturday morning.


That's why you could crank out a bodyweight workout three
times per week rather than spending another 60 to 90 minutes
in the gym lifting weights.

With bodyweight workouts, you'll save time (they are shorter
and don't require you to drive to the gym and back), so you can
enjoy more time outside - heck, you can even do most of these
workouts in the park.

You'll be shocked when you compare our Bootcamp and  the TT
Bodyweight Cardio workouts against traditional cardio machines
because your results will show...

Bodyweight Cardio workouts are more effective for total body
conditioning and fat burning

Studies even show that traditional long, slow cardio workouts
don't even work while circuit training can help men and women
gain muscle and burn fat at the same time - even if they are
over 60 years old.

Bodyweight workouts are for men and women who want to build sex
appeal while improving their health, fitness, mobility, and
vitality.

And bodyweight exercises are for anyone who wants faster results
and the ability to workout at home, rather than being forced
into a 2-hour round trip to the gym.

If you want to burn belly fat and sculpt your body like a cover
model - while just saying NO to long, boring cardio and extreme
overuse bodybuilding workouts - Come try what we do at Bootcamp here<< or you'll love the TT bodyweight workouts.

We know that interval training works better than steady state
training for fat loss. I'm convinced that metabolic circuits
like these are the next evolution in interval training.

Let start this week on FIRE!!!

Rafael

Rated "R"

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

--

22,000 crunches will NOT give you this

According to Men's Health magazine, it takes more than
22,000 crunches to burn a pound of belly fat.

It's HUMP DAY and I am going to Hook EVERYONE UP..

First did you see..the 3 workouts I sent late last night...

They are KILLER...try them!!

2nd 

There is a FREE iPhone app called instant heart rate which measures your heart rate with the camera...it's pretty good...check it out...Not sure if there is an ANDROID version

Back to this<<

According to Men's Health magazine, it takes more than
22,000 crunches to burn a pound of belly fat.

So you'll never get a flat stomach or six pack abs while
crunching away on the ground.

On the other hand, crunches can literally be a pain in
the neck - and low back.

So give them up.

What should you do instead?

Try this scientifically-formulated at-home metabolic
resistance abs program from Men's Health fitness expert,
Craig Ballantyne:

=> Save money and get abs at home

For this week only you can get his complete 12-week abs
workout blueprint for just $7.

It includes the legendary "Abs 300" workout challenge.

When compared to driving to the gym ($3 gas) and getting a
Starbucks on the way ($4.50), this "at home abs program"
is already cheaper (and more effective) after just one day.

=> Save money and get abs at home (here's how)

But hurry, this crazy trainer is only promising the solution
for just a few days.

FOURTH HOOK UP!!!

It's Mothers Day Weekend

So I am inviting ALL the Bootcamp Moms to come workout with us Saturday and Sunday

for FREE...Well not Free..It's a Gift from me to YOU

If you know a MOM that needs to workout bring her too...and if you want to give Bootcamp as a gift or want to get bootcamp as a gift this weekend..I will have a cool offer later today

LAST HOOK UP is coming Later...it a Cool 21 Day Challenge...you are going to really like this

Stay tuned

Have a Great Day people

Rafael

Rated "R"

'

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

 

Why Can't I lose weight

Hey South Florida Bootcampers

I have a Good one for you today:

If you can't lose weight, there are specific reasons for this that you have more control over than you think.

You're not strength training. Often, people who can't lose weight don't do any strength training. The more lean, sleek muscle you have, the faster your resting metabolism, because muscle is the body's most metabolically active tissue.

You're not exercising in a waythat forces the body to adapt. The adaptive response requires energy; it raises your body's energy needs. The body will then dig into stored fat for this energy.
If you've been strength training and the weight hasn't been coming off, it's because you're not doing much more than merely going through the motions.
There's the story of a heavy-set woman who was doing lat pull-downs with 70 pounds. A trainer waltzed over, knelt beside her, said "Hi" with a smile, then moved the machine's pin to the 100 pound mark.
The woman's mouth fell open, but the trainer said, "You're going to do 100 pounds for your next set, and eight times."
"I can't do 100 pounds!"
"Oh yes you can. Trust me. You're going to complete eight reps."
The woman said her goal was to lose weight, but nothing was happening despite regular workouts. She began pulling down the bar, and it wasn't easy. She had to fight her way to the eighth rep, but she completed eight full repetitions.
The trainer said, "Now that's the way every set should feel. Apply this effort level to all of your sets for every exercise. You won't lose weight if you keep doing something your body is efficient at. You must do something that forces you to struggle. Struggling begets weight loss."
A month later the woman reported having dropped an entire dress size.
Moral of this true story: Exercises that require struggling will burn fat and cause weight loss, especially when coupled with sensible eating.

You eat mindlessly. Every little sample and nugget counts. One tablespoon of gravy is 100 calories. A "little bit here and there" adds up. Avoid eating due to cues not related to sustenance, such as watching TV.
You drink diet sodas. Artificial sweeteners often trigger hunger.
Too many processed foods. These trigger hunger, and too much white sugar and high fructose corn syrup will get stored as fat.
You skip breakfast. Breakfast, even if it's only a cup of yogurt, tends to tame later-day appetite. Skipping it can make you feel entitled to overeat later on.
You don't do cardio. It's amazing how many people, who don't do cardio, wonder why they can't lose weight. Taking care of two preschoolers or pulling weeds does not replace structured cardiovascular exercise.

You hold onto the treadmill. This has got to be one of the most weight-loss-sabotaging habits out there. The body has absolutely no reason to burn more fat in response to make-believe walking.
Instead, pump the arms and get winded to force your body to adapt. Remember, the body won't adapt to something that it's very efficient at doing (e.g., walking while holding onto something for support).

You don't do HIIT: highintensity interval training. This form of cardio blasts fat.

Inconsistent exercise habits. Weight loss won't go hard and deep if your workouts are not consistent. Even if you're doing everything right in the gym, consistency is still very important.

Poor sleeping habits. Research shows that under six hours of sleep and over nine are strongly linked to excess body fat.

Too much daytime napping. Excessive inertia means a slowed metabolism to accommodate it.
Before you blame your parents and grandparents for having "the wrong genes," review your lifestyle habits to find out what can be modified to promote fat loss. For more details on changes you can make to boost weight loss, call us today.

Check out our NEW 4 week program:
http://www.southfloridafitnessbootcamp.com/four-week-weight-loss-program/


There you have it! Enjoy your week!

 

Rafael Moret, CSCS

www.RatedRfitness.com