1 Pound At A Time

3 So-Called "Healthy" Foods that You Should STOP Eating

2012-01-25T21:46:00.000-08:00

3 So-Called "Healthy" Foods that You Should STOP Eating (if you want a lean healthy body)

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist

Author of the best-seller: The Truth About Six Pack Abs

I was reading a statistic in a nutrition book recently, and this is going to shock you...

Now before I tell you the statistic, let's keep an important fact in mind... according to well renowned nutrition author Michael Pollan, and his amazing book called In Defense of Food, humankind has historically consumed approximately 80,000 different species of edible plants, animals, and fungi, and approximately 3,000 of those have been widespread foods of the human diet.

Now get ready for a shocking and appalling statistic...

Currently, the average adult eating a typical modern western diet in countries such as the US, Canada, Australia, etc consumes approximately 67% of their total caloric intake from only 3 foods -- CORN, SOY, AND WHEAT (and their derivatives).

What would be considered a reasonably healthy amount of corn, soy, and wheat in the human diet? Based on 10's of thousands of years of human history, and what the natural diet of our ancestors was (indicating what our digestive systems are still programmed to process), this would probably be in the range of about 1% to 5% MAX of our total calories from corn, soy, and wheat.

Considering that modern humans are eating 67% of their total calories from corn, soy, wheat... you can see why we have massive problems in our health, and our weight!

It's not a surprise that we have so many intolerances and allergies, specifically to soy and wheat (and gluten intolerance)... the human digestive system was simply never meant to consume these substances in such MASSIVE quantities.

Keep in mind that these massively high levels of corn, soy, and wheat in our modern human diet is a relatively new phenomenon that originated from the economics of the multi-billion dollar corn, soy, and wheat industries. It really HAS been all about the money... NOT about our health!

By "derivatives" of corn, soy, and wheat, this means the food additives such as:

•high fructose corn syrup (HFCS)

•corn oil

•soybean oil (hydrogenated or plain refined)

•soy protein

•refined wheat flour

•hundreds of other food additives such as maltodextrin, corn or wheat starch, soy lecithin, mono and diglycerides, etc, etc

This doesn't surprise me... consider how much soda or other sweetened drinks (with loads of HFCS) that the average person drinks daily... this is a LOT of calories from just 1 sole corn derivative. Even marinades, salad dressings, ketchup, breads, and 100's of other foods contain loads of belly-fattening HFCS!

Also think about how many processed foods we have that are either fried in soybean or corn oil... and even if the foods are not fried in these oils, these oils are additives to almost every processed food... chips, candies, cakes, salad dressings, tomato sauces, burrito wraps, corn chips, breaded chicken, etc, etc. This is a LOT of calories from these 2 other corn and soy derivatives... both of them EXTREMELY UNHEALTHY!

On top of that, think about how much breads, cereals, pastas, muffins, and other highly processed wheat products that most people consume each day. Again, this is LOADS of unhealthy, blood-sugar spiking, nutrient-poor calories, that more than half of the population has some degree of intolerance to anyway.

It gets even worse!

Not only are we eating 67% of our total calories from corn, soy, and wheat... but because of the economics involved (specifically with cheap corn and soy) we are also feeding most of our farm animals corn and soy now too... again amplifying the amount of corn and soy that passes through the food chain and (from a biochemical standpoint) ends up in our bodies.

Probably the 2 worst examples of this blatant mismanagement of our food supply is how our factory farmed chickens and cows are fed.

Cows are fed mostly corn in factory feedlot farms, even though their digestive systems are only meant to eat grass and other forage. This makes the cows sick (hmm... E-coli anyone?), alters the omega-6 to omega-3 ratio of the fats to unhealthy levels, and also diminishes the healthy CLA fats that would occur naturally in grass-fed beef. All of these problems go away if our cows are fed what they were made to eat naturally - grass and other green forage!

Our chickens are also fed a diet of mostly corn and soy and crowded in tight pens in horrendous conditions... when the fact is that a chicken was meant to roam around the outdoors eating a mixture of greens, insects, worms, seeds, etc. When chickens are kept inside in tight quarters and fed only grains, it leads to an unhealthy meat for you to eat, and less healthy eggs compared to free-roaming chickens allowed to eat an outdoors diet.

Our food supply has gotten so screwed up that we're even feeding our salmon and other farmed fish corn and soy...again because of the economics involved. How ludicrous is this, considering that fish are meant to eat a diverse diet of smaller fish, worms, bugs, etc. Again this makes farm raised fish unhealthy in terms of nutrition compared to their wild counterparts. If you want to see something even scarier about farm-raised fish, watch this quick video about the toxic fish you might be buying.

So even when you're eating chicken, beef, and fish, you're still essentially getting even MORE corn and soy into your body (from a biochemical standpoint) ...considering that the cows, chickens, and farmed fish ate mostly soy and corn.

So it's actually WORSE than just 67% isn't it!

Why is it so unhealthy to consume 2/3rds of our calories from corn, soy, and wheat?

Well, this section could encompass an entire book, so to keep this short, I'll just throw out a few random reasons...

•Skews the ratio of omega-6 to omega-3 fats in our diet to as high as 30:1, when a natural ratio of 1:1 to 2:1 in our ancestral human diet is considered healthy.

•Problems with gluten intolerance (related to heavy wheat consumption that is rampant)

•Problems with weight gain, blood-sugar swings, and reduced insulin sensitivity (and progression of diabetes) due to excessive refined corn and wheat flours, as well as HFCS in our diet

•Soy and corn are the most genetically modified crops (which also allows more pesticides and herbicides to be used, which are usually "xenoestrogens")

•Many of the pesticide and herbicide residues in these crops are xenoestrogens, which can increase "stubborn" belly fat

•Soy products and derivatives contain a double-whammy of xenoestrogens as well as phytoestrogens... again creating an environment in your body for fat storage, carcinogenic effects, and even "man boobs" for some men in very severe cases

•The feeding of corn and soy to animals reduces the health and nutritional benefits (and micronutrient levels) of those animal products

•and the list could go on and on and on...

So how do you avoid all of this overwhelming amount of corn, soy, and wheat in our food supply, and finally take control of your weight and your health?

1. Don't purchase processed foods! It all starts with your grocery cart discipline... choose only 1-ingredient foods such as fruits, veggies, beans, eggs (free roaming), nuts, seeds, and meats from grass-fed or free roaming animals that are raised correctly. Organic is preferred. Only resort to junk foods or processed foods on a 1-day per week "cheat day" but ONLY when dining out... that way, the processed foods aren't in your house to tempt you.

2. Get most of your carbs from fruits and veggies instead of grains.

3. Avoid store bought salad dressings as they almost always contain soybean oil and HFCS (instead, try my homemade healthy salad dressing)

4. Make sure that your tomato sauces don't have HFCS and soybean oils... look for sauces made with olive oil instead. Remember to avoid unhealthy canola oils too!

5. If you like guacamole (one of the healthiest snacks on the planet!), try veggie sticks with guacamole instead of genetically-modified, oil-soaked corn chips

6. If you like hummus, try veggies sticks with hummus instead of pita chips or other bread.

7. Reduce your cereal, bread, and pasta intake by having these foods only on "cheat days" and stick to more of the 1-ingredient foods I mentioned in #1 above. Try some of these healthy snacks as good alternatives (yes, I know that one of the 13 snacks on there has sprouted grain, which is fine on occasion).

I could go on with more examples, but I think that's good for now.

So with all of this said... Is my diet perfect? Well, no of course not! Nobody is perfect, and I can give in to temptation on occasion just like anybody else.

However, I'd estimate that my corn/soy/wheat consumption is only about 2-4% of my total caloric intake compared to 67% for the average person. The way that I achieve this is to simply not bring any corn, soy, or wheat products into my house, so I'm never tempted by it. Therefore, at least 6 days/week, I eat virtually no corn/soy/wheat, except for the occasional piece of sprouted grain toast a couple times a week (which is a better option than typical "whole grain" bread).

I do, however, give in and sometimes eat breads, pasta, and even corn chips, etc. when I'm dining out. I see these as my cheat meals and try to do this no more than once per week. I still completely eliminate sodas and deep fried foods though...they are just TOO evil!

Please share this article with your friends and family on email, Facebook, Twitter, blogs, forums, etc... this is one of the MAJOR reasons that we are so unhealthy and overweight as a society... 67% of our calories from just 3 foods (and their derivatives) is an appalling statistic! Don't give in to the marketing machine that is the corn, soy, and wheat industries! Take control of your OWN health instead of letting big corporations take control of your health.

If you liked this article, please Share it with your friends below.

5 Foods that FIGHT Abdominal Fat

14-Day Rapid Fat Loss Guide (print this out)

2012-01-02T07:25:00.000-08:00

Here's one of the most popular fitness articles on the web

where you'll get a complete 14-day guide for rapid fat loss

to kick off 2012.

Read it here and print it out -

It's the exact plan fitness expert Craig Ballantyne gave to

his ol' college buddy who had gained 25 pounds since the

birth of his baby boy.

It's your complete 14-day FAST-TRACK guide to fat loss

(if you like it, please forward it to a friend or print

them off a copy too):

Get your 14-day rapid results blueprint here <= share this

It's the perfect way to kick-off the New Year,

Sincerely,

Rafael Moret
http://www.ratedrfitness.com/

My 2012 Fitness Predictions

2011-12-06T20:20:00.001-08:00

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

2011-11-08T12:59:00.001-08:00

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)

Kettlebell swing
Crunches on a swiss ball or bosu
Row (Using a suspension strap like the TRX or jungle Gym)
Chest Presses (Using a suspension strap like the TRX or Jungle Gym)
Resistance Band biceop curls
Resistance Band tricep extensions
Single leg Step ups right leg
Single leg step up left leg
Spedgehammer Slams into a tire or sand
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:

In the morning
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:

Dumbbell Lunges x 8 reps per side
Dumbbell Chest Press x 8 reps
Goblet Squats x 8 reps
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)

2011-10-25T17:43:00.000-07:00

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

2011-10-16T21:21:00.000-07:00

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?

2011-10-09T10:49:00.001-07:00

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

2011-09-18T19:17:00.000-07:00

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)

2011-08-30T08:46:00.000-07:00

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

2011-08-30T08:43:00.000-07:00

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

2011-08-27T19:57:00.000-07:00

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

2011-08-13T16:47:00.001-07:00

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?

2011-07-23T08:49:00.000-07:00

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

2011-07-17T10:33:00.001-07:00

Cheat your way to fat loss

2011-07-13T21:52:00.000-07:00

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

2011-05-29T08:59:00.001-07:00

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

2011-04-17T06:30:00.000-07:00

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?

2011-03-17T09:09:00.001-07:00

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

2011-03-06T19:31:00.000-08:00

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.

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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

2011-02-26T08:23:00.001-08:00

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?

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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

Popular Diets and Meal Programs for 2011

2011-02-22T10:00:00.001-08:00

Hi Everyone,

So Today I wanted to share some of the stuff that's going on in the "DIET" world...

Every week more and more diets come out..I remember when I became a Level2 Certified Sports Nutrition Coach there were something like 35,000 diets.. CRAZY..

So here are some of the latest for 2011

#1, Volumetrics

The Trick: Lots of water in everything you eat

Pioneered by nutritionist Dr. Barbara J. Rolls, who co-authored The Volumetrics Weight-Control Plan with journalist Robert A. Barnett in 2000, the Volumetrics diet focuses on eating foods that have high water content to promote the feeling of satiety and combat feelings of hunger and deprivation. Foods such as soup and non-starchy vegetables are favored over calorie-dense foods like chips and cookies. "It's not a gimmick where you're giving up a whole food group," says Rolls. It teaches people to "eat for optimal health and eat what they should be eating."

Breakdown:
6-month attrition rate (n/a),
6-month mean weight loss (19.6 lbs.)
12-month attrition rate (27%)
12-month mean weight loss (17.4 lbs.)
12-month BMI decrease (2.9),
Nutrition score (n/a),

Clinical study (American Journal of Clinical Nutrition, June 2007)

#2, Low-fat diet

The Trick: Plenty of fat-free and low-fat foods

In a 2008 clinical study, researchers studied a diet based on the guidelines of the American Heart Association, in which a limit of 30 percent of calories comes from fat, 10 percent comes from saturated fat and 300 mg of cholesterol. The regimen is designed to reduce the risk for heart disease and stroke. When participants stuck to the diet with a limit of 1,500 calories per day for women or 1,800 cals/day for men, the diet produced the second highest short-term weight loss and the lowest short-term attrition rate among the clinical studies included in the rankings.

Breakdown:
6-month mean attrition rate (2%)
6-month mean weight loss (12.9 lbs.)
12-month mean attrition rate (6%)
12-month mean weight loss (11.3 lbs.)
12-month BMI decrease (1.0)
Nutrition score (n/a)

Clinical studies: The New England Journal of Medicine, July 2008, Annals of Internal Medicine, August 2010

#3, Weight Watchers

The Trick: Every calorie counts, plus weekly meetings and/or online support

In 2008, consumers spent more than $4 billion on Weight Watchers services and products, according to the company, and each week 1.4 million members attend weekly meetings around the globe. The 46-year old, publicly traded company offers everything from branded pastries and frozen dinners to mobile phone applications and cookbooks, and is currently in the middle of a successful campaign with slimmed down spokesperson Jennifer Hudson. The program recently revamped its point system based on calorie, fat and fiber count in an attempt to simplify the complicated factors in nutrition and weight. "We're really good at translating science into a method that real people can use in their everyday lives. That really was the impetus behind the points system," says Karen Miller-Kovach, the company's chief scientific officer.

Breakdown:
6-month attrition rate (17%)
6-month mean weight loss (12.3 lbs.)
12-month attrition rate (17%)
12-month mean weight loss (11 lbs.)
12-month BMI loss (1.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, April 2003)

#4, Mediterranean diet

The Trick: A lot of fruits, vegetables, nuts and olive oil with very little red meat

A calorie-restrictive, Mediterranean diet with a target of 35 percent of calories from fat, primarily from olive oil and nuts, produced one of the lowest attrition rates in a 2008 study among the clinical studies that were compared for this list. The diet was based on guidelines presented in Eat, Drink, and Be Healthy, written by the chairman of Harvard's Department of Nutrition, Walter Willett, and published in 2001, one of many books built around the Mediterranean diet pyramid that espouses a fruits, vegetables, olive oil, beans and nuts (which contain mono-unsaturated fats) as a nutritional base. The diet gained mass popularity thanks to the diet book The Sonoma Diet, which landed on bestseller lists in 2006. Author Dr. Connie Guttersen says, "Fats like olive oil, nut butters, nuts are protective of Alzheimer's and reduce risk factors associated with gaining weight around the waist… and from a culinary standpoint, using flavorful fats means you eat more vegetables."

Breakdown:
6-month attrition rate (2%)
6-month mean weight loss (10.1 lbs.)
12-month attrition rate (4%)
12-month mean weight loss (10.4 lbs.)
12-month BMI decrease (1.5)
Nutrition score (n/a)

Clinical study (The New England Journal of Medicine, July 2008)

#5, Atkins diet

The Trick: Strict limits on all carbohydrates

Dr. Robert Atkins published Dr. Atkins' Diet Revolution in 1972, establishing what became one of the most popular diet franchises of the last decade. While the diet's popularity has waxed and waned throughout the last four decades, a generic low-carb diet has been proven to help keep the flab off once weight has been lost. The program limits dietary intake of net carbohydrates (total carbohydrates minus dietary fiber), which Atkins theorized increases one's metabolism and burns stored body fat. "When fat is used as fuel, as it is on a low-carbohydrate diet, it gets mobilized. It does not accumulate, so weight and cholesterol drop," Atkins said in 2000. (Washington Times, July 2 2000). Dr. Atkins started Atkins Nutritionals in 1989, producing low-carb food products for dieters and published Dr. Atkins' New Diet Revolution three years later. The book and its predecessor sold a combined 18 million copies in the U.S. By 2004, a year after Atkins death, more than 9 percent of the U.S. population was on a low-carb diet and pasta sales declined 10 percent. But by the end of 2005, the fad faded and Atkins Nutritionals declared bankruptcy (it reopened in 2006).

Breakdown:
6-month mean attrition rate (7%)
6-month mean weight loss (12.1 lbs.)

12-month mean attrition rate (11%)
12-month mean weight loss (10.7 lbs.)
12-month BMI loss (1.7)
Nutrition score (42.3 out of 70 (post-induction phase)

Clinical studies: The Journal of American Medical Association, March 2007, Annals of Internal Medicine, August 2010

#7, Jenny Craig

The Trick: Packaged food and weekly check-ins

Members of the Jenny Craig program start with the company's branded food and menu plan, and then gradually wean themselves off the products as weight-loss goals progress. Jenny and Sid Craig, who formed the company in 1983 in Melbourne, created the program. There are about 500 centers in the U.S. and the average customer reportedly spends about $100 per week on Jenny Craig food while enrolled in the program. Among the diets included in the list, Jenny Craig had the highest rate of short- and long-term attrition, but ranked second in terms of total weight loss over one year.

Breakdown:
6-month attrition rate (78%)
6-month mean weight loss (12.6 lbs.)
12-month attrition rate (93%)
12-month mean weight loss (15.6 lbs.)
12-month BMI loss (n/a)
Nutrition score (n/a)

Clinical study (International Journal of Obesity, February 2007)

#8, Ornish diet

Image: Kim Komenich, Time Life Pictures / Getty Images
The Trick: Loads of fiber, little fat and no meat, fish or alcohol

Dr. Dean Ornish is known in the medical field for his work in reversing coronary artery disease with diet, exercise, and meditation—the same approach he recommends for weight loss. In his 1993 tome, Eat More, Weigh Less, he outlined his model for a low-fat, vegetarian diet. Centered around fruits, vegetables and legumes, only 10 percent of calories come from fats and meats, oils, nuts, and alcohol are forbidden.

Breakdown:
6-month attrition rate (15%)
6-month mean weight loss (5.3 lbs.)
12-month attrition rate (22%)
12-month mean weight loss (5.7 lbs.)
12-month BMI loss (0.8)
Nutrition score (64.6 out of 70)

Clinical study: (The Journal of American Medical Association, March 2007)

#9, LEARN diet

The Trick: Low-fat diet with exercise and learning to change relationship with food

An acronym for lifestyle, exercise, attitudes, relationships and nutrition, the LEARN diet was created by Dr. Kelly Brownell. The diet is a low-fat regimen, with 55-60 percent of calories from carbohydrates and less than 10 percent from saturated fat. One of the more outspoken dietitians, Brownell gained attention in 1994 for suggesting via an Op-Ed in The New York Times that "since the government controls cigarette and alcohol advertising aimed at children, a similar rationale should apply to unhealthy foods," a proposition later dubbed the "Twinkie tax."

Breakdown:
6-month attrition rate (20%)
6-month mean weight loss (7.1 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (4.9 lbs.)
12-month BMI loss (0.9)
Nutrition score (n/a)

Clinical study (The Journal of American Medical Association, March 2007)

#10, Zone Diet

The Trick: Perfecting the balance between carbs, fat and protein and strict portion control

The Zone Diet focuses on a ratio of carbohydrates (40 percent), fat (30 percent) and proteins (30 percent), which creator Dr. Barry Sears claims regulates blood-sugar levels. Sears' book landed on the bestseller lists in 1995 and versions have sold more than 4 million copies. Among the diets on our list, the Zone Diet produced the least amount of weight loss in the long and short term.

Breakdown:
6-month attrition rate (16%)
6-month mean weight loss (4.4 lbs.)
12-month attrition rate (23%)
12-month mean weight loss (3.5 lbs.)
12-month BMI loss (0.5)
Nutrition score (49.8 out of 70)

Clinical study (The Journal of American Medical Association, March 2007)

Well with that being said..

There sure is a lot of "DIET" info out there..

The truth is when you start a new meal plan, you need to stick to it.

It need to work, and you need to see results..PERIOD.

LEAVE YOUR COMMENT BELOW

I burned 1,007 calories just with this (Boot Camp)

2011-02-12T12:35:00.001-08:00

Thursday night at Boot camp we kicked it up a notch!

I wanted to push a little more, but I wanted number to back it up.

I was asking for constant feedback from everyone wearing a heart rate monitor.

We had heart rates in the 160,170 and 183 beats per minute..with no treadmills anywhere :-)

Calories burned close to 600 in just 45 minutes

Then

I saw Joel Marion post this on his blog:

Here’s a little-publicized fact:

If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.

Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.

Let me ask you this…

When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.

But it’s absolutely necessary.

Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.

Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.

Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.

That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.

Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).

And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.

What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:

Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins

Boom!

A practical example:

Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.

That’s kill mode, and it works — bigtime.

Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.

But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.

Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!

So here’s what I want you to do:

Leave me a comment and let me know if you are getting the same kind of results or not..

and I will send you a free fat blasting workout

Bodyweight Exercises for Fat Loss and Bootcamps

2011-01-25T14:30:00.000-08:00

Hi Everyone

It's Monday..

So yesterday I had a Full day of fitness, from the minute I woke up till the 2 hours of Salsa I ended the night with..

Details of the workout and video of some of the dancefloor move are on the facebook page:
http://www.facebook.com/home.php#!/pages/South-Fl-Fitness-Bootcamp/170388319657852

Now I quick post from Craig B here:

Couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called "Bodyweight Cardio 3".

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise.
I want to give you the first 3 rounds today. Here we go:

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

>>>; GET THEM HERE

More at-home workouts on the way

Want to get out of the house..

Come to Bootcamp, 45 minutes of NON STOP FAT BURNING
for lees than $22 per class..
Join here: http://www.southfloridafitnessbootcamp.com/payment-options/

Have a great week

The "C" word Women HATE

2011-01-18T23:06:00.000-08:00

Hi Everyone,

We are talking about the C word today..

CELLULITE..

First what is it?

Well Wiki says:

Cellulite is a topographic skin change claimed to occur in most postpubertal females.^[1] It presents as a modification of skin topography evident by skin dimpling and nodularity that occurs mainly in women on the pelvic region, lower limbs, and abdomen, and is caused by the herniation of subcutaneous fat within fibrous connective tissue, leading to a padded or orange peel–like appearance

What does it look like?

Weight Loss May Worsen Cellulite?

The research, published in Plastic and Reconstructive Surgery, the official medical journal of the American Society of Plastic Surgeons, is based on a study of 29 women who enrolled in medically supervised weight loss programmes. These included low-fat meals and the extreme measure of bariatric surgery, such as gastric bypass and gastric banding. Seventeen of these patients (58%) experienced an improvement in the appearance of their cellulite, but nine (31%) saw their condition worsen.

The patients with the biggest improvements were those who lost the most weight and lowered their percentage of thigh fat. They also had a higher body mass index (BMI) to begin with and more severe cellulite.

Patients whose cellulite worsened started with a "significantly" lower BMI, lost smaller amounts of weight and had no change in percentage of thigh fat.

Those whose skin became looser after weight loss - losing its elasticity - also had worse cellulite. The average weight loss was 13.8kg (30.5lb). The study concluded that losing weight had "variable effects" on the appearance of cellulite.

John Kitzmiller, a plastic surgeon and co-author of the study, said: "Approximately 85% of women are affected by cellulite. Cellulite is not specific to overweight people but excess weight may worsen the condition.

"Although the appearance of cellulite diminished for the majority of patients, weight loss did not totally eradicate the condition. The dimples appear to be permanent features that lessen in depth as the pounds come off."

How do you get rid of it?

If you've wasted time and money on scam cellulite solutions, you're going to be happy – and sad – to hear what I have to say. The truth is if you want to
know how to lose cellulite, the answer has been right in front of your face all along.

And yes, it's the classic 3-step system of the right diet, the right exercise, and getting social support. There's nothing fancy, nothing expensive, and nothing magical about any of these.

Perhaps you expected me to promote some magical seaweed harvested off the coast of the Canary Islands only between November and December when the moon is full? Well, if that's the case, I'm sorry to disappoint you.

Instead, you're going to discover that it's possible for a woman to lose cellulite in her 40's, 50's and 60's, even when most women have given up on beating the cellulite curse.

Most women rely on long, slow cardio training, but in all my years as a trainer, I've never seen jogging build a better butt. In fact, most women joggers still have the same saggy butt and thighs problem as non-joggers.

And sometimes it's even worse (plus, they notice it more too, with all that thigh-rubbing during their long, slow cardio workouts).

Instead, women need to focus on interval training to lose cellulite from their thighs and resistance training to tone up their tush..

That's exactly what one my clients, a woman named Melanie, did it by switching to three short, but intense workouts per week. She Joined Bootcamp, and when she couldnt go to Bootcamp she used my CELLULITE REMOVAL SYSTEM and started with 20 minutes of total body resistance training and finished with 20 minutes of interval training.

Melanie found these workouts to be much more effective for losing cellulite than her old workouts of long cardio. Australian researchers have also found that interval training is more effective for burning belly fat in woman as well, even though the interval workouts lasted only half the time.

No marathon cardio sessions needed. Instead, her cellulite solution workouts focused on short, burst activities only. But none of this would have been possible without the support of her husband.

Most women don't know this, but social support is one of the most important factors in the success of any fat loss program. If you don't have someone motivating you, encouraging you, and holding you accountable, even all the magic in the world won't cure your cellulite, because at the end of the day, you still have to do the work.

Along with a 1600 calorie per day diet of whole, natural foods and the loving social support of her husband, Melanie was able to lose over 25 pounds in 12 weeks and dropped her body fat 7.7% to an all-time low of 16.9%. She lost 3 inches from her thighs and over 3.5 inches from her hips. It literally looks as though someone elevated her butt two inches and removed all the fat from her low back.

By getting rid of her cellulite and boosting her butt, Melanie not only changed her body but transformed herself inside and out. She now has the power over food, rather than it having the power over her, and she has her best-ever body, most women simply give up or continue to rely on cellulite scams to provide an overnight change in their body.

She is an inspiration to women everywhere who want to know how to lose cellulite.

There's no magic potion or pill. Just the right diet, exercise and social support.
AND NOW OUR DAILY DEAL!!!!!!

CELLULITE REMOVAL SYSTEM

[caption id="attachment_1585" align="aligncenter" width="400" caption="cellulite removal system"][/caption]

The Cellulite Removal System Inculdes:

A 7 Day Pre Planned 1,200 Calorie or 1,600 Calorie Meal Plan (Depending on where you are NOW)
A Cellulite Fighting Workout You Can Follow On Mondays
A Muscle Shaping and Toning Workout You Can Follow On Wednesday
A Fat Blasting and Calorie Burning Workout You Can Follow On Fridays to keep you burning fat All Weekend

Sunday thru Saturday your meals are planned, your 3 workouts per week are planned.

All you have to do is FOLLOW!

This System Sells for $97, but you can get it today as part of out DAILY DEAL for just $47

Your Meals Will be emailed to you in a PDF file you can easily print, and your Easy to follow Virtual workout will be in a password protected area of our Site..so that you can access it any time you want.

Again, it's on sale TODAY for $47

8 Metabolism Boosters for Fat Loss

2011-01-15T08:28:00.000-08:00

Your metabolism is your fat loss foundation.

It keeps burning and burning fat 24 hours a day...the only problem
is, do you have a fast metabolism? And if not, what can you do
about it to boost your metabolism and burn fat to lose weight?

Your metabolism is basically how many calories you burn each day.
Children have faster metabolic rates than adults, and we all know
about the legendary metabolism's of teenage boys. That's the
metabolism you wish you had.

And while it is inevitable that your metabolism decreases with age,
it doesn't doom you to gaining weight. It might even decrease 30%
over your life, but really, is that any reason to become
overweight? No way. Not when you can turn it around with a couple
of simple, proven techniques listed below...

Here are 8 possible metabolic boosters and the truth about whether
each works.

1) Strength training

Claim: Boosts metabolism up to 10% after a training program

True!

In fact, despite what many men and women think, harder exercise is
better for your metabolism. However, please note that 1 pound of
muscle does not burn 50 calories per day.

In one study, women received a greater metabolic boost from using 8
repetitions per set rather than traditional high-rep (12 reps)
sets. So stick to harder exercises (pushups and more advanced
bodyweight exercises) or dumbbell exercises.

2) Breakfast

Claim: Because it stops your "fasting", it can boost metabolism

True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein,
fiber, & fruit (& even veggies if you can fit them in) at this
time. This will keep your appetite in check till your next break or
even lunch.

3) Green Tea

Claim: Burns an extra 80 calories per day

True? Not really. It has been shown to burn 80 calories per day in
young men on the first day of supplementation, but will this affect
last once your body gets used to it? I don't think.

After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".

Coffee is okay in moderate doses, and I recommend Green Tea to
everyone, but for health reasons, not for fat loss. The only way
you will lose fat with Green Tea is if you replace a 300+-calorie
Frappucino with an iced, unsweetened Green Tea. Otherwise, don't
count on it for much in terms of metabolism.

4) Fat Burners

Claim: Boost your metabolism big time!

Fat burners are simply caffeine pills with a few other ingredients thrown
in. You'll get an increase in mental energy, but that doesn't mean it will
significantly boost metabolism or burn fat.

5) Ice Cold Water with Lemon Juice Squeezed into it

Claim: The body will burn calories warming up the water and the
lemon juice also burns more fat.

Truth? Nice in theory, short in practice. Nobody is losing fat with
ice cold water. If it sounds too good to be true - you know the
rest of the story.

6) Eating 6 small meals per day

Claim: Boosts metabolism and can help control cholesterol.

Possibly true. Try and split your meals up into smaller meals that can be
eaten over the course of the day. This might be part of the breakfast magic...

7) Protein

Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).

True, but…

I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
vegetable protein.

8] Interval training

Claim: Interval training causes a greater increase in post-exercise
metabolism than regular cardio.

I certainly believe it.

And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original
interval training study from as far back as 1994 that showed
greater results from a shorter interval program when compared to a
traditional cardio program.

Bottom line: Intervals work!

So we see that hard work and diligent eating burn more calories and
that magic pills and potions don't work.

But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
metabolism.

Click here to start firing up your metabolism today with TT workouts:

=> http://www.TurbulenceTraining.com
Turbulence Training was built to boost your metabolism,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

P.S. It worked for these folks!

"I Coach busy women with no time to look in the mirror, let alone
adopt a whole foods lifestyle or exercise yet already! And yet,
your Turbulence strategies show almost everyone that everyone has
all of the time they'll ever need to include exercise as a fun,
performance-promotion essential to their lives. This program is
amazing and plenty challenging because it is simple. Clear but lets
no one off the hook. I'm thrilled to say this is a great addition
to any woman's arsenal of what to do"
Ann G. Burgess, President, Pathfinders' Fitness by Design,
Arlington , MA

Get your very own copy of Turbulence Training & the Nutrition Guide here:

=> http://www.turbulencetraining.com/
"In November of 2005, I noticed that I had put on a significant
amount of weight. I had avoided getting on the scale b/c I was
afraid to see how bad the # was. With my job, I had many client dinners
frequently and I wasn't taking into the consideration of how much it was
impacting my weight.

I was still working out, but didn't have a solid program that I
committed to. I went to the gym when I had time. When I finally got on
the scale I noticed that my weight hit an all time high of 228lbs!!! Not good,
when I know my optimal weight for my frame is 210lbs.

The last 3 months I committed to Turbulence Training and made some
modifications to my diet outlined in the TT program. What I realized
is that the workouts were more intense, I burned more calories and
I made it out of the gym in less time then I previously did. This
worked well for my busy schedule and it was simple to commit to
this program.

After a 3 month commitment, I am happy to say I am now back at
210lbs and feel better then I have in years. All thanks to the TT
program. I have tried many programs and this is the most effective
and simple program I have ever used. I recommend to anyone that faces
the same busy work/personal life that I do."
Dion Guerin, Sales, Toronto

Over 700+ Fresh Gifts Are Waiting For You Here... (FREE Download)!

2011-01-10T19:36:00.000-08:00

Hi Everyone,

Self Improvement Gifts 5 is LIVE and that means...

It's time to get your hands on the largest
selection of FREE Personal Growth Gifts &
Internet Marketing Products & Services that
you will find anywhere!

Stephanie Mulac, Carolyn Hansen & Dr. Joe Rubino
predicted that this 5th annual massive Giveaway
Event would be the best yet - and they've made
good on their word!

The line up of gifts I've seen are some of the
most powerful Self Improvement ebooks, memberships,
videos, audios, software, and e-courses on the net
today!

They've assembled the who's who of Personal Growth
Experts and you'll be able to grab 1000s of dollars
worth of products & services - all geared toward
improving your life and business endeavors!

You can go Download all of these products TODAY
right here:

http://selfimprovementgifts5.com/go/1629

I've already had a peek at the gifts and look at
what you'll be able to get your hands on if you
ACT FAST:

* How to Become an Advanced Early Riser - Steven Aitchison
* Turn Your Passion into a book... - Warren Whitlock
* Total Wellness Guide - Craig Raphael
* COACHES: Create a 6-Figure Practice, Here's How! - Barb Wade
* Living the Rich Life - Julia Busch
* Achieve Your Dreams - Brenton Lindo
* I Have Value Meditation - Estra Roell
* Creative Visualization Mastey - Bruno Auger
* Wealthy You 2011 Vision Sheet - Nachhi Randhawa
* Find the Best Self Improvement Niches and More - Tuks Engineer
* Self Hypnosis Sessions At Home - Paul Mihai Pavel
* Wake Up to the Dream - Eva Gregory
* And TONS (OVER 700+) MORE!

This event only lasts for 21 days, so don't delay
and get over there now:

http://selfimprovementgifts5.com/go/1629

To Your Success In 2011!
Rafael Moret

P.S. Download all the gifts immediately and check
back often because more are being added all the
time:

http://selfimprovementgifts5.com/go/1629

30 Day New Body Project

2010-12-29T10:24:00.001-08:00

===================================================

CAUTION: Only 18 (MAX) Individuals Will Be Selected

Do You Qualify to Be One of Them?

http://www.southfloridafitnessbootcamp.com/30-day-new-body-project/

===================================================

Hi

With 2010 winding down - you might be considering what you are going to

do to take your body and your health to the next level.

Quite frankly, I foresee in the next year (and beyond) that it will be even

more important to continually surround yourself with the right kind of information,

with the truth and with positive mindsets. It's my firm belief that the major shifts in the health and fitness industry occurring right now are the 'new normal' regardless of how much BS is out there. And the people in our group, collectively, will be in the best position to take advantage of these changes,

burn the most amount of fat, and develop NEW lean muscle tissue.

I look around the classes and my one on one clients and see Bodies changing and people getting healthier and having a better quality life style.

Many of which are having their best years ever. I don't think it's a coincidence or accident.

And I'd like to invite you to join us those people...if you qualify.

First off, you must already be SURE you want to change the way you look.

You must be certain that you are tired of being tired and feeling weak. You must be sure and ready

to take action and do the things you need to do to make those changes in your body you want.
The 30 Day New Body Project brings together 19 (18 of you + Me) , forward-thinking people with one goal...to transform the way they look in just 30 DAYS

For 2011 we do NOT think we need to waste anyones time and drag out results we have Now figured out can happen in weeks...Not months.

We're going to plan EVERY meal over the 30 Days, Delver the Most effective workouts that don't take 2 hours to complete. Track everything that we are doing, every meal, every workout, and MOST important interact everyday during the 30 days.

You can Join Here for just $397

Originally I thought of just testing this out on myself, but it's January and I know a lot of people wait till this time of year to make changes in the way they look, in the way they eat and try to embrace a new health lifstyle.

I have been researching for months, testing over and over..and NOW I know for sure I have found the answers I was looking for.

This will not be a fun and games diet and exercise plan. This will be the most advanced eating system I have created. That's why I am doing it too.

This is NOT for people who don't want to burn fat quick and might seem unconventional to some..

But guess what, what everyone else is doing works..but take months.

I want to go to Mexico in February..to the beach..so I need to burn fat and build muscle in 30 days.

So here it is an invitation to you to join the Group and transform the way you look in 30 Days

I will send all of the DATA via email..The meals, the workouts..we will communicate everyday.

I need to know what you are eating, I need to know if you are hungry, I need to know how much fat you are burning.

I will be ready to answer all you questions, and will create an email just for the group in the program.

Some might say $397 for a 30 day meal plan is to much..well that's NOT what this is and this is NOT for them.

You will have access to everythng I have for 30 days, You will have access to me for 30 Days, Your body will be changing and that's what you are paying for..RESULTS.

I originally thought of pricing this between $500-$700...and I will..but I have an intro price for those who are READY to take action and get in NOW

Join our group of 18 Strong for Just $397..price goes up to $500 Saturday January 1st

So if last years resoluions were a bust, do yourself a favor and invest in YOURSELF

>>JOIN HERE<<

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

2011 Fat Loss predictions

2010-12-27T22:29:00.000-08:00

Well well,

I'm back in the USA and ready for 2011.

So for weeks now I have been in the lab, with a pen a pad...wait no..that's a song

For weeks I have been researching..reading, and observing..looking to see what I am going to do to kick it up a notch and stay ahead of the trends in 2011..but before I reveal my predictions lets see what else is being predicted:

USA TODAY Says:

Looking for the hottest fitness trends? Try sweating through a boot-camp workout class. Or lifting weights. Or doing exercises to strengthen your stomach and back.

"Boot camp, strength training will top 2011 fitness trends"

FITSugar.com Says:

Buddy system: Many of us have a fitness buddy that pushes us to run faster, longer, and more often. Picking up on the benefits of a support system, gyms will start offering peer groups and increase its number of class offerings.

Most popular workouts: What people loved in 2010 will carry over into next year: boot camp-style workouts, Zumba, and TRX Suspension training will continue to be sought out, and interval training will get a big push in 2011.

Small-group workouts: Expect smaller classes next year, and this is a good thing. Your instructor will be able to give you more attention, and you'll be able to form a tighter bond with your fellow classmates.

The Amercican College of Sports Medicine says:

1. Educated and experienced fitness professionals.

2. Fitness programs for older adults.

3. Strength training.

4. Children and obesity.

5. Personal training.

Now my predictions..(The UNCENSORED Version )

Prediction #1

People are going to continue to spend their hard earned money on BULLSHIT that doesn't work. Late night infomercials, diet pill scams, the diet of the week...all things that dominate the 10 BILLION dollar Fitness market on things that don't work...They will continue to make things that make you feel like you are fetting something done when you and them know you are NOT

Prediction #2

People will continue to waste money on liposuction... Guess what even if you have the BEST plastic surgeon in the world, you will still have shitty eating habits, and you still won't be exercising they way you need to to get the results you want.

The average cost of liposuction $2,000-$10,000

Liposuction Cost Range:

Average Total Cost: $8,500
Surgeons fee: $5,000
Anesthesiologist: $1,200
Facility fee: $1,700
Hospital fee: $600

Prediction # 3

Physician referrals. This one is a BIGGIE!! Physician referrals, a key component of the Exercise is Medicine initiative, partner medical professionals with heath and fitness professionals to seamlessly integrate exercise into their patients’ lives.

Prediction # 4

Customers will get smarter...if you hire a plumber to fix your sink, you expect your sink to be fixed. If you hire a trainer to help you lose weight, you should lose weight. No more excuses a trainer should deliver and clients should also be willing to work. That means that you should stop lying to yourself if you are stuffing PIZZA in your mouth everyday for lunch and going to the gym and spending more time worrying about your attire than your workout

Prediction #5

Expect highly qualified and experienced fitness professionals to charge more. You want better results, higher quality fitness in your life, and over all better quality of life..then you should expect to pay more. And you should expect more..and be willing to work more. Yes my friends a REAL fitness pro will not charge you $10-$15 per session to train you if he or she is...run the other way

Prediction #6

No more games...I predict I will deliver more fitness results in 2011 that EVER before. I will also demand more from the people that want more this year...That mens I will make you work if you are one of my clients..

I think we are all tired of the "SAFE" stuff..it's time to break through..I'm looking to do things that are not normal..like 20lbs of Fat loss in 30 Days

“All life is an experiment. The more experiments you make the better.” —Ralph Waldo Emerson

“It doesn’t matter how beautiful your theory is, it doesn’t matter how smart you are. If it doesn’t agree with experiment, it’s wrong.” —Richard Feynman

My New Year Resolution is to Deliver Real Results...Fast...but I need to Test to make sure I deliver the BEST to you..

Who am I going to test these things out on first? ME!

Now, this email is going out to a couple thousand people and it will be on the blog...and I'm sure some of you might be thinking "Hey, I want to do that, I want to start 2011 and get results fast too"

So I will be changing what the Best Fat burning diet will be defined as, and I will changing what effective fat burning workouts look like...this will NOT be fun and laughs..but it WILL work.

You want to do this with me? I think I might take 10-15 people on this journey with me..

I will be doing this with you and we will share results with each other...I will do all the work, the research, plan diets, and workouts..(yes I will charge for this) all you have to do is follow the instructions and report the results to me. Not sure what I will charge yet but I don't want any slackers in this so expect to pay between $500-$750 for this 30 Day program..but I promise you this: By January 31st you and I will be LEANER.

If you are interested in being a part of this, email me or comment on the blog and I will get back to you

Guys:

Ladies:

DO you have a comment or question...leave it below

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

Out with the OLD

2010-12-11T08:54:00.000-08:00

From: Rafael... Personal

If you watch too much news, you may find yourself in the corner of the shower, cold water pouring on you, bottle of bourbon clutched in your hand - mewing.

Nuts to 'em. You know how the World can get up off its hind legs? If a bunch of us get busy and eat better foods. Have better workout.We will Lose a helluva lot more weight!

WHAT IF YOU could have a NEW metabolism?

I say: out with the old, in with the new. Let's take a big damn bulldozer to all the mediocrity and ordinariness, and silly excuses we have been making.

I'm gonna tell you a story about YOU.

Over the years, You have eaten a lot of Good foods..and you have also eaten a lot of BAD foods.

Day in and day out, month after month, these Foods have built up in your system and YOU have created a Traffic Jam:

This traffic Jam has slowed down YOUR metabolism. So even when you have tried to "diet" it has not worked as well as you wanted it to.

I know what you might be thinking...but yes YOU to have a history of eating bad foods and as a result have clogged your metabolism.

It is NOT age...the ONLY thing that age has to do with is that...YOU have been doing some damage for longer than when you were younger.

So Solution time...How do ca I make your metabolism Super Fast:

Simple!

and I can make it happen in 10 Days

That's why I decided to make the 10 Day Metabolism Jump Start and Detox Diet

The plan is easy to follow and SUPER effective. The First thing that we do is Get rid of all the OLD clogging that you have. We will flush it all out in 1 day. THEN I will little by little reintroduce macro nutrients (that's a fancy term for food groups).

What does that do? It teaches your Body how to process each food group individually. After so many years of food combinations and disaster meals, this is the sure fire solution to speeding up your metabolism.

So we repeat this process every 48 hours and at the end of the 10 Days you are eating full meals, and YOUR body has a New understanding of how to process these food faster.

How cool is that?

And you don't need to go anywhere..We do ALL of this through EMAIL.

Well on top of that I will send you workouts you can do at home (via email), and I will send you a Meal plan you can follow for 2 weeks after your 10 day Jump start is over.

So I have 11 spots still open and I can tell you I interact with each person all the time so I really can't take more than 20.

Imagine all those people asking question about there meal plan, me training clients all day..I could never get to them..so 20 is the Cut off.

You can get the 10 Days for $77 and we Start MONDAY..that means you should be 10lbs lighter before Christmas

You can Lock you spot by >>CLICKING HERE<<

It's 10 Days to a new Metabolism..after years of bad food choices. Do it for YOU

So you can get the 10 day program >>here<<

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

3 Problems with Fat burning Workouts

2010-12-09T00:31:00.000-08:00

Hey Everyone...

When it comes to burning fat over the holidays, many people make 3 big mistakes with their workouts:

Mistake #1) Too much cardio

Cardio is always the first form of exercise that people try when they want to lose belly fat. But the problems are that cardio workouts take TOO LONG and cardio is also ineffective for fat loss. Research shows their is a much better way to burn belly fat.

Mistake #2) Too many machines

Most people think you need a big, fancy gym full of expensive equipment if you want to burn fat. But that's not true at all. Instead, you can workout in the comfort of your own home - even with just your own bodyweight - and still have a powerful fat burning workout in just minutes.

Mistake #3) The workout are too long (so the workout gets skipped)

Because of the long cardio and the desire to use expensive machines, most people end up driving 15 minutes to the gym to do a 60-90 minute cardio workout that results in very little fat loss - if any. But while this schedule is "fine" in January when there is nothing else to do, it just doesn't work over the busy holidays.

To discover the research-proven workouts that DO work for holiday fat loss while often not requiring any equipment at all, please read the article here from fat burning expert, Craig Ballantyne:

=> GET THEM HERE

As you'll discover, the key to proven holiday fat burning are proven bodyweight and interval training workouts.

But even when it comes to interval training, there are still 3 more common mistakes.

1) Most people work too hard during the recovery period.

It's called a "recovery" period for a reason! So don't worry about "keeping your heart rate up". Interval training is NOT cardio. It is a totally different method of training. So give up the cardio mindset and get to love your recovery.

2) As a result of working too hard in the recovery portion, most people don't work hard enough during the work period.

However, it is that hard, intense work that causes the body to change. So make sure you are doing QUALITY training.

3) Most people never changing their interval training workouts.

You should be using a variety of work-to-rest interval durations AND a variety of training methods. Also, be sure to keep track of your results so you discover what works best for you.

Interval training and even bodyweight circuit training are the keys to burning holiday belly fat at home - especially when you don't have much time to workout (like over the busy holidays). And you need to do it right.

And that's why I've teamed up with fat burning expert and Men's Health magazine contributor, Craig Ballantyne, to bring you the COMPLETE Holiday Fat Burning System featuring over 31 interval training workouts, 3 powerful NO-equipment bodyweight circuit workouts, and an extra SPECIAL bonus workout just for my readers.

To learn more about interval training, bodyweight circuits, and how to lose fat over the holidays with this combination, please read this special report here:

=> GET IT HERE

But hurry, this special article is only available until Thursday.

Rafael Moret, CSCS

And if you want to Join any one my fitness Bootcamp go here:

http://www.southfloridafitnessbootcamp.com/payment-options/

Pre and Post workout nutrition

2010-12-06T19:13:00.000-08:00

"Discover How to Utilize the Most Important 60 Minutes of the Day, Priming Your Body to Burn Calories 24 Hours a Day, 7 Days a Week While Building Lean, Rock-Hard Solid Muscle, and Catapulting Your Athletic Performance Through the Roof... Using the Exact Formula of the Most Determined Fitness Enthusiasts and World's Most Elite Athletes!"

Dear Friend,
If you've been struggling to break through the barrier that's been holding you back, whether it's to gain a competitive edge, build muscle, shed fat, or simply have more energy...
And you're trying to do it through your nutrition program...

You could be making a HUGE mistake...

Many people know that nutrition is the key to achieve the results they want. You need to consume balanced meals and spread them throughout the day. That's a no-brainer. But what many people don't know, or tend to forget, is that the absolute Most Important meal of the day is the recovery (or post- competition) meal.

Within the first 60 minutes of finishing your workout, you should consume a meal consisting of a precisely formulated mixture of fast-absorbing carbohydrates combined with high-concentration proteins. Get this wrong and ...

Suffer the Consequences

Deprive your body of the nutrients it needs immediately after your workout, and you may as well flush your training efforts down the toilet. Your performance will suffer the next time you train, you'll likely lose muscle along the way, plus you risk destroying your fat-burning metabolism, losing 20% of the gains you otherwise would have made. The simple fix is to consume a precisely calculated meal immediately after your workout to support your goals - whether it's burning fat, building muscle, or dramatically improving your athletic performance.

... and most people fail to consume the most important meal of the day because of one or more of the following reasons:

1. They don’t have time to prepare a workout recovery meal. Let’s face it: in today’s fast paced world, who does? It’s downright difficult to remember to pre-cook and pre-package a meal the day before, then remember to carry it with you to the gym every single day. Those that tried to “cook as you go,” found it extremely difficult to rush home to prepare food within the time frame needed to reap the rewards of a post-workout meal. So at best, their post workout meals were really late (providing no real benefit) or were skipped altogether.
2. They hate eating cold cooked meals. There’s nothing worse than finishing up your workout or training session then sitting down to a cold, nasty chicken breast. Frankly, it’s dry and disgusting - might as well be eating mud. And for those who “could” force down cold meals, they could only do it for a short amount of time. The unappetizing taste usually made them begin to dread even looking at the food anymore.
3. They can't stand the taste of 99% of all meal replacement shakes. Pick up 10 different meal replacement shakes off the shelves, and 9 out of 10 will be downright disgusting. Many taste like watered down chalk water disguised as a protein supplement - or worse. The very thought of drinking this stuff has most people cringing.

Does any of this sound familiar?

...if you answered, "Yes," pay close attention to what we are about to reveal to you. Because there is a very extraordinary post-workout formula about to be unleashed - And We Guarantee You Don't Want to Miss the Boat.

Introducing Prograde Workout

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Protein blend containing the highest quality protein available today

Precise protein/carb mixture for optimal results

Road tested

Delicious shake takes less than 30 seconds to mix

Perfect post-workout meal on the go

Rapid absorption designed for maximum muscle recovery

200 Calories, 14gms protein, 31gms carbs: it takes the guesswork out of planning your post- workout/activity meal

A formulated 2:1 blend of quick digesting carbohydrates to protein

Here's just a glimpse at what this mind boggling formula will help you do:

Prime your metabolism to burn calories 24 hours a day, 7 days a week*

Dramatically improve your recovery time to never enter a gym dead-tired again*

Increase your lean muscle within weeks*

Prep your body to burn calories like a smoldering hot furnace*

Save time with its easy absorbing formula

Never have to eat a cold chicken breast again

Break through plateaus that catapult you past your personal records week after week*

Make your life easier: This delicious post-workout formula is easy to carry with you to the gym

Use this simple formula immediately after your workout to help turn your body into a muscle-building, calorie-burning machine

Powder so fine that you can even use a spoon to mix it with

Generate energy that will make even a 20-year-old envious *

and much, much more...

GO TO:

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And take the gues work out of planning your pre and post workout meals

3 hormones that burn fat

2010-12-03T21:04:00.000-08:00

By John Romaniello, New York’s Premier Fat Loss Expert and the creator of the Final Phase Fat Loss program

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense of course, because if there is a universal truth to fat loss, that’s it.

This is what we call “energy balance.” In order to lose fat, you have to create what we call “energy debt” or “energy deficit” – that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for “beginning” fat. However, success doesn’t last forever.

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat.

And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is…

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more calories through exercise.

Even then, things don’t always happen as quickly as you want.

You see, once you’ve hit a fat loss plateau or when you’re trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance and more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, “starvation mode.” However, assuming you’re eating enough and trying to create an energy deficit through training, Leptin isn’t the issue.

In Final Phase Fat Loss though, you’re never on a severe diet, so you don’t have to worry about Leptin.

There are other hormones however, which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat – they determine where you gain it, and whether you’re able to lose it from those areas.

Those “problem” areas on your body are there for a reason.

“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

One of the most common types of fat storage that we see in women is the “pear shape” – fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).

This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss – which is why women usually have more trouble losing fat than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the butt (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

No worries, ladies (and gents!), I’m here to help.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management. Combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

Muffin Tops: No Love for the Love Handles

NOT This One:

THIS ONE>>

Probably my least favorite incarnation of regional fat storage is love handles and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition – I’m talking shredded pretty much everywhere else – I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it!

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by, well, more rapidly digesting carbs, made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite; you don’t deal well with carbs. And anything other than a low carb diet pretty much means you’re gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant – and therefore it can be reasoned that insulin resistance leads to love handles and lower back fat storage (which of course, means that insulin resistance makes it very hard to lose fat from that area as well).

I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at your love handles and lower back fat while you increase insulin sensitivity.

The better news is that I’ve figured out a specific series of training sessions that will do just that.

The One, the Only: Belly Fat

Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it’s hormones baby, hormones.

The one we’re talking about here is cortisol. This hormone has been in the media a lot in the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress – both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend (although that helps, I’ve heard).

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you’re observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone.

Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It’s important to note, however, that long duration cardio and extended lifting sessions are what produces the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect and the cortisol related belly fat storage.

Are you ready to fight these hormones?!

YOU SEE ALL THIS? Still Think you don't need coaching?

YOU Can Join Bootcamp Today and Start on Monday:

http://www.southfloridafitnessbootcamp.com/payment-options/

Leave me a comment or your thoughts

Black Friday Sale

2010-11-25T13:04:00.000-08:00

It’s Black Friday at South Florida Fitness Bootcamp

And we do have some Cool Deals on Bootcamp

Forget Those Crazy Mall and LONG LINES:

NO LONG Sales Letter here Today...But before you Buy That NEW Big screen TV..maybe you should invest in YOU.

We Have Our NEW 10 Day Body Transformation Program

I will work with you One-on-One for 10 Days.

Private Fitness Coaching, A Tour of the Grocery Store, A Tour of the Kitchen.

You decide!

For 10 Days Straight We Can Transform Your Health and Fitness

You Have 2 Options

OPTION #1

One Hour of Private Coaching Just for You for 10 Days in a Row

For Just $475.00 (Normaly $675.00) A $200 Savings

OPTION#2

2 One Hour Sessions of Private Coaching Per Day Just for You for 10 Days in a Row

For Just $917.00 (Normaly $1,300.00) Almost a $400 Savings

We would START on December 1st and train for 10 Days in a row, until December 10th.

BLACK FRIDAY Deal #2

3 Months of UNLIMMITED Bootcamp for Just $497

Normally Our Bootcamps are 3 times per week for 4 weeks and Go for $257 for the 4 weeks. You can Join TODAY and Get 3 month for Just $497.

Even if you didn't want to start until January 2011, Even if you want to get a Jum Start on your New Years Resolutions..Even if you join because your are getting each month for just $165. Join Today and You can start your 3 month as soon as you want or hold on to it until the New Year and lock your spot on one of our camps for the New Year

BLACK FRIDAY Deal #3

YES! THE 21 Day Fat Blasting Bootcamp Program

Join any of our 3 Bootcamps for 21 Days for Just $157. And get a Free 21 Day Fat Blasting Meal Plan

Say "I can't wait to start my 21 Day Rapid Fat Loss Boot Camp!"

"I'm Clicking That Great Big Add To Cart Button Below and Enrolling Right Now!"

Visit Our home Page: www.SouthFloridaFitnessBootcamp.com for Class Details. Times and Locations

Do these 10 fitness trends work?

2010-11-23T13:53:00.001-08:00

"A goal is a dream with a deadline."
Napoleon Hill

Check these out:

1.Biotape

Building on our last example of health fads gone wrong is Biotape, the pain-relieving tape disseminated by Smart Inventions Inc. Made of a space-age conductive Mylar that connects broken circuits that cause pain, Biotape and its makers fell flat when confronted by the Federal Trade Commission, having to settle for $2.5 million in consumer refunds. The product’s website is still functional, but can now only claim that the tape connects the broken chi in all of us. Who knew that our chi was broken?

2.Q-Ray Ionized Bracelet

You’ve probably seen the infomercials on the Q-Ray Ionized Bracelet, a breakthrough in science that was first marketed as a pain-relief product, but then went on to promise those who wear it enhanced performance, balance and vitality. How did it achieve its magical effects? Ionization, of course. Not surprisingly, when tested, the Q-Ray was not ionized at all and its makers were court-ordered to turn over $16 million in profits as refunds to consumers due to false advertising.

3.Cow Urine

For our next bizarre health fad, we turn our attention to a South Asian nation of one billion -- India. The cow is a sacred creature in India, to such an extent that India's biggest and oldest Hindu nationalist group, the Cow Protection Department of the Rashtriya Swayamsevak Sangh (RSS), hopes to turn cow urine into the next soft-drink craze. The RSS has been steadily building hype for cow urine over the past few years, promoting the liquid as a cure for a range of ailments including liver disease and, of course, cancer. By the end of this year, RSS hopes to release its "cow cola" to the masses, assuring the public that it will taste great. The taste, however, may be of little concern, considering that imposters have already begun selling knock-off buffalo urine as the real thing.

4.Bee Venom

What better way to find out if you are fatally allergic to bee venom than by deliberately letting yourself get stung in the name of health? Welcome to the practice of bee venom therapy, whereby therapists apply bee venom to specific points on the surface of the body to cure or reduce symptoms of arthritis, bursitis, tendinitis, herpes, and even breast cancer. Although the practice is rare in the Western world, bee venom therapy is still abuzz in China, being offered as one of an exhaustive list of folk remedies at any of the 3,000 or so traditional folk medicine clinics across the country. While apitherapy (the medicinal use of bee products, such as honey) has some medicinal usefulness, the claims for bee venom therapy are just too far-fetched to believe

5. Hula-Hooping With Weights

This is one of the latest fitness fads and entails hula-hooping, a craze of the 1950s, with weighted hoops to trim the stomach muscles. While this fad may seem a bit crazy, popular singer Beyonce says that she does it to stay slim. Doctors have weighed in on this fad and say that it is an effective form of cardiovascular exercise and can help with weight loss, but that there is no need to use weighted hula hoops as they can cause back injuries. You can get the same results from a regular hula-hoop.

6. Strippercize

This form of exercise is touted by movie star Kate Hudson, who states that not only is it useful in the bedroom but it can help women stay thin. Doctors disagree and suggest that anything that involves wearing 7-inch spike heels is not good for any woman, especially when exercising. They add that doing so can actually cause harm to your ankles and feet. However, if you wear proper attire this type of exercise can strengthen your core and provide cardiovascular benefits. Just make sure you go for sneakers instead of stilettos!

7. Bodyblade

The Bodyblade approach involves lifting a bar over your head and shaking to exercise your trunk muscles. Doctors say that this exercise can be helpful for physical therapy, but it appears to be another fad that does not have clear fitness benefits. However, they also say that there is no harm in performing this exercise.

8. Bikram yoga

Please note that this does not refer to yoga in general - but specifically Bikram yoga. I think yoga in general has many benefits when used in the right way and in the right context.

Bikram yoga was 'invented' by a guy in the 1970's, he had the bright idea of performing yoga in a room that is heated to 105 degrees Fahrenheit. It doesn't bother me that the founder of it lives in Beverly Hills and has 40 Rolls Royces (according to this article in The Times). And even the spurious health and fitness claims don't bother me that much (several Bikram yoga websites claim that it makes your body burn fat more effectively and redistributes fat in the muscle structure - hmm, so if I sit in a sauna I'll burn more fat). What mainly bothers me is a bunch of guys wearing Speedo's. Sorry, but I don't want some dude in a pair of swimming trunks doing a down dog in my face and spraying sweat all over me!

The only time you should be wearing speedo's is if you are in a swimming pool in an actual swimming competition

Okay, I lied the spurious health claims do bother me. As does standing on someones back while they are in full spinal flexion, McGill is somewhere in Canada, probably in his spinal lab shedding a tear. Bottom line, I don't think overstretching ligaments and tendons in a hot environment is a good idea.

9.Functional training that is not functional

Somewhere along the line functional training jumped the shark. It metamorphosed into people standing on various objects filled with air while doing a rotational lunge matrix. I was hoping this stuff was dead, but only a couple of weeks ago I saw a guy trying to stand on a swiss ball

Functional Clown Training

If something is functional, what is it functional for. Unless you spend your life standing on bags filled with air then there is very little functional carry over.

Functional should relate to the task at hand. For example, with some elderly GP referral clients, things like squats from a bench (getting out of a chair), step ups (for walking up stairs) and suitcase deadlifts (for picking up shopping) are all functional to their needs.

Funtional Training is Not Doing Circus evercise with no real world Purpose.

10. The Power Plate

According to the Power Plate website, this piece of equipment is backed by 40 years of research that shows “vibration training enables users to achieve a higher level of fitness.” We’re also told, “Far better results are achieved than with conventional training methods in just 10 minutes, 3 times a week.”

Plain and simple, don’t buy the hype. Don’t buy the celebrity endorsements or the testimonials that come from the people who stood on this vibrating platform once for ten minutes and said they felt sore or felt better.

Have you ever felt sore after sleeping on an uncomfortable bed? Well, this kind of soreness isn’t indicative of any muscle building properties offered by uncomfortable cots, and is the same kind of soreness you’d feel after standing on a vibrating platform for ten or fifteen minutes.

If standing on a vibrating platform offered real health benefits, subway riders would be the healthiest lot on the planet. If vibrations were the key to being fit, you’d never see a fat jackhammer operator.

I could waste hours discussing this fallacious nonsense. But I’ll keep it as short as possible.

As Madonna performs in London, the word is the aging pop star has kept her fabulous figure fabulous by using a faddish gadget known as the Power Plate. The Power Plate is a vibrating platform you stand on while assuming various positions, which – according to testimonials and marketing materials – can strengthen and tone and all that good stuff in just ten minutes a day, three days per week.

By the way, Madonna is in phenomenal shape because she's spent the past 20+ years working at it, not because she uses the Power Plate

I have A cool Video on Our Facebook Page here:

http://www.facebook.com/?q=#/pages/South-Fl-Fitness-Bootcamp/170388319657852?ref=ts

and I will be giving All the details on My 10 Day Life Changing coaching Program tomorrow..along with Some Cool Deals I will have in Friday for All the Black Friday Craziness

Till Then

Rafael

Is more expensive always better

2010-11-17T11:20:00.000-08:00

Hi Everyone

It's Monday...and today I was listening to something on the radio and it got me thinking..are more expensive things Always Better?

and of course some how I relate this to exercise and fitness. Funny enough I have one of the most expensive Bootcamps in my area..no the most expensive, but one of ($257 for 4 weeks)...last night I saw a bootcamp for $67 for 5 weeks...and I want to talk about this but first lets look at these other examples:

Wine...this is Dom. Romane Conti 1997 - app. $1,540 for 1 Bottle

This is Boone's

$3.69 per bottle.

Is the more expensive bottle better? I guess that depends on you.

What a bout toilet paper?

Renovo’s luxury toilet paper is the ultimate in luxury toiletries. This soft TP is made of 100% virgin pulp for maximum softness. It’s three-ply and colorfast. Yes, you read that right—it’s colorfast. Renovo’s designer toilet paper comes in six different colors—black, red, green, orange, blue and fuchsia.

Renovo toilet paper is priced from just over $3 for a single roll

You could also get Maximum Value brand of toilet tissue for .77 cents for a 4 pack

PURSES

Salvatore Ferragamo $1,500

or you can get a $20 Purse:

I can go on and on and on..but back to my classes.

Let's see I have a Degree from Rutgers in Exercise Science,11 Different Fitness Certifications, 15 years of Experience...and on and on..I should be charging more than I do!

Now for All the price shoppers do you think the "other" guy has all that info in his or her head? Because if he or she did would they charge $2.68 to train you....Is that who you want to put your Health and Fitness needs in the hand of?

I think somethings you can bargain shop..other you should not.

Just my 2 cents...

ALL BOOTCAMPS START TODAY...join now!

www.SouthFloridaFItnessBootCamp.com

Leave you comments..repost this on your facebook and twitter

Black Ops Fat Loss

2010-11-09T13:34:00.001-08:00

Hi Everyone,

So The New Call of Duty Game BLACK OPS hit stores today..and I find it amazing how fast these games sell..Kids and Adults were at Game stop yesterday at 6pm making a line to make sure they got 1st..They have had this game on reserve for MONTHS..yet these people or most of them don't put even a tenth (1/10) of that effort in to their health.

But Some of you do...and for ALL of you that Do ...I have Some Black Ops Secrets for Fat Blasting today..

SECRET #1..Don't Eat This EVERRRRR!

Burger King NY Pizza Burger
2,530 calories
144 g fat (59 g saturated, 3.5 g trans)

#2

In case you missed my email yesterday, my buddy Joel Marion is giving away two freee fat loss reports at his website to help you LOSE a bunch of fat this holiday season:

Holiday Fat Loss Black Book + Leptin Chronicles <------- F.REE

One of the reports - The Leptin Chronicles - is a *must* read. Leptin is perhaps the biggest fat loss hormone EVER, and is without a doubt the most powerful hormone to help you lose fat fast, all while enjoying ALL your favorite foods during the holidays.

Learn how to turn it "on" here:

How to "turn on" your Holiday Fatloss Hormone <------- F.REE

This is *extremely* high quality info...enjoy!

#3 Visualize the way you want to look:

Visualization is a technique used by winners in all walks of life. If you really want something to come to fruition, put your imaginative mind to work. See the result in front of you, play the game you are going to play in your mind or watch yourself accepting your degree at college. The only limit is your own mind.

You can use visualization to acquire new habits, like eating healthier or eating slowly which prevents overeating and obesity; have you ever seen an aerobatic pilot visualizing his/her routine on the ground using only the hands and the imagination? Have you ever rehearsed a job interview in your mind?

Fix your mindset. Nothing is going to get better when you feel lousy about yourself and your chances in life. A positive mindset will reset an erring period of bad luck. It will turn that half empty glass into the half full glass; the rainy day into the silver-lined cloud. Seize opportunities to change and move on.

Visualization takes practice. Everyone has the power to do but not everyone has the belief in it. If you are skeptical, you may want to convince yourself that this is a waste of time. Do not give into this temptation because everyone, skeptics included, can benefit from visualizing. It is about our brain's ability to synthesize results, a scientifically proven fact.

#4 From Alwyn Cosgrove:

The Hierarchy of Fat Loss

1. Correct Nutrition

There’s pretty much nothing that can be done to out-train a crappy diet. You quite simply have to create a caloric deficit while eating enough protein and essential fats. There’s no way around this.

2. See #1

Yep. It really is that important. Several trainers have espoused that the only difference between training for muscle gain and training for fat loss is your diet. I think that’s a massive oversimplification, but it does reinforce how important and effective correct nutrition is toward your ultimate goal.

3. Activities that burn calories, maintain/promote muscle mass, and elevate metabolism

I think it’s fairly obvious that the bulk of calories burned are determined by our resting metabolic rate or RMR. The amount of calories burned outside of our resting metabolism (through exercise, thermic effect of feeding, etc.) is a smaller contributor to overall calories burned per day.

We can also accept that RMR is largely a function of how much muscle you have on your body — and how hard it works. Therefore, adding activities that promote or maintain muscle mass will make that muscle mass work harder and elevate the metabolic rate. This will become our number one training priority when developing fat loss programs.

4. Activities that burn calories and elevate metabolism

The next level of fat loss programming would be a similar activity. We’re still looking at activities that eat up calories and increase EPOC.

EPOC (Exercise Post Oxygen Consumption) is defined scientifically as the “recovery of metabolic rate back to pre-exercise levels” and “can require several minutes for light exercise and several hours for hard intervals.”

Essentially, we’re looking for activities that keep us burning more calories after the exercise session.

5. Activities that burn calories but don’t necessarily maintain muscle or elevate metabolism

This is the “icing on the cake” — adding in activities that’ll burn up additional calories but don’t necessarily contribute to increasing metabolism. This is the least effective tool in your arsenal as it doesn’t burn much outside of the primary exercise session.

Let’s put this fat loss continuum together in terms of our progressive training hierarchy.

#5 Hire a Coach

Sure you can do it on your own..you can pobably fix your car if you read a book on it..but you go to the mechanic..you could probably fix your toilet but you still call a plumber..Hire a Fitness Coach

We Specialize in Getting YOU in Shape

www.SouthFloridaFitnessBootcamp.com

Rafael

PS

Leave your thought and comment..repost on your Facebook and twitter too

2 FREE holiday fatloss reports! (no catch)

2010-11-08T14:20:00.000-08:00

Hey there,

Are you used to gaining 10-15 lbs over the holidays?

Well, my good friend and diet expert Joel Marion is putting an END to that by giving away not one, but TWO freee reports specifically designed to help you LOSE (instead of gain) 10-15 lbs of blubber this holiday season:

TWO totally F.REE holiday fat loss reports <------- Download here

The first is called the Holiday Fat Loss Black Book and is chock full of more than 15 practical strategies to have you *easily* dropping fat this holiday season.

The second--and this is where it gets really cool--shows you how you can naturally manipulate your body's #1 fat loss hormone to lose fat rapidly this season without EVER missing a holiday meal, party, or dessert! In fact, you'll use those holiday treats to help you shed fat faster!

Secrets to manipulating the most important fat loss hormone EVER discovered:

Get BOTH reports freee <------- Download here

Have an awesome day and enjoy the freee stuff!

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

PS...I don't know if you saw our Press Release but here it is: http://www.prlog.org/11051296-local-fitness-coach-offers-free-saturday-fitness-bootcamp-in-exchange-for-canned-foods.html

Facebook it..tweet it..send it to your friend

Research Shows You May NEVER Lose Weight?

2010-11-02T12:40:00.000-07:00

Hi Everyone,

Are You Hardwired To Never Lose Weight?

There is some pretty solid research that shows some people may be hard wired to never lose weight or they lose it and gain it back.

Don't worry this isn't a permanent thing. You are not doomed if this is you.

David Kessler, M. D. and author of "The End of Overeating" and his researchers have looked into why some people weight cycle.

What they found was that we all have reward circuits in our brains and that some individuals are "conditioned hypereaters". Those that he calls "conditioned hypereaters" excessively activate these reward circuits just from smelling food.

Kessler estimates that half of obese people and around 30 percent of overweight individuals are conditioned hypereaters.

The research and evidence also shows that this action or hard wired mechanism is partially learned and can re-wired through conditioning much like how it occurred in the first place.

Since emotional triggers can play a important role in what we eat and don't eat we have to recognize this and focus on conditioning our emotions to have a more positive outcome.

This is part of what we call behavior modification or behavior change. It isn't always just about dieting or restricting calories and then all is well. Many times weight gain is emotionally driven so this means you have to manipulate those emotions to achieve the outcome you desire.

For example if you mess up and eat something you shouldn't have it isn't the end of the world and you haven't ruined your progress. Instead of getting frustrated just move on to the next stage of your day and focus on the positive. You will make a better decision at the next feeding opportunity.

The focus of behavior modification is controlling your emotions instead of them controlling you, which leads to negative thoughts and negative behaviors.

Here is a little exercise for you.

Write down how you feel when you are eating: are you happy, stressed, sad, etc.

Why are you eating?: Is it time to eat, did you skip a meal, etc.

Why did you choose the foods you are eating?

Keep track of this at every meal for 3-5 days and at the end of each day look at what you ate for the day, the quantities and then look at the emotions you wrote down next to that meal.

Is there a correlation? Did you choose unhealthy foods when you were stressed? Did you eat too many calories because you were frustrated about something?

Start to learn about your emotions and what they cause you to do and then you can focus on how to control them.

I got this right from my Prograde site:
http://results4sure.getprograde.com/wired-for-no-weight-loss.html

We have a 13% off sale going on for ALL PRODUCTS

We have a NEW Video On our YOUTUBE page here:
http://www.youtube.com/user/PembrokePinesFitness

Turkey Day is coming, Holiday parties are coming..stop waiting
Join Bootcamp here: www.SouthFloridaFitnessBootCamp.com

NEED PRIVATE SESSIONS..I have 2 spots opening up

MORE HALLOWEEN PICTURES:

[gallery]

Free fitness this weekend

2010-10-30T09:32:00.000-07:00

So it's Saturday

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
http://results4sure.com/fitness-on-your-phone.html

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:
http://results4sure.com/fitness-on-your-phone.html

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

Also

I still have room in the 1,000 calorie a day program here:
http://www.southfloridafitnessbootcamp.com/1000-calorie-a-day/

and in the 21 Day Bootcamp in Pembroke Pines here:
http://www.southfloridafitnessbootcamp.com/21-day-rapid-fat-loss/

Have a fit weekend
Rafael

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

Results4Sure.com, 918 n 18th ct, apt 201, hollywood, fl 33020, USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?jMycLBycLLQsnAwMbKycrLRGtByMHAws7Jw=

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

The Best Ways to Burn Belly Fat

2010-10-26T18:15:00.000-07:00

By: Craig Ballantyne, CSCS, MS
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

1,000 Calorie Workouts Are Everywhere

2010-10-23T12:25:00.000-07:00

Somethings work..and SOMEthings DON'T

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

Why Cardio Doesn't Work for Fat Loss

2010-10-17T13:34:00.000-07:00

Why Cardio Doesn't Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
Turbulence Training

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-
burning benefits.

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.

Poor fitness pratices..(and New Bootcamp location)

2010-10-15T13:49:00.000-07:00

Hi Everyone and Happy Friday..

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
http://www.i-bootcamp.com
http://www.Results4Sure.com

A quick 500 calorie burning workout

2010-10-10T16:17:00.000-07:00

Hi Everyone,

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
here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/
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 press TRX 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.
--AC"

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

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

http://www.results4sure.com/

Here's the fat loss basic Secrets-Revealed

2010-10-06T10:54:00.001-07:00

Hi Everyone

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
Rafael

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:
http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

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

My Personal Battle with Hypertension

2010-09-30T17:26:00.000-07:00

Hi Everyone...

I'm back but before I get into it I have a quote...or 2

Do not dwell in the past, do not dream of the future, concentrate the mind on the present moment.
Buddha

A man who dares to waste one hour of time has not discovered the value of life.
Charles Darwin

So if you have not gotten an email or text from my girlfriend Natalie in the last few days..let me bring you up to speed.

Last week I had a really bad scare...the things I preach about the most eating right, exercising and taking care of yourself came back to bite me.

Hypertension is the term used to describe high blood pressure.
Most of the time, there are no symptoms. Symptoms that may occur include:
Chest pain
Confusion
Ear noise or buzzing
Irregular heartbeat
Nosebleed
Tiredness
Vision changes
I had all of them! and ended up in a Hospital bed for almost 10 Days..they kept me in mostly because I refuse to take drugs..

There are many different medicines that can be used to treat high blood pressure, including:
Alpha blockers
Angiotensin-converting enzyme (ACE) inhibitors
Angiotensin receptor blockers (ARBs)
Beta-blockers
Calcium channel blockers
Central alpha agonists
Diuretics
Renin inhibitors, including aliskiren (Tekturna)
Vasodilators
A big buffet of meds IS NOT what I wanted...So simple to manage..my stress level was SUPER high..my eating caught up to me..and I got a BIG scare..

Well my blood pressure is back to normal and I'm cleared..I have a check up tomorrow..and will be BOOTCAMP ready by Monday!

So all classes are ON...I will send homework between now and then...Do it because I'm coming back with a vengance..and you don't want to get stuck

We will have make up days for the 6 sessions missed..I promise

Also with the New website I will try to consolidate all my emails so you don;t get so many of them..but honestly sometimes i send them 2 or 3 times because people say they didnt get them..or it goes to your junk folder and I want to make sure you dont miss out.

Thank you to everyone for the Emails and Texts..and Thank you for being understanding

--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

Remembering 9/11 AND MORE FITNESS RESULTS

2010-09-11T13:03:00.001-07:00

Hi Everyone,

It's Saturday September 11th... and while the tragedy that happened 9 years ago affected all of us, many of you don't know I remember the day so clearly.

For many reasons, at the time I lived in Jersey City NJ, right across the Hudson River..My little one was not born yet but was on her way, as a matter of fact we had an OB/GYN appointment that day and I had a ton of sessions scheduled...I remember turning on the TV and watching the fire a thinking "Wow some A**hole crashed into the Twin Towers again! So I stepped outside of my apt. where I could see the towers..and thought man people should really be more careful...and just like that I saw the other plane crash in..WOW, it's still so vivid in my mind..I could see the people jumping from my apt balcony...more than that..I used to work at the WTC for "The Fitness Co." which managed the gym inside the World Trade Center..I used to take that train every morning when I was in college because at one point I worked at the GNC that was just a block away..

I went to Work that day, because still at this point no one realized what was going on...and of course ran home as soon as word spread of the attack. But I also remember the togetherness the we experienced in that area..everyone was a bit nicer, a bit more patient, and even started to realize that you should take care of yourself all the time...NOT just when your dress or pants don;t fit or if you need to get into a New pair. But at the gym I managed we had a BIG increase in memberships..people who were in the rush rush took time to do something that would benefit them...not just a quick fix once again...

I have some many options to help people get in shape...and it's because I try to accommodate every one's needs. I have been collecting some before and after pictures from some of the people using my products...

1. Sandy Durfee, Age 47
Lost 10 pounds, 4 inches in waist and 3 inches in hips

“Even though I had always enjoyed exercise and made it a priority in my life, my weight had continued to be an issue. It seemed that over the years I gained weight, not just from the birth of each of my children, but also from my poor eating habits. I began to dread my doctor visits as each time I was warned that I was at risk for high blood pressure, diabetes and heart disease. My doctor kept telling me that it didn’t matter how I lose weight, as long as I take it off. This only scared me into unhealthy bouts of dieting. I tried Atkins, Trim Spa and other diets pills and juice diets but after each not only was I heavier, I also felt worse! I had no energy, I hated the way I looked and I was depressed. My life was no longer mine to control.

I had a new grandbaby and I so desperately wanted to play an active role in her life. I finally decided something needed to change but I was unaware of what to do. I enrolled in the 14 Day Fat Flush and I was on my way. I learned everything from how my body works and what I need to eat to be strong and healthy. The best part....It was surprising easy! I am never hungry and I eat more now than I have in years! I now understand why Ii gain weight if I deprive my body of what it needs. I enjoy my life and feel in control. I feel great and look wonderful. Thank You for saving me!”

JUST THE MEAL PLAN:

Get it here

The Meal PLan and Workout Program for 14 Days is $157

Get it here

You do NOT need to come to my Bootcamp...I will email you the meal plan and workout..it's yours to keep forever

2. Larry Singleton
Lost 24 pounds and 5% Body Fat

I USED THE FITNESS ON MY PHONE>>

http://results4sure.com/fitness-on-your-phone.html

Got my meals and Workouts delivered right on my phone

3. Melanie Coleman, Age 19
Lost 25 pounds and 5% Body Fat

“Diets were never my thing. I’d go on one, get hungry and give up, pig out, and then gain more weight than I lost. It was hard to get motivated while my skinny friends could eat whatever they wanted and not gain a pound. Nevertheless, I knew I had gained so much weight over a year that I had to keep trying.

When I first started Maximize Your Metabolism and BOOTCAMP (http://i-Bootcamp.com ) I was reluctant, because I loved my sweets and Fazoli’s was almost an every day thing. However, I was relieved to find out that I could create menus according to what I liked (minus the processed and junk food) and I would get to eat six meals a day. I liked the healthy food I was eating and I felt good about myself after I ate it.

Doubt surfaced again when I wasn’t losing as much weight as I thought I would. I thought that all diets are supposed to work fast. Then, my fitness coach reminded me that this wasn’t a diet I was on, it was a lifestyle... a permanent change. The difference is that after the Maximize Your Metabolism, I’ll keep the weight off and keep it off by making helping choices (opposed to starving myself).

There’s no healthy short cut to losing weight. After my metabolism and my body adjusted to the drastic change, the pounds and inches melted off. My self-confidence progressed and that forced me to keep going.
I’m not sure I could have ever pushed myself to the extent that I did without the help of my Fitness Professional. Twenty-five pounds lighter.... I feel thinner, happier, and healthier. With the exception of a few Hershey kisses now and then I don’t even miss my old eating habits. I’d take wheat thins over Pringles any day.”

Bootcamp Works! http://i-Bootcamp.com
The Meals and workout helped me keep it off when I moved out of town:
http://results4sure.com/fitness-on-your-phone.html

"Thanks to everyone for their pictures, it really helps to see when people just like you are getting results!!!"

Rafael Moret,CSCS, NASM-Cpt

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

http://www.results4sure.com/

Easy Lose Weight Fast Advice

2010-09-10T13:14:00.001-07:00

TGIF Everyone,

Well it looks like we have some target dates to hit..Halloween is coming, Thaksgiving, and Then All the Winter Holidays...

Bootcamp starts Sept 20th..now that we are back to school and on the eve of all these event...it's time to focus on YOU..

{*AND I HAVE A NEW INDOOR Class Starting on Tuesday at 5:30pm in Pembroke Pines (7909 Pines Blvd) it's a 45 minute Fat BLASTING Workout (call me for more info)}

Of corse how do you decide what program to pick..Jointhe gym, Jenny Craig, Weight Watchers, PX90, Insanity..so many options..

Well I will be uploading some before and after pictures of some of the people that have joined my program..and all of them started just trying it out..that's it just trying it.

I have a 14 day Fat Flush program for you to get your feet in an try out our program for 14 days with eating plan included:>>> http://results4sure.com/14day-fat-flush.html

After 14 days if you feel this is for you we can figure out how will this best fit you, and if not,,I Guarantee you will at least have gotten a good workout. check it out: http://results4sure.com/14day-fat-flush.html

ALSO

My partners over at Prograde love helping you make your life easier. And this new article they just released is further proof of that.
If you're looking for easy advice on how to lose weight faster, well, look no further than this:

http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Yours in health,

Rafael Moret,CSCS, NASM-Cpt

PS 14 Days you can change EVRYTHING: http://results4sure.com/14day-fat-flush.html

PPS - You don't have to lose weight faster, but when it's this easy...
http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Our Last Fitness Sale

2010-08-31T21:59:00.000-07:00

Hi Everyone,

Today is the BIG Day..

It's September 1st

I have my long awaited meeting at 12pm

So I thought of a cool way to CELEBRATE

I am throwing a ONE DAY SALE...but what's different?

This will be our LAST SALE EVER!!!

I have 2 Spots for 1 on 1 coaching available and some Cool bootcamp options.

Go to: http://results4sure.com/one-day-sale.html

BTW I am taking the page down at 1pm so if you want to take advantage of this go NOW:
http://results4sure.com/one-day-sale.html

and then our NEW site should be up Soon...be on the look out.

"What happens if you don't do this? What happens if you don't make this change?"

Happy Hump Day

Rafael

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

Fitness - Boot Camp Workout Curls and more Miami Lakes and Pembroke Pines

2010-08-25T11:21:00.000-07:00

Super easy, done for you fitness

2010-08-24T21:14:00.000-07:00

Hi Everyone

Happy Hump day

So I was talking to a client yesterday and they were saying that they are getting Very busy at work and cant always make their sessions with me...and they are having a hard time eating right with the kids going back to school and everything...

So we were trying to figure out a way to make everything easier for them...

So I thought...what about Mobile updates...

Imagine waking up in the morning and having your workout for the day in your text messages?

and outlined like this:
Hardcore Fatloss Workout
Metcon Circuit- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.
vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank
Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.
pullup or bodyweight row
bodyweight dip
dumbbell rows
crossbody mountain climber
dumbbell rear delt raises
Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).

Imagine your meal plan outlined through out the day like this:

Meal 1:
Banana med

1.0 cup Milk skim,

1.0 pack Oatmeal instant plain Quaker Extra

WOULD THAT MAKE EVERYTHING EASIER FOR YOU?

Well I am getting ready to launch this new service..and like everything I like to TEST..so I will have more details on it tomorrow and would like to test it with just a few people..it's going to be about $22 per week..

If you want in before I let the cat out of the bag..respond to this email

Thanks

Rafael

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

Watch this belly dancer get in shape

2010-08-22T18:05:00.000-07:00

So I'm putting my Simple Meal Plan to the TEST!

A Real World in YOUR Face Test..

My Girlfriend Nathalie:

in 2 weeks she will be hosting the Miami Bellydance Convention... ( http://miamibellydanceconvention.net ) Over Labor day weekend Belly dancers from All over the world will be here in Miami for a weekend of workshops, competitions and shows...and she is the host...so she needs to look her best!!

Now not even for a minute do I think she doesn't look her best now...but she wants to polish up...and lucky for her I specialize in quick results.

So I will be recording all of her workouts and posting them and she will be using my simple meal plan..

Right now I have 20 spots left here: http://results4sure.com/simple-plan-for-47.html

It's only $47...but guess what in 2 weeks when she is done with it and I re-release it to her almost 2 million youtube viewers and thousands of face books fans...the cost for guaranteed results will go up...

My tip grab one of the last 20 spots and use the same meal plan one of the BEST belly dancers on the planet uses.

I will be osting everything on this blog

BE FIT!
Rafael

Once again 20 spots left: http://results4sure.com/simple-plan-for-47.html