Burn 16.2 calories per minute with bodyweight exercises

Hey Everyone

I have a cool post from my friend Craig today

 By Craig Ballantyne, CTT

Certified Turbulence Trainer


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

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

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

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

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

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

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

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

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

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

Enjoy the new program.

Here is what you need to do NEXT

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

=>CLICK HERE
Bring on the bodyweight conditioning

Rafael

The Boot Camp Rebel

Ultimate No-Equipment Workout

 Happy Monday

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

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

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

It starts today and ends Sunday...

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

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

Now,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

Let start this week on FIRE!!!

Rafael

Rated "R"

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

--

The Truth About Bodyweight Cardio

Happy Monday People

I hope your weekend was GREAT!

I hope you are ready for an intense week at Bootcamp



 

 

 

We will be bringing the Fire to ALL Our classes

We START The Body Blast Today

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

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

The Truth About Bodyweight Cardio

By Craig Ballantyne

Bodyweight Cardio<<

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

WHAT ARE SOME OF YOUR FAVORITE BODY WEIGHT EXERCISE?

POST THEM BELOW...

Again

We START The Body Blast Today

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

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

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