Lower Body Workouts.

Hey everyone

Rafael here from Rated "R" Fitness I have a special guest post from one of our NEW coaches Jeff.

Lower Body Workouts.
By: Jeff Thomas
ISSA CPT


The key to shaping and toning the lower body are equal parts strength training,
frequency, and time. A strong, sexy, and curvy lower body is something all women
strive to achieve. With these simple exercises you can pick and choose which ones
you want to do each day to maximize your 7 days in the gym, so you too can get the
hips, thighs and legs of your dreams.
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Mini-Bands. A great way to activate the glutes before doing any lower
body movement is to use mini bands. You simply place your ankles inside
the bands and step side-to-side. 15-20 of these and your glutes will be
ready to be worked.

Squat- The squat is the single best move to strengthen the entire body,
especially the glutes/quads. To properly perform a squat you must shift
your body weight into your mid-foot/heels and bring your glutes down
as if you are trying to find a chair. Perform 10-15 squats and feel the
burn.

Deadlift- The deadlift is the second greatest move to strengthen the
entire body, especially the hamstrings. To properly perform this motion
you keep a slight bend in your knees, with your upper-body at a 30-45
degree angle, and bring your hips forward until you standing upright.
Simply bring your hips back and your upper-body will naturally fall
forward and there you have it, a deadlift. Perform 10-15 per set.
Leg Press- A great quadriceps isolation movement is the leg press. To
perform the leg press place your feet hip-to shoulder width apart and
bring your knees toward your chest. Two keys to the leg press is to keep
your glutes on the pad and your knees in alignment with your body.
Perform 10-15 per set.

Leg Curl- A great hamstring isolation movement is the leg curl. There are
a few options to the leg curl, you can do a lying leg curl, seated leg curl,
and single-leg versions of each. One tip is to keep your hips on the pad
to ensure you get the most out of this movement pattern. Perform 10-15
per set.

Leg Extension- Another great quadriceps isolation movement is the leg
extension. You can perform this motion with both legs or a single leg.
Two tips when performing a leg extension is to have as little space as
possible between the back of your knees and the pad, and secondly as
you extend your legs forward keep the knees in-line with your feet to
avoid possible injury. Perform 10-15 per set.

In a 7 day workout routine, I recommend working out legs 3-4 times.
There are many different ways to build your routine. If you are looking
to build muscle you should choose 4-8 reps for 2-3 sets with a 1:00-1:30
break. For endurance athletes you should choose 15-20 reps for 2-3 sets
with less than a 30 second break. For the day-to-day person you should
choose 10-15 reps for 3-4 sets with a :45-1:00 break.

Lastly, do not be afraid to include bodyweight moves into your routine
between sets or at the end of your workout to really break through any
plateau and help your legs get ready for the beach.


Hope you enjoyed that and don't forget todowload your free report on 5 booty tightning exercises
http://www.southfloridafitnessbootcamp.com/5-butt-exercises-they-don-t-want-you-to-know-about/



Rafael Moret

When supplements KILL!

 Just a few days ago, my good friend Yuri sent me

some information which I just had to pass on to
you.

The email he sent me was in reference to an
advisory issued by Health Canada almost 1 year
ago regarding a very dangerous cleansing product
called the "Complete 7-Day Cleanse".

Even if you don't live in the Great White North,
this is still important to know about...

Here's a snippet from the "health advisory" that
was issued:

------------------

OTTAWA - Health Canada is advising consumers that
the unauthorized product “"Complete 7-Day
Cleanse"” is being recalled because it contains a
number of active ingredients with a combined
effect that may pose serious health risks.
"Complete 7-Day Cleanse"” is a multi-ingredient
natural health product promoted for “"cleansing"
or removing toxins from the body.

According to package labeling, the product
contains over 30 active ingredients, some having
a diuretic (water pill) or laxative (stimulant,
and bulk-forming) effect. This combination of
ingredients may increase the laxative or diuretic
impact of the product and pose a risk of
dehydration and/or electrolyte imbalance.

Symptoms of severe dehydration may involve an
altered mental state and dizziness. Symptoms of
moderate to severe electrolyte imbalance (which
is an imbalance of salts in the body, such as
potassium or sodium) may include muscle weakness
or cramping, abnormal heartbeat, and difficulties
breathing.

The product is available at retail outlets across
Canada and over the Internet. The Canadian
importer, Iovate Health Sciences International
Inc., of Oakville, Ontario, has initiated a
nationwide recall at the request of Health Canada.

-----------------------

These 4 paragraphs remind us that "quick fixes"
don't work and they're outright dangerous!

And this is the precise reason that I don't
recommend any cleanses…

…Other than Yuri's food-based approach.

We all want the "solution in a bottle" and that's
the lure of many of these "cleanse kits" that
promise a squeaky clean colon or rapid weight
loss after just a few days of ingesting their
pills.

Too bad they don't remind us of the nasty
side-effects or long term consequences of using
their fabricated potions.

Plus, they'll never tell you the truth....

That nothing is more effective for achieving such
goals - with long-lasting results - by simply
cleaning up your diet and actually solving the
root cause of the problem.

But It Gets EVEN Better....

On the label of this cleansing product is the
phrase:

"From the makers of HYDROXYCUT!"

If you know anything about supplements then
you'll know that hydroxycut is one of the WORST
fat burning supplements to have ever taking up
shelf space at health food stores around the
world.

It scares me to think how a dangerous product
like Hydroxycut (let alone their cleanse product
successor) can get approved for human consumption.

According to a 2009 paper in the World Journal of
Gastroenterology, Hydroxycut is the most popular
brand of weight-loss supplement, selling
approximately 1 million units per year.

However, on May 1, 2009, the U.S. Food and Drug
Administration (FDA) issued a warning after
Hydroxycut products were linked to liver damage,
rhabdomyolysis, and at least one death.

The magical genie in a bottle is not going to
give you the rapid weight loss or health results
you're after.

The only person that can do that is you.

I don't care what the latest health miracle
promises, the fact remains that your body
REQUIRES natural means of healing itself, losing
weight, getting stronger, and anything else.

The trouble is that we've been bombarded by
messages that promise overnight success.

And none of this is your fault.

But it is your responsibility to resist the lure
of such "drugs" and to do what is right.

You control your health. Not your doctor, nor a
bottle of pills.

Temptation surrounds us, but you need to be
strong.

I know you've got it within you.

SPECIAL ANNOUNCEMENT:

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

Today's the LAST DAY to get $100 OFF the Total
Wellness Cleanse program.

And if you want to lose weight, then you're going
to LOVE what Yuri's giving you when you get
started today.

It's called the "Accelerated Weight Loss Strategy
Guide" and it's a specially designed 20-day plan
to normalize your hormones, reset your
metabolism, and accelerate your fat loss.

How?

Well, Yuri's "secret sauce" is proprietary but I
can tell you that it involves a very effective
5-day caloric cycling method that is fool-proof
and guaranteed to speed fat loss.

And this $47 value "add on" is yours absolutely
FREE when you grab the Total Wellness Cleanse
TODAY.

>> Last day to save $100 on the Total Wellness
Cleanse + Accelerated Weight Loss Strategy Guide
(FREE)

So don't wait any longer. Thousands of people
have already grabbed their copy of the program.

Don't miss out.

Rafael

The Boot Camp Rebel

P.S. If you're fed up with gimmicky pills and
supplements and want to feel better, have more
energy, lose weight, improve your eating habits,
and cleanse your body of years of toxic build-up
with nothing more than everyday foods, then I
know you'll find Yuri's Total Wellness Cleanse
program a welcome relief from all the garbage on
the market!

Grab your copy here <------------ day="day" last="last" span="span" to="to">
SAVE $100 + WEIGHT LOSS BONUS

Why excess abdominal fat is more DEADLY than you think

Hey Everyone 

 

Rafael here and

I have an AWESOME guest post for you from Mike Geary..

The difference between subcutaneous fat and the more deadly "visceral fat"

by Mike Geary, Certified Nutrition Specialist, Certified Personal Trainer
author of best-selling program:  The Truth about Six-Pack Abs

Although this picture depicts an extremely overweight man, this article applies to dangerous types of fat inside the bodies of both men and women... and this discussion also applies even if you only have a slight amount of excess stomach fat.

Did you know that the vast majority of people in this day and age have excess abdominal fat?  It's true -- as much as 70% of the population in some "westernized" countries such as the US and Australia are now considered either overweight or obese.  The first thing that most people think of is that their extra abdominal fat is simply ugly, is covering up their abs from being visible, and makes them self conscious about showing off their body.

However, what most people don't realize is that excess abdominal fat in particular, is not only ugly, but is also a dangerous risk factor to your health. Scientific research has clearly determined that although it is unhealthy in general to have excess body fat throughout your body, it is also particularly dangerous to have excess abdominal fat.

There are two types of fat that you have in your abdominal area. The first type that covers up your abs from being visible is called subcutaneous fat and lies directly beneath the skin and on top of the abdominal muscles.

The second type of fat that you have in your abdominal area is called visceral fat, and that lies deeper in the abdomen beneath your muscle and surrounding your organs. Visceral fat also plays a role in giving certain men that "beer belly" appearance where their abdomen protrudes excessively but at the same time, also feels sort of hard if you push on it.

Both subcutaneous fat and visceral fat in the abdominal area are serious health risk factors, but science has shown thathaving excessive visceral fat is even more dangerous than subcutaneous fat.  Both types of fat greatly increase your risk of developing heart disease, diabetes, high blood pressure, stroke, sleep apnea, various forms of cancer, and other degenerative diseases. 

Excess stomach fat has also been associated in studies with higher levels of C-reactive protein (CRP), an indicator of inflammation within the body that can lead to heart disease and other health issues.

Part of the reason visceral fat is particularly dangerous is that studies show that it releases more inflammatory molecules into your system on a consistent basis.

One of the major reasons that some people accumulate more visceral fat than others can be from a high carbohydrate diet that leads to insulin resistance over time (years of bombarding your system with too much sugars and starches for your body to properly handle the constant excess blood sugar) ... and studies show that high fructose intake particularly from high-fructose corn syrup can be a major contributor to excess visceral fat.

If you care about the quality of your life and your loved ones, reducing your abdominal fat (including reducing visceral fat) should be one of your TOP priorities! There's just no way around it. Besides, a side effect of finally getting rid of all of that excessive abdominal fat is that your stomach will flatten out, and if you lose enough stomach fat, you will be able to visibly see those attractive six pack abs that everyone wants.

So what gets rid of extra abdominal fat, including visceral fat? 

Is there actually a REAL solution beyond all of the gimmicks and hype that you see in ads and on commercials for "miracle" fat loss products?

The first thing you must understand is that there is absolutely NO quick fix solution. There are no pills or supplements of any sort that will help you lose your abdominal fat faster. Also, none of the gimmicky ab rockers, rollers, or ab belts will help get rid of abdominal fat either. You can't spot reduce your stomach fat by using any of these worthless contraptions. It simply doesn't work that way.

The only solution to consistently lose your abdominal fat and keep it off for good is to combine a sound nutritious diet full of unprocessed natural foods with a properly designed strategic exercise program that stimulates the necessary hormonal and metabolic response within your body. Both your food intake as well as your training program are important if you are to get this right.

I've actually even seen a particular study that divided thousands of participants into a diet-only group and an exercise & diet combined group. While both groups in this study made good progress, the diet-only group lost significantly LESS abdominal fat than the diet & exercise combined group.

Now the important thing to realize is that just any old exercise program will not necessarily do the trick. The majority of people that attempt getting into a good exercise routine are NOT working out effectively enough to really stimulate the loss of stubborn abdominal fat. I see this every day at the gym.

Most people will do your typical boring ineffective cardio routines, throw in a little outdated body-part style weight training, and pump away with some crunches and side bends, and think that they are doing something useful for reducing their abdominal fat. Then they become frustrated after weeks or months of no results and wonder where they went wrong.

Well, the good news is that I've spent over a decade researching this topic, analyzing the science, and applying it "in the trenches" with myself as well as thousands of my clients from all over the world to see what works to really stimulate abdominal fat loss.

From my research, two of the most important aspects to getting rid of visceral fat are:

1. The use of high intensity forms of exercise and full-body resistance training.  Low intensity cardio exercise simply isn't as effective for removing visceral fat in particular.  High intensity exercise such as interval training or full-body weight training are very effective at helping to improve your body's ability to manage glucose and increases insulin sensitivity, a crucial step in removing visceral fat.  These types of high intensity exercise routines are also very effective at increasing your fat-burning hormones and creating a hormonal environment conducive to burning off abdominal fat, including visceral fat.

2.  In addition, it's vitally important to get blood sugar under control to help restore insulin sensitivity through the right nutrition.  This means greatly reducing sugars and refined starches in your diet (including fully eliminating any use of harmful high fructose corn syrup!), and focusing more of your diet on healthy fats (such as avocados, nuts, seeds, coconut fat, olive oil, free-range eggs, fatty fish and fish oils, etc), as well as increasing protein and fiber intake.  The standard diet recommended by the government, which contains an unnaturally high grain intake is NOT conducive to controlling blood sugar and reducing visceral fat! 

Reducing grain-based foods in your diet and getting more of your carbs from veggies and high fiber fruits such as berries can go a long way to helping to solve this problem.

Learn the Truth about Losing Your Stomach Fat Permanently

You may not realize this, but the entire basis of my Truth about Six Pack Abs program is NOT about abs exercises... instead, it's actually about detailed strategies for both nutrition and exercise that maximize your ability to lose abdominal fat.  The entire solution... all of the nutritional strategies, as well as training sequences, exercise combinations, and more have all been compiled in my Truth About Six Pack Abs Program in order to help you to burn stomach fat faster.

Keep in mind that the whole point of this program is NOT abdominal exercises (that is only a very small portion of it). The main point of this program is showing you the absolute most effective nutritional strategies for losing your stubborn abdominal fat, and maximizing a fat-burning hormonal environment in your body so you can get rid of that dangerous health risk, as well as get a flatter more defined midsection.

If you follow the guidelines, you WILL lose your belly fat that has been plaguing you for years. This is not guesswork... it is a proven system that works time and time again for all of my clients on every corner of the globe that actually apply these strategies. If you apply it, the results will come. It's really that simple.

One of the main reasons that most people fail in their fitness goals is that they have good intentions at first to adopt a new lifestyle, yet after a few weeks or months, they abandon their good intentions and slip right back into their old bad habits that gave them the excess body fat in the first place.

I want to help you succeed in finally getting rid of that extra abdominal fat that is not only UGLY, but also DANGEROUS. A lot of people have emailed my support team with questions about whether they need any special equipment for these workouts, if they're too old or too young for this program, if the diet tips will apply to them, etc.  I've made a page that should answer all of your questions...

FAQ - Questions about the Truth about Six Pack Abs abdominal fat loss program

Also, I completely understand that you're skeptical if this will actually work for you... so I think you'll want to see some of the reader reviews from people just like you that are using the system and getting killer results...

Reader Reviews of the Truth about Six Pack Abs abdominal fat loss program

Don't waste another day allowing that nasty abdominal fat to kill your confidence as well as contribute to your risk for MAJOR diseases.

Get the solution to rid yourself for life of this problem by reading more details about this unique workout and diet program at the home page -- Losing Dangerous Abdominal Fat

Train hard, eat right, and enjoy life!

Rafael Moret

The Boot Camp Rebel

http://southfloridafitnessbootcamp.com 

-

Gain lean muscle WITHOUT the fat? (here's how)

 Are you interested in gaining lean muscle WITHOUT putting on

an ounce of blubber in the process?

If so, you're gonna want to check this out right now:

==> How to gain lean muscle WITHOUT the fat

At the above link, my friend and fellow nutritionist Kyle Leon reveals
a brand new method he's using that I guarantee you've never heardof before...

The best part?  It works like GANGBUSTERS.

==> How to gain lean muscle WITHOUT the fat

Enjoy,

Rafael

The Fat Burning Ninja

-

Black Ops Fat Loss

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)

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

The Best Ways to Burn Belly Fat

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