How to Burn a Pound of Pure Fat in 1 Day

"First thing every morning read or listen to something

positive. Your mind is like a garden - whatever you plant

grows. Plant good stuff." - Alwyn Cosgrove

 

Hi Everyone

 

In today's free gift I want to tell you how to burn a pound of fat in 1 day, but first

 

How many of you have wanted results so bad that you have considered a lapband or oband or even a tummy tuck?

 

No judging, it's ok...but my question is...how did your arms look after the procedure? how did they look a month after?

What about your legs...were they nice and tight?

 

You see, I know this...no one wants flabby arms:

No One wants a Flabby Mid section

and no one wants flabby or cellulite filled legs

Can we agree?....No let me show you how to burn a pound of fat in one day:

A pound of fat is 3,500 calories.

 

So, to lose 10 pounds of pure fat, you need to create a 35,000 calorie deficit.

 

(please realize that 10 pounds of *fat loss* will probably equate to somewhere between 15 and 20 pounds of actual "wt loss" due to the simultaneous water loss that occurs any time you lose fat).

 

So, a 35,000 calorie deficit, huh?  That's easy.  In fact, if you didn't eat anything for 15 days, combined with exercise, you'd probably burn even more than that and finish up absolutely ripped after only 2 weeks of sacrifice, right?

 

WRONG.

 

Your body does *not* like long-term, drastic reductions in calorie intake and simply responds by...

 

1) shutting down metabolism and

2) holding on to body fat, both as a starvation protection mechanism.

 

Therefore, should you ever decide to try something akin to the above, you'd only end up wasting a heck of a lot of time and sacrifice for some pretty crappy results.

 

In fact, you'd probably end up looking "sick" and still fat.  Probably *not* the look you're going for...

 

Simply put, creating massive calorie deficits (by not eating, or eating very little) does NOT work for optimal fat loss and physique transformation, and those looking for a quick fix all too often fall victim to trying something so silly in attempt to wake up next week with the body of their dreams.

 

Bottom line: your body is smarter than these elementary methods, and will very quickly put the breaks on your fat burning efforts in favor of protecting you from starving to death.

 

So does that mean that the "slow and steady" road is the only path to fat loss, or that rapid fat loss is a dead dream?

 

Nope!  It just requires "smarter" methods that keep you one step ahead of your body, always in "good standing", instead of repeatedly aggravating it by denying it the nutrients and energy it needs to function.

 

So how can we be smart about rapid fat loss?

 

Well, there are a number of ways (that when combined in the most strategic fashion can equate to some incredibly fast fat loss results), but one of the pieces of the puzzle is to create a massive calorie deficit that *actually works* because it's timed appropriately in conjunction with a time in which your body is very receptive to fat burning.

 

If you've read any of my past writings then you know that I'm a strong believer in utilizing Cheat Days to upregulate metabolism and important fat burning hormones, particularly leptin, while dieting.  After all, it only takes one day of overfeeding or "cheating" to bring these hormones back to baseline and put the body back into an optimized fat burning state (while it takes about a week for them to substantially drop off again).

 

The end result is greater net fat loss week after week while still being able to enjoy your favorite foods on a regular basis.  I'll take that deal.

 

Given that information, let me ask you a question:

 

When do you think might be the ideal time to introduce a massive calorie deficit to a cycle in order to burn the most fat?

 

I'll let you think about that for a minute...

 

Okay, got your answer?

 

Well, if you said after a Cheat Day, then you are 100% correct!  Fact is, after a Cheat Day, your body is *massively* primed to burn fat.  Leptin levels are at their peak, in addition to other important fat burning hormones, and your body is READY and WILLING to use fat for energy.

 

So, it's after a high calorie day that you'll want to create a massive calorie deficit via:

 

1.  minimal calorie intake (i.e. strategic fasting)

 

2.  massive energy expenditure through optimized exercise

 

Essentially, you're creating a huge calorie deficit (through both diet and exercise) on a day in which your body is extremely primed to burn those calories as fat AND when metabolism is at its highest point.

 

Make sense?

 

The truth is, through proper timing and proper strategy, you really CAN burn a pound of pure fat (and lose even more on the scale) in one day, without silly fat loss gimmicks or fads.

 

The secret, my friends, is all in the strategy.

 

 

You can NOT get the results you want by wishing or hoping...You want tight? You need to train and eat

ARMS, LEGS, And MIDSECTION...

 

No exception

See if you can find some one in the kind of shape you want to be in that took a short cut or didn't put in the work

People our Bootcamp offer classes 7 days per week in 2 locations, indoor and outdoor. Full body workout every time...ONLY 45 minutes

Some times people say that they want to join our program but do not want to commit...ok you are really not committing to yourself

What do you want to commit to when you join our program? How long do you think it will take you to get the results you want and to keep them?

Well...

I can tell you it will NOT happen in 30 days...and if you are not in it for the long haul it won't happen period. Trying one thing after the other is just that. TRYING things...

Coming to our program for 30 days and then doing boxing for 30 days and then trying the treadmill for 30 days ...if just like starting a new diet every time you don't lose all the weight you wanted to in a a week....it does not work

NOT SURE WHAT WE OFFER...reply to this email...I will give you all the details you need

Have a GREAT DAY

Master Trainer Rafael

www.BodybyRafael.com

www.FitRanxSouthFlorida.com

www.AddictedtoBootcamp.com

-

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

First Afternoon Motivation of 2013

 Hey Everyone

 

I case the NEW YEAR is not motivation enough:

 

 

 

 

 

 

BTW...don't forget we start early morning classes at 6am and 8am on Monday

 

Rafael

The Boot Camp Rebel

 

Join the Fun on our Facebook pages:

http://www.facebook.com/soflafitnessbootcamp

http://www.facebook.com/addictedtobootcamp

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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

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

Kekich Credo, number 76 it says:

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.- 

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

-

Fat Burning Foods ? OR Fat-Storing Foods ?

 Discover if your kitchen contains:

Fat Burning Foods ?   OR    Fat-Storing Foods ?

         ...plus 23 "health foods" you need to avoid       

You may be surprised that many of the foods in your cabinets that you thought were "health foods" are actually making you fatter...

But before you go there, I asked you to take a look at this yesterday...and it is about YOUR goals...Go take a look here<<=

Eating for fat loss is simple, right? 

Eat fewer calories than you expend in a certain time period and you lose weight... Eat more calories than you expend and you gain weight... right?

Not so fast!

While it's true that your overall caloric intake vs your caloric expenditure is one of the most important aspects in whether you gain weight or lose weight... there are a lot of factors involved that complicate this, such as:

1. Calorie counting NEVER works!

Almost nobody, and I mean nobody, counts calories accurately.  Controlled studies indicate that the majority of people (between 75-90%) consistently (and massively) under-report their calories consumed when they are asked to track their calories.

I'm going to show you why calorie-counting is completely obsolete (as long as you follow one of the main principles that I'm going to teach you).

2. Appetite control and cravings destroy the ability for most people to ever meet a calorie goal

If your appetite and cravings are out of control, how can you control hunger and actually stay in your goal calorie range for fat loss?  The problem is that most people can't!

There is a trick that you can master that will automatically control your appetite and cravings. 

3. Hormone imbalances

If you're eating the wrong foods and don't even know it, this may be disrupting hormone balances in your body and leading you to overeat, decrease your metabolic rate, and other problems that can prevent you from burning off body fat effectively.

If you read below, you'll see how you can reverse these eating habits that are causing hormone imbalances, and turn your body into a fat-burning machine, like it was meant to be.

And don't get me started on the "Food Pyramid"...

The Food Pyramid is an absolute JOKE!

In fact, the food pyramid has mislead almost as many individuals down the depressing road of fat-gain as the crooked food companies and their deceptive food label claims.

So-Called "Health Foods" That Are Causing Your Body to Gain More Body Fat?

I can't tell you how many times I've walked into the kitchen of a client of mine that has hired me for nutritional counseling, and I'm shocked by what I see...

Almost every time, I see their kitchen cabinets and fridge LOADED with foods that they think are "healthy" (or have been deceived by clever food labels into believing are healthy), but in reality are fat-storing traps in disguise.

It's not uncommon to see foods such as:

whole grain breads

whole grain cereals

whole grain crackers

soymilk

tofu or "veggie burgers"

orange juice

apple juice

skim milk

margarine

pre-packaged "diet" dinners

gator-ade or other sport drinks

"protein bars"  (aka Special K - candy bars in disguise!)

diet ice cream or diet desserts

so-called "energy" drinks

low-fat foods

low-carb foods

soybean oil, corn oil, canola oil

etc, etc

I see this trend over and over again with almost every client when I first inspect their cabinets and the foods that they were buying that they thought were healthy. 

What they don't realize is that it's these exact foods that are sabotaging their fat loss efforts, increasing their cravings, throwing their hormones out of whack, and more.

The Simple Solution for Eating a Healthy Diet That Promotes Fat Loss (Permanently)

I'm going to show you that eating for permanent fat loss doesn't have to be complicated.

In fact, if you choose the right foods, and understand how these foods react with your body, this method is a way for you to automatically attain the right calorie level without the need to ever count calories again

ALL THE THINGS "THEY" DON'T WANT YOU TO KNOW....

For the last few weeks, I have show you bits and pieces of the "TRUTH"...splenda, stevia...carbs and no carbs..

I talked to you about REBELLING. I showed you the NEW logo..I keep signing as The Boot Camp Rebel...

WELL TUESDAY IT STARTS...

I am putting together a PRIVATE COMMUNITY...A REBELLION....No more FADS!

I am going to offer a Private Site, with membership access ONLY...

and I am going to Rebel by showing you everything that YOU NEED TO KNOW

• the true secret to making calorie-counting obsolete... this is the same principle that will automatically eliminate your cravings and control your appetite permanently
• which protein bars or energy bars are actually candy bars in disguise and which bars are actually good for you
• the "whole grain" deception and why whole grain crackers, breads, and cereals could be packing on more bodyfat
• why that skim milk may not be so good for you after all 
• why soymilk, tofu, and veggie burgers could be increasing your belly fat
• The only truly healthy options for sweeteners... even non-caloric sweeteners
• do diet sodas and other diet drinks hurt your fat loss efforts?
• and TONS more secrets to help you permanently transform your diet to force your body to burn fat more effectively.

I'm going to talk about Soy, Nuts, Leafy Greens, WHEAT, Gluten, Gluten Free

and more...

You will never need to buy another Book about fitness, weight loss, or diets. 

This will be a resource you can go back to over and over forever.

Now this will be a Password Protected Memberships Site. 

and ONLY members will have ACCESS..forever.

On TUESDAY  when the site goes LIVE the monthly membership dues will start at $47 for the first 100 people, then go up to $57 for the next 100 and finally remain at $67 per month from there.

YOU CAN JOIN TODAY and LOCK IN for just $27 Here<<=

The membership is on a Month by Month basis and not only will I reveal ALL the Secrets, Tips and Tricks about Fat Burning and Healthy Living..but of course I will be giving you workouts....ON A WEEKLY BASIS...

Again get in at our charter member rate of $27 per month here<<<

Join the Rebellion 

Rafael

PS...

We have been duped into believing that instant, fast, pre-made foods will somehow make us thin and healthy. If you check out your grocery store frozen food isle, you will often see overweight people purchasing what they think are ―diet dinners‖. Nothing could be further from the truth! Processed diet dinners are chock full of preservatives, high fructose corn syrup, processed flours, synthetic fillers, soy protein, and the worst kind of fats. These foods will cause inflammation, stimulate the insulin response--i.e., store fat, and do nothing for you nutritionally. What‘s more, you will GAIN weight from eating this kind of junk!

Did you know in  1997, each of us was consuming 122 pounds of flour, 105 pounds of sugar or other sweeteners, 20 pounds of fried potatoes, and 50 pounds of vegetable cooking oils. That's almost a pound of knowingly bad-for-you foods per day! And that doesn‘t count a whole lot of other junk food…but clearly, the reason many are overweight or obese today. And today, flours are more refined than ever, missing fiber and essential nutrients. The other problem with excess grains in our diet – antinutrients and gluten, both of which and be gut irritants, causing chronic inflammation, digestive issues, and auto-immune diseases in bad cases.

JOIN THE REBELLION For Just $27 Here

We Go Live Tuesday

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

Ultimate No-Equipment Workout

 Happy Monday

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

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

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

It starts today and ends Sunday...

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

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

Now,

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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


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

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

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

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

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

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

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

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

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

Let start this week on FIRE!!!

Rafael

Rated "R"

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

--

Should you take "Supplements"?

 Wednesday is here people...and that means I am going to kick it up a notch at bootcamp.

That also means some people are going to call it a week and start relaxing and eating junk.

Some people are going to get there week started today...and that's good...and some people are already 2 days into the workout week and are moving strong....

Where ever you fall...here we go!!!

People are always asking:

What supplements should I take?

What pills are good?

What Vitamins are good?

What diet products are good?

I always say you should supplements, but for that purpose. To supplement their food or exercise program, not instead of it.

I always recommend Prograde, because they make quality products. I know the owners, nutritionist and dietitians behind the products personally. 

What is important is not just to know what supplements to take, but WHY?

Let me give you an example...have you ever heard of "Astaxanthin"

Have you ever wondered why krill oil was brightly colored red instead of yellow like other marine omega-3 lipids?

This pigment responsible for giving krill oil its unique color is a special red carotenoid called astaxanthin. If that isn’t just a mouthful enough to say, it has also has been demonstrated to have a laundry list of pharmacological effects including as an antioxidant, anti-cancer, anti-diabetic, and anti-inflammatory agent according many research studies.

Those little DETAILS make this company AWESOME!

Want info on fat loss:

Most supplement companies want nothing to do with this nutrient. Well, at least it seems that way.

You'd think with all this powerful research coming out they'd be following our lead.

One Of The Most Read Fat Loss Articles>>

GENESIS has the power to quench the flames of inflammation and help you maintain your energy, strength, good looks, and great health.

What would you do if there was a fire raging inside of you?

And what if you knew that this fire was threatening your health, could cause your body short-term and long-term damage, and could compromise your ability to live and move the way you wanted?

Would you ignore it?

Or would you do anything you could to put it out?

All the details about GENESIS are here: http://results4sure.getprograde.com/green-drink.html

and I have individual servings at my place

FUSION:

So-called “hydration sports drinks” are mostly sugar-only beverages that do little else than make you fatter and unhealthier.

All that sugar you drink simply gets converted to body fat and does nothing to sustain your energy levels.

It also wreaks havoc on your blood sugar levels and insulin production, which can set the stage for pre-diabetes or full-blown diabetes.

What you need instead is a beverage higher in protein (to sustain your energy levels) and fiber (to fill you up and keep you hunger-free for longer).

This is what DOES work to shed off all your excess weight without a crazy diet or exercise program that no REAL humanbeing could actually stick to.

These are yours in the new Prograde® Fusion™ “on the go” water drink mix pouches..

All the details are here: http://results4sure.getprograde.com/prograde-fusion.html

And I have these too

LAST...CRAVERS:

Packed with healthy fats your body needs and zero trans fats No preservatives
 Less than 200 calories so it’s THE perfect snack
 Satisfies your chocolate craving with Organic Dark Chocolate
 Perfect (and safe) for kids and young athletes
 Three great flavors: Peanut Butter, Almond Butter and Spirulina
 Prograde Cravers are made gluten free
 Prograde Cravers are certified organic through the USDA 

ALL DETAILS ARE HERE: http://results4sure.getprograde.com/nutritional-bars.html

And I have these at the Hialeah location

I have some FREE samples for you

Workout Free Trial url:

http://results4sure.getprograde.com/workout-free-trial.html

Men’s and Women’s VGF Free Trial url:

http://results4sure.getprograde.com/vgf25-free-trial.html

Longevity Free Trial url:

http://results4sure.getprograde.com/longevity-free-trial.html

I will see Everyone at class today

-

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

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