8 Metabolism Boosters for Fat Loss

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

I thought muscle weighs more than fat

“But I Thought Muscle Weighs More Than Fat?”

I love this one. When someone is partaking in a resistance training program, and the scale starts going up, time and time again I hear, “Oh it’s okay. I’m working out, so I must be gaining muscle….and muscle weighs more than fat, so that is why the scale keeps going up.”

This is the type of thought-process that could actually potentially make you get FATTER. Let’s blow this one out of the water right now.

MUSCLE DOES NOT WEIGH MORE THAN FAT

A pound is a pound is a pound is a pound…. no matter how you cut the cake. Remember that old riddle, “Which one weighs more: a pound of lead or a pound of feathers?”

Here’s what you need to know about muscle (and it’s relation to fat)


Muscle is what makes up your metabolism. How much muscle you have determines how many calories you burn each day. For every pound of muscle you have, you burn about 35-50 calories per day…. compared to every pound of fat on your body, you burn 1-2 calories.

In addition to this, muscle takes up about 1/3 of the space that fat takes up– not to mention it’s tighter, leaner, not as squishy. Trust me when I say that you would rather have a pound of muscle over a pound of fat any day!


So wouldn’t you rather get rid of some of that fat that is taking up so much space on your body and filling up so much space in your clothes and replace it with Lean Body Mass that looks smaller and takes up a heck of a lot less room? I sure would.

To conclude, I want to emphasize just how important it is to lift weights or partake in resistance training if you goal is fat loss or “toning up”.

Remember these crucial elements next time you want to skimp on the weights and just do the cardio…

■Resistance Training is the ONLY way to build muscle– cardio isn’t enough to do it
■Muscle is about 25X more metabolically active than fat, meaning that it burns about 25X the amount of calories when you are at rest– just sitting on the beach relaxing =)
■Muscle is denser than fat– it takes up about 1/3 of the space of fat
■Muscle is tighter, more firm, and not as squishy– it looks prettier
■Females are not genetically predisposed to get big and bulky. Ladies, don’t fear– pick up the weights.

NOW TAKE A LOOK AT THIS VIDEO:

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I Know What You May Be Thinking....
You'll Replace Dieting and Calorie Counting with a few simple food facts. Easy to understand. Easy to use. Easy to stick with.

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You'll Replace "I'll Start Tomorrow" with "I can't wait to come back!" You'll receive positive reinforcement from people who care. This is often the difference between failure and lasting success.

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Workout Challenges

Hey Everyone...

Rafael here....

I got this email from Jon Benson the other day...

With a few Client concerns:

"What's the biggest challenge YOU face when it comes to your
workouts?

Let me tell you what my readers have told me in numerous
emails and surveys.

Their biggest challenges are probably the same as yours -- and
I'll be honest, they are NOT EXCUSES... they are REAL
challenges that MUST be overcome if you want to be fit, lean
and healthy.

Here's some actual letters from readers like you to me:

"Jon, I just don't feel like I have a plan when I walk into
the gym. I feel like I'm wondering about and don't really know
what exercise to do next."

"Jon, I have a good plan (yours!) but I can't afford a
personal trainer... and I'm not sure how to perform many of
the movements I know I need to do in order to shape up my
legs, butt, arms, and abs. I have some exercise DVDs but I
forget how to do the movements sometimes when I get to the
gym. Help!"

"Jon, I start my exercise program with solid intentions only
to let my work, my kids, and my life side-track me from my
goals. What do you suggest?"

"Jon, my problem is one simple, nasty word... MOTIVATION! I
know how to do some exercises but I'm sick and tired of the
same routine every month... day after day, week after week. I
need some variety and I need it YESTERDAY!"

"Jon, my only problem is getting to a gym. If I had a routine
that I could see (I do not like to 'read' about exercises!)
and one that I could do at home... wow, that would be a dream
come true. Can you help me?"

SOUND FAMILIAR?????


I just uploaded this video to that YOUTUBE thing..




Join Boot Camp for the Summer and SAVE $251

Oooops My Mistake

Hi Everyone

Last week we had the Memorial weekend sale...

and yesterday someone emailed me asking me if they could still get it because they left town for the week.

They were surprised that I had the 28 day program on Sale...

What 28 day Program?

The one where you get Bootcamp for FREE...

Yes, you get a custom 28 Day FAT BLASTING MEAL PLAN just for you...and along with that..Free Bootcamp for 4 weeks.

Anyhow...Normally it's $328 for this Option...and good timing for you the Memorial day page was never taken down... >>> http://results4sure.com/memorial-day-savings.html

I already called the web guy to take it down, but if I was you I would run up and get it...

It's all the way on the Bottom of the page on Sale for $277
Again, http://results4sure.com/memorial-day-savings.html


Now for those who want to Save $250 on Bootcamp...join for the Summer...
3 months $497 >>> http://www.results4sure.com/summer-boot-camp-blast.html


It's a savings weeknd at Bootcamp

Rafael


--

Rafael Moret,CSCS, NASM-Cpt

How should you measure your workout progress?

Hi Everyone..

I was just reading this: "To get something you've never had, you have to do something you've
never done"
You MUST step outside of your comfort zone to get results in EVERY
aspect of your life....


Very Timely!

Today is the first day to enroll in the Summer Boot Camp Blast! (http://results4sure.com/summer-boot-camp-blast.html )

and I was just thinking..why do people do the same stuff over and over expecting results to vary...

I won't even get in to my mental laziness theory..but however..

Tonight at Boot Camp I will be running the 2nd Test of My Iron Man 2 workout... I put this together last week and It requires No weights or special equipment..

But I use it as a measuring tool...

You see at my class we use kettlebells, dumbbells, bands, stability balls...all the cool things we need to keep the workout challenging and getting results...

But how to we track your progress?

It's workouts like the one we are doing tonight..

We have a set number of reps and stations...maybe you take all 45 minutes to finish the first time...maybe you don't finish..maybe you go through it quickly...

Either way, the next time we do it...you can beyond any doubt see how you are getting stronger, have more endurance, and more energy...

And that is REAL time proof that your body is getting better!

Save $84 a month on Bootcamp by joining for the summer: http://results4sure.com/summer-boot-camp-blast.html


--
Rafael Moret,CSCS, NASM-Cpt
http://www.SouthFloridaFitnessBootCamp.com
http://www.Results4Sure.com
http://www.Metabolism-Makeover.net

Summer Boot Camp Blast

Are you ready for your bikini? (or board shorts?)
What About Last Year were you READY?

Would you like to?

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this time the emphasis is ALL ON THE STOMACH. We need to have flat bellies for the beach right?

That’s why it’s now called the SUMMER BOOTCAMP BLAST (catchy right?)


Here’s the deal:
I won’t be officially launching this until next Wednesday or so but I can ONLY offer this program to the first 50 that register. (I need to make sure each person that dedicates themselves to this amazing program gets the full attention they require.)

If you are interested in dropping 5-8 inches off your waist over the Summer (plus a pile of weight) and Stay in Beach Ready Shape go to:
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This is your Chance To Save a Ton of $$$$$ and Make this the Best Summer Ever

Again go here: http://www.results4sure.com/summer-bootcamp-savings.html nothing to buy, just for your to get on the list


--

You DID great Yesterday! + 5 Exercises to make your abs Sore?

It's TUESDAY!

A few quick notes today...

Number One GREAT JOB to everyone at Class yesterday...2 reasons.

#1 You Showed up...Mondays are tuff sometimes..but #2 I TESTED yesterdays workout twice...maybe it was not the hardest we have EVER EVER done, but certainly the one that recruited the most amount of combines muscle fusion...oh yeah Muscle fusion is hot hot little term I am going to trademark...but what it means is..we used the most amount of muscle at the same time..why is that good? we used more OXYGEN...and that means more fat burn...so GREAT JOB!

Number TWO...


You need to send this to at least 5 friends:
I have 5 ...FIVE exercise that will make you Abs Sore...
from Fitness GURU Craig Ballantyne..

So here we go, 5 exercises that have given me sore abs in the last
3 weeks...

#1 - Stability Ball Plank
As I mentioned yesterday, it's 30 percent harder than a regular
plank, but last Friday I used it in a weird way that left my abs
sore all weekend.

I did a "3 minute stability ball plank challenge". I set a timer for
3 minutes and got in position. As soon as I started feeling fatigue,
I stopped, rested for 15 seconds, and then got back in position.
I alternated between the Ball Plank and short rests for a full 3
minutes...and tallied up the amount of time I spent in the Ball
Plank - and next week I'll try to beat that time. That challenge is
a great way to make the exercise harder and for the time to fly by.

#2 - Stability Ball Rollout
This is one of my 3 favorite ab exercises, and to make it harder and
for more ab soreness, the key is to do a sloooooow "roll out". That
will put your abs under a loaded stretch - which causes soreness.
Now of course, you MUST train smart and conservatively...but if you
are advanced, you can really extend this to about 5 seconds.
If you are an intermediate, don't roll too far out, but take it
really, really, really slow. You'll get similar benefits.

And you can do all of my favorite stability ball ab exercises with
me in the TT for Abs DVDs here:
=> Abs DVD

#3 - L-Chinup
Okay, this one is super advanced, but for all of my bodyweight
compadres out there, dig this:
You're basically going to do a chin-up while holding the top position
of a hanging leg raise. Do all your reps like this. At first it will
be really tough, but your reps will increase big time after a couple
of sessions.

If that's too tough, I still love the Chin-up with Knee-up exercise
that I show you in the TT for Abs DVDs.

#4 - Regular Plank done to failure AFTER a hard upper body workout
I know what you're thinking...how could a regular plank make your
abs sore?

Well, there's a little trick to this one...and that is to do the
plank at the end of a really tough upper body workout when your arms
are pumped and fatigued.

Why? Because it will force your abs to work extra hard, because it
takes away a lot of the support that your arms give to a regular
plank. So tack a regular plank on to the end of a biceps/triceps
superset, and your abs will be pleasantly surprised.
And remember what I said yesterday about needing to be
able to do
the plank for 2 minutes straight. So go for as long as you can with
good form, rest 30-60 seconds, and repeat.

#5 - Strict Hanging Leg Raise and Leg Pike
Most folks are familiar with the hanging leg raise. You might even
have tried it yourself. But you won't get maximum results from this
exercise unless you do it with strict form.

That simply means removing as much momentum from the exercise as
possible - basically, don't SWING your body and your legs. Instead,
brace your abs as hard as possible, start from a "dead hang" position
and raise your legs with muscular control - not momentum.

And what's the ab pike? Well, it's an advanced leg raise. In the
pike, you'll continue the movement to take your feet all the way to
where your hands are holding the bar. Super advanced.

(By the way, I know these all need video demonstrations, and most of
them are in the TT for Abs DVDs...but I'll try and film a new video
of all them soon.)

BONUS EXERCISE - Lying Dumbbell Triceps Extensions
Yes, the simple lying dumbbell triceps extension exercise can cause
ab soreness. How? By emphasizing the stretch in your abs at the
bottom of the movement.

You'll need to have your head at the very end of the bench and
you'll need to drop the dumbbells a little lower than normal beside
your head to get maximum ab stretching benefits...but done right,
this will cause soreness and more sculpted abs if done consistently.
Ok, that's it for today. When I find more "sore abs" exercises, I'll
be sure to pass them along.


Hitting your abs hard without crunches or situps,


Number THREE...The March of Dimes walk is this Saturday...lets go people...If you are walking let me know TODAY...not tomorrow..Right now..email me back..text me (754)244-9102..what ever..Let get a head count for Saturday.


"To change your results you must change how you
feel - and how you feel is based on how you picture
things in your mind."
Matt Furey

--
Rafael Moret,CSCS, NASM-Cpt
http://www.southfloridafitnessbootcamp.com/
http://www.results4sure.com/
http://www.Metabolism-Makeover.net