Why Cardio Doesn't Work for Fat Loss

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)

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

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 pressTRX 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

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

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

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

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