The Truth About Bodyweight Cardio

Happy Monday People

I hope your weekend was GREAT!

I hope you are ready for an intense week at Bootcamp



 

 

 

We will be bringing the Fire to ALL Our classes

We START The Body Blast Today

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The Truth About Bodyweight Cardio

By Craig Ballantyne

Bodyweight Cardio<<

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

 

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

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

WHAT ARE SOME OF YOUR FAVORITE BODY WEIGHT EXERCISE?

POST THEM BELOW...

Again

We START The Body Blast Today

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

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

Leave your thoughts

The Fat Burning Checklist (part 2)

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.

 

 

What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).

Running

Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.

Rollerblading

While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.

Jogging

While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.

Swimming

Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

 

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.



The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout

 

GET READY FOR A BIG ANNOUNCEMENT TOMORROW!

Leave your comment below PEOPLE

The Fat Burning Checklist

HAPPY MONDAY!!

Everywhere you go today..it's One Diet after another.

Low Carb, No Carb, Gluten Free, Wheat Free, No Protein



One New Workout after another..P90X, 10 Minute trainer, Crossfit,



Should you have a CHECKLIST?

Yes People..

What is your BMR?

You use energy no matter what you're doing, even when sleeping, your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

What is your Body Fat %

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight

Do you know your exercise caloric expenditure? How many calories you burn during exercise. Do you know you can burn 300 calories in just 30 minutes of stair climbing.

Do you know how much cardio you should do? Cardio does do a lot of good for the body. It helps to strengthen the cardiovascular system. But to much cardio could not be what you need. It might even make you gain weight.

PEOPLE

You need to know what's going on. This is YOUR BODY.

Get ready this week I have something Special Coming.

Are you sick and tired of:

- working your butt off, but not getting enough fat loss?

- exercise taking up so much of your valuable and limited time?

- Eating boring, unsatisfying “diet foods” too often?

- Feeling hungry too often?

The Cardio Machine that Sucks

Hey Everyone

Rafael here

I just wated to share this super cool article I found:

The Cardio Machine that Sucks




By: Craig Ballantyne, CSCS, MS

http://bootcamppr.turbulence.hop.clickbank.net/

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."



It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".



That's right, I think those machines are almost a complete waste of time.



"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.



I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.



I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.



And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.



Click here to get Turbulence Training

==> http://bootcamppr.turbulence.hop.clickbank.net/

Let me know how it goes for you,



Craig Ballantyne, CSCS, MS

Author, Turbulence Training

About the Author

Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit http://bootcamppr.turbulence.hop.clickbank.net/

3 Fat Burning Workouts and 3 Fitness Deals

Hey there,

 

Today at South Florida Fitness Bootcamps we have 3 cool workout (video) for you to try.

and we have 3 Fitness Deals for YOU.

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SANBAG WORKOUT


6 Minute Kettlebell TABATA


 

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I Need to Lose Weight and Fast – Should I Join a Gym?

I Need to Lose Weight and Fast – Should I Join a Gym?

Anytime a person comes to me and says, “Isabel, I need to lose weight and fast. Will joining a gym help me achieve my goals?” I simply tell them that no two people are alike. It’s all about what works for you. There are a lot of good reasons to join a gym, but there are also some drawbacks.



Reasons You May Want to Join a Gym

■Motivation. Everyone at the gym is there for one reason—to exercise. Being around people who share the same objective can motivate you to dig your heels in and get your workouts done. If going to the gym will encourage you to exercise regularly, then I say go for it!

■No Distractions at Home. There is always something to do or someone who needs you at home. These distractions can easily take priority (in your mind) over exercising. When you do most of your workouts at the gym, the dishes, dinner, phone calls, laundry and anything else you “need” to do will just have to wait.

■Access to Exercise Equipment and Fitness Classes. You don’t need much exercise equipment to get a good workout. However, doing the same old exercise videos and running on the same old treadmill can bore you to pieces. When you opt to workout in a gym, you have access to tons of equipment and a variety of fitness classes, so you rarely get bored.

Reasons You May Not Want to Join a Gym

■You May Get Stuck in a Contract. Plenty of people join a gym and use their memberships religiously. Others start off with a boom and then fade away. If you are one of the faders and you sign a 12 month contract, you’ll be stuck paying for a year long membership that you never use. Basically, it will be a waste of money.

■Fees are Continuous. Most contracted gym membership fees are collected via automatic bank draft. If you lose your job or run into financial hardships, there is no way to stop the gym from pulling money out of your account until your contract expires. If your finances are really messed up, the money the gym takes out of your account can cause overdraft charges and other financial hardships.



■Overcrowding. Gyms are in the business of making money. The more members they have, the more money they make. These facilities can be pretty crowded during peak hours. If you hate crowds or are uncomfortable exercising around others, the gym atmosphere may not be for you.

■Germy Equipment. Sweaty bodies and dirty hands—it’s no secret that the exercise equipment and locker rooms at gyms are stomping grounds for germs. Anytime you come into contact with germy equipment, you become vulnerable to illnesses and infections. If you are a germaphobe or slack about hand washing, you may be better off exercising at home.

Some Ways to Combat Gym Drawbacks

While it’s not necessary to join a gym to lose weight, some people thrive in this type of setting. If you’re not sure if a gym is right for you, go to a nearby facility and ask for a free trial membership. This will give you a chance to use the facility for a couple of weeks to see if joining is something you really want to do.



If you feel like a gym membership is what you need to get off your hump and exercise, negotiate with the fitness club to save a little cash. Some gyms will waive their registration fees or offer as much as 30 percent off membership prices–all you gotta’ do is ask.



If you detest the idea of being trapped in a contract, ask for a month to month membership. Most gyms don’t advertise the month to month thing because it eats into their profits. With this type of membership, you simply pay as you go. When you get sick of going, you can quit without paying any additional fees.

Your dream of losing weight is only a reach away. Watch this video to find out how the Diet Solution Program has helped me when I need to lose weight and fast.

CLICK HERE<<<

Alan from The hangover like the Miami 305 workout