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.
•
•
•
•
•
•
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

Fitness Boot Camp Super Saturday

For Immediate Release

It’s Super Saturday for Fitness Aficionados in South Florida

(July 4, 2012) Rated R Fitness Boot Camp announces Super Saturday- A free fitness boot camp for all on the first Saturday of the month.

It is celebration time for people in South Florida looking out to shed some extra pounds. Rated R Fitness has organized a free Fitness Boot camp at their Hialeah location.

According to the official spokesperson of Rated R Fitness,Rafael Moret, "We are a bunch of fitness freaks. We believe in spreading the message of good health. We sincerely believe that all around us should benefit through our fitness boot camp and enjoy a healthy, disease free life, look and feel beautiful. That’s why, we thought about organizing a Free boot camp for all on the first Saturday of every month."

"We received tremendous response for our first boot camp, and for this month’s free fitness boot camp on July 7^{th, we are expecting a larger turnout. Our visitors will get a chance to understand full exercise regimen to reinvent themselves. They will learn about Metabolic Resistance Training, 1,000 Calorie Challenge, Reverse Pyramid Hybrid and more. In addition, they will also get an opportunity to get samples of Pro grade Sport Drinks, free protein and sport bars. If you are lucky, you’ll also grab free T-shirts. All in all, this is going to be action packed 45 minute session, which could be life changing." He further added.}

Rafael Moret has organized several boot camps in Pembroke Pines and Hialeah. The primary aim is to help people achieve rapid yet healthy fat loss. Keeping in view the growing obesity in the kids, they have also organized several camps for exclusively for kids. R Rated Fitness has a reputation of making workout fun and entertaining instead of a boring schedule. That’s the reason for their ever increasing popularity.

To know more about the Super Saturday, please visit

^{http://www.southfloridafitnessbootcamp.com/super-saturday/}

Contact:

Rafael Moret

Rated "R" Fitness

2400 W 80th St Unit #7

Hialeah fl 33016

Phone: 754-244-9102

###

Fitness Motivation

Hi Everyone.

So I have a nice little post today..with a twist.

I have MOTIVATION gone WILD!

So by defenition my job is to get your body fit..your brain is part of your body..and today's post is a little WOOWOO..but I have to do my job, so here we go:

Your subconscious feed back loop is basically the “system” that governs your thoughts, ideas, feelings, actions and expectations of yourself and others. It’s like the software program that’s always running in the background and influencing your every action – only difference is that this software can be reprogrammed by your environment and others to make you do things without even realizing it.



I know this sounds crazy, and before you think that I’ve completely lost my mind let me explain to you what I mean because this stuff is backed by science.

See the subconscious feedback loop is very powerful because it works on the mind at a deeper level, a level that you’re not even aware of. In fact I just did a quick google search for “subconscious mind” and found this article in the New York Times that explains how easy it is to alter a persons perception or judgment.

Here’s a small piece of the article…

In a recent experiment, psychologists at Yale altered people’s judgments of a stranger by handing them a cup of coffee.



The study participants, college students, had no idea that their social instincts were being deliberately manipulated. On the way to the laboratory, they had bumped into a laboratory assistant, who was holding textbooks, a clipboard, papers and a cup of hot or iced coffee — and asked for a hand with the cup.

That was all it took: The students who held a cup of iced coffee rated a hypothetical person they later read about as being much colder, less social and more selfish than did their fellow students, who had momentarily held a cup of hot java.

So...let's get you mind PUMPED UP TODAY!

"It's a lifestyle – train like there's no finish line."

"You focus your mind to train your body and the changes that begin to take place impact your mind as well. Dream it, believe it, and you will achieve it."


"If it is important to you, you will find a way. If not, you'll find an excuse."

"Be proud, but never satisfied."

"If you always do what you have always done, then you will always get what you have always got."

"It's not the size of the dog in the fight but the size of the fight in the dog" – Magic Johnson, NBA Star








"The human body experiences a powerful gravitational pull in the direction of hope" – Norman Cousins Author

"That which does not kill me makes me stronger" – Friedrich Nietzsche, Philosopher, Poet, and Classical Philologist

"Fall down seven times, get up eight" -Chinese proverb

"There is nothing we cannot live down, rise above, and overcome." – Ella Wheeler Wilcox

I wept because I had no shoes until I met a man who had no feet. - old Persian proverb

Leave us your Thoughts

3 hormones that burn fat

By John Romaniello, New York’s Premier Fat Loss Expert and the creator of the Final Phase Fat Loss program

It seems like most fat loss programs focus on one main thing: to burn fat, you have to expend more energy than you take in.

Such a focus makes sense of course, because if there is a universal truth to fat loss, that’s it.

This is what we call “energy balance.” In order to lose fat, you have to create what we call “energy debt” or “energy deficit” – that is, eliminate the balance and instead be on the negative side of the balance scales.

Of course, that works very well for “beginning” fat. However, success doesn’t last forever.

As anyone who’s ever been on a diet and exercise program of any kind can tell you, at first it’s pretty smooth sailing. Eat less, do more, lose fat.

And then it stops! And as those same people can also tell you, it usually stops suddenly.

Of course, the first instinct people have is a very natural one…to simply do more of what was bringing them success in the first place.

So they eat even less and do even more.

And…have no results.

You see, what these people fail to realize (and what most fat loss programs fail to address) is…

After a certain point, simple energy deficit no longer covers the tab.

It becomes more about what type of deficit.

Speaking generally, you actually have to eat closer to maintenance calorie levels (instead of far below) and expend more calories through exercise.

Even then, things don’t always happen as quickly as you want.

You see, once you’ve hit a fat loss plateau or when you’re trying to lose the last few pounds (like I was when I was dieting for the beach house), fat loss becomes less about energy balance and more about hormones.

You see, some hormones, such as Leptin, actually control the majority of your general fat loss efforts and all of the factors thereof: appetite, satiety, “starvation mode.” However, assuming you’re eating enough and trying to create an energy deficit through training, Leptin isn’t the issue.

In Final Phase Fat Loss though, you’re never on a severe diet, so you don’t have to worry about Leptin.

There are other hormones however, which are a bit more insidious in their effects on your physique. They don’t just determine IF you gain fat – they determine where you gain it, and whether you’re able to lose it from those areas.

Those “problem” areas on your body are there for a reason.

“Problem areas” are created by your hormonal environment, and it’s your hormones that force your body to have particular fat storage patterns.

In this article, we’re going to talk about the three most common types of regional fat storage, and the hormones that cause them.

Back Got Back: Low Body Fat Storage

One of the most common types of fat storage that we see in women is the “pear shape” – fairly thin on top but heavy on the bottom (and IN the bottom, if you know what I mean).



This is so common that we often refer to a “pear shape” as a body type. This is true to an extent, but this type of fat storage is also heavily dependent on the female sex hormone estrogen. This is one reason why you see this type of fat storage primarily in women.

High levels of estrogen are awesome for enjoying Grey’s Anatomy and makin’ babies, but terrible for fat loss – which is why women usually have more trouble losing fat than men.

However, anyone—male or female—with high estrogen levels will have trouble losing fat, especially from the lower body. In essence, the higher your estrogen levels, the greater the likelihood you’ll store fat in your lower body; mainly in the hips and thighs.

And yes, it IS possible for men to have high estrogen levels. Unfortunately, outside of having to deal with a declined rate of fat loss and lower body fat, these guys ALSO have to deal with the ignominy of man-boobs.

On the whole, estrogen related fat storage is a pain in the butt (get it!?) but it is not completely unmanageable. You see, you can offset this phenomenon with certain types of training.

No worries, ladies (and gents!), I’m here to help.

In addition to helping you lose fat stored in the lower body, these specifically designed workouts will also be great for fat loss in general. Essentially, they’re great for burning calories and for shedding lower body fat through estrogen management. Combine the two and the result is rapid fat loss, with a heavy concentration on lower body fat stores.

Muffin Tops: No Love for the Love Handles

NOT This One:

THIS ONE>>

Probably my least favorite incarnation of regional fat storage is love handles and lower back fat. This is, of course, because I personally suffer from such.

Even when I am in lean condition – I’m talking shredded pretty much everywhere else – I store some fat in my love handles and lower back. It used to take me an extra 3 weeks to get rid of it!

The reason I tend to store fat this way is because of how my body reacts to certain hormones, and because of the effect those hormones have on fat storage.

When I was a fat kid and ate lots and lots of goodies, I screwed by my endocrine system a wee bit. Nothing too serious, but a decade of eating rapidly digesting carbs followed by, well, more rapidly digesting carbs, made my insulin spike and crash and spike and crash all over the place.

On top of making me fat in that immediacy, it also completely had a pretty negative effect on the way my body processes and handles insulin period.

The degree to which you are able to process and respond to glucose (sugar) in your body is called insulin sensitivity. The higher this is, the easier and more efficiently your body utilizes carbohydrates for energy, and the less like you are to store carbs as fat.

On the other hand, insulin resistance is the opposite; you don’t deal well with carbs. And anything other than a low carb diet pretty much means you’re gonna hang on to some fat.

And, to make matters worse, as I mentioned previously, there are regional effects. It’s been shown that people who store fat in the love handles are generally very insulin resistant – and therefore it can be reasoned that insulin resistance leads to love handles and lower back fat storage (which of course, means that insulin resistance makes it very hard to lose fat from that area as well).

I’m sure many of you out there who have been heavy before are experiencing much the same problems that I used to have.

The good news is that insulin resistance (and the resulting regional fatness) can be mitigated with certain types of training. For example, with careful planning and selection of exercises, you can start to whittle away at your love handles and lower back fat while you increase insulin sensitivity.

The better news is that I’ve figured out a specific series of training sessions that will do just that.

The One, the Only: Belly Fat



Without question, the most common type of regional fat storage is belly fat. If this isn’t you, it’s someone you know.

Abdominal fat storage obviously has a lot to do with your diet and overall body fat level; that should be obvious but it never hurts to touch on it.

Outside of that, it’s hormones baby, hormones.

The one we’re talking about here is cortisol. This hormone has been in the media a lot in the past few years, and I’ve talked about it a bit, so by now you know that cortisol is sometimes called a “stress” hormone.

That moniker is more appropriate than you know.

Basically, that means your body will produce cortisol (and encourage belly fat storage) under conditions of nearly any type of stress – both emotional and physical. So to combat cortisol, it’s not enough to just get more sleep or stop drunk dialing your ex-girlfriend (although that helps, I’ve heard).

Instead, it is of far greater effect to combat cortisol through resistance training.

Now, if you’re observant, you may have noticed what seems to be a contradiction.

As I said, cortisol is also produced through physical stress. In fact, training is actually one of the primary means through which your body will produce this sneaky little hormone.

Additionally, because cortisol has been linked to overtraining and has a catabolic (muscle wasting) effect, producing too much of it through training is certainly counterproductive.

It’s important to note, however, that long duration cardio and extended lifting sessions are what produces the most cortisol, and I always recommend against those.

Instead, short, intense training sessions using a particular type of training modality will help to counteract the effects of cortisol; both the muscle-wasting effect and the cortisol related belly fat storage.

Are you ready to fight these hormones?!

YOU SEE ALL THIS? Still Think you don't need coaching?

YOU Can Join Bootcamp Today and Start on Monday:

http://www.southfloridafitnessbootcamp.com/payment-options/

Leave me a comment or your thoughts

Do these 10 fitness trends work?

"A goal is a dream with a deadline."
Napoleon Hill

Check these out:

1.Biotape



Building on our last example of health fads gone wrong is Biotape, the pain-relieving tape disseminated by Smart Inventions Inc. Made of a space-age conductive Mylar that connects broken circuits that cause pain, Biotape and its makers fell flat when confronted by the Federal Trade Commission, having to settle for $2.5 million in consumer refunds. The product’s website is still functional, but can now only claim that the tape connects the broken chi in all of us. Who knew that our chi was broken?

2.Q-Ray Ionized Bracelet



You’ve probably seen the infomercials on the Q-Ray Ionized Bracelet, a breakthrough in science that was first marketed as a pain-relief product, but then went on to promise those who wear it enhanced performance, balance and vitality. How did it achieve its magical effects? Ionization, of course. Not surprisingly, when tested, the Q-Ray was not ionized at all and its makers were court-ordered to turn over $16 million in profits as refunds to consumers due to false advertising.

3.Cow Urine



For our next bizarre health fad, we turn our attention to a South Asian nation of one billion -- India. The cow is a sacred creature in India, to such an extent that India's biggest and oldest Hindu nationalist group, the Cow Protection Department of the Rashtriya Swayamsevak Sangh (RSS), hopes to turn cow urine into the next soft-drink craze. The RSS has been steadily building hype for cow urine over the past few years, promoting the liquid as a cure for a range of ailments including liver disease and, of course, cancer. By the end of this year, RSS hopes to release its "cow cola" to the masses, assuring the public that it will taste great. The taste, however, may be of little concern, considering that imposters have already begun selling knock-off buffalo urine as the real thing.

4.Bee Venom



What better way to find out if you are fatally allergic to bee venom than by deliberately letting yourself get stung in the name of health? Welcome to the practice of bee venom therapy, whereby therapists apply bee venom to specific points on the surface of the body to cure or reduce symptoms of arthritis, bursitis, tendinitis, herpes, and even breast cancer. Although the practice is rare in the Western world, bee venom therapy is still abuzz in China, being offered as one of an exhaustive list of folk remedies at any of the 3,000 or so traditional folk medicine clinics across the country. While apitherapy (the medicinal use of bee products, such as honey) has some medicinal usefulness, the claims for bee venom therapy are just too far-fetched to believe

5. Hula-Hooping With Weights



This is one of the latest fitness fads and entails hula-hooping, a craze of the 1950s, with weighted hoops to trim the stomach muscles. While this fad may seem a bit crazy, popular singer Beyonce says that she does it to stay slim. Doctors have weighed in on this fad and say that it is an effective form of cardiovascular exercise and can help with weight loss, but that there is no need to use weighted hula hoops as they can cause back injuries. You can get the same results from a regular hula-hoop.

6. Strippercize

This form of exercise is touted by movie star Kate Hudson, who states that not only is it useful in the bedroom but it can help women stay thin. Doctors disagree and suggest that anything that involves wearing 7-inch spike heels is not good for any woman, especially when exercising. They add that doing so can actually cause harm to your ankles and feet. However, if you wear proper attire this type of exercise can strengthen your core and provide cardiovascular benefits. Just make sure you go for sneakers instead of stilettos!

7. Bodyblade

The Bodyblade approach involves lifting a bar over your head and shaking to exercise your trunk muscles. Doctors say that this exercise can be helpful for physical therapy, but it appears to be another fad that does not have clear fitness benefits. However, they also say that there is no harm in performing this exercise.

8. Bikram yoga

Please note that this does not refer to yoga in general - but specifically Bikram yoga. I think yoga in general has many benefits when used in the right way and in the right context.

Bikram yoga was 'invented' by a guy in the 1970's, he had the bright idea of performing yoga in a room that is heated to 105 degrees Fahrenheit. It doesn't bother me that the founder of it lives in Beverly Hills and has 40 Rolls Royces (according to this article in The Times). And even the spurious health and fitness claims don't bother me that much (several Bikram yoga websites claim that it makes your body burn fat more effectively and redistributes fat in the muscle structure - hmm, so if I sit in a sauna I'll burn more fat). What mainly bothers me is a bunch of guys wearing Speedo's. Sorry, but I don't want some dude in a pair of swimming trunks doing a down dog in my face and spraying sweat all over me!

The only time you should be wearing speedo's is if you are in a swimming pool in an actual swimming competition

Okay, I lied the spurious health claims do bother me. As does standing on someones back while they are in full spinal flexion, McGill is somewhere in Canada, probably in his spinal lab shedding a tear. Bottom line, I don't think overstretching ligaments and tendons in a hot environment is a good idea.

9.Functional training that is not functional

Somewhere along the line functional training jumped the shark. It metamorphosed into people standing on various objects filled with air while doing a rotational lunge matrix. I was hoping this stuff was dead, but only a couple of weeks ago I saw a guy trying to stand on a swiss ball

Functional Clown Training

If something is functional, what is it functional for. Unless you spend your life standing on bags filled with air then there is very little functional carry over.

Functional should relate to the task at hand. For example, with some elderly GP referral clients, things like squats from a bench (getting out of a chair), step ups (for walking up stairs) and suitcase deadlifts (for picking up shopping) are all functional to their needs.

Funtional Training is Not Doing Circus evercise with no real world Purpose.

10. The Power Plate

According to the Power Plate website, this piece of equipment is backed by 40 years of research that shows “vibration training enables users to achieve a higher level of fitness.” We’re also told, “Far better results are achieved than with conventional training methods in just 10 minutes, 3 times a week.”

Plain and simple, don’t buy the hype. Don’t buy the celebrity endorsements or the testimonials that come from the people who stood on this vibrating platform once for ten minutes and said they felt sore or felt better.

Have you ever felt sore after sleeping on an uncomfortable bed? Well, this kind of soreness isn’t indicative of any muscle building properties offered by uncomfortable cots, and is the same kind of soreness you’d feel after standing on a vibrating platform for ten or fifteen minutes.

If standing on a vibrating platform offered real health benefits, subway riders would be the healthiest lot on the planet. If vibrations were the key to being fit, you’d never see a fat jackhammer operator.

I could waste hours discussing this fallacious nonsense. But I’ll keep it as short as possible.

As Madonna performs in London, the word is the aging pop star has kept her fabulous figure fabulous by using a faddish gadget known as the Power Plate. The Power Plate is a vibrating platform you stand on while assuming various positions, which – according to testimonials and marketing materials – can strengthen and tone and all that good stuff in just ten minutes a day, three days per week.

By the way, Madonna is in phenomenal shape because she's spent the past 20+ years working at it, not because she uses the Power Plate

I have A cool Video on Our Facebook Page here:

http://www.facebook.com/?q=#/pages/South-Fl-Fitness-Bootcamp/170388319657852?ref=ts

and I will be giving All the details on My 10 Day Life Changing coaching Program tomorrow..along with Some Cool Deals I will have in Friday for All the Black Friday Craziness

Till Then

Rafael

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

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

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/

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

Our Last Fitness Sale

Hi Everyone,

Today is the BIG Day..

It's September 1st

I have my long awaited meeting at 12pm

So I thought of a cool way to CELEBRATE

I am throwing a ONE DAY SALE...but what's different?

This will be our LAST SALE EVER!!!

I have 2 Spots for 1 on 1 coaching available and some Cool bootcamp options.

Go to: http://results4sure.com/one-day-sale.html

BTW I am taking the page down at 1pm so if you want to take advantage of this go NOW:
http://results4sure.com/one-day-sale.html

and then our NEW site should be up Soon...be on the look out.

"What happens if you don't do this? What happens if you don't make this change?"

Happy Hump Day

Rafael


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

Super easy, done for you fitness

Hi Everyone

Happy Hump day

So I was talking to a client yesterday and they were saying that they are getting Very busy at work and cant always make their sessions with me...and they are having a hard time eating right with the kids going back to school and everything...

So we were trying to figure out a way to make everything easier for them...

So I thought...what about Mobile updates...

Imagine waking up in the morning and having your workout for the day in your text messages?

and outlined like this:
Hardcore Fatloss Workout
Metcon Circuit- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.
vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank
Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.
pullup or bodyweight row
bodyweight dip
dumbbell rows
crossbody mountain climber
dumbbell rear delt raises
Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).

Imagine your meal plan outlined through out the day like this:

Meal 1:
Banana med

1.0 cup Milk skim,

1.0 pack Oatmeal instant plain Quaker Extra

WOULD THAT MAKE EVERYTHING EASIER FOR YOU?

Well I am getting ready to launch this new service..and like everything I like to TEST..so I will have more details on it tomorrow and would like to test it with just a few people..it's going to be about $22 per week..

If you want in before I let the cat out of the bag..respond to this email

Thanks

Rafael


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

The Worst Diets Ever: Diets That Don't Work

This is right off the web MD site:

The Worst Diets Ever
Experts who spoke to WebMD identified these 5 types of diets that are unlikely to produce long-term results for most people:

1. Diets that focus on only a few foods or food groups (like the cabbage soup diet, grapefruit diet, strict vegan diets, raw food diets, and many low-carb diets). Beware of any diet that rules out entire food groups. People need to eat from a variety of food groups to get all the nutrients they need, says ADA spokeswoman Andrea Giancoli, MPH, RD.

Yale University's David Katz, MD, author of The Flavor Point Diet, says that while restrictive diets do work initially, they fail over the long haul. You can lose weight on diets that focus on single foods (like cabbage soup), but how much cabbage soup can a person eat? Before long, you grow weary of eating the same foods every day, and cravings for favorite foods lead you back to your former eating behavior.

Keep in mind that all foods can fit into a healthy lifestyle in moderation -- even things like bacon, super-premium ice cream, and chips. And when diets forbid certain foods and dieters envision a life without their favorite treats, those diets usually fail. "Any time you restrict a certain food, it triggers cravings for the forbidden fruit and sets up a restriction-binge cycle," says Blatner

The Worst Diets Ever continued...
And what about restrictive diets that offer a rewarding "cheat day"? May labels them "absurd."

"It just doesn't make sense to try to be perfect (whatever that is) on Sunday to Friday while obsessing about everything you are going to eat on Saturday," she says.

2. "Detox" diets (like Master Cleanse, the Hallelujah Diet, and The Martha's Vineyard Diet Detox). Extreme regimens calling for procedures like liver flushes, bodily cleanses, colonics, hormone injections, and more are highly suspect, experts say.

"All the flushes and cleanses are pure nonsense, unnecessary, and there is no scientific basis for these recommendations," says Pamela Peeke, MD, chief medical correspondent for the Discovery Health channel. "Your body is well equipped with organs, such as the liver and kidneys, and the immune system, to rid itself of potential toxins and does an excellent job of cleansing itself without needing flushes or cleanses."

3. Diets with 'miracle' foods or ingredients (like supplements, fructose water, bitter orange, green tea, apple cider vinegar). Dieters are always searching for the food, pill, or potion that will help them lose weight, but unfortunately, there are no such miracle ingredients. "No one single food or group of foods eaten together or at a certain time of day has any impact on weight loss," notes May.

Be leery of any plan that recommends a shelf full of supplements, enzymes, or potions (especially if you purchase them from the diet book author or company).

"You don't need expensive supplements," says Blatner. "If you want to take a once daily multivitamin for nutritional insurance, that is fine, but otherwise, we recommend you get your nutrients from food."

4. Fasting and very low-calorie diets (like the "Skinny" vegan diet, Hollywood Diet, and Master Cleanse). Fasting has been a cultural and religious tradition for centuries, and is fine for a day or so, but fasting for weight loss is counterproductive, Giancoli explains.

"When you ... consume too few calories, your body thinks it is starving and adjusts the metabolism," she says. "But when you go back to eating normally, your metabolism doesn't readjust and therefore you need fewer calories than before -- otherwise known as the yo-yo syndrome."

What's worse, weight loss during a fast is usually a combination of fat, fluid, and muscle, but the pounds regained will probably be all fat. Not convinced yet? Giancoli says you won't feel good, nor will you have much energy to be physically active while fasting.

And what about very low-calorie diets? Blatner say that diets promising losses of more than a half to 1 pound per week are simply not realistic.

"When you see diet books touting 5, 10 or 15 pounds in a short period of time, it is unrealistic," says Blatner. Depending on how much you have to lose, you may experience some initial water loss. But over time, weight loss averages out to around a pound per week, she says.

5. Diets that sound too good to be true (like The Weight Loss Cure 'They' Don't Want You to Know About.) If it sounds too good to be true, it probably is. Diet plans that claim to have a "secret," that make dramatic statements against respected health authorities, or make recommendations that contradict those of scientific organizations are suspect.

Finding a Diet That Works
There is no such thing as one size fits all when it comes to diet plans, and it's key to find one that fits your lifestyle. The best diet is one you can safely and realistically stick with for the long term, plain and simple.

"It should be flexible enough to fit into your real life and should encourage healthier eating by focusing on balance, variety, and moderation" says May. "I encourage my patients to enjoy eating the foods they love every day, mindfully and in moderation."

In fact, the best "diet" may not be a diet at all, says Katz.

That's EXACTLY what The NEW Meal Plan Evolution is all about!

Get your FREE Meal Plan here: http://results4sure.com/meal-plan-evolution.html

Are you confused on what you Should be eating

Happy Monday...

I've been thinking for the last few weeks,

ALL Diets Work...really???

Yes ALL diets Work...and then they All STOP!

Yes..

Why?

Well because you start that diet with an intention:
Weight Loss
Muscle Gain
Fat Burning

But then what happens...you lose the weight or you don;t and then you go back to eating...

AND GUESS WHAT?

You gain the weight back, some times double...

ENTER Meal Plan EVOLUTION...

This in NOT a diet...

Have you noticed that over the last few weeks I have been send sample Lunches and Dinners or what ever the case....

Well all these meals are NOT part of any diet, they are Healthy meals that you can eat regardless of your goal.

Meal Plan Evolution will be just that...Healthy Pre Planned Meal Options.

They say it takes 3-4 hours to digest a meal...So we will be including Breakfast Lunch and Dinner with 2 snacks in between.

This keeps your metabolism going ALL day and you would know ahead of time what to eat.

How awesome would that be...Pre Planned Meals everyday of the week.

But wait..won't your get bored?

NOPE...You will get 14 days Pre Planned for you and Then 14 Days later you will get another 14 Days Pre PLanned.

So Every 14 days you will have a Brand NEW 2 week Meal PLan...

You will never get bored, you WILL be eating Healthy Meals, and you will keep your Metabolism going.

Well this is just the 1st heads up...I will Be launching Meal Plan Evolution later this week or the weekend.

So be on the look out...

and If you check out Blog, there are Already some sample Meals up there.
http://floridafitnessbootcamp.blogspot.com /

BE FIT

Rafael

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:

Create your own video slideshow at animoto.com.

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.

You'll Replace Stress with exciting and constantly changing workouts that keep you interested and motivated. And relieving stress prevents a hormone called Cortisol from telling your body to store fat.

You'll Replace Worthless Exercise DVD's and Boring Cardio with skilled personal fitness trainers who know you by name, who understand your individual needs, and who will challenge you to go a step beyond

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.

You Can Join Boot Camp at http://i-bootcamp.com/

Exercise is a POWERFUL drug

Hi Everyone,

I just read this:
"Someone wants to get a good education. Why? So they can get a good job/career. Why? So they can have a nice house and nice things. Why?

So they can be happy.

Someone wants to lose ten pounds of fat. Why? So they look better. Why? So they feel better. Why?

So they can be happy.

Tony’s point is that maybe instead of taking roundabout ways to get our true goal – we should study happiness. It’s a really young field. Apparently prior to 1988 all psychology was about the study of abnormal conditions and people and how to make them normal. But the scientists had never studied how to make normal people happier.

This is when it hit me…

People spend time seeking things that they think will give them happiness. Instead of just seeking what would bring happiness."



i-BOOTcamp is NOT just about Fat Burning, or Building lean muscle

Exercise is a powerful drug. It seduces many with its zen-like state a feeling that was fondly coined the "runner's high" in the 1970s. The lure of exercise is often so strong that it can turn enthusiasts into addicts.

The Psychological Benefits of Exercise

•Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.
•Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
•Exercise can reduce anxiety - many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
•Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects. •Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
•Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
•Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment.



You can get more info about our Bootcamp at http://www.i-bootcamp.com/

ON Another Note...look at these questions...

1.How old would you be if you didn’t know how old you are?
2.Which is worse, failing or never trying?
3.If life is so short, why do we do so many things we don’t like and like so many things we don’t do?
4.When it’s all said and done, will you have said more than you’ve done?
5.What is the one thing you’d most like to change about the world?
6.If happiness was the national currency, what kind of work would make you rich?
7.Are you doing what you believe in, or are you settling for what you are doing?
8.If the average human life span was 40 years, how would you live your life differently?
9.To what degree have you actually controlled the course your life has taken?
10.Are you more worried about doing things right, or doing the right things?
11.You’re having lunch with three people you respect and admire. They all start criticizing a close friend of yours, not knowing she is your friend. The criticism is distasteful and unjustified. What do you do?
12.If you could offer a newborn child only one piece of advice, what would it be?
13.Would you break the law to save a loved one?
14.Have you ever seen insanity where you later saw creativity?
15.What’s something you know you do differently than most people?


Have a Fit Day...

PS you can still join Bootcamp: http://www.i-bootcamp.com/

The daily Diet text

Hi Everyone...

Well if you didn't get your workout and diet text of the day today...it was because my phone had just enough yesterday...and moved to a better place

But , no FEAR... I just a got a new one...so the daily workout tip and diet text are back on tomorrow..

I'm sending this to everyone, because it's just easier...but in case you didn't know..

In December we launched The DAILY Text...

Where everyday I send out a Text with a Workout you can perform anywhere and a quick diet tip...
But more importantly you get to text your Exercise and Eating questions anytime...

Have you ever been at the Drive thru and wanted to make the right choice?

Ever been at a restaurant and not sure which will mess up you diet less?

Well with this option, you can text your questions and get an answer ASAP..

We only took a few people on, but if you are interested it's just $27 per month..

And I send out The workout of the day Every morning at 9am and Diet tips and tricks...

If you are interested you can join here: THE DAILY TEXT

You are not locked in to anything...we bill automatically every month and you can cancel anythime

I stopped promoting because we have spent a lot of time on some other projects...but if you are on this program you know the text goes out every morning..

So again...if you didn't get it today, now you know why..and if you had any luch time questions (Alen and Jess...)

I'm back on!!!

Everyone else...if you are interested...join here=> THE DAILY TEXT ( and you can have your fitness coach on call)

Thanks

Rafael

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

Quit the GYM? Need an Accountability & Workout Partner? We can help u!

Quit the GYM? Need an Accountability & Workout Partner? We can help u!


You Are Just One Click Away From Trying South Florida Most Progressive Fitness Boot Camp for Just $1
http://i-Bootcamp.com



Our Weight Loss Philosophy
Our philosophy revolves around using the "5 Components of Fitness" and a high intensity circuit training program to help you reach your Weight Loss and Health Goals in the shortest amount of time.

The 5 Components of Fitness:
Food intake
Cardiorespiratory activity
Dietary support
Resistance training
Professional Assistance

You Are Just One Click Away From Trying South Florida Most Progressive Fitness Boot Camp for Just $1
http://i-Bootcamp.com