Burn 1,004 calories with THIS workout [photo PROOF]

I’m not kidding. This workout burned 1,004 calories for a REAL user.

 

The best part? You won’t need ANY equipment OR a lot of time, either.

 

Use this workout to burn off:

 

- 5 slices of pizza

- An ENTIRE pint of Ben & Jerry’s Ice Cream

- Over 30 Girl Scout Cookies

- Over 10 Pancakes

 

Carb lovers rejoice…

 

Burn 1,004 calories with THIS workout ==>>NoEquipment

 

Here’s proof:

 

Whether you’re a weekend warrior or an advanced athlete, you’ll discover how to modify this workout to your fitness level, too.

 

Burn 1,004 calories with THIS workout ==>No Equipment

 

Rafael Moret

 

PS – You’ll also discover the #1 exercise of all time that burns the most fat (no, it’s not burpees!).

 

Click here to burn MORE fat in less time using the #1exercise

3 reasons you’re not losing fat

You already know that you can’t out train a bad diet. That’s why you need a recipe, a plan to dice up your abs so you’ll feel confident to be seen on the beach. And it’s MORE than just a workout plan.

If you just “workout”, you could actually increase your cortisol, which will force your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby butt is still there). They train and wonder ‘why am I not getting lean?’

Let me tell you why…three reasons:

#1 Backward Body Composition

People just like you and I trade fat for muscle as we age. This tanks our metabolism because our muscle is metabolically active while fat is dead ugly weight.

Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our belly fat.

But with a strategic combination of high intensity interval training, strength training and a nutrition plan that works synergistically with these workouts, you can actually force your body to harness belly fat as energy buy putting your metabolism into Afterburn.

Discover these “Afterburn” producing workouts andnutrition plan here

#2 Hormone Havoc

Fat storing hormones like cortisol wreak havoc with belly fat and in today’s high stress world this hormone is at an all time high. Hormones that can promote fat burning like growth hormone and testosterone (women should have a healthy level of testosterone as well) decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include things like running on the treadmill that actually increase fat storing hormones like cortisol.)

#3 Poor Eating

No matter what your exercise plan, if you’re not backing it up with solid nutritionally dense food, your plan will fail. And when it comes to eating, failing to plan is planning to fail, especially when your diet is too restrictive.

That’s why my friend, Shawna K who is more ripped and in better shape than most 20-year olds (she’s 50!), included her Challenge Fat Loss Nutrition Tactics along with her Challenge Fat Loss program that uses a brand NEW M2A method.

Other diet plans are too restrictive and don’t allow any wiggle room. Now when you use a combination Shawna’s workouts that manipulate your hormones to promote fat loss and her nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – Shawna is living proof.

Her workouts are only 20 minutes long, which is why they work so well. They promote the “good” hormones, while reducing the fat-storing hormones like cortisol because the workouts are so short.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because she uses M2A, which is a new science-based approach that allows you to work out in only 20 minutes but still getting results as if you worked out for 60 minutes.

When you team up M²A (Muscle Metabolism Acceleration) along with her nutrition tactics, you’re in for a total body transformation.

But it won’t be easy…

This is a workout program that will challenge you every step of the way, but in progressive ways. Best of all Shawna is going to be there with you through every exercise, every set, and ever rep right there with you to motivate, coach and guild you along.

You’ll make small manageable changes to your eating plan and you’ll use the M²A system to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 20 minutes per workout!

It’s scientifically based and proven. And this week, you can get all of Shawna’s M2A workouts and her Challenge Fat Loss Nutrition Tactics for half off.

Get your 20-minute follow-along M2A workouts here <== Half OFF  

Master Trainer Rafael

Make sure you do at least 2 things today... 

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

The cure for your slow metabolism

 If you think that all you have to do in order to lose fat is to burn more calories than you consume...

 

... sorry, you're wrong.

 

Think about it - if it were that easy, wouldn't we all be walking around with six-pack abs and without the thousands of books on diet and exercise?

 

And no, you don't have to work out more to burn more fat, that's a lie too. Although on paper, that seems the most obvious thing to do.

 

In fact, it's why we end up even more frustrated... we work out longer and still... NOTHING.

 

This is especially true as we age... But because of how our hormones work as we get older, working out longer can actually cause you to STORE more fat.

 

The "bad guy" hormone is cortisol, a hormone that actually PROMOTES fat storage AND muscle breakdown. And longer workouts create more of this hormone in your body. Now if you're 19 and shredded, you probably don't have a problem with cortisol. But for most of us, those days are gone, and so our workouts need to change.

 

So if you're not seeing the results in the mirror, it's not your fault. You simply just need to "shift" your hormones into fat burn mode with shorter workouts. But it's not as simple as just cutting your workouts short.

 

To maximize your fat burning and muscle sparing hormones like growth hormone, you'll need a combination of strength training and "just enough" high intensity interval training (HIIT). Too much of HIIT can have a negative effect, too.  

 

But when you use the perfect combination of these two approaches, you can actually fix your "slow" metabolism, which is holding you back from finally taking that stubborn layer of fat off. These simple shifts in your workouts can easily double your results.

 

==> Discover this metabolism fixing "trick" here

 

On that page, you'll also see Shawna Kaminski, who uses these EXACT tricks to have flat, ripped abs and can knock out 25 pull-ups straight.

 

By the way, Shawna is 51 years old and smoking hot!

 

You'll also discover her brand new systematic approach to shift your hormones with science-based 20-minute workouts with the PERFECT blend of high intensity interval training and strength training that promotes fast fat loss and NOT cortisol like other programs. It's all a part of her new Challenge Fat Loss program.

 

And right now, it's HALF off!.

 

In addition to all of her FOLLOW-ALONG Challenge Fat Loss workout videos, she's also giving you the ultimate 48-hour Challenge Diet. You'll discover exactly what to eat every day to burn the most fat ever in just 14 days.

 

Here's the best part... you can eat whatever you want on certain days with NO guilt.

 

But there's a catch...

 

... her 48-Hour Challenge Diet is only available TODAY when you pick up her Challenge Fat Loss Workouts. Shawna wanted to give the serious action-takers something special on day one of her official launch.

 

TODAY ONLY ==> Work out with Shawna PLUS 48-Hour Challenge Diet

"You must be willing to do what others don't so you can see the RESULTS others won't"

Rafael Moret

---

Are you using the right equipment for fatloss?

Hey Everyone

Rafael Here

I’m going to do some “old school” cardio today after my workout, but with a “new school” twist that has been PROVEN to be better than traditional cardio or even intervals.

This “new school” cardio is from my friend Mike Whitfield, a master trainer that has lost 105 pounds, and creator of Bodyweight Finishers 2.0.

You see, your own body is the best fatloss equipment you could ever own.

Think about it… what’s the first thing you think of when I say the word “cardio”?

Let me guess… the treadmill or spin bike, right?

Now what muscles are you using with those – even if you’re doing “HIIT” (high intensity interval training)? … your legs, and that’s it.

So, rep after rep, you’re pounding your legs and joints, while neglecting the rest of your muscles. These are FREE fat-burning tools at your fingertips and they aren’t being used!

But how do you use your own body as a replacement for cardio?

This is just scratching the surface, but here’s just one example using the ladder approach…

Do the following circuit as shown, resting only when needed. In the first circuit, you’ll complete 6 reps of each exercise. In the next circuit, you’ll complete 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

Jump Squats or Total Body Extensions (6…1)

Offset Pushups (6/side…1/side)

Bodyweight Chops (keep those abs braced hard!) (6/side…1/side)

See how you hit more muscle groups?

It’s like cardio, but on caffeine… and they can be done ANYWHERE because they require ZERO equipment. See how it works here:

=>>>Oldschool cardio meets new school science

This finisher was taken from Mike’s brand new Bodyweight Finishers 2.0, which is on sale until Friday at a HUGE discount.

Get 51 ZEROequipment finishers here

Master Trainer Rafael

PS – Mike’s new 75 bodyweight exercises and 51 finishers come with high-quality coaching videos. You’ll know exactly what to do as you watch Mike and even get exercise substitutions to fit your fitness level.

Here’s everything you get with this cool system you can plug in with YOUR favorite routine (that’s right, you don’t have to stop your favorite workouts!).

• 41 NEW Bodyweight Finishers including ladders, challenges, density circuits, gauntlets and more using the latest scientific research to get you faster results in less time
• 10 Bonus Tabata Finishers which burn up to 360 calories in just 4 minutes (study by ACE)! These 4-minute workout grand finales will guarantee to bust any plateau

No workout plan to plug these finishers with? No problem!

• Bodyweight Adrenaline – using insane supersets and circuits with a unique blend of strength and conditioning, you’ll carve a transformed body in just 28 days
• Bodyweight Dirty 30 2.0 – With just three 30-minute workouts a week, you’ll hit your whole body, melt fat and improve your overall fitness with NO equipment
• High Quality Coaching Videos – Watch Mike as he shows you how to perform every fat-burning rep and even gives you options based on your fitness level with EVERY workout and finisher in the program.

Get your copyhere =>>Biggest discount EVER

Determination and Motivation for Attaining Your New Year's Resolution

Hey Everyone Rafael here and it's time to start talking about the New Year coming. Anyone can set a New Year's Resolution but only a small percentage of people actually achieve them. This can boil down to your determination and your motivation to achieve your resolutions. Before setting any type of New Year's resolution this year you should sit down and really determine what you want to achieve. Look forward to the end of the year and think where you want to be. Reflect on both your personal and your business life goals. You may decide that by the end of the year you have completed a specific training course to further your career. You may make a commitment to that special person or you may want to kick a certain habit. Then start plotting a course backwards from your end goal. What do you need to do to achieve this? Write down all the steps, big or small, that you need to take to achieve your goal. If you want to do a training course your steps could include things like saving the money for the course, applying for it and figuring out how to make the time to take the course. As you plot each step you will easily discover if there are any gaps or things missing in your plan. If so, instead of using these things as an excuse to not go move forwards, you can look for ways to work around them. By planning ahead you can really define your New Year's resolution more easily. Once you see the steps planned out you can determine if you truly want to put in the effort to attain them. When you commit to this new plan you will already be more determined and motivated. When approaching your resolutions in this manner you may find that what you thought you wanted is not your actual goal after all. As you go through the planning steps a clearer goal may emerge. This can be quite an eye opener and allows you to get on the right path immediately. It can be really hard to tackle more than one resolution at a time. If you are a Resolution Setter, but fail to follow through, thinking through the tasks to get to the final goal may reveal your heart really isn’t in that game plan. Instead, resolve to get to something that sets you on fire with desire to accomplish it. Write out all of your resolutions and then prioritize your list so that your main goal is at the top of the list. All of your resolutions may be intertwined, which in a way is good, as you can do one goal at a time. Your New Year's resolutions may be to lose weight and exercise more. Instead of defining these things as two separate items combine them into one. As you increase your exercise you are going to be losing weight. If your resolutions are totally unrelated then select your top choice as your first resolution and tackle that. As you become comfortable or complete this resolution then you can then add your second choice into the mix. Continue on in this way until all of your resolutions are fulfilled. You are still only focusing on one thing at a time and this allows you to stay motivated and on track to reach it. While it can help to set deadlines for completing each resolution, remember that this is a form of motivation. Certain resolutions may take much longer than anticipated, and this is perfectly acceptable. Just readjust the rest of the timings. Always remember that you are bettering your life in some way and these things are not always done overnight. While life may get in the way always keep your resolution in mind and get back on track as soon as possible.   THE RESOLUTION REVOLUTION IS COMING! LEAVE US YOUR THOUGHTS and COMMENTS!!!

How to Burn a Pound of Pure Fat in 1 Day

"First thing every morning read or listen to something

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

grows. Plant good stuff." - Alwyn Cosgrove

 

Hi Everyone

 

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

 

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

 

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

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

 

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

No One wants a Flabby Mid section

and no one wants flabby or cellulite filled legs

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

A pound of fat is 3,500 calories.

 

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

 

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

 

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

 

WRONG.

 

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

 

1) shutting down metabolism and

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

 

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

 

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

 

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

 

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

 

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

 

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

 

So how can we be smart about rapid fat loss?

 

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

 

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

 

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

 

Given that information, let me ask you a question:

 

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

 

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

 

Okay, got your answer?

 

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

 

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

 

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

 

2.  massive energy expenditure through optimized exercise

 

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

 

Make sense?

 

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

 

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

 

 

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

ARMS, LEGS, And MIDSECTION...

 

No exception

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

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

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

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

Well...

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

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

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

Have a GREAT DAY

Master Trainer Rafael

www.BodybyRafael.com

www.FitRanxSouthFlorida.com

www.AddictedtoBootcamp.com

-

Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Hey Everyone

Rafael here with a special post on: Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Make sure you leave your thoughts in the comment box

When it comes time to seriously commit to losing weight the vast majority of the population will immediately think in terms of cutting calories.  We all know that in order to lose weight we will need to burn more calories than we take in.  I guess many people start with calorie intake to lose weight because with all the diet plans and supplements available it just make this method, as opposed to exercise, seem easier.

The truth is though that calorie cutting alone probably won't be enough to lose all the weight you want to lose.  And here's why.  One pound of fat is equal to 3500 calories.  That means in order to lose just one pound of fat we will need to decrease our caloric intake by 3500 calories.  Most people should be taking in between 1,500 and 2,500 calories daily.  That means you would need to go without food for days just to lose one pound of fat!  Impossible, and unhealthy.

If you keep in mind that your body works kind of like a furnace,  you will understand why you need to continuously supply it with fuel.  Even if you could cut way back on the calories you take in daily, it still wouldn't work. Your body was designed to keep itself alive, at all costs.  It's hardwired to protect itself from starvation.  If you cut way back on the calories you take in, your body will think it's starving and will shut down as much as it can to preserve resources.  That means your metabolism will slow way, way down and you won't lose any weight.

The one thing you want to do when trying to lose weight is to keep your metabolism burning nice and hot so you can burn as many calories as possible.  In order to keep your metabolism burning hot you will need to constantly provide it with a sufficient amount of fuel.

Keeping your metabolism burning hot is another reason why restricting your caloric intake alone is not the optimum way to lose weight.  If you combine some form of exercise, particularly weight training, you will really ramp up your metabolism.  Why?  Simple, muscle burns hotter than fat.  For every bit of muscle you add to your body you are permanently ramping up your metabolism.

One word of caution for all of you women out there: you do not have to worry about 'bulking up' if you lift weights.  You would only be able to get bulky, if you wanted to, by basically becoming a full time weight lifter.  The women you see who are all bulked up work out for hours every single day, they eat perfectly, and sometimes they are even taking supplements.

You can lift weights a few times a week and you won't bulk up.  What you will do is tone up which will make you look 'tighter' which means you will look slimmer no matter what your actual weight is.  If you and your best friend both weigh 120 lbs but you are toned and she isn't you will look a lot slimmer.  So start lifting those weights.

If you took two people of the exact same weight, age, and gender, the only difference is that one had more muscle mass than the other, and compared their metabolic rate you would see that the one with the higher muscle mass would have a much higher metabolism all the time, even while they were sleeping or watching t.v.

When you keep these facts in mind you will see that calorie intake to lose weight is a very important element, but it is only part of the equation.  To truly optimize your weight loss efforts combine diet with some form of exercise program.  Not only will you more quickly achieve your weight loss goals, you will also have a healthier, better looking body.


Leave us your feedback

Master Trainer Rafael