The 1,000 Rep Workout and 24/7 Fat Burning

It's a CRAZY Tuesday people...


So Saturday I tested a NEW Variation of the 1,000 Rep Workout. Monday I tested it with some of my bootcampers and here is what it looked like.:

This WORKOUTS HAS 10 Stations...At Every Station you will perform 20 Reps.

You will time how long it takes you to finish each round. The End Goal is to finish 5 rounds (1,000 Reps Total)

1. Kettlebell swing
2. Crunches on a swiss ball or bosu
3. Row (Using a suspension strap like the TRX or jungle Gym)
4. Chest Presses (Using a suspension strap like the TRX or Jungle Gym)
5. Resistance Band biceop curls
6. Resistance Band tricep extensions
7. Single leg Step ups right leg
8. Single leg step up left leg
9. Spedgehammer Slams into a tire or sand
10. Dumbbell side lateral raises

You can print this out, try it at the gym or at home...time yourself..

This workout not only is high volume but the afterburn is intense...you will continue to Burn calories for a long time even after you finish.

Now..for a week or so I have been giving you a variety of KEYS to burning Fat ALL THE TIME

4 Strategies You MUST Employ To Ensure You Never Go A Minute Without Burning Fat

There's no way around it, if you want to burn fat all the time, your body must be in a fat burning state all the time.

And there's only one way that's possible: Your body's fat burning hormones must be optimized 24/7 and your metabolism must be elevated around the clock. Fortunately, we do both with the use of four very strategic methods employed in the 24/7 Fat Loss system:

1) Optimized Nutrient Combining™

You likely already know that you should be eating a mix of high quality proteins, healthy fats, and fibrous carbohydrates daily.

What you may not know, however, is that how you combine these nutrients can and will have a profound effect on your body's hormonal response to each meal, and therefore your fat loss.

Avoiding the "Deadly Combination"

If your goal is to avoid fat storage, it's certainly in your best interest to avoid the presence of fatty acids and storage hormones (such as insulin) in your blood stream at the same time.



Why, because Storage + Fat = Fat Storage, and you don't want that.

When you eat fat, fatty acids are released in to the blood. When you eat carbs, insulin is released in to the blood to shuttle blood sugar to its storage sites.

Putting two and two together, you can likely see that the two nutrients you'll want to avoid eating together are carbs and fat.

Again, carbs cause the storage hormone insulin to be released. Fat ingestion leads to large amounts of fatty acids in the blood. Insulin + fat = fat storage.

To avoid this "deadly combination", follow this simple rule: Consume protein with every meal. Add either carbs or fat (but not both).

So now that you know which nutrients to eat together (and those to avoid), when should you eat a Protein + Carb meal and when should you eat meals that contain Protein + Fat?

The answer:

2) Carb Syncing™

Contrary to popular belief, the key to fat loss is not avoiding carbs, it's learning to eat them only when your body is most primed to "handle" them best. This comes at two different times of day:

1. In the morning
2. After intense exercise

For one, loads of research has shown that carbohydrate tolerance is highest in the morning, making it a no brainer to consume a large portion of your daily carb intake at breakfast when your body is best equipped to process them.

If you're in to snacking like we are, mid-morning is another great time for carbs.

The second "best" time to eat carbs is after intense exercise since your body is ultra primed to suck them up for recovery and energy replenishment, and NOT fat storage.


Want a double whammy of carbohydrate sensitivity? Schedule your workouts in the morning and consume ALL of your carbs early in the day.

We call this "best of both worlds" scenario Carb Syncing™ because you "sync" your carbohydrate intake with a time window in which your body is literally CRAVING carbs.

Carb Syncing™ and Optimized Nutrient Combining™ are the two daily tools you'll need to keep your body in a fat burning state 24 hours a day, but there's also a very important long term strategy that is an absolute must if you want to keep your metabolism happy week after week:



3) Strategic Overfeeding™

Any time you decrease your calorie intake in an effort to shed those stubborn pounds, your body responds by derailing your metabolism and decreasing levels of fat burning hormones as an anti-starvation mechanism .

In fact, after only a single week of dieting your metabolism is only operating at 50% of its fat burning potential – that means you'll be missing out on a TON of fat loss in the coming weeks unless you do something about it.

The good news is that while it takes roughly a week of moderate dieting for fat burning hormones to take a plunge, it only takes one day of cheating, or overfeeding, to boost those levels back up to baseline.

By frequently resetting your metabolism with strategically placed high-calorie Cheat Days, you can essentially have your cake and eat it too while watching your waistline continually shrink week after week.

Up next, the only research proven way to increase metabolism around the clock:


4) Metabolic Resistance Training™

As mentioned previously, most exercise doesn't do anything for your metabolism over the long term.

Spend 45 minutes on the treadmill and maybe burn 1/10^th of one pound of fat.

<Sarcasm> Wow. That's amazing. </Sarcasm>

Fact is, if you are truly looking to burn fat around the clock, you absolutely must be performing exercise that has a prolonged effect on your metabolism for hours after your session is done.

In fact, research has shown that a specific form of exercise called Metabolic Resistance Training (MRT) can increase your metabolism for up to 48 hours post workout – that's TWO DAYS of elevated metabolism from a single 40-minute workout.

Do you know how much MORE fat you'll burn from one of those workouts?

Yes, WAY more than "cardio" or traditional high rep circuit training, that's for sure.

So what exactly is Metabolic Resistance Training™?

MRT is a series of non-competing total body resistance training exercises linked together with incomplete cardiovascular recovery.

Now, that may sound like a mouthful, so let's break it down. For example, a workout may start with these four movements:

1. Dumbbell Lunges x 8 reps per side
2. Dumbbell Chest Press x 8 reps
3. Goblet Squats x 8 reps
4. Dumbbell Row x 8 reps per side

 

No rest between movements.

Because there is no rest between each exercise, there is not enough time for your cardiovascular system to fully recover (i.e. incomplete recovery).

The exercises are "non-competing" because they transition from upper body to lower body, allowing the muscles of your upper body to rest while your lower body works (and vice versa).

Essentially, you're providing a HUGE metabolic stimulus to your entire muscular and cardiovascular systems at the SAME time through strategically designed full body resistance training combined with minimal rest. This is what allows for an unparalleled exercise-induced increase in metabolism for hours and hours after your session—something we call the AFTERBURN.

You want the afterburn, and with MRT you'll be getting PLENTY of it.

Simply put, when you combine the metabolism power of Metabolic Resistance Training with the hormone-regulating power of Optimized Nutrient Timing, Carb Syncing, and Strategic Overfeeding, the only thing your body can do is respond by burning fat 24/7.

The science is simply too strong, and the program is simply too smart.

Are you ready to instantly DOUBLE your fat loss and begin burning fat EVERY minute of every day?

 

GET JOEL AND CRAIG'S 24/7 Fat Loss HERE


Yesterday I talked briefly about really focusing on your fitness goals..and a NEW super easy way to stay with one program for a set amount of time

I do not have the fance webpage ready..but if you want to get started
You can now Join bootcamp for $50 per week...pay every week on automatic billing and do it for just 12 weeks and you are in
You can sign up here<<<
I will have all the details and fancy page tomorrow


LAST, remember the program..I was using to get ready for Halloween, the one I will now use on myself to Drop 15lbs by Nov 26..I have a wedding to Go to and a nice suit with my name on it...

It's Ready!!!! you can get it Now for $57 and have it in your inbox by tomorrow morning..
Get it here<<
I told you we had a lot going on...Well I'm off to have a POWER LUNCH

more details about EVERYTHING COMING!


Rafael


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

NEVER eat this with carbs (for max fatburning)

Hey there,




In case you missed my email yesterday, my good friends Joel Marion

and Craig Ballantyne are GIVING AWAY their top 4 tricks for burning

fat around the clock, 24/7.



On page 12 they tell you the ONE thing you should never eat with

carbs:

==> NEVER eat this with carbs (for max fatburning)



Then on page 13, they show you how strategically eating carbs late

at night can actually help you burn more fat.



It's all free to download right now:

==>; Late night carbs = MORE fat loss





Download it now (while it's still available).





Talk soon,



Rafael

Rated "R" Fitness

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week

Build A Lean, Athletic Physique In Just 3 Short Workouts A Week




By: Craig Ballantyne, CSCS, MS

Turbulence Training



I went to the gym for one of my 45-minute workouts and quickly found myself surrounded by a bunch of weight belt wearing, orange juice carrying bodybuilders.



Not that there’s anything wrong with them….



… In fact, I got along with these guys perfectly alright. The point is that our workouts couldn’t have been much more different.



You see, while the bodybuilders typically spent most of their 90-minute workouts sitting around in between sets, or drinking their big ol’ jugs of OJ, or even just chatting with one another, I spent my much shorter workout getting to work right away, and then making sure I didn’t slow down until I’d finished.



And the reason for this was simple...



… I just didn’t have a lot of free time to workout.



But just because I didn’t have 90 minutes a day to workout, didn’t mean I simply accepted mediocre results.



That’s because in half the time those bodybuilders were working out, I turned up the intensity and followed one of my favorite workouts from the Turbulence Training for Fat Loss Manual, TT 2K4.



With this 3 day-a-week workout in my arsenal, I was able to spend just 45 minutes in the gym. But that’s not even the best part!



That’s because TT 2K4 is designed in such a way that it burns fat long after you’ve left the gym. So all you need to do is workout hard for just 45 minutes and you’ll then reap the benefits for up to 48 hours later.



Ain’t that great?



I realize many of you are just as busy as me and so we can’t afford to workout 90 minutes a day, 6 days a week. That’s why I designed Turbulence Training and the 2K4 workout program.



With a series of challenging bodyweight and dumbbell supersets, not to mention one muscle-pumping superset that even bodybuilders would love, TT 2K4 is the perfect program to get you maximum results in minimum time.





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/

Do fat burner pills work?

Happy Sunday People

 

Now we have been talking alot about Fat Burners.



 

 

 

 

 

 

Look at this report from the Mayo Clinic

Over-the-counter weight-loss pills: Do they work?

The temptation to use over-the-counter weight-loss pills to lose weight fast is strong. But are these products safe and effective?

By Mayo Clinic staff

The appeal of losing weight quickly is hard to resist. But do weight-loss pills and products lighten anything but your wallet? And are they a safe option for weight loss? Here's a look at some over-the-counter weight-loss pills and what they will and won't do for you.

Over-the-counter (OTC) weight-loss pills: What you need to know

A number of weight-loss pills are available at your local drugstore, supermarket or health food store. Even more options are available online. Most haven't been proved effective, and some may be downright dangerous.

How can companies sell potentially unsafe products? Dietary supplements and weight-loss aids aren't subject to the same rigorous standards as are prescription drugs. Thus, they can be sold with limited proof of effectiveness or safety. Once a product is on the market, however, the Food and Drug Administration (FDA) monitors its safety and can take action to ban or recall dangerous products.

For this reason, it's important to do your homework if you're thinking about trying weight-loss pills. Read labels and talk with your doctor or pharmacist. Also check the FDA Web site for alerts about safety concerns and product recalls. The table shows common weight-loss pills and what the research shows about their effectiveness and safety.

Product	Claim	Effectiveness	Safety
Alli — OTC version of prescription drug orlistat (Xenical)	Decreases absorption of dietary fat	Effective; weight-loss amounts typically less for OTC versus prescription	FDA investigating reports of liver injury
Bitter orange	Increases calories burned	Insufficient reliable evidence to rate	Possibly unsafe
Chitosan	Blocks absorption of dietary fat	Insufficient reliable evidence to rate	Possibly safe
Chromium	Increases calories burned, decreases appetite and builds muscle	Insufficient reliable evidence to rate	Likely safe
Conjugated linoleic acid (CLA)	Reduces body fat and builds muscle	Possibly effective	Possibly safe
Country mallow (heartleaf)	Decreases appetite and increases calories burned	Insufficient reliable evidence to rate	Likely unsafe and banned by FDA
Ephedra	Decreases appetite	Possibly effective	Likely unsafe and banned by FDA
Green tea extract	Increases calorie and fat metabolism and decreases appetite	Insufficient reliable evidence to rate	Possibly safe
Guar gum	Blocks absorption of dietary fat and increases feeling of fullness	Possibly ineffective	Likely safe
Hoodia	Decreases appetite	Insufficient reliable evidence to rate	Insufficient information

Sources: U.S. Food and Drug Administration, 2010; Natural Medicines Comprehensive Database, 2010

LABRADA SAYS:

Do Fat Burners Really Work?

This is a good one - I really need to share this story with you! It’s too good to keep to myself!

A good buddy of mine has a nutrition store in North Vancouver and the other day I went there to buy some protein powder. He showed me a few new products he just received. I love looking around his store to see what’s new on the market. I’m like a kid in a candy store!

We are in the middle of a conversation when a young woman, around 25 years old, came in and started to look around the store. My friend goes over and asks her if he can help, and she said ‘I’m looking for a fat burner. Do you have something new? I’ve tried a few of them and they don’t work. I really need to lose some weight.’

When I looked at her, do you know what she held in her hand? A chocolate bar. Now why do you think none of the fat burners she used didn’t work? You don’t need to be a genius for that. My friend looked at her and said ‘You shouldn’t eat that if you really want to lose some weight.’ She started to laugh and just keep on talking like nothing happened.

After few minutes chatting with her we discover this young woman want to lose some weight but the problem is she doesn’t exercise, eats only 2 big meals a day, and uses fat burners to lose weight. I don’t understand why she can’t lose any weight… (I’m just kidding!!)

That’s the problem. Some people use supplements but don’t exercise, and their nutrition isn’t right. They rely on supplements to get results. Supplements are here to give you some help. I don’t know anyone who has a great physique but doesn’t do any exercises and just takes supplements. It’s a package deal. Exercise, nutrition and supplements will give you some good results. You need all of them.

"When I am asked what I think about fat burners my first
response immediately is that without the proper diet and
training program there is no pill that will give you the
results that you are looking for. If fat loss is your goal
you need to create a nutritional program that will feed
your muscle tissue while starving the fat. The way to do
this is the following:
• Eat a slightly caloric deficient diet (a diet where you
ingest less calories than what you burn on a given day).
Take your approximate lean body mass and multiply it by
12 to get a good calorie base.
• Eat frequently: Your diet should consist of multiple
small meals a day (5-6) consisting of complex
carbohydrates, lean proteins and some essential fats. A
ratio of 40% carbs, 40% proteins and 20% fats will yield
great results!
• Focus on weight training: Your workout program should
focus on weight training as this activity will build more
muscle which not only serves to give you a pleasing shape
but also increases your metabolism permanently, thus
making it easier to lose fat. Four to five sessions a week
of 45 minutes will suffice for most people. "

Bottom line Bootcampers...Nothing can replace...The right training program and supportive eating.

Leave me your thoughts on this...See you monday

Leave your thoughts

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

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<<

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?