Here is your homework for this weekend and.. I found an article published in the Washington Post last week.
"The study evaluated 132 obese adults. All consumed a diet that was consistent in daily calories and participated in 180 minutes a week of moderate-intensity exercise. They also drank a daily beverage containing 39 milligrams of caffeine, but one group consumed green tea with 625 milligrams of the antioxidant catechins. After 12 weeks, the tea drinkers had greater loss, 4.4 pounds compared with just more than two pounds in the control group. The green-tea group also had larger declines in total abdominal fat, subcutaneous abdominal fat and triglycerides. " you can read the rest of the article here: http://www.washingtonpost.com/wp-dyn/content/article/2009/02/06/AR2009020603147.html
MARCH 2nd....That is the day we Start the Next Boot Camp...
MARCH 20th...The First Day of Spring
MAY 22-25th.... Memorial Day weekend...and My Birthday...Very Imp
JUNE 21st... The First Day of Summer
It's important to set Target dates as a way of measuring your progress. If you want to lose a few and reach your first target date and it doesn't happen, you know you have to work twice as hard for the next target date...
Spring is 4 weeks away...Summer is 16 weeks away...whether or not your goal is to look BETTER in your bathing suit this year, lose some un-wanted FAT, drop your cholesterol..what ever it is...4 weeks is a reasonable short term target date and 16 weeks is a LIFE CHANGING one
If you have not registered you can still get in....
Enroll for Boot Camp Here:
In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)In Aventura 11:15am Mon-Wed-Fri Highland Oaks ParkIn Miami Lakes at Royal Oaks Park 7:45pmIn Pembroke Pines 6:30pm at Brian Picollo Park
In Doral at 7pm Mon-Tues-Thur
In Miami Beach at 6:15am Mon-Wed-Fri Flaminigo Park click here: http://clicks.aweber.com/y/ct/?l=FRbFF&m=1a25LBEstD64dv&b=xm4KuBDA_fe3gLuMHrWC.A
Body Weight Leg Workout
Bodyweight Squats 1. Start by placing feet shoulder width apart and holding your arms out in front of you. 2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down. 3. Remember to keep your knees from going out in front of your toes while squatting. 4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.
Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.3. Return to start position.Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.
Bodyweight Reverse Lunge 1. Start by standing with your feet shoulder width apart. 2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor.2) Raise chest and head off floor keeping feet in contact with floor.3) Return to start position.4) To increase resistance, extend arms and place hands overhead.5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.
Bodyweight Forward Lunge 1. Start by standing with your feet shoulder width apart. 2. Step foward with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee. 3. Maintain your upright posture throughout the movement. 4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.
Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides.2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position.3) Start position: Straighten both legs so that they are perpendicular to floor.4) Slowly lower one leg to approximately 45-90°.5) Return to start position and repeat with other leg.
Side Bridge Start on your side and press up with your right arm.Form a bridge with your arm extended and hold for the prescribed number of repetitions.Trainer Comments:Hold position for 3 sec. each rep.
Adductor Raise 1. Lie on your side and lean up on your elbow. Place your top foot over your lower thigh.2. Maintaining this position and raise your lower leg keeping it straight. 3. Repeat for the required number of repetitions and then repeat with the other leg.
Calf Raise 1) Start position: Stand with feet hip width apart leaning against a ball or stand on the edge of a step on the balls of your feet with heels hanging over edge. Toes should be pointing forward.2) Contract calves by pushing off balls of feet to raise heels up in air (standing on toes)3) Lower heels and repeat.4) Remember to keep knees slightly bent throughout movement to prevent any knee strain.
*These can be done without weight
-- Rafael Moret,CSCS, NASM-Cpt