Saturday, May 29, 2010
Good Ol Alwyn Cosgrove wrote this...and I found it to be true
Well it's here - Memorial Day Weekend. The official start of Summer. The great "unveiling" - when the shirts come off, the swimsuits go on and the entire.World knows exactly how good or bad your dieting and exercising was for the last 3-4 months.
Jason Ferruggia has called this weekend - Judgment Day!
Are you ready? :)
If not - you have two more BIG weekends this Summer in which to dial in your physique and make a huge difference. That's right - it's not over -- you still have two more Judgment Days this year!
Goal setting is all about setting S.M.A.R.T. goals -- and T stands for "Time line". Athletes peak for National Championships, Trials and World events. Just because you're training for fat loss or to look better naked - doesn't change the fact that DEADLINES are extremely effective tools.
So we're going to set two this Summer. (and we have a Weekend Sale for You: http://results4sure.com/memorial-day-savings.html )
Your next goal is Independence Day (for my US readers) - July 4th - only five weeks away.
With a combination of a kick start plan, a solid workout and nutritional support program and a healthy dose of motivation - you could easily be 10+ lbs leaner by then.
Your next goal is the end of summer - the Labor Day weekend (first weekend in September). This is currently fourteen weeks away. So if you're looking a little flabby this weekend or feeling a little embarrassed about your body -- you can still make amazing changes. It's never too late.
This is an opportunity for you to look great by Summer'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 to take advantage of THE Awesome savings we have this weekend go to:
PS -All talk of fat loss aside - enjoy your holiday weekend. But PLEASE remember the point of this weekend - remember our fallen heroes and spare a thought for all the troops who are still fighting for us today. My thanks to all of you.
Thursday, May 27, 2010
Why? Well you come to class and then the next day you are walking a little funny...muscles ache..and you can't help but talk about it...then you tell your friends come to bootcamp..
Camp is 3 times per week and it $249 for 4 weeks...and then they say..Well I don;t really need to work with a trainer...I know what I'm doing, plus..why pay someone to tell me what I already know..
Hmmm, that got me thinking....and before I tell you how you can save $84 a month on Bootcamp I made this little video:
Now, If you havent heard...you can Join bootcamp for the Summer...Get the results you want and save even more $$$ go to: http://www.results4sure.com/summer-boot-camp-blast.html
Your Summer Fitness Coach
***PS Do you own a business in South Fl? Would You Like to Promote it?
Take a look at my NEW online Magazine http://ibootcamp.fitpromag.com/
I well be offering Some ad space really soon...Just a note in 48 hours since we launched it..it's gotten 500+ views..
Tuesday, May 25, 2010
Memorial Day is upon us...
So go ahead and put your bathing suit on, or the suit or dress for that party that's coming...now take a look in the mirror, does it fit just the way you want?
I'm going to have to shut down the Summer Boot Camp blast for a few days so that I can go over some of the numbers...
So if you have been thinking about it..I have to say: What are you thinking about?
If it's the $$$, listen don't worry, Join our 4 week program at
and if want to get the 3 month special..you will be able to do it later...
NEXT...This is a biggie..The i-Bootcamp Magazine is out: http://ibootcamp.fitpromag.com/
It is FULL FULL FULL of everything Fitness...and it's Free..now...but yes we will be charging, so be on the look out where you can get it...
and NOW Jessica...
Do you start your morning visualizing and going through some daily affirmations?
This may be about Jessica’s Daily Affirmation but since she’s already a bubble of positivity, I think it’s less for her and more for us.
Like Little Jessica, we need to start looking at everything good in our lives. And we need to sing about it. If this little kid can do it, why can’t we?
AGAIN...I'm going to have to shut down the Summer Boot Camp blast for a few days so that I can go over some of the numbers...
so do it now :-)
I am just Finishing the Last Touches on The NEW iBootcamp Magazine
Oh Yeah!!!!...Right now I am giving it away for everyone...But it is Packed with Workouts, Videos, Nutrition Info, Life Enhancing tips and So Much more...
WOW...ok Before I get to that...
I answered alot of questions last week about our Summer Bootcamp Promo
Bottom Line...You Get Unlimited Access to ALL Bootcamps, Meal Plans, and You Save $250...
Join for 3 months here: http://www.results4sure.com/summer-boot-camp-blast.html
or Join for 4 weeks at www.i-Bootcamp.com either way JOIN!
AND NOW...OH YEAH The i-BOOTCAMP Magazine...check it out:
Rafael Moret,CSCS, NASM-Cpt
Monday, May 24, 2010
Word on the street is that on top of everything else we are doing..we are starting a magazine too...
Well...YESSSS we are...
I will have all the details for you tomorrow!
and remember we have a week left before Memorial Day weekend ...you will be on the Beach wishing you started Bootcamp in January...but maybe you didnt...
So look your spot in NOW for the Entire SUMMER:
Be on the look out for the News tomorrow...
Sunday, May 23, 2010
This one is from Turbulence Training
It keeps burning and burning fat 24 hours a day...the only problem is, do you have a fast metabolism? And if not, what can you do about it to boost your metabolism and burn fat to lose weight?
Your metabolism is basically how many calories you burn each day. Children have faster metabolic rates than adults, and we all know about the legendary metabolism's of teenage boys. That's the metabolism you wish you had.
And while it is inevitable that your metabolism decreases with age, it doesn't doom you to gaining weight. It might even decrease 30% over your life, but really, is that any reason to become overweight? No way. Not when you can turn it around with a couple of simple, proven techniques listed below...
Here are 8 possible metabolic boosters and the truth about whether each works.
1) Strength training
Claim: Boosts metabolism up to 10% after a training program
In fact, despite what many men and women think, harder exercise is better for your metabolism. However, please note that 1 pound of muscle does not burn 50 calories per day.
In one study, women received a greater metabolic boost from using 8 repetitions per set rather than traditional high-rep (12 reps) sets. So stick to harder exercises (pushups and more advanced bodyweight exercises) or dumbbell exercises.
Claim: Because it stops your "fasting", it can boost metabolism
True? Maybe yes, maybe no. Your metabolism won't go into
"starvation mode" without breakfast, but it is associated with
successful weight loss. So make it a habit to consume some protein, fiber, & fruit (& even veggies if you can fit them in) at this time. This will keep your appetite in check till your next break or even lunch.
3) Green Tea
Claim: Burns an extra 80 calories per day
True? Not really. It has been shown to burn 80 calories per day in young men on the first day of supplementation, but will this affect last once your body gets used to it? I don't think.
After all, take a look at caffeine. You can find studies that show
it increases metabolism as well. But really, is anyone losing fat
with caffeine? The revolving doors at Starbucks say "No!".
Coffee is okay in moderate doses, and I recommend Green Tea to everyone, but for health reasons, not for fat loss. The only way you will lose fat with Green Tea is if you replace a 300+-calorie Frappucino with an iced, unsweetened Green Tea. Otherwise, don't count on it for much in terms of metabolism.
4) Fat Burners
Claim: Boost your metabolism big time!
See above. Fat burners are simply caffeine pills with a few other
ingredients thrown in. You'll get an increase in mental energy, but that doesn't mean it will significantly boost metabolism or burn fat.
5) Ice Cold Water with Lemon Juice Squeed into it
Claim: The body will burn calories warming up the water and the lemon juice also burns more fat.
Truth? Nice in theory, short in practice. Nobody is losing fat with ice cold water. If it sounds too good to be true - you know the rest of the story.
6) Eating 6 small meals per day
Claim: Boosts metabolism and can help control cholesterol.
True! Simple and effective, and true! Try and split your meals up into smaller meals that can be eaten over the course of the day. This might be part of the breakfast magic...
Claim: Burns more calories (uses more calories in digestion than
carbohydrates or fat).
Now I'm not sure if this is significant, but protein also helps
fill you up longer. And that's where the real benefit comes in -
preventing overeating. And if you want details, another study
showed that animal protein results in more energy burned than
8- Interval training
Claim: Interval training causes a greater increase in post-exercise metabolism than regular cardio.
I certainly believe it.
And I do know this. A recent study from Australia found that a
shorter interval program led to more weight loss than a
twice-as-long aerobic training program. This confirms the original interval training study from as far back as 1994 that showed greater results from a shorter interval program when compared to a traditional cardio program.
Bottom line: Intervals work!
So we see that hard work and diligent eating burn more calories and that magic pills and potions don't work.
But that shouldn't be a surprise to anyone. My advice? Add
strength, intervals, mini-meals, and protein to your weight loss
plan and you'll be leaner and warmer thanks to your faster
Again in Our SUMMER BOOT CAMP BLAST We Promose to get you into HIGH gear
Pushing you into a whole NEW level of Fitness all summer long...Join Our Summer Bootcamp here: http://www.results4sure.com/summer-boot-camp-blast.html
or if you just want to try it for 4 weeks...go to http://i-bootcamp.com/
Wednesday, May 19, 2010
By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
When you travel, you worry about missing your workouts and eating poorly...So you must plan ahead for both (apples and almonds for planes, trains, & automobiles)...and bodyweight circuits for "no-equipment fat burning".
And while I have bodyweight exercises that are just as hard as the bench press and barbell squat in one of my bodyweight workouts, today we'll focus on replacing intervals with bodyweight circuits.
To do a bodyweight circuit...
a) Pick 3 lower body exercises
b) Pick 3 upper body exercises
c) Alternate between a lower and upper body exercise without rest, till you are done all 6 exercises
d) Rest a minute.
e) Repeat 2-3 more times until you are done 20 minutes
For example, this is a great circuit that doesn't need any equipment
1) Prisoner Squat (12 repetitions)
2) Elevated Pushups (8 reps per side)
3) Single-Leg Deadlift (10 reps per side)
4) Close-grip Pushups (As many reps as possible)
5) Jumping Jacks (30-60 reps)
6) Cross-Body Mountain Climber (12 reps per side)
Whew. That's pretty advanced...for a beginner, we'd slow it down like this and take some breaks between exercises...
1) Wall Squat (8 reps)
2) Kneeling Elevated Pushup (5 reps per side)
3) Lying 1-leg Hip Extension (8 reps per side)
4) Plank (30 second hold)
5) Jumping Jacks (5-10 reps)
6) Side Plank (15 second hold per side)
Safe travels, and of course, always check with your doctor before beginning a fat burning bodyweight circuit exercise program.
BEERS Under 100 Calores:
Free Damm Grupo Damm 35.5
Macs Light Mac's Brewery (Lion Nathan Co.) 40.6
Kingsbury Pabst Brewing Company (MillerCoors) 53.3
Sinebrychoff Nikolai 0,0% Sinebrychoff (Carlsberg) 53.3
Budweiser Select 55 Anheuser-busch 55
Sharp's (Non-Alcoholic) MillerCoors 58
Paulaner Hefe-Weissbier Alkoholfrei Paulaner Brauerei 60
Paulaner Original Munchner Alkoholfrei Paulaner Brauerei 60
City LaCrosse NA City Brewery 60
Becks Premier Light InBev 64
Miller Genuine Draft Light 64 (MGD 64) MillerCoors 64
Coors Non-Alcoholic MillerCoors 65
Pearl Light Pabst Brewing Company (MillerCoors) 68
O'Doul's (Non-Alcoholic) Anheuser-busch 70
Genesee NA High Falls Brewing Company 70
Clausthaler Lager Binding-Braueri (Oetker Group) 71
Stiegl Gaudi Radler Himbeer Stieglbrauerei 74.55
Stiegl Gaudi Radler Holunderblute Stieglbrauerei 74.55
Stiegl Gaudi Radler Zitrone (Lemon) Stieglbrauerei 74.55
Clausthaler Extra Herb Binding-Braueri (Oetker Group) 74.6
Clausthaler Golden Amber Binding-Braueri (Oetker Group) 74.6
Labatt Nordic Labatt Breweries (InBev) 80
Carolina Lighthouse Carolina Beer Company 81
Lion Light Ice Lion Breweries (Lion Nathan Co.) 81.7
Clausthaler Hefeweizen Binding-Braueri (Oetker Group) 81.7
Key West Pilsner Light Florida Beer Company 82
Blatz Light Pabst Brewing Company (MillerCoors) 85
Carbine Wuxi Brewery (Lion Nathan Co.) 85.2
Schneider Weisse Alkoholfrei Weissbierbrauerei G. Schneider and Sohn 85.2
West End Light South Australian Brewing (Lion Nathan Co.) 88.75
Rheineck Lion Breweries (Lion Nathan Co.) 88.8
Fohrenburger Alkoholfrei Brauerei Fohrenburg 88.8
Erdinger Weissbier Leicht Erdinger Weissbrau 88.8
Erdinger Weissbier Alkoholfrei Erdinger Weissbrau 88.8
Sinebrychoff Perhekalja Sinebrychoff (Carlsberg) 88.8
O'Doul's Amber (Non-Alcoholic) Anheuser-busch 90
Sleeman Clear Sleeman Breweries LTD. 90
Labatt Sterling Labatt Breweries (InBev) 91.6
Rock Green Light Latrobe Brewing Company 92
Paulaner Original Munchner Leicht Paulaner Brauerei 92
DAB Low Carb Dortmunder Actien Brauerei 92
Tooheys Blue Ice Tooheys (Lion Nathan Co.) 92.3
Clausthaler Classic Binding-Braueri (Oetker Group) 92.3
Allgauer Furstabt Hefeweizen Leicht Allgäuer Brauhaus AG 92.3
Bitburger Light Brauerei Th. Simon 92.3
Dixie Jazz Light Dixie Brewing Co. 92.5
Haake Beck Non Alcoholic InBev 93
Aspen Edge MillerCoors 94
Hook and Ladder Lighter High Falls Brewing Company 94
Kronenbier AmBev (InBev) 94.1
Michelob Ultra Anheuser-busch 95
Natural Light Anheuser-busch 95
Amstel Light Heineken Nederland 95
Kirin Light Kirin Brewery Company 95
Iron City Light Pittsburgh Brewing Company 95
Sleeman Premium Light Sleeman Breweries LTD. 95
Bootie U95 City Brewery 95
Castlemaine XXXX Light Bitter Castlemaine Perkins (Lion Nathan Co.) 95.9
Brahma Light AmBev (InBev) 95.9
Miller Lite MillerCoors 96
Carlton Light Fosters Brewing Group LTD. 96
Carlton Sterling Fosters Brewing Group LTD. 96
Yuengling Light Lager Yuengling Brewery 96
Northwoods Golden Finch Light Northwoods Brew Pub 96
Sapporo Light Sapporo Breweries, LTD 96
Genny Light High Falls Brewing Company 96
Molson Ultra MillerCoors 97
Shipyard Light Shipyard Brewing Company 97
Sea Dog Owls Head Light Ale Sea Dog Brewing Company 97
Milwaukees Best Light MillerCoors 98
Hacker-Pschorr Leichte Weisse Hacker-Pschorr Brau 98
Yuengling Premium Light Beer Yuengling Brewery 98
Fosters Light Ice Fosters Brewing Group LTD. 99
Paulaner Hefe-Weissbier Leicht Paulaner Brauerei 99
Budweiser Select Anheuser-busch 99
Heineken Premium Light Lager Beer Heineken Nederland 99
Hahn Premium Light Hahn Brewery (Lion Nathan Co.) 99.4
Windhoek Light Namibia Breweries 99.4
Southampton Montauk Light Southampton Publick House 100
Plus what else...
Yes Memorial Day Weekend is 1 week away...and then the SUMMER is here...
I now I sound like a broken record but join boot camp for the Summer...lock your self in to yourself
Here is the link: http://results4sure.com/summer-boot-camp-blast.html
Monday, May 17, 2010
Some of the questions coming in...
If I purchase the Summer Boot Camp package Now when do I have to start?
You can start as soon or as late as you are ready. You are getting 3 months, you can start Monday or next month.
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I go on vacation during the summer for a week or 2, will I lose the time?
You might have to cancel your vacation...just kidding..you can make up the time later...you will not lose it.
Join here: http://results4sure.com/summer-boot-camp-blast.html
Am I locked in to 1 location?
No, this is an unlimited package...with No restrictions...
Join here: http://results4sure.com/summer-boot-camp-blast.html
What if I would like to workout ALL summer but can't make it to any of the Boot camps?
This Question came up today...So here is the answer.,,,I am opening 9 spots for Private coaching.
2 times per week for 3 months that 24 sessions at the time you want and the days you want...you get all 24 sessions for $987.
You will also get all the free bonuses with the Summer Boot Camp blast and I will throw in 1 Free visit a week at any Bootcamp location
If you want to lock in 1 of these 9 spots click here...we can set up the time and days later.
Again only 9 spot click=> firstname.lastname@example.org <= to email us and get it
Yesterday we tried my NEW Iron Man 2 workout...I think it went Great..all muscle groups were pushed, the cardio element hit in strong...we had good weather so it was a good testing day.
But I think over all a very efficient workout!!!
Rafael Moret,CSCS, NASM-Cpt
Friday, May 14, 2010
How's that dress going to look, what about that tux...?
and the picture on the beach during your Honeymoon?
Listen you have tomuch to worry about...your Fitness should not be one of them..
Listen to what this Bride says about our Bootcamp:
Rafael and his bootcamps are simply amazing! I've been
taking his class for 4 months and I recommend them to
anyone who wants to tone-up, lose weight or simply become
more active. I think the secret is that each class is different
and designed to let everyone work at their pace. All
of the excersises are as difficult as you make them - think
low impact matched with high results. As a bride-to-be I can
testify that I'm now dress ready!
Comment by Jessica from Miami on May 17th,
You can join our Boot Camp now and take advantage of our Summer savings..Buy 2 months and get 1 Free...
Get all the details here: SUMMER BOOT CAMP BLAST
So we did a lot of stuff this week..
That Iron Man workout was something...I will be workoing on some variations of it and progressions for it...But Great job to everyone..
The INBRED...not hybrid...300 Workout...I really liked this one...Not cause I think it's just tough...but because I think it really maximizes ENERGY output...YES we will be doing this more
I have a cool workout for you guys Below, but first
44 Spots remain in the Summer Boot Camp option...Not including everyone who has says they want to do it..don't worry your spot is safe...
But again, if you are serious about getting and staying in shape this Summer..
Join our Summer Boot Camp program here: http://results4sure.com/summer-boot-camp-blast.html
And 1 of the 9 spots for private training was taken yesterday...so if you are in a situation where you want to join boot camp but cant make out class time...private coaching is for you...this is a great way to lock in your spotsfor the summer as well...
Wednesday, May 12, 2010
I was just reading this: "To get something you've never had, you have to do something you've
You MUST step outside of your comfort zone to get results in EVERY
aspect of your life....
Today is the first day to enroll in the Summer Boot Camp Blast! (http://results4sure.com/summer-boot-camp-blast.html )
and I was just thinking..why do people do the same stuff over and over expecting results to vary...
I won't even get in to my mental laziness theory..but however..
Tonight at Boot Camp I will be running the 2nd Test of My Iron Man 2 workout... I put this together last week and It requires No weights or special equipment..
But I use it as a measuring tool...
You see at my class we use kettlebells, dumbbells, bands, stability balls...all the cool things we need to keep the workout challenging and getting results...
But how to we track your progress?
It's workouts like the one we are doing tonight..
We have a set number of reps and stations...maybe you take all 45 minutes to finish the first time...maybe you don't finish..maybe you go through it quickly...
Either way, the next time we do it...you can beyond any doubt see how you are getting stronger, have more endurance, and more energy...
And that is REAL time proof that your body is getting better!
Save $84 a month on Bootcamp by joining for the summer: http://results4sure.com/summer-boot-camp-blast.html
Rafael Moret,CSCS, NASM-Cpt
Tuesday, May 11, 2010
There is a lot of Buzz about our Summer Boot Camp Blast...( http://results4sure.com/summer-bootcamp-savings.html )
Where you can get an UNLIMITED Pass to All of my Bootcamps and save more than $80 per month..
But, all this talk about fitness and getting in shape... Today I will be sending out 3 emails to explain it!
It's not the same for everyone...what does it look like for you?
What ever fitness looks like for you at Boot camp we can make it happen...
Get on the list, the Doors open tomorrow: http://results4sure.com/summer-bootcamp-savings.html
Register here and be one of the 50 people to save money and commit to being fit ALL summer
Rafael Moret,CSCS, NASM-Cpt
Monday, May 10, 2010
What you do today sets the tone for the rest
of your week.
Let's take a quick poll and find out if this
1. Do you look to Monday with dread?
"If only the weekend could last forever!"
2. Is the impending responsibility of the work-week
weighing down on you?
3. Do you wish you could just run away?
If you answered yes to any of those questions,
What makes you think that spending 2 hours in the gym 4-5 days a weeks is going to happen...
Wait don;t get me wrong, for a lot of us 2 hours in the gym lets us disconnect from all the stresses of life...
Who has 2 hours...and side note, I see people in the gym all the time wasting time...2 hours..yeah but most of that time is moving around, talking, or just trying to figure out what to do...
But back to Who has time...
Our bootcamp workouts are 45 minutes, they are FULL body workouts, we train in a circuit so we get your heart going..
So, Getting a six pack, fitting into a bikini and just losing weight might NOT be your goal..
But an EFFECTIVE workout, is and Effective workout..
(How effective will your summer workout be: http://results4sure.com/summer-bootcamp-savings.html )
Want your blood sugar under control, want more energy, want to sleep better,...WANT TO GET OFF THOSE HIGH BLOOD PRESSURE meds???
Then..listen to this:
Yes we use Kettle bells
Yes We Flip Tires
Yes we slam Sledgehammers
Why? Cause their fun and Effective
On the other hand we use Body weight exercises...and Band resistance..
To make sure that we don't injure you and create strength training thats effective for everyone:
So look at that... 45 minutes is All, work ALL your muscle together..tone and shape and build..Kettlebells one week, bands another week, bodyweight...TRX and more...
It's NEVER the same...your body has no choice but to change..
Now..SUMMER is here!!! It's weeks away..
Lock in your Summer Fitness Program and SAVE $84 Per month...WOW:
Find out how here: http://results4sure.com/summer-bootcamp-savings.html
Rafael Moret,CSCS, NASM-Cpt
Saturday, May 8, 2010
Happy Morthers Day to All the Mom's...Mom's Rock!!!!
Funny I was reading this article about How Robert Downy Jr put on 20lbs of muscle for Iron Man2...
Guess what he did to get it done? (from movies.yahoo.com)
"Robert Downey Jr. packed on 20 pounds of muscle to reprise his role in
"Iron Man 2."
"When we did 'Iron Man 1,' we had five months before the shoot to get ready, so we used more traditional, heavy-weight training," his trainer, Brad Bose, tells UsMagazine.com. This time around, the actor, 45, had just wrapped "Sherlock Holmes," and was down to 151 pounds when shooting on the action flick (out May 7) began.
"After [the first routine], Robert felt kind of bored with it and wanted to something a little more exciting... so we decided to do what I call a Rocky IV meets high-tech training," says Bose, who bulked Downey Jr. up to 175 pounds over the first three to four weeks filming.
Examples: "Instead of doing regular bench presses, we used a bamboo bar... and we would hang plates on rubber bands off the bar... so it was like trying to bench press a snake!" Bose explains. "It bounced all over the place."
Downey Jr. also pushed "a custom-built wheelbarrow that we modified with 600 to 700 lb. weight stacks" around an obstacle course.
"We went out and bought truck tires, and we used sledgehammers -- anywhere from, two 4-lb. sledgehammers in each hand, all the way up to a full 20-lb. sledgehammer -- and we were just beating tires with it. We used fire hoses that we filled with sand and water... and we'd drag and whip them to build the shoulder muscles and pecs back up."
They also juggled "weighted Indian clubs," hulled around kettle bells and even used a war machine, which Boyes explains is "like a rope with handles on it with a pulley -- you suspend yourself from it," says Bose.
"We tried to find the most unique, and yet funnily enough, inexpensive training stuff to use," he says. "You couldn't find more practical stuff to use."
Sounds Like last weeks Boot camp to me...if you were there, you know we rocked it!
What I'm calling the Iron Man 2 workout...
we tested it a little:
Round 1 Warm Up:
25 Good Mornings
25 Jumping Jacks
20 Side Steps (each way) with Perform Better Bands
Round 2 (for time)
10 Bench (assisted) Push ups
10 Bench Dips
10 Side Lunges
150 Meter Run
15 Bench Push ups
15 Bench Dips
15 Side Lunges
150 Meter run
20 Bench Push ups
20 Bench Dips
20 Side Lunges
150 Meter Run
Round 2 for Time
10 Push ups on the floor
10 Bench Dips with feet extended
10 Single leg squats on a Bench
150 meter run
15 Push ups on the floor
15 Bench Dips with feet extended
15 Single leg squats on a Bench
150 meter run
20 Push ups on the floor
20 Bench Dips with feet extended
20 Single leg squats on a Bench
150 meter run
Round 3 For Time
10 Push ups on the floor with one leg elevated
10 Bench Dips with feet elevated on another bench
10 Squat Jumps
10 Plyo Lunges
150 meter run
15 Push ups on the floor with one leg elevated
15 Bench Dips with feet elevated on another bench
15 Squat Jumps
15 Plyo Lunges
150 meter run
20 Push ups on the floor with one leg elevated
20 Bench Dips with feet elevated on another bench
20 Squat Jumps
20 Plyo Lunges
150 meter run
BTW it was outdoors and it was hot and humid!!!
I know by now you have see I am promoting The Summer Boot Camp Blast...
Basically you can sign up for bootcamp the summer guarantee a summer of kick butt workouts and save $250+
I'm ONLY letting 50 people take advantage of this, so TELL YOUR Friends now is the time!!!!!!!!
You Can not join yet...but you can go to this link and get on the list of people who want to take advantage of this:
Again check out the Blog:
and HAPPY MOTHERS DAY
Rafael Moret,CSCS, NASM-Cpt
What About Last Year were you READY?
Would you like to?
Well you will be!! because I am Ready to UNLEASH SUMMER BOOTCAMP... A chance Guarantee your Fitness For the SUMMER and Save some $$$
this time the emphasis is ALL ON THE STOMACH. We need to have flat bellies for the beach right?
That’s why it’s now called the SUMMER BOOTCAMP BLAST (catchy right?)
Here’s the deal:
I won’t be officially launching this until next Wednesday or so but I can ONLY offer this program to the first 50 that register. (I need to make sure each person that dedicates themselves to this amazing program gets the full attention they require.)
If you are interested in dropping 5-8 inches off your waist over the Summer (plus a pile of weight) and Stay in Beach Ready Shape go to:
http://www.results4sure.com/summer-bootcamp-savings.html and get on the “action taker” list. These action takers will get email notification of the program launch date BEFORE my normal list.
This is your Chance To Save a Ton of $$$$$ and Make this the Best Summer Ever
Again go here: http://www.results4sure.com/summer-bootcamp-savings.html nothing to buy, just for your to get on the list
Thursday, May 6, 2010
Over the Last 2 or 3 days I have been endorsing, some other Top Fitness Pro's products...
But I have to Stop...not because there Bad..because I'm scarred of what I saw..
101 Million People are overweight...WOW!!!
Last week I was promoting my 10 day detox and one of the people reported 5lbs lost in 3 days..that's Great, but I need to help more people...
I want to help 100 people lose 10lbs...like YESTERDAY...
I have created a page: http://results4sure.com/10lbs-for-100people.html
I want to help 100 people lose at least 10lbs..
So if you have been trying, or no some one...and want to invest in something that is going to really work go here: http://results4sure.com/10lbs-for-100people.html
or Send this email to a friend...wait...send it to ALL your Friends
I am really thowing in a Good amount of bonouses to motivate people to get ON IT and stop waiting
Help me help 100 people
Wednesday, May 5, 2010
But in case you missed my email yesterday, you can still grab the full system at $30 OFF for a little while longer here:
In this program, Joel shares some of the most strategic fat loss methods I've ever seen. Just check out this article for a taste:
Synergistic Diet & Exercise for RIDICULOUSLY Fast Fat Loss
By Joel Marion, CISSN, NSCA-CPT
Most people treat their diet and exercise programs as two separate entities -- Totally WRONG if you're looking to lose fat at the fastest possible rate.
You see, if you can learn how to use the most effective exercise strategies to "mirror" the goals of your diet each day (while mixing up dietary approaches to yield specific hormonal and metabolic benefits in the most effective manner possible) you can literally take your results from "okay" to OUT OF THIS WORLD.
That's what I call SYNERGY. Diet and exercise working *together* in a very smart, strategic way to yield the fastest fat loss results possible.
Now, my above explanation may have sounded a bit complicated, so I’ll give you a quick example. Let’s take, for instance, the day after a Cheat Day—you know, those days where you get to eat WHATEVER you want on the Xtreme Fat Loss Diet (which just so happen to occur every 5th day).
==> Check it out here <------- $30 OFF pre-sale
[By the way, if you’re not incorporating Cheat Days into your current diet, you’re *way* behind the fast fat loss curve, and NEED to get on board. Long story short, they save your metabolism and actually allow you to lose fat faster week after week by increasing levels of important fat burning hormones within the body. Not to mention, they’re a heck of a lot of fun]. So, the day after a Cheat Day, the overall goals are as follows: 1. Create a large caloric deficit (to burn as many calories as possible and take advantage of the fact that our bodies are now "primed" to burn fat as a result of the Cheat Day) 2. Deplete maxed-out glycogen stores (carbohydrate energy stores within the body) caused by the high carb and fat content of the Cheat Day 3. Exhaust ALL energy systems to satisfy #1 and #2 while burning additional fat calories to boot To accomplish these three goals, we’ll use a series of dietary and supplemental strategies to do exactly that while using *exercise* strategies that accomplish the SAME goals, for example: 1. Strategic lactic acid based workouts to burn massive calories and glycogen while stimulating the release of important fat burning hormones that further increase lipolysis (fat burning) 2. Strategic energy systems work that contain both anaerobic "carbohydrate-burning" and aerobic "fat-burning" components. Combining those types of exercise with dietary strategies that accomplish the same goals leads to a ridiculous fat burning effect. Essentially, when you set up things this way, you’re tackling your goals via both diet AND exercise. That’s like going after your financial goals via landing a job with a kick-butt income coupled with smart investing. One feeds the other for synergistic results. And you know what? The above is just ONE example. Within the Xtreme Fat Loss Diet we have FIVE different "types" of diet days (all with slightly different goals) and a very specific exercise strategy to use on each that has led to some of the fastest fat loss results we’ve ever recorded to date with our clients. Make no mistake, working WITH your diet, hand in hand, through exercise that *mirrors* the goals of each diet strategy can literally DOUBLE your results beyond just “working hard” on each day. The synergy of strategy never ceases to amaze me, and we reveal it all in the Xtreme Fat Loss Diet. In fact, it's the ONLY reason people have consistently lost up to 25 pounds in just 25 days using the full-on 25 day system. Bottom line, if you want to lose fat FAST, you've got to be SMART in your approach.
Pretty cool, huh? When you start combining smart, specific strategies like THAT, 25 pounds in 25 days starts to sound a LOT more realistic! And it IS. In fact, those are the REAL results from real users of the program, not some hyped up marketing claim. You can check out the testimonials and get $30 OFF at Joel's site, but the promo IS getting ready to end so I'd make my way over to the below link now: ==> Go Get It Here Now
I hope you're ready to lose some serious fat...very, very fast.
Tuesday, May 4, 2010
Every so often I throw in A 300 into our Boot Camps..
Don't know what A 300 is...Remember the movie The 300...well the guys who were training the actors came up with a CRAZY workout that had 300 reps and funny enough called it the 300...
Well sometimes I use my version of that at Camp...
Before I go over what's involved...sometimes people ask if it's tough? Sometime my campers wonder if they are getting a lot of work in?
This is a "traditional" Gym workout"
5-10 minute warm up
3-4 exercises for a major muscle group..lets say legs:
Squats- 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Ext. 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
Leg Curls 3 sets- 15 reps, 12 reps, 10 reps (37 total reps)
2-3 exercise for a smaller muscle group..lets say triceps:
Cable Pushdows 15 reps, 12 reps, 10 reps (37 total reps)
Dumbbell Kickbacks 15 reps, 12 reps, 10 reps (37 total reps)
Maybe some abs
Crunches 15 reps, 12 reps, 10 reps (37 total reps)
Not A Bad Workout...you can get that in any magazine
So this would take someone an hour or an hour and a half to finish (with all that pausing in between sets) and they get 222 TOTAL reps...
What do you get at Boot Camp in less than 45 minutes when we do a 300?
The first Set:
Push ups 50 reps
Squats 50 reps
Dips 50 reps
Step Ups 50 reps
Leg Raises 50 Reps
Jumping Jacks 50 reps
That's 300 Reps in the FIRST Set...back to back with out stopping and I time you to see how long it takes you to do it...
We do 2 more sets like that...that's 900 Reps...in less than 45 minutes...
Boot Campers pat yourself on the back!
Non-Boot Campers: Stop Reading Magazines!
Start Working Out NOW!
CAMPS for 2010 are 3 times per week for 4 weeks and are $249.
In Miami Beach: Flamingo Park Mon-Wed-Fri 6:15am
In Hollywood Beach Flamingo Park 6:15am Tues and Thur
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
Have a Great Week
PS : Are you looking for a workout program in SPANISH but can't make it to my Boot Camps...check out: http://www.dietas-y-ejercicios.com/
Rafael Moret,CSCS, NASM-Cpt