Wednesday, September 28, 2011

The Bootcamp Fitness Daily Deal

HAPPY HUMP DAY!

The DAILY DEAL is HERE!!!!!



 

Today we have 3 Super Cool Offers and a chance for you to save



 

 

 

 

 

 

"Goals allow you to control the direction of change in your favor."
Brian Tracy


"There is no achievement without goals."Robert J. McKaine

Goals in writting are dreams with deadlines.
Brian Tracy


"This one step - choosing a goal and sticking to it - changes everything." Scott Reed

"People with goals succeed because they know where they're going." Earl Nightingale

I find it fascinating that most people plan their vacation with better care than they do their lives.Perhaps that is because escape is easier than change.
Jim Rohn




THE BOOTCAMP Multiple Choice Fat Loss Meal Plan



This is a NEW Option We are Testing at Bootcamp

First we do a weigh in and Body Fat Assesment:



Then Multiple Choice Food Picks:



We go through ALL of The FOODS You LIKE TO EAT...I say this AGAIN...ALL OF THE FOOD YOU LIKE

Then I Put together a 7 day Fat Loss Meal Plan You Can Use Over and Over.

BASED ON YOUR WEIGHT and THE FOODS YOU LIKE TO EAT...BOOM! Can't Fail Meal Plan

This is about a 1 HOUR Sessions...Regular Price is $87

Get it TODAY for $57




THE SATURDAY MORNING WORKSHOP!

ALL ABS!!!!!


THE ONLY WORKOUT GUARANTEED To BURN SORRY SUPER BURN YOUR ABS

9:00am at my place , 2400 W 80th st Unit 7 in Hialeah

$21 per person....COME READY TO MAKE IT BURN!



 





 

 

 

 

 

 

 

ONE on ONE FITNESS Coaching

2 Times Per Week For One Month

Take Your Fitness Program To The NEXT LEVEL

Your schedule...No Group..Just YOU

$520

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Leave your thoughts

Sunday, September 18, 2011

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

Friday, September 9, 2011

18 Fitness Bootcamp AB Exercises for you

 
HAPPY FRIDAY!!!!!!
People...300 Thursday was ON last night..
300 Reps! Plus a Round 2 with sledgehammers in Pines and a Tire Tabatas in Hialeah..
Calories were burned people...
What did you do?
I hope you didn't miss out and you were training just as hard!
TOMORROW>>>
ALL ABS…Saturday Morning at 9:15am


Saturday morning at 9:00am I will host an ALL AB WORKOUT CLASS..at my studio

10 People Only <<<<

$21 per person

It will be something

From 9:00am to 9:45am
45 minutes of Serious CORE TRAINING..
Here are 18 Core exercises you can try, (not sure what they are? come to our workshop Saturday and find out)
- Ab Wheel Rollout
- Stability Ball Rollout
- Barbell Rollout
- Stability Ball "Stir-the-Pot"
- Stability Ball Plank
- Stability Ball Plank Rollout
- Stability Ball Jackknife
- Stability Ball Pike
And if you do have a TRX, you can do:
- TRX Jackknife (alternating legs is a good version)
- TRX Pike
- TRX Atomic Pushup
- TRX X-Body Mountain Climbers
- TRX Oblique Tuck Circles
I also have another piece of cool equipment called the Power Wheel,
and you can use it for:
- Powerwheel Pikes
- Powerwheel Jackknives
- Powerwheel Rollouts
- Powerwheel Diagonal Rollouts
- Powerwheel Crawls (see how far you can get - an ultimate upper body/abs challenge)
How cool?

Saturday morning at 9:00am , ALL AB WORKOUT CLASS..at my studio

10 People Only <<<<

$21 per person
Have a GREAT FRIDAY
Rafael


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







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