Wednesday, August 29, 2007

Want to know the #1 exercise for flat abs?

Hello again,

I was reading an article the other
day which talked about how to get a
flat stomach...

Do you want to know what they
considered the #1 exercise to get
flat abs...?

It's not crunches, or sit ups or
any number of other so called "abs

It's the sprint...

Think about it for a second...

Who do you think has more defined abs,
an athlete or the average gym goer...?

It turns out that crunches only work
a small portion of your ab muscles...

As well, the time under tension, another
important factor to consider in ab development,
is very small with the crunch...

During sprinting, the entire abdominal
cavity is forced to engage in one
huge effort to stabilize the
trunk and internal organs...

Even one 10-second sprint can
induce an enormous amount of force
on the abs...

As a bonus, sprinting is awesome for
fat loss which traditional ab exercises
are not good at...

Sprint training produces a metabolic ripple
that has you burning fat for hours and days
after the workout is over...

So not only is the sprint good for
abdominal development, it is an
excellent fat burning exercise which
may make it the best exercise to get
your abs lean and sexy...

Do you have a question on how to get
a flat stomach and six-pack abs...?

BootCamp and Eating the right way are the way to go!

BootCamp will provide the workouts and will give you all the nutrition information.


If you want to join our Sept camp we are having a Labor Day weekend SALE

Get All 4 weeks for $199...

You will need a special link for simply reply to this email and I will send you the link

Sunday, August 26, 2007

Diet that heals - elimination, blood type, kinesiology, juices, flax seed

Diet that heals - elimination, blood type, kinesiology, juices, flax seed: "Diet One-quarter of what you eat keeps you alive. The other three-quarters keeps your doctor alive. (Hieroglyph found in an ancient Egyptian tomb.) On this page, you will find info about food tolerance, and about healthy diet, including, but not limiting to: Elimination - rotation diet, Blood Type diet, Muscle response testing diet , diet and climate, ... I suppose you already know everything about Toxins and about Foods that Kill. An important part of your diet should be Water Cure, Foods That Heal, Vegetable juices, Fats that Heal, Unrefined Sea Salt. Now, we can go further."

Fitness boot camps taking it to the parks - Fitness -

Fitness boot camps taking it to the parks - Fitness - "NEW YORK - It was a balmy spring evening in Manhattan. Rockefeller Park teemed with joggers, dog walkers, picnickers, Frisbee throwers — and six women sweating through jumping jacks and park bench push-ups. “Let’s go!” shouted instructor Mauricio Genore. “Get down! Hands under your glutes!” The women are clients of Stacy’s Boot Camp, one of a growing number of “boot camp” programs that take the workout out of the gym and into parks and other outdoor spaces."

Fitness Boot Camps

Fitness Boot Camp in The Grove

Miami's Fitness Boot Camp program works all ten areas of fitness, which include Cardiovascular and Respiratory endurance, stamina, strength, flexibility, power speed, coordination, agility, balance and accuracy. Boot Camp is an incredibly effective method of burning fat and building muscle.

We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine all elements of traditional workouts and more....

Why train this hard? Which place do I want to be in? Time, aging, and lifestyle conspire to put us in long term care homes and alike. The harder we pull toward the elite side of the continuum, the less close we are to the nursing home.

All Fitness Levels Welcomed Boot Camp Benefits & Results:

Get Rid of Negative Thoughts and Habits**

Reduction in Body Fat**

Increase in Strength and Conditioning**

Lose your gut while losing inches**

Lose up to 10 to 15 lbs**

Improve Core and Lower Back Strength**

Get Motivated and Gain Confidence**

Sunday, August 19, 2007

High Reps don't work for fat loss? by AC

High Reps don't work for fat loss?
Q: Why do you recommend sets of 12+ reps in some stages of the BootCamp program? It makes sense that heavier weights in the 5-6 RM zone will require more muscular work and therefore burn more calories right?

A: It makes sense that it would burn more calories during the set -- but it doesn't necessarily make that the only factor in burning more calories overall. Remember - my goal with the bootcamp program is ... wait for it... the AFTERBURN (the clue is in the title).

It's a fat loss specific program -- not a weight training program that has fat loss as a side effect. The primary effect of the bootcamp routine is to elevate metabolism. I'm looking at how many calories are burned because of the workout (incuding during and after) - not just during the workout.

Check out this study:

Murphy and Schwarzkopf
Effects of standard set and circuit weight training on excess post-exercise oxygen consumption
The Journal of Applied Sport Science Research (JASSR), 6(2) 1992
The researchers compared the short term EPOC effect of two resistance training modalities.
A standard weight training program using 80% of RM (3 sets of six exercises to failure -120s between sets) and a Circuit based weight training program using 50% RM (3 sets of 10-12 reps of six exercises – 30s between sets).
The circuit training group used less load, and trained for less time yet had a significantly higher and longer EPOC effect. Basically – there were more calories burned with the shorter, lighter workout when you factored in the EPOC.
Now I agree that this seems counter intuitive – but I think we need to look at the overall density and metabolic demand of the circuit workout. Yes - a set of six heavy reps will burn more calories than 6 lighter reps -- but what happens when we do 12 lighter reps?
Despite using lower weights – when we use higher reps (i.e. a longer exposure to the stimulus) and shorter rest periods – the intensity of the circuit (289 kilograms per minute) was greater than that of the standard weight training (106 kilograms per minute). I think this “real world” intensity is a more accurate measure in fat loss training than using a % RM.
It’s pretty obvious that with the same rep range and rest periods – higher loads will burn more calories – but to maximize total caloric burn we need to stop focusing on traditional resistance training and focus on “metabolic resistance training”.

High Reps don't work for fat loss? (Part Two)
A more recent study on EPOC –
Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29
- Concluded that a circuit based weight training routine consisting of 4 exercises resulted in an EPOC that lasted 38 hours and metabolism was significantly elevated over the baseline measurement taken on a non-training day.
It's also important to note that the effect of weight training may have an as yet unknown effect on EPOC when compared to other forms of exercise. This study:
Braun WA, Hawthorne WE, Markofski MM.
Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption.
Eur J Appl Physiol. 2005 Aug;94(5-6):500-4.
- Compared treadmill exercise and circuit weight training at the same oxygen consumption intensity (ie the exercise programs were effectively matched) and found a higher EPOC in the short term with the circuit group.

Another study on EPOC:>
Børsheim E, Bahr R
Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.
Sports Med. 2003;33(14):1037-60
noted that "The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise."

I would agree with that - however "hard" isn't just determined by load. And load isn’t the primary factor when we’re looking to generate fat loss.

Does all this seem GREEK?

Well all these studies show and prove that my bootcamp style workout by time in a circuit is the most efficient for Fat Loss versus traditional strength training.

See you in Boot Camp this week