Wednesday, June 30, 2010
The Worst Diets EVER
The Worst Diets Ever
Experts who spoke to WebMD identified these 5 types of diets that are unlikely to produce long-term results for most people:
1. Diets that focus on only a few foods or food groups (like the cabbage soup diet, grapefruit diet, strict vegan diets, raw food diets, and many low-carb diets). Beware of any diet that rules out entire food groups. People need to eat from a variety of food groups to get all the nutrients they need, says ADA spokeswoman Andrea Giancoli, MPH, RD.
Yale University's David Katz, MD, author of The Flavor Point Diet, says that while restrictive diets do work initially, they fail over the long haul. You can lose weight on diets that focus on single foods (like cabbage soup), but how much cabbage soup can a person eat? Before long, you grow weary of eating the same foods every day, and cravings for favorite foods lead you back to your former eating behavior.
Keep in mind that all foods can fit into a healthy lifestyle in moderation -- even things like bacon, super-premium ice cream, and chips. And when diets forbid certain foods and dieters envision a life without their favorite treats, those diets usually fail. "Any time you restrict a certain food, it triggers cravings for the forbidden fruit and sets up a restriction-binge cycle," says Blatner
The Worst Diets Ever continued...
And what about restrictive diets that offer a rewarding "cheat day"? May labels them "absurd."
"It just doesn't make sense to try to be perfect (whatever that is) on Sunday to Friday while obsessing about everything you are going to eat on Saturday," she says.
2. "Detox" diets (like Master Cleanse, the Hallelujah Diet, and The Martha's Vineyard Diet Detox). Extreme regimens calling for procedures like liver flushes, bodily cleanses, colonics, hormone injections, and more are highly suspect, experts say.
"All the flushes and cleanses are pure nonsense, unnecessary, and there is no scientific basis for these recommendations," says Pamela Peeke, MD, chief medical correspondent for the Discovery Health channel. "Your body is well equipped with organs, such as the liver and kidneys, and the immune system, to rid itself of potential toxins and does an excellent job of cleansing itself without needing flushes or cleanses."
3. Diets with 'miracle' foods or ingredients (like supplements, fructose water, bitter orange, green tea, apple cider vinegar). Dieters are always searching for the food, pill, or potion that will help them lose weight, but unfortunately, there are no such miracle ingredients. "No one single food or group of foods eaten together or at a certain time of day has any impact on weight loss," notes May.
Be leery of any plan that recommends a shelf full of supplements, enzymes, or potions (especially if you purchase them from the diet book author or company).
"You don't need expensive supplements," says Blatner. "If you want to take a once daily multivitamin for nutritional insurance, that is fine, but otherwise, we recommend you get your nutrients from food."
4. Fasting and very low-calorie diets (like the "Skinny" vegan diet, Hollywood Diet, and Master Cleanse). Fasting has been a cultural and religious tradition for centuries, and is fine for a day or so, but fasting for weight loss is counterproductive, Giancoli explains.
"When you ... consume too few calories, your body thinks it is starving and adjusts the metabolism," she says. "But when you go back to eating normally, your metabolism doesn't readjust and therefore you need fewer calories than before -- otherwise known as the yo-yo syndrome."
What's worse, weight loss during a fast is usually a combination of fat, fluid, and muscle, but the pounds regained will probably be all fat. Not convinced yet? Giancoli says you won't feel good, nor will you have much energy to be physically active while fasting.
And what about very low-calorie diets? Blatner say that diets promising losses of more than a half to 1 pound per week are simply not realistic.
"When you see diet books touting 5, 10 or 15 pounds in a short period of time, it is unrealistic," says Blatner. Depending on how much you have to lose, you may experience some initial water loss. But over time, weight loss averages out to around a pound per week, she says.
5. Diets that sound too good to be true (like The Weight Loss Cure 'They' Don't Want You to Know About.) If it sounds too good to be true, it probably is. Diet plans that claim to have a "secret," that make dramatic statements against respected health authorities, or make recommendations that contradict those of scientific organizations are suspect.
Finding a Diet That Works
There is no such thing as one size fits all when it comes to diet plans, and it's key to find one that fits your lifestyle. The best diet is one you can safely and realistically stick with for the long term, plain and simple.
"It should be flexible enough to fit into your real life and should encourage healthier eating by focusing on balance, variety, and moderation" says May. "I encourage my patients to enjoy eating the foods they love every day, mindfully and in moderation."
In fact, the best "diet" may not be a diet at all, says Katz.
That's EXACTLY what The NEW Meal Plan Evolution is all about!
Get your FREE Meal Plan here: http://results4sure.com/meal-plan-evolution.html
Monday, June 28, 2010
Are you confused on what to eat?
I've been thinking for the last few weeks,
ALL Diets Work...really???
Yes ALL diets Work...and then they All STOP!
Well because you start that diet with an intention:
But then what happens...you lose the weight or you don;t and then you go back to eating...
AND GUESS WHAT?
You gain the weight back, some times double...
ENTER Meal Plan EVOLUTION...
This in NOT a diet...
Have you noticed that over the last few weeks I have been send sample Lunches and Dinners or what ever the case....
Well all these meals are NOT part of any diet, they are Healthy meals that you can eat regardless of your goal.
Meal Plan Evolution will be just that...Healthy Pre Planned Meal Options.
They say it takes 3-4 hours to digest a meal...So we will be including Breakfast Lunch and Dinner with 2 snacks in between.
This keeps your metabolism going ALL day and you would know ahead of time what to eat.
How awesome would that be...Pre Planned Meals everyday of the week.
But wait..won't your get bored?
NOPE...You will get 14 days Pre Planned for you and Then 14 Days later you will get another 14 Days Pre PLanned.
So Every 14 days you will have a Brand NEW 2 week Meal PLan...
You will never get bored, you WILL be eating Healthy Meals, and you will keep your Metabolism going.
Well this is just the 1st heads up...I will Be launching Meal Plan Evolution later this week or the weekend.
So be on the look out...
and If you check out Blog, there are Already some sample Meals up there.
PS: A Good Easy Garlic Chicken
Sprinkle chicken breasts with garlic powder, onion powder and seasoning salt - then sautee and enjoy. Couldn't be easier! Great recipe for quick and easy meal, even for the pickiest eater!
Categories: Low Carb, Lunch, Low Calorie, Dinner, Sugar-Free, High Protein, Dairy-Free, Vegetarian
Here's What You Need
◦2 teaspoons garlic powder
◦1 teaspoon onion powder
◦3 tablespoons butter
◦4 skinless, boneless chicken breast halves
◦1 teaspoon seasoning salt
1.Melt butter in a large skillet over medium high heat.
2.Add chicken and sprinkle with garlic powder, seasoning salt and onion powder.
3.Saute about 10 to 15 minutes on each side, or until chicken is cooked through and juices run clear.
Servings: 4, Calories: 214, Fat: 10.1g, Cholesterol: 92mg, Sodium: 395mg, Carbohydrate: 1.7g, Protein: 27.6g
Wednesday, June 23, 2010
“But I Thought Muscle Weighs More Than Fat?”
“But I Thought Muscle Weighs More Than Fat?”
I love this one. When someone is partaking in a resistance training program, and the scale starts going up, time and time again I hear, “Oh it’s okay. I’m working out, so I must be gaining muscle….and muscle weighs more than fat, so that is why the scale keeps going up.”
This is the type of thought-process that could actually potentially make you get FATTER. Let’s blow this one out of the water right now.
MUSCLE DOES NOT WEIGH MORE THAN FAT
A pound is a pound is a pound is a pound…. no matter how you cut the cake. Remember that old riddle, “Which one weighs more: a pound of lead or a pound of feathers?”
Here’s what you need to know about muscle (and it’s relation to fat)
Muscle is what makes up your metabolism. How much muscle you have determines how many calories you burn each day. For every pound of muscle you have, you burn about 35-50 calories per day…. compared to every pound of fat on your body, you burn 1-2 calories.
In addition to this, muscle takes up about 1/3 of the space that fat takes up– not to mention it’s tighter, leaner, not as squishy. Trust me when I say that you would rather have a pound of muscle over a pound of fat any day!
So wouldn’t you rather get rid of some of that fat that is taking up so much space on your body and filling up so much space in your clothes and replace it with Lean Body Mass that looks smaller and takes up a heck of a lot less room? I sure would.
To conclude, I want to emphasize just how important it is to lift weights or partake in resistance training if you goal is fat loss or “toning up”.
Remember these crucial elements next time you want to skimp on the weights and just do the cardio…
■Resistance Training is the ONLY way to build muscle– cardio isn’t enough to do it
■Muscle is about 25X more metabolically active than fat, meaning that it burns about 25X the amount of calories when you are at rest– just sitting on the beach relaxing =)
■Muscle is denser than fat– it takes up about 1/3 of the space of fat
■Muscle is tighter, more firm, and not as squishy– it looks prettier
■Females are not genetically predisposed to get big and bulky. Ladies, don’t fear– pick up the weights.
NOW TAKE A LOOK AT THIS VIDEO:
Create your own video slideshow at animoto.com.
I Know What You May Be Thinking....
You'll Replace Dieting and Calorie Counting with a few simple food facts. Easy to understand. Easy to use. Easy to stick with.
You'll Replace Stress with exciting and constantly changing workouts that keep you interested and motivated. And relieving stress prevents a hormone called Cortisol from telling your body to store fat.
You'll Replace Worthless Exercise DVD's and Boring Cardio with skilled personal fitness trainers who know you by name, who understand your individual needs, and who will challenge you to go a step beyond
You'll Replace "I'll Start Tomorrow" with "I can't wait to come back!" You'll receive positive reinforcement from people who care. This is often the difference between failure and lasting success.
You Can Join Boot Camp at http://i-bootcamp.com/
Tuesday, June 22, 2010
Create your own video slideshow at animoto.com.
Tuesday, June 15, 2010
Exercise is a POWERFUL drug
I just read this:
"Someone wants to get a good education. Why? So they can get a good job/career. Why? So they can have a nice house and nice things. Why?
So they can be happy.
Someone wants to lose ten pounds of fat. Why? So they look better. Why? So they feel better. Why?
So they can be happy.
Tony’s point is that maybe instead of taking roundabout ways to get our true goal – we should study happiness. It’s a really young field. Apparently prior to 1988 all psychology was about the study of abnormal conditions and people and how to make them normal. But the scientists had never studied how to make normal people happier.
This is when it hit me…
People spend time seeking things that they think will give them happiness. Instead of just seeking what would bring happiness."
i-BOOTcamp is NOT just about Fat Burning, or Building lean muscle
Exercise is a powerful drug. It seduces many with its zen-like state a feeling that was fondly coined the "runner's high" in the 1970s. The lure of exercise is often so strong that it can turn enthusiasts into addicts.
The Psychological Benefits of Exercise
•Physical activity is increasingly becoming part of the prescription for the treatment of depression and anxiety. Exercise alone is not a cure, but it does have a positive impact.
•Research has found that regular physical activity appears as effective as psychotherapy for treating mild to moderate depression. Therapists also report that patients who exercise regularly simply feel better and are less likely to overeat or abuse alcohol and drugs.
•Exercise can reduce anxiety - many studies have come to this conclusion. People who exercise report feeling less stressed or nervous. Even five minutes of aerobic exercise (exercise which requires oxygen, such as a step class, swimming, walking) can stimulate anti-anxiety effects.
•Physical exercise helps to counteract the withdrawal, inactivity and feelings of hopelessness that characterize depression. Studies show that both aerobic and anaerobic exercise (exercise which does not require oxygen, such as weightlifting) have anti-depressive effects. •Moods such as tension, fatigue, anger and vigor are all positively affected by exercise.
•Exercising can improve the way you perceive your physical condition, athletic abilities and body image. Enhanced self-esteem is another benefit.
•Last, but not least, exercise brings you into contact with other people in a non-clinical, positive environment.
You can get more info about our Bootcamp at http://www.i-bootcamp.com/
ON Another Note...look at these questions...
1.How old would you be if you didn’t know how old you are?
2.Which is worse, failing or never trying?
3.If life is so short, why do we do so many things we don’t like and like so many things we don’t do?
4.When it’s all said and done, will you have said more than you’ve done?
5.What is the one thing you’d most like to change about the world?
6.If happiness was the national currency, what kind of work would make you rich?
7.Are you doing what you believe in, or are you settling for what you are doing?
8.If the average human life span was 40 years, how would you live your life differently?
9.To what degree have you actually controlled the course your life has taken?
10.Are you more worried about doing things right, or doing the right things?
11.You’re having lunch with three people you respect and admire. They all start criticizing a close friend of yours, not knowing she is your friend. The criticism is distasteful and unjustified. What do you do?
12.If you could offer a newborn child only one piece of advice, what would it be?
13.Would you break the law to save a loved one?
14.Have you ever seen insanity where you later saw creativity?
15.What’s something you know you do differently than most people?
Have a Fit Day...
PS you can still join Bootcamp: http://www.i-bootcamp.com/
Saturday, June 12, 2010
World Cup workouts and Bootcamp
The World Cup is here...and I have to say...these Guys are some of the MOST in shape Guys on the planet.
Now here is an example of His Workout, but before you read it..
I have 2 Spots left in our Miami Lakes Boot Camp and a few in Pembroke Pines...
Go to http://www.i-bootcamp.com/
Look at this from: www.topfatlosstrainer.com
To get a body like Cristiano Ronaldo, you’re going to need to emulate his football workouts and account for the dynamic training style his career requires of him. The challenge is that most of us don’t have six hours a day to devote to our own Cristiano Ronaldo workout. Therefore, we need to strategically design this workout program in a way that is the most time-efficient, highly effective and well-rounded.
Cristiano Ronaldo Workout for a Ripped to Shreds Body:
Cristiano Ronaldo Workout Day 1:
—> Total body weight training, followed by 30-minutes of cardiovascular training (goals – to improve strength, explosiveness and cardiovascular conditioning, while maximizing post-workout calorie-burning)
—> Complete 5 sets of 5 reps (with 45-seconds rest in between sets) for the following exercises: weighted pull-ups, dumbbell chest press on stability ball, stiff-legged deadlifts, dumbbell front lunges, barbell hang cleans, barbell push-presses, standing calf raises, 1-arm kettlebell swings, dumbbell side lunges
—> After weight training, go immediately into cardio workout of a 30-minute treadmill run using rolling hills (various incline levels) and increasing speed slightly every 5-minutes. If you didn’t leave a pool of sweat on the treadmill, you weren’t going fast enough.
Cristiano Ronaldo Workout Day 2:
—> 45-minute cardiovascular workout to improve endurance and raise lactate threshold.
—> Using treadmill or running outdoors, complete a 45-minute tempo run (a tempo run is where you’re going at an “uncomfortable” pace throughout the entire session)
Cristiano Ronaldo Workout Day 3:
—> Circuit training and plyometrics to enhance muscular endurance, improve explosiveness and burn lots of body fat.
—> Complete 18 repetitions of the following exercises in circuit fashion (back-to-back, without rest): dumbbell front squats, decline push-ups (4-second lowering phase), 1-legged lying stability ball curls, bent over dumbbell rows, seated dumbbell shoulder presses, body weight dips
—> After 1 circuit, rest 60-seconds and repeat one more time, for a total of 2 circuits
—> When you finish your circuit training, perform 2 sets of 12 repetitions for the following plyometric exercises (taking only 30 seconds in between sets and exercises): box jumps, explosive push-ups (with clap), bounds for distance (standing still and with both feet together, jump explosively as far forward as possible, landing on both feet, pausing briefly and then repeating another bound), explosive burpees (with push-up at bottom and tuck jump at top)
Cristiano Ronaldo Workout Day 4:
—> Rest or 20-minutes of sport activity at low to moderate intensity (nothing hard)
Cristiano Ronaldo Workout Day 5:
—> Repeat Day 1 (try to improve weights and/or running speed and incline levels; after 6-8 weeks or plateau, use same exercises but switch to less weight and moderate reps, for example – 4 sets of 8 reps)
Cristiano Ronaldo Workout Day 6:
—> Repeat Day 2 (again, shoot for slight improvements each workout)
Cristiano Ronaldo Workout Day 7:
—> Repeat Day 3 (switch the order of your circuit training exercises and plyometrics, so that you’re always starting with a new movement)
But again I have 2 Spots left in our Miami Lakes Boot Camp and a few in Pembroke Pines...
Go to www.i-BOOTcamp.com
and Join NOW!!!
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Thursday, June 10, 2010
Some worout challenges and your GYM
I got this email from Jon Benson the other day...
With a few Client concerns:
"What's the biggest challenge YOU face when it comes to your
Let me tell you what my readers have told me in numerous
emails and surveys.
Their biggest challenges are probably the same as yours -- and
I'll be honest, they are NOT EXCUSES... they are REAL
challenges that MUST be overcome if you want to be fit, lean
Here's some actual letters from readers like you to me:
"Jon, I just don't feel like I have a plan when I walk into
the gym. I feel like I'm wondering about and don't really know
what exercise to do next."
"Jon, I have a good plan (yours!) but I can't afford a
personal trainer... and I'm not sure how to perform many of
the movements I know I need to do in order to shape up my
legs, butt, arms, and abs. I have some exercise DVDs but I
forget how to do the movements sometimes when I get to the
"Jon, I start my exercise program with solid intentions only
to let my work, my kids, and my life side-track me from my
goals. What do you suggest?"
"Jon, my problem is one simple, nasty word... MOTIVATION! I
know how to do some exercises but I'm sick and tired of the
same routine every month... day after day, week after week. I
need some variety and I need it YESTERDAY!"
"Jon, my only problem is getting to a gym. If I had a routine
that I could see (I do not like to 'read' about exercises!)
and one that I could do at home... wow, that would be a dream
come true. Can you help me?"
I just uploaded this video to that YOUTUBE thing..
Join Boot Camp for the Summer and SAVE $251
Wednesday, June 9, 2010
Look what coming to Bootcamp
THE BOSU...oh yes..
Listen but before you get All crazy...
We use a ton of things:
It's Not the Toys that Give you Results..
It's SHOWING UP
You have to come to class to get the results you want.
Even if we didnt' use any of that cool equipment...and we did ALL Bodyweight exercise..
You need to show..
I have been getting questions About the Summer Boot Camp Blast:
It's $497 for 3 Months of Bootcamp..You Save $250 off the regular price!
I know you might go on Vacation this Summer...YEs you can make the days up
But it's Not so much about the price...it's the Commitment for 3 months!
What ever your reason is...Health or Fitness..The Beach or The Doctors office..
Boot camp can help...
Join Here: http://www.results4sure.com/summer-boot-camp-blast.html
Have Questions...just send them my way
Tuesday, June 8, 2010
The Daily diet text
Well if you didn't get your workout and diet text of the day today...it was because my phone had just enough yesterday...and moved to a better place
But , no FEAR... I just a got a new one...so the daily workout tip and diet text are back on tomorrow..
I'm sending this to everyone, because it's just easier...but in case you didn't know..
In December we launched The DAILY Text...
Where everyday I send out a Text with a Workout you can perform anywhere and a quick diet tip...
But more importantly you get to text your Exercise and Eating questions anytime...
Have you ever been at the Drive thru and wanted to make the right choice?
Ever been at a restaurant and not sure which will mess up you diet less?
Well with this option, you can text your questions and get an answer ASAP..
We only took a few people on, but if you are interested it's just $27 per month..
And I send out The workout of the day Every morning at 9am and Diet tips and tricks...
If you are interested you can join here: THE DAILY TEXT
You are not locked in to anything...we bill automatically every month and you can cancel anythime
I stopped promoting because we have spent a lot of time on some other projects...but if you are on this program you know the text goes out every morning..
So again...if you didn't get it today, now you know why..and if you had any luch time questions (Alen and Jess...)
I'm back on!!!
Everyone else...if you are interested...join here=> THE DAILY TEXT ( and you can have your fitness coach on call)
Sunday, June 6, 2010
World's hardest diet?
and TODAY I will be having some PIZZA, PASTA, Rice and Beans..Cake...yesterday I had some coldstone..Friday I was at Five Guys Burgers...
Oh yeah...I loaded up on Bad calories...
Why...just to get it out of my system because tomorrow...I will start the World's Hardest Diet for 14 days...
14 days? That's nothing...not on this!
It's part of the NEW MEAL PLAN EVOLUTION...
It's a new program I will be launching where we will provide you with a NEW meal plan every 14 days...
Why every 14 days...2 reasons..One so you don't get bored...2 so we keep the Body guessing...and changing!
So Guess what even though I haven't launched it yet...there is a VERY VERY special offer at the end of the ebook I gave away last week...
WHAT! You didn't get the free ebook I gave?
Well go to: http://results4sure.com/FREEGIFT.html
and download it for FREEEE...plus look for the special offer at the end!
Rafael Moret,CSCS, NASM-Cpt
PS...don't for get you can still join Bootcamp for the SUMMER and save $250 go to:
Saturday, June 5, 2010
Oooops my misake
Last week we had the Memorial weekend sale...
and yesterday someone emailed me asking me if they could still get it because they left town for the week.
They were surprised that I had the 28 day program on Sale...
What 28 day Program?
The one where you get Bootcamp for FREE...
Yes, you get a custom 28 Day FAT BLASTING MEAL PLAN just for you...and along with that..Free Bootcamp for 4 weeks.
Anyhow...Normally it's $328 for this Option...and good timing for you the Memorial day page was never taken down... >>> http://results4sure.com/memorial-day-savings.html
I already called the web guy to take it down, but if I was you I would run up and get it...
It's all the way on the Bottom of the page on Sale for $277
Now for those who want to Save $250 on Bootcamp...join for the Summer...
3 months $497 >>> http://www.results4sure.com/summer-boot-camp-blast.html
It's a savings weeknd at Bootcamp
Rafael Moret,CSCS, NASM-Cpt
Thursday, June 3, 2010
FREE ALL ABS Saturday Morning Bootcamp
Just Put Your Name and Primary Email Below, and Reserve Your Spot
How's your breakfast
I wanted to let you know that while my ORIGINAL idea was to charge $27 for this book..
I decided to Continue to give it away...all I ask is...send it to a friend.
Here is the link:
How's your Breakfast?
Bad Breakfast Foods
A fattening, unhealthy look at some of the worst foods you can eat for breakfast.
Mama always told you that breakfast is the most important meal of the day. But if you breakfast is brimming with butter, lard, and sugar, you may be putting your body at a disadvantage. Which breakfast foods are stuck to the bottom of the barrel for nutrition? Read on to find out.
You knew it was coming, so may as well get it over with. Whether glazed, powdered, or cream-filled, doughnuts were made to be delicious ways to begin or interrupt your day. What they were not created for was to be a healthy way to get your day started right. Many companies have made it their mission to create the ultimate healthy doughnut, but every attempt has come off less tasty than the original. Instead of settling for something that tastes less than the best, leave doughnuts of all shapes, sizes, and health on the shelf.
You never want to grow up. You love your big-kid toys and your big-kid video games, and you're still eating the same cereal you were when you were in elementary school. Unfortunately, those brightly colored, sugary sweet cereals have not become any healthier over the years. In fact, researchers from Yale University state that these kid-friendly cereals that are full of sugar and artificial flavors are usually less healthy than any cereals made for adults. So if your kids are eating the same colorful cereals as you, you'll all need to change. Instead, look for something with four grams of fiber and less than four grams of sugar per serving.
They're crammed full of protein and go-get-em, and they fit in the palm of your hand. So what's the problem? The problem is that alongside all that energy-boosting protein, there is also a lot of fat and calories. If you don't spend adequate time each day to get rid of these extra fats and calories, your whole body is going to feel the extra pounds piling on. Instead of grabbing an energy bar for breakfast, only eat them right before or after an intense workout. That way you're keeping your body fueled properly, but you're also burning off most of the stuff you don't want stuck to your hips.
Front Seat Foods
The mother of all bad breakfast foods is breakfast on the go. While fast-food breakfast is convenient and relatively inexpensive, it is also one of the worst ways to fill your stomach in the morning. Some of the most common options are sausage or chicken biscuits; biscuits and gravy; or bacon, egg, and cheese biscuits. Make any of these items at home and you'll be on the border of unhealthy. Pick them up at a fast-food restaurant and you're guaranteed a dose of artery-slowing, fat-producing food, served in a Styrofoam carton with a side of orange juice. And no, the 100% natural orange juice doesn't magically turn gravy into a harmless or healthy substance.
AND YOUR WORKOUTS?
Join Bootcamp...Summer Spots are filling up:
Tuesday, June 1, 2010
7 Steps to Skinny Jeans...FREE
Just a gift today..
Go to: http://results4sure.com/FREEGIFT.html
and download your free gift today
Who else wants $1,225 of Training and Meal Plans
$1,225 of Training and Meal Plans?
Thats what you get with our Summer Boot Camp Blast:
You not only get to join Bootcamp for the whole summer (3 months)
BUT you also get our 10 day detox, 14 day Fat blasting meal plan, and our 197 recipes e-book...
You can keep thinking about it if you want, but how many calories are you gonna burn just thinking about it.
Summer Bootcamp Blast: http://www.results4sure.com/summer-boot-camp-blast.html