Tuesday, August 10, 2010

Is your excuse better than mine?

Hi Everyone...

Wow the last few days..well out of control is all I will say

I've been talking to some people about how they take a day off and then 2 and 3 and before you know it...it's been 3 weeks..

Listen things will always come up...life is always changing...But I tell you what, don;t bail on your workouts when you dont really need to..Sure things happen, but if you skip Monday because you were tired, and then something happens on Wed..I'm sure by Friday you are thinking you will start on Monday...

DON"T Do that..specially you Bootcampers...45 minutes is all we need. and I can guarantee 1 FULL BODY workout at camp with us is better than Not doing anything..

So just a quick weekend recap..

I put out a Portion Control guide, on how you can measure food portions when you are not sure what they look like.

Here is the link for it (click it and it will open up + there is a cool offer on the bottom of it)

Ok...Bootcamps..well it seems Doral is still on hold...I am looking at other locations and times so any Ideas or suggestions are welcomed.

I am TESTING out New Workout Plans this month as I start planning for the fall...Things you might see:
3 station circuits will multiple reps..
FULL BODY Blow out stations
Finally the 1,000 rep workout
and more.

The reason I try so many things is because I try and help alot of different people...like the meal plans.
We have the 14 Day Fat Blast
the 10 day detox
The 28 Day Extreme Fat Loss
Regular Calorie Based Meal Plans...

and Coming up...Simple Solutions Fat Loss...The Last Meal Plan you will ever Need.

I won't go in to details on this...but based on ALLLLLLLLLL the feed back I get, this will SOLVE alot of the problems with sticking to your diet.

Last before today Fit Tip:

The muddy buddy race!! We are training for this starting tomorrow..it's a 6 Mile run and cycle with obstacles in November..more details will come.

Ok..Here is my tip..Don't argue with Science and Facts just because you think you tried something 1 day or for 1 week and you dint think it worked for you...(sorry if tht hurts your feelings)

1. Metabolic Resistance Training

Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.

A couple of studies to support this:

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.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.

Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.


Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

High Intensity Anaerobic Interval Training

The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!

The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).

Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

Now...if your training like this (yes this is what we do at Bootcamp) then you need to take a really good look at what you are eating if you are not seeing results..now Notice how I said results...not results you want...why because sometimes we for get how long it took you to get to that point and then you want it to change like yesterday...

Workout hard, eat right and enjoy the way it feels!

Rafael Moret,CSCS, NASM-Cpt


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