Fre Fitness This Weekend

So it's Saturday

and tomorrow is Halloween here in the US..(that's for all our international readers)

What is Free All weekend???

Fitness on your phone, that's what
http://results4sure.com/fitness-on-your-phone.html

It's a service I offer, where everyday I text you your meals for the day and your workout for the day..all based on your fitness goals.

You do not need an iphone or blackberry..you just need to be able to receive text.

If you would like to try it for Free this weekend respond to this email with your mobile phone number..and you will get 4-5 meals sent via text throughout the day and a workout you can perform anywhere.

If you like it, this service it's just $22 a week and you can sign up and find out more here:
http://results4sure.com/fitness-on-your-phone.html

It's just another way I can help regardless of where you are..this service is good anywhere, so dont think you have to live in South Fl

Also


I still have room in the 1,000 calorie a day program here:
http://www.southfloridafitnessbootcamp.com/1000-calorie-a-day/

and in the 21 Day Bootcamp in Pembroke Pines here:
http://www.southfloridafitnessbootcamp.com/21-day-rapid-fat-loss/

Have a fit weekend
Rafael





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




Results4Sure.com, 918 n 18th ct, apt 201, hollywood, fl 33020, USA

To unsubscribe or change subscriber options visit:
http://www.aweber.com/z/r/?jMycLBycLLQsnAwMbKycrLRGtByMHAws7Jw=






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

The Best Ways to Burn Belly Fat

By: Craig Ballantyne, CSCS, MS
Turbulence Training for Fat Loss
I often get asked, “What’s the best way to burn fat and lose my belly?” People want to know if aerobics is better than strength training, or if traditional cardio exercise is better than intervals.

Well, to say I've done them all would be an understatement.

With over 15 years experience helping others, training myself, training for sports, spending countless hours in the gym, AND actually conducting laboratory research studies on different exercise methods, I'm pretty confident in knowing what works and what does not.

But first of all, I want to frame my responses. I'm going to talk about what works for people that have a limited amount of time to exercise, mostly because I expect your readers don't have 90 minutes per day to devote to a workout, unlike the typical audience of a fitness magazine.

That's why there is a huge disconnect between some of the information found in magazines and the ability of the reader to apply it to their lives.

We just don't have 6-8 hours per week for exercise, nor do we need it. If you're a triathlete, you might need that, but not someone that just wants to lose fat and gain muscle.

Having said all that, the bottom line for getting a better body is...

Use bodyweight exercises to warm-up, strength training supersets to build muscle, and then finish your workout with interval training to burn fat in a short amount of time. I've structured my system so that you are in and out of the gym in 45 minutes, three times per week.

You'll do 5 minutes of bodyweight exercises to warm-up. This is a much more efficient approach than spending 5 minutes walking on a treadmill, which really doesn't prepare you for anything except more walking on a treadmill.

Then we move into the strength training supersets, where we use two exercises performed back to back with minimum rest between each. This cuts our workout time, while still giving us maximum results. We only need 20 minutes for this, and we'll use basic exercises, and sometimes even more bodyweight exercises, depending on the client's goal for muscle building.

And finally, we'll do 18 minutes of interval training. A warm-up, followed by six short intervals at the appropriate fitness level for the client, interspersed with short periods of low-intensity recovery. Finish with a cool-down. And that's the workout. Again, about 45 minutes total.

Compare that to what most people do, which is run, jog, cycle or use the cardio machines for 45 minutes straight. Sure, that will burn calories, but it doesn't build a better body.

In fact, there are a few "dark sides" to long slow cardio, including less-than-optimal results, the potential for overuse injuries, and it is an inefficient form of exercise. If you only have 30-45 minutes for your workout and you spend it all on a cardio machine, when are you going to train the rest of your muscles and sculpt a better body?

So the best way to burn belly fat is with a combination of strength training and interval training. It’s fast, it works, and it’s fun!

*********

Isn't it funny how The Top Trainers ALL OVER THE WORLD all say the same thing..

Long Slow Cardio Isnt the best way to burn Fat

Interval Training IS THE BEST WAY

and you don;t need to do it for 2-3 hours..45 minutes does the trick

If you live in South Florida..go to: www.SouthFloridaFitnessBootCamp.com

We train 3 times per week for 45 minutes..

If you don't live close by..be on the lookout..Thursday we are revealing a BRAND New do it yourself program just for you

I'd love to hear your thoughts..post them below

1,000 Calorie Workouts Are Everywhere

Somethings work..and SOMEthings DON'T

But when someting REALLY works, everyone wants a piece..

So ALL week I have been talking about 1,000 Calorie Workouts at My BOOTCAMP


and I know who reads my stuff..I know some trainers are reading my stuff..I read a lot of other trainers stuff..that's how we get BETTER..I certainly did not INVENT Fitness and or Exercising.

But I don't want to lose track..Back to the 1,000 Calorie workout..

I have my own NEW product coming out this week..I have to say it's geared more toward getting inshape for the HOLIDAYS..but the idea of Burning 1,000 calories in 1 workout..WORKS..

Look how many are out there:

Discover How You Can Burn MORE Than
1,000 Calories EVERY Workout, Diet ONLY Three Days Each Week, And Consistently Melt Away Up to FIVE Pounds Of Pure Fat EVERY 7 Days...

This is a MATH equation. You currently burn X amount of calories. Add just three 1,000+ calorie workouts to your bottom line each week, and you’ll be burning at least TWICE that number.

Now add another 1,000 calorie AFTERBURN x 3 as you hang out at home as a result of those workouts.

Then add ANOTHER 1,000 – 2,000 calorie deficit x 3 from the strategic 1,000 calorie diet days.

Do the math:
1,000 x 3 thousand calorie workouts
1,000 x 3 for the afterburn
1,500 x 3 for the 1,000 calorie diet days
500 x 3 for the moderate diet days

What are we up to? About 12,000 calories or AT LEAST 4 pounds of pure fat every week? Yeah. You ALREADY GET IT.

WE DO IT IN SOUTH FLORIDA TOO..

In Miami Lakes in Pembroke Pines and EVERYWHERE WE ARE!!

You can join: www.SouthFloridaFitnessBootCamp.com

A free six pack ab workout and meal plan

Hi Everyone..

I have some Gifts for you today..

Gift #1

Download Your FREE e-Book on How To Get Back into That Bikini by Adding your Name and Email Below

Name:

Email:

We respect your email privacy

AND NOW YOUR FREE 6-PACK Abd Workout

YOUR CORE Workout

	Exercise	Set	Reps	Weight/ Resistance
	Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	1 2 3 4 5
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.	1 2 3 4 5
	Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.	1 2 3 4 5
	Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.	1 2 3 4 5
	Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.	1 2 3 4 5
	Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.	1 2 3 4 5
	Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.	1 2 3 4 5
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.	1 2 3 4 5
	Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.	1 2 3 4 5
	Bicycle Crunch 1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position.	1 2 3 4 5
	Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.	1 2 3 4 5
	Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat.	1 2 3 4 5
	Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	1 2 3 4 5
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the "ready" position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.	1 2 3 4 5
	Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.	1 2 3 4 5
	Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.	1 2 3 4 5
	Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	One Leg V-Up 1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. 3) Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5

Why Cardio Doesn't Work for Fat Loss

Why Cardio Doesn't Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

2 FREE Workouts Inside (and LAST Day for Free Meal Plan)

Hi Everyone..

I have 2 cool Free workouts below for you today..

and Just a quick reminder..If you would like a FREE custom 28 day meal plan just for you..JOIN Bootcamp here: http://www.southfloridafitnessbootcamp.com/payment-options /
or renew your Bootcamp today..

I will contact you to get the details and start working on it right away ..

What if you want a Meal Plan and you don't live in South Fl? so you can't join Bootcamp or what if you workout somewhere else already..

Well I'll tell you what...Join my Bootcamp for $257 here: http://www.southfloridafitnessbootcamp.com/payment-options/

I normally charge $347 for the 28 day plan...so you would still be saving $90..

Now for your Free workout

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.
Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.
Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.
Exercise
Sandbag Deadlift
1. Start by squatting down and grabbing the sandbag on each end.
2. Keeping your back flat proceed to stand up holding the sandbag on the ends.
3. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep. Sets Reps Weight/
Resistance Tempo Time

8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Total Body Bootcamp Workout Tips:
Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up. Sets Reps Weight/
Resistance Tempo Time

Lebert Bar Pushups
1. Start by placing two equalizer bars upright a few feet away.
2. Place your hands on the top of one bar. Put your feet on top of the other bar.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use the TRX or a stability ball with hands on a step or bench. Sets Reps Weight/
Resistance Tempo Time

Lebert Single Bar Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can use the trx or try resistance bands squats with rows instead. Sets Reps Weight/
Resistance Tempo Time

Sandbag Overhead Lunge
1. Start by holding a sandbag over your head with both arms extended.
2. Proceed to lunge forward until your knee is bent to about 90 degrees.
3. Return to the starting position and repeat for the suggested repetitions.
4. Repeat with the other leg.

Total Body Bootcamp Workout Tips:
Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced. Sets Reps Weight/
Resistance Tempo Time

Shouldering Turkish Getups
1. Start by placing a sandbag on your shoulder and lying on your back.
2. Proceed to sit up and position your legs and feet underneath you.
3. Stand up trying to use just your legs to a standing position.
3. Return to the starting position and repeat for the suggested repetitions.


Total Body Bootcamp Workout Tips:
You can use a light dumbbell, sandbell, or kettlebell too. Sets Reps Weight/
Resistance Tempo Time

Uphill Speed Runs
1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
If you don't have hills in your area then try running up stairs or up and down on a bench or step. Sets Reps Weight/
Resistance




--------------------------------------------------------------------------------


Bootcamp workout - bodyweight circuit workout


Perform each bodyweight exercise for 30-45 seconds going from one exercise to the next without resting.
After one complete circuit rest 60 seconds and repeat 2-3 more times.


Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Free Workouts Tips:
If you have knee issues you can just march in place or do side to side steps until you build endurance. Sets Reps Weight/
Resistance Tempo Time
1 45 seconds
2 45 seconds
3 45 seconds

Wall Pushups
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.

Bodyweight circuit workout tip:
This exercise is great for building upper body strength. When you start to get stronger try pushing off the wall for increased intensity. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Bodyweight circuit workout tip:
This is a basic exercise but some people have trouble with their knees. If that is the case for you, then try a more limited range of motion until you get stronger. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Opposite Arm Opposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

Bodyweight circuit workout tip:
Be sure to extend by using your core and your glutes for better stability and increased calorie burning. Sets Reps Weight/
Resistance Tempo Time
1 12 each side
2 12 each side
3 12 each side

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Bodyweight circuit workout tip:
This exercise can be easy or tough. If you want it easier try a wider stance and don't go down as far. If you want it tougher try any stance with a 2 second pause at the bottom. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).


Bodyweight circuit workout tip:
This exercise is not high impact or difficult but will target your calves and strengthen ankles for intermediate level workouts. Stay light on your feet. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

DB shoulder press (palms in)
1. Starting position: Dumbells are at shoulder level with your palms facing your head.
2. Press the dumbells over your head keeping your palms facing each other.
3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head.



Bodyweight circuit workout tip:
Do not arch your back during this exercise. If you are having trouble with this then decrease your weight and slow down your tempo. Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Bodyweight circuit workout tip:
Keep your back as close to the bench or chair as possible to avoid shoulder strain. Sets Reps Weight/
Resistance Tempo Time
1 10
2 12
3 15

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Bodyweight circuit workout tip:
Initiate movement by contracting the lower abs then pulling belly button up towards the ceiling. Legs, back, and shoulders should be stabilizing and not doing all the work. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Bodyweight circuit workout tip:
Engage the abs and glutes and lean forward like a pendulum for better balance. use a chair or couch until you get comfortable. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Bodyweight circuit workout tip:
Do these without a disc until you are strong enough to handle 3 circuits. Then introduce the disc or a block or ball. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds each side
2 60 seconds each side
3 60 seconds each side

Chest
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

Poor fitness pratices..(and New Bootcamp location)

Hi Everyone and Happy Friday..

There is and ongoing joke I keep hearing about the Market..(EVERY BUSINESS MARKET)..being over saturated.
Starbucks has reached the point where it is opening New Starbucks inside the Men's Restrooms of existing Starbucks..

Same thing with Health and Fitness..more gyms, more books, more diets and weight loss products..but as a population we are heavier and un healthy..

My little area or at least the one I lean toward the most Bootcamp..is also experiencing the same..I see Bootcamp popping up everywhere..
even in the same location im in sometimes.

For some reason trainers try to open up shop right next to me..that's ok..they never last..why do you think that is?

Well I'll leave it up to you..and just like Starbucks continues to sell over priced coffee despite McDonalds McLatte and Dunkin Donuts and 7 Eleven or every other place...so will I.

Just like there system works, so does mine.

Now, the rest is up to you..you need to come to class and put in the work..eat the right way and stop looking for shortcuts.

Workouts will be revampped..there are many levels, and we are just scratching the surface..Say Yes!!!

Now as far as New Locations..

Before I just open up..tell me what you what..Tell me what days, what time, what location and guess what be ready to join cause as soon as I get the biggest response we will open there...

POST YOUR THOUGHTS BELOW..
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

A quick 500 calorie burning workout

Hi Everyone,

I got this email from Alwyn Cosgrove...Alwyn had written a few books but more important he runs what is considered The Most Profitable Gym in America.
but SO WHAT???? We why do you think that is...?

They deliver results!!!!!!!!!

What kind of training do they have? Full Body Circuits focusing on AFTERBURN
Same workouts we do at Bootcamp..and I have 3 spots left in the Fall/Winter Special
here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/
Look at the sample he sent today:

"Today's workout was a combination of the TRX and a couple of kettlebells. The weather was beautiful so I trained in the backyard this morning.

Here's what I did today (click the link for videos):
Kettlebell Swing - 10 repsTRX Chest pressTRX single leg squat (5 reps each leg)TRX Inverted Row (10 reps)TRX suspended lunge (10 reps each leg)Kettlebell Clean and Push Press (5 reps each side)TRX Suspended Crunches to Body Saw (10 reps)
I performed 3 rounds of that circuit (27 total sets) and it took just over 30 mins.I consider this type of training to be metabolic/cardio in nature as the loads are relatively light and the tempo is quite fast.

My heart rate monitor recorded my average heart rate as being 153bpm and I maxed out at 168bpm today.The heart rate monitor also recorded the workout as burning just over 500 cals - which when I convert my heart rate to an equivalent running pace for me is pretty close.
--AC"

So how many more chances will you miss at The Most Effective workout system..
3 Spots left..for 3 months..you save $250
Get it here: http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

--Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

Here's the fat loss basic Secrets-Revealed

Hi Everyone

There are Less than 90days till the END of 2010
This is an opportunity for you to look great by Year'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 a fast program that tells you exactly what to eat, and what to do to maximize your results in the next four weeks - get over to http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

I'm helping you save $80 per month, by commiting to yourself

Your Fitness Coach
Rafael

PS: Everytime you thought about bootcamp but thought it was out of your budget..here is a chance to get $1,200 worth of training and information and SAVE a lot of $$$..go to:
http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/


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