Saturday, July 23, 2011

The HCG Diet vs. Bootcamp

Hey there

I know everyone has heard of ALLLLL the HCG stuff going around.

So let's talk about it.

If you ever read a report that a company that sells or endorses a product puts out, it's usually going to be VERY GOOD about there product.

NO ONE....NO ONE Can argue that a Solid Fitness program and eating that supports that program will deliver RESULTS...Yes or YES!

Ok with that said, Look at what the Mayo Clinic says:

HCG diet: Is it safe and effective?

Does the HCG diet work — and is it safe?


from Jennifer K. Nelson, R.D., L.D.

Because the HCG diet combines injections or supplements of the HCG hormone along with severe calorie restriction, you may lose weight — at least for the short term. But it's the calorie restriction that causes the weight loss, not the HCG. In addition, the safety of HCG for weight loss is uncertain, and the hormone hasn't been approved by the Food and Drug Administration as a treatment for obesity or weight control.

HCG is human chorionic gonadotropin, a hormone produced during pregnancy. As a prescription medication, HCG is used mainly to treat fertility issues.

Proponents of the HCG diet say that HCG can help you lose weight, burn fat and redistribute fat away from your buttocks and stomach. On the HCG diet, you either receive injections of HCG or take HCG supplements. The HCG diet also requires you to drastically cut your calorie intake, typically consuming just 500 to 800 calories a day — about one-fourth to one-half of the standard calorie recommendations. The HCG diet is typically offered through weight-loss clinics that say they will provide medical supervision.

Although researchers have studied the HCG diet for years, no high-quality studies have shown that the hormone itself helps weight loss. Following any very low calorie diet is likely to result in weight loss, regardless of taking HCG. And the HCG diet can have drawbacks. Severe calorie restriction can make it hard to meet all of your nutritional needs. And rapid weight loss can lead to gallstones. Also, HCG can cause side effects, including headache, fatigue, irritability and male breast enlargement. And be careful about buying HCG products on the Internet — they might not be what they say they are.

Once you stop the HCG diet, you're likely to regain any weight you lost. The key to permanent weight loss is developing healthy eating and exercise habits — not following fad diets.

* Because it works!

* Incredibly fast and safe weight loss.

* You are able to keep the weight off.

* Just as effective in the oral form as the injections.

The HCG diet is a leading weight loss diet because it's effective, safe, and easy. Let HCG help you to shed unwanted and unhealthy pounds

The Truth About hCG for Weight Loss

Now look at what WEB MD says:

By Kathleen M. Zelman, MPH, RD, LD

WebMD Expert ReviewDiets don’t have to be traditional to be effective -- but when a weight loss diet involves injections of hCG (human chorionic gonadotropin), a hormone found in the urine of pregnant women, you better be careful.

Two thirds of U.S. adults are overweight or obese. That staggering statistic drives an insatiable appetite for solutions --preferably ones that are quick and easy.

Some dieters grow frustrated with slow weight loss and start looking for a quick fix. Like the "lose 30 pounds in 30 days" promise in The Weight Loss Cure 'They' Don’t Want You to Know About that promotes hCG.

How the hCG Diet Works

In theory, the hCG hormone is supposed to suppress hunger and trigger your body’s use of fat for fuel.

Most hCG diet plans restrict dieters to only 500 calories per day of mostly organic, unprocessed foods along with the hCG injections or serum drops under the tongue (note: The oral hCG may contain little, if any, hCG). Follow the plan for 45 days straight, you will fix your metabolism, and lose several pounds a day, so the advertisements claim.

That's unlikely, say diet and nutrition experts. You will lose weight on the hCG diets but the weight loss will be the result of the very low-calorie or starvation-like diet, not the hCG.

Weight of the Evidence

Although it may sound like a plausible weight loss plan, the scientific evidence for using hCG is lacking.

In 1995, the British Journal of Clinical Pharmacology published an analysis of research showing no benefit of hCG in promoting weight loss. A December 2009 position paper of the American Society of Bariatric Physicians concluded they did not recommend hCG as a weight loss aid.

Quack director Stephen Barrett, MD tells WebMD that "scientific studies have demonstrated that hCG injections do not cause weight loss.”

He describes the protocol as extreme, nearly impossible to adhere to, and senseless, especially because the clinical trials have demonstrated that hCG is ineffective as a weight loss aid.

Since 1975, the FDA has said that hCG is not a weight loss drug. Keep in mind that the FDA doesn't regulate web sites selling hCG and doesn't oversee whether the hCG product you order is safe, free of contaminants, and in the correct concentration.

Potential Health Risks

Not only will you waste your money on hCG, but there are also potential consequences -- from side effects of the product and self-injections to nutritional deficiencies.

It is virtually impossible to meet your nutritional needs for carbohydrates, protein, fats, and fiber with less than 500 calories per day and the diet will most likely result in vitamin and mineral deficiencies.

Minimum calorie levels are closer to 1200-1500 daily to satisfy hunger, fuel daily activities, and provide all the nutrients you need for good health each day

When calories consumed are so low or close to starvation level, your body not only burns fat, but also muscle mass can be used for fuel. The last thing any dieter needs is to lose precious muscle mass, because that is what keeps your metabolism at its best. Not only will you lose fat and muscle, odds are the weight lost will return and when it does, it usually returns as all fat.

The bottom line: If it sounds too good to be true, it probably is. Besides, if losing weight were as simple as promised by the hCG diet, why would the obesity epidemic continue to exist in the U.S.?

Studies show the best diet is the one you can stick with. And there is little chance anyone can stick with this diet plan. Choose a diet that works for your lifestyle, but don’t choose one that requires expensive and worthless hCG.

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own. short words...Bootcamp (or at least the way we do it) THAT WORKS!
My 28 Day Flat Belly Program...Well lets see in 1 weeks we have 20+ people that lost 4-10 lbs in 1 WEEK...and all of them had a CHEAT DAY where I BEGGED THEM TO EAT PIZZA AND ICE CREAM AND PANCAKES.
That Works To...Come to my class and ask them your self if you have doubts...

NOW leave me your thoughts below
Have a great weekend

Saturday, July 16, 2011

Sandbag Fitness workouts for Bootcamp

Hey there EVERYONE,

It's Sunday...and I just couldn;t wait to show you the cool New toys for Monday's Workout



Sandbag training causes you to use additional muscles which are never targeted by traditional training methods. The movement of the sand adds uncertainty and new movements which cannot be achieved through exercise machines or free weights. Instead of using only your large muscle groups, you begin exercising every supporting muscle at the same time.

Your Sandbag Workout Increases Fitness FastBuilding powerful muscles is not always the goal of your workouts. Sometimes you want to target increased cardiovascular fitness. A sandbag workout allows you to customize your training to focus on extreme cardio fitness, training for power, or cross training to target both areas simultaneously. It all comes down to your choice.

To start increasing cardiovascular conditioning at an accelerated rate you decrease the weight in your sandbag and move faster. You will feel your heartbeat climb quickly until it reaches your target heart rate. Instead of just engaging your legs, like most conventional forms of cardio fitness, you will be using your entire body. The resistance and shifting movement of the bag starts your body sweating and the adrenalin begins to flow. Conventional training on an exercise bike, weight machines, or other gym equipment cannot match this intensity. Says

Burn More Calories

There is only way to get rid of that body fat that keeps us from feeling our best, putting our body into an INFERNO state! Because the Ultimate Sandbag™ is the only fitness tool that actually has the weight shift and move, your body must work much harder to perform the exercises. This means your body ends up expending more calories on every repetition of every workout. Unlike so many of the other fitness tools that makes it easy to “groove” an exercise, the movement of the Ultimate Sandbag™ makes it impossible to “groove” an exercise. So, every muscle has to work harder to perform each repetition.

Not grooving means your body has to burn more energy (calories) to do every Ultimate Sandbag™ exercise. Because the USBT program emphasizes the whole body you will find that each one of your workouts burns more calories than your typical workout with weights or cardio machines. These exercises move in new patterns and directions that previously were impossible with most fitness programs. This leads to losing that body fat while actually building muscles that work as good as they look!

The best part is that USBT program takes less time than most workouts because the exercises involve more muscles at one time and take advantage of interval training which means your body will burn calories for hours after your training session. In the end, this leaves you with a body that is athletic, sleek, and makes you feel your best yet!"

Check out these 10 Exercises:

Try this Bootcamp workout or Both

Hey there
It's Saturday I have a cool Saturday morning Bootcamp at 8am.
What does your day of fitness look like?
I have 2 workouts or you to try below...
Now in case you didn't missed a lot of workouts this week.
Want to make sure you don;t miss anymore?

JOIN BOOTCAMP for 12 Months at $167 per Month paying monthly (and save $1080)

=>Click Here To Get It<=

Bootcamp Workouts of the Week

TT Bodyweight Cardio 3

Day 3 - Workout B
- Start with the general bodyweight warm-up circuit
- Do each exercise for 1 minute and then move to the next
exercise without rest.
- Rest 1 minute at the end of each round before moving to
the next round.

Round #1
- Jumping Jacks
- Bodyweight Squats
- T-Pushups (alternate sides)
- Repeated Vertical Jumps
- Prisoner Lunges

Round #2
- Pushup
- Prisoner Squat
- Squat Thrust
- Duck Under
- Burpee

Round #3
- Seal Jump
- Spiderman Climb
- Get Up
- Side-Step
- Run in Place

Round #4
- Split Shuffle
- Side to Side Jump
- Side Plank (30 seconds per side)
- Total Body Extension
- Run in Place

Round #5
- Seal Jump
- Close-Grip Pushup
- Lateral Lunge
- Mountain Climber
- Side-Step


Plyometric Exercises Bootcamp Workout

The plyometric exercises below can be combined into a quick cardio workout that you can do before or after a leg workout, at the end of a full body workout, or before a 15-20 minute cardio workout.
It's great for toning the legs and butt, for fatloss, endurance, and fitness. It's also a great way to keep your cardio workouts from getting boring.
Perform each exercise for two minutes alternating between 20 seconds of work and 10 seconds of rest. That's 4 rounds of intervals on each exercise going from one exercise to the next without resting. This takes 12 minutes total and should feel like an intense cardio, leg, & core workout.
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

plyometric exercises tips:
Contract the abs to draw the knee forward. This protects the back, strengthens your abs, and keeps pressure off the shoulders and knees.

Sets Reps Weight/
Tempo Time
Power Jacks
1. Start in a shoulder width stance with your knees slightly bent.
2. Jump up into the air and spread your legs out into a wide stance and land in this position.
3. Immediately proceed into a squat and then stand back up into a jump to land with both feet at a shoulder width stance.
4. Repeat this movement for the recommended repetitions.

plyometric exercises tips:
Stick butt back and be sure to keep shoulders back and head stacked over shoulders and hips.

Sets Reps Weight/
Tempo Time
Single Arm Throw
Stand with feet slightly wider than hip-width apart.
Grasp kettleball and lower body into a semi-squat position. Explode up extending the entire body and throwing the kettleball up into the air.
The goal is to throw the ball as high as you can and generating most of the power in the legs.
Catch ball on the bounce and repeat according to prescribed repetitions.

plyometric exercises tips:
You can use a sandbell or medicine ball for this. If you're using a kettlebell be sure to place enough mats below to prevent any floor damage or do this outdoors on grass.

Sets Reps Weight/
Tempo Time
1. From a standing position, jump as high as possible and land down on your feet with your hands on the ground.
2. Kick your feet back. For a moment you will be in a push up position and jump back up again as fast as possible.
3. Repeat for the required repetitions

plyometric exercises tips:
Watch my burpees video above to see all the variations you can do. This exercise can be modified many ways so beginners can do it and advanced can make it more challenging.

Sets Reps Weight/
Tempo Time
Single Leg Lateral Hops
1. Start by standing on one leg with your hands on your waist or at your sides.
2. Proceed to hop to the side while maintaining your balance and hop back to the starting position.
3. You can place a rope on the ground or any object on the ground. The object can be small in size and height or large to increase difficulty.
4. Continously repeat for the recommended repetitions.

plyometric exercises tips:
Jump over a small hurdle if you want to increase the challenge.

Sets Reps Weight/
Tempo Time
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.

plyometric exercises tips:
Drive up through the front heel and aim the crown of the head towards the ceiling. Use your abs to keep your shoulders from collapsing forward as you land. Beginners can shift the feet quickly instead of jumping so high.
5 rounds of 5 minutes from the TT Bodyweight Cardio 3 program

Rafael Moret,CSCS, NASM-Cpt

Saturday, July 9, 2011

Friday fitness bootcamp Workouts



Here are your workouts for this weekend

Bootcamp Workouts
Feature Inner Circle Member -
Warm-Up:Walk/Jog as people get there~5 min
Warm-Up Circuit:Hi Knee Walk
30 work/15 rest
Hi Knees
Frankenstein Walk
Frankenstein Skip
Lunge + Rotation
Side Lunge, Shift & Skip
BW Squats
Gate Swings
Mega-Circuit I:Alternating Step-Ups30 work/15 rest2 rounds
Elevated Push-Ups
Rope – Alternating Waves
Elevated Mountain Climbers
Alternating Step-Ups
Rings – Zig-Zags
Jump Rope
Mega-Circuit II:Lateral Step-Up R30 work/15 rest2 rounds
Burpees (elevate to modify)
Rope – In & Out Waves
Lateral Step-Up L
Rings – Zig-Zags
Jump Rope

Bootcamp Workout Without Weights
The workout without weights is a great way to blast fat, build endurance, and full body strength in under 30 minutes.
Start with 30 seconds of the first 7 exercises going from one to the next without resting then repeat one more time. This is your warm-up so be sure not to skip it.
Continue with 30-45 seconds of the next 3 exercises going from one to the next without rest. Take a 1 minute break then repeat two more times. Do the same with the next 3 exercises. Finish up with 5 minutes of stretches.
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.

Workout without Weights Tip:
Stay light on your feet and put hands out so knees tap hands.

Sets Reps Weight/
Large Arm Circles
1. Stand straight with your arms out to your sides.
2. Start swinging your arms in a large circles going forward and then back.
3. Repeat for the recommended time and then repeat in the other direction.

Workout without Weights Tip:
Do 15 seconds of forward circles then 15 seconds of backward circles.

Sets Reps Weight/
Jumping Jacks
Start with your legs side by side and your arms by your side.
In one motion jump and spread your legs out to the side while your arms raise out and up over your head.
Land in this position and then return to the starting position and repeat.

Workout without Weights Tip:
Stay light on your feet, keep arms straight, try breathing in as arms come up and out as arms go down to oxygenate your body faster.

Sets Reps Weight/
Ear Tuck
1. Start by standing with your feet shoulder width apart and standing tall.
2. Tilt your head to the side until full range of motion is reached. Think of touching your ear to your shoulder.
3. Keep your head straight and facing forward.
4. Alternate with the other side and return to the starting position and repeat for the desired repetitions.

Workout without Weights Tip:
Take this at your own pace and work within your range of motion.

Sets Reps Weight/
Stationary Bodyweight Lunge
1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of the foot.
2) Start position: Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on hips.
3) Lower body by bending at right hip and knee until thigh is parallel to floor. Body should follow a straight line down towards the floor.
4) Return to start position. Alternate or switch to other leg after prescribed reps.
5) Remember to keep head back, and hips squared and in a neutral position throughout movement.

Workout without Weights Tip:
Reach hands up towards ceiling as you come out of the lunge.

Sets Reps Weight/
Mountain Climbers
1. Start by getting on your hands and feet in a prone position.
2. Keeping your body parallel to ground drive your knees up towards your chest alternating back and forth.
3. Repeat this movement for the required number of seconds.

Workout without Weights Tip:
You can slow it down if you need to or speed up if you want more intensity.

Sets Reps Weight/
Box Drill with Rings
1. Stand with feet slightly wider than hip-width apart with your body facing the first ring.
2. Hop forward using both feet and land in first ring.
3. Now hop to the left and land in the ring to the side. Now jump backwards to land in ring behind you. Finish by jumping to your right to land in final ring.
4. Repeat according to the prescribed number of repetitions.

Workout without Weights Tip:
You can do this exercise without rings. Use a mat or cones or masking tape to mark your jump spots.

Sets Reps Weight/
Pushup with rotation
1. Start by completing a normal pushup and then at the top of the second pushup pick your hand up off the ground and rotate your upper body so that your hand is above your head.
2. Proceed to complete this same movement with the other arm. Then return to a normal pushup.
3. Complete this movement for the desired number of repetitions.
4. To make this more challenging hold a dumbell in each hand while completing this movement.

Workout without Weights Tip:
Make sure you are fully rotating the entire body before going back into the pushup.

Sets Reps Weight/
Forward Lunge with fit band
1) Start position: Stand with feet hip width apart. Hold onto the band at chest level. The band should be secured to a fixed object.
2) Step forward 2-3 feet and lower body 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) Pushing off front foot, return to start position. Continue with same leg or alternate as prescribed.

Workout without Weights Tip:
Be sure there is enough tension in the band so you feel like you're being pulled forward and you have to work hard to pull back to standing.

Sets Reps Weight/
Wall Sit
1. Place ball against the wall and your lower back.
2. Proceed into a squated position so that your thighs are parallel to the ground.
3. Hold this position for the required number of seconds.
4. Remember to keep your feet flat on the floor and your knees behind your toes.

Workout without Weights Tip:
Be sure low back is pressed into the wall, knees are over heels. Head and shoulders can come away from the wall.

Sets Reps Weight/
Modified Pullup
1) Adjust bar at waist height on power rack. Lie on back and position body under bar so that bar is directly over chest region.
2) Start position: Grasp bar with overhand grip (palms facing forward) and shoulder width apart. Elbows should be facing forward with the backside of body off the floor Only the heels are together in contact with ground.
3) Pull body up towards bar until bar touches chest.
4) Return to start position.

Workout without Weights Tip:
Can also be done with door jungle gym.

Sets Reps Weight/
Modified Explosive Pushup
1. Start by getting into a push-up position with your knees on the ground.
2. Lower yourself to the ground and then explosively push up so that your hands leave the ground.
3. Catch your fall with your hands and immediately lower yourself into a pushup again and repeat.
4. Repeat for the recommended repetitions.

Workout without Weights Tip:

Sets Reps Weight/
Side Plank 2
1. Begin in the plank position hips, shoulders, head all in one line. Hands underneath the shoulders and feet hip width apart, navel pulled in towards the spine, pelvic floor lifted.
2. Pick the right foot up and float it across to the outside of the left foot, keep the abdominals contracted and inhale float the right arm up towards the sky. Be sure that the left hand is underneath the left shoulder.
3. Do not allow the left hip to drop down towards the floor. Spread the fingers of the left hand and push evenly down with all four fingers and thumbs. Keep the hips and shoulders stacked on top of one and other and look up towards the sky. The right foot is back, the left foot is forward and the shoulders are relaxed down away from the ears.
4. To increase the difficulty of this pose, lift the right leg up and grab the big toe with the first two fingers of the right hand. The weight should balance to the outside of the left foot and then the left palm. Once again, keep a straight line from the left foot all the way to the left armpit. Do not allow that left hip to droop down towards the floor.

Workout without Weights Tip:
Be sure you can hold the plank with good stability before raising the leg up.

Sets Reps Weight/
Back (wall stretch)
Reach out and place your hands onto a wall. Now bend forward so that your shoulders are below your hands. Shift your hips backwards yet keep your hands on the wall. Hold this position to stretch your back and shoulders.

Workout without Weights Tip:
Hold 1-2 minutes.

Sets Reps Weight/
Quad Psoas Stretch
1. Start by placing one knee on the balance disc with the foot on top of the stability ball.
2. Your other leg should be bent 90 degrees at the knee with your foot flat on the floor.
3. Slowly slide your foot on the floor forward and lean with your upper body towards the floor until a comfortable but moderate stretch is felt.
4. Return to the starting position and repeat or hold for desired amount of time if you would like.
5. Repeat with the other leg.

Workout without Weights Tip:
Use chair or wall to prop up back foot. Hold for 1 minute each side.

Sets Reps Weight/