Tuesday, August 30, 2011

The Fat Burning Checklist (part 2)

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?
  • Protein contains 4 calories per gram
  • Carbohydrates contain 4 calories per gram
  • Fat contains 9 calories per gram
As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.



What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).


Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.
While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.


While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.


Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.
      Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.

The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout



Leave your comment below PEOPLE

The Fat Burning Checklist


Everywhere you go today..it's One Diet after another.

Low Carb, No Carb, Gluten Free, Wheat Free, No Protein

One New Workout after another..P90X, 10 Minute trainer, Crossfit,

Should you have a CHECKLIST?

Yes People..

What is your BMR?

You use energy no matter what you're doing, even when sleeping, your Basal Metabolic Rate (BMR) is the number of calories you'd burn if you stayed in bed all day.

What is your Body Fat %

A person's body fat percentage is the total weight of the person's fat divided by the person's weight and consists of essential body fat and storage body fat. Some regard the body fat percentage as the better measure of an individual's fitness level, as it is the only body measurement which directly calculates the particular individual's body composition without regard to the individual's height or weight

Do you know your exercise caloric expenditure? How many calories you burn during exercise. Do you know you can burn 300 calories in just 30 minutes of stair climbing.

Do you know how much cardio you should do? Cardio does do a lot of good for the body. It helps to strengthen the cardiovascular system. But to much cardio could not be what you need. It might even make you gain weight.


You need to know what's going on. This is YOUR BODY.

Get ready this week I have something Special Coming.

Are you sick and tired of:

- working your butt off, but not getting enough fat loss?

- exercise taking up so much of your valuable and limited time?

- Eating boring, unsatisfying “diet foods” too often?

- Feeling hungry too often?

Saturday, August 27, 2011

New Classes at Boocamp and A FREE Private Training session

Hey Everyone

I have updated The NEW CLASSES on our Calendar.
I have Updated the changes in the schedule for Next weekend (Labor Day):
>> http://www.southfloridafitnessbootcamp.com/locations-schedule/
And Now..Want to Get a FREE One On One Training Session?
Keep Reading...
My favorite Bootcamp workout = The Miami 305!! No question
I want to know what your favorite bootcamp workout has been.
And I will reward you for telling me..What's the catch?
I need it on video.
Use a camera, your phone, ipod...what ever Tell me what your favorite bootcamp workout has been.
Like this: Turn your camera ON
Say My name is ??? and My favorite Bootcamp workout is ??? (The 300, The Reverse Pyramid..whatever it is)
Email me your video :-) In return we can schedule 1 Free One on One training session at my facility and I will customize a workout just for YOU.
Everyone who sends me a video will get a Free session :-)
It doesnt have to be long or a high production.
PLUS..Who Ever Send in the Best video.. Will win 5 One on One Sessions<<<
Ok, Last thing.
My Bootcamp is About working out so that you can look and feel your BEST. That's it.
wheeling and dealing is not my thing, I'm not trying to sell you a car, but I try to help everyone participate.
Even if it's just Once per week.
After All 1 Full Body workout a week at Bootcamp is better than NONE
So here are a Few Options you might not know about
Join Boocamp Once Per Week for 1 Month $80
Join Bootcamp and get UNLIMITED classes every month
2 Options
Make your payments every 2 weeks at $87
Pay $167 Every month (Save the most)
Have a great Friday

Rafael Moret,CSCS, NASM-Cpt

Rafael Moret,CSCS, NASM-Cpt



Saturday, August 13, 2011

3 Fat Burning Workouts and 3 Fitness Deals

Hey there,


Today at South Florida Fitness Bootcamps we have 3 cool workout (video) for you to try.

and we have 3 Fitness Deals for YOU.
So for 3 days ,I have 3 deals for you
#1 Get 3 One on One Private training sessions for $127
We can schedule these after you purchase them, and can set them up around your schedule.
#2 Get 3 Months of BOOTCAMP for $497
#3 JOIN Bootcamp and make your payments every 2 weeks. $87
All the classes you want, you accounts get charged every 2 weeks


6 Minute Kettlebell TABATA




Saturday, August 6, 2011

Free Hardcore Fat Loss Workout (Homework)

Happy Saturday,
I've "Carb Loaded" and I'm ready to burn 2,000 calories on the dance floor tonight.
Hopefully I get some video so I can post up on our site..but till then I have a cool workout for you
A Hardcore Fat Loss workout!
but before I get to that...This morning we had our first BODY BLAST workout..I kicked butt..
I do have some space open if you want to join now and start Monday,
you can get the info and JOIN at www.BodyBlastFatBurning.com
The 28 Day Flat Belly program ends on Tuesday Aug 9th..and we have Multiple 10lbs losers..but I have found that we needed to make a lot of tweaks this month.
I am going to run 1 more 28 day flat belly program with the final round of adjustments..
Start Days will be either Aug 22nd or The 26th..not sure yet.
But if you go left out last month and have talked to people on it and want to get in
You can be the first to join here:
What is it? get all the details on the link above
Hardcore Fatloss Workout

Metcon Circuit
- 3 reps of the first 3 exercises and hold the plank 45 sec. Repeat the circuit 2-3 times.

vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank

Metcon Circuit 2- 2 reps short of failure on the first two exercises and 12 reps on the last 3 exercises. Repeat the circuit 2-3 times.

pullup or bodyweight row
bodyweight dip
dumbbell rows
crossbody mountain climber
dumbbell rear delt raises

Finish up with 24/36 cardio intervals (any machine, running or jump rope will do). Alternate between 24 seconds hard work and 36 seconds of recovery until you've worked out for 50-60 minutes total (that includes the metcon circuits).

Have a fit weekend everyone