Thursday, December 26, 2013
Saturday, December 14, 2013
3 Safe Tips For Abdominal Exercises For The Obese
Hey Everyone
Rafael here with 3 Safe Tips For Abdominal Exercises For The Obese.
One of the things that we do at our Bootcamp is provide you with as much information as we can. We want to make sure you are not only get in shape we want to make sure we educate.
Everyone wants the tight ab look that we see on movie stars and athletes. When people think of how to get tight abs they almost always think of sit ups or crunches. That is only half of the equation though.
The truth is that no matter how strong your abdominal muscles are, if they're covered by a layer of fat no one will see them. To get great abs you need to combine exercises that will tone your abdominal muscles as well as help you increase your heart rate and lose fat. If your are obese you will have added challenges, but there are some abdominal exercises for obese people that can help.
It's important to keep in mind that your abdominal area consists of several different muscle groups. You have lower muscles, upper muscles, and oblique (side) muscles. To get a really hot midsection you'll need to do different exercises so that you are targeting all these areas.
If you are really overweight it may be difficult to get down on the floor and work your abs. Not to worry, though, there are easy ab workouts that you can do standing up, you won't lose any effectiveness but you will save a lot of wear and tear on your back and knees.
Here are some ideas of standing ab exercises that you can try today, just make sure you talk to your doctor first to make sure it's ok:
1. The first standing ab exercise you can try is to stand with your feet shoulder width apart, raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees, keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg. Do at least 30 sets on each side.
2. Stand with your legs shoulder width apart, take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor, slowly make circles using just your foot - try to keep the leg still and straight, make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, than alternate with the other leg.
3. Stand with your legs shoulder width apart, hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight - this move should only involve your obliques (side abdominal) muscles, after you've completed 20 reps on one side, do the other side.
It's not that easy to learn how to do an exercise just by reading an article, but these standing abdominal exercises I've listed above will give you an idea of where to start. Just remember that even if you are very overweight, there are still abdominal exercises for obese people that can help you tone those all important ab muscles.
Talk to your doctor before you start any exercise plan and if possible find yourself a personal trainer so that they can watch you and make sure you are using the proper form, otherwise you may injure yourself and that will only slow down your weight loss efforts.
Leave us your thoughts and comments
Master Trainer Rafael
Rafael here with 3 Safe Tips For Abdominal Exercises For The Obese.
One of the things that we do at our Bootcamp is provide you with as much information as we can. We want to make sure you are not only get in shape we want to make sure we educate.
Everyone wants the tight ab look that we see on movie stars and athletes. When people think of how to get tight abs they almost always think of sit ups or crunches. That is only half of the equation though.
The truth is that no matter how strong your abdominal muscles are, if they're covered by a layer of fat no one will see them. To get great abs you need to combine exercises that will tone your abdominal muscles as well as help you increase your heart rate and lose fat. If your are obese you will have added challenges, but there are some abdominal exercises for obese people that can help.
It's important to keep in mind that your abdominal area consists of several different muscle groups. You have lower muscles, upper muscles, and oblique (side) muscles. To get a really hot midsection you'll need to do different exercises so that you are targeting all these areas.
If you are really overweight it may be difficult to get down on the floor and work your abs. Not to worry, though, there are easy ab workouts that you can do standing up, you won't lose any effectiveness but you will save a lot of wear and tear on your back and knees.
Here are some ideas of standing ab exercises that you can try today, just make sure you talk to your doctor first to make sure it's ok:
1. The first standing ab exercise you can try is to stand with your feet shoulder width apart, raise your arms straight above your head, slowly lower your arms while simultaneously raising one of your knees, keep your leg and arms at a 90 degree angle, put that leg down while raising your arms back up and alternate the same thing with the other leg. Do at least 30 sets on each side.
2. Stand with your legs shoulder width apart, take a step forward with one leg, carefully lift the leg that is forward a few inches off the floor, slowly make circles using just your foot - try to keep the leg still and straight, make 20 circles in one direction then (using the same foot) circle 20 times in the other direction, than alternate with the other leg.
3. Stand with your legs shoulder width apart, hold a 10 to 20 pound dumbbell in each hand, slowly lean to one side keeping your legs straight - this move should only involve your obliques (side abdominal) muscles, after you've completed 20 reps on one side, do the other side.
It's not that easy to learn how to do an exercise just by reading an article, but these standing abdominal exercises I've listed above will give you an idea of where to start. Just remember that even if you are very overweight, there are still abdominal exercises for obese people that can help you tone those all important ab muscles.
Talk to your doctor before you start any exercise plan and if possible find yourself a personal trainer so that they can watch you and make sure you are using the proper form, otherwise you may injure yourself and that will only slow down your weight loss efforts.
Leave us your thoughts and comments
Master Trainer Rafael
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south florida fitness bootcamp
15-minute fat blasting workout (NOT for beginners, sorry)
Stop looking at this.
That's right, stop worrying about what "it" says.
I'm talking about the scale. Your weight doesn't matter. Only YOU know it.
No one else does.
What matters is how you look, right? Focus on that.
Build muscle, get lean, and burn fat with this 15-minute advanced workout.
Sample 15-Minute Complex Challenge from Shawna Kaminski, CTT
- Choose a conservative weight.
- I recommend a weight that you can Push Press for 12 repetitions.
- Do 6 reps per exercise.
- Try not to put the bar down throughout the set.
- Rest up to one minute between circuits.
- Keep going for 15 minutes.
- If you are hard-to-the-core, go for 20 minutes.
1) Barbell Bent-over Row
2) Barbell RDL
2) Barbell RDL
3) Barbell High Pull
4) Barbell Front Squat
5) Barbell Push Press
6) Burpee with Push-up
(Ha, of course it wouldn't be a Shawna workout without burpees! She's the Burpee Queen. I'm surprised there is no jump rope in there. She's full of surprises. That's what makes her a top Trainer.)
Shawna's looking amazing at 50, right? Because she uses these types of short, burst workouts to get amazing results without cardio.
Shawna has abs that guys in their 20's would love to have, and she can do more pullups and pushups than 95% of men that I know. Her secrets WORK,
Shawna is a long time fitness enthusiast having competed nationally in three sports. She is a 50-year-old mother of two, who continues to stay lean, healthy and fit while maintaining a healthy and balanced life. You won't find her training for hours a day or starving herself. She has a busy career helping others transform their bodies and achieve better health. Kaminski also owns and operates Calgary NW Fit Boot Camp.
Why are more and more educated fitness professional starting and/or participating in "BOOTCAMPS"?
Why do I use this format?
Well because it allows us as coaches to develop the VERY BEST fitness programming.
No One dictates what workouts we will have at our program, we don't get them off a website.....we need to get better as coaches so that we can deliver what my original GOAL was:
I want to you to remember us in the morning, because we delivered constant and consistently changing workouts the delivered the most effective fat burning and lean muscle developing experience.
If you were not in class this morning make sure you come to bootcamp tomorrow at 11am....no reason you can't make it
Wednesday, November 6, 2013
Your body transformation challenge
Big News!
A couple days ago I sent you an email telling you all about my six week body transformation
challenge that starts on 11/11/13, well... I have some big news...
The big news is that this six week program is more than 60% sold out because a bunch of people took advantage of the early notification list and got on board yesterday.
BUT you can still get on board with this six week body transformation challenge where you'll lose
4-6 inches off your waist, 12-24 pounds,
and possibly win an Kindle Fire
(yep, I'm giving the person with the best results a brand new Kindle Fire HD!)
(yep, I'm giving the person with
the best results a brand new Kindle Fire!)
A program like this would typically cost you $400-$600 because it includes...
• Six weeks of awesome fat burning and body toning workouts in our bootcamps
• Pre and Post program fitness evaluation
• Customized nutrition plan to follow prepared by me personally
• Unlimited motivation and accountability
• AND my "after burn" system so you can burn more fat!
But you're not going to pay anywhere near $500-$600 for this six week challenge.
When you join the program (starts this Monday 11/11/13) you will only pay two payments of $97 (30 days apart).
That's a savings of over $300!
Here's what you need to do now to reserve your spot in my Six Week Body Transformation Challenge:
To secure your spot, I will email the details about what you need to do between today and Monday
That's it, it's that easy. And then on Monday November 11th, your six week challenge workout program will start!
to secure on of the few spots left
Have an AWESOME Wednesday
Master Trainer Rafael
The Bootcamp Rebel
P.S. This is for all fitness levels. Even if you've never worked out before this six week challenge is for you :)
-
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#1 fat burning workout in South Florida
Happy Monday Everyone
This may be the most awesome things I've stumbled upon to help my clients burn more fat and get into shape faster.
But before I get into that, let me just assure everyone that changes in time won't affect our workout schedule, so if you are coming to the park tonight, we have worked out in the rain, with wind, with sun...a little bitty thing like it being drk won't stop us
Now let me explain...
I've been testing out a new training program for my clients that not only burns more calories while they're working out with me - but it keeps burning extra calories even after their workout.
Sounds crazy, right?
The post workout calorie burn is actually called "after burn" and it only takes place when a few critical factors are accomplished during the workout.
I won't bore you with the details of the science behind "after burn", but what I can tell you is that if these few critical things are done during your workout, then you can expect to have an elevated metabolism for up to 18 hours AFTER your workout.
Pretty sweet!
Now, just the "after burn" factor is amazing in itself because it's almost like getting twice the workout results from each workout.
B-U-T I figured out a way where I can get my clients even FASTER results... and it has NOTHING to do with science.
Say what?!
Yep, this other way of burning more fat and getting faster muscle toning results has nothing to do with exercise science at all.
It's actually all about human psychology...
See, what I figured out was when I train my client in a group setting they actually workout harder.
(human nature is to compete I guess)
So then I got to thinking and decided that if I can put together a body transformation challenge where I can train my clients in a group, for a period of time (six weeks), and give the person with the best transformation a prize (like one a kindle fire) then you'd really see amazing results!
Makes sense, right?
My special "after burn" producing workouts + a body transformation challenge = massive fat loss, body toning, belly flattening, and sexy arms, legs and butt.
Brilliant!
In fact here's what I expect AVERAGE results to be on this six week body transformation challenge.
Men can expect to drop 25 – 32 pounds of fat Women can expect to drop 12-24 pounds of fat
AND...
on average men can expect to lose: 6.5 inches from their waist and women can expect to lose 4.8 inches from their waist
Yes, all this in six weeks.
Here's the deal: I'm going to launching this Six Week Body Transformation Challenge in about a week (11/11/13) as soon as I get back from my Fire walking experience. And when I do I'm only going to take on 18 participants so that I can give every participant lots of attention.
And at the end of the six week transformation challenge (which will be right before Christmas) I'm giving the winner a new Kindle Fire HD
(actually everyone will win since there's going to be a LOT of inches and pounds lost).
So if you are interested in dropping 5-8 inches off your waist in the next 6 weeks (plus a pile of weight) then send me an email and I will put you on the "action taker" list and reserve your spot.
These action takers will get email notification of the program launch date BEFORE my normal list.
Email me now to get on the awesomeness priority list :)
Get Ready for some AWESOMENESS!
FINISH THE YEAR STRONG
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Sunday, October 6, 2013
The ONE Day Diet (entire diet inside...enjoy!)
Happy Sunday Everyone
1st ...A BIG Congratulations to John and Claudia who passed their LEVEL 1 FitranX test on Thursday...today we continue testing and we have a Kick Butt Bootcamp at 11am in Hialeah
2nd...I have updated the schedule for this week on all our calenders, Thursday night I leave for Orlando: MEGATRAINING. It's an event for fitness pros I go to every year...We all have to get better! Tony Horton, Mr P90X will be delivering the keynote speech Friday morning and I will make sure you all have plenty of HOMEWORK
3rd I am putting together a NEW membership option for everyone...with lower monthly dues. Similar to when purchasing a car or home it would require a higher upfront investment, but it would guarantee a lower monthly membership rate for you...not finished yet, but if you are interested let me know by replying to this email
LAST...the one day diet
How would you like to end frustrating, confusing, and time-consuming dieting once and for all?
Well, you CAN, if you just follow the simple ONE Day Diet meal plan that my great friend and top nutritionist Josh Bezoni is GIVING AWAY at the link below:
==> The ONE Day Diet (exactly what to eat)
At this link, Josh lays out the entire diet for you, showing you EXACTLY what to eat, meal-by-meal...no guesswork!
Just follow this DROP DEAD simple meal plan, and you'll be on your way to a flatter belly in no time!
==> The ONE Day Diet <------- 100="" f.ree="" nbsp="" no="" span="" strings="">------->
Well, you CAN, if you just follow the simple ONE Day Diet meal plan that my great friend and top nutritionist Josh Bezoni is GIVING AWAY at the link below:
==> The ONE Day Diet (exactly what to eat)
At this link, Josh lays out the entire diet for you, showing you EXACTLY what to eat, meal-by-meal...no guesswork!
Just follow this DROP DEAD simple meal plan, and you'll be on your way to a flatter belly in no time!
==> The ONE Day Diet <------- 100="" f.ree="" nbsp="" no="" span="" strings="">------->
EAT YOUR FOOD, DRINK YOUR WATER
FINISH THE YEAR STRONG
Saturday, September 28, 2013
The TRUTH About Carbs, Blood Sugar & Fat Loss
The TRUTH About Carbs, Blood Sugar & Fat Loss
(Eat Your Heart Out With This 45-Second Trick)
By Joel Marion, CISSN
You've probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that's 100% true.
You see, due to years of consuming a diet full of processed carbs, most people have grown VERYinsensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
The name of this hormone is insulin.
And it's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of info fat cells, driving up your weight.
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood sugar will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Again, your body's ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbohydrates to lean tissue and not fat.
No thanks.
Fortunately, you DON'T need to go low-carb or no-carb… at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity before each carbohydrate-containing meal in just a few seconds with the below 5 ingredients – each of which has been clinically shown to dramatically improve both insulin sensitivity and your body's ability to process carbs.
Here they are:
Just take 2 capsules prior to any carb-containing meal and let SCIENCE do the rest.
Simply put, IC-5™ is the most advanced insulin sensitivity and carbohydrate management formula available anywhere.
If you're eating carbs—and you should be—you should be using IC-5™...if not, you are without a doubt missing out on the sizable fat loss benefits that come along with increased insulin sensitivity and improved carbohydrate tolerance.
==> IC-5 Special 3-Bottle Discount (while supplies last)
And why wait? With our 1 YEAR, 100% Satisfaction, Money-back Guarantee you have a full 365 daysto get a full refund if for any reason you aren't satisfied.
Am I crazy?
No, I'm just so incredibly confident that you will see and experience the accelerated fat-loss results of IC-5—while continuing to eat and ENJOY plenty of carbs—that I want to make it an absolute no-brainer for you to try it right now.
And on top of that, we're even going to throw in a free copy of our brand new fat-burning report, The Top 10 Carbs for a Flat Belly, 100% FREE with your order as well… a $29.95 value, yours FREE!
To begin experiencing just how EASY fat loss can be when the carbs you're eating AREN'T going directly to your waistline, simply choose your money-saving package at the link below and get ready to enjoy a slimmer, more defined, more attractive version of yourself as you quickly reap the benefits of insulin- and carbohydrate-management.
==> Get IC-5™ up to 29% OFF + The Top 10 Carbs for a Flat Belly FREE
And you'll do it without ever having to give up carbs!
Enjoy the results… get started today.
To your ultimate body,
Joel Marion, CISSN, NSCA-CPT
Men's Fitness Training Advisory Team
Lifescript.com Women's Fitness Expert Panel
You see, due to years of consuming a diet full of processed carbs, most people have grown VERYinsensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
The name of this hormone is insulin.
And it's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of info fat cells, driving up your weight.
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.
The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.
Even worse, insulin resistance can (and often does) lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders,premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.Ideally, when you consume carbohydrates, here is what you want to happen:
1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood sugar will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Again, your body's ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbohydrates to lean tissue and not fat.
So how can you increase insulin sensitivity?
Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that's a rather dreadful option and even then you'd need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.No thanks.
Fortunately, you DON'T need to go low-carb or no-carb… at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity before each carbohydrate-containing meal in just a few seconds with the below 5 ingredients – each of which has been clinically shown to dramatically improve both insulin sensitivity and your body's ability to process carbs.
Here they are:
- #1. Cinnamomum Burmannii, a potent extract harvested from Indonesian cinnamon bark that has been shown to effectively assist in managing blood sugar after a carbohydrate-rich meal while increasing your body's ability to process the carbohydrates you eat by up to 10 fold!
- #2. Berberine. This rare plant alkaloid has been used for centuries in Ayurvedic medicine in India. Berberine works slightly different by improving the signaling between insulin and its associated receptors while also increasing carb uptake by lean muscle for energy, not fat.
- #3. Pterocarpus Marsupium is another all-natural herbal remedy used by Ayurvedic physicians in India. In fact, Pterocarpus Marsupium is so effective that it was shown in a recentIndian Journal of Medical Research study to reduce blood sugar levels 2 hours after a meal by a whopping 21%.
- #4. 4-hydroxyisoleucine, a natural phytochemical extracted from the Fenugreek herb harvested in the remote regions of Eastern India, has been scientifically shown to increase carbohydrate storage in muscle cells while decreasing carbohydrate fat storage through the sensitizing of insulin receptors in muscle tissue.4-hydroxyisoleucine has also been shown to interfere with the process by which the body converts muscle protein to sugar for energy. This encourages fat loss (instead of muscle break down) and aids in the retention of calorie-burning lean muscle as you lose fat. This is great news because the more lean muscle you hold on to as you diet, the more calories your body naturally burns without any extra effort on your part
- #5 - R-Alpha Lipoic Acid (R-ALA). Alpha Lipoic Acid is a naturally occuring fatty acid made up of two isomers, S-ALA and R-ALA, of which the R isomer has been shown to be significantly more effective and bioavailable. In fact, R-ALA is clinically proven to increase insulin sensitivity by an impressive 25% in just 4 weeks and is so powerful at managing blood sugar that it's even used by German doctors for the treatment of various nervous system conditions caused by high blood sugar.
Just take 2 capsules prior to any carb-containing meal and let SCIENCE do the rest.
Simply put, IC-5™ is the most advanced insulin sensitivity and carbohydrate management formula available anywhere.
If you're eating carbs—and you should be—you should be using IC-5™...if not, you are without a doubt missing out on the sizable fat loss benefits that come along with increased insulin sensitivity and improved carbohydrate tolerance.
==> IC-5 Special 3-Bottle Discount (while supplies last)
And why wait? With our 1 YEAR, 100% Satisfaction, Money-back Guarantee you have a full 365 daysto get a full refund if for any reason you aren't satisfied.
Am I crazy?
No, I'm just so incredibly confident that you will see and experience the accelerated fat-loss results of IC-5—while continuing to eat and ENJOY plenty of carbs—that I want to make it an absolute no-brainer for you to try it right now.
And on top of that, we're even going to throw in a free copy of our brand new fat-burning report, The Top 10 Carbs for a Flat Belly, 100% FREE with your order as well… a $29.95 value, yours FREE!
To begin experiencing just how EASY fat loss can be when the carbs you're eating AREN'T going directly to your waistline, simply choose your money-saving package at the link below and get ready to enjoy a slimmer, more defined, more attractive version of yourself as you quickly reap the benefits of insulin- and carbohydrate-management.
==> Get IC-5™ up to 29% OFF + The Top 10 Carbs for a Flat Belly FREE
And you'll do it without ever having to give up carbs!
Enjoy the results… get started today.
To your ultimate body,
Joel Marion, CISSN, NSCA-CPT
Men's Fitness Training Advisory Team
Lifescript.com Women's Fitness Expert Panel
Peer-Reviewed Research References
- Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. J Agric Food Chem. 2004 Jan 14;52(1):65-70.
- Jarvill-Taylor KJ, Anderson RA, Graves DJ. A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. J Am Coll Nutr. 2001 Aug;20(4):327-36.
- Hlebowicz J, Darwiche G, Bjorgell O and Almer LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr 2007; 85: 1552-1556.
- Rayasam GV, et al. Identification of berberine as a novel agonist of fatty acid receptor GPR40. Phytother Res. 2010 Aug;24(8):1260-3.
- Zhang H, Wei J, Xue R, Wu JD, Zhao W, Wang ZZ, Wang SK, Zhou ZX, Song DQ, Wang YM, Pan HN, Kong WJ, Jiang JD. Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression. Metabolism. 2010 Feb;59(2):285-92.
- Kong WJ, Zhang H, Song DQ, Xue R, Zhao W, Wei J, Wang YM, Shan N, Zhou ZX, Yang P, You XF, Li ZR, Si SY, Zhao LX, Pan HN, Jiang JD. Berberine reduces insulin resistance through protein kinase C-dependent up-regulation of insulin receptor expression. Metabolism. 2009 Jan;58(1):109-19.
- Jun Yina,b,*, Huili Xinga, and Jianping Yeb. Efficacy of Berberine in Patients with Type 2 Diabetes. Metabolism. 2008 May ; 57(5): 712–717.
- Sawhney, P.L. and Seshadri, T.R. 1956. Special chemical components of commercial woods and related plant materials: Part IV - Phenolic components of some Pterocarpus species. Journal of Science in India, Res. 15C, 154.
- Dravya Gund Vigyan (Baidyanath Prakashan); Gaon Ki Aushadhi Ratna (Kalida) Part I and II, Bhavprakash Nighantu.
- Dharmadhikari, S.D., Patki, V.P. and Dashputra, P.O. 1984. Study of mechanism of hypoglycaemia due to Pterocarpus marsupium. Abstr of paper presenled of XVIth Ann Conf.. Indian Pharmacol Soc., Ajmer, Dec. 28-30, 1983. Indian J Pharmacol 16, 61.
- Ahmad F, Khan MM, Rastogi AK, Chaubey M, Kidwai JR. Effect of (-)epicatechin on cAMP content, insulin release and conversion of proinsulin to insulin in immature and mature rat islets in vitro. Indian J Exp Biol. 1991 Jun;29(6):516-20.
- Indian Council of Medical Research (ICMR), Collaborating Centres, New Delhi. Flexible dose open trial of Vijayasar (Pterocarpus marsupium) in cases of newly-diagnosed non-insulin-dependent diabetes mellitus. Indian J Med Res 1998 Nov;108:253
- Ruby BC, Gaskill SE, Slivka D, Harger SG. The addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exercise. Amino Acids. 2005 Feb;28(1):71-6. Epub 2004 Dec 2.
- Hannan JM, Ali L, Rokeya B, Khaleque J, Akhter M, Flatt PR, Abdel-Wahab YH. Soluble dietary fibre fraction of Trigonella foenum-graecum (fenugreek) seed improves glucose homeostasis in animal models of type 1 and type 2 diabetes by delaying carbohydrate digestion and absorption, and enhancing insulin action. Br J Nutr. 2007 Mar;97(3):514-21.
- Hermann R, Niebch G, Borbe HO, et al. Enantioselective pharmacokinetics and bioavailability of different racemic alpha-lipoic acid formulations in healthy volunteers. Eur J Pharm Sci. 1996;4:167-174.
- Jacob S, Rett K, Henriksen EJ, Haring HU. Thioctic acid--effects on insulin sensitivity and glucose-metabolism. Biofactors. 1999;10(2-3):169-174.
Monday, September 23, 2013
Best Exercise Ever
Hey Everyone
Rafael Moret here with a cool new program
Most experts agree that this exercise is the BEST exercise of all time.
But...
It's not a pushup.
It's not a squat.
It's not a sit-up, either.
It's WAY more than that...
More bang for your exercise buck, that's what gets dramatic results
faster, right?
So if you had to do ONE exercise to get you fit and looking
fantastic in record time, what would it be?
According to the chairman of the Department of Kinesiology at
McMaster University in Hamilton Ontario, when asked his opinion on
the single best exercise, he suggested the burpee because it "It
builds muscles AND it builds endurance."
It's a 3 for 1 exercise that only takes 3 seconds to perform.
You'll hit the upper body, lower body, core and cardiovascular
system all within that 3-second window.
But did you know there is more than ONE way to do burpees?
Discover ALL of the burpee variations here
No matter which one you use, nothing is more efficient for
fat loss.
The fact that you need NO equipment and can do burpees pretty
much anywhere are added bonuses.
And in my friend Shawna K's new Challenge Burpee program, you'll
get a done-for-you fat loss workout system that uses this
best exercise ever.
You'll find 21 workouts with burpees and combinations that
you've never done before. You'll be challenged to push your fitness
levels and the 'happy coincidence' whenever you consistently
challenge yourself is a rockin' hard body.
(Shawna is living proof! She's 50 years old but can keep up
with 20 year olds...and she even has six-pack abs.)
These are the workouts she and her most successful clients use
Shawna will also let you in on her insider secrets on how to get
the most from each move inside her coaching videos that come with
the workouts, too.
This ensures that your exercise form is perfect, will maximize your
results and keep you injury free. For much less than a buck a
workout, you're really getting 'bang for your buck' in more ways
than one.
You'll also want to try her 500 and 1000 Rep Workout Bonuses to
really boost your fitness and fat burning.
Discover how to use the best exercise of all time to get ripped
Join the 3 for 1 exercise movement!
Thank You
But...
It's not a pushup.
It's not a squat.
It's not a sit-up, either.
It's WAY more than that...
More bang for your exercise buck, that's what gets dramatic results
faster, right?
So if you had to do ONE exercise to get you fit and looking
fantastic in record time, what would it be?
According to the chairman of the Department of Kinesiology at
McMaster University in Hamilton Ontario, when asked his opinion on
the single best exercise, he suggested the burpee because it "It
builds muscles AND it builds endurance."
It's a 3 for 1 exercise that only takes 3 seconds to perform.
You'll hit the upper body, lower body, core and cardiovascular
system all within that 3-second window.
But did you know there is more than ONE way to do burpees?
Discover ALL of the burpee variations here
No matter which one you use, nothing is more efficient for
fat loss.
The fact that you need NO equipment and can do burpees pretty
much anywhere are added bonuses.
And in my friend Shawna K's new Challenge Burpee program, you'll
get a done-for-you fat loss workout system that uses this
best exercise ever.
You'll find 21 workouts with burpees and combinations that
you've never done before. You'll be challenged to push your fitness
levels and the 'happy coincidence' whenever you consistently
challenge yourself is a rockin' hard body.
(Shawna is living proof! She's 50 years old but can keep up
with 20 year olds...and she even has six-pack abs.)
These are the workouts she and her most successful clients use
Shawna will also let you in on her insider secrets on how to get
the most from each move inside her coaching videos that come with
the workouts, too.
This ensures that your exercise form is perfect, will maximize your
results and keep you injury free. For much less than a buck a
workout, you're really getting 'bang for your buck' in more ways
than one.
You'll also want to try her 500 and 1000 Rep Workout Bonuses to
really boost your fitness and fat burning.
Discover how to use the best exercise of all time to get ripped
Join the 3 for 1 exercise movement!
Thank You
Rafael Moret
Saturday, September 14, 2013
4-minute addiction proven BETTER than 30 min of cardio [STUDY]
Hey Everyone
Rafael here
There's a new 4 minute addiction that's sweeping the nation that's
proven to be BETTER than 30 minutes of normal, boring cardio.
proven to be BETTER than 30 minutes of normal, boring cardio.
Canadian researchers at Queen's University tested a workout using workout
"finishers" style of training against long cardio.
"finishers" style of training against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
- 22 college-aged women did 4 workouts per week for 4 weeks in one of three
groups.
groups.
Group A: did 30 minutes of treadmill running at 85% max heart rate
Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping
jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between
rounds.
jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between
rounds.
Group C: did nothing (they were the non-training control group).
Results: Both training groups increased their aerobic fitness levels by the SAME
amount (about 7-8%).
amount (about 7-8%).
That's right, these short workout finishers (of ONLY 4 minutes) worked
just as well as 30 minutes of cardio!
Shocking? Yes, but that's not all.
just as well as 30 minutes of cardio!
Shocking? Yes, but that's not all.
ONLY Group B, the workout finishers style training, also increased muscular
endurance in common exercises like chest presses, leg extensions, sit-ups,
and push-ups.
endurance in common exercises like chest presses, leg extensions, sit-ups,
and push-ups.
And finally, this intense but brief training method used by Group B also resulted
in greater overall workout enjoyment.
in greater overall workout enjoyment.
Make sure you read that last sentence one more time so it sinks in please...
Enjoyment is obviously a key to consistency when it comes to exercise
otherwise you'll never follow through.
otherwise you'll never follow through.
The Canadian Scientists concluded that "extremely low volume bodyweight
interval-style training" will boost cardiovascular fitness just as well as cardio
while giving you BETTER improvements in muscle endurance.
interval-style training" will boost cardiovascular fitness just as well as cardio
while giving you BETTER improvements in muscle endurance.
All in only 4 minutes.
So, what was the EXACT protocol that helped these people get shocking results
in just 4 minutes?
in just 4 minutes?
It's called METABOLIC STACKING from my good friend Mikey Whitfield who's
lost 105 POUNDS using this brand new scientific approach.
lost 105 POUNDS using this brand new scientific approach.
It's all part of Mike's brand new Workout Finishers 2.0 System ...
And best of all, you don't have to change what you're currently doing!
Just plug in Mikey's "Finishers" with your favorite workouts to double your
results and create a 38 to 48 "after-burn" of increased metabolic rate...
results and create a 38 to 48 "after-burn" of increased metabolic rate...
And right now, it's 65% off.
And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos,
you'll also get the 21-Minute Finishers Express Workout System 100% FREE.
you'll also get the 21-Minute Finishers Express Workout System 100% FREE.
But there is a catch.
These special combinations of metabolic resistance training, metabolic
conditioning and metabolic finishers are only available TODAY during this
special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)
conditioning and metabolic finishers are only available TODAY during this
special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)
MORE PROOF:
Mike has entered 6 of his private clients into Craig Ballantyne's Turbulence
Training Transformation Contest and ALL 6 clients won or placed, even with
thousands of people voting.
Training Transformation Contest and ALL 6 clients won or placed, even with
thousands of people voting.
And they did it with ZERO cardio.
Their secret weapon was Mikey's "finishers".
So don't be surprised when you find yourself with NEW definition in muscles
you haven't seen before after trying these bad boys.
you haven't seen before after trying these bad boys.
That's what finishers will do. Especially when you bring your body
a unique stimulus like this.
a unique stimulus like this.
Here's the bottom line. I wouldn't recommend this program if I didn't believe in
what Mike creates and does.
what Mike creates and does.
Just go look at Mike's own before/after photos on his new page
and you'll instantly see why he's so passionate about getting you
in shape.
and you'll instantly see why he's so passionate about getting you
in shape.
Rafael Out
Hey Everyone
Michaelangelo here
There's a new 4 minute addiction that's sweeping the nation that's
proven to be BETTER than 30 minutes of normal, boring cardio.
proven to be BETTER than 30 minutes of normal, boring cardio.
Canadian researchers at Queen's University tested a workout using workout
"finishers" style of training against long cardio.
"finishers" style of training against long cardio.
(Reference: Appl Physiol Nutr Metab. 2012 Sep 20.)
- 22 college-aged women did 4 workouts per week for 4 weeks in one of three
groups.
groups.
Group A: did 30 minutes of treadmill running at 85% max heart rate
Group B: did 8 rounds of 20 seconds of a single exercise (burpees, jumping
jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between
rounds.
jacks, mountain climbers, or squat thrusts) with 10 seconds of rest between
rounds.
Group C: did nothing (they were the non-training control group).
Results: Both training groups increased their aerobic fitness levels by the SAME
amount (about 7-8%).
amount (about 7-8%).
That's right, these short workout finishers (of ONLY 4 minutes) worked
just as well as 30 minutes of cardio!
Shocking? Yes, but that's not all.
just as well as 30 minutes of cardio!
Shocking? Yes, but that's not all.
ONLY Group B, the workout finishers style training, also increased muscular
endurance in common exercises like chest presses, leg extensions, sit-ups,
and push-ups.
endurance in common exercises like chest presses, leg extensions, sit-ups,
and push-ups.
And finally, this intense but brief training method used by Group B also resulted
in greater overall workout enjoyment.
in greater overall workout enjoyment.
Make sure you read that last sentence one more time so it sinks in please...
Enjoyment is obviously a key to consistency when it comes to exercise
otherwise you'll never follow through.
otherwise you'll never follow through.
The Canadian Scientists concluded that "extremely low volume bodyweight
interval-style training" will boost cardiovascular fitness just as well as cardio
while giving you BETTER improvements in muscle endurance.
interval-style training" will boost cardiovascular fitness just as well as cardio
while giving you BETTER improvements in muscle endurance.
All in only 4 minutes.
So, what was the EXACT protocol that helped these people get shocking results
in just 4 minutes?
in just 4 minutes?
It's called METABOLIC STACKING from my good friend Mikey Whitfield who's
lost 105 POUNDS using this brand new scientific approach.
lost 105 POUNDS using this brand new scientific approach.
It's all part of Mike's brand new Workout Finishers 2.0 System ...
And best of all, you don't have to change what you're currently doing!
Just plug in Mikey's "Finishers" with your favorite workouts to double your
results and create a 38 to 48 "after-burn" of increased metabolic rate...
results and create a 38 to 48 "after-burn" of increased metabolic rate...
And right now, it's 65% off.
And in addition to all 51 BRAND NEW Workout Finisher Follow-Along Videos,
you'll also get the 21-Minute Finishers Express Workout System 100% FREE.
you'll also get the 21-Minute Finishers Express Workout System 100% FREE.
But there is a catch.
These special combinations of metabolic resistance training, metabolic
conditioning and metabolic finishers are only available TODAY during this
special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)
conditioning and metabolic finishers are only available TODAY during this
special celebration:
==> 51 Workout Finishers PLUS FREE 21-Minute Workouts (65% off)
MORE PROOF:
Mike has entered 6 of his private clients into Craig Ballantyne's Turbulence
Training Transformation Contest and ALL 6 clients won or placed, even with
thousands of people voting.
Training Transformation Contest and ALL 6 clients won or placed, even with
thousands of people voting.
And they did it with ZERO cardio.
Their secret weapon was Mikey's "finishers".
So don't be surprised when you find yourself with NEW definition in muscles
you haven't seen before after trying these bad boys.
you haven't seen before after trying these bad boys.
That's what finishers will do. Especially when you bring your body
a unique stimulus like this.
a unique stimulus like this.
Here's the bottom line. I wouldn't recommend this program if I didn't believe in
what Mike creates and does.
what Mike creates and does.
Just go look at Mike's own before/after photos on his new page
and you'll instantly see why he's so passionate about getting you
in shape.
and you'll instantly see why he's so passionate about getting you
in shape.
Rafael Out
Sunday, September 8, 2013
Better than P90X?
Hey Everyone
Rafael here from www.BodybyRafael.com
If you think the only way to lose fat is to slave away in front of
your TV for 6 hours per week with P90X, then you are making a
common mistake.
your TV for 6 hours per week with P90X, then you are making a
common mistake.
As regular guy Jay Casconi wrote in, "I am just over 30 and had
plateaued. Big Time! I had followed P90X for a couple years and
just couldn't finish losing my gut. I hate to say it but the
workouts became boring and I was becoming complacent."
plateaued. Big Time! I had followed P90X for a couple years and
just couldn't finish losing my gut. I hate to say it but the
workouts became boring and I was becoming complacent."
But there's actually one form of exercise that's even worse than
boring one hour DVD workouts. On the next page you'll discover the
TRUTH about this one exercise that you must NEVER, ever do again.
boring one hour DVD workouts. On the next page you'll discover the
TRUTH about this one exercise that you must NEVER, ever do again.
In this shocking article from my friend and renegade fitness
expert, Craig Ballantyne, you'll find out how you can use a simple,
30-minute solution to lose belly fat in the comfort of your own
home without expensive treadmills or elliptical machines.
expert, Craig Ballantyne, you'll find out how you can use a simple,
30-minute solution to lose belly fat in the comfort of your own
home without expensive treadmills or elliptical machines.
This revolutionary new approach is better because it works faster,
smarter, and eliminates all of the scary side effects of the one
exercise you should never do again.
smarter, and eliminates all of the scary side effects of the one
exercise you should never do again.
By the way, when Jay stopped making these common exercise mistakes,
he was able to get amazing results, all thanks to Craig
Ballantyne's new 30-minute fun, fast, and effective workouts.
he was able to get amazing results, all thanks to Craig
Ballantyne's new 30-minute fun, fast, and effective workouts.
As Jay said, "With Craig's new workouts I lost an inch and a half
in my waist and added an inch to my chest."
in my waist and added an inch to my chest."
And one woman, Debra Icenogle, recently lost 27 pounds in just 12
weeks and won $1000 in Craig's Transformation Contest by using
these exact workouts.
weeks and won $1000 in Craig's Transformation Contest by using
these exact workouts.
Oh, I almost forgot. You'll even learn how a good old cheeseburger
is even better for your body than this type of exercise.
is even better for your body than this type of exercise.
Get ready to save time and frustration with this simple solution to
your stubborn belly fat problem.
your stubborn belly fat problem.
Rafael Moret, CSCS NASM CPT
LEAVE YOUR THOUGHTS AND COMMENTS BELOW
Saturday, July 13, 2013
3 Best Dynamic Bodyweight Ab Exercises
That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.
We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).
Here’s the workout, called “#RiseandGrind“:
Day 3 – Workout B – #riseandgrind
Start with the general bodyweight warm-up circuit.
Specific Warm-up Sets:
- Do 1A with 50% of normal weight for 8 reps.
- Do 1B and 1C for 3 reps each.
1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)
Rest 30 seconds and repeat 2 more times.
2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)
Rest 30 seconds and repeat 2 more times.
Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).
Why are those the 3 best bodyweight ab exercises?
Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.
But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.
First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.
But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.
To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.
Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.
Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).
The X-Body hits the obliques.
The Rollout hits the six-pack with the Stretch & Contract system.
The Jackknife works from lower abs up to the top.
Boom goes the six-pack dynamite!
You’ll love that circuit.
RAFAEL MORET
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