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.

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."

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.

Discover the #1 exercise to never do - 

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.

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.

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.

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."

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.

Discover the #1 exercise to never do - 

Oh, I almost forgot. You'll even learn how a good old cheeseburger
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.

Rafael Moret, CSCS NASM CPT

LEAVE YOUR THOUGHTS AND COMMENTS BELOW

3 Best Dynamic Bodyweight Ab Exercises

 You want my best 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.

Rest only where stated.

1A) Deadlift – 20 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)

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.

Get the full TT Grindhouse program here for just $9

RAFAEL MORET

Boost Your Metabolic Rate with MRT Workouts (Equation inside)

Hi Everyone

 

Rafael here again, with a Guest newsletter from Craig Ballantyne

 

Enjoy:

 

My friend Jillian Michaels (of Biggest Loser fame) just sent me a great email that shows us how to calculate the # of calories you burn each day. It starts with knowing your Basal Metabolic Rate (BMR).

Now your BRM is the # of calories that you’d burn if you were to put your feet up on the couch and watch movies or football games all day – but we’ve NEVER done that, right?

But even when you “do nothing”, your brain, muscles, digestive system, kidneys, liver and all those goodies are still burning calories – and yes, even fat.

Not everyone has the same BMR, of course. My BMR is higher than my mom’s, for example, because it is influenced by age, gender, weight, and the amount of “turbulence” you put on your body with training – it will be higher with Metabolic Resistance Training!

Here are 2 great formulas for calculating your BMR.

wt = weight in pound s
ht = height in inches

MALE: 66 + (6.3 × wt) + (12.9 × ht) – (6.8 × age in years)

FEMALE: 655 + (4.3 × wt) + (4.7 × ht) – (4.7 × age in years)

My BMR = 1838 calories

My mom’s BMR = 1305 calories (Sorry mom!)

That means I need to eat 1838 calories per day just to maintain my bodyweight, even if I was on the couch all day.

But here’s the GREAT news.

According to Jillian, your BMR is still only 75% of your total daily calorie burning, so you have plenty of ways to boost your metabolic rate, such as metabolic resistance training workouts.

And I've got a doozy for you today.

But first you might be asking, "What are metabolic workouts?"

Well, almost every TT program meets this definition. Anytime you do:

- moderately heavy resistance training
- in supersets or circuits 
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises

...then you are doing metabolic resistance training.

And that works dramatically for fast fat loss WITHOUT long, slow, boring cardio.

For years and years Turbulence Training has helped tens of thousands of men and woman transform their bodies, lose belly fat, and gain lean muscle with little or NO-equipment.

For over a year my trademarked Metabolic Resistance Training program has been the Hottest Workout in the World, but a lot has changed since then. We’ve added the 4-number tempo to our training, squeeze techniques, and new exercises.

Recent research published in Applied Physiology Nutrition and Metabolism found that we can increase anaerobic energy expenditure and post-exercise oxygen consumption by using longer lifting tempos for a given number of repetitions. W e’ve increased the time under tension for certain exercises and you’re going to feel it in your metabolic response and fat loss to this program.

(Appl Physiol Nutr Metab. 2012 Mar 8. The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets.Scott C.B., et al.)

Let’s get you lean and ripped even faster with TT MRT 2.0.

You'll get MRT circuits like this one:

1A) Narrow Stance Barbell Squat or DB Goblet Squat – 10 reps (2-0-2-0)
1B) DB Row – 12 reps per side (1-0-1-1)
1C) DB Low-Incline Press – 8 reps (3-0-2-0)
• Rest 1 minute before repeating 2 more times.

And my brand new "Punisher X" bodyweight system to end Workout A.

Plus a gigantic Metabolic Conditioning Circuit in workout B.

More MRT in Workout C.

And a final workout challenge in Worko ut D.

Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts

I'll warn you first though, these are INTENSE workouts. That's
because the goal of TT Metabolic Resistance Training is to
elevate your "in-workout and after-workout" calorie burning.

Whereas with monotonous cardio workouts, no matter how long
or how fast you run, you'll never get the same "after-burn"
effect - and you'll pound down your knees and low back
from overuse training. (Another reason cardio sucks.)

These workouts will kick your butt and leave your muscles
burning MEGA-calories for hours - even days - afterward.

That's what sets Turbulence Training apart from long, slow,
boring cardio workouts.

Not only will you burn fat faster than cardio, you'll ALSO
build lean, sexy muscle - all at the SAME time.

Get ready to use a few new exercises and a few training
methods you've NEVER used before to elevated in-workout and
after-workout calorie burning.

(And to perhaps CURSE ME like you've never cursed me before.)

Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts

Bring on the metabolism boosting workouts,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

 

HEY EVERYONE, Rafael again

 

Hope this helped you out, leave us your thoughts and comments

--
Rafael

The Boot Camp Rebel

 

PS - This is just a quick special email to help you kick-off 2013 with maximum fat burning.

Get the NEW MRT Workouts this week only <= Expires Thursday

Best Metabolic Workout Plan

Hey Everyone

So cool stuff for you:

Best Metabolic Workout Plan

By Craig Ballantyne

The latest Men's Health magazine contained a shocking research
study stat.

According to the article, you can boost your sleeping metabolic
rate by 8 percent more than normal IF you workout with heavier
weights.

That adds up to over 5 pounds per year...and it's why I'm a big fan
of creating intense Turbulence Training workouts for BOTH men and
women for rapid fat loss.

If you don't challenge yourself with exercises in the 6-8 rep range
then you're leaving your metabolic burn boost benefit on the table.

Don't make that mistake.

To get maximum results, you need to use a fat loss workout system
like this:

Step #1 - Bodyweight Warm-up

Step #2 - Metabolic Resistance Training (sets of 8 reps)

Step #3 - Metabolic Conditioning Training (higher reps) or Intervals

Let's say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 60 second rest at the end of the circuit
- Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That's it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you'll love the complete Metabolic Workouts
package and Bodyweight Bonuses that you'll get in the
Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you're going to get
anywhere at anytime, and you don't have to camp out all night
at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There's never been a deal like this before, AND you get access
to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

************

Thanks so much and have a great weekend,

Rafael

The Boot Camp Rebel

1 in 3 people suffer from this diet disease (do you?)

Hey People

 

Rafael Moret with the South Florida Fitness Boot Camp here with some GREAT INFO

 

 

 One out of every three people suffer from THIS specific

diet problem that is keeping them fat, bloated, and sick.

And worse, recent research shows that over 90% of people
on so-called 'special diets' do NOT get better because this
ONE hidden ingredient - that is causing all the problems -
is found in so many foods that we eat today.

So if you have problems with your skin, your energy levels,
your belly fat, your thyroid, or your metabolism, you need to:

==> Discover the REAL solution to this diet problem here 

World-renowned nutrition expert, Dr. Peter Osborne, gives you
the ONLY proven solution to this common diet problem.

You'll also discover what foods contain HIDDEN sources
of this deadly ingredient, and how the food industry is profiting
at YOUR expense by lying to you about their so-called
'special foods'. (That are also costing you big bucks.)

Get the full scoop here:

==> Eliminate the toxic effects of this diet problem today 

Improve your health now,

Rafael 

Rated "R"

Bodyweight Exercises for Fat Loss and Bootcamps

Hi Everyone

It's Monday..

So yesterday I had a Full day of fitness, from the minute I woke up till the 2 hours of Salsa I ended the night with..

Details of the workout and video of some of the dancefloor move are on the facebook page:
http://www.facebook.com/home.php#!/pages/South-Fl-Fitness-Bootcamp/170388319657852

Now I quick post from Craig B here:

Couple of years ago, in response to reader demands, I put together
a little workout called Bodyweight Cardio.

It was a hit, and last spring I created an even better version
called "Bodyweight Cardio 3".

And within that program, the most popular was Workout B, where you
do 5 circuits of 5 exercises, spending 1 minute on each exercise.
I want to give you the first 3 rounds today. Here we go:

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

Again, this was one of my most popular programs of 2010, and if you
want Rounds 4 & 5, plus workouts A, C, and D from that program, AND
more at home bodyweight workouts, you can get them all for only $19.95:

>>>; GET THEM HERE

More at-home workouts on the way

Want to get out of the house..

Come to Bootcamp, 45 minutes of NON STOP FAT BURNING
for lees than $22 per class..
Join here: http://www.southfloridafitnessbootcamp.com/payment-options/

Have a great week

Are you going to let this stop you? (Seriously?)

GUEST POST BY Craig Ballantyne, CSCS, MS



If I have been too subtle in the past, let me be absolutely clear
today:

The time to do something, the time to take action to transform your
body, improve your health and energy for your family, and
dramatically boost your confidence is NOW.

I am even more passionate about this issue today than ever before,
and with good reason.

In the last week I have received personal emails from so many new TT
members who are struggling with their weight, looking for miracles,
and ready to cave in to long, slow, dreadful cardio workouts...

Everyone around them, from the gym sales people to well meaning
friends, and even the "energizer bunny TV exercise gurus" are trying
to create fear that "without cardio you can't lose weight".

Baloney.

I'll spare you the details as you've probably heard them before, but
the most important fact is that you will not dramatically transform
your body and lose fat with long, slow, cardio workouts...you'll
lose only your time and money.

And nothing makes me angrier than what I saw at the gym on Saturday,
where a trainer was taking a beginner client through an excruciating
90 minute workout - including an hour of slow cardio (could you
imagine the gall of the trainer to charge a client to monitor their
cardio?!?!).

I almost ripped my workout journal in half from disgust as I
listened to myth after myth come out of this trainer's mouth.

"Long slow cardio for at least an hour..."

"Light weights, high reps, for about 30-45 minutes after cardio..."

"Add some more cardio on an empty stomach first thing in the morning..."

ENOUGH!

What is going to take for people to realize that this approach is
never going to work for them long-term?

Who has 3 hours per day to go to the gym?

Do they need to lose their family and friends before they realize
that there is a much simpler way of changing their body?

As Dave Kekich says in Kekich Credo #84, "Nobody gets old by surprise."

The time to change is NOW.

So what should you do?

1) Get started in the 10th Turbulence Training Transformation Contest.

There is no cost to enter and you can WIN $1000 by losing belly fat.

Here are all of the details to start:

=> Turbulnce Training
(Hurry, last day to enter is Saturday, January 15th.)

And remember: A 12 week transformation is only 0.3% of your life. If
you focus on learning about your body for 12 weeks it will allow you
to be lean forever.

The TT Transformation is the 0.3% solution you've been looking for.

2) Stick to the basics.

Sure it's easy to get caught up in the latest "weight loss craze",
but it is essential for you to never stray too far from the basics.

a) Keep and review your food journal regularly.
b) Use a proven, structured workout program that gets you maximum
results in minimum time - you don't even need a gym membership.
c) Surround yourself with social support at home, work, and online.

These are the most important factors in your fat loss success and
all of those are covered with Turbulence Training here:

=> Turbulnce Training

3) I want you to put a little urgency into your fat loss program.

IMAGINE: What if you had to lose 10 pounds in 10 weeks or you lost
your job, could you do it?

Imagine you had to go to jail if you skipped your workout to sit on
the couch instead - would you make that workout?

You just need to find compelling motivation to stick to your plan,
so spend some time in reflection on that - and find YOUR REASON.

We have had transformation winners from all ages and all walks of
life, including 44 year old Catherine from California, 58 year old
Guttorm from Norway, 44 year old Hal from America, and 28 year
old Emily living in Spain.

All of our winners have been busy, frustrated, intimidated, and
definitely skeptical of what Turbulence Training could do.

But they all had big plans. They conceived and believed that they
could make major accomplishments. And they lost 14, 27 and even 34
pounds of fat in just 12 weeks.

Remember...

Nobody gets old by surprise.

Nobody.

No one is in a "perfect environment" to transform their body. We all
have stress and time limits. That's why you need a proven plan. Not
one "made up" by an inexperienced personal trainer or your well
meaning but informed friends.

If our past winners can do it, so can you. If they can find a way,
so will you. You could live in Australia, England, Dubai, America,
Canada, Argentina, or anywhere else - we all have an equal chance to
transform our bodies and our lives.

So those are the 3 main things I want you to change today.

I have a lot of work to do to help you make this your best year ever,
and I'm working on new programs that will take you through the
contest to give you more results faster than ever.

Feel free to share this message with your friends and family if you
think it will help them.

One of my favorite contest winners, Guttorm, actually received
Turbulence Training as a gift from his wonderful daughter...and I
don't think it is an exaggeration to say that it has changed his life.

Please let me know how Turbulence Training is changing yours.

Click here to get your Turbulence Training workouts:

=> Turbulnce Training
You can - and will - do it.

Sincerely,

Craig Ballantyne, CSCS, MS
Author, Turbulence Training

11 ways to stay motivated for Fat Loss

Hi Everyone,

Have you checked out Bootcamp?
http://i-Bootcamp.com

Yesterday we did a 12 station Tabatas Workout in Pembroke Pines and a 300 in Miami Lakes for THREEEE ROUNDS

What did you do?

I found this article
By Craig Ballantyne, CSCS, MS
Author, Turbulence Training

Today, we're going to focus on something that I know a lot of men
and women are struggling with - MOTIVATION.

So here are my top 11 inspirational tips to help motivate you to
stick to your fat loss plan and transform your body & life forever.

11. Never Give Up

If you fall off the wagon, cut your losses. Don't let it weigh on
your mind and hold you back because it's only minor damage that can
be dealt with. The important thing is to get back on track,
immediately. Never, ever, EVER give up. I believe in you.

10. Don't Procrastinate

Do it now. Whether you're thinking of cleaning out the pantry or
finally starting to exercise, STOP procrastinating and DO IT now!

9. Identify Exactly What It Is You Want...

...then don't let anything stand in your way of getting it. By
setting specific goals along with deadlines you are providing
yourself with a measuring stick.

8. Do Your Best With Everything You Have Control Over

Most people fail to control themselves, and end up only with
regrets. We trade minutes of pleasure (i.e. fast food) for days,
weeks, months, and years of regret.

Remember that the pleasure of eating lasts for only minutes, but you
inhabit your body 24 hours per day, 7 days per week for life.

Rather than trying to "out-cardio" your bad diet, you must PLAN
ahead to overcome obstacles. Otherwise, you'll never succeed.

7. Replace Bad Habits

Everyday you will be tempted to fall back on old bad habits. To
make a lasting change in your health and appearance you must do
everything you can to resist that. Try adding a new healthy habit
each day to replace an old unhealthy habit.

6. Be Consistent With Baby Steps

The best approach is to build your life one positive step at a
time and the way to do this is by taking baby steps to improvement
each and every single day. Be a little better than yesterday.

5. Test

There are no failures, only good and bad tests.

You should always be trying something new, monitoring your body's
response, and deciding whether or not that food or exercise belongs
in your "tool box". Do everything you can to learn more about your
body. The more you know, the faster your success will be.

4. Social Support & Role Modeling

You can't soar with eagles if you're hanging around turkeys.

By hanging around others who want to lose weight, you can leverage
their knowledge, commitment, support, and success to push yourself
harder than you otherwise would be able to.

3. Get Out Of Your Comfort Zone

People will do almost anything to stay in their comfort zones.

If you want to accomplish anything, get out of your comfort zone
and strive to increase order and discipline in your life.

Discipline means doing the opposite of what you feel like doing.
Setting goals and deadlines are the easy roads to discipline.

2. Plan

Planning is the ultimate key to fat loss success.

With a weekly plan of meals and workouts in place, you will be much
less likely to hit a road bump that takes you down the wrong path.
Try setting aside one day a week to map out your weekly itinerary
and you'll be amazed at how quickly your body transforms itself.

1. Realize YOU Are In Charge of Your Success

Og Mandino once said, "I shall shape my future. Whether I fail or
succeed shall be no man's doing but my own. I am the force; I can
clear any obstacle before me. Or I can be lost in the maze. My
choice. My responsibility. Win or lose; only I hold the key to my
destiny."

Translation - Everyone can succeed and reach their goals. It's a
just a matter of how badly you want it.

I know you want it. And I know you can do it. And I'm really looking
forward to your success.
********************************************************************




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