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.

Canadian researchers at Queen's University tested a workout using workout
"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.

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.

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%).

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.

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.

And finally, this intense but brief training method used by Group B also resulted 
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. 

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.

All in only 4 minutes.

So, what was the EXACT protocol that helped these people get shocking results
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.

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...

And right now, it's 65% off.

=> 4-Minute workout PROVEN to be better than 30 min of cardio 

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.

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)

Today Only ==> 51 finishers w/ 21-Minute Metabolic 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.

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.

That's what finishers will do. Especially when you bring your body
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.

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.

Expires TONIGHT ==> All 51 follow-along videos PLUS 21-Minute Metabolic Workouts *FREE*

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.

Canadian researchers at Queen's University tested a workout using workout
"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.

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.

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%).

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.

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.

And finally, this intense but brief training method used by Group B also resulted 
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. 

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.

All in only 4 minutes.

So, what was the EXACT protocol that helped these people get shocking results
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.

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...

And right now, it's 65% off.

=> 4-Minute workout PROVEN to be better than 30 min of cardio 

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.

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)

Today Only ==> 51 finishers w/ 21-Minute Metabolic 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.

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.

That's what finishers will do. Especially when you bring your body
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.

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.

Expires TONIGHT ==> All 51 follow-along videos PLUS 21-Minute Metabolic Workouts *FREE*

Rafael Out

www.BodybyRafael.com

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

Bootcamp Games Day 1 (The whole workout for you to print)

It's Saturday People

and we ROCKED it this morning

We started with our 8am Bootcamp...and fired it UP

and then "THE BOOTCAMP GAMES"

it's something I thought about on my plane ride back from Puerto Rico!! (maybe one to many adult beverages)

Ok some here is Day 1

Round 1:  2 Turkis Getups on each Side + a 100 yard (give or take) run back and forth so...= 4 total reps + 200 yard run

Rd 2: 5 Split Arm Push ups on each arm + All of Round 1 = 14 total reps + 200 yard run

Rd 3: 10 Sledgehammer slams on each side + All of round 2 =  34 total reps + 200 yard run

Rd 4: 20 Band Bicep Curls + All of Round 3 = 54 total reps + 200 yard run

Rd 5; 50 mountain climber + All of Round 4 = 104 total reps + 200 yard run

Rd 6: 6 Kettlebell push and pull Jumping jacks + ALL of round 5 = 110 total reps + 200 yard run

Rd 7: 27 steps  walking lunges + ALL of round 6 = 137 total reps + 200 yard run

Round 8....8 Burpees + 8 Reps of Each of the 7 other exercises = 96 total reps + 200 yard run

553 Intense reps + more than 1,600 yards run...Avg completion time 45 minutes

Survivors: ALL

Stay tuned for "THE BOOTCAMP GAMES" day 2 next week and see how our gladiators do

if you are still walking on the treadmill and doing the same 8 machines at the gym everytime you go...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

Yes, it is not easy...but easy doesn't create change.

Have a GREAT Saturday

Rafael

The Boot Camp Rebel

PS...not sure what these exercise are? Join our program...there are 4 ways you can join us:

>>> http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

-- 

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

The Power of Change

Today's post is about CHANGES.

We are ALL (me too) looking for changes. After all isn't that why you are reading this now. At some point you have contacted me or downloaded one of my products looking for change.

Weight Loss, Improved sports performance, meal planning ect. ect. 

There was a change you were looking for. Some of you found it, some of you found more changes than you thought, and some of you didn't stick around long enough to see...

My point is CHANGE is GOOD

And at Bootcamp we are going to experience some changes effective immediately. 

While I try never to alter our classes based on outside circumstance (pretty much anything I can't control).....it happens

So starting tomorrow we are temporarily stopping all the morning classes. 6,7 &8am in Hialeah and 6:15am  in Pines...

11am is still on! and so are all the other classes (BOOM!)

I will be sure to let you know when we are ready to go again.

Sorry for any inconveniences, but it was a change we needed to make for the BEST.

I know some people just don't like change...it's uncomfortable, it scares you, it's different...but that is ok

Here are some thoughts

 

Now, yes I talk about fitness in this space and ALL of these are applicable to fitness....but also to every element of life....

But the BIGGEST change to your fitness, the difference between getting AWESOME results and no results...is the same principle you can apply to all of life situations that require change

Our 4 options to join bootcamp are here:

http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

Will you start making the changes you need to, or will you keep reading yesterdays chapter

I hope your SUNDAY is Awesome

Rafael

The Boot Camp Rebel

PS....Ok there is more...I could not stop:

1. You cannot change what you refuse to confront.
2. Sometimes good things fall apart so better things can fall together.
3. Don’t think of cost.  Think of value.
4. Sometimes you need to distance yourself to see things clearly.
5. No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
6. Life is 10% of what happens to you and 90% of how you react to it.
7. Giving up doesn’t always mean you’re weak, sometimes it means you are strong enough and smart enough to let go and move on.
8. Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, Albert Einstein, etc…
9. If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.

VALENTINES DAY FITNESS SALE

 

 Hey People...

I know it's late...but this has been the first chance I get to send this email...

We are working on a lot of projects for YOU, and while I spent the day in Ft Lauderdale working on a NEW project, I had an AWESOME lunch with some friends and got to slow the tempo down for 2 seconds...but I still wanted to get this to you

Now I am sending this before my late night workout because it couldn't wait till tomorrow

Before I get to the VALENTINES DAY FITNESS SALE, 2 quick things

#1 The morning Pines classes and all the NEW classes are on the schedule and you can start booking your slots

#2 I wanted to remind you that we switched the Bootcamp Night Out as per many request to March 2nd.....now things are heating up..as we were deciding what we were going to do, coach Jeff felt like he didn't get to show off his bowling skills last time due to a scheduling conflict, and said that if we went bowling again he would BEAT everyone...

Strong words...not only that..but he added that he would do 10 pushups at the bowling alley for every point that someone beat him by....so if you beat him by 10..he will drop down for 100 pushups....again..strong words!

So I guess March 2nd we are going back to SPAREZ!!...(confirm with me to let me know you are coming)

OK...The Valentines Day Fitness Sale

Sometimes you may not even remember that you want BOOTCAMP as a gift...and now that we are offering well over 100 classes per month is it an AWESOME gift

#1 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for $175 by clicking here<<

(You can use it right away or next month, no exp date)

#2 Get a 1 Month Gift Certificate for Unlimited Bootcamp Classes for  for 2 People  for just $250 by clicking here<<

(You can use it right away or next month, no exp date)

#3 Get 3 Months of Unlimited Bootcamp for $497 by clicking here<<

(You can use it right away or next month, no exp date)

 

#4 Private Coaching...Get 3 One on One Private coaching sessions for YOU for $180 byclicking here<<

(You can use it right away or next month, no exp date)

 

#5 Private Coaching for you and a friend or friends. Get 3 Private coaching sessions for 2 or more people for $240 by clicking here<<

(You can use it right away or next month, no exp date)

I know some of you have asked and YES we have class on Thursday!

6:30pm in Pines and 7:45pm in Hialeah...BOOM!

Have a great night

Rafael

The Boot Camp Rebel

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

IMPORTANT ANNOUNCEMENT (and an apology ...and insulting stuff)

 

You might have seen this coming but I'll go ahead

and make the "formal" announcement now.

You can not workout 1 day per week and get AWESOME results

You can not workout 3 times per week for the first 3 weeks of the year 

and have awesome results year round

You have to sweat, you have to eat foods that are lean and you need to be consistent

and the big one 

Change occurs GRADUALLY, not all at once!

.
____________________________________
HERE'S WHAT THIS MEANS TO YOU
------------------------------------------------------------

This morning as I was reading TheDailyLove (great newsletter BTW) Mastin said something, that was exactly what I wanted to say to you guys today...and the reason I wanted to say it today is because I see the "New Year Resolution" fire turning into steam

"One of the most pervasive beliefs I see that stops people from manifesting their dreams is that change and inspiration is this huge quantum moment that happens all at once. 

It's just not true.

Change happens one day, one moment, one step at a time. It's 10,000 small steps that add up to a big leap.

The good news is that all you need to do right now is take one step. The tough news is that there's a BUNCH of these small steps that you need to take to make the transformation you are dreaming about a reality.

Sorry.

It's not the best news in the world, but what's rad is that all you need to do is focus on the next step. Not the third step, or the 100th step, just the next one.

Life is all about just putting one foot in front of the other and taking that step. That step is what it's all about it. The NEXT one. I'm all about just doing the next step"

People...you burn one calorie at a time, you lose one pound at a time, and it happens one workout and one good meal at a time.

Our bodies are not downloadable Facebook videos and if you are on 4G speed on your Iphone 6 you can see the video in your head before it downloads...

NO...Getting in shape...still takes time...and that is Freaking (or the more Explicit version ;-) AWESOME

The 45 minute to and hour you are working out you get to disconnect from the phone, the computer, ESPN, Reality TV...all of it...

and I think some people are wasting time, trying to download a six pack on their phone...

it's NOT going to happen! and if it Starts I will stop it....that is the REBEL!

---------------------------------------------------------------
WHAT THIS MEANS TO OUR RELATIONSHIP
---------------------------------------------------------------

Well...I'll be up front...our program is not for everyone..and that is ok

I do not think Zumba is bad, or Crossfit or Orange Theory, I don't think if you join the gym that is bad...

I think and know this...

When I need and Oil Change in my car, I take it to get an oil change, I do not take it to the tire repair place, I do not take it air conditioning repair place, and I do not call a plumber...

Nothing wrong with any of those places but I need an oil change, I know what the goal is

You need to know what your fitness goals are...(YOU ALL HAVE SOME...it's BS if you say you don't)

and then you go to the place that can help you reach your fitness goals...

I think you probably find it INSULTING to get emails about
the same thing from 10 different people on the same day

But I can GUARANTEE...NO ONE IS SENDING YOU THIS EMAIL RIGHT NOW

and guess what I want an email too...but it's not the one you might think and it's not the one most coaches want...

I want the email that says..."I went shopping today and I fit in jeans I have not fit into in years, I can't believe it" , or "Sorry, I know I gave you a hard time about eating all that food, but you were right all my nice clothes I had but a way fit again" or 

My favorite email...." My doctor says I don't have to take my (blood pressure, cholesterol, depression) medication anymore"

So many people think that this will happen all at once on one magical day. That's not how it works. It's a process, and sometimes a slow one at that, because WE need to be prepared to live our best lives. And that sometimes means trials, setbacks and suffering - not as punishment, but as preparation for truly being able to give our gifts to the world.

The BIG goal happens one step, one moment and one action at a time.

What's your next step?

-------------------------------------------------------------------
How Can You Be Part OF What We Do
________________________________________

It's Pretty Simple...You are someone who isn't really sure when you can make it to our class, but you want to drop in every now and then

Option #1 You can pre pay for 10 ANYTIME Bootcamp classes at any location for $175

(Normally One visit is $25, so you save $75 bucks here)

If you are interested in this option click here<<<

OR

You are a person that wants to participate ALL the Time

Option #2 Our One Month Unlimited Bootcamp option

One month of Unlimited classes is $197 and you can get that by Clicking Here<<,

(*If you like math, if you are on this plan and workout 5 days per week, it's only $10 per class)

I hope these help

If you have questions send them my way.

Thank you in advanced 

Rafael

The Boot Camp Rebel

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

Friday Afternoon Motivation

 People the Weekend is Here

and YOU already now that means Rated "R" workouts all weekend

Today at 5pm a 10 station celebration, tomorrow 8am Bootcamp, 9am VIP 1,000 Calorie Challenge

SUNDAY (New Time) 11am in Hialeah Bootcamp...and Monday we start 6am and 8am classes

BOOM!

I start today's Motivation email with Kekich Credo # 58:

"You are responsible for exactly who, what and where you are in life. That will be just as true this time next year. Situations aren't important. How you react to them is. You have to play it where it lies."

Ok Here We Go

PEOPLE 

Have an AWESOME Friday!!

Rafael

The Boot Camp Rebel

http://ratedrfitness.com

ONE MORE FOR THE ROAD:

-