Motivation​,Free Bootcamp Workout and More

 

Sunday People!!!

Next Sunday at 10am we start our Sunday Bootcamp

7845 Pines Blvd
Pembroke Pines, FL 33024

OH YES!!! People...if you have never been to one of my Sunday classes...GET READY!!!

Ok, enough of that...This week at Bootcamp we are going to ROCK IT...Rated "R" style...

All week I will be going over Power Lunches on our Facebook wall, so if you have not been participating...start now: http://www.facebook.com/soflafitnessbootcamp

or you can do 78 Variation #4 Burpees

Ok next

NEXT:

"Diets were never my thing. I'd go on one, get hungry and give up, pig out, and then gain more weight than I lost. It was hard to get motivated while my skinny friends could eat whatever they wanted and not gain a pound. Nevertheless, I knew I had gained so much weight over a year that I had to keep trying.

When I first started Metabolism Makeover I was reluctant, because I loved my sweets and Fazoli's was almost an every day thing. However, I was relieved to find out that I could create menus according to what I liked (minus the processed and junk food) and I would get to eat six meals a day. I liked the healthy food I was eating and I felt good about myself after I ate it.

Doubt surfaced again when I wasn't losing as much weight as I thought I would. I thought that all diets are supposed to work fast. Then, my fitness coach reminded me that this wasn't a diet I was on, it was a lifestyle... a permanent change. The difference is that after the Metabolism Makeover, I'll keep the weight off and keep it off by making helping choices (opposed to starving myself).

There's no healthy short cut to losing weight. After my metabolism and my body adjusted to the drastic change, the pounds and inches melted off. My self-confidence progressed and that forced me to keep going.

I'm not sure I could have ever pushed myself to the extent that I did without the help of my Fitness Professional. Twenty-five pounds lighter.... I feel thinner, happier, and healthier. With the exception of a few Hershey kisses now and then I don't even miss my old eating habits. I'd take wheat thins over Pringles any day."

GUARANTEED RESULTS....

Ok, I am Opening up the Metabolism Makeover today for the next 8 people that join.

This is a 12 week program (3 Months)....

Here is what you get:

• 10 Day Detox Program
• A custom meal plan based on caloric manipulation, just for you
• A planned cheat day
• Weekly weigh in and body fat assesment to measure progress
• Unlimited Bootcamp classes

I can't weigh everyone in and plan meals for eveyone..so 8 spots ONLY

Pre Pay the 3 months for $897 by Clicking Here<<<

or

Make 3 monthly payments of

$327 by Clicking Here<<

ok...Try this 30 minute workout:

Warm-up (20 seconds per exercise) - 5 minutes
- Jumping Jacks
- Prisoner Squat
- Off-Set Pushup
- Duck Under
- Arm Crosses
- Rest 1 minute and repeat 1 more time.

Water Break - 1 minute

TT Strength Circuit (20 seconds per exercise) - 5 minutes
- Vertical Jump or 1-Leg Deadlift (20 seconds per side)
- Spiderman Climb Pushup or T-Pushup
- Optional: Pull-up, Inverted Row, or DB Row
- Rest 1 minute and then repeat 1 more time.

Water Break - 1 minute

TT Depletion Circuit (20 seconds per exercise) - 10 minutes
- Bodyweight Squat
- Decline Pushup or Close-Grip Pushup
- Reverse Lunge (20 seconds per side)
- Cross-Body Mountain Climber
- 1-Leg RDL (20 seconds per side)
- Plank (60 seconds)
- Run in Place
- Rest 1 minute and repeat 1-2 more times.

Cool-down, Stretching & Water Break - 7 minutes

WOOOOOHOOOOO

Have a Great Sunday!

Rafael

Rated "R"

-

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



Leave your thoughts

TRIPLE your fat loss today (here's how)

TGIM People

Hope your weekend was GREAT!

I had some Great workouts this weekend, so I am ready for the week at Bootcamp

I have Jam Packed the Post today with a lot of info

First a post from Joel Marion at

Here’s a little-publicized fact:

If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.

Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.

Let me ask you this…

When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.

But it’s absolutely necessary.

Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.

Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.

Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.

That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.

Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).

And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.

What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:

Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins

Boom!

A practical example:

Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.

That’s kill mode, and it works — bigtime.

Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.

But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.

Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!



People, this is the kind of thing we do at Bootcamp EVERYDAY.....
One thing we are going to talk about is hunger – wanting something bad enough so that when you encounter an obstacle, and you will, that you’ll keep on keeping on. This is probably one of the most overlooked traits of successful people.

This video explains it all…




Leave your thoughts

Try Bootcamp for 4 weeks for just $97

ARE YOU READY?

You can Now try Our World Famous i-Bootcamp for just $97

One class just is not enough..1 week..is not enough

You need to come for 4 Full weeks

and we want you to!

So here is a chance for you to get a Full month trial for just $97

ALL THE DETAILS ARE HERE:
http://www.southfloridafitnessbootcamp.com/bootcamp-trial-offer/

3 Fat Burning Workouts and 3 Fitness Deals

Hey there,

 

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

and we have 3 Fitness Deals for YOU.

So for 3 days ,I have 3 deals for you

#1 Get 3 One on One Private training sessions for $127

>>Get them Here<<

We can schedule these after you purchase them, and can set them up around your schedule.

#2 Get 3 Months of BOOTCAMP for $497

>>Get Your 3 Months Here<<

ALL THE CLASSES YOU WANT FOR 3 Months!

#3 JOIN Bootcamp and make your payments every 2 weeks. $87

>>Get It Here<<

All the classes you want, you accounts get charged every 2 weeks

 



SANBAG WORKOUT


6 Minute Kettlebell TABATA


 

LEAVE US YOUR THOUGHTS

 

Free Hardcore Fat Loss Workout (Homework)

Happy Saturday,

I've "Carb Loaded" and I'm ready to burn 2,000 calories on the dance floor tonight.

Hopefully I get some video so I can post up on our site..but till then I have a cool workout for you

A Hardcore Fat Loss workout!

but before I get to that...This morning we had our first BODY BLAST workout..I kicked butt..

I do have some space open if you want to join now and start Monday,

you can get the info and JOIN at www.BodyBlastFatBurning.com

The 28 Day Flat Belly program ends on Tuesday Aug 9th..and we have Multiple 10lbs losers..but I have found that we needed to make a lot of tweaks this month.

I am going to run 1 more 28 day flat belly program with the final round of adjustments..

Start Days will be either Aug 22nd or The 26th..not sure yet.

But if you go left out last month and have talked to people on it and want to get in

You can be the first to join here:

http://www.southfloridafitnessbootcamp.com/faster-fast-loss/

What is it? get all the details on the link above

Hardcore Fatloss Workout

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

vertical jumps
dumbbell presses
dumbbell reverse lunges
stability ball plank

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

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

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

Have a fit weekend everyone

R

The HCG Diet vs. Bootcamp

Hey there

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

So let's talk about it.

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

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

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

HCG diet: Is it safe and effective?

Does the HCG diet work — and is it safe?

Answer

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

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



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



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



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



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

 A COMPANY THAT SELL THIS HAS THIS ON THEIR WEBSITE:

* Because it works!

* Incredibly fast and safe weight loss.


* You are able to keep the weight off.

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

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

The Truth About hCG for Weight Loss

Now look at what WEB MD says:

By Kathleen M. Zelman, MPH, RD, LD

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



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


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



How the hCG Diet Works

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



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



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



Weight of the Evidence

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



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



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



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



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



Potential Health Risks

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



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



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

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




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



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

Kathleen Zelman, MPH, RD, is director of nutrition for WebMD. Her opinions and conclusions are her own.

Now...my thoughts...in short words...Bootcamp (or at least the way we do it) THAT WORKS!
My 28 Day Flat Belly Program...Well lets see in 1 weeks we have 20+ people that lost 4-10 lbs in 1 WEEK...and all of them had a CHEAT DAY where I BEGGED THEM TO EAT PIZZA AND ICE CREAM AND PANCAKES.

That Works To...Come to my class and ask them your self if you have doubts...

NOW leave me your thoughts below

 

Have a great weekend

Sandbag Fitness workouts for Bootcamp

Hey there EVERYONE,

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


 

 



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

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

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

USBT.com Says

Burn More Calories

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

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

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

Check out these 10 Exercises:

Two Things For Memorial Day That Will Prevent That Guilty Feeling

Hi there,

It's Memorial Day Weekend and Before you over do it, having some High Calorie..Non Supporting Drinks here are 2 for you:

Chocolate Pearberry Shake

By Nedah Barrett from leanKitchen.com

• ½ ripe pear
• 1 scoop Prograde Chocolate Protein Powder
• ½ C. frozen mixed berries
• 1 C. Unsweetened Vanilla almond milk

Makes 1 shake.

Blend and enjoy!
Nutritional Info:

Calories: 288
Protein: 25 gms
Carbs: 23.5 gms
Fat: 3 gms

Coconut Lime Cooler



By Nedah Barrett from leanKitchen.com

• 1 C. Coconut Milk (the kind from a carton, not in a can)
• 4 ice cubes
• 1-2 basil leaves
• Zest from ½ lime
• ½ scoop Prograde Vanilla Protein Powder

Blend. Enjoy.

Makes 1 cooler.

Nutrition Info:

Calories: 200
Protein: 15 gms
Carbs: 9 gms
Fat: 12 gms

Have a Great Memorial Day!

(Fitness Boot Camp) Daily Deal #26

Hi Everyone

It's Wednesday and that means Fitness Daily Deal time

“Learn everything you can, anytime you can, from anyone you can - there will always come a time when you will be grateful you did.” Sarah Caldwell
SO I THINK WE MIGHT GET THE BIRTHDAY PARTY STARTED TODAY!

300 Pushups, A squat and deadlift Super combo and some Tuna right out of the can! Plus some night time fun!

but enough of that..it's Daily Deal time and we are CELEBRATING 16 YEARS IN THE FITNESS BUSINESS

Here are TODAYS DEALS:

WEEKS OF BOOTCAMP

Today ONLY Get 16 Weeks of Bootcamp, That's 4 Months!

For $600 (That's just $150 per month)

Yes you need to pre pay

Yes you will have Unlimited access to ALL Classes

16 Weeks for $600

ONE on One Private Training Sessions

Get Private One on One Coaching at my studio.

Use these 16 session in any order you want..back to back , once per week..or any way you would like.

16 Sessions TODAY ONLY for $720

ANYTIME VISITS TO BOOTCAMP

Come to Bootcamp 16 Times...Any 16 Times for $240

Any class, Any Location (* Not Workshops)

TODAY ONLY!

16 Anytime visits for $240

SATURDAY MORNING WORKOUT

We had a few request for the 1,000 Calorie Class and for the All Abs Class

HOW ABOUT WE MIX THEM UP...

I will have a crazy Ab Workout in the middle of the 1,000 Calorie Workout

15 people ONLY...This Saturday at 9:15am

$21 Per Person

“Opportunity is missed by most people because it is dressed in overalls and looks like work.”

Thomas Edison

PS...If yiou wanted to get the 12 Month Promo..at $167 Per Month You can get it today too (Why Not,it's my Birthday)

Huge Boot Camp Discount

Hey there...it's FRIDAY!

Right now, there are 3,047 Current & Former Bootcampers, and Subscribers to my newsletters just like you reading this.What's really funny is that I haven't really gone out and tried to become a "big shot" in the Bootcamp and Fitness world....so this underground newsletter must be getting spread around by word of mouth..

Yesterday I announced a Huge Sale Today..so here are the details:

First I would like to say thank you to everyone that has ever participated or is participating in our Program. I am sending this email at 8am, I will send a follow up at NOON and a last call at 3pm.

Second..I don't really think discounting the service we provide is an indication of the value it has..I know you don;t walk into the Apple store and ask for a discount on an IPAD...yet we help people look and feel better.

but...my job is not to sell more..it's to deliver fitness to everyone that comes to my program...so I want to make that available to EVERYONE today..

Normally our Bootcamp is 3x per week for 4 weeks and cost $257 for 4 weeks.

Today I am taking $90 OFF our regular Bootcamp price!!!

So TODAY Until 4pm YOU can join Bootcamp for $167.00...That's $90 Off per Month

So what's the catch???

Catch #1 This is for the first 50 people to do this ONLY!

Catch #2 is you have to join for 12 months...That Means You Save $1080.00 over the 12 months

Hold on before you start shaking your head..12 months of commitment to your self is NOT a long time.

It's less time than you commit to your mobile phone company..

NOW..The Good Stuff..What are you getting..

12 Months of UNLIMITED Bootcamp

Complimentary Weigh Ins and Body Fat Test Every 2 Weeks.

Pre Planned Meal Plans

Access to ALL LOCATIONS + (Coming Soon: South Beach, Hollywood Beach, and The Grove)

The NEW i-BOOTCAMP Tshirt

>>JOIN HERE<<

Now some FAQ's

Are automatic payments the only way to do this?

YES..if you do not want to enroll in our AUTO DEBIT you will need to bring a check for your 1st payment and 11 post dated check for the remaining 12 months.

What if I move or suffer injury?

We can cancel the subscription.

Can Anyone Participate?

Yes, if you are currently on another plan we will cancel it and switch you over to this one.

What if I Prepaid for 3 months?

No worries the rate is the same..if yoiu would like to switch over to this plan after your 3 month you can

Will the workout become repetitive over 12 months?

This is my favorite question. I have been coaching people for 16 years and don;t like repeating workouts..but in case I run out of ideas..I have co-authored 3 books:

That gives me access to over 1500 workouts..in case I can;t come up with my own.

In addition to that..I will be attending 3 specialty certifications this year and speaking at 2.

That Means that for 12 Months you will ALWAYS have NEW workouts

Simple Enough..Join Bootcamp for 12 months, save over ONE THOUSAND DOLLARS, AND Guarantee your fitness success

First 50 People ONLY

>>JOIN HERE<<

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

What makes a GOOD Workout?

Hi there,



I have been answering a lot of questions on my "One Pound At A Time" Blog today..



and I will be answering questions on our Facebook page at 2pm here:

http://www.facebook.com/soflafitnessbootcamp



But a lot of people are saying, they don't feel sore, or exhausted, or don;t see changes the day after...



So what makes a GOOD WORKOUT?



Well that depends...



If you went to the Gym and did a 10 minute warm up, 3-4 exercise for your lower body, 2-3 upper body exercises, 2 core exercise, kept your repetitions at 10-12 per exercise + 10-15 minutes of cardio to finish, some might say that's a good workout..



Well you are training for a marathon it's NOT..if you are training to get faster at Soccer it's NOT, if your goal is to get more lean muscle and get stronger it's NOT good for that either.



What is you went to the Gym for 2 hours..Did a Step class, a spin class, and did some weight training exercise..is that a good workout?

If you want to get better a Step and spinning ...YES...other than that it's NOT



You see a Good workout is a Workout that Supports your Fitness Goal in the most efficient way possible..



Just because you are not sore the next day, or don't feel like you are going to puke doesn;t mean you didn't get a good workout..



The next factor in a good workout is YOUR INDIVIDUAL EFFORT..PX90 is a good workout for Fat burning , but if you sit there watching the DVD and don;t do the exercises..is NOT a good workout ..is it?



If you go to the gym, and have a cool workout to follow, and you half ass it..that's not a good workout either.



So, with that being said...EATING has to support your workout program..and I won;t get into that now, but it is just as important.



Now..BOOTCAMP..a 45 minute time circuit class...Full Body workout done in a circuit using timed intervals...



Is that good for Fat Burning? Well..I love FACTS..and NUMBER Don't lie..so for all of you folks that enjoy that kind of thing



I have 3 More Studies below..on the effectiveness of a 45 minute workout and it's EPOC effects..

What is EPOC? something cool that you get by training this way..it's make your body burn more calories at rest after your workout.





Here are the studies:



Knab et al.

A 45-Minute Vigorous Exercise Bout Increases Metabolic Rate for 14 Hours.

Med Sci Sports Exerc. 2011 Feb 8.



These researchers had subjects undergo a bout of cycling at approx 73% of VO2 max (approximately 84% of max heart rate) for 45 mins.

The subjects burned on average 520 calories in the 45 min training session. The following day their resting energy expenditure was increased an average of 190 cals compared to normal. Basically - the subjects burned an additional 37% MORE calories than the workout itself in the 14 hour post workout period -- meaning that a single high-intensity session, when including the post-workout metabolic boost could burn up to 710 cals in total.



A second study

Heden et al.

One-set resistance training elevates energy expenditure for 72 h similar to three sets.

European Journal of Applied Physiology. Volume 111, Number 3, 477-484, Mar 2011

The subjects were put on a very simple resistance training routine - full body training, either 1 or 3 sets per exercise of ten exercises.

The researchers then examined the subjects resting energy expenditure at 24, 48 and 72 hours post workout. Both groups showed an elevated metabolism (afterburn effect) of around 100 cals per day.

But there was no difference between groups. It seems that it's intensity that determines how many calories are burned post-workout, not volume (obviously a higher volume program would burn more calories during the session than a lower volume program.

A third study confirmed this:

Scott et al.

Energy expenditure characteristics of weight lifting: 2 sets to fatigue.

Appl Physiol Nutr Metab. 2011 Feb;36(1):115-20.

The researchers looked at the caloric expenditure of bench pressing using three different loads and concluded "As more work is completed (i.e., lower weight, more repetitions), aerobic and anaerobic exercise energy expenditures appear to increase accordingly, yet absolute EPOC remains essentially unchanged". In other words - the post workout caloric burn (in this case measured aerobically)



One more:

Astorino et al.

Effect of acute caffeine ingestion on EPOC after intense resistance training.

J Sports Med Phys Fitness. 2011 Mar;51(1):11-7.

This study showed a 15% increase in post-workout calories burned after the ingestion of caffeine as a pre-workout supplement. The total extra calories burned as a result of this only added up to around 27 cals in the hour after the workout. Not a lot but still something to consider. Plus I like iced coffee :)



--

Rafael Moret,CSCS, NASM-Cpt

http://www.i-bootcamp.com/

http://www.results4sure.com/

I burned 1,007 calories just with this (Boot Camp)

Thursday night at Boot camp we kicked it up a notch!



I wanted to push a little more, but I wanted number to back it up.



I was asking for constant feedback from everyone wearing a heart rate monitor.



We had heart rates in the 160,170 and 183 beats per minute..with no treadmills anywhere :-)



Calories burned close to 600 in just 45 minutes



Then



I saw Joel Marion post this on his blog:



Here’s a little-publicized fact:



If you want fast results, you’re going to have to work out HARD. Oops…looks like I just lost 99% of the world as a potential customer.







Nevertheless, it’s a FACT. Effective fat burning workouts are uncomfortable by nature.



Let me ask you this…



When is the last time you felt “uncomfortable” during a workout? I’m talking about “hands-on-your-knees, sucking-wind, sweat-dripping-on-the-gym-floor” uncomfortable? For most people it ain’t recent.



But it’s absolutely necessary.



Why? Because it’s not about how many calories you burn during a workout – it’s about how many calories you burn after.



Classic example: For the last two weeks I’ve been working out with a guy by the name of Dan “The Machine” Long. He doesn’t call himself that, but I do. Why? Because he’s a machine. Pretty self-explanatory.



Well, yesterday Dan put me through a workout that resulted in me burning 647 calories in 45 minutes. Not too shabby. But that’s not where the real magic happened – no, the real magic happened about 20 minutes later when I pulled in to my garage and that same calorie monitor read 1009 calories.



That’s 362 additional calories burned while sitting on my butt driving home – that’s more than most people burn in a 30 minute workout, and I did it while sitting around.



Had I left the calorie monitor on for another hour, it probably would have read somewhere around 1500 calories (nearly TRIPLE the caloric burn of the actual workout).



And I attribute that kind of dramatic “afterburn” directly to the intensity of the workout, and more specifically to a concept that Dan refers to as “kill mode”.



What is kill mode? Well, allow me to define it for you, straight from Results Dictionary:



Kill Mode (‘kil · mōd) noun – a mental shift that occurs approximately half way through a work set in which fatigue is ignored, adrenaline prevails, and all-out max effort fat loss domination begins



Boom!



A practical example:



Let’s say you’re doing a timed set of jump squats for one minute. The first 30 seconds is auto-pilot. The final 30 seconds is when you enter kill mode – you forget about how you’re feeling, you allow adrenaline to take over, and you give it your all. You push. You go harder. You dominate.



That’s kill mode, and it works — bigtime.



Is it uncomfortable? YES. Is it HARD? Absolutely. Does it require mental toughness? You better believe it.







But as I stated at the very beginning of this post, you’re NEVER going to get the results you’re after without truly, genuinely working HARD.



Think about it – are you truly pushing yourself during your workouts? Does each set end with a “kill mode” moment? If not, you’re barely scratching the surface of your fat loss potential!



So here’s what I want you to do:



Leave me a comment and let me know if you are getting the same kind of results or not..



and I will send you a free fat blasting workout