Research Shows You May NEVER Lose Weight?

Hi Everyone,

Are You Hardwired To Never Lose Weight?

There is some pretty solid research that shows some people may be hard wired to never lose weight or they lose it and gain it back.

Don't worry this isn't a permanent thing. You are not doomed if this is you.

David Kessler, M. D. and author of "The End of Overeating" and his researchers have looked into why some people weight cycle.

What they found was that we all have reward circuits in our brains and that some individuals are "conditioned hypereaters". Those that he calls "conditioned hypereaters" excessively activate these reward circuits just from smelling food.

Kessler estimates that half of obese people and around 30 percent of overweight individuals are conditioned hypereaters.

The research and evidence also shows that this action or hard wired mechanism is partially learned and can re-wired through conditioning much like how it occurred in the first place.

Since emotional triggers can play a important role in what we eat and don't eat we have to recognize this and focus on conditioning our emotions to have a more positive outcome.

This is part of what we call behavior modification or behavior change. It isn't always just about dieting or restricting calories and then all is well. Many times weight gain is emotionally driven so this means you have to manipulate those emotions to achieve the outcome you desire.

For example if you mess up and eat something you shouldn't have it isn't the end of the world and you haven't ruined your progress. Instead of getting frustrated just move on to the next stage of your day and focus on the positive. You will make a better decision at the next feeding opportunity.

The focus of behavior modification is controlling your emotions instead of them controlling you, which leads to negative thoughts and negative behaviors.

Here is a little exercise for you.

Write down how you feel when you are eating: are you happy, stressed, sad, etc.

Why are you eating?: Is it time to eat, did you skip a meal, etc.

Why did you choose the foods you are eating?

Keep track of this at every meal for 3-5 days and at the end of each day look at what you ate for the day, the quantities and then look at the emotions you wrote down next to that meal.

Is there a correlation? Did you choose unhealthy foods when you were stressed? Did you eat too many calories because you were frustrated about something?

Start to learn about your emotions and what they cause you to do and then you can focus on how to control them.

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A free six pack ab workout and meal plan

Hi Everyone..

I have some Gifts for you today..

Gift #1

Download Your FREE e-Book on How To Get Back into That Bikini by Adding your Name and Email Below

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AND NOW YOUR FREE 6-PACK Abd Workout

YOUR CORE Workout

	Exercise	Set	Reps	Weight/ Resistance
	Alternating Toe Touch 1. Start position: Lie back onto floor or bench with feet up into the air. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend one arm and reach for the opposite foot. Return to start position and repeat with other hand. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5
	Ankle Wiggles 1) Start position: Lie back onto floor or bench with knees bent and hands at your side. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Reach for you ankle with one hand and repeat with the other side. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Double Crunch 1. Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Start position: Hands behind head and knees bent at 90 degrees. 3. Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring knees towards chest. 4. Return to start position. 5. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	V-Up 1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet. 3) Return to start position.	1 2 3 4 5
	Straight Leg Obliques Starting Position: Lie on your back and raise your legs straight into the air. Rotate your legs keeping them straight to the side and the then return to the starting position. Repeat to the other side.	1 2 3 4 5
	Situp Hold 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Now hold for prescribed number of seconds. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Flutter Kicks 1) Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2) Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3) Start position: Straighten both legs so that they are perpendicular to floor. 4) Slowly lower one leg to approximately 45-90°. 5) Return to start position and repeat with other leg.	1 2 3 4 5
	Scissor Kicks 1. Lie back onto floor or bench with both knees bent and feet flat. Place hands at sides. 2. Contract abdominal muscles continuously to stabilize trunk (or tuck stomach in by drawing naval in towards spine). Lower back should be in a neutral position. 3. Start position: Straighten both legs so that they are perpendicular to floor. 4. Slowly bring legs out away from each other and then return to side by side. 5. Return to start position and repeat.	1 2 3 4 5
	Superman 1) Start position: Lie face down on floor with hands down at sides. You may place a rolled towel under forehead to clear face from floor. 2) Raise chest and head off floor keeping feet in contact with floor. 3) Return to start position. 4) To increase resistance, extend arms and place hands overhead. 5) Do not raise head past 8-12 inches - excessive hyperextension may cause injury. To vary exercise raise feet while raising trunk.	1 2 3 4 5
	Hip Circles 1. Sit on the floor and place a balance disc underneath your hips. 2. Raise your legs off the floor and keeping them together rotate them around in a circular motion. 3. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Side Bridge Start on your side and press up with your right arm. Form a bridge with your arm extended and hold for the prescribed number of repetitions.	1 2 3 4 5
	Crunch 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. 3. Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	Alternating Superman 1) Lie face down on floor with arms extended overhead. You may place a rolled towel under forehead to clear face from floor. 2) Raise right arm and left leg 4-8 inches off floor. 3) Lower and raise alternate opposite arm and leg. Remember to keep head and back in a neutral position. Shoulders and hips should remain squared throughout movement.	1 2 3 4 5
	Straight Arm Hold Starting Position: Lie on your side with your right hand on the ground. Lift yourself up to form a plank with your right arm straight and your left arm on your side. Hold this position for the recommended number of reps. Repeat with the other side.	1 2 3 4 5
	Pushup Superman w/ Alternating Arms Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground. Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.	1 2 3 4 5
	Bicycle Crunch 1) Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Place hands behind head. Straighten right leg. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, bring right knee towards chest. 4) Return to start position and repeat with the left leg. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	DB Side Bend Starting Position: Stand with your feet about shoulder width apart. Hold a DB in each hand. Laterally bend your torso to the side and then repeat to the other side. Return to starting position.	1 2 3 4 5
	Dumbbell Squat and Rotational Swings 1. Start position: Holding a dumbell in each hand start in squatted position with dumbells between legs. 2. Start movement by standing up and keeping arms straight rotate shoulders and trunk towards the left. 3. Return to the starting position and repeat to the other side. 4. Repeat for the prescribed number of repetitions.	1 2 3 4 5
	Straight Arm Modified Crunch 1) Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head. 3) Return to start position. 4) Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.	1 2 3 4 5
	Cobra on Floor 1. Start by lying on your stomach with your arms at your sides. 2. Slowly raise your shoulders up off the ground by contracting your low back. 3. Return to the starting position and repeat.	1 2 3 4 5
	Walking Lunge with Dumbbell 1. Start position: Stand with feet hip width apart. Hold a Dumbell in each hand. 2. Step forward 2-3 feet forming a 90° bend at the front hip and knee. DO NOT allow front knee to extend past the big toe - may cause injury. 3. Push body up and move the back foot beside the front foot. Alternate feet and repeat. 4. Remember to keep head and back upright in a neutral position. Shoulders and hips should remain squared at all times. 5. Watch for proper knee alignment - do not let front knee extend past big toe or deviate laterally or medially. Back knee should not come in contact with floor.	1 2 3 4 5
	One Leg Squat 1) Stand with feet hip width apart with knees slightly bent and toes pointing forward. 2) Start position: Lift one foot off ground and extend leg forward. Extend arms forward at hip level.. 3) Lower body by flexing at the hips and knees. Upper body can flex forward at the hips slightly (~5°) during movement. Be sure to "sit back" so that knees stay over the feet. 4) Once thigh is slightly above parallel (as shown) return to start position. 5) Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the "ready" position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.	1 2 3 4 5
	Alternating Split Squat Jump 1) Stand with feet hip width apart. Take left leg and step back approximately 2 feet standing on the ball of back foot. 2) Feet should be positioned at a staggered stance with head and back erect and straight in a neutral position. Place hands on waist. 3) Lower body by bending at right hip and knee until thigh is parallel to floor then immediately explode vertically. 4) Switch feet in the air so that the back foot lands forward and vice versa. 5) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) ensure proper mechanics.	1 2 3 4 5
	Single Leg RDL with DB 1) Stand with feet hip width apart with knees slightly bent (at 20°). 2) Start position: Lift left foot off ground by flexing at the knee (foot should be behind you) 3) Bending at the hips, lower hands to approximately shin height. Keep knees bent at 20° throughout movement. 4) Return to start position. Complete recommended repetitions and switch legs. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes or deviate laterally or medially. Keep abdominals tight throughout exercise by drawing stomach in toward spine.	1 2 3 4 5
	Lying Side Crunch 1) Lie with back on floor or bench with knees bent. 2) Start position: Let your knees fall to the right so that your hips are somewhat rotated. 3) Leading with the chin and left shoulder, contract abdominal muscles and raise left shoulder off floor or bench towards left knee. 4) Return to start position. Repeat with other side. 5) Remember to keep head and neck in neutral position throughout movement. Do not twist excessively - elbow does not need to touch knee.	1 2 3 4 5
	Full Sit Up 1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position. 3. Return to start position. 4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.	1 2 3 4 5
	One Leg V-Up 1) Start position: Lie back onto floor or bench with knees bent, both hands behind head. Keep elbow back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extend arms and also raise one leg up toward ceiling. 3) Return to start position. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. To increase resistance, hold medicine ball in hands. To decrease resistance, position hand closer towards body	1 2 3 4 5

2 FREE Workouts Inside (and LAST Day for Free Meal Plan)

Hi Everyone..

I have 2 cool Free workouts below for you today..

and Just a quick reminder..If you would like a FREE custom 28 day meal plan just for you..JOIN Bootcamp here: http://www.southfloridafitnessbootcamp.com/payment-options /
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What if you want a Meal Plan and you don't live in South Fl? so you can't join Bootcamp or what if you workout somewhere else already..

Well I'll tell you what...Join my Bootcamp for $257 here: http://www.southfloridafitnessbootcamp.com/payment-options/

I normally charge $347 for the 28 day plan...so you would still be saving $90..

Now for your Free workout

Bootcamp Workouts-Total Body bootcamp workout

Continue with 45 seconds of each of the next 3 exercises going from one to the next without rest. After one mini circuit rest 60 seconds then repeat two more times.
Continue with 5-8 turkish getups on each side. Rest 30 seconds then repeat.
Finish up with 5 uphill sprints. Run as fast as you can uphill for 30 seconds then walk back down and repeat for 5 total rounds.
Exercise
Sandbag Deadlift
1. Start by squatting down and grabbing the sandbag on each end.
2. Keeping your back flat proceed to stand up holding the sandbag on the ends.
3. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use a dumbbell or medicine ball but be sure to squat down low and touch the weight to the floor every rep. Sets Reps Weight/
Resistance Tempo Time

8 Count Body Builders
Start in a standing position and bend your knees and place your hands on the ground.
Extend your legs back into a push up position.
Bring your knees back in towards chest and stand back up.
This should be a continuous motion and be fluid.


Total Body Bootcamp Workout Tips:
Drop to the knees for the pushup if you're a beginner. Advanced add a small jump as you come up. Sets Reps Weight/
Resistance Tempo Time

Lebert Bar Pushups
1. Start by placing two equalizer bars upright a few feet away.
2. Place your hands on the top of one bar. Put your feet on top of the other bar.
3. Proceed to go into a pushup until you have reached full range of motion.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can also use the TRX or a stability ball with hands on a step or bench. Sets Reps Weight/
Resistance Tempo Time

Lebert Single Bar Supine Row
1. Start by placing one lebert bar on the ground.
2. Lie on your back and reach up and grab the bar. Keep your knees bent throughout exercise.
3. Proceed to pull yourself up towards the bars.
4. Return to the starting position and repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
You can use the trx or try resistance bands squats with rows instead. Sets Reps Weight/
Resistance Tempo Time

Sandbag Overhead Lunge
1. Start by holding a sandbag over your head with both arms extended.
2. Proceed to lunge forward until your knee is bent to about 90 degrees.
3. Return to the starting position and repeat for the suggested repetitions.
4. Repeat with the other leg.

Total Body Bootcamp Workout Tips:
Use any weight but make sure you can maintain it overhead the entire time. Lunge deeper if you're advanced. Sets Reps Weight/
Resistance Tempo Time

Shouldering Turkish Getups
1. Start by placing a sandbag on your shoulder and lying on your back.
2. Proceed to sit up and position your legs and feet underneath you.
3. Stand up trying to use just your legs to a standing position.
3. Return to the starting position and repeat for the suggested repetitions.


Total Body Bootcamp Workout Tips:
You can use a light dumbbell, sandbell, or kettlebell too. Sets Reps Weight/
Resistance Tempo Time

Uphill Speed Runs
1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.

Total Body Bootcamp Workout Tips:
If you don't have hills in your area then try running up stairs or up and down on a bench or step. Sets Reps Weight/
Resistance




--------------------------------------------------------------------------------


Bootcamp workout - bodyweight circuit workout


Perform each bodyweight exercise for 30-45 seconds going from one exercise to the next without resting.
After one complete circuit rest 60 seconds and repeat 2-3 more times.


Exercise
High Knee Drill
1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Free Workouts Tips:
If you have knee issues you can just march in place or do side to side steps until you build endurance. Sets Reps Weight/
Resistance Tempo Time
1 45 seconds
2 45 seconds
3 45 seconds

Wall Pushups
1. Start by placing your hands on the wall at shoulder level with your feet approximately 2 feet away from the wall.
2. Bend your elbows so that your chest gets closer to the wall.
3. Once your elbows are bent to about 90 degrees then press back out to the starting position.
4. Repeat according to the required repetitions.

Bodyweight circuit workout tip:
This exercise is great for building upper body strength. When you start to get stronger try pushing off the wall for increased intensity. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Bodyweight Reverse Lunge
1. Start by standing with your feet shoulder width apart.
2. Step back with one foot and bend your knees into a lunged position. Your back knee should come close to touching the ground and your front leg should be bent to about 90 degrees at the knee.
3. Maintain your upright posture throughout the movement.
4. Return to the starting position and repeat. Once repetitions are completed then repeat with the other leg.

Bodyweight circuit workout tip:
This is a basic exercise but some people have trouble with their knees. If that is the case for you, then try a more limited range of motion until you get stronger. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Opposite Arm Opposite Leg Raise
1. Start by placing yourself on your hands and knees.
2. Slowly raise your opposite arm and opposite leg and extend them out away from the body.
3. Return to the starting position and repeat with the other side.
4. Repeat for the required repetitions.
5. Always keep this movement slow and controlled.

Bodyweight circuit workout tip:
Be sure to extend by using your core and your glutes for better stability and increased calorie burning. Sets Reps Weight/
Resistance Tempo Time
1 12 each side
2 12 each side
3 12 each side

Bodyweight Squats
1. Start by placing feet shoulder width apart and holding your arms out in front of you.
2. Proceed to squat down like you are going to sit in a chair. Your upper body will lean forward slightly and your hips will shift backwards while going down.
3. Remember to keep your knees from going out in front of your toes while squatting.
4. Repeat according to your required repetitions. If you want to make the exercise more challenging hold your arms at your sides or behind your head.

Bodyweight circuit workout tip:
This exercise can be easy or tough. If you want it easier try a wider stance and don't go down as far. If you want it tougher try any stance with a 2 second pause at the bottom. Sets Reps Weight/
Resistance Tempo Time
1 8
2 10
3 12

Dumbbell Curl (two arms)
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Ankle Bounces
1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).


Bodyweight circuit workout tip:
This exercise is not high impact or difficult but will target your calves and strengthen ankles for intermediate level workouts. Stay light on your feet. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

DB shoulder press (palms in)
1. Starting position: Dumbells are at shoulder level with your palms facing your head.
2. Press the dumbells over your head keeping your palms facing each other.
3. Return to the starting position and repeat. Remember to not arch your lower back as your press the dumbells over your head.



Bodyweight circuit workout tip:
Do not arch your back during this exercise. If you are having trouble with this then decrease your weight and slow down your tempo. Sets Reps Weight/
Resistance Tempo Time
1 10 each side
2 12 each side
3 15 each side

Tricep Bench Dip
1. Start by placing your hands on the bench and your feet are on the ground with your legs semi straight.
2. Proceed to bend your arms until they are bent to about 90 degrees.
3. Return to the starting position and repeat for the desired repetitions.


Bodyweight circuit workout tip:
Keep your back as close to the bench or chair as possible to avoid shoulder strain. Sets Reps Weight/
Resistance Tempo Time
1 10
2 12
3 15

Belly Blaster
1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
3. Return to the starting and repeat for the prescribed number of repetitions.

Bodyweight circuit workout tip:
Initiate movement by contracting the lower abs then pulling belly button up towards the ceiling. Legs, back, and shoulders should be stabilizing and not doing all the work. Sets Reps Weight/
Resistance Tempo Time
1 12
2 12
3 12

1 Leg Balance Squat
1. Start by standing on one leg with the other leg elevated.
2. Bend forward keeping your planted leg semi straight and reach for the ground.
3. Keep your back relatively flat during the exercise.
4. Repeat for the prescribed repetitions and then repeat with the other leg.

Bodyweight circuit workout tip:
Engage the abs and glutes and lean forward like a pendulum for better balance. use a chair or couch until you get comfortable. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Single Leg Hip Extension
1. Lie on your back on the floor with your knees bent and feet flat on the floor or on a balance disc.
2. Raise one foot into the air and press your other foot into the floor or disc until your hips come up off the floor.
3. Press until your hips are at full extension.
4. Return to the starting position and repeat for the prescribed repetitions. Repeat with the other leg.

Bodyweight circuit workout tip:
Do these without a disc until you are strong enough to handle 3 circuits. Then introduce the disc or a block or ball. Sets Reps Weight/
Resistance Tempo Time
1 8 each side
2 10 each side
3 12 each side

Side Lying Quad Stretch
1. Lie on your sdie on floor or bench
2. Pull heel toward buttocks until stretch is felt in front of thigh.
3. Hold for 20-30 seconds. Repeat as prescribed.
4. Remember to keep the low back straight - avoid hyperextending back during stretch by keeping abdominals tight.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds each side
2 60 seconds each side
3 60 seconds each side

Chest
Stand in an upright position and reach back with your arms extended and clasp your hands together.
Raise your hands towards the ceiling keeping your arms straight until you feel a stretch in your chest.


Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

Standing Straddle Low Back/Hamstrings
1. Start by standing with your feet spread as far apart as possible.
2. Lean forward and try placing your hands on the ground below or until a comfortable stretch in your low back and hamstrings.
3. Hold for the prescribed time and then repeat.

Bodyweight circuit workout tip:
Sets Reps Weight/
Resistance Tempo Time
1 60 seconds
2 60 seconds
3 60 seconds

Poor fitness pratices..(and New Bootcamp location)

Hi Everyone and Happy Friday..

There is and ongoing joke I keep hearing about the Market..(EVERY BUSINESS MARKET)..being over saturated.
Starbucks has reached the point where it is opening New Starbucks inside the Men's Restrooms of existing Starbucks..

Same thing with Health and Fitness..more gyms, more books, more diets and weight loss products..but as a population we are heavier and un healthy..

My little area or at least the one I lean toward the most Bootcamp..is also experiencing the same..I see Bootcamp popping up everywhere..
even in the same location im in sometimes.

For some reason trainers try to open up shop right next to me..that's ok..they never last..why do you think that is?

Well I'll leave it up to you..and just like Starbucks continues to sell over priced coffee despite McDonalds McLatte and Dunkin Donuts and 7 Eleven or every other place...so will I.

Just like there system works, so does mine.

Now, the rest is up to you..you need to come to class and put in the work..eat the right way and stop looking for shortcuts.

Workouts will be revampped..there are many levels, and we are just scratching the surface..Say Yes!!!

Now as far as New Locations..

Before I just open up..tell me what you what..Tell me what days, what time, what location and guess what be ready to join cause as soon as I get the biggest response we will open there...

POST YOUR THOUGHTS BELOW..
--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

Here's the fat loss basic Secrets-Revealed

Hi Everyone

There are Less than 90days till the END of 2010
This is an opportunity for you to look great by Year's end.

But you still need to start now.

Here's the fat loss basics (if you need more info see below):

You need to create a caloric deficit - no two ways about it - you must burn more than you consume. But that doesn't just mean eat less.
The most effective way to create that deficit is to use a combination of diet and exercise
Your diet should consist of lean proteins, fruits and vegetables.
Keep starches and refined carbs to a minimum.
Keep your fluid intake high (water only), and try to eat at least 4-5 small meals per day.
This will help maintain blood sugar levels and keep you from blowing your diet.
Exercise - interval training and metabolic resistance training will provide the most bang-for-your buck. Steady state aerobic training just doesn't burn enough calories for your goals right now, and a bodypart training split will be less effective than total body training for fat loss.
Try to exercise at least four to six days per week - two to three days of interval based cardio and two to three days of resistance training.
Supplements: there is almost nothing that will make a difference. Sorry. Certain supplements can boost metabolism, or increase your energy somewhat and these may be useful - but in terms of real world "pounds of fat lost" I have yet to see anything that really made a difference. A multivitamin and a fish oil supplement are vital though - but more for your overall health. a protein shake or meal replacement powder can be useful for convenience but are nothing more than high quality food.

Get started now!

If you want a fast program that tells you exactly what to eat, and what to do to maximize your results in the next four weeks - get over to http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/

I'm helping you save $80 per month, by commiting to yourself

Your Fitness Coach
Rafael

PS: Everytime you thought about bootcamp but thought it was out of your budget..here is a chance to get $1,200 worth of training and information and SAVE a lot of $$$..go to:
http://www.southfloridafitnessbootcamp.com/fall-and-winter-bootcamp/


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

Remembering 9/11 and more fitness results

Hi Everyone,

It's Saturday September 11th... and while the tragedy that happened 9 years ago affected all of us, many of you don't know I remember the day so clearly.

For many reasons, at the time I lived in Jersey City NJ, right across the Hudson River..My little one was not born yet but was on her way, as a matter of fact we had an OB/GYN appointment that day and I had a ton of sessions scheduled...I remember turning on the TV and watching the fire a thinking "Wow some A**hole crashed into the Twin Towers again! So I stepped outside of my apt. where I could see the towers..and thought man people should really be more careful...and just like that I saw the other plane crash in..WOW, it's still so vivid in my mind..I could see the people jumping from my apt balcony...more than that..I used to work at the WTC for "The Fitness Co." which managed the gym inside the World Trade Center..I used to take that train every morning when I was in college because at one point I worked at the GNC that was just a block away..

I went to Work that day, because still at this point no one realized what was going on...and of course ran home as soon as word spread of the attack. But I also remember the togetherness the we experienced in that area..everyone was a bit nicer, a bit more patient, and even started to realize that you should take care of yourself all the time...NOT just when your dress or pants don;t fit or if you need to get into a New pair. But at the gym I managed we had a BIG increase in memberships..people who were in the rush rush took time to do something that would benefit them...not just a quick fix once again...

I have some many options to help people get in shape...and it's because I try to accommodate every one's needs. I have been collecting some before and after pictures from some of the people using my products...

1. Sandy Durfee, Age 47
Lost 10 pounds, 4 inches in waist and 3 inches in hips

“Even though I had always enjoyed exercise and made it a priority in my life, my weight had continued to be an issue. It seemed that over the years I gained weight, not just from the birth of each of my children, but also from my poor eating habits. I began to dread my doctor visits as each time I was warned that I was at risk for high blood pressure, diabetes and heart disease. My doctor kept telling me that it didn’t matter how I lose weight, as long as I take it off. This only scared me into unhealthy bouts of dieting. I tried Atkins, Trim Spa and other diets pills and juice diets but after each not only was I heavier, I also felt worse! I had no energy, I hated the way I looked and I was depressed. My life was no longer mine to control.


I had a new grandbaby and I so desperately wanted to play an active role in her life. I finally decided something needed to change but I was unaware of what to do. I enrolled in the 14 Day Fat Flush and I was on my way. I learned everything from how my body works and what I need to eat to be strong and healthy. The best part....It was surprising easy! I am never hungry and I eat more now than I have in years! I now understand why Ii gain weight if I deprive my body of what it needs. I enjoy my life and feel in control. I feel great and look wonderful. Thank You for saving me!”



JUST THE MEAL PLAN:

Get it here

The Meal PLan and Workout Program for 14 Days is $157

Get it here

You do NOT need to come to my Bootcamp...I will email you the meal plan and workout..it's yours to keep forever

2. Larry Singleton
Lost 24 pounds and 5% Body Fat

I USED THE FITNESS ON MY PHONE>>

http://results4sure.com/fitness-on-your-phone.html

Got my meals and Workouts delivered right on my phone

3. Melanie Coleman, Age 19
Lost 25 pounds and 5% Body Fat

“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 Maximize Your Metabolism and BOOTCAMP (http://i-bootcamp.com/ ) 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 Maximize Your Metabolism, 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.”

Bootcamp Works! http://i-bootcamp.com/
The Meals and workout helped me keep it off when I moved out of town:
http://results4sure.com/fitness-on-your-phone.html

"Thanks to everyone for their pictures, it really helps to see when people just like you are getting results!!!"

Rafael Moret,CSCS, NASM-Cpt

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

http://www.results4sure.com/

Easy Lose Weight Fast Advice

TGIF Everyone,

Well it looks like we have some target dates to hit..Halloween is coming, Thaksgiving, and Then All the Winter Holidays...

Bootcamp starts Sept 20th..now that we are back to school and on the eve of all these event...it's time to focus on YOU..

{*AND I HAVE A NEW INDOOR Class Starting on Tuesday at 5:30pm in Pembroke Pines (7909 Pines Blvd) it's a 45 minute Fat BLASTING Workout (call me for more info)}

Of corse how do you decide what program to pick..Jointhe gym, Jenny Craig, Weight Watchers, PX90, Insanity..so many options..

Well I will be uploading some before and after pictures of some of the people that have joined my program..and all of them started just trying it out..that's it just trying it.

I have a 14 day Fat Flush program for you to get your feet in an try out our program for 14 days with eating plan included:>>> http://results4sure.com/14day-fat-flush.html

After 14 days if you feel this is for you we can figure out how will this best fit you, and if not,,I Guarantee you will at least have gotten a good workout. check it out: http://results4sure.com/14day-fat-flush.html


ALSO

My partners over at Prograde love helping you make your life easier. And this new article they just released is further proof of that.
If you're looking for easy advice on how to lose weight faster, well, look no further than this:

http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Yours in health,

Rafael Moret,CSCS, NASM-Cpt


PS 14 Days you can change EVRYTHING: http://results4sure.com/14day-fat-flush.html

PPS - You don't have to lose weight faster, but when it's this easy...
http://results4sure.getprograde.com/top-4-reasons-you-need-protein.html

Our Last Fitness Sale

Hi Everyone,

Today is the BIG Day..

It's September 1st

I have my long awaited meeting at 12pm

So I thought of a cool way to CELEBRATE

I am throwing a ONE DAY SALE...but what's different?

This will be our LAST SALE EVER!!!

I have 2 Spots for 1 on 1 coaching available and some Cool bootcamp options.

Go to: http://results4sure.com/one-day-sale.html

BTW I am taking the page down at 1pm so if you want to take advantage of this go NOW:
http://results4sure.com/one-day-sale.html

and then our NEW site should be up Soon...be on the look out.

"What happens if you don't do this? What happens if you don't make this change?"

Happy Hump Day

Rafael


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

Watch this BEllydancer get in shape

So I'm putting my Simple Meal Plan to the TEST!

A Real World in YOUR Face Test..

My Girlfriend Nathalie:

in 2 weeks she will be hosting the Miami Bellydance Convention... ( http://miamibellydanceconvention.net/ ) Over Labor day weekend Belly dancers from All over the world will be here in Miami for a weekend of workshops, competitions and shows...and she is the host...so she needs to look her best!!



Now not even for a minute do I think she doesn't look her best now...but she wants to polish up...and lucky for her I specialize in quick results.

So I will be recording all of her workouts and posting them and she will be using my simple meal plan..

Right now I have 20 spots left here: http://results4sure.com/simple-plan-for-47.html

It's only $47...but guess what in 2 weeks when she is done with it and I re-release it to her almost 2 million youtube viewers and thousands of face books fans...the cost for guaranteed results will go up...

My tip grab one of the last 20 spots and use the same meal plan one of the BEST belly dancers on the planet uses.

I will be osting everything on this blog

BE FIT!
Rafael

Once again 20 spots left: http://results4sure.com/simple-plan-for-47.html

Is your excuse better than mine?

Hi Everyone...

Wow the last few days..well out of control is all I will say

I've been talking to some people about how they take a day off and then 2 and 3 and before you know it...it's been 3 weeks..

Listen things will always come up...life is always changing...But I tell you what, don;t bail on your workouts when you dont really need to..Sure things happen, but if you skip Monday because you were tired, and then something happens on Wed..I'm sure by Friday you are thinking you will start on Monday...

DON"T Do that..specially you Bootcampers...45 minutes is all we need. and I can guarantee 1 FULL BODY workout at camp with us is better than Not doing anything..

So just a quick weekend recap..

I put out a Portion Control guide, on how you can measure food portions when you are not sure what they look like.

Here is the link for it (click it and it will open up + there is a cool offer on the bottom of it)
http://results4sure.com/files/portioncontrol1.pdf

Ok...Bootcamps..well it seems Doral is still on hold...I am looking at other locations and times so any Ideas or suggestions are welcomed.

I am TESTING out New Workout Plans this month as I start planning for the fall...Things you might see:
3 station circuits will multiple reps..
FULL BODY Blow out stations
Finally the 1,000 rep workout
and more.

The reason I try so many things is because I try and help alot of different people...like the meal plans.
We have the 14 Day Fat Blast
the 10 day detox
The 28 Day Extreme Fat Loss
Regular Calorie Based Meal Plans...

and Coming up...Simple Solutions Fat Loss...The Last Meal Plan you will ever Need.

I won't go in to details on this...but based on ALLLLLLLLLL the feed back I get, this will SOLVE alot of the problems with sticking to your diet.

Last before today Fit Tip:

The muddy buddy race!! We are training for this starting tomorrow..it's a 6 Mile run and cycle with obstacles in November..more details will come.

Ok..Here is my tip..Don't argue with Science and Facts just because you think you tried something 1 day or for 1 week and you dint think it worked for you...(sorry if tht hurts your feelings)

1. Metabolic Resistance Training

Basically we’re using resistance training as the cornerstone of our fat loss programming. Our goal is to work every muscle group hard, frequently, and with an intensity that creates a massive “metabolic disturbance” or “afterburn” that leaves the metabolism elevated for several hours post-workout.

A couple of studies to support this:

Schuenke MD, Mikat RP, McBride JM.

Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption: implications for body mass management.
Eur J Appl Physiol. 2002 Mar;86(5):411-7. Epub 2002 Jan 29.

This study used a circuit training protocol of 12 sets in 31 minutes. EPOC was elevated significantly for 38 hours post-workout.

Thirty-eight hours is a pretty significant timeframe for metabolism to be elevated. If you trained at 9AM until 10AM on Monday morning, you’re still burning more calories (without training) at midnight on Tuesday.

Can we compound this with additional training within that 38 hours? No research has been done, but I have enough case studies to believe that you can.

Another:

Kramer, Volek et al.

Influence of exercise training on physiological and performance changes with weight loss in men.

Med. Sci. Sports Exerc., Vol. 31, No. 9, pp. 1320-1329, 1999.

Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).

The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.

High Intensity Anaerobic Interval Training

The second key “ingredient” in fat loss programming is high intensity interval training (HIIT). I think readers of T-Nation will be well aware of the benefits of interval work. It burns more calories than steady state and elevates metabolism significantly more than other forms of cardio. The downside is that it flat-out sucks to do it!

The landmark study in interval training was from Tremblay:

Tremblay A, Simoneau JA, Bouchard C.

Impact of exercise intensity on body fatness and skeletal muscle metabolism.
Metabolism. 1994 Jul;43(7):814-8

This study pitted 20 weeks of endurance training against 15 weeks of interval training:

Energy cost of endurance training = 28661 calories.
Energy cost of interval training = 13614 calories (less than half)

The interval training group showed a nine times greater loss in subcutaneous fat than the endurance group (when corrected for energy cost).

Read that again. Calorie for calorie, the interval training group lost nine times more fat overall. Why? Maybe it’s EPOC, an upregulation of fat burning enzyme activity, or straight up G-Flux. I don’t care. I’m a real world guy. If the interval training group had lost the same fat as the endurance group, we’d get the same results in less time. That means interval training is a better tool in your fat loss arsenal.

Now...if your training like this (yes this is what we do at Bootcamp) then you need to take a really good look at what you are eating if you are not seeing results..now Notice how I said results...not results you want...why because sometimes we for get how long it took you to get to that point and then you want it to change like yesterday...

Workout hard, eat right and enjoy the way it feels!






--
Rafael Moret,CSCS, NASM-Cpt
http://www.i-bootcamp.com/
http://www.results4sure.com/

9 fat loss myths and a bribe

TGIF Everyone....


Well like I said yesterday...I was going to talk about eating today...so I figure I adress some MYTHS and then over the weekend more specific things...

And how would you like 197 low fat recipes??? I'm giving away an ebook with 197 low fat recipes on Facebook...join our Fanpage (under Addicted to Bootcamp) and I will send you the ebook via email...to much trouble? On the right side you can join our fanpage.

Need to lose weight? Before you give up the late night munching and go on a no-fat detox frenzy to kick your sluggish metabolism into shape, read what the experts have to say about these popular dieting myths.

Myth 1
Myth
Low-fat or no-fat diets are good for you.


A low-fat diet can help weight loss, but don't cut out fat altogether.

Fact
Leading dietician Lyndel Costain says: 'People tend to think they need a low-fat diet to lose weight, but you should still have a third of your calories coming from fat.'

The body needs fat for energy, tissue repair and to transport vitamins A, D, E and K around the body.

Lyndel Costain adds: 'As a guideline, women need 70g of fat a day (95g for men) with 30g as the minimum (40g for men).

'There's no need to follow a fat-free diet. Cutting down on saturated fats and eating unsaturated fats, found in things like olive oil and avocados, will help.'

Myth 2
Myth
Crash dieting or fasting makes you lose weight.

Fact
This may be true in the short term, but ultimately it can hinder weight loss.

Claire MacEvilly, a nutritionist at the MRC Human Nutrition Research Centre in Cambridge, explains: 'Losing weight over the long term burns off fat. Crash dieting or fasting not only removes fat but also lean muscle and tissue.'

The loss of lean muscle causes a fall in your basal metabolic rate - the amount of calories your body needs on a daily basis.

This means your body will need fewer calories than it did previously, making weight gain more likely once you stop dieting.

It's also why exercise is recommended in any weight-loss plan to build muscle and maintain your metabolic rate.

Claire MacEvilly adds: 'Fasting can also make you feel dizzy or weak so it's much better to try long-term weight loss.'

Myth 3
Myth
Food eaten late at night is more fattening.

Fact
Many diets tell you not to eat after a certain time in the evening. They say the body will store more fat because it is not burned off with any activity.

A study at the Dunn Nutrition Centre in Cambridge suggests otherwise.

Volunteers were placed in a whole body calorimeter, which measures calories burned and stored.

They were fed with a large lunch and small evening meal for one test period, then a small lunch and large evening meal during a second test period.

The results revealed the large meal eaten late at night did not make the body store more fat.

It's not when you eat that's important, but the total amount you consume in a 24-hour period.

Lyndel Costain adds: 'It is true that people who skip meals during the day, then eat loads in the evening are more likely to be overweight than those who eat regularly throughout the day.

'This may be because eating regular meals helps people regulate their appetite and overall food intake.'

Myth 4
Myth
A slow metabolism prevents weight loss.

Fact
This is a common myth among dieters who are struggling to lose weight.

Studies have shown that resting metabolism - the number of calories used by the body at rest - increases as people become fatter.

In other words, the larger you are, the more calories you need to keep your body going and the higher your metabolism.

Clare Grace, research dietitian at the Queen Mary University of London, says: 'Weight gain occurs when the number of calories eaten is greater than the number used up by the body.

'Unfortunately, people are becoming increasingly sedentary, burning off less and less calories, and it seems likely this is a crucial factor in the increasing numbers struggling to control their weight.'

Myth 5
Myth
Fattening foods equal rapid weight gain.

Fact
Believe it or not, true weight gain is a slow process. You need to eat an extra 3500 calories to gain one pound of body fat (and vice versa for losing it).

Lyndel Costain explains: 'If the scales say you've gained a few pounds after a meal out, it's largely due to fluid, which will resolve itself - as long as you don't get fed up, and keep overeating!

'A lot of people feel guilty and think they've blown their diet if they eat rich foods. But, how can a 50g chocolate bar make you instantly put on pounds?

'For long-term weight control, balance high-fat foods with healthy food and activity.'

Myth 6
Myth
Low-fat milk has less calcium than full-fat milk.

Fact
Skimmed and semi-skimmed milk actually have more calcium, says dietician Alison Sullivan, because the calcium is in the watery part, not the creamy part.

She says: 'If you're trying to lose weight and cut fat from your diet, skimmed milk is your best bet because it is lower in fat and has 10mg more calcium per 200ml milk than full fat.

'Semi-skimmed is best for maintaining a healthy lifestyle if you're not dieting.

'Full-fat milk is best for children and adults who are underweight.'

Myth 7
Myth
Low-fat foods help you lose weight.

Fact
'Low-fat' or 'fat-free' doesn't necessarily mean low calorie or calorie-free, warns Lyndel Costain.

Check the calorie content of foods, especially cakes, biscuits, crisps, ice creams and ready meals.

Extra sugars and thickeners are often added to boost flavour and texture, so calorie content may be only a bit less, or similar to standard products.

Foods labelled low-fat should contain no more than 3g fat per 100g.

'Watching the quantity is important,' adds nutritionist Alison Sullivan. 'People tend to have half-fat spread but then use twice as much.

'And things like fruit pastilles may be low in fat, but are high in sugar which turns to fat.

'With low fat foods, look to see where else the calories might come from.'

Myth 8
Myth
Cholesterol is bad for you.

Fact
Cholesterol is a fatty substance that is made mostly by the liver.

It can be bad for us, because it forms deposits that line and clog our arteries. Clogged arteries contribute to heart disease.

But we all need some blood cholesterol because it's used to build cells and make vital hormones - and there's good and bad cholesterol.

Lyndel Costain explains: 'Saturated fats found in food like meat, cheese, cream, butter and processed pastries tend to raise low density lipoprotein (LDL) cholesterol, known as 'bad' cholesterol, which delivers cholesterol to the arteries.

'High density lipoprotein (HDL), or 'good' cholesterol, transports cholesterol away from the arteries, back to the liver.'

So choose unsaturated fats such as vegetable oils, nuts and seeds.

Myth 9
Banana myth
Many people believe bananas are fattening.

Bananas are low in fat and are packed with potassium.

There is only 0.5g fat and 95 calories in a banana.

Myth
Vegetarians can't build muscle.

Fact
Vegetarians can be as muscular as meat eaters by getting their protein from vegetable sources such as cheese, nuts, pulses and grains.

Claire MacEvilly says: 'You need protein to build muscle, but too much can lead to long-term side effects.

'The body can only store a certain amount of protein, so too much can damage the kidney.

'The Department of Health recommends that 50 per cent of energy should come from carbohydrates, 35 per cent from fat and the remaining 15 per cent from protein.'



HAVE A GREAT WEEKEND!!!!!



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

How much should you pee? How much Water do you need?

Hi Everyone,

I knwo I get a ton of these questions ALL the time so lets address some of them today...

Do you experience frequent urination?
So if you are urinating or peeing quite often, you might assume that you have been drinking a LOT of fluids. This may be the case and this is not necessarily a bad thing.

You certainly need to keep yourself well hydrated. So, how much is too much water to drink? How often is it too frequent urination? If you are drinking more than a gallon of water (about 12 glasses of water) a day, then you may be drinking more than normal (MY COMMENT: NORMAL FOR WHO?). Be careful that you don’t drink too much water...

So, how much urination is too much?
If you urinate more than 3.5 quarts a day, that is higher than normal. The average person does not urinate more than 2 cups every two hours. If you are urinating too frequently, you may need to take an anti-diuretic such as DDAVP(Desmopressin Acetate Tablets)..(MY COMMENT: REALLY? If you pee to much you need meds?)

How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.

So how much water does the average, (key word) healthy adult living in a temperate climate need? In general, doctors recommend 8 or 9 cups. Here are the most common ways of calculating that amount:

Replacement approach. The average urine output for adults is about 1.5 liters (6.3 cups) a day. You lose close to an additional liter (about 4 cups) of water a day through breathing, sweating and bowel movements. Food usually accounts for 20 percent of your total fluid intake, so if you consume 2 liters of water or other beverages a day (a little more than 8 cups) along with your normal diet, you will typically replace your lost fluids.
Eight 8-ounce glasses of water a day. Another approach to water intake is the "8 x 8 rule" — drink eight 8-ounce glasses of water a day (about 1.9 liters). The rule could also be stated, "Drink eight 8-ounce glasses of fluid a day," as all fluids count toward the daily total. Although the approach really isn't supported by scientific evidence, many people use this easy-to-remember rule as a guideline for how much water and other fluids to drink.

Dietary recommendations. The Institute of Medicine advises that men consume roughly 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.
Even apart from the above approaches, if you drink enough fluid so that you rarely feel thirsty and produce 1.5 liters (6.3 cups) or more of colorless or slightly yellow urine a day, your fluid intake is probably adequate. If you're concerned about your fluid intake, check with your doctor or a registered dietitian. He or she can help you determine the amount of water that's best for you.

Factors that influence water needs
You may need to modify your total fluid intake depending on how active you are, the climate you live in, your health status, and if you're pregnant or breast-feeding.

Exercise. If you exercise or engage in any activity that makes you sweat, you need to drink extra water to compensate for the fluid loss. An extra 400 to 600 milliliters (about 1.5 to 2.5 cups) of water should suffice for short bouts of exercise, but intense exercise lasting more than an hour (for example, running a marathon) requires more fluid intake. How much additional fluid you need depends on how much you sweat during exercise, and the duration and type of exercise. During long bouts of intense exercise(like BOOTCAMP at FitranX South Florida ), it's best to use a sports drink that contains sodium, as this will help replace sodium lost in sweat and reduce the chances of developing hyponatremia, which can be life-threatening. Also, continue to replace fluids after you're finished exercising.

Environment. Hot or humid weather can make you sweat and requires additional intake of fluid. Heated indoor air also can cause your skin to lose moisture during wintertime. Further, altitudes greater than 8,200 feet (2,500 meters) may trigger increased urination and more rapid breathing, which use up more of your fluid reserves.

Illnesses or health conditions. When you have fever, vomiting or diarrhea, your body loses additional fluids. In these cases, you should drink more water. In some cases, your doctor may recommend oral rehydration solutions, such as Gatorade, Powerade or CeraLyte. Also, you may need increased fluid intake if you develop certain conditions, including bladder infections or urinary tract stones. On the other hand, some conditions such as heart failure and some types of kidney, liver and adrenal diseases may impair excretion of water and even require that you limit your fluid intake.

Listen water is BETTER than Soda, and juice has a ton of Sugar...your Body is made up of water...drink it...!

--
Rafael Moret,CSCS, NASM-Cpt
FitranX South Florida
https://rafaelmoret.kyani.com/en-us/

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

Sorry I didnt mention this

Hi Everyone

I just wanted to run 2 quick things

1 My love for Coffee

Did you know:

Research from Harvard shows that increased coffee consumption and greatly reduce your risk for type two diabetes
The antioxidants in coffee can reduce inflammation and risk for heart disease
The antioxidants in coffee have been shown to reduce the oxidation of LDL cholesterol (the ‘bad’ cholesterol)
Caffeine increase dopamine levels which makes you sharper and more alert
Caffeine increases brain activity [and reduces morning fog <--that's not a scientific finding just my observation ]
Many people shy away from regular coffee and opt for decaf thinking they are making a healthier choice but decaf coffee has significantly lower levels of antioxidants.
Caffeine has been shown to accelerate your body’s ability to repair blood vessel walls (that’s cool).
Coffee has been shown to reduce rick for suicide.
I bet you didn’t know that all that good stuff came from drinking coffee huh?

2nd...The Summer Bootcamp offer...

Did you know you get:
3 Months of UNLIMITED Boot Camp,Yes as many classes as
you want and at any location (48 New and Evolving Full Body Workouts)...A $897 Value
A Copy Of Our 10 Day Detox Jump Start Meal Plan...
A $175 Value
Our Famous 12 Day Fat Blasting Meal Plan...A $125 Value
A Copy of The Prograde 197 Healthy, Fat Burning Recipe e-
Book...You can use this Forever
ALL TOGETHER $1,225 of Training and Meal Plans..

You can get it ALL here:
http://results4sure.com/summer-boot-camp-blast.html

That's ALL Today
Rafael!!!

“But I Thought Muscle Weighs More Than Fat?”

“But I Thought Muscle Weighs More Than Fat?”

I love this one. When someone is partaking in a resistance training program, and the scale starts going up, time and time again I hear, “Oh it’s okay. I’m working out, so I must be gaining muscle….and muscle weighs more than fat, so that is why the scale keeps going up.”

This is the type of thought-process that could actually potentially make you get FATTER. Let’s blow this one out of the water right now.

MUSCLE DOES NOT WEIGH MORE THAN FAT

A pound is a pound is a pound is a pound…. no matter how you cut the cake. Remember that old riddle, “Which one weighs more: a pound of lead or a pound of feathers?”

Here’s what you need to know about muscle (and it’s relation to fat)


Muscle is what makes up your metabolism. How much muscle you have determines how many calories you burn each day. For every pound of muscle you have, you burn about 35-50 calories per day…. compared to every pound of fat on your body, you burn 1-2 calories.

In addition to this, muscle takes up about 1/3 of the space that fat takes up– not to mention it’s tighter, leaner, not as squishy. Trust me when I say that you would rather have a pound of muscle over a pound of fat any day!


So wouldn’t you rather get rid of some of that fat that is taking up so much space on your body and filling up so much space in your clothes and replace it with Lean Body Mass that looks smaller and takes up a heck of a lot less room? I sure would.

To conclude, I want to emphasize just how important it is to lift weights or partake in resistance training if you goal is fat loss or “toning up”.

Remember these crucial elements next time you want to skimp on the weights and just do the cardio…

■Resistance Training is the ONLY way to build muscle– cardio isn’t enough to do it
■Muscle is about 25X more metabolically active than fat, meaning that it burns about 25X the amount of calories when you are at rest– just sitting on the beach relaxing =)
■Muscle is denser than fat– it takes up about 1/3 of the space of fat
■Muscle is tighter, more firm, and not as squishy– it looks prettier
■Females are not genetically predisposed to get big and bulky. Ladies, don’t fear– pick up the weights.

NOW TAKE A LOOK AT THIS VIDEO:

Create your own video slideshow at animoto.com.

I Know What You May Be Thinking....
You'll Replace Dieting and Calorie Counting with a few simple food facts. Easy to understand. Easy to use. Easy to stick with.

You'll Replace Stress with exciting and constantly changing workouts that keep you interested and motivated. And relieving stress prevents a hormone called Cortisol from telling your body to store fat.

You'll Replace Worthless Exercise DVD's and Boring Cardio with skilled personal fitness trainers who know you by name, who understand your individual needs, and who will challenge you to go a step beyond

You'll Replace "I'll Start Tomorrow" with "I can't wait to come back!" You'll receive positive reinforcement from people who care. This is often the difference between failure and lasting success.

You Can Join Boot Camp at http://i-bootcamp.com/