HOW TO LOSE WEIGHT FAST (The Real Secret)

Hello...South Florida and everyone in Miami Lakes Yesterday I got an email from Vince DelMonte with the title: How To Lose Weight FAST (THE REAL SECRET!)​​​​​​​ It said "Did you know that “How to lose weight fast” gets over 150,000 monthly searches on YouTube?   Did you know this question has more than 23 MILLION RESULTS on Google?   This is the type of information that comes up… - eat a high protein breakfast - avoid sugary drinks - drink lots of water - choose more whole foods - eat more fiber - eat your food more slowly Great advice but is there ANYTHING there that you don’t already know? Like seriously! If the steps to losing weight fast is common knowledge, why does the bulk of the scientific literature show that 80% of dieters regain all the weight they lost within a year?" So that got me thinking...as I talk to more and more of you and more and more people in General about their weight loss concerns...it seems to be the same thing...you know you need to eat better and exercise...you are just not doing it... AND THAT WILL BE WHAT MY PODCAST WILL BE ABOUT....TALKING TO REAL PEOPLE AND IN A WAY UNCOVERING WHAT ARE SOME OF THE REASONS SO MANY PEOPLE HAVE A HARD TIME AND WHY SOME PEOPLE HAVE SOME SUCCESS WITH THEIR FITNESS GOALS... I hope all of you are as excited as I am for what's coming... In the mean time...if you have questions about anything fitness related please let me know...I am available to help ​​​​​​​We are on for classes all afternoon today 5pm 6pm and 7pm DID YOU KNOW YOU CAN HAVE KYANI SHIPPED TO YOU FOR FREE...by becoming a PRIME CUSTOMER??? DID YOU KNOW KYANI OFFERS A 30 DAY MONEY BACK GUARANTEE??? Don't forget to order your Kyani click here

-- 

Master Trainer Rafael

The Fat Burning Checklist (part 2)

Hey there people,

Here is Part 2 of the Fat Burning Checklist

What are you eating?

How are you training?

How many calories in protein, fat and carbs?

• Protein contains 4 calories per gram
• Carbohydrates contain 4 calories per gram
• Fat contains 9 calories per gram

As you see, fat contains more than twice the calories of protein and carbohydrates.

Most foods contain a mixture of protein, carbs and fat.

 

 

What does that mean for you? Well look at some of the info I gave you yesterday, if you know your BMR, then where are those calories coing from.

If you cut your carbs, you still need those calories... where are you going to get them from? This is why most low carb diets end up not working. Because the total daily calories don;t add up.

What Cardio Exercise Burn THE MOST Calories

The Mayo Clinic recommends 30 to 60 minutes of cardiovascular exercise a day. This can help control and lose weight, prevent heart disease, build strength and increase fitness. With so many choices, many people wonder which exercises burn the most calories. Below is a listing of the top exercises and the amount of calories burned in 1 hour by an average 160-lb. person (people who weigh less will burn fewer calories and those who weigh more will burn more).

Running

Running is the best exercise you can do to burn the most calories. If you are running at an 8 mph pace (7 1/2-minute miles), you can burn 986 calories in 1 hour. If you add hills or sprints, you can burn even more calories.

Rollerblading

While rollerblading became popular in the 1980s, it still ranks among the highest calorie burners. A 1-hour session can burn 913 calories.

Tae Kwon Do

This is a total body workout, building cardiovascular fitness, flexibility, movement, coordination and muscular strength. A 1-hour session burns 730 calories.

Jump Rope

Many people jumped rope as a kid, but incorporating it into your regular fitness routine can burn 730 calories in 1 hour. One hour may be too much jumping, so you can break this down to 10 minutes and still burn 122 calories.

Stair Climber

If you have enough resistance on the machine, using a stair climber can burn 657 calories in 1 hour, as well as build your lower-body strength.

Jogging

While running fast burns more calories, a slower jog at a 5 mph pace (12-minute miles) can still burn 584 calories in an hour. Long, slow runs are great for burning fat, too.

Basketball and Football

A friendly game with friends can burn up to 584 calories an hour. Exercising with friends tends to make the time go by faster and motivate you to work harder, too.

Swimming

Swimming is a great total body workout because it uses nearly all muscles in the body. Virtually all strokes will increase your cardio and muscular fitness, while burning up to 511 calories an hour. It's also non-impact, so it's safe and effective for your joints

What about Weight Training:

What weight training will enable you to do is build up a larger degree of lean muscle mass, which then basically serves as your calorie burning powerhouse in the body.

When you calculate your basal metabolic rate, which is how many calories you would burn if you lied in bed all day and did absolutely nothing except breath, one of the factors that goes into this is your total body weight. The most accurate equations will also take into account lean body mass, which represents your muscles, bones, and organs.

Therefore, the more muscle you have on your body, the higher this rate will be and the better the calorie burning results you will obtain 24/7.

 

Since muscle tissue is fairly long-term (as long as there is some stimulus on the muscle and you are consuming enough protein it won't be lost), this proves to be an effective long-run strategy for losing body fat.

This is the primary reason males typically can eat more than females without gaining weight - they have more lean muscle mass on their body, thus they are burning more calories around the clock.



The SPECIAL SAUCE SECRET: What I Do at Bootcamp is blend that ALL together. We use resistance training to build lean muscle tissue. We move fast to have a cardio like enviroment.BOOM! Fat Burning Workout

 

GET READY FOR A BIG ANNOUNCEMENT TOMORROW!

Leave your comment below PEOPLE

30 Day New Body Project

===================================================

CAUTION: Only 18 (MAX) Individuals Will Be Selected




Do You Qualify to Be One of Them?

http://www.southfloridafitnessbootcamp.com/30-day-new-body-project/

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Hi


With 2010 winding down - you might be considering what you are going to

do to take your body and your health to the next level.




Quite frankly, I foresee in the next year (and beyond) that it will be even

more important to continually surround yourself with the right kind of information,

with the truth and with positive mindsets. It's my firm belief that the major shifts in the health and fitness industry occurring right now are the 'new normal' regardless of how much BS is out there. And the people in our group, collectively, will be in the best position to take advantage of these changes,

burn the most amount of fat, and develop NEW lean muscle tissue.




I look around the classes and my one on one clients and see Bodies changing and people getting healthier and having a better quality life style.

Many of which are having their best years ever. I don't think it's a coincidence or accident.




And I'd like to invite you to join us those people...if you qualify.


First off, you must already be SURE you want to change the way you look.

You must be certain that you are tired of being tired and feeling weak. You must be sure and ready

to take action and do the things you need to do to make those changes in your body you want.
The 30 Day New Body Project brings together 19 (18 of you + Me) , forward-thinking people with one goal...to transform the way they look in just 30 DAYS

For 2011 we do NOT think we need to waste anyones time and drag out results we have Now figured out can happen in weeks...Not months.


We're going to plan EVERY meal over the 30 Days, Delver the Most effective workouts that don't take 2 hours to complete. Track everything that we are doing, every meal, every workout, and MOST important interact everyday during the 30 days.


You can Join Here for just $397


Originally I thought of just testing this out on myself, but it's January and I know a lot of people wait till this time of year to make changes in the way they look, in the way they eat and try to embrace a new health lifstyle.

I have been researching for months, testing over and over..and NOW I know for sure I have found the answers I was looking for.

This will not be a fun and games diet and exercise plan. This will be the most advanced eating system I have created. That's why I am doing it too.

This is NOT for people who don't want to burn fat quick and might seem unconventional to some..

But guess what, what everyone else is doing works..but take months.

I want to go to Mexico in February..to the beach..so I need to burn fat and build muscle in 30 days.

So here it is an invitation to you to join the Group and transform the way you look in 30 Days

I will send all of the DATA via email..The meals, the workouts..we will communicate everyday.

I need to know what you are eating, I need to know if you are hungry, I need to know how much fat you are burning.

I will be ready to answer all you questions, and will create an email just for the group in the program.

Some might say $397 for a 30 day meal plan is to much..well that's NOT what this is and this is NOT for them.

You will have access to everythng I have for 30 days, You will have access to me for 30 Days, Your body will be changing and that's what you are paying for..RESULTS.

I originally thought of pricing this between $500-$700...and I will..but I have an intro price for those who are READY to take action and get in NOW

Join our group of 18 Strong for Just $397..price goes up to $500 Saturday January 1st

So if last years resoluions were a bust, do yourself a favor and invest in YOURSELF

>>JOIN HERE<<

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

Lose a pound of fat in a day

Happy Friday,

If you are like most people, you probably spend hundreds (if not thousands of dollars) on products that simply didn‘t produce any results.

But the truth is, there is really only ONE way to accelerated pure fat loss, and that is to...

<<< A Pound of Fat

Create a Massive Calorie Deficit Through Calorically Expensive

Workouts and SMART Low-Calorie Intakes.

Let‘s do some simple math. Don‘t worry; there is no need to take out your calculator. We‘ll try to keep it simple.

A pound of fat is 3,500 calories. To lose a pound of fat, then you will need to create a 3,500 calorie deficit. You got 7 lbs of fat to lose? Make that 24,500 calories. There is no shortcut around that.

Based on that number, we know that fat loss occurs when the body is in a negative calorie balance (in other words, when you are burning more calories than you are consuming).

You see, your body

loves being comfortable. If it had its' way, you'd lie on the couch all day catching potato chips with your mouth, watching the latest episode of Survivor. If you did that, nothing would threaten its survival. You'd be comfortable and you'd be happy.

On A Moderate Calorie Days you should consume 13 x Lean Body Mass in calories with a macronutrient breakdown of 30% Protein, 40% Carbohydrates, 30% Fat.

But today we want to create a MASSIVE calorie deficit by combining calorically expensive workouts with a strategically timed low-calorie intake (increased fat loss).

Today we are having a low Calorie Day where you’ll consume 8 x Lean Body Mass (Your weight) in calories with a macronutrient breakdown of 35% Protein, 15% Carbohydrates, 50% Fat.





SO this is the Sample:

8:00 am 10:30 am 1:00 pm 5:00 pm 7:00 pm 10:00 pm – Pre-bed Snack (P+F) – Dinner Meal (P+F) – Post Workout Shake (P+C) – Lunch Meal (P+F) – Mid-morning Meal (P+F) – Breakfast Meal (P+F)

And Now a 1, 000 Calorie Burning Workout, Provided by Workout Muse:

The 1,000-Calorie Burning Workout

Boxing Intervals: Alternate between 3 minutes of work and 1 minute of rest. Perform up to 15 total rounds for a 60-minute workout.

Station#1- TRX Squat Sequence Complex

Perform 1 rep of each of the following movements and repeat this cycle for 3 total minutes followed by a 1-minute rest and transition:

1- TRX 2-Leg Squat Variation
2- TRX 1-Leg Squat Variation (L)
3- TRX 1-Leg Squat Variation (R)

Station#2- Bodyweight Succession Complex

Perform 6 consecutive 30-second work periods for 3 total minutes followed by a 1-minute rest and transition using the following exercise order:

1- Side Pillar Variation (L)
2- Side Pillar Variation (R)
3- Push-up Variation
4- Lunge Variation (L)
5- Lunge Variation (R)
6- Squat Variation

Station#3- Partner Density Training: “I go, you go”

Partners will continuously alternate in an “I go, you go” format between each of the following exercises for 3 straight minutes followed by a 1-minute rest and transition:

Partner#1- Battle Ropes Waves Variation @ 20 reps
Partner#2- Push-up Variation @ max reps for time

Station#4- Full Turkish Get-Ups*

Perform a full Turkish Get-up, switch sides, and repeat for time. The goal is to get 1 full rep every 30 seconds and 3 full reps/side in 3 minutes followed by a 1-minute rest and transition.

Station#5- Swings and Slams Density Training

Perform each exercise in the following superset for the prescribed number of repetitions with zero rest and transition between movements for 3 straight minutes followed by a 1-minute rest and transition:

1- Kettlebell Swings Variation (or KB Sumo Deadlifts Variation) @ 10 reps
2- Med Ball Slams Variation @ 10 reps

Perform this 20-minute cycle up to 3x for 60 total minutes

Now maybe some of this makes sense and maybe it does not.

But there is science behind the training methods we use. We have numbers to back it and there is reasoning too.

Today is the LAST Day to get The Daily Deal of the week here:

http://www.southfloridafitnessbootcamp.com/fitness-bootcamp-daily-deal-4/

You can get one of the spots in the 10 day Coaching program and The new 90 Diet makeover...and more

Again: http://www.southfloridafitnessbootcamp.com/fitness-bootcamp-daily-deal-4/

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.

I got this right from my Prograde site:
http://results4sure.getprograde.com/wired-for-no-weight-loss.html

We have a 13% off sale going on for ALL PRODUCTS

We have a NEW Video On our YOUTUBE page here:
http://www.youtube.com/user/PembrokePinesFitness

Turkey Day is coming, Holiday parties are coming..stop waiting
Join Bootcamp here: www.SouthFloridaFitnessBootCamp.com

NEED PRIVATE SESSIONS..I have 2 spots opening up

MORE HALLOWEEN PICTURES:

[gallery]

My Halloween Costume and The New Fit Magazine

Hi Everyone..

It's Nov 1st

1st Day of the Week, 1st Day of the Month..1st Day of a whole NEW you..

Time to stop messing around..60 days left in 2010..

Let's get crankin...

My NEW issue of iBootcamp the Magazine is Ready here: with a Cool article on What you should be focusing on when you look at yourself..it's tittle Fit or Fat..

Go here: http://ibootcamp.fitpromag.com/

Btw: Spread the word! ALL of the article in my magazine can be reTWEETED or Posted on you Facebook page..right on the bottom of the screen there are 2 buttons. One for FB and one for twitter send it all to your Friends...also ask questions, post comments and opinions on the Blog

I have some of the pics from Halloween here..

[gallery]

BOOTCAMP BOOOTCAMP BOOTCAMP..

The NEW Dates Are up..Sign up Now!!!

Before it's to late:

http://www.southfloridafitnessbootcamp.com/payment-options/

Why Cardio Doesn't Work for Fat Loss

Why Cardio Doesn't Work for Fat Loss

By: Craig Ballantyne, CSCS, MS
Turbulence Training

Cardio exercise is such a strange thing. In theory, it should work
so perfectly well for all men and women, but as anyone who has
tried it knows, the practicality of it just doesn't add up.

After all, some men and women do cardio 6 hours, 9 hours, or more per week, and still have belly fat to burn. On the other hand, it works just fine for others.

British researchers wanted to get more insight into this paradox, and studied 35 overweight men and women, who weren't previously exercising.

(Reference: International Journal of Obesity 32: 177-184, 2008).

Subjects exercised 5 times per week for 12 weeks. That's a lot of
exercise, but it helped the subjects lose an average of 8.2 pounds, which is great - I was positively surprised by the results.

So cardio will work for some people, however, in my experience, it works best in young men, who need the help the least!

Back to the study, the variance in fat loss between individuals was huge. Check this out...

The best subject lost a staggering 32.3 pounds in 12 weeks, while the worst subject actually GAINED 3.74 pounds.

The scientists think they know where things went sour. They
classified the subjects into 2 groups, called the "Compensators"
and the "Non-compensators".

The Compensators were hungrier, and as a result consumed an extra 268 calories per day, all but wiping out their cardio efforts.

Therefore, the Compensators lost the least amount of weight, and scientists believe that was due to the huge "compensatory" increase in appetite experienced by this group.

Does your appetite increase when you do slow cardio? If it does,
research shows it will ruin your cardio efforts.

So if your cardio program is not working for you, check your
appetite and calorie intake to see if you are "compensating" for
your efforts. If you are, you might be better off using a program
of high-intensity resistance and interval training (i.e. Turbulence Training) for your weight loss efforts.

As Australian Professor Steve Boucher has shown in research,
interval training increases hormones called catecholamines. And
increased catecholamines can reduce appetite, among other fat-
burning benefits.

In the real world, few people lose 33 pounds after 12 weeks of
cardio. Heck, few even achieve an average weight loss of 8 pounds with aerobic exercise.

So again, check your appetite, and consider giving high-intensity
exercise a go for your next workout program.

Beat the curse of cardio with high-intensity Turbulence Training.

Is Will Smith Joining Boot Camp?

Please watch the video... and then scroll down:




Our Pembroke Pines Indoor Class Starts Monday:
http://www.southfloridafitnessbootcamp.com/payment-options/


Are you really trying to reach your fitness goals...if not...this class is not for you.

We are going to sweat...We are going to work...

See you Monday

All Other Locations:
CAMPS for 2009 are 3 times per week for 4 weeks and are $257.

In Miami David Kennedy Park 6:15, 7am( 2160 S Bayshore Dr)
In Miami Beach Flamingo Park 6:15am Tues and Thur (Sat 8am)
In Miami Lakes at Royal Oaks Park 7:45pm Mon-Wed-Thur 7:45pm
In Pembroke Pines 6:30pm at Brian Piccolo Park.. Mon-Wed-Thur
In Aventura at Highland Oaks Park Mon-Wed-Fri at 11:15am


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