Miami's Fitness Boot Camp program works all ten areas of fitness, which include Cardiovascular and Respiratory endurance, stamina, strength, flexibility, power speed, coordination, agility, balance and accuracy. Boot Camp is an incredibly effective method of burning fat and building muscle.
We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine all elements of traditional workouts and more....
Why train this hard? Which place do I want to be in? Time, aging, and lifestyle conspire to put us in long term care homes and alike. The harder we pull toward the elite side of the continuum, the less close we are to the nursing home.
All Fitness Levels Welcomed Boot Camp Benefits & Results:
Get Rid of Negative Thoughts and Habits**
Reduction in Body Fat**
Increase in Strength and Conditioning**
Lose your gut while losing inches**
Lose up to 10 to 15 lbs**
Improve Core and Lower Back Strength**
Get Motivated and Gain Confidence**
Sunday, August 26, 2007
Sunday, August 19, 2007
High Reps don't work for fat loss? by AC
High Reps don't work for fat loss?
Q: Why do you recommend sets of 12+ reps in some stages of the BootCamp program? It makes sense that heavier weights in the 5-6 RM zone will require more muscular work and therefore burn more calories right?
A: It makes sense that it would burn more calories during the set -- but it doesn't necessarily make that the only factor in burning more calories overall. Remember - my goal with the bootcamp program is ... wait for it... the AFTERBURN (the clue is in the title).
It's a fat loss specific program -- not a weight training program that has fat loss as a side effect. The primary effect of the bootcamp routine is to elevate metabolism. I'm looking at how many calories are burned because of the workout (incuding during and after) - not just during the workout.
Check out this study:
Murphy and Schwarzkopf
Effects of standard set and circuit weight training on excess post-exercise oxygen consumption
The Journal of Applied Sport Science Research (JASSR), 6(2) 1992
The researchers compared the short term EPOC effect of two resistance training modalities.
A standard weight training program using 80% of RM (3 sets of six exercises to failure -120s between sets) and a Circuit based weight training program using 50% RM (3 sets of 10-12 reps of six exercises – 30s between sets).
The circuit training group used less load, and trained for less time yet had a significantly higher and longer EPOC effect. Basically – there were more calories burned with the shorter, lighter workout when you factored in the EPOC.
Now I agree that this seems counter intuitive – but I think we need to look at the overall density and metabolic demand of the circuit workout. Yes - a set of six heavy reps will burn more calories than 6 lighter reps -- but what happens when we do 12 lighter reps?
Despite using lower weights – when we use higher reps (i.e. a longer exposure to the stimulus) and shorter rest periods – the intensity of the circuit (289 kilograms per minute) was greater than that of the standard weight training (106 kilograms per minute). I think this “real world” intensity is a more accurate measure in fat loss training than using a % RM.
It’s pretty obvious that with the same rep range and rest periods – higher loads will burn more calories – but to maximize total caloric burn we need to stop focusing on traditional resistance training and focus on “metabolic resistance training”.
KEEP READING....
High Reps don't work for fat loss? (Part Two)
A more recent study on EPOC –
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
- Concluded that a circuit based weight training routine consisting of 4 exercises resulted in an EPOC that lasted 38 hours and metabolism was significantly elevated over the baseline measurement taken on a non-training day.
It's also important to note that the effect of weight training may have an as yet unknown effect on EPOC when compared to other forms of exercise. This study:
Braun WA, Hawthorne WE, Markofski MM.
Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption.
Eur J Appl Physiol. 2005 Aug;94(5-6):500-4.
- Compared treadmill exercise and circuit weight training at the same oxygen consumption intensity (ie the exercise programs were effectively matched) and found a higher EPOC in the short term with the circuit group.
Another study on EPOC:>
Børsheim E, Bahr R
Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.
Sports Med. 2003;33(14):1037-60
noted that "The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise."
I would agree with that - however "hard" isn't just determined by load. And load isn’t the primary factor when we’re looking to generate fat loss.
Does all this seem GREEK?
Well all these studies show and prove that my bootcamp style workout by time in a circuit is the most efficient for Fat Loss versus traditional strength training.
See you in Boot Camp this week
Q: Why do you recommend sets of 12+ reps in some stages of the BootCamp program? It makes sense that heavier weights in the 5-6 RM zone will require more muscular work and therefore burn more calories right?
A: It makes sense that it would burn more calories during the set -- but it doesn't necessarily make that the only factor in burning more calories overall. Remember - my goal with the bootcamp program is ... wait for it... the AFTERBURN (the clue is in the title).
It's a fat loss specific program -- not a weight training program that has fat loss as a side effect. The primary effect of the bootcamp routine is to elevate metabolism. I'm looking at how many calories are burned because of the workout (incuding during and after) - not just during the workout.
Check out this study:
Murphy and Schwarzkopf
Effects of standard set and circuit weight training on excess post-exercise oxygen consumption
The Journal of Applied Sport Science Research (JASSR), 6(2) 1992
The researchers compared the short term EPOC effect of two resistance training modalities.
A standard weight training program using 80% of RM (3 sets of six exercises to failure -120s between sets) and a Circuit based weight training program using 50% RM (3 sets of 10-12 reps of six exercises – 30s between sets).
The circuit training group used less load, and trained for less time yet had a significantly higher and longer EPOC effect. Basically – there were more calories burned with the shorter, lighter workout when you factored in the EPOC.
Now I agree that this seems counter intuitive – but I think we need to look at the overall density and metabolic demand of the circuit workout. Yes - a set of six heavy reps will burn more calories than 6 lighter reps -- but what happens when we do 12 lighter reps?
Despite using lower weights – when we use higher reps (i.e. a longer exposure to the stimulus) and shorter rest periods – the intensity of the circuit (289 kilograms per minute) was greater than that of the standard weight training (106 kilograms per minute). I think this “real world” intensity is a more accurate measure in fat loss training than using a % RM.
It’s pretty obvious that with the same rep range and rest periods – higher loads will burn more calories – but to maximize total caloric burn we need to stop focusing on traditional resistance training and focus on “metabolic resistance training”.
KEEP READING....
High Reps don't work for fat loss? (Part Two)
A more recent study on EPOC –
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
- Concluded that a circuit based weight training routine consisting of 4 exercises resulted in an EPOC that lasted 38 hours and metabolism was significantly elevated over the baseline measurement taken on a non-training day.
It's also important to note that the effect of weight training may have an as yet unknown effect on EPOC when compared to other forms of exercise. This study:
Braun WA, Hawthorne WE, Markofski MM.
Acute EPOC response in women to circuit training and treadmill exercise of matched oxygen consumption.
Eur J Appl Physiol. 2005 Aug;94(5-6):500-4.
- Compared treadmill exercise and circuit weight training at the same oxygen consumption intensity (ie the exercise programs were effectively matched) and found a higher EPOC in the short term with the circuit group.
Another study on EPOC:>
Børsheim E, Bahr R
Effect of exercise intensity, duration and mode on post-exercise oxygen consumption.
Sports Med. 2003;33(14):1037-60
noted that "The relationships between the intensity and duration of resistance exercise and the magnitude and duration of EPOC have not been determined, but a more prolonged and substantial EPOC has been found after hard- versus moderate-resistance exercise."
I would agree with that - however "hard" isn't just determined by load. And load isn’t the primary factor when we’re looking to generate fat loss.
Does all this seem GREEK?
Well all these studies show and prove that my bootcamp style workout by time in a circuit is the most efficient for Fat Loss versus traditional strength training.
See you in Boot Camp this week
Sunday, July 29, 2007
Metabolism Makeover
Dear Freind,
Be one of the first to sign up for our NEW program
The Metabolism Makeover
"Stop Messing Around with the 'Next Big Diet'
When You Can Cash-in On the Simplest, Easiest and Probably the Most Overlooked Way to Speed Up Your Metabolism
Day After Day And Week After Week...
Without Looking For A New Diet Plan"
Fact: It's Easier to Make your Metabolism go Lightning Fast Eating Food You Like than Switching from One Diet to the Next .
The Difference?
With Yo-Yo Dieting you lose weight and gain it back, with the Metabolism Makeover You lose it for LIFE.
Here's Where You Learn Exactly How...
Why starving yourself is making you fat!
Simple strategies designed to KEEP the weight OFF forever!
The keys to eating the foods you love and still lose weight!
Foods you must eat to keep your energy levels high all day!
The tried and true method to flat and sexy abs!
click here for more...
Be one of the first to sign up for our NEW program
The Metabolism Makeover
"Stop Messing Around with the 'Next Big Diet'
When You Can Cash-in On the Simplest, Easiest and Probably the Most Overlooked Way to Speed Up Your Metabolism
Day After Day And Week After Week...
Without Looking For A New Diet Plan"
Fact: It's Easier to Make your Metabolism go Lightning Fast Eating Food You Like than Switching from One Diet to the Next .
The Difference?
With Yo-Yo Dieting you lose weight and gain it back, with the Metabolism Makeover You lose it for LIFE.
Here's Where You Learn Exactly How...
Why starving yourself is making you fat!
Simple strategies designed to KEEP the weight OFF forever!
The keys to eating the foods you love and still lose weight!
Foods you must eat to keep your energy levels high all day!
The tried and true method to flat and sexy abs!
click here for more...
Sign Up For Boot Camp
Say Goodbye To Long, Slow Boring Cardio Exercises and Start Incinerating Maximum Body Fat In Minimum Time With Killer Workouts You Can Do Right At The Park In 45 Minutes Or Less...
http://www.MiamiFitnessBootCamp.com
In Our Fitness Boot Camp In Miami,You Can Now Lose Fat While Gaining Muscle At The Same Time With Just 3 Short, (But Intense) Workouts A Week"
http://www.MiamiFitnessBootCamp.com
If you are interested in fat loss as quickly as possible, using simple workout routines that can easily be done first thing in the morning, without endless hours of cardio exercise, fancy equipment or expensive supplements, then this will be the most important step you ever take in your entire life.
http://www.MiamiFitnessBootCamp.com
Discover why you must change your workout programs frequently in order to maximize your results, and learn exactly how often you'll need to vary your workouts. You'll also learn the fascinating details of the science behind the Boot camp Fitness Workout so you'll understand the reasons why these workouts are so effective.
Register Today!!!
http://www.MiamiFitnessBootCamp.com
http://www.MiamiFitnessBootCamp.com
In Our Fitness Boot Camp In Miami,You Can Now Lose Fat While Gaining Muscle At The Same Time With Just 3 Short, (But Intense) Workouts A Week"
http://www.MiamiFitnessBootCamp.com
If you are interested in fat loss as quickly as possible, using simple workout routines that can easily be done first thing in the morning, without endless hours of cardio exercise, fancy equipment or expensive supplements, then this will be the most important step you ever take in your entire life.
http://www.MiamiFitnessBootCamp.com
Discover why you must change your workout programs frequently in order to maximize your results, and learn exactly how often you'll need to vary your workouts. You'll also learn the fascinating details of the science behind the Boot camp Fitness Workout so you'll understand the reasons why these workouts are so effective.
Register Today!!!
http://www.MiamiFitnessBootCamp.com
Saturday, July 21, 2007
Metabolism Makeover
Be one of the first to sign up for our NEW program
The Metabolism Makeover
"Stop Messing Around with the 'Next Big Diet'
When You Can Cash-in On the Simplest, Easiest and Probably the Most Overlooked Way to Speed Up Your Metabolism
Day After Day And Week After Week...
Without Looking For A New Diet Plan"
Fact: It's Easier to Make your Metabolism go Lightning Fast Eating Food You Like than Switching from One Diet to the Next .
The Difference?
With Yo-Yo Dieting you lose weight and gain it back, with the Metabolism Makeover You lose it for LIFE.
Here's Where You Learn Exactly How...
Why starving yourself is making you fat!
Simple strategies designed to KEEP the weight OFF forever!
The keys to eating the foods you love and still lose weight!
Foods you must eat to keep your energy levels high all day!
The tried and true method to flat and sexy abs!
click here for more...
The Metabolism Makeover
"Stop Messing Around with the 'Next Big Diet'
When You Can Cash-in On the Simplest, Easiest and Probably the Most Overlooked Way to Speed Up Your Metabolism
Day After Day And Week After Week...
Without Looking For A New Diet Plan"
Fact: It's Easier to Make your Metabolism go Lightning Fast Eating Food You Like than Switching from One Diet to the Next .
The Difference?
With Yo-Yo Dieting you lose weight and gain it back, with the Metabolism Makeover You lose it for LIFE.
Here's Where You Learn Exactly How...
Why starving yourself is making you fat!
Simple strategies designed to KEEP the weight OFF forever!
The keys to eating the foods you love and still lose weight!
Foods you must eat to keep your energy levels high all day!
The tried and true method to flat and sexy abs!
click here for more...
Wednesday, July 18, 2007
SALSA for Weight Loss?
In physical exercise, aerobic exercise is literally means "with oxygen", and refers to the use of oxygen in muscles' energy-generating process. Aerobic exercise, which is also referred to as Cardio, includes any type of exercise, typically those performed at moderate levels of intensity for extended periods of time, that maintain an increased heart rate. In such exercise, oxygen is used to "burn" fats and glucose.
“But why do people think they have to get on a treadmill or bike at the gym to do their Cardio?” says Rafael Moret,CSCS, President of Results 4 Sure Personal Training (www.Results4Sure.com). “After a while walking on the treadmill or riding the bike at the gym is boring, and you don’t want that”. People should only do their cardio indoors once per week, the rest of the aerobic workout should come from an outside activity. People want to have fun with their workouts and develop habits that will become part of their lifestyle. “Salsa Dancing, not Salsa Aerobics, is the one that we encourage the most.” Salsa is a dance that can evoke the wild, untamed spirit in us all. If you’re tired of going to the gym, tired of working out to music that doesn't inspire you, then why not dance and get a great workout at the same time to music you’ll love. It is perfect for those who want to burn calories and learn Latin dancing at the same time!
“The reason we encourage dance class vs. aerobic class is because of the Lifestyle enhancing qualities it provides,” says Moret. Exercising has to be part of your life not just a phase, if you are looking to lose weight or simple stay in shape. Sometimes, aerobic classes are very repetitious and don’t actually teach skills you can use on the Dance floor, which create a lifestyle that people will enjoy and not seem like its work, and that guarantees weight loss and good cardiovascular activity. SALSA is hot, sexy, fun and easy to follow. Salsa is absolutely captivating for those who dance, and for those who observe.
Want to know what kind of results you can expect? Well, in a 1hour class the average person can burn 300-600 calories. That is about the same amount of calories you would burn in a traditional “Spinning” class or 1 hour on cross trainer with heavy resistance.“
When our clients live in the South Florida area we send them to Tony at Salsabor Tropical (www.SalsaborTropical.com ).For our Central Florida clients we refer them to Eric at Universal Mambo (www.UniversalMambo.com ).” says Rafael. “Our clients expect results that will last a lifetime and we provide that be helping them develop a better lifestyle”.Are you ready to take action? Are you ready to investin your “life insurance policy that pays you duringYOUR lifetime?”If so, click below. I'm standing by to help younow!Simply click on the link below and take your FREE Personal Training Consultation!
http://inshape1.com/Moret/free.htm
“But why do people think they have to get on a treadmill or bike at the gym to do their Cardio?” says Rafael Moret,CSCS, President of Results 4 Sure Personal Training (www.Results4Sure.com). “After a while walking on the treadmill or riding the bike at the gym is boring, and you don’t want that”. People should only do their cardio indoors once per week, the rest of the aerobic workout should come from an outside activity. People want to have fun with their workouts and develop habits that will become part of their lifestyle. “Salsa Dancing, not Salsa Aerobics, is the one that we encourage the most.” Salsa is a dance that can evoke the wild, untamed spirit in us all. If you’re tired of going to the gym, tired of working out to music that doesn't inspire you, then why not dance and get a great workout at the same time to music you’ll love. It is perfect for those who want to burn calories and learn Latin dancing at the same time!
“The reason we encourage dance class vs. aerobic class is because of the Lifestyle enhancing qualities it provides,” says Moret. Exercising has to be part of your life not just a phase, if you are looking to lose weight or simple stay in shape. Sometimes, aerobic classes are very repetitious and don’t actually teach skills you can use on the Dance floor, which create a lifestyle that people will enjoy and not seem like its work, and that guarantees weight loss and good cardiovascular activity. SALSA is hot, sexy, fun and easy to follow. Salsa is absolutely captivating for those who dance, and for those who observe.
Want to know what kind of results you can expect? Well, in a 1hour class the average person can burn 300-600 calories. That is about the same amount of calories you would burn in a traditional “Spinning” class or 1 hour on cross trainer with heavy resistance.“
When our clients live in the South Florida area we send them to Tony at Salsabor Tropical (www.SalsaborTropical.com ).For our Central Florida clients we refer them to Eric at Universal Mambo (www.UniversalMambo.com ).” says Rafael. “Our clients expect results that will last a lifetime and we provide that be helping them develop a better lifestyle”.Are you ready to take action? Are you ready to investin your “life insurance policy that pays you duringYOUR lifetime?”If so, click below. I'm standing by to help younow!Simply click on the link below and take your FREE Personal Training Consultation!
http://inshape1.com/Moret/free.htm
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