Boost Your Metabolic Rate with MRT Workouts (Equation inside)

Hi Everyone

 

Rafael here again, with a Guest newsletter from Craig Ballantyne

 

Enjoy:

 

My friend Jillian Michaels (of Biggest Loser fame) just sent me a great email that shows us how to calculate the # of calories you burn each day. It starts with knowing your Basal Metabolic Rate (BMR).

Now your BRM is the # of calories that you’d burn if you were to put your feet up on the couch and watch movies or football games all day – but we’ve NEVER done that, right?

But even when you “do nothing”, your brain, muscles, digestive system, kidneys, liver and all those goodies are still burning calories – and yes, even fat.

Not everyone has the same BMR, of course. My BMR is higher than my mom’s, for example, because it is influenced by age, gender, weight, and the amount of “turbulence” you put on your body with training – it will be higher with Metabolic Resistance Training!

Here are 2 great formulas for calculating your BMR.

wt = weight in pound s
ht = height in inches

MALE: 66 + (6.3 × wt) + (12.9 × ht) – (6.8 × age in years)

FEMALE: 655 + (4.3 × wt) + (4.7 × ht) – (4.7 × age in years)

My BMR = 1838 calories

My mom’s BMR = 1305 calories (Sorry mom!)

That means I need to eat 1838 calories per day just to maintain my bodyweight, even if I was on the couch all day.

But here’s the GREAT news.

According to Jillian, your BMR is still only 75% of your total daily calorie burning, so you have plenty of ways to boost your metabolic rate, such as metabolic resistance training workouts.

And I've got a doozy for you today.

But first you might be asking, "What are metabolic workouts?"

Well, almost every TT program meets this definition. Anytime you do:

- moderately heavy resistance training
- in supersets or circuits 
- dramatically elevating your heart rate
- maximizing calorie burn
- while using "insufficient recovery" between exercises

...then you are doing metabolic resistance training.

And that works dramatically for fast fat loss WITHOUT long, slow, boring cardio.

For years and years Turbulence Training has helped tens of thousands of men and woman transform their bodies, lose belly fat, and gain lean muscle with little or NO-equipment.

For over a year my trademarked Metabolic Resistance Training program has been the Hottest Workout in the World, but a lot has changed since then. We’ve added the 4-number tempo to our training, squeeze techniques, and new exercises.

Recent research published in Applied Physiology Nutrition and Metabolism found that we can increase anaerobic energy expenditure and post-exercise oxygen consumption by using longer lifting tempos for a given number of repetitions. W e’ve increased the time under tension for certain exercises and you’re going to feel it in your metabolic response and fat loss to this program.

(Appl Physiol Nutr Metab. 2012 Mar 8. The effect of time-under-tension and weight lifting cadence on aerobic, anaerobic, and recovery energy expenditures: 3 submaximal sets.Scott C.B., et al.)

Let’s get you lean and ripped even faster with TT MRT 2.0.

You'll get MRT circuits like this one:

1A) Narrow Stance Barbell Squat or DB Goblet Squat – 10 reps (2-0-2-0)
1B) DB Row – 12 reps per side (1-0-1-1)
1C) DB Low-Incline Press – 8 reps (3-0-2-0)
• Rest 1 minute before repeating 2 more times.

And my brand new "Punisher X" bodyweight system to end Workout A.

Plus a gigantic Metabolic Conditioning Circuit in workout B.

More MRT in Workout C.

And a final workout challenge in Worko ut D.

Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts

I'll warn you first though, these are INTENSE workouts. That's
because the goal of TT Metabolic Resistance Training is to
elevate your "in-workout and after-workout" calorie burning.

Whereas with monotonous cardio workouts, no matter how long
or how fast you run, you'll never get the same "after-burn"
effect - and you'll pound down your knees and low back
from overuse training. (Another reason cardio sucks.)

These workouts will kick your butt and leave your muscles
burning MEGA-calories for hours - even days - afterward.

That's what sets Turbulence Training apart from long, slow,
boring cardio workouts.

Not only will you burn fat faster than cardio, you'll ALSO
build lean, sexy muscle - all at the SAME time.

Get ready to use a few new exercises and a few training
methods you've NEVER used before to elevated in-workout and
after-workout calorie burning.

(And to perhaps CURSE ME like you've never cursed me before.)

Get the NEW Metabolic Resistance Training program here <= plus two FREE workouts

Bring on the metabolism boosting workouts,

Craig Ballantyne, CTT
Certified Turbulence Trainer

 

 

HEY EVERYONE, Rafael again

 

Hope this helped you out, leave us your thoughts and comments

--
Rafael

The Boot Camp Rebel

 

PS - This is just a quick special email to help you kick-off 2013 with maximum fat burning.

Get the NEW MRT Workouts this week only <= Expires Thursday

Friday Afternoon Motivation

 People the Weekend is Here

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

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

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

BOOM!

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

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

Ok Here We Go

PEOPLE 

Have an AWESOME Friday!!

Rafael

The Boot Camp Rebel

http://ratedrfitness.com

ONE MORE FOR THE ROAD:

-

First Afternoon Motivation of 2013

 Hey Everyone

 

I case the NEW YEAR is not motivation enough:

 

 

 

 

 

 

BTW...don't forget we start early morning classes at 6am and 8am on Monday

 

Rafael

The Boot Camp Rebel

 

Join the Fun on our Facebook pages:

http://www.facebook.com/soflafitnessbootcamp

http://www.facebook.com/addictedtobootcamp

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

Kekich Credo, number 76 it says:

"I will do this" is the only attitude that works. "I'll try" or "I think" doesn't work.-

Fitness Is More Than a New Year Resolution

One of the most common new year resolutions is to get in shape. You've probably heard countless friends and family talk about how they're going to join a gym or start a new weight loss routine for the new year.

 

But fitness is too important to just leave it to a new year resolution. It is important to have a year-round fitness routine which adapts to the changing needs of your body and lifestyle. Starting a fitness routine now is the best way to set yourself on the right path. It's not just about making promises to yourself that come the new year things will change, it's about getting actual results from a properly planned routine of exercise.

 

It can be all too easy to put off starting a fat loss plan and it takes real willpower to make that change today. There can be many excuses that pop into your mind about why you can't start changing your body and losing weight immediately. But your health is too important to leave to chance. The quicker you start a well-planned fitness routine, the sooner you'll see real results. These results will spur you on to push harder, eat better, and increase the amount of effort you're putting into your weight loss routine.

 

"Many people have tried different ways to get in shape, and one of the most effective is a fitness bootcamp" says Rafael Moret, the owner of Rated "R" Fitness bootcamp. This kind of environment provides not only the right equipment to help your fitness routine, but also the motivation, encouragement, and fun. Instead of a solitary exercise routine in a corner of the gym, you can be training with properly qualified bootcamp fitness instructors on a purpose-built facility with other people who share the same goals as you.

 

You can push your body a lot harder when a professional is setting your targets, because you'll be safe in the knowledge that they're not only medically sound for you to take part in, but also realistic for your fitness level. After starting training, you will find you lose fat and increase muscle tissue. And this increase in muscle tissue means your body will burn more calories when you're resting, making it easier to keep fat off your body.

 

It's possible to burn far more calories in one bootcamp session than in a standard low-intensity gym workout. You benefit from seeing the results faster, which will improve your motivation and determination to stay in shape. Bootcamp workouts have been shown to lower stress and help people enjoy their lives.

 

It will come at a much lower cost than a personal trainer, so there's no worrying about the cost of getting involved and starting right now. It's a surprisingly low-cost way of getting fit. When scheduling bootcamp sessions, they can fit around your work commitments. It is the fastest way to get in shape and see some serious fat loss. Many people have tried a lot of different ideas from fad diets to low-intensity gym sessions before trying the bootcamp approach. But it's this type of exercise that has sen them lose weight and increase the strength of their heart.

It's a good idea to speak with a bootcamp instructor about your fitness history and future goals so your targets and activities can be set appropriately. Instead of just making a new year's resolution you should start a bootcamp routine today!

 

 

 

 

You can get more information and details at http://www.ratedRfitness.com

Article Source: http://EzineArticles.com/7427266 , http://EzineArticles.com/7427266

NEW Approach HALTS Holiday Weight Gain

 New Approach to Halt Weight Gain

by Mike Whitfield, CTT

Every year, from Thanksgiving through Christmas, I would really

"cut loose" on my food and because I'm a Whitfield, I gained

a lot of weight rapidly.

In fact, one year I gained almost 18 pounds in 7 weeks! Then,

I had to work like crazy to get it back off in January. I still remember

showing up to my relative's Christmas parties and feeling

everyone stare at me. I was totally embarrassed.

I would fight this battle year after year and it was frustrating.

But soon, I discovered that these special metabolic finisher

workouts I created for my own clients would help me HALT

my weight gain once and for all.

I experimented with doing metabolic resistance training workouts

and then performing these short 6-minute (or less) high

intensity finishers on my "off days". I would do them in my

backyard or even in my living room if it was too cold outside.

Finally, I realized when January came around, I wouldn't have to

start over. I had kept my weight off for once.

My favorite finishers are superset finishers because they don't

require me to remember much (ha). I especially liked the countdown

style finishers like this one:

Do the following superset, resting only when needed. In the first

superset, you will perform 8 reps of each exercise. In the next superset,

you will perform 7 reps of each. Continue in this fashion until you

complete 1 rep of each exercise.

Lunge Jumps or Alternating Lunges (8/side...1/side)

Decline Triple Stop Pushup (8...1)

You can get the rest of the Superset Finishers here

Each finisher in the manual is short, but intense. And I guarantee

that if you use these this year, you'll stay lean (or get LEANER).

And because I understand your frustration with this time of

year (because I've been there much like you), I'm giving you

a special offer this week.

You'll get the Finisher Supersets Manual PLUS Metabolic Countdown,

a 4-week metabolic resistance training program that ends with

a countdown finisher to blast even more fat...

... for just $7.

And to make sure you dominate your battle against weight

gain this year, I'm even throwing the same nutrition plan I

have used myself and with men and women who won the Turbulence

Training Contest.

HALT weight gain once and for all <== Just $7

I know what it's like to battle weight gain year after year.

And with these finishers, you'll finally win that battle.

Trust me, if a former fat guy can do it, you can too,

Rafael

The Boot Camp Rebel

P.S. Along with the Superset Finisher Workouts, you'll also get

a 4-week metabolic resistance training program, and my special

nutrition approach that allow you to enjoy yourself this year

AND get leaner.

The 1-2-3 Punch to avoid weight gain for $7

You got this.

Best Metabolic Workout Plan

Hey Everyone

So cool stuff for you:

Best Metabolic Workout Plan

By Craig Ballantyne

The latest Men's Health magazine contained a shocking research
study stat.

According to the article, you can boost your sleeping metabolic
rate by 8 percent more than normal IF you workout with heavier
weights.

That adds up to over 5 pounds per year...and it's why I'm a big fan
of creating intense Turbulence Training workouts for BOTH men and
women for rapid fat loss.

If you don't challenge yourself with exercises in the 6-8 rep range
then you're leaving your metabolic burn boost benefit on the table.

Don't make that mistake.

To get maximum results, you need to use a fat loss workout system
like this:

Step #1 - Bodyweight Warm-up

Step #2 - Metabolic Resistance Training (sets of 8 reps)

Step #3 - Metabolic Conditioning Training (higher reps) or Intervals

Let's say you only had 20 minutes to workout.

You could do this 20-minute metabolic boosting TT workout:

MRT: Metabolic Resistance Training
- 8 reps per exercise (per side, if applicable)
- No rest between exercises
- 60 second rest at the end of the circuit
- Repeat for 3 rounds

1A) Goblet Squat or Narrow-Stance Barbell Squat
1B) DB Row or TRX Rows
1C) DB Incline Press or Decline Spiderman Pushups (try with TRX)
1D) Goblet Bulgarian Split Squat

Take a 2 minute break and then move on to MCT.

MCT: Metabolic Conditioning Training
- 40 seconds per exercise (per side, if applicable)
- Rest 20 seconds between exercises
- Repeat for 6 minutes straight

2A) Kettlebell Swings
2B) DB Lunge or Prisoner Lunge
2C) Elevated Pushups (switch sides after 20 seconds) or TRX Rows

That's it, short and metabolically-boosting-calorie-burning sweet.

If you liked that, you'll love the complete Metabolic Workouts
package and Bodyweight Bonuses that you'll get in the
Turbulence Training Black Friday Sale.

This is the best Black Friday sale that you're going to get
anywhere at anytime, and you don't have to camp out all night
at Wal-Mart to do so.

Grab all 13 classic TT Workouts for 93% off the regular price.

There's never been a deal like this before, AND you get access
to all the TT Metabolic Resistance Training fat burning workouts.

The complete package includes:

1) The Bodyweight Cardio Pack
2) TT MRT 1.0 and TT MRT 2.0 (2 of the most popular TT workouts)
3) TT for Beginners and Total Torso Training
4) TT Thermogenic-30 (The 2012 Workout of the Year)

************

Thanks so much and have a great weekend,

Rafael

The Boot Camp Rebel

What is in your food?

Happy Monday I hope you got an awesome weekend.... I just finished reading the results from everyone finishing week 2 of the Unwrap a new you in 8 weeks plan. 2 more 5lbs losers...and 3 people lost 3 more pounds...BOOM!!! People...at this rate how can they NOT unwrap a new body on Christmas day... I hope you are getting the results you are looking for, and if you are not...maybe it's time to take action. On to WHAT'S IN YOUR FOOD... I always tend to teach you about carbs, protein and fat...how much you should have...but I don't think I have touched on this subject enough What is actually in the food Garden burgers. Power bars. Protein brownies. Bottled water that makes you thin, young and smart. And we used to wonder what they put in Pop Rocks... These days it’s hard for even die-hard foodies to know what they’re eating or drinking. That’s because food has changed from something that didn’t need a modifier – if it walked, swam, flew or grew out of the ground, it was food – to something that stopped off at Mr. Burns’ nuclear plant on the way to your plate. Did you know that 70% of the Ground Beef in the USA has pink slime...and did you know that all of that pink slime is treated with AMMONIA?

Pink Slime - 70% of America's Beef is Treated with Ammonia

Still drinking coca cola? Watch this!

How Do They Make It - Chicken Nuggets

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