1 Pound At A Time

Common New Year Goal Setting Obstacles and How to Maneuver around Them

2014-12-29T19:24:00.000-08:00

Rafael here with another post on New Year Resolutions.

At South Florida Fitness Bootcamp we are getting ready for everyone wanting to start the New Year with fitness on their mind.

Many people have issues with goal setting due to setting limiting obstacles in their own way. Some of the most common barriers to goals setting involve fear and lack of belief in yourself enough to even set a goal, much less follow steps toward achieving them. Perhaps if you know some of the most common goal setting obstacles you can work toward overcoming them.

You Don’t Want What You Think You Want
Some goals are set because other people want them for you. If you don’t really want what you say you want, it will be very difficult to set a goal for that thing. Be sure that you’ve set the goals for the right reasons and that it’s something you really want. Write down the pros and cons of any goal and know why you want to achieve that result before setting it in stone.

You Don’t Truly Understand the Importance of Goal Setting
Many people think goal setting is just hocus pocus and doesn’t really work. If you don’t really understand the power behind appropriate goal setting, it can be hard to take the time out of your day to truly set a goal. To understand the importance of goal setting, read several books about success and you’ll find that the most successful people set realistic goals, and then worked that goal into their schedule every single day. Even people who experience “overnight success” didn’t really achieve everything overnight. It was many nights of following a plan that brought results.

You’re Not Really Sure How to Set a Reasonable Goal
If you’ve actually tried to set a goal before but didn’t experience results, it’s probably because you just don’t know how to set a goal. It’s not as easy as just writing down a dream. Goals aren’t dreams. They are realistic, specific, achievable end results that you want to see. Take the time to learn the best goal setting techniques in order to experience goal setting success.

You’re Scared of Failure
Many people do not bother setting goals because they have a self-limiting belief that they’ll fail anyway. Therefore, if they do not set a goal, they won’t have to be a failure. But remember that the idea of planning to succeed over planning to fail is realistic. No goal setting is a recipe for failure; goal setting is a recipe for success. When you accept that you can only achieve real success through goal setting, you’ll overcome this obstacle.

You’re Afraid of Judgment
Sometimes people are scared to set a goal for something because they see it as outrageous. For instance, let’s say that you want to go back to college to get a Master’s degree, or you want to start your own business. You fear that if you set that goal, and other people know about the goal they’ll judge you harshly for wanting it or for some other imagined issue. If you are worried about what others think of you, it’s time to dig deep inside yourself and get over it. The truth is, what you think of yourself is more important than anything else. When you stop judging yourself, you’ll stop worrying about the judgment of others.

You’re Afraid of Success
Believe it or not, some people are literally afraid of success. They feel too much pressure surrounding success to actually make goals to be successful. They are more comfortable in their role as someone who is not successful or who is “normal” instead of as someone who sets a goal, works toward achieving it, and is seen as a success. The truth is, there will always be people who want to tear you down once you achieve some success, but the saddest thing in life is regretting not doing something. Most people regret the things they did not do, more than the things they did do - right or wrong.

HAPPY NEW YEAR
From South Florida Fitness Bootcamp
#itsnotjustbootcamp

How to get your food prepped on Sunday(for less than $25)

2014-09-14T11:22:00.003-07:00

Happy Sunday ABF

Hope you are enjoying your weekend. Sunday for a lot of people is now football Sunday...for others it's time to relax but for everyone it should be to food prep!!

For some people this can be a lot of work, for some people this might seem impossible...but the truth is...

It's really simple.

Let me walk you though this easy process.

First you need to know how much food you should be eating. If you are not sure then we should meet very soon to get real numbers for you.

But for the easiest way, you should be eating every 3 hours give or take.

About 30 minute after you wake up should be meal #1

Now, get yourself a rice cooker if you don't have one (makes rice cooking a lot easier)

Oh...you don't eat rice? You are cutting carbs out cause you need to burn fat?

Sorry to bust your bubble...that alone won't work.

Ok..Start your rice cooking, at the same time put 3-4 pounds of chicken/fish/steak in the oven to cook. Season at your taste...but go for healthier options

You can >>>AT THE SAME TIME<<< bake or boil some veggies.

This will all take less than an hour

Now it's time to pack

SIMPLE!

But maybe you like more variety...maybe you want more options

Then it's is the same formula and just a little more WORK

Of course then we have to address COST $$$$$

Looks very very expensive to purchase and prep all this food

5lbs of Dry Rice cost $2.50-3.50

You can cook 20-24 cups of cooked rice from this

Now protein and veggies...I did a little price comparison (Publix, Whole Foods, and Fresh Market):

A dozen large eggs
Fresh Market: $1.79
Publix: $2.09
Whole Foods: $2.99

A dozen large organic eggs
Fresh Market: $4.19
Publix: $2.29-$4
Whole Foods: $4.99

Boneless chicken breasts:
Publix: $4.29 per pound/Greenwise $6.99
Whole Foods: $5.99 per pound
Fresh Market: $6.99 per pound

New York strip steak:
Fresh Market: $8.99 per pound
Publix: $8.99 per pound
Whole Foods: $9.99 per pound

Carrots:
Publix: $1.89 per pound
Whole Foods: $2.49 per pound
Fresh Market: $4.99 per 5-pound bag of organic (didn't have conventional)

Plum tomatoes:
Publix: $1.69 per pound
Fresh Market: $1.99 per pound
Whole foods: $2.99 per pound

Green peppers:
Publix: $1.49 per pound
Fresh Market: $1.99 per pound
Whole Foods: $1.99 per pound

Eggplant:
Fresh Market: $1.69 per pound
Publix: $1.99 per pound
Whole Foods: $2.49 per pound

SO...Rice, 1 dozen eggs, 2lbs of chicken, half pound steak, 3 pound of raw veggies

$22-$26 for 1 week of food (give or take) it should be less

So..about $25 and about an hour to an hour and a half of your time.

Is it really and I can't?

Sure there is more...protein shakes, other carbs...but he basics...can be done with that.

HAVE A GREAT SUNDAY!!!

Master Trainer Rafael

Make sure you do at least 2 things today...

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

What They NEVER Told You About Your Thyroid And Belly Fat

2014-06-10T09:35:00.001-07:00

It's Super Tuesday ABF (Awesome Bootcamp Family)

It's A Heat Game Night and that means we are kicking it up at Bootcamp during our 5pm class and Overtime During out M2A class at 6pm

We are also 3 Days from BOOTCAMP AFTER DARK!!!!

Now I know so many people and some of you...have a lot of THYROID and weight loss or weight gain questions....So enjoy this post and share your thoughts....

Q) I’ve heard a sluggish metabolism can be caused by a slow thyroid. What does that mean and how likely is it?
A) In 2007, when Oprah Winfrey announced that her constant struggles with weight gain were due to a thyroid condition, women all across North America started blaming their thyroid for their inability to lose weight. But is this truly the problem?
The thyroid is a butterfly-shaped gland located at the frontal base of our necks. It’s job is to regulate various aspects of our metabolisms from cell growth, to weight loss and gain, to reproductive function. It does this by way of the thyroid hormones: triiodothyronine (T3) and thyroxine (T4).

What is hypothyroidism?
Hypothyroid, or a slow thyroid, is a condition in which either the function of the thyroid or the effectiveness of the thyroid hormones is inadequate. There are several reasons why this may occur, and the treatment is not always the same for each person. They key thing is to work with a physician or endocrinologist (hormone specialist) who knows what to look for in many different ways.
The thyroid is often blamed for weight gain because that is one of the symptoms of this disorder. However, to truly have hypothyroidism a person must also display at least some of these other signs:
•   Dry, brittle, thinning hair
•   Swelling or puffiness under the eyes
•   Thick and swollen tongue
•   Rough, dry and flaky skin
•   Cold hands and feet to the touch
•   Persistent constipation
•   Slow heart rate, even though the person is not an athlete
•   Low basal body temperature: < 97.8F
•   Palpably enlarged thyroid gland
Further symptoms attributed to a “slow thyroid” include depression, low libido, fatigue, irritability, and memory loss.
The thing to keep in mind though is that these attributes can also be linked to other medical conditions like andropause or menopause – one needs to remember that our bodies are not closed systems; we have several hormones that work in conjunction with another to maintain a normal metabolism. If one hormone is out of sync, several others can be negatively affected. Alternatively, these suspected hypothyroid symptoms can be simply related to poor nutrition choices.

What tests can my doctor use to see if I have a slow thyroid?
In addition to looking at the symptoms listed above, your doctor will test your blood for levels of thyroid stimulating hormone or TSH. TSH is secreted from a part of your brain (your pituitary) that tells your thyroid to produce T3 and T4. If your thyroid is not making enough T3 and T4, your TSH levels will most likely be elevated.
According to the American Association of Clinical Endocrinologists 2006, normal levels of TSH should be between 0.3 and 3.0 mIU/L. However, other scientists have suggested that TSH levels above 2.0 mIU/L are considered “subclinical hypothyroidism” and should not be taken lightly; it may represent early hypothyroidism.
Some doctors will also measure levels of free T4 hormone, thyroid antibodies, and/or perform a thyroid scan to evaluate suspicious structural thyroid abnormalities if you have symptoms of hypothyroidism but normal levels of TSH.

What is the treatment for hypothyroidism?
If you are diagnosed with overt hypothyroidism (which isn’t all that common), your doctor will treat you with pharmaceutical thyroid hormone replacement.
On the other hand, if you’re found to have subclinical hypothyroidism (which is more common), your first line of treatment is nutritional:
•   Iodine insufficiency is one of the main culprits – approximately 150 µg/day of iodine can prevent hypothyroidism. Iodine is found in fish, iodized salt, dairy, whole eggs, strawberries, molasses and sea vegetables (kelp, dulse). However, with fears of salt intake, cholesterol in eggs, mercury in fish, and removal of iodine from food products, our consumption of iodine has decreased over the years. You can check your body iodine levels with a urine test.
•   Selenium is also important for normal thyroid function: onions, mushrooms, grains and brazil nuts are good sources.
•   Goitrogenic foods should also be avoided; these foods interfere with thyroid function and include soy foods, cruciferous vegetables (cabbage, broccoli, turnips, etc), and legumes. If you love broccoli, the good news is that cooking inactivates goitrogenic compounds found in these types of vegetables.

How common is hypothyroidism?
About 1 to 10% of adults have subclinical hypothyroidism – the more common cause of unexplained weight gain without severe overt hypothyroidism symptoms. It mostly occurs in women over 50, and people with low iodine intake. However, don’t be so quick to blame your thyroid for your weight gain blues.

The more likely reason for weight gain<<<<
Before you decide that your thyroid is the problem, look at if you’re doing everything right for an ideal body composition:
•   eating regularly
•   eating a balanced diet based on whole foods
•   taking a good multivitamin and mineral supplement
•   taking an essential fatty acid supplement (or eating foods high in EFAs)
•   avoiding sugar and alcohol
•   avoiding processed foods
•   exercising regularly
•   weight training
•   sitting less
If this isn’t the case, you may want to consider having your thyroid function tested with your doctor and match the results with clinical symptoms of hypothyroidism.
However, more often than not, your thyroid isn’t the issue. You either aren’t eating as well as you think you are, or you’re not exercising as effectively as you should be.

The answer to the first problem is to consult with a dietitian or certified nutritionist who can really help you identify insufficiencies with your diet and eating patterns.

For exercise, meet with a certified personal trainer to show you how to work out hard, yet safely, so you really burn fat and build muscle.

When you put these two lifestyle changes together and stick with them, failure is not an option: you WILL reach your goals and lose the weight. But remember, these changes take longer than a few days to take effect; you didn’t gain the weight in a week, and you won’t lose it in a week either. Stay with the program and make these changes lifelong habits. Oprah’s problems don’t have to be yours too.

Need more help??

Let set up a consultation...we will need about an hour or so...it's $97 for the consultation...But I will include all off the things you need...Your meal plan, what to do on the off days..supplements you may need later and so forth

You can click here to purchase the consultation and we will coordinate the time that works best to meet

HAVE A SUPER TUESDAY PEOPLE

Master Trainer Rafael

Make sure you do at least 2 things today...

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

3 Weird Memorial Day BBQ Tip

2014-05-29T07:06:00.001-07:00

By Kevin DiDonato MS, CSCS, CES

It's summer time and you know what that means: Barbecues!

There is just something special about hearing the sizzle of the meat…

The taste of roasted veggies…

And, of course, the time spent with family and friends.

But what you may not know is that meat that you are about to serve to your guests may be filled with cancer-causing chemicals….

Grilling Meat and Health
Typically, you think of grilling as a great way to cut down on the fat, and make your meal healthier.

But a recent study shows, when the juices or fat from the meat drips down and hits the hot coals, it produces a chemical – called polycyclic aromatic hydrocarbons (PAH).

PAH has been shown to cause cancer and other negative health impacts.

By grilling your meat and letting the juices run free, you run the risk of destroying not only your health - but everyone’s you’re grilling for.

So what can you do?

Here are THREE ways to cut down on dangerous PAH exposure…

1. Wrap It Up
If you want to cut down on PAH exposure, then you should wrap your meat in tinfoil before placing it on the grill.

This will prevent the juices and fat from falling onto the hot coals, and exposing you to this dangerous carcinogen.

Plus, it will create soft and tender meat that EVERYONE will enjoy!

2. Cook MORE Fish
Fish is a perfect food that should be INCREASED in everyone’s diet and cooks much faster than red meat does.

This decreases the amount of PAH that is produced, therefore reducing your overall exposure.

Besides that, fish such as salmon, mackerel, and other fatty fish, contain high levels of omega-3 fatty acids – like the kind in EFA Icon Krill oil – that may give you a double shot of health benefits.

3. Cook On the OPPOSITE End
If you really want to reduce PAH exposure, then you should cook with gas. However, if you MUST cook with charcoal, here is a bit of advice: move all the charcoal to one end and cook your food on the opposite end.

This will allow the juices to fall harmlessly below without hitting the hot coals, therefore cutting down on your exposure to PAH.

Three Ways to Create a Healthy BBQ
Summer time is the perfect time to get outside and BBQ with friends and family.

So be sure to include these THREE tips and significantly reduce your exposure to PAH.

This will keep you and your guests healthier and coming back for more!

Keep The Fat Burning Going All Summer With These Potent Nutrients >>

Burn 1,004 calories with THIS workout [photo PROOF]

2014-05-10T18:19:00.002-07:00

I’m not kidding. This workout burned 1,004 calories for a REAL user.

The best part? You won’t need ANY equipment OR a lot of time, either.

Use this workout to burn off:

- 5 slices of pizza

- An ENTIRE pint of Ben & Jerry’s Ice Cream

- Over 30 Girl Scout Cookies

- Over 10 Pancakes

Carb lovers rejoice…

Burn 1,004 calories with THIS workout ==>>NoEquipment

Here’s proof:

Whether you’re a weekend warrior or an advanced athlete, you’ll discover how to modify this workout to your fitness level, too.

Burn 1,004 calories with THIS workout ==>No Equipment

Rafael Moret

PS – You’ll also discover the #1 exercise of all time that burns the most fat (no, it’s not burpees!).

Click here to burn MORE fat in less time using the #1exercise

3 reasons you’re not losing fat

2014-05-08T07:22:00.000-07:00

You already know that you can’t out train a bad diet. That’s why you need a recipe, a plan to dice up your abs so you’ll feel confident to be seen on the beach. And it’s MORE than just a workout plan.

If you just “workout”, you could actually increase your cortisol, which will force your body to store more fat. You don’t want that.

You see it all the time. People work their butts off (figuratively that is, because at the end of the day their flabby butt is still there). They train and wonder ‘why am I not getting lean?’

Let me tell you why…three reasons:

#1 Backward Body Composition

People just like you and I trade fat for muscle as we age. This tanks our metabolism because our muscle is metabolically active while fat is dead ugly weight.

Unfortunately, it’s easier to lose muscle than it is to lose fat. Our bodies PREFER to use lean muscle tissue for energy over our belly fat.

But with a strategic combination of high intensity interval training, strength training and a nutrition plan that works synergistically with these workouts, you can actually force your body to harness belly fat as energy buy putting your metabolism into Afterburn.

Discover these “Afterburn” producing workouts andnutrition plan here

#2 Hormone Havoc

Fat storing hormones like cortisol wreak havoc with belly fat and in today’s high stress world this hormone is at an all time high. Hormones that can promote fat burning like growth hormone and testosterone (women should have a healthy level of testosterone as well) decline with age but can be naturally boosted with the right kind of exercise. (This does NOT include things like running on the treadmill that actually increase fat storing hormones like cortisol.)

#3 Poor Eating

No matter what your exercise plan, if you’re not backing it up with solid nutritionally dense food, your plan will fail. And when it comes to eating, failing to plan is planning to fail, especially when your diet is too restrictive.

That’s why my friend, Shawna K who is more ripped and in better shape than most 20-year olds (she’s 50!), included her Challenge Fat Loss Nutrition Tactics along with her Challenge Fat Loss program that uses a brand NEW M2A method.

Other diet plans are too restrictive and don’t allow any wiggle room. Now when you use a combination Shawna’s workouts that manipulate your hormones to promote fat loss and her nutrition tactics to speed up your metabolism, you’ll see rapid results, no matter your age – Shawna is living proof.

Her workouts are only 20 minutes long, which is why they work so well. They promote the “good” hormones, while reducing the fat-storing hormones like cortisol because the workouts are so short.

However, they STILL use a combination of high intensity interval training and strength training. How is this possible? It’s because she uses M2A, which is a new science-based approach that allows you to work out in only 20 minutes but still getting results as if you worked out for 60 minutes.

When you team up M²A (Muscle Metabolism Acceleration) along with her nutrition tactics, you’re in for a total body transformation.

But it won’t be easy…

This is a workout program that will challenge you every step of the way, but in progressive ways. Best of all Shawna is going to be there with you through every exercise, every set, and ever rep right there with you to motivate, coach and guild you along.

You’ll make small manageable changes to your eating plan and you’ll use the M²A system to build lean, athletic muscle and naturally increase fat burning hormones like GH and testosterone and reduce fat storing hormones like cortisol…

… in only 20 minutes per workout!

It’s scientifically based and proven. And this week, you can get all of Shawna’s M2A workouts and her Challenge Fat Loss Nutrition Tactics for half off.

Get your 20-minute follow-along M2A workouts here <== Half OFF

Master Trainer Rafael

Make sure you do at least 2 things today...

1. Ask me your most pressing question on my Facebook Fan Page

2. Subscribe to my super cool INSTAGRAM PAGE

The cure for your slow metabolism

2014-05-07T06:22:00.003-07:00

If you think that all you have to do in order to lose fat is to burn more calories than you consume...

... sorry, you're wrong.

Think about it - if it were that easy, wouldn't we all be walking around with six-pack abs and without the thousands of books on diet and exercise?

And no, you don't have to work out more to burn more fat, that's a lie too. Although on paper, that seems the most obvious thing to do.

In fact, it's why we end up even more frustrated... we work out longer and still... NOTHING.

This is especially true as we age... But because of how our hormones work as we get older, working out longer can actually cause you to STORE more fat.

The "bad guy" hormone is cortisol, a hormone that actually PROMOTES fat storage AND muscle breakdown. And longer workouts create more of this hormone in your body. Now if you're 19 and shredded, you probably don't have a problem with cortisol. But for most of us, those days are gone, and so our workouts need to change.

So if you're not seeing the results in the mirror, it's not your fault. You simply just need to "shift" your hormones into fat burn mode with shorter workouts. But it's not as simple as just cutting your workouts short.

To maximize your fat burning and muscle sparing hormones like growth hormone, you'll need a combination of strength training and "just enough" high intensity interval training (HIIT). Too much of HIIT can have a negative effect, too.

But when you use the perfect combination of these two approaches, you can actually fix your "slow" metabolism, which is holding you back from finally taking that stubborn layer of fat off. These simple shifts in your workouts can easily double your results.

==> Discover this metabolism fixing "trick" here

On that page, you'll also see Shawna Kaminski, who uses these EXACT tricks to have flat, ripped abs and can knock out 25 pull-ups straight.

By the way, Shawna is 51 years old and smoking hot!

You'll also discover her brand new systematic approach to shift your hormones with science-based 20-minute workouts with the PERFECT blend of high intensity interval training and strength training that promotes fast fat loss and NOT cortisol like other programs. It's all a part of her new Challenge Fat Loss program.

And right now, it's HALF off!.

In addition to all of her FOLLOW-ALONG Challenge Fat Loss workout videos, she's also giving you the ultimate 48-hour Challenge Diet. You'll discover exactly what to eat every day to burn the most fat ever in just 14 days.

Here's the best part... you can eat whatever you want on certain days with NO guilt.

But there's a catch...

... her 48-Hour Challenge Diet is only available TODAY when you pick up her Challenge Fat Loss Workouts. Shawna wanted to give the serious action-takers something special on day one of her official launch.

TODAY ONLY ==> Work out with Shawna PLUS 48-Hour Challenge Diet

"You must be willing to do what others don't so you can see the RESULTS others won't"

Rafael Moret

---

Are you using the right equipment for fatloss?

2014-03-09T17:50:00.000-07:00

Hey Everyone

Rafael Here

I’m going to do some “old school” cardio today after my workout, but with a “new school” twist that has been PROVEN to be better than traditional cardio or even intervals.

This “new school” cardio is from my friend Mike Whitfield, a master trainer that has lost 105 pounds, and creator of Bodyweight Finishers 2.0.

You see, your own body is the best fatloss equipment you could ever own.

Think about it… what’s the first thing you think of when I say the word “cardio”?

Let me guess… the treadmill or spin bike, right?

Now what muscles are you using with those – even if you’re doing “HIIT” (high intensity interval training)? … your legs, and that’s it.

So, rep after rep, you’re pounding your legs and joints, while neglecting the rest of your muscles. These are FREE fat-burning tools at your fingertips and they aren’t being used!

But how do you use your own body as a replacement for cardio?

This is just scratching the surface, but here’s just one example using the ladder approach…

Do the following circuit as shown, resting only when needed. In the first circuit, you’ll complete 6 reps of each exercise. In the next circuit, you’ll complete 5 reps of each. Continue in this fashion until you complete 1 rep of each exercise.

Jump Squats or Total Body Extensions (6…1)

Offset Pushups (6/side…1/side)

Bodyweight Chops (keep those abs braced hard!) (6/side…1/side)

See how you hit more muscle groups?

It’s like cardio, but on caffeine… and they can be done ANYWHERE because they require ZERO equipment. See how it works here:

=>>>Oldschool cardio meets new school science

This finisher was taken from Mike’s brand new Bodyweight Finishers 2.0, which is on sale until Friday at a HUGE discount.

Get 51 ZEROequipment finishers here

Master Trainer Rafael

PS – Mike’s new 75 bodyweight exercises and 51 finishers come with high-quality coaching videos. You’ll know exactly what to do as you watch Mike and even get exercise substitutions to fit your fitness level.

Here’s everything you get with this cool system you can plug in with YOUR favorite routine (that’s right, you don’t have to stop your favorite workouts!).

41 NEW Bodyweight Finishers including ladders, challenges, density circuits, gauntlets and more using the latest scientific research to get you faster results in less time
10 Bonus Tabata Finishers which burn up to 360 calories in just 4 minutes (study by ACE)! These 4-minute workout grand finales will guarantee to bust any plateau

No workout plan to plug these finishers with? No problem!

Bodyweight Adrenaline – using insane supersets and circuits with a unique blend of strength and conditioning, you’ll carve a transformed body in just 28 days
Bodyweight Dirty 30 2.0 – With just three 30-minute workouts a week, you’ll hit your whole body, melt fat and improve your overall fitness with NO equipment
High Quality Coaching Videos – Watch Mike as he shows you how to perform every fat-burning rep and even gives you options based on your fitness level with EVERY workout and finisher in the program.

Get your copyhere =>>Biggest discount EVER

Determination and Motivation for Attaining Your New Year's Resolution

2013-12-26T13:09:00.003-08:00

Determination and Motivation for Attaining Your New Year's Resolution

Hey Everyone Rafael here and it's time to start talking about the New Year coming. Anyone can set a New Year's Resolution but only a small percentage of people actually achieve them. This can boil down to your determination and your motivation to achieve your resolutions. Before setting any type of New Year's resolution this year you should sit down and really determine what you want to achieve. Look forward to the end of the year and think where you want to be. Reflect on both your personal and your business life goals. You may decide that by the end of the year you have completed a specific training course to further your career. You may make a commitment to that special person or you may want to kick a certain habit. Then start plotting a course backwards from your end goal. What do you need to do to achieve this? Write down all the steps, big or small, that you need to take to achieve your goal. If you want to do a training course your steps could include things like saving the money for the course, applying for it and figuring out how to make the time to take the course. As you plot each step you will easily discover if there are any gaps or things missing in your plan. If so, instead of using these things as an excuse to not go move forwards, you can look for ways to work around them. By planning ahead you can really define your New Year's resolution more easily. Once you see the steps planned out you can determine if you truly want to put in the effort to attain them. When you commit to this new plan you will already be more determined and motivated. When approaching your resolutions in this manner you may find that what you thought you wanted is not your actual goal after all. As you go through the planning steps a clearer goal may emerge. This can be quite an eye opener and allows you to get on the right path immediately. It can be really hard to tackle more than one resolution at a time. If you are a Resolution Setter, but fail to follow through, thinking through the tasks to get to the final goal may reveal your heart really isn’t in that game plan. Instead, resolve to get to something that sets you on fire with desire to accomplish it. Write out all of your resolutions and then prioritize your list so that your main goal is at the top of the list. All of your resolutions may be intertwined, which in a way is good, as you can do one goal at a time. Your New Year's resolutions may be to lose weight and exercise more. Instead of defining these things as two separate items combine them into one. As you increase your exercise you are going to be losing weight. If your resolutions are totally unrelated then select your top choice as your first resolution and tackle that. As you become comfortable or complete this resolution then you can then add your second choice into the mix. Continue on in this way until all of your resolutions are fulfilled. You are still only focusing on one thing at a time and this allows you to stay motivated and on track to reach it. While it can help to set deadlines for completing each resolution, remember that this is a form of motivation. Certain resolutions may take much longer than anticipated, and this is perfectly acceptable. Just readjust the rest of the timings. Always remember that you are bettering your life in some way and these things are not always done overnight. While life may get in the way always keep your resolution in mind and get back on track as soon as possible. THE RESOLUTION REVOLUTION IS COMING! LEAVE US YOUR THOUGHTS and COMMENTS!!!

How to Burn a Pound of Pure Fat in 1 Day

2013-12-14T16:29:00.001-08:00

"First thing every morning read or listen to something

positive. Your mind is like a garden - whatever you plant

grows. Plant good stuff." - Alwyn Cosgrove

Hi Everyone

In today's free gift I want to tell you how to burn a pound of fat in 1 day, but first

How many of you have wanted results so bad that you have considered a lapband or oband or even a tummy tuck?

No judging, it's ok...but my question is...how did your arms look after the procedure? how did they look a month after?

What about your legs...were they nice and tight?

You see, I know this...no one wants flabby arms:

No One wants a Flabby Mid section

and no one wants flabby or cellulite filled legs

Can we agree?....No let me show you how to burn a pound of fat in one day:

A pound of fat is 3,500 calories.

So, to lose 10 pounds of pure fat, you need to create a 35,000 calorie deficit.

(please realize that 10 pounds of *fat loss* will probably equate to somewhere between 15 and 20 pounds of actual "wt loss" due to the simultaneous water loss that occurs any time you lose fat).

So, a 35,000 calorie deficit, huh? That's easy. In fact, if you didn't eat anything for 15 days, combined with exercise, you'd probably burn even more than that and finish up absolutely ripped after only 2 weeks of sacrifice, right?

WRONG.

Your body does *not* like long-term, drastic reductions in calorie intake and simply responds by...

1) shutting down metabolism and

2) holding on to body fat, both as a starvation protection mechanism.

Therefore, should you ever decide to try something akin to the above, you'd only end up wasting a heck of a lot of time and sacrifice for some pretty crappy results.

In fact, you'd probably end up looking "sick" and still fat. Probably *not* the look you're going for...

Simply put, creating massive calorie deficits (by not eating, or eating very little) does NOT work for optimal fat loss and physique transformation, and those looking for a quick fix all too often fall victim to trying something so silly in attempt to wake up next week with the body of their dreams.

Bottom line: your body is smarter than these elementary methods, and will very quickly put the breaks on your fat burning efforts in favor of protecting you from starving to death.

So does that mean that the "slow and steady" road is the only path to fat loss, or that rapid fat loss is a dead dream?

Nope! It just requires "smarter" methods that keep you one step ahead of your body, always in "good standing", instead of repeatedly aggravating it by denying it the nutrients and energy it needs to function.

So how can we be smart about rapid fat loss?

Well, there are a number of ways (that when combined in the most strategic fashion can equate to some incredibly fast fat loss results), but one of the pieces of the puzzle is to create a massive calorie deficit that *actually works* because it's timed appropriately in conjunction with a time in which your body is very receptive to fat burning.

If you've read any of my past writings then you know that I'm a strong believer in utilizing Cheat Days to upregulate metabolism and important fat burning hormones, particularly leptin, while dieting. After all, it only takes one day of overfeeding or "cheating" to bring these hormones back to baseline and put the body back into an optimized fat burning state (while it takes about a week for them to substantially drop off again).

The end result is greater net fat loss week after week while still being able to enjoy your favorite foods on a regular basis. I'll take that deal.

Given that information, let me ask you a question:

When do you think might be the ideal time to introduce a massive calorie deficit to a cycle in order to burn the most fat?

I'll let you think about that for a minute...

Okay, got your answer?

Well, if you said after a Cheat Day, then you are 100% correct! Fact is, after a Cheat Day, your body is *massively* primed to burn fat. Leptin levels are at their peak, in addition to other important fat burning hormones, and your body is READY and WILLING to use fat for energy.

So, it's after a high calorie day that you'll want to create a massive calorie deficit via:

1. minimal calorie intake (i.e. strategic fasting)

2. massive energy expenditure through optimized exercise

Essentially, you're creating a huge calorie deficit (through both diet and exercise) on a day in which your body is extremely primed to burn those calories as fat AND when metabolism is at its highest point.

Make sense?

The truth is, through proper timing and proper strategy, you really CAN burn a pound of pure fat (and lose even more on the scale) in one day, without silly fat loss gimmicks or fads.

The secret, my friends, is all in the strategy.

You can NOT get the results you want by wishing or hoping...You want tight? You need to train and eat

ARMS, LEGS, And MIDSECTION...

No exception

See if you can find some one in the kind of shape you want to be in that took a short cut or didn't put in the work

People our Bootcamp offer classes 7 days per week in 2 locations, indoor and outdoor. Full body workout every time...ONLY 45 minutes

Some times people say that they want to join our program but do not want to commit...ok you are really not committing to yourself

What do you want to commit to when you join our program? How long do you think it will take you to get the results you want and to keep them?

Well...

I can tell you it will NOT happen in 30 days...and if you are not in it for the long haul it won't happen period. Trying one thing after the other is just that. TRYING things...

Coming to our program for 30 days and then doing boxing for 30 days and then trying the treadmill for 30 days ...if just like starting a new diet every time you don't lose all the weight you wanted to in a a week....it does not work

NOT SURE WHAT WE OFFER...reply to this email...I will give you all the details you need

Have a GREAT DAY

Master Trainer Rafael

www.BodybyRafael.com

www.FitRanxSouthFlorida.com

www.AddictedtoBootcamp.com

Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

2013-12-14T16:23:00.000-08:00

Hey Everyone

Rafael here with a special post on: Calorie Intake To Lose Weight Keep Your Metabolism Burning Hot

Make sure you leave your thoughts in the comment box

When it comes time to seriously commit to losing weight the vast majority of the population will immediately think in terms of cutting calories. We all know that in order to lose weight we will need to burn more calories than we take in. I guess many people start with calorie intake to lose weight because with all the diet plans and supplements available it just make this method, as opposed to exercise, seem easier.

The truth is though that calorie cutting alone probably won't be enough to lose all the weight you want to lose. And here's why. One pound of fat is equal to 3500 calories. That means in order to lose just one pound of fat we will need to decrease our caloric intake by 3500 calories. Most people should be taking in between 1,500 and 2,500 calories daily. That means you would need to go without food for days just to lose one pound of fat! Impossible, and unhealthy.

If you keep in mind that your body works kind of like a furnace, you will understand why you need to continuously supply it with fuel. Even if you could cut way back on the calories you take in daily, it still wouldn't work. Your body was designed to keep itself alive, at all costs. It's hardwired to protect itself from starvation. If you cut way back on the calories you take in, your body will think it's starving and will shut down as much as it can to preserve resources. That means your metabolism will slow way, way down and you won't lose any weight.

The one thing you want to do when trying to lose weight is to keep your metabolism burning nice and hot so you can burn as many calories as possible. In order to keep your metabolism burning hot you will need to constantly provide it with a sufficient amount of fuel.

Keeping your metabolism burning hot is another reason why restricting your caloric intake alone is not the optimum way to lose weight. If you combine some form of exercise, particularly weight training, you will really ramp up your metabolism. Why? Simple, muscle burns hotter than fat. For every bit of muscle you add to your body you are permanently ramping up your metabolism.

One word of caution for all of you women out there: you do not have to worry about 'bulking up' if you lift weights. You would only be able to get bulky, if you wanted to, by basically becoming a full time weight lifter. The women you see who are all bulked up work out for hours every single day, they eat perfectly, and sometimes they are even taking supplements.

You can lift weights a few times a week and you won't bulk up. What you will do is tone up which will make you look 'tighter' which means you will look slimmer no matter what your actual weight is. If you and your best friend both weigh 120 lbs but you are toned and she isn't you will look a lot slimmer. So start lifting those weights.

If you took two people of the exact same weight, age, and gender, the only difference is that one had more muscle mass than the other, and compared their metabolic rate you would see that the one with the higher muscle mass would have a much higher metabolism all the time, even while they were sleeping or watching t.v.

When you keep these facts in mind you will see that calorie intake to lose weight is a very important element, but it is only part of the equation. To truly optimize your weight loss efforts combine diet with some form of exercise program. Not only will you more quickly achieve your weight loss goals, you will also have a healthier, better looking body.

Leave us your feedback

Master Trainer Rafael

Your #1 Fat Burning Hormone

2013-11-06T16:30:00.001-08:00

Your #1 Fat Burning Hormone
(And How To Control It)

By Joel Marion, CISSN

Did you know that there's ONE solitary hormone that pretty much controls EVERY other weight loss hormone in your body, and your ability to burn fat altogether?
In fact, when you have this ONE hormone on your side, fat loss truthfully couldn't get easier.
When you don't, however, losing even a single pound can become virtually impossible.
The hormone? Leptin. And here's the unfortunate news: Just about everyone is unknowingly fighting a losing battle with leptin each and every time they attempt to lose weight.
With that said, it's not very hard at all to see why so many people outright struggle to shed their unwanted body fat, month after month, year after year.
That's why in the next few paragraphs I'm going to explain to you exactly why and how leptin is limiting YOUR fat loss, and how 6 odd herbs—many of which you probably never heard of before—can actually solve all the problems leptin poses as you attempt to drop those unwanted pounds.
Ready?
First, in order to burn fat, your body depends on these two things:
1) high levels of leptin
2) highly-sensitive leptin "receptors"
Now for the bad news…
Anytime you go on a diet and reduce your calorie intake, leptin levels plummet and fat burning is dramatically reduced.
Why?
Because leptin's main function is to protect your body against starvation, and in the midst of decreased food intake (i.e. dieting), your body unfortunately views your stored body fat as a huge asset to survival.
After all, body fat provides a vast supply of stored energy and warmth, both highly-valued resources when food is in short supply.
You see, when you go on a diet, your body isn't aware of your hopes for a slim, tight waistline or your desire to drop 20 lbs in time for your high school reunion or summer beach season. In fact, the only thing it does know is that your calorie intake is now below "normal"… and to your brain, that's a big red flag.
The result: reduced leptin levels and dramatically decreased fat burning.
In fact, research has shown that leptin levels drop by as much as 50% after just 7 days of dieting… that puts you at only 50% of your fat-burning potential just one WEEK in to your fat loss plan, and it only gets worse with each passing day.
And if that wasn't bad enough, with every pound you DO struggle to lose, leptin levels fall even further, making it even more difficult for you to continue to lose fat.
Why?
Because, as mentioned, in the face of calorie restriction, your body views stored body fat as an asset to survival. The more fat you lose, the more "danger" your body senses, and the harder it is to strip away that next pound.
Hello fat loss plateaus!
Now, I hate to continue to be the bearer of bad news, but the scenario I just explained is actually only HALF the problem.
The other unfortunate reality is that the vast majority of people are ALSO suffering from a condition known as "leptin resistance" due to years of high body fat levels and a diet full of processed foods.
Leptin resistance simply means that even at high levels, leptin is no longer able to properly signal fat burning to your body, dramatically decreasing it's fat loss effects. That's a pretty disheartening truth for the fat loss enthusiast, but as I alluded earlier, there IS something you can do about it.
Let me ask you this:
What if I told you there was a drop-dead simple way to keep leptin levels high as you lose weight,while also increasing your body's sensitivity to the hormone?
Is that something you might be interested in?
You see, if you could do that, you could essentially keep your body in a fat-burning state all the time… high leptin levels = high levels of fat burning… 24 hours a day, 7 days a week.
Can you just imagine how much MORE fat you'd burn if your body was no longer limiting your rate of fat loss on a daily basis?
A LOT more.
And here's the great news: there is indeed a drop-dead simple way to achieve exactly that, and even better, it only takes a measly 30 short seconds each day to implement.
As mentioned in the subject of this email, this "trick" involves the use of 6 odd flab-belly herbs that together have been shown to tackle leptin from both problematic angles: production and sensitivity.
Here they are:
#1. Irvingia Gabonensis, a powerful extract from the African mango that has been shown to support leptin sensitivity by inhibiting the production of C-reactive protein (CRP), a chemical in the body that has been linked with the development of leptin resistance, by up to 52%.
And check this out...
To further support this extracts dramatic effect on weight loss, in one double-blind study, 102 otherwise-healthy overweight volunteers received either 150 mg of Irvingia extract or a placebo, twice daily prior to meals, for a period of 10 weeks.
At the end of 10 weeks, the Irvingia group lost an average of 28 pounds (13.1% decrease in body weight), shed 6.7 inches from their waistline, and had reduced their total body fat by an average of18.4%!
Furthermore, it was found that those who supplemented with Irvingia experienced a 26% decrease in total cholesterol, and blood sugar levels dropped from an unhealthy fasting blood level of 85.5 to a much healthier 66.3!
As expected, those receiving the placebo experienced no measurable difference in scale weight, girth measurements, body fat percentage, or health markers
#2. Oleanolic Acid. This compound extracted from olive tree leaves has a stimulatory effect on a specific gut peptide called Glucagon-like Peptide-1 (GLP-1). Research shows that an oral dose of this extract can increase GLP-1 by 48%, which has in turn been closely linked to increased leptin production.
#3. Modifilan®, a potent seaweed extract harvested from pristine Arctic waters off the coast of Iceland, has been shown to stimulate increased leptin production in fat cells by up to 18% through its ability to stimulate Thyroid Stimulating Hormone (TSH) in the adrenals. Stimulation of TSH in turn stimulates the production of leptin in fat cells.
#4. Panax Notoginseng, a well-known and commonly used traditional Chinese herb called "Shan Qi" by master herbalists was recently shown to also have unique metabolic properties, including naturally suppressing appetite and increasing leptin sensitivity.
#5 & 6. YerbaX™, a potent blend of a rare green tea extract and South American yerba mate extract which together have been shown to synergistically increase resting metabolic rate and mobilize fatty acids from fat cells to be burned, all while suppressing appetite and increasing energy and alertness.
Now, while you could try to locate all of the above ingredients individually, research the actual extracts of each that yield the positive leptin effects mentioned above, purchase them all separately and pay shipping on each, then sort through study after study to determine the scientific dose of those extracts, the good news is that we already did ALL of that for you at BioTrust Nutrition and put it in to one scientifically-backed, lab-tested, ultra-convenient product called LeptiBurn™.
Just take 2 capsules in the morning and 2 capsules in the afternoon and let SCIENCE do the rest.
You see, LeptiBurn™ is the ONLY scientifically-backed dietary supplement created specifically to solve your body's BIGGEST fat-loss problem: your body's production of, and sensitivity to, the ONE solitary hormone that literally controls everything related to fat loss.
Listen, the fact is this:
You can gain control of leptin today, or you can allow it to continue to control you.
The choice is yours.
==> LeptiBurn® Special 3-Bottle Discount (while supplies last)

And why wait? With our 1 YEAR, 100% Satisfaction, Money-back Guarantee you have a full 365 days to get a full refund if for any reason you aren't satisfied.
Am I crazy?
No, I'm just so incredibility confident that you will see and experience accelerated fat- burning results with LeptiBurn that I want to make it an absolute no-brainer for you to try it right now.
And on top of that, we're even going to throw in a free copy of my brand new rapid fat loss book, The Fat Burning Hormone Diet, 100% FREE with your order as well…a $47 value, yours FREE!

To begin experiencing just how EASY fat loss can be when you have leptin on your side, simply choose your money-saving package at the link below and be sure to email me when you're fitting back into your college jeans and the compliments just can't stop rolling in...it's not long off.
==> Get LeptiBurn® up to 29% OFF + The Fat Burning Hormone Diet FREE
Can't wait to hear about your results! Get started now.
Excited for your rapid fat loss success,

Joel Marion, CISSN, NSCA-CPT
Men's FitnessTraining Advisory Team
Lifescript.comWomen's Fitness Expert Panel

The Top 10 protein sources other than chicken

2013-11-06T16:28:00.002-08:00

If you're like most, you could probably use a change of pace to your diet beyond the regular ol' chicken breast. So, to spice up your diet, and your taste buds, here are 10 other protein sources to begin mixing into your weekly meal plans (in no particular order):

1. Eggs - Eat the whole egg, not just the white. The yolk is actually the most nutrient dense portion of the egg, providing a ton of vitamins and minerals...and it has the benefit of making the egg taste mo' better.

2. Shrimp - Grill 'em up, or sautee them in some organic butter or extra virgin olive oil. Mix with veggies and enjoy.

3. Salmon - An awesome fatty fish containing loads of protein and a healthy dose of uber-healthy omega-3 fatty acids.

4. Greek Yogurt - Greek yogurt packs twice the protein of regular yogurt. Go with the plain variety and sweeten with a packet of stevia or truvia (our favorite non-calorie sweetener) if you'd like.

5. Ground Turkey - Super lean and great for chili. Mmmmm chili. Make some. Eat some. Enjoy some.

6. Pork - The "other" white meat, just as lean as chicken when you get the right cut. Go for the boneless chops and trim the outer fatty edge.

7. Chicken Sausage - You probably won't notice the difference between chicken sausage and "regular" pork sausage, but it contains a much more moderate amount of fat...great for those protein and carb meals.

8. Beans - Like black beans, kidney beans, red beans, navy beans, black eyed peas, lentils and the list goes on and on are actually the least expensive protein source in AMERICA (and probably every other part of the world as well). Low glycemic, crazy high in fiber. Add it to your turkey chili, or any other meal you want for that matter.

9. Bison - All the taste of beef while being incredibly lean. Great for protein and carb meals when you're wanting to limit the fat content of a meal while still packing a mean flavor punch. KA-POW!

10. Grass-fed Beef - Grass fed beef is rich in CLA, a special fat that has actually been shown to result in fat LOSS. Eat this...tastes great, great for your figure.

11. SPECIAL BONUS - And of course, we've saved the best for last! The food we share with you at the link below is perhaps our all-time favorite, and one of the most delicious and effective protein sources available. Even better, it can have a dramatic impact on your fatloss results when used in a strategic way...check it out:

==> Eat THIS twice daily for accelerated fatloss

AFTERNOON MOTIVATION SPECIAL EDITION

AGAIN: SPECIAL BONUS - And of course, we've saved the best for last! The food we share with you at the link below is perhaps our all-time favorite, and one of the most delicious and effective protein sources available. Even better, it can have a dramatic impact on your fatloss results when used in a strategic way...check it out:

==> Eat THIS twice daily for accelerated fatloss

The ONE Day Diet (entire diet inside...enjoy!)

2013-10-06T21:01:00.002-07:00

Happy Sunday Everyone

1st ...A BIG Congratulations to John and Claudia who passed their LEVEL 1 FitranX test on Thursday...today we continue testing and we have a Kick Butt Bootcamp at 11am in Hialeah

2nd...I have updated the schedule for this week on all our calenders, Thursday night I leave for Orlando: MEGATRAINING. It's an event for fitness pros I go to every year...We all have to get better! Tony Horton, Mr P90X will be delivering the keynote speech Friday morning and I will make sure you all have plenty of HOMEWORK

3rd I am putting together a NEW membership option for everyone...with lower monthly dues. Similar to when purchasing a car or home it would require a higher upfront investment, but it would guarantee a lower monthly membership rate for you...not finished yet, but if you are interested let me know by replying to this email

LAST...the one day diet

How would you like to end frustrating, confusing, and time-consuming dieting once and for all?

Well, you CAN, if you just follow the simple ONE Day Diet meal plan that my great friend and top nutritionist Josh Bezoni is GIVING AWAY at the link below:
==> The ONE Day Diet (exactly what to eat)

At this link, Josh lays out the entire diet for you, showing you EXACTLY what to eat, meal-by-meal...no guesswork!

Just follow this DROP DEAD simple meal plan, and you'll be on your way to a flatter belly in no time!
==> The ONE Day Diet <------- 100="" f.ree="" nbsp="" no="" span="" strings="">

EAT YOUR FOOD, DRINK YOUR WATER

FINISH THE YEAR STRONG

Master Trainer Rafael

www.BodybyRafael.com

www.FitRanxSouthFlorida.com

www.AddictedtoBootcamp.com

Take a DREAM VACATION by clicking here<<

The TRUTH About Carbs, Blood Sugar & Fat Loss

2013-09-28T13:14:00.000-07:00

The TRUTH About Carbs, Blood Sugar & Fat Loss

(Eat Your Heart Out With This 45-Second Trick)

By Joel Marion, CISSN

You've probably heard that carbohydrates are perhaps the WORST thing you can eat when trying to lose fat or transform your body, and for most people, that's 100% true.
You see, due to years of consuming a diet full of processed carbs, most people have grown VERYinsensitive to one of the most important hormones in our body—a hormone that can either be a huge asset to your body transformation goals, or a total fat loss and health-derailing nightmare.
The name of this hormone is insulin.
And it's function is to help your body keep blood sugar at bay, clear it quickly from your bloodstream after a carbohydrate meal, and (hopefully) shuttle those carbs to be stored in muscle tissue for energy instead of info fat cells, driving up your weight.
I say "hopefully" because that's actually the exact opposite of what occurs when most people eat carbs.
Going back to insulin sensitivity and carbohydrate tolerance, due to a diet full of processed, insulin- and blood-sugar-spiking carbohydrates, most folks are suffering from some level of insulin resistance, a condition in which insulin is no longer able to efficiently remove blood sugar from the blood stream.

The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.

Even worse, insulin resistance can (and often does) lead to type II diabetes and an array of other health problems over time, such as an increased risk for Alzheimer’s and other cognitive disorders,premature aging, heart disease, and even stroke…and it all leads back to insulin sensitivity.

Ideally, when you consume carbohydrates, here is what you want to happen:

1. Minimum insulin release. This occurs when your body is highly sensitive to insulin. When it is, only a small amount of insulin is necessary to effectively and efficiently clear sugar from your blood to its storage sites. This is great news because your body has an incredibly difficult time burning fat in the presence of insulin. The less insulin you have floating around, the better.
2. Quick and efficient blood sugar clearance. Again, this will occur when your body is highly sensitive to insulin.
3. Maximum glycogen uptake. Glycogen is the term used for stored carbohydrate in muscle tissue and the liver. When these tissues are highly sensitive to insulin, the vast majority of blood sugar will be stored within them as an energy reserve, instead of being converted to fat.
4. Minimum fat storage. When you increase insulin sensitivity, your body will choose to store your carbohydrate intake as energy, again in lean muscle tissue and the liver, instead of body fat.
Again, your body's ability to tolerate carbohydrates all comes down to your insulin sensitivity and your body's ability to quickly and efficiently shuttle carbohydrates to lean tissue and not fat.

So how can you increase insulin sensitivity?

Well, you could go completely low-carb for an extended period of time in an attempt to repair your insulin receptors and increase insulin sensitivity. But for most, that's a rather dreadful option and even then you'd need to very slowly reintroduce carbohydrates back in to your diet to avoid massive fat gain.
No thanks.
Fortunately, you DON'T need to go low-carb or no-carb… at all.
In fact, many times you can enjoy even MORE carbohydrates than you currently are while losing even more fat when you utilize this one simple trick:
SUPERCHARGE your insulin sensitivity before each carbohydrate-containing meal in just a few seconds with the below 5 ingredients – each of which has been clinically shown to dramatically improve both insulin sensitivity and your body's ability to process carbs.
Here they are:

#1. Cinnamomum Burmannii, a potent extract harvested from Indonesian cinnamon bark that has been shown to effectively assist in managing blood sugar after a carbohydrate-rich meal while increasing your body's ability to process the carbohydrates you eat by up to 10 fold!
#2. Berberine. This rare plant alkaloid has been used for centuries in Ayurvedic medicine in India. Berberine works slightly different by improving the signaling between insulin and its associated receptors while also increasing carb uptake by lean muscle for energy, not fat.
#3. Pterocarpus Marsupium is another all-natural herbal remedy used by Ayurvedic physicians in India. In fact, Pterocarpus Marsupium is so effective that it was shown in a recentIndian Journal of Medical Research study to reduce blood sugar levels 2 hours after a meal by a whopping 21%.
#4. 4-hydroxyisoleucine, a natural phytochemical extracted from the Fenugreek herb harvested in the remote regions of Eastern India, has been scientifically shown to increase carbohydrate storage in muscle cells while decreasing carbohydrate fat storage through the sensitizing of insulin receptors in muscle tissue.4-hydroxyisoleucine has also been shown to interfere with the process by which the body converts muscle protein to sugar for energy. This encourages fat loss (instead of muscle break down) and aids in the retention of calorie-burning lean muscle as you lose fat. This is great news because the more lean muscle you hold on to as you diet, the more calories your body naturally burns without any extra effort on your part
#5 - R-Alpha Lipoic Acid (R-ALA). Alpha Lipoic Acid is a naturally occuring fatty acid made up of two isomers, S-ALA and R-ALA, of which the R isomer has been shown to be significantly more effective and bioavailable. In fact, R-ALA is clinically proven to increase insulin sensitivity by an impressive 25% in just 4 weeks and is so powerful at managing blood sugar that it's even used by German doctors for the treatment of various nervous system conditions caused by high blood sugar.

Now, while you could try to locate all of the above ingredients individually, research the actual extracts of each that yield the positive carbohydrate tolerance effects mentioned above, purchase them all separately and pay shipping on each, then sort through study after study to determine the scientific dose of those extracts, the good news is that we already did ALL that for you at BioTrust Nutrition and put it in to one scientifically-backed, lab-tested, ultra-convenient product called IC-5™.
Just take 2 capsules prior to any carb-containing meal and let SCIENCE do the rest.
Simply put, IC-5™ is the most advanced insulin sensitivity and carbohydrate management formula available anywhere.
If you're eating carbs—and you should be—you should be using IC-5™...if not, you are without a doubt missing out on the sizable fat loss benefits that come along with increased insulin sensitivity and improved carbohydrate tolerance.
==> IC-5 Special 3-Bottle Discount (while supplies last)

And why wait? With our 1 YEAR, 100% Satisfaction, Money-back Guarantee you have a full 365 daysto get a full refund if for any reason you aren't satisfied.
Am I crazy?
No, I'm just so incredibly confident that you will see and experience the accelerated fat-loss results of IC-5—while continuing to eat and ENJOY plenty of carbs—that I want to make it an absolute no-brainer for you to try it right now.
And on top of that, we're even going to throw in a free copy of our brand new fat-burning report, The Top 10 Carbs for a Flat Belly, 100% FREE with your order as well… a $29.95 value, yours FREE!

To begin experiencing just how EASY fat loss can be when the carbs you're eating AREN'T going directly to your waistline, simply choose your money-saving package at the link below and get ready to enjoy a slimmer, more defined, more attractive version of yourself as you quickly reap the benefits of insulin- and carbohydrate-management.
==> Get IC-5™ up to 29% OFF + The Top 10 Carbs for a Flat Belly FREE
And you'll do it without ever having to give up carbs!
Enjoy the results… get started today.
To your ultimate body,

Joel Marion, CISSN, NSCA-CPT
Men's Fitness Training Advisory Team
Lifescript.com Women's Fitness Expert Panel

Peer-Reviewed Research References

Anderson RA, Broadhurst CL, Polansky MM, Schmidt WF, Khan A, Flanagan VP, Schoene NW, Graves DJ. Isolation and characterization of polyphenol type-A polymers from cinnamon with insulin-like biological activity. J Agric Food Chem. 2004 Jan 14;52(1):65-70.
Jarvill-Taylor KJ, Anderson RA, Graves DJ. A hydroxychalcone derived from cinnamon functions as a mimetic for insulin in 3T3-L1 adipocytes. J Am Coll Nutr. 2001 Aug;20(4):327-36.
Hlebowicz J, Darwiche G, Bjorgell O and Almer LO. Effect of cinnamon on postprandial blood glucose, gastric emptying, and satiety in healthy subjects. Am J Clin Nutr 2007; 85: 1552-1556.
Rayasam GV, et al. Identification of berberine as a novel agonist of fatty acid receptor GPR40. Phytother Res. 2010 Aug;24(8):1260-3.
Zhang H, Wei J, Xue R, Wu JD, Zhao W, Wang ZZ, Wang SK, Zhou ZX, Song DQ, Wang YM, Pan HN, Kong WJ, Jiang JD. Berberine lowers blood glucose in type 2 diabetes mellitus patients through increasing insulin receptor expression. Metabolism. 2010 Feb;59(2):285-92.
Kong WJ, Zhang H, Song DQ, Xue R, Zhao W, Wei J, Wang YM, Shan N, Zhou ZX, Yang P, You XF, Li ZR, Si SY, Zhao LX, Pan HN, Jiang JD. Berberine reduces insulin resistance through protein kinase C-dependent up-regulation of insulin receptor expression. Metabolism. 2009 Jan;58(1):109-19.
Jun Yina,b,*, Huili Xinga, and Jianping Yeb. Efficacy of Berberine in Patients with Type 2 Diabetes. Metabolism. 2008 May ; 57(5): 712–717.
Sawhney, P.L. and Seshadri, T.R. 1956. Special chemical components of commercial woods and related plant materials: Part IV - Phenolic components of some Pterocarpus species. Journal of Science in India, Res. 15C, 154.
Dravya Gund Vigyan (Baidyanath Prakashan); Gaon Ki Aushadhi Ratna (Kalida) Part I and II, Bhavprakash Nighantu.
Dharmadhikari, S.D., Patki, V.P. and Dashputra, P.O. 1984. Study of mechanism of hypoglycaemia due to Pterocarpus marsupium. Abstr of paper presenled of XVIth Ann Conf.. Indian Pharmacol Soc., Ajmer, Dec. 28-30, 1983. Indian J Pharmacol 16, 61.
Ahmad F, Khan MM, Rastogi AK, Chaubey M, Kidwai JR. Effect of (-)epicatechin on cAMP content, insulin release and conversion of proinsulin to insulin in immature and mature rat islets in vitro. Indian J Exp Biol. 1991 Jun;29(6):516-20.
Indian Council of Medical Research (ICMR), Collaborating Centres, New Delhi. Flexible dose open trial of Vijayasar (Pterocarpus marsupium) in cases of newly-diagnosed non-insulin-dependent diabetes mellitus. Indian J Med Res 1998 Nov;108:253
Ruby BC, Gaskill SE, Slivka D, Harger SG. The addition of fenugreek extract (Trigonella foenum-graecum) to glucose feeding increases muscle glycogen resynthesis after exercise. Amino Acids. 2005 Feb;28(1):71-6. Epub 2004 Dec 2.
Hannan JM, Ali L, Rokeya B, Khaleque J, Akhter M, Flatt PR, Abdel-Wahab YH. Soluble dietary fibre fraction of Trigonella foenum-graecum (fenugreek) seed improves glucose homeostasis in animal models of type 1 and type 2 diabetes by delaying carbohydrate digestion and absorption, and enhancing insulin action. Br J Nutr. 2007 Mar;97(3):514-21.
Hermann R, Niebch G, Borbe HO, et al. Enantioselective pharmacokinetics and bioavailability of different racemic alpha-lipoic acid formulations in healthy volunteers. Eur J Pharm Sci. 1996;4:167-174.
Jacob S, Rett K, Henriksen EJ, Haring HU. Thioctic acid--effects on insulin sensitivity and glucose-metabolism. Biofactors. 1999;10(2-3):169-174.

==> Get IC-5™ up to 29% OFF + The Top 10 Carbs for a Flat Belly FREE

The #1 Bodyweight exercise

2013-09-23T21:01:00.000-07:00

Hey Everyone

Rafael Moret here with a cool new program

Most experts agree that this exercise is the BEST exercise of all time.

But...

It's not a pushup.
It's not a squat.
It's not a sit-up, either.

It's WAY more than that...

More bang for your exercise buck, that's what gets dramatic results
faster, right?

So if you had to do ONE exercise to get you fit and looking
fantastic in record time, what would it be?

According to the chairman of the Department of Kinesiology at
McMaster University in Hamilton Ontario, when asked his opinion on
the single best exercise, he suggested the burpee because it "It
builds muscles AND it builds endurance."

It's a 3 for 1 exercise that only takes 3 seconds to perform.
You'll hit the upper body, lower body, core and cardiovascular
system all within that 3-second window.

But did you know there is more than ONE way to do burpees?

Discover ALL of the burpee variations here

No matter which one you use, nothing is more efficient for
fat loss.

The fact that you need NO equipment and can do burpees pretty
much anywhere are added bonuses.

And in my friend Shawna K's new Challenge Burpee program, you'll
get a done-for-you fat loss workout system that uses this
best exercise ever.

You'll find 21 workouts with burpees and combinations that
you've never done before. You'll be challenged to push your fitness
levels and the 'happy coincidence' whenever you consistently
challenge yourself is a rockin' hard body.

(Shawna is living proof! She's 50 years old but can keep up
with 20 year olds...and she even has six-pack abs.)

These are the workouts she and her most successful clients use

Shawna will also let you in on her insider secrets on how to get
the most from each move inside her coaching videos that come with
the workouts, too.

This ensures that your exercise form is perfect, will maximize your
results and keep you injury free. For much less than a buck a
workout, you're really getting 'bang for your buck' in more ways
than one.

You'll also want to try her 500 and 1000 Rep Workout Bonuses to
really boost your fitness and fat burning.

Discover how to use the best exercise of all time to get ripped

Join the 3 for 1 exercise movement!

Thank You

Rafael Moret

DREAM VACATION

2013-09-08T19:57:00.001-07:00

Hey Everyone

Cool thing for you to look at here:
http://rafaelmoret.worldventuresdreamtrips.com/

Or check out the video below

and then go here:
http://rafaelmoret.worldventuresdreamtrips.com/

3 Best Dynamic Bodyweight Ab Exercises

2013-07-13T19:00:00.002-07:00

Hey Everyone

Rafael here with a GUEST POST

You want my best exercises?

That’s what you’re going to get in a series of new articles dedicated to the TOP moves for each body part.

We’re going to start with the 3 best dynamic bodyweight ab exercises. No weights needed. I’ve even put them all together in one circuit in my latest and greatest fat burning program (you’ll see them from 2B-2D in bold).

Here’s the workout, called “#RiseandGrind“:

Day 3 – Workout B – #riseandgrind

Start with the general bodyweight warm-up circuit.

Specific Warm-up Sets:

Do 1A with 50% of normal weight for 8 reps.
Do 1B and 1C for 3 reps each.

Rest only where stated.

1A) Deadlift – 20 reps (2-0-1-0)
1B) Prisoner Squat Jump – 6 reps
1C) Pike Pushup – Max Reps (2-0-1-0)

Rest 30 seconds and repeat 2 more times.

2A) Bodyweight Bulgarian Split Squat – 15 to 25 reps per side (1-0-1-0)
2B) X-Body Mountain Climber – 20 reps per side (1-0-1-0)
2C) Power Wheel Rollout or Stability Ball Rollout – 20 reps (3-0-1-0)
2D) Stability Ball Jackknife – 20 reps (1-0-1-0)

Rest 30 seconds and repeat 2 more times.

Then you’ll finish with a Metabolic Conditioning circuit (only found in the TT Grindhouse manual deal here).

Why are those the 3 best bodyweight ab exercises?

Well, first, for beginners, you still need to master the Plank, Side Plank, and Bird Dog exercises. Those are the 3 best ab moves if you are just starting out. You need to be able to hold a Plank for 2 minutes straight, and a Side Plank for 60 seconds on each side. If you can’t pass both of those tests, spend more time on the basics.

But if you are ready to hit your six-pack abs even harder, we want to go with the “Stretch & Contract” system found in my top 3 dynamic ab moves.

First, the best of the 3 is the Rollout move. You stretch your abs on the way out, and contract them hard to return to the start position. But unlike with sit-ups and crunches, you do NOT round your low back – and therefore you protect your low back from injury.

But to add a twist to this circuit, I put the Rollout second in order. We’ll pre-fatigue the abs with high-rep X-Body Mountain Climbers that work your abs in stability (like a Plank) and your obliques with the cross-body movement of your knee.

To make that move even harder, you can put your feet on a ball or in TRX straps. You might need to do fewer reps if you use the advanced version.

Finally, we close out the circuit with the Stability Ball (or TRX) Jackknife. Your abs are stretched out in the plank position, and then you contract from the lower portion of your abs to bring your knees to your chest.

Those 3 ab exercises go to together like peanut butter and jelly and ice cream (what, ice cream goes amazing with ANYTHING – okay, what “those 3 ab exercises go together like pancakes, butter, and real maple syrup <= at leastMikey Whitfield will like that one!).

The X-Body hits the obliques.

The Rollout hits the six-pack with the Stretch & Contract system.

The Jackknife works from lower abs up to the top.

Boom goes the six-pack dynamite!

You’ll love that circuit.

Get the full TT Grindhouse program here for just $9

RAFAEL MORET

The Cardio Machine that Sucks

2013-07-06T06:00:00.000-07:00

Hey Everyone

Rafael here and I have a GUEST post for you today...enjoy and leave us your thoughts

The Cardio Machine that Sucks
By: Craig Ballantyne, CTT
Certified Turbulence Trainer
www.TurbulenceTraining.com

Recently, I was in Tampa, Florida, at a seminar. Between sessions, a physician from Georgia stopped me in the hall and said, "Hey Craig, you were right about those crosstrainer machines. I've had your program for a few months now and I'm getting better results with the bodyweight circuits."

It's always great to meet clients, and I was curious to find out how he heard of me. Turns out, he found me through Google, landing on an article I wrote about "how elliptical machines (crosstrainers) suck for fat loss".

That's right, I think those machines are almost a complete waste of time.

"I was using one of those machines for a long time and was wondering why I wasn't getting any results," the physician continued, "I'm so glad I found your program and now I'm using the bodyweight circuits from the Dumbell-Bodyweight Fusion Workout", he added.

I told him how I wasn't surprised. In fact, I've never personally known anyone to get great results with one of those crosstrainer machines. Now I've watched really lean people use them, but they didn't get lean with those machines.

I know some people will be angry with what I have to say because they like exercising on the crosstrainer, but the truth is that they just don't work as well as harder forms of interval training.

And hey, any time you are traveling or want a break from regular interval training workouts, you can use one of the 4 bodyweight circuits from the TT DB-BW Fusion Fat Loss program that you get as a bonus when you order the Turbulence Training fat burning workout routine.

Click here to get Turbulence Training

==> http://bootcamppr.turbulence.hop.clickbank.net

Let me know how it goes for you,

Craig Ballantyne, CTT
Certified Turbulence Trainer
Author, Turbulence Training

About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men's Health, Men's Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com

Sorry , I have "bad" news

2013-07-02T21:06:00.000-07:00

Hey hey

It's Wednesday...Workout Wednesday and yes I have BAD news

You are going to have to work to get the RESULTS you want...sorry

But here is the problem...you know that...you get PUMPED up and ready ready to go and then???

You stop...you quit...you need a little motivation...so I send you some of these:

“We would accomplish many more things if we did not think of them as impossible.” C. Malesherbes

“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.” Francis of Assisi

“To accomplish great things, we must not only act, but also dream, not only plan, but also believe.” Anatole France

“Most of the important things in the world have been accomplished by people who have kept on trying when there seemed to be no hope at all.” Dale Carnegie

“Don’t let what you can’t do interfere with what you can do.” Anonymous

“Never be satisfied with what you achieve, because it all pales in comparison with what you are capable of doing in the future.” Rabbi Nochem Kaplan

“High achievement always takes place in the framework of high expectation.” Jack Kinder

and that get's you going...and this APPLIES to everything ....you realize you had to keep working...but you quit again

and I think the reason this happens...In every case and in EVERY situation is because you get fixed on where you are "supposed to be" or the results "you should have had"

Your results...and life for that matter...is NOT a destination...it's a journey...you should enjoy the process...every step, every rep and every workout

and you will see...it doesn't take long at all till you end up where you want...

BOOM!

The #BBR page will be live this afternoon or tonight...look for it

Have a great day

Master Trainer Rafael

The Boot Camp Rebel

PS check us out on https://www.facebook.com/soflafitnessbootcamp

30-second high-protein Peanut Butter recipes! (YUMMY!)

2013-06-04T07:53:00.002-07:00

Hey Everyone

If you're like me (and the rest of the world), then you love peanut butter. But what if you could have all-natural, healthy and delicious, time-released high-protein peanut butter?

O-M-G.

Well, today I'm going to give you not one, not two, but THREE all-natural high-protein peanut butter recipes that are sure to please your taste buds while at the same time slimming your belly. Each recipe takes about 30 seconds to make, and even less time to devour ;).

Recipe #1: All-Natural, Time-Released, High-Protein Peanut Butter

Ingredients

3 Tbsp All-Natural Peanut Butter or Almond Butter
3 Tbsp Water
1 Scoop Vanilla BioTrust Low Carb Time-Released Protein Powder
Stevia (to taste)

Directions

Mix all ingredients with a spoon in a bowl until smooth.  Voila! Makes 2 servings.

Nutrition Facts per serving:

173 calories
18g protein
12g fat
8g carbs (5g fiber)

Eat it off the spoon (Mmmm), spread it on a piece of sprouted grain bread...use it like you would any other peanut butter...only now it's SUPER peanut butter :)

Recipe #2: High-Protein Chocolate Peanut Butter

In the mood for that Reese's taste but without all the calories and sugar? Just take the above recipe and swap out the vanilla protein for Chocolate BioTrust Low Carb protein.  Talk about delicious! Peanut butter cup goodness!

==> BioTrust Low Carb Fat-Burning Protein Powder

Recipe #3: Cinnamon Raisin High-Protein Peanut Butter

Here's another fun (and delicious) twist to the original high-protein peanut butter recipe above.  Just add a heaping tablespoon of raisins along with cinnamon (to taste) to the original ingredient list. Talk about delish!

Now if that doesn't get your taste buds craving some PB, I don't think anything will! Even better, these recipes are all-natural and packed with protein, so they're a great addition to any fat-burning meal plan to help you achieve your goals without feeling deprived.

On a similar note, if you want to burn a sick number of calories check out out Bootcamp Games workout.

I posted it it on our Facebook Page here: https://www.facebook.com/soflafitnessbootcamp

Enjoy and let me know how these taste,

Rafael

The Boot Camp Rebel

PS....want to be a part of our Bootcamp Rebels

here are 4 ways: http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

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

The TRUTH About Interval Training

2013-03-09T11:48:00.000-08:00

The TRUTH About Interval Training

By Craig Ballantyne, CTTCertified Turbulence Trainer

For over 11 years Men's Health magazine has asked my advice on how
to lose belly fat with interval training.

My first article was published in the magazine in 2000, and
just recently I sat down with Men's Health to take an uncensored
look at the science behind interval training and the best ways
to do these fat burning workouts.

Men's Health: The story I'm working on is simple: It's about
exercises and strategies in the gym for maximum fat loss. You're
the foremost expert on intervals (CB Note: You better believe it!),
so I wanted to ask you about that, and about a few other things:

1. Why does interval training work? How do the benefits carry over?

Answer:

Interval training

a) causes different adaptations in the muscle compared to
steady-state cardio because you are using the glycolytic and
phosphate energy systems (anaerobic energy systems) at a much
higher level...therefore you use up muscle glycogen (stored carbs)
faster than you do with steady-state cardio

b) causes different hormone responses to exercise, mostly in that
you have a greater increase in growth hormone (a fat burning
hormone) and adrenaline (another fat burning hormone which also
helps suppress appetite)

2. What are the benefits of interval training?

Answer:

Interval training works for boosting fitness and fast and will also
help men and women lose belly fat.

Research has found that interval training can increase aerobic
fitness just as much as steady state cardio, AND intervals can work
even better than steady state cardio when it comes to increasing
time-trial performance.

There are two ways to increase cardiovascular fitness

a) by increasing the delivery of oxygen (heart and lungs)

b) by increasing the utilization of oxygen at the muscular level

Steady state is best for increasing the delivery of oxygen while
interval training is best for increasing the utilization of oxygen
at the muscle level -- and that's why you get fit fast with
intervals. The muscular response tends to be faster than the heart
and lungs response (i.e. you need fewer training sessions).

If you want to know how to lose belly fat with interval training,
here's what you need to know. Science hasn't uncovered the exact
reasons why it works so well, but it is likely a combo of:

- increased GH during exercise

- better blood sugar regulation after exercise

- possibly increased calorie burning after exercise

- increased adrenaline (increased fat burning and decreased
appetite)

By the way, a new research study from McMaster University was just
published and found that just two weeks of interval training done
by patients with type 2 diabetes can improve their fitness and
health. Subjects trained five days per week for two weeks, doing
ten 60-second intervals per session with 60-second rests between
intervals. These intervals were done on a stationary bike.

We're going to see more and more interval training research done
with all types of health problems. One study I found showed that
interval training even helps patients recovering from heart surgery.

NOTE: That doesn't mean you should just give intervals to everyone.
Make sure to check with their doctor first and get their approval
before giving interval training to any client with health issues.

3. What's a good way to try intervals if you're just starting out
to lose belly fat with interval training? How should you progress
from there?

Answer:

The best way is a stationary bike, and that's what is used in
almost all interval training research studies. If you use a
treadmill or run hill sprints, you're going to get sore shins if
you don't currently run or if you run on concrete or pavement
outdoors. Be conservative with your interval training method, and
always remember that the stationary bike is a proven way to get the
benefits of intervals. Almost every interval study showing health
or fat loss benefits was done using a bike.

For a beginner's conservative interval workout, when setting up
your interval program for fat loss, do a regular warmup, then work
at 20% harder than normal cardio intensity. Do that interval for
30-60 seconds and then bring the intensity down to half of normal
cardio...this is important. You want the two extremes...hard and easy.

If you don't take it down to easy during the recovery, you're not
doing anything different from a regular cardio workout, and you
won't be able to work hard during the intervals.

To progress, you will add intensity (resistance) to your intervals.
There is no best interval training workout to lose belly fat, so
don't get focused on just doing intervals one way. I recommend
changing your interval training workouts every 4 weeks, including
the method you use, if possible.

I like using 30 second intervals with 30 seconds of recovery, as
well as the Adrenaline shuttle sprints of 8 seconds on and 12
seconds off. But even the classic 45 second intervals with 45
seconds of rest, which I used back in the 90's when training
athletes, are great for losing belly fat.

4. How often should I work intervals into my training for maximum
fat loss?

Answer:

Four times per week is enough, especially if you are doing 3
strength sessions. Folks in the Turbulence Training fat loss world
often just do 3.

Remember, even most professional athletes don't train with
high-intensity programs more than four times per week, so there's
no reason you need to either. While interval training combined with
resistance training in a Metabolic Resistance Training workout
might be the closest you can get to 'out-training a bad diet', your
nutrition is probably still more important than even the best
interval workout.

5. What other exercises, besides traditional cardio methods, are
good for fat loss? What makes an exercise good for this?

Answer:

Anything that burns calories and maintains or builds muscle mass
will help you with fat loss (although not necessarily weight loss),
including bodyweight exercises and metabolic resistance training.
Both are total body hybrid workouts of strength and intervals.

The most popular workouts in the world today are metabolic
resistance training (MRT) programs using supersets, kettlebell
exercises, bodyweight circuits, traditional lifts, etc.

However, stopping two exercises, though, is still the most
important thing for fat loss...with those being two of our all-time
favorites.

a) The fork to mouth

b) The 12oz curl

6. How can I use other exercises, like bodyweight strength moves,
to perform intervals?

Answer:

We can use everything from bodyweight circuits (choose 4 upper and
4 lower body exercises and alternate between upper and lower
without rest until done a circuit, then rest 1 minute and repeat
for a total of 20-30 minutes). In the classic program, Bodyweight
Cardio 3 we use 5 rounds of 5 exercises in a similar structure.
We'll do 5 exercises for a minute each, then rest a minute and move
to 5 more exercises for a minute each, etc., until 5 groups of 5
exercises are done. You can make a real tough workout from that
set-up.

7. If a user is trying to achieve fat loss, can they do it simply
by changing their training? How important is nutrition in this case?

Answer:

A young guy might be able to pull it off, but in most cases, even
the best workout still can't overcome a lousy diet. It really
depends on how bad the diet is in the first place.

If a guy hasn't been gaining weight - or losing it - and he simply
adds this type of training, then YES he can gain muscle and lose
fat at the same time. But if he's eating too much and gaining fat,
then this will slow down the fat rate, but he won't get lean.

Intervals are great, diet is important, and these days, I'd say
Metabolic Resistance Training is the absolute best way to build
muscle, burn fat, and get lean - and possibly out-train a bad diet.
Let me know if it works for you.

If you want to know how to lose belly fat, the answer is interval
training combined with resistance training, and of course, diet.

Read More HERE<<

The power of CHANGE

2013-02-24T12:50:00.001-08:00

Today's Post is about CHANGES.

We are ALL (me too) looking for changes. After all isn't that why you are reading this now. At some point you have contacted me or downloaded one of my products looking for change.

Weight Loss, Improved sports performance, meal planning ect. ect.

There was a change you were looking for. Some of you found it, some of you found more changes than you thought, and some of you didn't stick around long enough to see...

My point is CHANGE is GOOD

And at Bootcamp we are going to experience some changes effective immediately.

While I try never to alter our classes based on outside circumstance (pretty much anything I can't control).....it happens

So starting tomorrow we are temporarily stopping all the morning classes. 6,7 &8am in Hialeah and 6:15am in Pines...

11am is still on! and so are all the other classes (BOOM!)

I will be sure to let you know when we are ready to go again.

Sorry for any inconveniences, but it was a change we needed to make for the BEST.

I know some people just don't like change...it's uncomfortable, it scares you, it's different...but that is ok

Here are some thoughts

Now, yes I talk about fitness in this space and ALL of these are applicable to fitness....but also to every element of life....

But the BIGGEST change to your fitness, the difference between getting AWESOME results and no results...is the same principle you can apply to all of life situations that require change

Our 4 options to join bootcamp are here:

http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/

Will you start making the changes you need to, or will you keep reading yesterdays chapter

I hope your SUNDAY is Awesome

Rafael

The Boot Camp Rebel

PS....Ok there is more...I could not stop:

You cannot change what you refuse to confront.
Sometimes good things fall apart so better things can fall together.
Don’t think of cost. Think of value.
Sometimes you need to distance yourself to see things clearly.
No matter how many mistakes you make or how slow you progress, you are still way ahead of everyone who isn’t trying.
Life is 10% of what happens to you and 90% of how you react to it.
Giving up doesn’t always mean you’re weak, sometimes it means you are strong enough and smart enough to let go and move on.
Don’t say you don’t have enough time. You have exactly the same number of hours per day that were given to Helen Keller, Pasteur, Michaelangelo, Mother Teresea, Leonardo da Vinci, Thomas Jefferson, Albert Einstein, etc…
If you really want to do something, you’ll find a way. If you don’t, you’ll find an excuse.

Alcohol & fat loss (new article)

2013-02-23T05:17:00.002-08:00

Good Morning Everyone

Happy Saturday

This morning we have Bootcamp and Bootcamp and Bootcamp....since it's the weekend and I know alot of you are going to party it up...I figure I share some useful info for you. My friend Mike has 7 tips for you to still have an ADULT beverage and stay lean lean...enjoy it!

7 Tips to Still Enjoy Social Drinking and Stay Lean at the Same Time

by Mike Geary, Certified Personal Trainer, Certified Nutrition Specialist
author - The Truth About 6-Pack Abs

This topic seems to be a common struggle I hear from a lot of people... They want to get lean, but they don't want to give up drinking alcohol.

Now, I'm not talking about alcoholic type of drinking (THAT is obviously a problem)... we're just talking moderate social drinking here.

First, although some people may willingly choose to give up alcohol entirely, I still think most of us can drink in moderation, and still stay perfectly healthy and lean. But there are a few tricks that can help you to not pack on the pounds... and I'll mention those in a little bit.

As for myself, it comes down to choosing what I'm going to be strict about to maintain my fitness lifestyle and what I'm not going to be strict about.

For example, I'm pretty strict about never eating anything deep fried or made with trans fats, never eating white bread, and never drinking sodas or sweetened soft drinks of any kind... but I'll admit that one thing I've chosen to not be strict about is drinking alcohol. What... a fitness pro admits that he drinks and is not a fitness "robot" 24/7... No way!

Well yes, it's true... I'm 37 now and I certainly don't drink as frequently as I did back in my crazy college days (man those college days were fun!), but I'll certainly enjoy some cold ones when hanging out with friends, going to a barbeque or dinner party, or during a night out at the bars and nightclubs. And I love having a glass or two of red wine along with a nice dinner!

It's all about balance in your life, and not every aspect has to be "perfect" in order for you to still get the body and health that you want. You'll drive yourself crazy if you're trying to be perfect.

Of course, if you have no problem abstaining from alcohol and willingly make that decision, then that will certainly be the best thing for your health and your body.

However, for the rest of us, that actually do like to partake in some social drinking, here are a few tips that have helped me to stay single-digit bodyfat lean, while still drinking alcohol occasionally.

TIP 1. Obviously alcohol gives you extra empty calories on the days that you choose to drink. Alcohol has 7 calories per gram, compared to 4 calories per gram for carbs and protein, and 9 calories per gram for fats.

However unlike ingesting carbs, protein, or healthy fats from a healthy food source, drinking alcohol gives you LOTS of calories with very little micronutrients.

On nights that I know are going to involve some drinking, it helps to make sure that dinner is based only around protein and vegetables. You're going to take in a lot of empty calories with the alcohol, so eating a good portion of appetite-satisfying protein along with nutrient-rich vegetables can help to control your appetite and give your body the nutrients it needs.

Plus, most importantly, there's just no room for loads of carbohydrate-rich foods if you're also going to be consuming alcohol. Carbs + alcohol is a perfect recipe for growing a beer belly! Try to keep that evening meal a fairly low-carb meal to save yourself from extra empty calories.

TIP 2. If you want to save your body from adding layers of ugly fat, by all means stay away from syrupy, fruity drinks that are loaded with sugar... this is a double whammy for your gut as you're not only getting all of the empty alcohol calories, but also loads of empty sugar calories. Big fruity drinks such as a big syrupy margarita, or other tropical fruity drinks can sometimes have as much as 500-600 calories per serving and 70-100 grams of sugar!

Quick tip on margaritas: I don't know about you, but I love margaritas. However, most margaritas have loads of sugar from the sour mix. If you want to get a super low sugar and lower calorie margarita, what you need to do is ask the bartender to make your margarita with ONLY tequila and fresh squeezed lime juice, and no sour mix. I think it tastes better anyway than a normal sugary margarita.

Next point... and I don't think this even needs to be mentioned, but if you care about your body, any drink that uses soda pop as the mixer is going to be loaded with sugar (usually high fructose corn syrup) and calories.

Instead, your best bet is to stick with a clear alcohol mixed with club soda (NOT tonic) and a squeeze of lime or lemon (hey, at least you get a little vitamin C and antioxidants with the squeeze of lemon and lime!). Vodka with club soda and extra lemon and/or lime squeeze is my drink of choice at the bars and nightclubs.

Stay away from tonic water mixers! Some people don't realize this, but tonic water is loaded with almost as much sugar as regular soda pop... on the other hand, club soda has no calories at all. It's clearly the lowest calorie way to drink.

TIP 3. If you're going to drink beer, you're better off choosing just 1 or 2 dark beers rather than 5 or 6 light beers. Sure, dark beers have more calories than light beers, but dark beers also have more B vitamins and antioxidants than light beers, so you actually get more nutrition from the dark beer. As long as you keep it to just 1 or 2 dark beers, you may still stay within 150-300 calories.

Generally, it also takes a little longer to drink a good dark beer compared to a watery light beer too.

TIP 4. Try to get in a high intensity full body workout before your night out of drinking. If you do this, at least you've revved up your metabolism and have your body processing calories a little faster.

Also, trying to get in some sort of exercise the morning after your night out can also help to get your body back to a good state of health. This may not be your best workouts in terms of energy, but it can help to just get your body moving and break a sweat, and get back to a good homeostasis.

TIP 5. Avoid the late-night munchies after a night of drinking! This is where most people do the biggest damage to their waistlines.

Instead, make sure to have some lean protein and vegetables quickly available at home (perhaps some pre-cooked chicken breasts, grass-fed steaks, or even tuna fish and some veggie sticks) so that you can satisfy your late night post-party appetite with lean protein instead of carbohydrates. Veggies and protein is the key here.

The worst thing for your body is loading up on pizza, ice cream, and other carb-rich junk after a night out of drinking.

TIP 6. If you drink multiple drinks socially, try to keep drinking alcohol to only 1-2 days/week maximum if you want to stay lean. On the other hand, if you never drink more than 1-2 drinks per day, I think having 1-2 drinks daily with a meal can still be part of a healthy lifestyle. As long as those calories are accounted for and you still stay within your daily caloric maintenance.

TIP 7. Wine is one of the healthier drink choices... if you must have a drink, you might as well choose wine so you at least get a good dose of antioxidants as well. Red wine is known for it's antioxidant content, however even white wines contain some antioxidants as well... white wines just aren't quite as high in antioxidants as red wines.

Hey, if you can get a little resveratrol while enjoying your company, why not!

However...1-2 glasses, NOT A BOTTLE

What about hangovers?

Ok, so you went a little overboard and drank too much. Now you might be facing a hangover the next morning. Well, I can't personally verify whether this works or not, but I have 2 friends in particular that swear by taking this whole-foods based vitamin, VGF25+ (this stands for 25+ veggies, greens, and fruits) before they go to bed, and they claim that it almost always prevents a hangover the next morning if they remember to take it before going to bed.

And finally, like I mentioned before, drinking alcohol just adds one more thing to your list that you have to work against in getting the body you want.

Abstaining may always be the best choice, BUT we also need to be realistic and know that social drinking is not something that most people are willing to give up entirely.

For that reason, this list of tips to help manage social drinking in a healthier way can really help you to stay leaner and healthier and still balance a little bit of social drinking into your life.

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

People I am back, did you see tip #4...a full body workout...I tell you all the time...you go to rock the hour with you.

Remember, there are 4 ways you can join our program, check them out here:

http://www.southfloridafitnessbootcamp.com/4-ways-to-join-bootcamp/
You can join today and start tomorrow (or Monday ;-)

Enjoy your Saturday People

Rafael
The Boot Camp Rebel

PS -- if you liked today's articles, please fwd this email on to any of your friends, family, or co-workers that would enjoy it.

PPS- I have some FREE samples for you

Workout Free Trial url:

http://results4sure.getprograde.com/workout-free-trial.html

Men’s and Women’s VGF Free Trial url:

http://results4sure.getprograde.com/vgf25-free-trial.html

Longevity Free Trial url:

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

Burn Fat for Pennies a Day?

2013-02-14T04:53:00.002-08:00

Hey Everyone, Rafael Here...

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The result? Dramatically reduced fat burning, increased blood sugar levels and increased fat storage.

Ideally, when you consume carbohydrates, here is what you want to happen:

So how can you increase insulin sensitivity?

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DREAM VACATION

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(And How To Control It)