SNIKWAD   26,979
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Muscle Weighs More Than Fat --- A Picture Speaks Volumes

Monday, November 01, 2010

In a nutshell, a given weight of muscle mass takes up a LOT less SPACE than an equal weight of fat!

Muscle mass is smaller, tighter, leaner and more dense!

  Member Comments About This Blog Post:

WAKIKAT 8/22/2011 1:22PM

    For some strange reason now I'm craving a smoked turkey leg with a big slab of butter

jk ;-)

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JAZZID 8/10/2011 7:04PM

    Great visual!... emoticon

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HAPPYMOMMA2009 2/2/2011 4:33PM

    Perfect example of why we should skip the scale more often.

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MRAMSEY08 11/5/2010 4:21AM

    thats gross

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AKAFIT 11/3/2010 9:15AM

    Picture is worth a thousand words...nothing like having fat stare right at you for you to get a new perspective. emoticon

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DBFBILLY 11/2/2010 1:30AM

    Great visual emoticon makes u think emoticon emoticon

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KICKINGIT@56 11/1/2010 10:24PM

    Next time I look at a chocolate eclair - that's what I'll see...yuck!


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    The fat is so gross looking. LOL.

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GRIGGCB 11/1/2010 12:42PM

    Great example...

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MAIA2011 11/1/2010 11:38AM

    I can't see this enough! Thanks for posting!

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KAILIIA 11/1/2010 10:49AM

    A good visual but still gives me the willies

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NEWANNC 11/1/2010 10:48AM

    WOW. That's one eye opener!!

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So THAT'S where all the "fat" goes when we lose weight!!! Yea!!!

Wednesday, October 13, 2010

Well I answered a question that someone else had in their blog today, about body fat and where it goes when we lose weight. Someone else saw it and thought the information was good and I should include it in a blog for others to see? Enjoy!


Q: When we lose weight, where does the fat go? What actually happens to it, does it just melt way getting absorbed into the body?

Excellent question!

So without all the fancy names and scientific mumbo jumbo......

When you intake LESS calories from food than the calories that your body burns daily, somehow your body needs to make up the difference to keep you going.

Yes, your body has fat cells that act as storage places for "actual fat", i.e. triglycerides. Our fat cells being full of "actual fat", that's what makes for all our love handles, fat rolls and such, all the stored triglycerides in various places in our body.

Now when your body needs that extra energy (because of dieting/exercise), it starts it's own little "fat burning process", known as lipolysis. During lipolysis, the body calls upon triglycerides to be transported from the fat cells to be used as energy in the body.

As I said, skipping all the "big scientific words", suffice it to say that the fat from our fat cells is first broken down into glycerol and free fatty acids.

The glycerol portion is then broken down/converted by the liver into glucose (sugar), which can then be used by the body for energy! The sugar is consumed/spent/burned up when our muscles move and fire: Mass/Energy converted into Motion, Physics 101, right?

With the "fatty acids" portion, that's where it get's a bit interesting. Again, keeping it simple (as if the human body is): Once our body has used up all the sugar it can find for energy, and it still needs MORE...the body then turns to using "fatty acids" directly for energy.

How? Well, our bodies are smart .... it switches from "burning sugar" (glucose) for energy to "burning fat" (fatty acids) for energy, entering into a process known as ketosis. This is a natural process that happens during long cardio workout sessions.

This is the reason that if you are looking to burn FAT during your cardio sessions (instead of sugar) it's recommended that you work out at LEAST 20+ minutes. Why? Because it usually takes about 20 minutes (give or take) of strenuous exercise to deplete the body's "sugar" energy reserves and force the body to enter into "fat burning mode".

The body can also be manually switched into Ketosis (fat burning mode) by following a low carb diet. People following a low carb diet are purposely limiting their intake of carbs (sugar) to force the body to find and use an alternate source of energy, i.e. burning body fat.

Mind you, the fat cells that we have in our body, they never go away, they are just emptied out when we lose weight. No worries, when they are empty they don't take up much space at all.

But if you DID want to get rid of the fat cells too'd undergo a surgical procedure like liposuction...which sucks from your body all the fully loaded fat cells in one fail swoop.

Happy Sparking!!!

  Member Comments About This Blog Post:

SHIRMC 12/21/2013 12:27PM

  There is more!

I was feeling pretty discouraged that the fat cells I am emptying will stay in my body, waiting to be refilled as soon as I stop working so hard at diet and exercise. it seemed like it was just going to be too much work. Then I found this article.


Here is the last paragraph...

What Happens to Fat Cells?
As your body uses fat for fuel, fat cells begin to empty; however, any fat cells you made as you were storing fat remain. As you begin to lose weight, your fat cells will shrink. New fat cells that were created during weight gain will empty; however, in order to be a "normal" size you will need to shrink your fat cells below normal, which causes the cells to produce less of the hormone that signals you when you are full. In the absence of the hormone, which is called leptin, you may begin to feel extremely hungry. If you continue to lose weight you will eventually induce a state where your fat cells begin to die and leave your body.

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CHAOSTHEORY635 8/5/2011 1:32AM

    Sounds like someone has a tabbed-out copy of Good Calories, Bad Calories :)
(me too!)

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HAPPYMOMMA2009 2/2/2011 4:31PM

    Very, very good stuff. I often refer to your blogs for the factual info. Not the latest fad stuff. Thanks!

Comment edited on: 2/2/2011 4:31:54 PM

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GRIGGCB 11/1/2010 12:45PM

    Thank you...

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QUANNA76 10/18/2010 3:44AM

    Thanks this is very informative and helpful

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BEEEEEEEEE 10/16/2010 12:24AM

    Great info - I've always wondered about that. emoticon

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AKAFIT 10/15/2010 7:57AM

    Once again, you have made me smile while informing me. Of course, I had enough knowledge on this subject just to make me dangerous.

Thanks AGAIN!!!

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-PAULA 10/14/2010 9:29AM

    Thanks for posting. emoticon

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15THC_ODETTE 10/14/2010 12:53AM

    While we are on why liposuction is a bad idea. Back in 1997, when a friend died of strep turned to sepsis (the first of 19 strep deaths in the city), the next strep case who came into the ICU was a girl who had liposuction in her thighs and got a strep infection, that turned into "flesh eating" strep and they had to take out one of her major thigh muscles.

The liposuction option was taken off the table for me. I realize strep infections which turn flesh eating is a rare complication, but why take the chance?

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JUSTFOXXY 10/13/2010 9:20PM

    This is great, but here's my question. I am not a big eater. Based on your explanation, the body uses sugar (glucose) for energy and then turns to the fatty cells. Why wouldn't the body go straight to the fatty cells on days I don't eat. My weight has remained within the same 2-3 lb range for a year.


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MAIA2011 10/13/2010 7:18PM

    I'm thinking I should switch my blogs from whining to serving an educational purpose, too.

Spark on!

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TYSON_INGA 10/13/2010 6:51PM

    More determined to stay on low carbing. Good info.

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SNIKWAD 10/13/2010 6:07PM

    ODIROM: Yes, you are right. Funny, liposuction remains largely a "cosmetic" procedure for smaller sized people wanting it for aesthetic reasons. Definitely for the reasons that were already mentioned people that are super obese are not able to have liposuction performed. Lol, the people getting liposuction are often times the people that need it the least (medically speaking).

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ODIROM 10/13/2010 5:50PM

    Secondary consideration with lipsuction: There are concerns that the fat layers of the body may be directly connected in some fashion to the endocrine system (the system of the body that releases hormones for things like mood, growth and development, tissue function, and metabolism).

There have been a significant number of people who have had liposuction and either during or right after the procedure they just die. Their body stops working. They just switch off, dead and nobody has a really good explanation. A friend of the family had his wife die this way.

There are a few studies, including the one that this friend now widow is conducting between the connection that might exist between the lipo sells and the endocrine system. Sure you can grow them back, but the connection is already gone.

It is, in his estimation, something akin to the skin. The skin is our largest organ. Once 68% of it is lost, the body starts to go haywire. Things just don't work right. Nobody knows why. Liposuction would be similar, again in his estimation, to losing a percentage of your skin. The more lipsuction you have, the higher percentage you are losing. And this connection to the endocrine system would cause things like your metabolism to just go nuts.

And remember this boys and girls. For every pound of weight you lose through lipsuction you also lose about a unit of blood. (My father is a plastic and reconstructive surgeon) The average adult human body has 10 to 12 units of blood in it.

So even if you are gigantic, you might have 20 units of blood. You will still only get about 20 lbs of liposuction before you have ZERO blood remaining for the heart to keep pumping. (give or take, with the limitations of bleeding, etc.)

Hence why it is not a practical fix for largely obese people--besides its potential impact on your endocrine system.


Trust me.


Comment edited on: 10/13/2010 5:52:52 PM

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MORTICIAADDAMS 10/13/2010 5:43PM

    If only I could afford liposuction and had the guts to do it. LOL.

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BARCLE 10/13/2010 5:25PM

    Thanks for this blog - very interesting and educational! emoticon

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RESERVED1948 10/13/2010 4:55PM

    And I thought we flushed the fat down the toilet!

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APIRLRAIN888 10/13/2010 4:42PM

    thanks for posting! I was just thinking about asking that question!!!
great explaination!!!

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SNIKWAD 10/13/2010 4:31PM

    Yes, with liposuction, existing fat cells are ripped viciously from the body. This is the reason for the underlying dangers of liposuction, these fat cells that are being sucked out...they are living breathing cells, with blood vessels running to them, etc. Ripping them away tears away those blood vessels/tissues, i.e. it's a lot of damage to the body.

But to your question, yes after liposuction your body can definitely make NEW fat cells to fill with fat. For this reason, a person considering liposuction should still consider making the nutrition/fitness lifestyle changes necessary to prevent what got them to needing liposuction in the first place.

But alas, as one friend told me, "I can get liposuction now and lose the weight overnight, go back to eating like I want to and not have to exercise. Then if I need to, I can get liposuction AGAIN in another 10-15 yrs , after all, I didn't gain all this weight overnight!!!" emoticon

Each to their own, right?

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TOYASWORK 10/13/2010 4:31PM

    That's just way too scary! emoticonI work with Scientists and yet just made my brain smile. emoticonKudos for coming correct emoticon. Now I feel guilty like I have to go drop some unwanted fat! emoticonThanks! emoticon

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GIRRLKITTY 10/13/2010 4:14PM

    Huh, that's actually the best explanation for what happens to the fat I've ever read! Question though: with liposuction, even though the cells are gone, you can put the weight back on. So does the body generate new fat cells once the old ones are gone?

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Back to Carb Loading - 101

Tuesday, October 12, 2010

Yes, it finally happened! I reached my threshold of "being asked ten times", so we finally got another question to add to the running FAQs list:

Question: Don't we need carbs for energy??? Someone else told me to load up on carbs before doing cardio??? How do you have energy for working out so long and hard if you’re eating so few carbs, do you carb load???

Ok my fellow Sparkers, it’s not the Stone Age anymore! You know people actually used to drink moonshine because they thought it had vitamins in it??? My uncle Frank was blind as a bat but strong as an ox!!! Were both effects from the same brew??? Those were also the days when turpentine had magical medicinal properties, really the stuff could heal anything that ailed you: Got a sore throat or a chest cold??? Put some turpentine on it!!! Broke your leg??? Put some turpentine on it!!! Stomach bothering you??? Drink some turpentine!!! Oh-Em-Gee, I can still taste that stuff.......dangit Grandma!!!

But time, knowledge and wisdom has saved us from such folly, true. Same with “carb loading”, it’s a thing of the past, on the same relic pile with CDs and black-and-white TVs.

First thing, every one of you has heard rumor of a mysterious body function/process called “fat burning”, true? It’s heralded as “the zone” to be in when doing cardio? Seems that “fat burning” is all the rage now-a-days, true? All the boys and girls are doing it!

Then if “fat burning” during cardio is your goal, why dump a ton of sugar (I'm sorry, carbs) into your body before said cardio for it to run on? Does it not stand to reason that if you DO load your body up on carbs before cardio, then “burning carbs for energy (burning sugar)” is just what your body will do? Does this not defeat the purpose, or am I missing something? You gotta be a little street smart in the game people, otherwise you go home from NY City the first day with your pockets picked!

News Flash: You body will NOT burn fat if there are ample reserves of quick fire SUGAR on tap, period, end of story.

So my pre cardio workout fuel of choice: A protein shake w. 50g of protein, 0g of carbs and 3-4 tablespoons of olive oil added (yes, good fats for energy). Why eat fat before going to a fat burning workout? Because your body burns what you eat!

But I would be remiss not to explain further --- the notion of carb loading does have “some” merits as it relates to extreme endurance cardio, i.e. marathon running. But I would dare say that our most extreme cardio sessions at the gym pale in comparison to running a 26 mile marathon, right? I know we may "feel like" we are truly gassing ourselves in that 30 minutes at the gym, but seriously, no. And THERE is the big difference.

So with actual carb loading before THAT type of event, you have to understand a) the purpose of carb loading and b) a few key elements to the process.

The purpose? To fill the muscle glycogen stores before the extreme event. Most of us already walk around with our muscle glycogen stores filled to capacity anyway. How do I know? Because a) most people eat tons of carbs, b) they do relatively LITTLE exercise compared to the carbs that they are eating and c) thus they are gaining or have gained weight …. This bringing them to Spark!

News Flash: If your muscle glycogen stores are not ALREADY completely full, then the excess “carb” (sugar) calories that you eat will not make you gain weight, they will NOT be stored as fat, instead they will replenish your muscle glycogen stores.

The procedure for actually doing “carb loading”? (3 methods stolen from Wikipedia)

“Original Regimen - 7 days before the event, perform an exhaustive exercise to all but deplete your energy stores. Then for the next 2-3 days cut back on carbs and do low exercise to keep the carb level very low. Then 3-4 days before the event, eat a very high carb diet. This will initiate a response from the muscles to take in as much glycogen from the carbs as possible, over compensating for the starvation from the previous days.”

“Without Depletion - In the 1980s, research led to a modified carbo-loading regimen that eliminates the depletion phase, instead calling for increased carbohydrate intake (to about 70% of total calories) and decreased training for three days prior to the event. Most athletes now follow this modified regimen,it is recommended by many coaches, although there are some athletes who still follow the original carbo-loading regimen”

“New Short workout - A new carbo-loading regimen developed by scientists at the University of Western Australia calls for a normal diet with light training until the day before the race. On the day before the race, the athlete performs a very short, extremely high-intensity workout (such as a few minutes of sprinting) then consumes 12 g of carbohydrate per kilogram of lean mass over the next 24 hours. The regimen reportedly resulted in a 90% increase in glycogen storage.”

The bottom line: These type extreme atheletes NEED to load their body with glycogen in order to run 26+ miles at a high rate of speed without taking a break, yes. But even they don’t “carb load” using Ben and Jerry’s Chubby Hubby

So no, you don't need to "carb load" before your 20 min extreme cardio burn session on the stepper!!!

  Member Comments About This Blog Post:

QUANNA76 10/18/2010 4:01AM

    love it

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-PAULA 10/14/2010 9:40AM

    Thanks for breaking it down for us!

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MORTICIAADDAMS 10/13/2010 8:05PM

    Very interesting!

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MORTICIAADDAMS 10/13/2010 8:04PM

    Very interesting.

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ODIROM 10/13/2010 5:36PM

    Another good one. And for those of us trying to eliminate carbs from our life altogether, you are not only an inspiration, but a good source of keeping ourselves in check.

I am not an extreme anything. (I was at one point extremely over Just over weight)

Keep on keeping on and keep on telling the truth!!!


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AKAFIT 10/13/2010 8:11AM

    OMG, you are so funny for one. I like the way you break it down. You are right. I like what Maia said too. We treat these "extreme" findings like they relate to us "normal" types when for the most part they don't. I know for sure I don't need to carb load. As a matter of fact, I am trying to figure out how to cut out the carbs in my diet.

Anyway, thank you once again for making me smile while educating me at the same time.

Have a fantastic day Brotha!!! Skee~Wee

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DBFBILLY 10/13/2010 8:05AM

    Love it....makes sense to your humor emoticon emoticon

Everytime I have the urge to stick something in my mouth that's a NO NO, emoticon emoticon emoticon emoticon emoticon
I'm going to think of you and Jillian yelling at me emoticon emoticon

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MAIA2011 10/12/2010 9:47PM

    You hate carbs so much methinks that once upon a time you must have loved them too much!

I think some people read about nutrition and fitness the way others read the Bible. They just pick out what they want to hear and go forth. It's sexy to talk like an elite athlete but as you pointed out 26.2 miles versus 30 minutes on the treadmill is not at all the same ballgame.

Almost nobody needs to carb load BUT everybody seems to want to. Also, almost nobody needs to replace electrolytes with Gatorade but a whole heckuva lot of people do that, too. You have sound advice. Thank you!

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MNCYCLIST 10/12/2010 9:14PM

    I only carb load when I'm going to do a very long bike ride (I don't run, I ride) like 100 or 200 miles in a day, and sometimes I don't even carb load for a 100 mile ride. It depends on several factors for me: (1) the conditions of the ride [e.g., flat or hilly, still or windy, warm or cold], (2) my nutrition in the weeks leading up to the ride, and (3) my current level of conditioning.

Thanks for sharing your thoughts with so much detail!

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Pondering the Premeditated Destruction of my Stomach

Saturday, September 18, 2010

I do so hate "knowing better" emoticon

But after weeks and weeks of constant begging from my kids, I decided to finally go ahead and make them some homemade Waffle House waffles tomorrow morning. I've had a $5 bag of their dry mix sitting in my cabinet for weeks now, just waiting to see the light of day. Normally their pleas would fall on deaf ears but, hey, they deserve a treat once in awhile.

But, I was shocked tonight to see the mixing instructions for the 3 lb bag, basically using 4 eggs and 2 quarts of half and half for the bag, no wonder they pack a hefty calorie laden punch. The finished mix has to sit overnight in the fridge, but according to my youngest, yes it tastes just like the waffles in the restaurant.

Since I believe in accountability, I've already tracked tomorrow morning's carb fest in the food tracker, just to see what I'm dealing with --- breakfast is gonna cost me 6 miles on the treadmill tomorrow, oh well emoticon Gotta pay to play!!!

But the worst part of it, as my kids reminded me --- the affects that carbs always have on my digestive system. Me normally NOT eating bread/flour products, rice, pasta or potatos, my system has gotta used to only the good stuff (eating clean), and thus rewards me. Right now, I can almost feel the tell-tale rumblings of the gastrointestinal meltdown that's sure to come after tomorrow's breakfast. It's so not worth it emoticon

  Member Comments About This Blog Post:

ODIROM 9/21/2010 3:06PM

    I would eat them up, revel in your control and your ability to eat for YOU, and then run the six miles....

And then probably wait the weeks and weeks and weeks listed in the top of the post before I did it again.

Eat fat to get skinny!

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MORTICIAADDAMS 9/19/2010 11:58PM

    i would pass on it and eat something healthy.

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SAMANTHALYNN90 9/19/2010 8:04PM

    Could you maybe just give it to your kids as a treat and eat fruit or something? I mean it was one thing if you super loved waffles and could eat ten and this was just a treat....but the way you describe it makes it sound painful and you seem upset by the though of having to eat them. But you dont! So if my stomach was going to be upset by something and it would cost me 6 miles I could stick with oatmeal and an apple :) Just a thought!

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AKAFIT 9/19/2010 8:01PM

    If you know the negative effects do you have to indulge? I don't know that those effects would be worth it. Your kids can enjoy them and you could watch them enjoy them. Just a suggestion.

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AKAFIT 9/19/2010 8:01PM

    If you know the negative effects do you have to indulge? I don't know that those effects would be worth it. Your kids can enjoy them and you could watch them enjoy them. Just a suggestion.

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JUSTFOXXY 9/19/2010 6:31PM

    Yikes, I tried the Burger King pancakes and sausage platter along with their breakfast bowl. I split the pancakes and sausage with my husband and consumed the bowl by myself. I seemed to be portioned correctly because I didn't feel miserable trying to consume it all. However, I was knocked out for 2 hours! I felt like Rip Van Winkle. I didn't know what happened.

I hope you fared better.

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HERCULEA 9/19/2010 7:28AM

    emoticon I can relate. I think it's kind of amazing that our bodies react this way. It's as if reminding us that what we just ate is almost poisonous and needs to be purged from our system. Good luck with the detox this morning! You will feel so much better. I always do!

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JREA24 9/19/2010 7:03AM

    Don't do it or eat just one.

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Krav Maga - 2010 Fitness Boot Camp

Thursday, September 16, 2010

Monday, Wednesday and Friday (2 weeks) - 530am to 730am of Pure Hell

Really there's no word to describe it !!!


Some action videos!!!

emoticon emoticon emoticon

  Member Comments About This Blog Post:

JUSTFOXXY 9/19/2010 6:26PM

    Awesome boot camp! I just completed the third week of my four week bootcamp. Your camp makes me look like I've been skipping in circles. emoticon

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JREA24 9/19/2010 7:04AM

    That looks fun and tough.

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GOODBYEPOUNDS 9/16/2010 8:13PM

    WOW, that's what up emoticon

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ELLIPSER 9/16/2010 4:03PM

    Way to go! This is very cool! And close to where I live! How exciting. Perhaps next year I could participate too?

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    Cool! I've never seen a place like this before.

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SHAPELY75 9/16/2010 3:30PM

    Looks very intense yet cool as hell! I know you felt great afterwards.

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