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Welcome To Fitness Boot Camp!
GET FIT...STAY FIT...FEEL GREAT...
Boot camp fitness is a full body strength training and cardiovascular exercise program. Anyone can join, the pace is set by the instructor as a goal only, you pace yourself as you improve (which you will). The class is in a group setting with no yelling or screaming, you will be motivated to do your best however.
If you want to see total body results in a short amount of time, this is for you!
Fitness Tip of the Week!
Protein - How much do I need? The RDA of protien is 0.8 grams per Kg per day. Most of us get this in our normal diet. While in the bootcamp class or endurance training or weight training our protein requiremnets increase to 1-1.2 grams per Kg per day.
To calulate you weight from Lbs to Kg divide your weight in lbs by 2.2
Protein is responsible for the growth and repair of body tissue (muscles), red blood cell function, antibody function, and regulation of enzymes and hormones.
Hydrate Hydrate HydrateWater Works for Weight Loss. Nothing quells the appetite like water, lots and lots of water. Start out with two quart bottles in the morning and carry one with you to work or wherever you go. If you like, divvy up the 64 ounces of water into eight (8-ounce) bottles or four pint (16-ounce) bottles to carry ...around with you all day. Freeze half of them the night before and they will last all day, even in a hot car. Keep some unfrozen so they will be ready to drink immediately.
Yes. You will have to make more frequent bathroom trips, but it is worth it. Drink your 64 ounces of water before dinner, if possible, so you're not up half the night going to the bathroom.
Water not only fills you up and lessens your appetite, it prevents those "hungry horrors" we all encounter when our blood sugar drops and we reach for cookies, candy, ice cream, fries or other high-calorie treats. Water also flushes out the system, rids the body of bloat and toxins and rosies up the complexion. Does your age influence your metabolism
Yes, but not why you think..
As we age we tend to move less than when we did when we were younger. This constant moving around and being more physically active resulted in more lean muscle mass, so the less active we are, the lower our lean muscle mass. We have all heard muscle burns fat, this is very true. My challenge to you: Exercise a minimum of three days a week. A good mix of cardio and weights are a must. If you are pressed for time a circuit weight regimen is very effective.
Stay tuned for tips on weights vs. cardio in relation to weight loss
Part II - Weights vs. CardioWeights vs. Cardio
Political answer... Both! It really depends on your goal. If you want to lose inches; then a high repetition full body weight routine at least 3 days a week as well as a fairly intense cardio workout 3-4 days week will work. If you want to lose a few pounds and tone, a lower repetition full body weight routine 3-4 days a week and cardio routine 2-3 days a week. Not quite the answer you were looking for? Here is why we need both. The weights work in two ways; we burn calories while we lift the weights (especially in a circuit routine). After we stop lifting our metabolism is still in high gear for almost two hours while our muscles are repairing themselves (also why a protein shake or protein filled meal is important after a workout) The cardio routine works more short term in the fact that you can burn a lot of calories in a short amount of time.. Intervals work best when trying to lose weight, make sure you are recovering only slightly between the fast intervals though. You don't get the metabolism kick after the cardio workouts though. Cardio is also important for your cardiac health. Even though you are healthy and eat right....everyone is still prone to heart disease and cardio workouts at least 3 days a week for an hour a piece significantly reduces your risk. Stay healthy View Other Fitness Tips
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