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, Fat Loss Starter Guide

Fat Loss Starter Guide

 

Fat loss is probably the most common reason for people coming to Bootcamp. Whats the best way to go about achieving this and how quickly can you get there?

The aim is to lose body fat, not so much body weight, although naturally you will lose some bodyweight due to the reduction in body fat.

Strategy

  • Set yourself a realistic goal (preferably 3 months)
  • Exercise 3 times a week minimum.
  • Follow the Nutrition Starter Guide, aim to eat well/healthy 80% of the week.
  • Create a sustainable calorie deficit of 250-500 calories per day.
  • Aim to lose between 4-8lbs per month.
  • Reduce starchy carbohydrates (bread,pasta) and sugars (sweets,chocolate).
  • Increase protein,vegetables and good fats.
  • Keep a food diary of what,when,how often you eat. This will help you determine what needs to change to reach your goal.
  • Don’t look at the scales everyday, once a month is enough.
  • Get your body fat measured every 3 months.

Good Luck and enjoy your success!

Nutrition Starter Guide

Nutrition Starter Guide

Watching your weight might not sound fun, but a healthy diet not only offers major health benefits, it will also give you that body you dream of. A radical overhaul of what you eat might be a bit drastic, but one or two changes at a time won’t seem like hard work! We’ve got some top tips for healthy eating to help you get started on your slim down.

  • Always have breakfast!

It really is the most important meal of the day. Porridge is a great source of slow-release carbohydrates, so it will keep you going until lunchtime. Sprinkle raisins on the top and you’ll have had one portion of your five fruit and veg. Try and add a protein source as well, such as eggs.

  • Eat your five-a-day

Aim to eat five portions of fruit and veg each day. Dried fruit, frozen fruit and veg and juices all count. Why not get a head start by making a fruit smoothie at breakfast time?

  • Eat seasonally

It’s more varied, cheaper and better for you. Check out farmer’s markets where possible, or try Pick Your Own fruit and veg – it’s great fun and really inexpensive.

  • Watch your meat

Eat good quality meat three times a week, rather than poorer quality meat seven times a week. Seek out a good local butcher who can give you advice on the best cuts of meat for your budget.

  • Swap your carbs for more protein,vegetables and good fats

Drop the sandwiches for lunch and have a flour tortilla with roasted vegetables and Greek yoghurt, or a salad with cous cous and chicken instead. Vary your lunches where possible and avoid the 3pm post-sandwich energy crash.

  • Swap chips for chunky potatoes

Instead of chips, roast chunky cut potatoes with their skins on and a little olive oil. They’re better for you and twice as tasty!

  • Eat oily fish twice a week

Try eating salmon, mackerel, fresh tuna and sardines to protect your body from heart disease.

  • Dump the crisps and snacks

Have raw vegetables and dips instead. They’re better for your health, and much more friendly on your waistline too.

  • Choose wine over beer (in moderation)

One glass of red wine is better for you than two pints of beer.

  • Substitute brown rice for white ( breads and pasta)

As it offers a slower release of carbs, brown rice will make you feel fuller for longer and won’t leave you craving for a sugar hit an hour later.

 

The example above shows the extreme ends of the spectrum of two very different types of training. Slow steady state training (cardio) vs High Intensity Interval Training (anaerobic).

For us bootcampers, ideally we would want to be somewhere in the middle, preferably leaning towards the sprinter. Strong, lean muscles, with a defined physique, good posture, strong joints and the ability to be active and move through life with ease.

In other words..HEALTHY.