, 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!

Are we near you?

Chesterton Recreation Ground

Nightingale Recreation Ground

Trumpington Meadows Primary School

Congrats to Sarah George..write up coming soon.

Congrats Olivia McNamara (front and centre with cool stripey socks) on a great month of training with Bootcamp Warriors, you really deserve this and we will all miss you when you go. Olivia came in top of the attendance charts with 17 sessions which is huge commitment. This really showed in her fitness testing results where she smashed her own previous bests but also set the 3rd fastest time overall in The Beast 500, she also set the fastest female time ever!!!! Other notable efforts this month have been Ruth Zisengwe, Sophie Rowe and Daniel Ainsworth. She has well and truly left her mark at bootcamp and has been a great addition to the tribe. We are not sure how she is going to cope with the cooler climate up in Scotland but she will always be welcomed back when she wants.
Good luck up in Edinburgh.

Congratulations to Anna Johns. Anna is one of our Welsh contingent at bootcamp and as you can imagine she took a fair bit of stick during the Six Nations tournament. Anna did as anna does which is to smile it off and get on with it..she is always smiling and is pleasure to have at bootcamp. With Tough Mudder looming at the end of this month, she upped the number of sessions from 2/3 per week to 4/5 per week so she could be ready and ready she was. During our end of month fitness testing she went BESERK! She got personal bests across the board and raised the bar not only for herself but amongst the group as well. Our infamous test, The Beast 500 she set the second fastest ever time and the fastest time by a female. She pushed herself to new limits and encouraged others to push themselves too. A great month of training, well deserved. Congrats Anna.

Starting April 11th we will be running morning sessions starting at 6.30-7.15am. The sessions are now up in the teamup schedule for to book onto. These sessions are gonna be fun, fast and get you in the perfect frame of mind to start your day!

Congratulations to Julia Thomas. Julia has a great story, back in January she won our Facebook competition for a free month of bootcamp. That is how she came to us. Since the very first day, Julia has thrown herself into everything that we have done in our sessions and has not been afraid to take on new exercises and challenges..despite finding some things tough going. Im not sure if Julia is ever going to love burpees and bear crawls but that will never stop her from trying and giving it her all. She ended up with the highest attendance in march and has made huge improvements in the fitness tests we perform once a month which is just reward and acknowledgement of the effort she has put in. She does all of this with a smile and is pleasure to have at bootcamp. Keep going Julia!

SOPHIE ROWE

Congrats Sophie on all the hard work!!!

Come And Have A FreeTrial Week, Starting Monday June 29th 6.15-7PM And Then Wednesday And Friday same times.

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Minerals.pngMyFitnessPal-Nutrition-101-Vitamins-and-Minerals

When you pick up a new food in the grocery store and look at a nutrition label, where do your eyes first land? Do you instantly look at the calories or grams of carbs, protein and fat per serving? You’re not alone. We often choose foods based solely on their macronutrient content (carbs, protein and fat) without thinking much about what micronutrients (vitamins and minerals) they provide.

Micronutrients are often overshadowed because they make up a much smaller part of our diet than the macronutrients. Micronutrients get less of our mindshare, too, because they don’t impact our weight the way the macros do.

Though they may seem less significant, vitamins and minerals are actually just as critical as the calories we eat. They play critical roles in the structure of our bodies. For example, calcium mineralizes our bones, and Vitamin C makes our collagen strong. Micronutrients also impact how well our bodies function:

Sodium, potassium and calcium work together to moderate hydration and muscle contractions.
Vitamin K allows blood to clot if we get a cut.
Vitamin E, an antioxidant, protects healthy cells from being damaged.
The list goes on and on. The takeaway point is this: even though we need less of them in our diet than macronutrients, vitamins and minerals are no less important to our health.

It’s not necessary to know every function of every vitamin and mineral to understand their importance. There is a dizzying number of details and the scientific research changes almost daily. The idea behind this infographic is to show you just some of the major functions of these micronutrients, and some of the foods you’ll find them in. Instead of putting together an exhaustive list, I thought it’d be more beneficial to share some tips on how to get the most micronutrients from the foods you eat.

How to Maximize Those Micros:

Eat from every food group. Protein foods, dairy, grains, fruits and veggies can all be great sources of vitamins and minerals. But no single food, or food group, is a great source of everything. At mealtime, fill your plate with 3-4 food groups, and try to incorporate the ones you miss into snacks throughout the day. For example, if you have a bowl of cereal with milk and a hard boiled egg for breakfast, grab a piece of fruit to snack on later in the day.

Incorporate lots of color. Micronutrients contribute color to foods. These colors are often associated with certain vitamins and minerals. Eating a rainbow of colorful fruits and vegetables is an easy way to make sure you’re getting a great variety of micronutrients.

Eat fresh or frozen when you can. Food processing, as well as exposure to light and air, can degrade important vitamins and minerals

Minimize the amount of processed and fast food you eat. These foods typically have low nutritional value when it comes to vitamins and minerals, and can be high in saturated fat, sodium, added sugar, and calories.
Don’t let your farmer’s market finds sit around too long before you eat them–even when those fruits and veggies are tucked away in the crisper section of the refrigerator.
Stock up on frozen produce. Frozen fruits and vegetables are commonly picked at peak freshness and quickly processed, which preserves their nutrient value.
Know a few kitchen basics. Certain vitamins and minerals can be lost or broken down in cooking, while others can be better digested and absorbed when paired with certain foods. Here are a few rules of thumb:

Eat some produce raw and avoid overcooking the rest.
When cooking: steaming, roasting or sautéing will generally preserve more vitamins and minerals, compared to boiling.
Eat iron-rich plant foods like lentils, spinach, tofu and beans with a squeeze of lemon juice or citrus dressing. The Vitamin C increases iron absorption.
For better absorption of the fat-soluble vitamins A, D, E and K, pair with a heathy fat, like oil & vinegar dressing. This is a great reason to choose low-fat milk instead of fat-free.
Choose foods over supplements. Vitamin and mineral supplements can be beneficial when treating nutrient deficiencies or certain medical conditions, but for most of us, they’re not necessary. It’s possible to get a wide variety of micronutrients, and plenty of them, from a healthy, well-balanced diet.

As you make decisions about what foods to eat, keep in mind it’s not all about calories, carbs, protein and fat. It’s entirely possible to be malnourished from a lack of micronutrients even if you’re eating plenty of calories and macronutrients! A vitamin and mineral-rich diet is essential for good health. And the best way to get enough of these is by eating a healthy variety of colorful foods from the different food groups.

 

Elle Penner, MyFitnessPal Registered Dietitian
Elle Penner, M.P.H., R.D.
Elle Penner, M.P.H., R.D., is the Registered Dietitian and Food & Nutrition Editor at MyFitnesssPal, as well as an active runner and food-enthusiast. For more healthy living inspiration, connect with her on Twitter and Pinterest.

 

Fit Again Sports Therapy working with Bootcamp Warriors

We are pleased to announce that Bootcamp Warriors now have a working relationship with Fit Again Sports Therapy which means all Bootcamp members, monthly or pay-as-you go, will receive a 10% discount on any physiotherapy treatment.

 

Fit Again Sports Therapy are very friendly, professional and are at the cutting edge of the latest physiotherapy treatments. They have treatment rooms at The Leys Sports Complex and Cambridge United Football Ground.  Contact Megan Williams on 01223 967736 or visit http://www.fitagainsportstherapy.com