Fitness Bootcamp 101

fitness-bootcamp-101

More and more, fitness boot camps are springing up across the country, mainly because they provide an inexpensive, effective and demanding way to achieve fitness goals. In many ways these organizations mimic actual military boot camps, providing a variety of different workout styles and fitness regimens that aim to motivate participants to give 110% in their workout efforts.

While not for everyone, there’s no doubt that while taking part in our classes you’ll be pushed hard, but you’ll also find the experience to be both fun and rewarding. Having a qualified instructor together with the support and encouragement of your fellow participants really contributes to getting fast and concrete results.

Fitness trainng camps are usually structured to include a lot of plyometrics combined with interval training, moving quickly from one exercise to the next. At Boot Camp Caldwell, we combine core body weight exercises and calisthenics with strength and interval training.

What to Expect

A typical fitness boot camp will take place in an outdoor environment, such as a field or park, in small groups of around 10 people. During the first meeting you will be given orientation, covering boot camp safety and rules, a fitness assessment and paperwork to fill out.

Prior to every session there will be a warm-up period of about 10 minutes, followed by a 30-40 minute workout. These workout sessions will normally consist of the follwing:

  • Push Ups
  • Lunges
  • Squats
  • Plyometric Exercises
  • Core Strength Exercises
  • Interval training
  • Squat Thrusts
  • Sprinting
  • Obstacle Courses
  • Team Competitions
  • Partner Exercises

Each training session will close with a cool down period consisting of some light stretching. Your instructor may also give an educational talk or even assign homework at this time. Periodically you will also take a fitness re-assesment in order to track your progress.

Different Types of Boot Camps

A common attribute that most reputable boot camps share is a general sense of cooperation, combined effort and support. Often this goal is achieved by creating fitness boot camps targeting potential clients with particular goals or in a certain demographic.

There really is no end to the typed of boot camps that are possible. If you, too have particular fitness goals or are interested in joining a specialized group, it’s likely that you’ll find a boot camp that will fit your criteria. Here are a few examples of the many types of specialized boot camps that are available:

  • Boot Camps for General Fitness
  • Boot Camps for Sports – For example cycling, skiing, soccer, football, etc.
  • Boot Camps for Women
  • Boot Camps for Kids
  • Senior Citizens Boot Camps
  • Boot Camps for Weight Loss
  • Bridal Boot Camps

There are definitely boot camps where the instructors behave like drill sergeants, but the majority are more encouraging than intimidating. A lot of instructors blend in techniques such as vizualization, meditation and yoga into the training.

Join Boot Camp Caldwell Today!

There’s no better time to join Boot Camp Caldwell. Simply fill out the online application and one of our instructors will be in contact with you within 24 hours to discuss your fitness goals and specific needs, as well as answer any questions that you might have. We look forward to hearing from you!

Tips for Men to Help Lose Belly Fat

bellyfat

Stomach fat, or the so-called “beer belly”, is a common problem many men end up facing, especially as they get older. Besides being unattractive, it can lead to many potential health problems as well. Men tend to naturally store excess fat around the mid-section, initially developing what’s commonly referred to as “love handles”. However, this seemingly minor problem can turn into outright obesity if left unchecked.

Since stomach fat is notoriously difficult to get rid of, it raises an obvious but important question: what’s the best way for guys to lose the belly fat before things get out of hand? Here are a few tips that will hopefully help you to do just that.

Get a Handle on Stress

Reducing stress will go a long way in decreasing cortisol in the body. It’s well documented that high levels of cortisol over time will cause a gain in weight, especially around the stomach area. Even if you eat all the right foods and work out every day, if you don’t get your cortisol levels in check you will have a hard time trying to lose the extra weight.

Load Up on Vitamin C

Another way to deal with excess cortisol is by getting plenty of vitamin C, which helps to neutralize high levels due to stress. If you’re unable to avoid a certain amount of stress, consuming lots of this vitamin will definitely help to balance out any harmful effects associated with increased cortisol. Vitamin C is also great for the immune system and is necessary for carnitine production, which aids in fat loss.

Pump Some Iron

Obviously, when it comes to any type of weight-loss, exercise is a no-brainer. Weight lifting and strength training not only burn up calories but help to improve the body’s response to insulin and glucose. Strength training is essential for weight loss because it burns calories while improving insulin sensitivity and glucose uptake. Lifting weights helps build muscle, which in turn burns more calories in the long run compared to just doing cardio.

Don’t Ditch the Fat

While cutting fat out of your diet might seem like the obvious move, it can actually play an important role in weight loss. The key here is making sure it’s the “good fats”, not unhealthy trans fats.
Monounsaturated fats decrease both total cholesterol and “bad” LDL cholesterol, at the same time increasing “good” HDL cholesterol. Foods like walnuts, almonds, pistachios, avocados, canola and olive oils are high in these types of fat.
Likewise, polyunsaturated fats decrease total cholesterol and LDL cholesterol as well. Seafood such as salmon and sardines contains high levels of polyunsaturated fats, and so does corn, soy, safflower and sunflower oils.

Keep Your Fats Balanced

Ideally, you’ll want to keep your intake of omega-3 fatty acids roughly equal to your intake of omega-6’s. Unfortunately, because of widely used cooking oils and livestock being fed corn and grains rather than grass, most people end up consuming far more omega-6’s than omega-3’s.
Omega-3 fatty acids are important for insulin response, heart health, blood pressure and too many other benefits to mention them all. To get more of these powerful nutrients eat plenty of wild caught fish and grass-fed meats.lose_belly_fat

Use Probiotics

Interestingly, over half of the neurotransmitters which signal the brain and homone receptors are located in the lining of the gastrointestinal tract. If your intestines aren’t functioning efficiently you’ll have a difficult time losing weight, not to mention a whole host of other negative consequences, including mental fog, fatigue and poor mood. Taking probiotics ensures that the naturally occuring bacteria in the digestive tract remain at optimal levels, thereby digesting food properly allowing for better nutrient absorption.

Take HCL Supplements

Another tip to aid with digestion and speed up fat loss is to take a hydrochloric acid supplement, which will boost the amount of stomach acid present and more thoroghly digest your food. This will allow for enhanced absorption of many nutrients, including protein, zinc, iron, calcium and vitamin B.

Get Plenty of Shut-Eye

A lack of adequate sleep can screw up your homone levels, increase cortisol and increase insulin sensitivity, all of which contribute to your belly size. You also produce more of the hormone ghrelin, which is a hormone that stimulates hunger and can easily trigger cravings for junk food. You should ideally get between 7 and 8 hours of sleep each night to maintain optimum health and weight loss.

Eat Plenty of Protein for Breakfast

Starting your day off with a good amount of protein will set off your neurotransmitters in the right direction for the day. You’ll stay satisfied longer and your blood sugar will remain stable. Avoid high-carb foods that will spike your blood sugar, then cause a mid-morning crash and only leave you feeling hungry again.

Consume Lots of Green Tea

Green tea contains large amounts of polyphenols, which are compounds that have been shown to speed up the metabolism and burn fat. Drink at least 4 cups a day, or better yet, fill up bottles with green tea to keep on hand so you can sip on it all throughout the day.

For information on fat burners for men, as well as male enhancement product reviews, please visit malehealthreview.com.

7 Things You Can Do To Avoid Cancer

It is easier to prevent cancer than to treat it, experts say. Studies show that there is only one form of cancer which the medical community is effectively treating, and that is skin cancer. In all other forms of cancer, the death rate is extremely high. That is, after the five-year-survival rate from taking the officially authorized cancer remedies (chemo, surgery, or radiation), most of the patients die. So prevention is still the best way to deal with cancer.

The National Cancer Institute (NCI Press Bureau, 1990) listed seven things you must do to avoid contracting cancer :

1. Avoid obesity. If you are 40% or more overweight, you increase your risk of colon, breast, prostate, gallbladder, ovary, and uterine cancer.

2. Cut down on total fat intake. High-fat intake may be a factor in the development of certain cancers.

3. Eat more high-fiber foods. These include wholegrain breads and cereals, fruits, vegetables, and legumes.

4. Include foods rich in vitamin A and C. Favourable foods are dark-green and deep-yellow fresh vegetables and fruits, such as carrots, yams, peaches, and apricots for beta-carotene.

5. Daily intake of cruciferous vegetables. These are cabbage, broccoli, brussels, kohlrabi, cauliflower and others. They have ingredients that build resistance to certain cancers.

6. Avoid salt-cured, smoked, or nitrite-cured foods.

7. Keep alcohol consumption moderate if you must drink.

Why You Should Never Skip Breakfast

Research has repeatedly shown that people who eat breakfast perform better at work, get less tired during a long working day and have more energy than those who only snatch a cup of coffee while they sprint for the bus.

It stands to reason if you have fasted since supper for a period of 12 or more hours that your blood sugar levels will be at rock bottom when you get up in the morning. You need to replenish your brain to start working efficiently and to give you the energy to face the day at the office.

If you eat fresh fruit, a bowl of cereal (instant oats, hi-fibre bran cereal, or muesli) with dried fruit or honey, and fat-free milk or yoghurt, or whole-wheat toast with a poached egg or fat-free cottage cheese, and have a hot drink for breakfast, you will be more clear headed and energetic for the rest of the day.

If you struggle to eat very early in the morning, have fruit and yoghurt before you leave home, and take the rest of your breakfast along to the office to eat just after you arrive, with your first cup of coffee.

 

How to Get a Firm Butt

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Men and women – all want a firm butt! Although the shape of the buttocks is partly hereditary (pears vs. apple), the buttocks can be specifically strengthened through numerous exercises and trchniques. The gluteus maximus are the most voluminous muscles of the body and, after the masseters, the second most powerful. They are responsible for  hip extension and stabilize the thighs when stretching. Also the gluteal muscles are involved in leg abduction. Also worth mentioning is that a round butt can also lighten the load of the back. Since the gluteal muscles are extremely important for our movement, targeted training in this area not only makes for a better appearance, it’s uselful as well.

The Crisp-Butt Workout is diverse and can be done by anyone. Depending on the fitness equipment you have at home, you can train your glutes intensively. For beginners, regular stairs are already sufficient to achieve initial success. For all others, squats and lunges with or without barbells and weights are extremely effective. Even without equipment, there are several butt exercises you can choose from, including the butt lift.

But it’s not only strength training that helps create a firmer butt, there are certainly other ways to do so as well. A very popular and a highly fun exercise is to combine a cross trainer and stepper. Due to the stress of the upper leg muscles and glutes, it also leads to a strengthening of specific muscle groups. At the same time you burn through the steps you’re melting stubborn love handles. Just running faster can deliver visible results, since the gluteal muscle is utilized and intensively trained in its most natural form of movement. An alternative to this is roller skating or skateboarding. The best option to successfully get a firm bottom is a sensible combination of strength and endurance training.

Benefit By Eating A Banana A Day

Bananas are a great way to fuel your body before or after a workout. They contain natural sugars for sustained energy, plus a satisfying amount of fiber. They’re rich in vitamin B6, which regulates blood glucose levels and keeps your mood at an even keel. They’re also a good source of potassium, which helps to enhance alertness, prevent muscle fatigue, and control high blood pressure.

Bananas are rich in tryptophan, the amino acid that helps your body make serotonin, the neurotransmitter associated with relief from depression, anxiety and sleep disorders.

Many pregnant women find that snacking on bananas can relieve morning sickness. Bananas can also soothe heartburn, and they taste a lot better than most antacids.
 

How Fat Burning Works

women-doing-aerobics

The term “fat burning” has become a household word in the fitness industry. Many people want to lose weight, get six pack abs or tighten their body, so naturally burning fat is a popular fitness aim and the focus of many hours of training.

When does the body activate this process? The fact is that the body only turns to it’s fat stores if it needs to. So your body only burns fat when you use up more calories than you consume. This “negative energy balance” can be reached e.g. by driving or combine both less food, more exercise.

More muscles burn more energy

Approximately 60-75% of the energy consumption of our bodies is determined by the basal metabolic rate. Even small increases in BMR can therefore play an important role in weight loss and fat burning. The basal metabolic rate per day can be increased by adding more muscle mass. According to experts, the body consumes about 50 calories more per kilo of added muscle mass per day. Even at rest and during sleep, more calories and fat continue to burn – which makes a great long-term sustainable fat burning solution.

Even after exercise, the basal metabolic rate is increased temporarily. The body remains active for several hours afterwards to replenish the glycogen stores, get rid of waste and build muscle. This so-called post-burning effect is greater than strength training and cardio, and depending on the intensity of the workout, can last up to 72 hours. The more muscle that’s developed, the stronger these fat burning effects are shown.

Fat Burning Exercises

The best exercises for burning fat stores are ones that consume a lot of energy – the motto here is: no sweat, no gain. The easiest way to burn calories is through a workout that utilizes several large muscle groups. Two thirds of the human musculature is located in the legs, buttocks and back.

Strength training is suitable for fat burning in two ways: first, strength training increases muscle mass and BMR, and secondly, the muscles are the largest consumers of energy in the body. The more you work out, the more you’ll burn calories and fat.

To improve fat burning you can invest in classic endurance equipment such as cross trainers, exercise bikes, exercise bikes, speed bike or a treadmill. Depending on the intensity you can burn up to 800 calories an hour.

A Fitness Bike For The Living Room

spin-cycling-class

Indoor cycling is more popular than ever. In most gyms indoor cycling, also called “spinning”, is already a regular fixture of the course program. Many studios have their own space for indoor cycling classes and many machines are permanently installed. But thanks to their increasing popularity there are fitness bikes available even for the living room. But what exactly is indoor cycling? And what is the difference compared to stationary bike cycling?

Previously, indoor cycling bikes were for performance training only, used in the field of professional and competitive sports. Today, this fitness program is very popular among women because it not only trains the entire body, but is particularly effective in the fight against those annoying “love handles”. Due to the design of indoor bikes, unlike stationary bikes, the power transmission is better and the movements are rounder and smoother.

When cycling through the city you’ll encounter sloping walkways or other similar types of rolling phases during which you don’t pedal. These phases represent about ten to 15 percent of the total distance. They are omitted in indoor cycling, therefore the basic training intensity is higher. Because of this, you will burn about 400 to 600 calories per hour. The amount varies, however, depending on exercise intensity. Those who stay more in the low range of pedaling intensity will burn fewer calories than those who go all out.

Indoor cycling as a full body workout

For indoor cycling enthusiasts, it’s important not to pick the wrong machine. You should definitely gather as much information in advance about the technical aspects of the equipment and accessories, as well as warranty information.

For both beginners and advanced the Indoor Cycle Speed ​​Bike CRS by Finnlo is a perfect choice. It not only has a very sturdy frame, its 25 kg flywheel also ensures that you can enjoy the highest training comfort with maximum efficiency. Saddle and handlebars are multi-adjustable and thanks to the supplied water bottle, you won’t have to reach far for a drink.

Those who consider themselves true professionals of indoor cycling should also take a look at the Indoor Cycle Speed ​​Bike CRT. Thanks to the SPD-Click system, you can train at home with professional bicycle racing shoes and the built-in LCD display keeps you informed during your workout of all the important health stats,  such as your pulse and heart rate.

Conclusion: Whether you prefer the convenience of being at home or you want the benefit of cycling even when the weather’s not ideal, the indoor bike offers a nice alternative. When training with an individual fitness program for burning calories and cardiovascular exercise, nothing beats it.

HIIT vs. LiSS – Which is Better?

aerobic-v-anaerobic

HIIT (high intensity interval training), as the name implies, is a simple, high-intensity training principle. It consists of short, high intensity sprints associated with moderate reps. A HIIT session might look like this: A 60-second sprint at full speed is followed by a 3 minute recovery period of ligt jogging or walking. Once the pulse is returned to the normal range it’s time to sprint again, and so on. One session is about 20 minutes.

LiSS (low intensity steady state training) is a training principle that consists of a steady to moderate cardio workout. In this case, the intensity should be low enough to where you should be able to talk while exercising with others.

Lactate and anaerobic threshold

Glucose is burned in 2 ways: Either by aerobic exercise (which primarily focuses on the heart) or by anaerobic exercise (which primarily targets the muscles).

Based upon the values ​​of lactate and anaerobic thresholds the amount of ATP (adenosine triphosphate) that is generated can be determined. ATP is a form of energy which is used for all the operating processes in the cells. HIIT leads to a better performance than the changes produced by LiSS. Changes in metabolism are therefore greater than in LiSS workouts because HIIT valuess affect both thresholds. The so-called “afterburn” is higher, resulting in a higher caloric consumption.

LiSS workouts improve the oxygen-carrying capacity of the body, lower blood pressure, reduce stress hormones, and nutrients are banned during training for energy.

The change brings Use

The human body is very adaptable. The more it is exposed to new stresses, the more it will try to adapt. Finding the right balance between the combination of exercise and time is ideal. On days when completed is not a strength training an HIIT workout could be done. Those wishing to run before or after muscle training or endurance training should limit it to LiSS.

The most important thing is that you work out in the first place, doing whatever makes you happy, because then you’ll definitely have the greatest motivation. HIIT is less time-consuming, and seems to be more effective for fat metabolism, but it is much more strenuous. LiSS is not as intense, but time consuming, but the positive effects it provides shouldn’t be ignored.