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.

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