Hey guys, hope youre all doing awesome!
Ive been getting a couple questions about the workouts in my bootcamp and why I choose the formats I do so instead of answering each question individually I decided to group up the most popular and answer them here.
Why are bootcamp workouts better than what Im doing now?
Well thats of course dependent on what youre doing right now, but if I had to guess I would say you are doing some steady state cardio (treadmill, elliptical) and possibly some weights. If I had to go further I would say that the cardio never gets harder and the weights are just heavy enough to feel a burn after using them for a while. So hows that working out for you?
My bootcamp classes will challenge all the different facets of what compose fitness. You will work your aerobic system plenty hard (sustainable exercise) your anaerobic system really hard (exercise sustainable for short periods) as well as resistance training. The combination of the three in a short, but intense workout will bring up your metabolism and burn a hell of a lot of calories!
How many calories will a workout burn?
Another good question. Of course there will be a scale to this one as well and it will depend on how hard you push yourself and what your current fitness levels are at. The workouts have been recorded to burn anywhere from 500-800 calories. Not bad for less than an hours work!
The real kicker is that your metabolism will be raised for up to 48 hours after the workout and you will continue to burn calories at an advanced rate! This is called EPOC (Excess Post-Exercise Oxygen Consumption) and it basically means that your body burned off so much oxygen that its working overtime to get things back to the way it was. So if you are doing workouts like this every 48 hours just how much of a metabolic furnace can we create? Hmmm.
Warning: You may sweat during the workout!
Will bootcamp be too hard for me?
It will be a challenge for sure! The timed interval structure enables people at all different fitness levels to work as hard they are able. The only people who might need other clearance are those with certain medical ailments or serious joint problems, in that case we would seek clearance from a physician before starting.
What should I be doing on days Im not working out at bootcamp?
To really trigger the change that most people are after I recommend at least 4 workouts a week (if you are seeking rapid fat loss and have the dedication then 5-6 work even better!). So assuming you are making just two bootcamp classes a week then you would have to get in one day of a full body resistance training and one day of steady state cardio (interval training for advanced trainees). If you are making it to three bootcamp classes a week then I would recommend at least one day of full body resistance training. For more on the most effective ways to use weights check out my past article on the subject.
Dont waste your time with light weights
What should I be eating before and after the workouts?
You want to make sure that you have eaten something roughly an hour before hand. I dont want anyone showing up without eating breakfast! Have something that will sit light in your stomach that has some carbohydrates and protein. An example would be a banana and a piece of whole wheat toast with peanut butter. Afterwards you will want to have something with a similar breakdown, you need some carbohydrates and protein. Without getting too specific you want more carbohydrates than protein and having high glycemic carbs (aka simple sugars) is okay at this point in the day.
What else should I be eating to make sure Im getting the best results possible?
Proper nutrition is more than half the battle when it comes to fat loss. I dont like to overcomplicate things so just make sure to have plenty of vegetables, follow that up with a good amount of lean protein, fruit and unsaturated fats. If its packaged and has a shelf life guaranteed for the next decade then its likely not a good choice. Check out this article for some more thoughts on the subject.
Eat me and fit into your skinny jeans!!
That will wrap it up. If you have any questions I didnt address here or any questions about the content then please leave me a comment or send me an email.
So if you havent come to experience a bootcamp workout what are you waiting for? Join the others from Darien, New Canaan and Rowayton and bring your workouts to the next level and get the results youve been after.
As always, the first workout is on me!