If you think for a moment that you could be working harder, then kick up the intensity - challenge yourself by performing cardio just a bit faster, use heavier weights on strength exercises, go longer, jump higher and so on. But, of course, don't do so at the risk of your joints or any nagging injuries.
Always remember, Kelli, Alicia and I can encourage you to get the most from camp, but ultimately it's your decision on how much you're going to put into camp. The more effort you put in, by far the better your results will be at the end.
If you have questions about modifying a particular exercise please do not hesitate to ask Kelli, Alicia and me for a modification - our job is to help you get the absolute most benefit with the least amount of risk. You will continue to build up to working more intensely with each session and each camp you attend.
About 50 - 70% of your results will depend on the quality of food you are consuming each day. If you are coming to camp, working hard, but not making the best food choices in the proper caloric amounts, you WILL become more fit, no question (stronger, more endurance, better performance, more flexible), but the fat loss process will be slowed.
If you are thinking about making a less than healthy food choice, or sleeping in on a camp morning, stop for a moment and ask yourself, HOW BADLY DO I WANT IT? "It" being a lean, fit & healthy body. It's a great question to ask and most of time it can stop you in your tracks from making a food decision you will regret later. Do what you can to accelerate your results in the final 2 weeks of camp.
You're In Charge
There may be certain aspects of life that you do not have direct control over, but what ends up in your mouth is not one of them! You control what you eat. When faced with extra large portions, exercise your right to choose wisely and your body and waistline will thank you for it. Couple this with boot camp and you will find that reaching and maintaining your goal weight is easier than ever. Remember . . . "How badly do you want it?"
Friday, July 18, 2008
Adventure Boot Camp Nutrition Tips #7 & 8
Eat thermogenic foods
Thermogenic foods are the ones your body uses maximum energy (calories) in order to properly digest. Some of the greatest thermogenic foods are vegetables like broccoli, cauliflower, mushrooms, squash, celery, zucchini, peppers, lettuce and green beans. These foods are very low in calories which allow you to include a large quantity of them in your diet.
Lean proteins are very thermogenic as well. So having a meal of salmon and a salad loaded with veggies will not only provide a ton of nutrients that speed weight loss, but will raise your metabolism, energy and success.
Cut out liquid calories
Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form.
A 44 ounce super big gulp of coke contains a whopping 576 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it.
The majority of fruit juices on the market are nothing more than flavored sugar water. Instead of drinking juice, eat the entire fruit, providing your body the highest level of freshness and nutrients when compared to processed versions.
Thermogenic foods are the ones your body uses maximum energy (calories) in order to properly digest. Some of the greatest thermogenic foods are vegetables like broccoli, cauliflower, mushrooms, squash, celery, zucchini, peppers, lettuce and green beans. These foods are very low in calories which allow you to include a large quantity of them in your diet.
Lean proteins are very thermogenic as well. So having a meal of salmon and a salad loaded with veggies will not only provide a ton of nutrients that speed weight loss, but will raise your metabolism, energy and success.
Cut out liquid calories
Soft drinks and high sugar fruit juices will kill your weight loss plan. They contain huge amounts of sugar and calories and are easily consumed since they are in liquid form.
A 44 ounce super big gulp of coke contains a whopping 576 calories of pure sugar. This amount of sugar causes a massive insulin spike and causes you to get hungry very soon after drinking it.
The majority of fruit juices on the market are nothing more than flavored sugar water. Instead of drinking juice, eat the entire fruit, providing your body the highest level of freshness and nutrients when compared to processed versions.
Thursday, July 17, 2008
Increase your water intake
Adventure Boot Camp Nutrition Tip #2
Drinking water is one of the most important aspects to losing weight. Our bodies are made up of over 70% water and require a large amount of this liquid to maintain its daily functions.
Water helps to flush our systems and remove harmful toxins. In contrast, when you don't drink enough water, your body actually holds onto the water it has which in turn, leaves you bloated.
In order to release the water & toxins, you need to consume enough of it throughout the day. Water is also a great no-calorie source to fill up your stomach leaving you feeling fuller.
Water plays several key roles during exercise. Any time you burn stored body fat for fuel waste by-products are created and released into your blood stream. By simply drinking a bottle of water during your workout sessions, and immediately following your training, you can do a lot to flush out and remove those waste by-products.
Water is also very important for muscular contractions. Without the right water balance, your muscles can’t contract as hard as they normally could, leading to lackluster performance and a decrease in the effectiveness of your workouts.
A drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself much harder during your workouts to achieve the same results you’d get if you just drank some water!
And last, but certainly not least, water can really help you to reduce the soreness you feel after an intense bout of exercise. Muscular contractions (like those you experience during exercise) cause the release of a chemical called hydroxyproline from the connective tissues and muscle cells. This chemical is very irritating to the nerve endings and is the direct cause of delayed onset muscle soreness (the soreness you feel the day or two after you workout). Your body will naturally bind this chemical and remove it, but drinking plenty of water, both during and after exercise, will speed up that process dramatically.
Drinking water is one of the most important aspects to losing weight. Our bodies are made up of over 70% water and require a large amount of this liquid to maintain its daily functions.
Water helps to flush our systems and remove harmful toxins. In contrast, when you don't drink enough water, your body actually holds onto the water it has which in turn, leaves you bloated.
In order to release the water & toxins, you need to consume enough of it throughout the day. Water is also a great no-calorie source to fill up your stomach leaving you feeling fuller.
Water plays several key roles during exercise. Any time you burn stored body fat for fuel waste by-products are created and released into your blood stream. By simply drinking a bottle of water during your workout sessions, and immediately following your training, you can do a lot to flush out and remove those waste by-products.
Water is also very important for muscular contractions. Without the right water balance, your muscles can’t contract as hard as they normally could, leading to lackluster performance and a decrease in the effectiveness of your workouts.
A drop in body water volume of a mere 1% can cause a reduction in performance of over 10%. That means you’ll have to exert yourself much harder during your workouts to achieve the same results you’d get if you just drank some water!
And last, but certainly not least, water can really help you to reduce the soreness you feel after an intense bout of exercise. Muscular contractions (like those you experience during exercise) cause the release of a chemical called hydroxyproline from the connective tissues and muscle cells. This chemical is very irritating to the nerve endings and is the direct cause of delayed onset muscle soreness (the soreness you feel the day or two after you workout). Your body will naturally bind this chemical and remove it, but drinking plenty of water, both during and after exercise, will speed up that process dramatically.
How Much Water?
While the old, but unsubstantiated rule of 8 glasses per day has held up just fine, multiplying your weight by the number .55 would provide a more accurate estimate of the number of ounces of water an exerciser should consume in a day. If you're in a hot environment all day, for example outdoor construction, you should make a concerted effort to increase that number a bit further.
If you don't want to do all this math and measure ounces, I recommend that you always have water with you. A bottle of spring water should be fine. Sipping it throughout the day, even if you are not experiencing thirst, can act as a valuable step in helping to mobilize fat and keep the cells healthy.
If you don't want to do all this math and measure ounces, I recommend that you always have water with you. A bottle of spring water should be fine. Sipping it throughout the day, even if you are not experiencing thirst, can act as a valuable step in helping to mobilize fat and keep the cells healthy.
Wednesday, July 16, 2008
What To Do When Fat Loss is Slow...
In order to lose excess body fat, we need to combine (1) eating in a manner that allows the body to reduce fat while maintaining daily energy requirements, (2) a blend of steady state and interval cardio training and (3) a consistent pursuit of developing lean muscle tissue. There are a lot of details that we could expound upon, but for this article, let's assume we're on the right track with our nutrition and exercise.
Some people drop the pounds relatively quickly when they incorporate proper eating and exercise. Others seem to lose more slowly. Hey, we need to face reality; we're all different and will respond differently to the same lifestyle changes.
But just because we might "lose" slower than our friend or spouse, we need to remember that we ARE making progress. Almost everyone focuses primarily on the aesthetic change - how you look. In addition to how your body looks, eating right and consistent exercise improves your energy, reduces your stress and back pain, improves your mental outlook. There are way too many benefits for this short article (to read the benefits known by science visit: http://briancalkins.com/DeadliestSin.htm).
But since nearly everyone who starts a healthy nutrition and fitness program wants to look better (and I don't blame you), here's what we need to know.
We store body fat in essentially 3 places - under the skin (subcutaneous fat), within our muscles (intramuscular fat), and around our organs (visceral fat). Although research isn't yet 100% definitive, studies suggest that we tend to lose fat first in muscle. Although fat loss is fat loss, sometimes a new exerciser becomes disappointed when the fat that she can pinch and pull (subcutaneous) doesn't seem to be decreasing. And when you combine that with a lack of perceived dropping of pounds on the scale (go to http://www.cincinnatifitness.com/Scale.html to read "Throw Away Your Scale), she's ready to give up after only a few weeks of exercise. Don't quit. You're on the right track. As the intramuscular fat reduces, the subcutaneous fat (under the skin) reduction will follow.
If you perceive you're not losing, change your standard of measurement. Body composition is the gold standard in terms of measuring change over time. Taking circumference measurements can also give you a relative good gauge of your progress. You're clothing will fit better in due time.
Instead of focusing on the numbers (lost), focus on the behaviors that ultimately lead to your ideal body shape and all the wonderful benefits of great health and fitness. For example, if you have four workouts planned for the week, allow that to be your gauge of progress rather than a scale number or other measurement. Consistent follow through using the right approach will surely allow you to achieve your goals.
And remember, this article makes the assumption you are doing everything right from a nutrition and exercise standpoint. With all the misinformation that abounds on fitness and nutrition, it's not a bad idea to check yourself against the pitfalls that sometimes well intentioned exercise enthusiasts fall prey to - to review these go to: http://www.cincinnatifitnessbootcamp.com/pitfalls.html.
Okay, armed with this information, let's get to it!
Some people drop the pounds relatively quickly when they incorporate proper eating and exercise. Others seem to lose more slowly. Hey, we need to face reality; we're all different and will respond differently to the same lifestyle changes.
But just because we might "lose" slower than our friend or spouse, we need to remember that we ARE making progress. Almost everyone focuses primarily on the aesthetic change - how you look. In addition to how your body looks, eating right and consistent exercise improves your energy, reduces your stress and back pain, improves your mental outlook. There are way too many benefits for this short article (to read the benefits known by science visit: http://briancalkins.com/DeadliestSin.htm).
But since nearly everyone who starts a healthy nutrition and fitness program wants to look better (and I don't blame you), here's what we need to know.
We store body fat in essentially 3 places - under the skin (subcutaneous fat), within our muscles (intramuscular fat), and around our organs (visceral fat). Although research isn't yet 100% definitive, studies suggest that we tend to lose fat first in muscle. Although fat loss is fat loss, sometimes a new exerciser becomes disappointed when the fat that she can pinch and pull (subcutaneous) doesn't seem to be decreasing. And when you combine that with a lack of perceived dropping of pounds on the scale (go to http://www.cincinnatifitness.com/Scale.html to read "Throw Away Your Scale), she's ready to give up after only a few weeks of exercise. Don't quit. You're on the right track. As the intramuscular fat reduces, the subcutaneous fat (under the skin) reduction will follow.
If you perceive you're not losing, change your standard of measurement. Body composition is the gold standard in terms of measuring change over time. Taking circumference measurements can also give you a relative good gauge of your progress. You're clothing will fit better in due time.
Instead of focusing on the numbers (lost), focus on the behaviors that ultimately lead to your ideal body shape and all the wonderful benefits of great health and fitness. For example, if you have four workouts planned for the week, allow that to be your gauge of progress rather than a scale number or other measurement. Consistent follow through using the right approach will surely allow you to achieve your goals.
And remember, this article makes the assumption you are doing everything right from a nutrition and exercise standpoint. With all the misinformation that abounds on fitness and nutrition, it's not a bad idea to check yourself against the pitfalls that sometimes well intentioned exercise enthusiasts fall prey to - to review these go to: http://www.cincinnatifitnessbootcamp.com/pitfalls.html.
Okay, armed with this information, let's get to it!
Tuesday, July 15, 2008
Visualize for Success
Adventure Boot Camp Tip
The human brain is one of the most incredible creations on earth and it’s been gifted with the wonderful ability to imagine. Visualization has much to do with our success in setting goals. When you set goals for yourself, the key to achieving them is to visualize yourself accomplishing them. Visualizing success is important for two reasons. First, the mind thinks in terms of pictures. Second, the subconscious mind drives much of our behavior. The subconscious does not know the difference between something that is real and something that is vividly imagined, so whatever picture you consistently think about will drive you to create that exact reality.
A great visualization technique is to spend 10 minutes every night while lying in bed with your eyes closed and visualize in detail how you want your body to look. Start from the ground up and focus your visualization on how you want your legs to look, and then move up to your hips and thighs. Focus attention on your midsection, then your chest arms and shoulders. Finally, visualize your new lean and vibrant face.
The human brain is one of the most incredible creations on earth and it’s been gifted with the wonderful ability to imagine. Visualization has much to do with our success in setting goals. When you set goals for yourself, the key to achieving them is to visualize yourself accomplishing them. Visualizing success is important for two reasons. First, the mind thinks in terms of pictures. Second, the subconscious mind drives much of our behavior. The subconscious does not know the difference between something that is real and something that is vividly imagined, so whatever picture you consistently think about will drive you to create that exact reality.
A great visualization technique is to spend 10 minutes every night while lying in bed with your eyes closed and visualize in detail how you want your body to look. Start from the ground up and focus your visualization on how you want your legs to look, and then move up to your hips and thighs. Focus attention on your midsection, then your chest arms and shoulders. Finally, visualize your new lean and vibrant face.
Eat as Nature Intended
In the quest for eating healthy foods, I encourage people to strive to include a balance of lean proteins (lower fat poultry, fish, dairy and beans), whole grain carbohydrates (bread, rice, pasta and cereal) and fibrous carbohydrates (whole fruits and vegetables) in each meal. All three food groups play important and distinct roles for optimal health, energy and nutrition for our bodies, and ideally will come from the freshest choices possible.
By contrast, consuming highly processed foods leads to a significant loss of vital nutrients that our bodies require for optimal function. Take V-8 juice as an example. We can store a can of vegetable juice in our pantries for a year or longer before consuming it. Try leaving a tomato, beat, carrot, some celery and a handful of spinach out on your counter top for a year – even after 10 days, is this something you would want to eat? Of course these fresh foods will decompose in very short time. In order to keep a can of V-8 juice “consumable” much of the nutrient value is cooked out of the vegetables and many preservatives have been added, including high amounts of sodium.
To achieve the highest nutritional value in the foods we consume, we’ll do well in striving to eat food as close to as nature intended. Does that mean we should eat raw foods in every meal? Of course not, but here are some tips to help you eat food that still contain a rich mix of nutrients and energy:
By contrast, consuming highly processed foods leads to a significant loss of vital nutrients that our bodies require for optimal function. Take V-8 juice as an example. We can store a can of vegetable juice in our pantries for a year or longer before consuming it. Try leaving a tomato, beat, carrot, some celery and a handful of spinach out on your counter top for a year – even after 10 days, is this something you would want to eat? Of course these fresh foods will decompose in very short time. In order to keep a can of V-8 juice “consumable” much of the nutrient value is cooked out of the vegetables and many preservatives have been added, including high amounts of sodium.
To achieve the highest nutritional value in the foods we consume, we’ll do well in striving to eat food as close to as nature intended. Does that mean we should eat raw foods in every meal? Of course not, but here are some tips to help you eat food that still contain a rich mix of nutrients and energy:
Steam your vegetables rather than boil them, and of course raw veggies are the most nutrient dense. Eat whole fruits rather than drinking the juice to allow for consumption of the fiber from the fruit.
Eat whole grain-rich foods founds in breads, pastas, cereals and rice, rather than the bleached, enriched and processed counterparts. Whole grains provide great sources of fiber, vitamins, minerals, and protein.
Vary your protein choices with a variety of fresh fish, poultry, eggs, beans, peas, nuts and seeds. Minimize red meats containing high levels of saturated fat.
Instead of frying, try baking, broiling, steaming or boiling foods.
In terms of nutrient value, fresh is always best, then frozen; canned foods have the least nutrient value and contain lots of preservatives.
Use natural herbs like basil or chives, and seasonings such as allspice, onion, and garlic or lemon juice and low fat broths for flavoring foods instead of butter, margarine and other high fat condiments.
With these tips in hand, focus on one small change each week. Maybe this week the change is just a simple awareness that food is designed to provide nutrients to your body for optimal function and performance, instead of using food as a drug to mask discomfort or indulge in pleasure.
Always remember, with the right balance and consumption of fresh, healthy food, we perform better at work, during play, with our kids, spouses, friends, and our mental, physical and emotional outlook improves dramatically. Don’t take my word for it, try it out yourself! Let’s get started…one small change this week.
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