How to Get the Best Boot Camp Results...

Wednesday’s workout is officially in the Adventure Boot Camp books!

I got a few comments today about how challenging the workout was…and yeah, this is boot camp, not some boring gym workout that produces few, if any, results!

Results only come one way – you have to earn them through hard work!

Now, that doesn’t mean exercise until you throw up, or hurt yourself in the processs.

But we all know what we’re capable of, and if we want results, and the best experience possible, we must push ourselves!

And my job is to create challenging workouts!

So I love it when I hear, “Geeze Brian, it’s only day 3, that was hard today!”

Hey, I hope you know that I care about you, and I want the best for you. I’m not going to take you down and unhealthy or unproductive path. ;)

Nice work today!

Remember to stretch and move throughout the day to help with soreness. Here's a video of stretching you can watch as a reminder - click here.

Alright, let's talk about the most useless piece of exercise equipment you might have in your house!!

Guesses?

Well, I can actually name several ... Thigh Master, Ab Lounger, rockers, rollers, and so on.

But this one may surprise you.

It's the treadmill.

"WHAT? A treadmill? C'mon, Brian, how dare you knock the beloved treadmill that I spent $1000's on and spend many hours on each weekend. It's what I do when I go to the gym too -- set that baby to 4 mph, walk for 60 minutes, and get a great sweat."Well, I'm here to tell you it's not my favorite.

I guess I should clarify so you don't come hunt me down ... it's not my favorite as the ONLY piece of exercise equipment you use.

Sure, if you are a runner, yeah it’s okay to use the treadmill when it’s super hot in the summer, or super frigid in the winter as you’re training for your next event. But you’re getting no ground reaction force from it, so I’d only use it occasionally if you’re training for a 5K or 10K or marathon.

But for those “non-runners”, when people often use treadmills, they get on there, walk at a medium pace for a looooooong time.

Here's what's wrong with that.

1. It's boring.
2. It's not effective
3. You'll hate exercise if that's all you do.
4. It will ultimately cause muscle imbalances since you don't have to use the back of your leg to push you forward, like you do when you're outside. The motorized belt does it for you. Therefore, your hamstring and butt go virtually 'unused' -- and the last thing any of us need are weaker butts.
5. And it's boring (it's so boring it had to be mentioned twice).

None of those seem like a way to make a lifelong habit, do they?

And that's why we might be doing some sprints in an upcoming session (something to look forward to, eh?). Arguably the greatest exercise for the back of your legs...butt, hamstrings, calves. In fact, you may notice your abs are sore after sprinting, even your obliques, depending on your form and how hard you sprint.

Want to do this on your own?

Find a fixed distance, time yourself going as hard as possible, then repeat that as many times as you can keeping that same pace or faster.

Once your time falls below the set time. Stop, cool down, stretch...

...and repeat in a few days.

That's a workout to try for the week off between boot camp sessions.

Last summer I visited the local track once a week. I would do 10 - 100 yd dashes, then call it a day for the workout. 15 minutes, in and out, but HIGH INTENSITY.

That's what gets you results. Slow walking on a treadmill doesn't. Endlessly spinning your feet on an elliptical doesn't. Ramping up that intensity, so your heart feels like it's coming out of your chest, does.

Now please don’t think I’m saying low intenstity cardio has zero value – it definitely has some value. But optimal results and improvement come at the higher end of intensity. Remember we talked about the 70/30 cardio rule during toward the end of the nutrition webcast? That 30% is where sprints or suicides come in…and they’re coming to an Adventure Boot Camp near you soon!

And one more note - whether you walk, run, sprint or what have you ... it doesn't matter. The key is that you go as hard as YOU can.

So, we’ll do more intense cardio related stuff a couple of times each week to maximize fat loss and improve your fitness as quickly as possible.

Have an awesome Wednesday and congratulations on your efforts through our first 3 days of Adventure Boot Camp!!

Your friend in fitness,

Brian Calkins

Cincinnati Adventure Fitness Boot Camp for Women 4325 Red Bank Rd Cincinnati, OH 45227 513-407-4665, x-101