By Boot Camp Workout
I really like the idea of trick number one – I am a big fan of taking my meals and breaking them up into smaller meals and eating multiple times per day but 10 times is even better! Try this trick and your blood sugar levels will love you forever because you will constantly keep an even amount of pure blood glucose going into your system.
I actually love all of these ideas so I wanted to share this article with you. For anyone looking to lose weight on a reduced calorie plan this will help because you will always be eating. It tricks the brain into thinking that it is being fed a lot which can help avoid the pitfall we make when dieting which is to starve ourselves…it’s the complete opposite of what you think may happen. When your body thinks it’s being starved it will hoard every necessary fat module you own and not let go! So, eat well, eat many times per day and eat enough.
Enjoy- Nadine
7 Simple Tricks to increase your metabolism
You don’t need a magic pill to boost your metabolic rate. It takes just seven minor adjustments to turn your body into a calorie-burning machine.
1. Graze Like a Sheep
You’ve probably heard that six small meals a day are better than three larger ones, but Ben Greenfield, author of 100 Ways to Boost Your Metabolism, takes it a step further and suggests eating 10 times a day. If you eat frequently, he says, you maintain a higher metabolic rate because the physical act of digestion raises your metabolism. (I happen to disagree with this a bit on WHY it’s good to eat small meals throughout the day and that’s because I feel that it helps maintain blood sugar levels but not necessarily help to increase your metabolic rate.)
2. Go Organic — When Necessary
The Nutrition Twins® Lyssie Lakatos, R.D., and Tammy Lakatos Shames R.D., say it’s not important (or always in the budget) to buy everythingorganic, but some heavily-sprayed nonorganic fruits and veggies can alter your metabolism by interrupting your endocrine system. Buy these 12 items organic: apples, bell peppers, celery, cherries, imported grapes, nectarines, peaches, pears, potatoes, red raspberries, spinach and strawberries.
3. Twitch and Fidget Off Calories
A study conducted by the Mayo Clinic showed that leaner people spend more than two more hours a day fidgeting, standing and walking compared with obese people, which translates to a difference of 350 calories a day. Keep your metabolism revved up with small, frequent movements like tapping your feet, rolling your neck in circles or shrugging your shoulders.
4. Beat Stress to Defeat Fat
Elevated stress levels could be holding you back from achieving your highest metabolic rate, says Elizabeth Stein, founder of Appetite for Healthy Living, a health and wellness practice in New York City. “Stress leads to increased levels of cortisol, which leaves fat accumulation in the body,” she says. So relax! Take five deep breaths before every meal and practice a few yoga moves daily.
5. Turn Into a Top Chef
Big shocker: Cruising through the drive-thru or phoning in for pad thai won’t help you burn any calories. When you prepare your own meals, you’re not only burning calories in the kitchen, you’re also controlling what goes into your dishes. Experiment with spices — your metabolism responds to heat by increasing your body temperature and metabolic activity.
6. Pump Iron With Active Rest
A pound of muscle can burn up to nine times as many calories as a pound of fat, so the more muscle you have, the more calories your body burns (even while you sleep). Greenfield suggests doing exercises that use the most body parts in the least amount of time, such as squats, lunges, rows, push-ups and pull-ups. Extra boost: Instead of waiting 45 seconds to a minute between reps, do jumping jacks or lunge jumps.
7. Try Two-a-Day Cardio Sessions
Breaking up a long workout into two shorter, spaced-out ones burns more calories because of “postexercise metabolic effect,” or the increase in calorie burn for hours after exercise, Greenfield says. For the best metabolism boost, incorporate interval training; a few two-minute bursts of speed or added resistance throughout your 30-minute workout will burn more calories during and after.
Power Metabolism Boosters
Stock up on these items to fire up your metabolism.
Gum
Chewing a couple of sugar-free sticks a day can raise your metabolic rate by about 20%.
Coffee
One or two cups a day can speed up your heart rate almost like a mini workout.
Dark Leafy Greens
Kale, spinach and Swiss chard boost metabolism by keeping insulin levels steady.
Green Tea
Drinking four to five cups a day can help you burn up to 100 extra calories.
Cinnamon
A teaspoon or two can help you burn glucose up to 20 times faster.
Spicy Foods
Eating peppers, hot sauces and salsas can decrease the concentration of fat in your liver.
By Boot Camp Workout
The women in my boot camp are often in a hurry to see results from their exercising regimens because they are working hard and time is ticking! I have many brides-to-be that are looking for dramatic results because their wedding day is fast approaching and they don’t have the luxury of extending their workout goals. So I recommend cross training with muscle confusion to keep the body continually progressing. Here is what I mean by that:
Cross-training basically means using a variety of exercises to achieve your goals. As Charles Poliquin says, “A training system is only as good as the time it takes you to adapt to it.” Your body is very good at adapting to stress, and if you give it the same set of exercises every time, it will become very efficient at those exercises, and the pressure to adapt will diminish.
One of the best ways to avoid a plateau is to add a new aerobic exercise to your week. You can also add a different aerobic exercise on alternate workouts (e.g. treadmill one day and stationary bike two days later). My main cardio exercise is the treadmill. My main cross-trains are the online video kickboxing classes and boot camp exercises in the members area of the site. Jumping rope is another excellent cross-training exercise.
Changing your weight routine once every 4 weeks is effective – even changes as small as switching from a flat dumbbell press to an incline dumbbell press for the chest, or switching from side raises to the overhead dumbbell press for shoulders. You’ll feel it the next day. Don’t change your weight routine every week because you want to develop “neuromuscular coordination”. But do toss in something to keep those muscles confused about every 4 weeks. Your body will be forced to adapt.
By Boot Camp Workout
In osteoporosis, the inside of the bones becomes porous from a loss of calcium (see the picture below). This is called losing bone mass. Over time, this weakens the bones and makes them more likely to break.
My mother has been a big proponent of increasing bone density since her own mother suffered from osteoporosis and I want to help increase women’s awareness of it especially for young women. It is never too early to start a good routine of taking care of your bones so down the road they are strong and reliable for you.
Osteoporosis is much more common in women than in men. This is because women have less bone mass than men, tend to live longer and take in less calcium, and need the female hormone estrogen to keep their bones strong. If men live long enough, they are also at risk of getting osteoporosis later in life.
Once total bone mass has peaked—around age 35—all adults start to lose it. In women, the rate of bone loss speeds up after menopause, when estrogen levels fall. Since the ovaries make estrogen, faster bone loss may also occur if both ovaries are removed by surgery.
But did you know that there are lots of things you can do about this? In fact you can start today by increasing your calcium intake to 1000mg per day, plus adding Vitamin D (you can do this by going out into the sun for 15 minutes per day), adding green vegetables for vitamins needed to lay down bone, getting enough protein in your diet, and doing some boot camp exercises that increase bone density.
Weight training can help increase bone density, as well as jumping jacks, jumping rope, jogging and brisk walking. Start circuit training and do reps at a low weight to begin. Increase the reps for more resistance. Be sure at add in those jumping jacks too. A study done the University of Toronto shows that aerobic exercise, such as walking, jogging, or dance, improved the amount of calcium in the upper body and upper thighs, two areas at risk for fractures.
By Boot Camp Workout
You don’t need to eat only grapefruit and drink 7 gallons of water to lose a quick 5 pounds. In fact, that will only make you lose water weight and not fat so you’ll put those 5 pounds back on in 2 days. It drives me nuts to see ads in magazines saying, “Lose 25 pounds in 3 weeks”. The only way you can lose weight is to burn more calories than you take in. Period. The end. There is NO other way. And anyone who tries to convince you otherwise is selling something right? Say it with me…”Yes, M’am”.
So without further ado, you need to burn more calories than you take in. Let’s say you are eating a diet consisting of 1800 calories per day. To burn one pound of fat takes 3500 calories. Now that may seem like a ton of work but think about it. If you reduce your 1800 calorie diet by 200 calories per day that equals 1400 calories in 7 days which is great! Then you add in some boot camp exercises that are high calorie burners and you’ll lose weight quickly. Here’s what to do:
Eat a healthy 1600 (or whatever caloric intake you are supposed to be eating) calorie diet per day with lots of fruits and veggies mixed in for vitamins and minerals, include protein for staying power, and carbs for energy. Take whatever meals you are going to eat and divide them up into 8-10 little mini meals that you can eat throughout the day. You’re doing that so that your blood sugar levels stay even during the day and you won’t be hungry. DO NOT wait until you are hungry to eat your mini meal. Schedule your eating times and eat that portion whether you are hungry or not. Yes, you are going to be eating 8 to 10 times a day! Sounds crazy but it works.
Then you add in DAILY exercise. Your goal will be to work out for 5 hours per week but it is better to have daily exercise. This helps increase your metabolism. Aerobic exercise such as jogging or elliptical machines are good for the cardiovascular system and they do burn calories but my favorite is weight training and body weight exercises because they burn more calories for a longer period of time.
When you do body weight exercises such as jumping jacks, squats, lunges, pushups, and combination exercises, you are using major muscle groups together which burn calories fast. I would recommend doing body weight exercises daily. Then you can add in weight training every other day or whatever schedule works best for you. Try getting some hand weights and doing lots of reps with a small amount of weight. So you could start by doing 20 arm curls at 5 pounds. Then increase that to 2 reps of the same weight. Then do 3 reps. Work your way up slowly so you don’t injure yourself.
The key is to track what goes in and what goes out! Keep a log of how many calories you are consuming and how many calories you are burning to know if you need to adjust anything. You don’t want to decrease your caloric intake too much because then your body will shut down and conserve your body fat. It will think you are starving it and it will hold on to every piece of fat it can find.
So my friends, that’s it! That’s the magic potion.
Any questions let me know.
Trainer Nadine
By Boot Camp Workout
I do want to add the following suggestions to make sure you do this exercise properly:
To all my fellow Boot Campers this is for you! Did you know there is a “military” workout that will kick your body into shape really fast? It does because it uses the whole body in an exercise. Instead of just working your arms for example, this workout involves your entire body so it burns calories faster and longer. You will be using your own body as resistance so no equipment is needed. That’s the best part of all!
1. Do them slow and controlled. Don’t try to finish a marathon with these. Your joints need to be cared for and jerky quick movements will only lead to injury.
2. Try starting out with 5 or 10 repetitions and add a few daily or every other day to avoid over-use injury.
3. If you have any pain – STOP.
4. Be sure you are in good health to begin a workout program.
Burpee-Like Military Workout
1. Stand with your feet shoulder width apart and your hands above your head.
2. Drop into a squat, placing your hands on the floor beside your feet, and kick your feet back into push-up position.
3. Do a push-up.
4. As you rise up, swing your knees into your chest and place your hands back on the floor, so that you’re in the same position as Number 2.
5. Explode upwards, jumping as high as you can.
6. Return to position 1, and repeat.
You will feel the burn from these for sure! Please use care when performing any exercise. This is an intense strength-building, endurance-raising powerhouse combo exercise.
By Boot Camp Workout
ACE SAYS BUDGET-FRIENDLY AND BOOT CAMP-STYLE WORKOUTS AMONG MOST POPULAR FITNESS TRENDS IN 2009
Fitness Industry Leader Releases Top Workout Trends for the New Year
SAN DIEGO (Dec. 9, 2008)—
The American Council on Exercise (ACE), America’s leading authority on fitness and one of the largest fitness certification, education and training organizations in the world, today announced the top ten fitness trends for 2009 based on an annual survey of its extensive worldwide network of personal trainers, group fitness experts, advanced health and fitness specialists and lifestyle and weight management consultants. Findings conclude that boot camp-style workouts, which were named the most popular workout in 2008, will remain the top fitness trend in 2009. Additionally, consumers will tighten their wallets when it comes to staying in shape in a struggling economy.
“The overarching theme for fitness in 2009 is getting more bang for the buck,” says ACE’s Chief Science Officer Cedric X. Bryant, Ph.D. “Consumers will engage in workouts that provide multiple benefits due to time and economic limitations. We will also see continued trends from 2008 including boot-camp style workouts, technology-based workouts, out-of-the-box programming and an increased interest in fitness for those who are over 50 years old.”
The following represents ACE’s listing of the top fitness trends for 2009:
• Boot Camp-Style Workouts: Boot camp workouts remain extremely popular because they provide a total-body workout that’s varied, fun and challenging. Up to 600 calories can be burned during a boot camp session, which is obviously going to facilitate weight loss. But in addition to a great cardiovascular workout, muscles are strengthened through high- and low-intensity exercises such as pushups, squats and lunges. You don’t typically experience significant muscle fitness benefits in other aerobic exercises.
• Budget-Friendly Workouts: With today’s economy showing no signs of strengthening, more people will cut costs to stay in shape. Of the ACE-certified professionals surveyed, 48 percent said that gym memberships will decrease in 2009 and 52 percent said less people will hire personal trainers. Look for more people to use the resources around them as their gym and equipment.
• Specialty Classes: While yoga and Pilates will remain strong, dance-based classes are all the rage this year! Zumba, a fitness program inspired by Latin dance, combines South American rhythms with cardiovascular exercise. Bollywood, ballroom, Afro-Cuban and other exotic dance styles are growing in popularity thanks to shows such as Dancing with the Stars and So You Think You Can Dance.
• Getting Back to Basics: Despite the fact that many exercises and equipment are becoming more advanced and trendy, trainers will continue to focus on basic movements and techniques with their clients again.
• Circuit Training: Studies have shown that interval training combining strength training and cardiovascular activity at different intensities provides a more time-efficient workout than participating in traditional aerobic and weight training sessions. With an increase in popularity of circuit training, many gyms are even setting up their own circuits to allow their members an easy path to fitness.
• Kettlebells: The reason for the surge in kettlebell training is that it gets back to basic training that requires functional, whole body fitness. Kettlebells require an individual to focus on whole-body conditioning because lifting and controlling a kettlebell forces the entire body, particularly the core, to contract as a group, simultaneously developing strength and stability. Kettlebell workouts engage multiple muscle groups, making it a great way to get a whole body workout in a relatively short period of time.
• Boomer Fitness: Individuals age 50+ have the means, motivation and desire to enhance their quality of life through physical activity—and they are only growing. The 50+ audience continues to redefine our expectations about age, vitality and life, and has highlighted the importance of physical activity as we age. Since September 2007, AARP’s fitness initiative for boomers—aimed at providing a wide range of affordable fitness services to its 39 million members—has been going strong.
• Technology-Based Fitness: From iPods to Cardio Cinema to exergaming (i.e., Wii Fit, Expresso Bikes) the latest in technology will continue to infuse itself in all aspects of fitness. Look for 2009 to provide more interactive video games that provide fitness benefits, as well as new inventions to make exercising a more engaging experience.
• Event or Sport-Specific Exercises: Despite the emergence of new and trendy workouts, sports or recreational activities will remain a popular way to stay in shape. Participating in a friendly game of basketball or volleyball, training for a marathon, or taking a day-long bike ride are just a few ways that people are staying in shape and having fun doing so!
• Mixing It Up: Traditional programming is changing from what we called linear progression to undulating as research shows similar if not better results. For example, mixing low-intensity cardio with intervals on different days, and mixing high-volume, low- intensity weight training with low-volume, high-intensity training on alternate days.
About ACE
The American Council on Exercise (ACE), America’s premier certification, education and training organization, is a nonprofit organization dedicated to promoting the benefits of physical activity and protecting consumers against unsafe and ineffective fitness products and instruction. ACE sponsors university-based exercise science research and is the world’s largest nonprofit fitness certifying organization.
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Trainer Nadine
Founder of My Weight Loss Boot Camp
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