Signing Up For A Fitness Program This Summer? Here Are Some Tips.
If you are signing up for a “Boot Camp” style fitness program this Summer, here are some points to remember:
If you haven’t exercised in a while, use 75% of intensity for the first 2 weeks. If not, you run the risk of overdoing it, getting sore, getting injured, and then quitting altogether. It’s easy to get caught up in the energetic, upbeat boot camp environment and overdo it. Don’t. Ease into it.
Progression. This is essential to making improvements in both your fitness abilities (improved heart rate, etc) as well as cosmetic changes (increased lean tissue, decreased body fat). The body adapts quickly. You must increase your intensity (do more reps in less time, run faster, rest less, increase resistance, etc) to progress.
Variation. Every boot camp workout is different from the last. Variety keeps us fresh, and interested and keeps our muscles confused (so that we don’t adapt quickly). Just as the workouts are varied, make sure to vary your intensity. When you’re “feeling it” – give it 100%. When you’re not, give it 90%. Tip – even when you do not feel like getting out of bed for an early morning boot camp workout, DO IT ANYWAY. If by the time you begin the workout you’re still not feeling it, use less intensity. Work on your form, focus on your breathing.
Consistency. To maximize results, you must be consistent. You cannot expect to get results by showing up to boot camp once a week. It’s just not going to happen. The body is meant to be exercised, to be pushed (safely), to be challenged (mentally and physically). Embrace this process and incredible results will follow.
Nutrition. I’m convinced that nutrition is 80% of boot camp success. Aim for 1 gram of protein per pound of body weight. Less on days that you do not work out. Reduce sugar, and reduce alcohol. Eat green leafy vegetables and less starchy carbs. Eat healthy fats (omegas). Stay away from processed foods. And have 1 cheat day per week where you eat whatever you’ve been craving. Drink lots of water.
My new Summer Sweat Squad starts on May 3rd, 2024. If you have registered for this session, use the tips above to get the most out of your boot camp experience!
P.S. “May your trails be crooked, winding, lonesome, dangerous, leading to the most amazing view. May your mountains rise into and above the clouds”
–Edward Abbey