December 2010-Local fitness expert Chris Gray reveals new consumer awareness guide to spill the beans about poorly educated trainers and boot-camps that don’t stack up!
Dover personal trainers say Boot-Camp is the hottest fitness craze to hit the industry in years and now more than ever during tough economic times with boot-camps offering lower cost options it seems boot-camps are gaining even more popularity.
Dover personal trainers warn consumers that boot camp training is not regulated and anyone can start a boot camp regardless of training or experience. Gray who is the president of Punch Kettlebell Gym in Dover and runs a top boot-camp program in the state reminds consumers to do their research and choose wisely.
There are new boot-camps starting all around us but before you commit yourself to just any program Dover personal trainers say be sure and get the answers to these questions first:
Certifications?-Ensure your instructors are certified! This may seem like a no brainer but don’t assume that just because the instructors work at a gym that they are certified.
Experience?-Even more important than a certification is experience! Be sure that the program and trainers of the boot-camp your investigating is backed by years of experience and proven results.
Structured System?-It is easy to throw a few exercises together and call it boot-camp. As the consumer you must make sure that the boot-camp program is structured and and has a very precise system to ensure safe forward progress.
Complete Fitness System?– Dover personal trainers explain that one of the biggest mistakes in fitness today is not following a complete fitness system that includes all the key components for success. To be sure you provide yourself with the best chance for success make sure the boot-camp program you choose has all the key elements listed here:
- Nutrition-90% of results come from proper nutrition! Without this key element in place you simply will not succeed so be sure that your boot-camp program focuses closely on nutrition and provides you with a structured plan to follow.
- Strength Training-Muscle is our biggest ally in the war against fat. The more muscle you have the more fat you burn. Those who lift weights will be 40% more successful in accomplishing their fitness goals than thos who did cardiovascular exercise alone.
- Cardiovascular Training– To optimize fat loss. There are many different kinds of cardio training all having a slightly different effect on the body. Doing the wrong kind of cardiovascular exercise could prevent you from accomplishing your goals so get a coach to guide you in the right direction to accomplish your specific goals.
- Fitness Testing– Testing the body on a regular basis will ensure you continue forward progress and prevent a plateau. You must ensure that your boot-camp program includes regular fitness analysis testing and tracking.
- Flexibility– Injuries are prominent in this industry so in order to prevent injury flexibility must be addressed.
- Accountability- For some this is the most important key of all…Having a trained and experienced professional will guide you on your journey to success and keep you committed and on track at all times which could mean the difference between success or failure
Top Ten Things Your Boot Camp Instructors Won’t Tell You
Dover Personal Trainers explain there are many keys to success that must be addressed in order to achieve a high level of health and fitness. Be sure when choosing a coach that their methods of training are backed by knowledge, experience, and proven results. Here are my top ten tips that every coach should tell you:
Tip 1: Eat six meals a day
If your following a typical nutrition program cutting back on calories and consuming no more than “three square meals” a day in the hope of shifting your fat-burning efforts into high gear, you may actually be throwing the whole process into reverse. According to scientists at Georgia State University, active folks who skimp on calories and eat infrequently (only three times a day) may be training their bodies to get by on less energy and therefore more readily storing unburned calories as body fat. Instead, these researchers and many others advise active people to eat frequently (about every three hours) to accelerate metabolism and maintain steady energy levels throughout the day.
Tip 2: Combine carbohydrates and protein at every meal
The simple fact is, our bodies work better with a balance of carbohydrates and protein. Not only is protein essential for building healthy muscle and maintaining a strong immune system, it stabilizes insulin levels, which leads to steady energy throughout the day.
Tip 3: Choose “appropriate” portion sizes
USDA statistics show that because of increased portion sizes, the average total daily calorie intake has risen from1,854 calories to 2,002 calories over the last 20 years. That increase—148 calories per day—theoretically works out to an extra 15 lbs. every year. Portion size is important to weight management. Employ a common sense approach, such as using the palm of your hand or your clenched fist for gauging the portion sizes of food.
Tip 4: Plan meals ahead of time
You may even want to try different recipes and decide what works for you before you begin your training program. Experiment with different seasonings, try a variety of vegetables, and find which microwave settings work best for preheating food. By the time you’re ready to start, you’ll have the supplies you need and the confidence that you know what you’re doing. Then, fix your meals in advance and freeze them. It’s important to shop at least once a week. If you forget, you’ll run out of good food and be tempted to cheat on your diet.
Tip 5: Get containers to store your food
Purchase plastic storage containers, sports bottles, a water jug and a cooler to store and carry your food. Having nutritious meals within reach during a hectic day can keep you on track.
Tip 6: Drink 10 glasses of water every day
It’s especially important to stay well hydrated when following a comprehensive training, nutrition, and supplementation program. Drink at least one glass of water with each of your six meals, and four more throughout the day. If you have an occasional diet soda, coffee or tea, you’ll need to drink an additional glass to compensate for the diuretic effect of these beverages.
Tip 7: Consume high quality food within 30 minutes of exercise
Your muscles are primed for nutrients immediately after an intense workout, but within two hours, your body’s ability to refuel decreases.Taken within 30 minutes of your workout, the high-quality convenient meal will helps you refuel and build muscle.
Tip 8: Use high-quality supplements
All natural supplements can help make up for any nutritional deficiencies and enhance performance. When purchasing supplements, look for companies that invest heavily in research to maximize the effectiveness of their products and are backed by proven results. Our Sunrider line here at Punch is backed by over a thousand years of research.
Tip 9: Find your “emotional reason” for staying on track
Researchers at George Washington University discovered that people who successfully transform their bodies are set in action by some sort of “emotional trigger” that helps to clarify their reasons for deciding to make change. In the study, researchers found that any event which elicited strong emotions such as alarm, embarrassment, shame and/or fear actually inspired people to transform their bodies for the better. Take a moment to consider your “emotional trigger” and use it to stay committed to your nutrition program.
Tip 10: Strive for consistency, not perfection
You can be sure there will be the occasional meal or snack that’s not on the recommended food list. When you get off track in this way, don’t allow it to slow you down. Enjoy the divergence, recommit to your goal, and get back on track with your next meal. The true key to success is “Little and often over the long haul-Dan John”
Dover personal trainers warn that when making an investment in your health be picky and don’t settle for substandard boot-camps. When making your choice if you can confirm with confidence that the program includes every detail mentioned here then you have a winner on your hands and with commitment you should be very successful. On the other hand if you fail to make what we talked about here a priority you will set yourself up for certain failure and possible injury.
To learn more from our experts click Dover personal trainer now.
As always I encourage comments, feedback, and questions.
Punch Kettlebell Gym Dover