So I will not lie- I was nervous to join a boot camp  for a few reasons  * ahem * excuses.

  1. I didn’t know anyone. I was nervous.
  2. Severely overweight compared to the pictures I saw of the girls in the previous boot camps
  3. Afraid of not being able to do any of the exercises.

Well so my weight went up and down throughout he 6 weeks. It was stagnant, I lost 10, then some came back, then I am close to where I started. I was not feeling anywhere near happy when the last week rounded up to a close ( minus my parents were visiting from out of state and we did an early thanksgiving together – so I was ELATED to see them )

So the night before the last day I measured myself. Then I did it again. Then I had my husband do it without telling him what I got.

Its official in 6 weeks I lost 2 pounds and 24.5 inches.

Before and After Boot camp!

So I really tried to have the EXACT same bra, shirt, and shorts. I tore my closet apart looking for those freaking shorts with no luck whatsoever. My husband pointed this out, but I decided you all could be in shock with me- I SEE THOSE MISSING INCHES NOW! the shirt actually fits, the sports bra isn’t killing me, and well I am sure those shorts would have shown the same results.

I am throwing the scale away until 2014. I give myself doctors office visits only- as they make you. I am not going to look at weight, at all.

My results:

Arms – Lost 3 right and los 3 left

Neck – Loss of 2

Bust- Loss of 3

Waist- loss of 5

Hips – loss of 3

Thighs- loss of 2.5 and loss of 2

Calves – loss of .5 and .5 =-1

Total : 24.5

<3 Farmers daughter flipping tractor tires!

Besides the inches, and finally accepting I made changes- I was the only one strong enough to lift a tractor tire by myself. Most did it in pairs, and it was still hard for them. I say that is disbelief of my own strength- not to sound like I am bragging. I literally could not do ANYTHING when I started boot camp. I was weak, no core strength, and crappy cardio.

So I started the boot camp :

9 Crappy Male pushups. in 60 seconds

11 *cheated* sit-ups in 60 seconds

and a “run” mile time of 13:19

I ended boot camp with :

21- awesome perfect male pushups in 60 seconds.

21- Perfect non cheated sit-ups in 60 seconds

and a run time of 13:14 for my mile.

Now I could have kept going on the test, but I decided I was only going to do perfect execution over repetition numbers. I was really upset about the run for one, I am faster than that. I was bad and went against the podiatrists directives, and I ran instead of walking. I would run the curve and walk the straight away on the track. So after being sad for a bit- I realized I DID improve. I was at the back of the line starting so that added some time, and I walked way more this time because my foot/leg was in agony. I can be proud that I improved in my own way. I was not out of breath like the last time, and the only thing holding me back was my foot.

Yuck. I know – Sorry.

Those are broken blood vessels I got just from the mile test. I have taken days off even from allowed activities like the bike and the elliptical – just to ensure I am not doing any more damage, and FINALLY listening to the doctor.

But what if..

So I started to be depressed over my results. Well not depressed, but really disappointed. (Again I am throwing the scale away until 2014- It really derailed my happy moment, while removing my focus from a pretty amazing transformation. )

I am pretty sure pushups and planks have improved my posture!

I started to think, what if I would have been on a diet. Or “healthy eating” following the nutritionists recommendations.

What if I would have done this, or this , or that. I was also REALLY unsure if I even wanted to share my results. I mean, I was not even proud! It did not last long. I have amazing family and friends who snapped me out of it – told me in a non-creepy friend way that my butt looked amazing, and be PROUD of my transformation.

This is SO hard to remember when the doctors and world are talking about the scale so much. I am so proud of my body for the inches lost, the strength gained, and abilities I learned it can do!

I am proud of my results, and I decided I am going to try to challenge myself for a month to revamp my diet and cravings- and that overhaul be my focus by participating in a challenge. * more info to come soon*

I have a good base of exercise now, and will be maintaining it with friends at the gym, and now will focus on changing my body from the inside out.

New You Boot Camp – Award Winning Weight Loss Boot Camps

You’ll have a varied array of activities and workout sessions during the camp, which will help you to find an exercise program that you enjoy and will continue once you’ve left. The classes concentrate on cardio, strength, conditioning and flexibility. In the weight loss camps you will see classes such as circuits, boxing, HIIT, ab classes, aqua classes (only in Spain), military circuits, and flexibility classes together with our hiking sessions.

Do not worry about your meals at New You Escapes, we do not starve you! You eat 5 times a day with dishes prepared freshly from the onsite chefs. The menu planners for your weight loss boot camp have developed a particular therapeutic menu to help detox your body, help you lose weight, gain energy levels, and get the nutrients and vitamins you need to help nourish your body and treat it well.

Who Can Benefit?

Our weight loss boot camp is for everyone, no matter the fitness level, age, weight, or background. If you have the determination you will see the weight loss results you’ve been hoping for. You’ll be with a group of like-minded people who all want to put their health first and lose the weight they can’t seem to get rid of.

Weight Loss for Life

The weight loss boot camps are not just satisfied having you lose weight at the camp, but want this to be a life changing experience where you will bring the information and workout tips home, so you can continue to shed the pounds. At New You Escapes you will learn to appreciate food as something that gives your body energy and have a better understanding on how it can help fuel your weight loss. You will take with you a new enthusiasm for weight loss and treating your body better than you ever have before.

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Shockingly, more than one in three American adults are suffering from obesity. So, it’s not surprising the demand for bootcamp workout sessions have never been greater!

If you’re thinking about booking onto a program, you’ll probably want to know the kind of results to expect.

Continue reading this blog post to find out how quickly you’ll see a difference, and how you can make that happen.

Let’s dive on in!

1. What Are Your Goals?

Each person’s fitness and weight loss goals are different. Once you get a better idea of what you want to achieve, the trainers at your boot camp can help you out.

Whether you want to get fit or lose weight to look your best for bikini season; with a little determination and encouragement, you’ll be able to smash your goals.

2. Know Your Body

A boot camp will give you a better grasp of how your body works. This is key to losing weight, quickly. By this we mean, an insight into how you best burn your calories.

From there, you can work out how many calories you’re able to eat without gaining weight.

It’s a sad fact of life that some people can burn off more calories than others, and therefore eat more without any drawbacks. Yes, this is unfair. However, it’s something we need to understand and appreciate if you want to move forward with your personal weight loss goals.

The quicker your metabolism, the faster you’ll burn the calories you consume. How your metabolism functions relies primarily on your age and your activity levels.

Obviously, you don’t have much control over the former, but when it comes to the latter, participating in a boot camp will most certainly help get your metabolism in check!

3. Build More Muscle

If you want to lose weight, you need enough muscle, because, on the whole, muscle burns more calories than fat.

On that note, it’s vital you take note of how much muscle you have to begin with. This information will give you a way better idea of how quickly you’ll see the results of your boot camp.

On average, one pound of muscle burns an additional 50 calories per day, just while you’re resting! By that math; gain ten pounds of muscle, and you’ll burn an extra 500 calories each day, without even doing anything!

A good quality boot camp will help you to assess which muscle groups need developing to help you burn calories more efficiently. These usually include the back and legs.

If you’re new to the fitness space, it’s still possible to put on muscle mass, within the first month it’s quite common to gain as much as two and a half pounds!

Although this won’t reflect on the scales, your body will start to look beautifully toned, and in the long term, you’ll burn fat way quicker.

4. Consistency Is Vital

One of the reasons people don’t achieve their desired results from their workouts is because they don’t exercise consistently.

The last thing you want to do is one heavy workout and then take five days off. In reality, it’s better to fo a workout that incorporates all the right exercises, in just an hour, and repeat this once every couple of days.

This is way more effective!

5. A Range of Exercise

As you may already know, high-intensity workouts provide a ton of benefits for both your health and fitness levels. You can get some fantastic results in a relatively short time frame.

In addition to high-intensity exercise, fitness boot camps encourage people to get enough sleep and to take their suggested rest periods. This is essential to get the best results in the quickest amount of time.

Boot camps also urge you to participate in lighter workouts during the week (or for, however, long your program is). It’s essential you follow this advice because you’ll continue to boost your fitness rates while allowing your body to recover- what’s not to love about that?!

6. Diet Is Important

If you want to progress in the quickest amount of time, you’ll need to eat a healthy and balanced diet that encourages your body to build muscle and recover after heavy duty workouts.

Top Tip: Eradicate processed sugar from your diet; these foods are the worst for creating fat. Plus, we highly recommend sticking to meals that are high in protein.

Protein helps to keep you fuller for longer and encourages muscle mass- win-win!

How Long Will It Be Before I See Results?

Luckily for you, you’ll be pleased to hear you won’t have to wait a massive amount of time before you see a visible improvement.

If you follow your instructors and stick to the diet plan, you should see results as quickly as three to four weeks!

To put it crudely, the larger you are, the quicker you’ll lose weight and in more substantial amounts (in comparison to someone who works out regularly).

So your results will massively depend on your weight, age, and fitness levels. Your boot camp instructor should be able to give you a more accurate estimation.

Did You Enjoy This Blog Post on Bootcamp Workout Results?

If you liked this article on Bootcamp workout results, then we’re confident you’ll love the other features we’ve published on our blog.

Over there we discuss everything from meditation best practices to a beginners guide to boot camp classes. Enjoy!

Alternatively, if this blog post has inspired you to try a fitness boot camp, please feel free to book onto one of our training programs, we’d love to have you on board!

Letting go of a lot of pride in this post, y’all. With as much as I have posted about working out at Burn Boot Camp on instagram lately, I had to share this. I started with their 14 day free trial, then in late August I joined their #commit2fit challenge. It was a 6 week long challenge, and I did my best to work out at Burn at least 4 times a week. I usually went to the 5 am class, but also went at other times if I wasn’t able to make it to the early class. I am still a member and am loving so many aspects of the gym! I wanted to show you my before and after photos of this challenge, and also tell you why I am loving group fitness.

My hope is that this is motivating, and I want to put this out there to keep myself inspired. I don’t want this to come across as bragging. I just want to show that moms can be strong, too. And that it is okay to make ourselves a priority. Working out this hard for weeks in a row felt good. I have more energy, I feel stronger, and more confident. When we went to Mexico recently, I was not embarrassed to wear a bikini. I am not perfect, and I still have goals I am trying to reach, but I can see a difference in the way my body looks, and in how I feel.

As a mom of 2 kids, who went through a ton of hormonal changes with infertility, miscarriages, and fertility drugs years ago, getting to this point feels great. It felt like it took forever to get back into shape after having Ridge. He just turned 2 and I finally feel back to “normal.” I no longer feel sluggish, and the cellulite on the back of my legs has lessened. It’s still there, but it isn’t as bad. My body will never look like it did when I was in my twenties, but that is okay. I weigh more than I used to, and the scale isn’t moving. I’m still trying to be okay with that, to be honest. The way I look has changed, but that number hasn’t.

I felt like I had my eating mostly under control for a while, but I still wasn’t very fit. I was working out at home often, but being in an environment with a trainer, and a room full of motivated women gave me the extra push I needed. I am always excited to go to Burn. They push us hard, and I always leave a sweaty mess, but it’s just so good for me.

This is not sponsored, by the way!

The times I have been most in shape in my life were times when I was a part of group exercise. When Davis was 2, I worked out in the group fitness classes at the Y, and got in good shape. Then I stopped when our reproductive endocrinologist told me it was affecting my hormones negatively. Looking back, I am not sure I agree with him. He didn’t have any science to back it up, but I was scared, I wanted to be pregnant again, and I heeded his advice. But now being in group exercise again is getting me back into good shape.

This should really be called “Before and During” because I am not finished with my fitness journey.
Here are some of the tips and things that I have learned:
  • Don’t be afraid to lift weights. During the first 4 weeks of these boot camps I felt like maybe my arms were getting too big. Then they started to look more toned. The weights I use range from 12 pounds to 25 pounds, depending on the exercise. Building muscle is healthy, helps our metabolism, and protects our bones.
  • Be consistent. I think working out 4 times each week (or more if you like) is great!
  • Challenge yourself. During the workouts, I turn my brain off and just focus on the physical work. It is a mental shift that helps me push myself.
  • Find someone that motivates you, and copy them. Burn has a wide range of members – from never worked out a day in their lives, to super in shape. I love that, because it is accepting of everyone. For me, I like to find the person who I know has been at Burn for forever and try to stay on pace with her.
  • Eat enough protein. I did not change my eating very much during this challenge. I just tried to eat some extra protein on the days that we worked our larger muscle groups. I try to eat greens with every meal, and focus on healthy fat and protein to keep myself full. I do eat carbs, though.
  • I also stopped weighing myself. I’m pretty sure I gained a few pounds. But my clothes fit better, so I stopped getting on the scale.
  • Give yourself at least 4-6 weeks to start seeing results. It’s worth it!
  • A spray tan always helps 😉 Just keeping it real – I did an at-home spray tan before our trip, and that boosted my bikini confidence a bit more.

I’m still really new to Burn, but it is something I hope to continue doing for a long time!

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“Get off my bus right now!”

This is how Marine Corps recruit training, or boot camp, begins. Some guy you’ve never met, wearing a wide-brimmed hat, screams at you to get off the bus. You file out and stand on the yellow footprints, a right of passage for all future Marines, and a reminder that every one of the Corps’ heroes and legends stood where you’re standing.

Related: MoH recipient Kyle Carpenter remembers the day he stepped on the yellow footprints “

The first 72 hours are called “receiving,” and they’re a mild introduction to what’s ahead. Those first three days consist of a flurry of knife-hands, screaming, rough buzzcuts, gear issue, and general in-processing and paperwork.

If you’re tired or having second thoughts by then, you’re in trouble. The real work hasn’t even started.

Task & Purpose spoke to Staff Sgt. Thomas Phillips, a drill instructor at Marine Corps Recruit Depot Parris Island, South Carolina, to talk about what recruits go through during the first four weeks of Marine Corps boot camp.

The 27-year-old Marine enlisted when he was 18, and six years later returned to Parris Island in July 2013 as a drill instructor assigned to the same company where he was a recruit.

“Six years ago, I was in their shoes on that same black line they’re now standing on,” says Phillips, who has now trained eight platoons of Marines. A platoon of recruits can range in size from 50 to 100, and is overseen by three to five drill instructors, depending on the platoon’s size.

Enlisted Marines are trained at only two locations: Parris Island and Marine Corps Recruit Depot San Diego, California. Parris Island is home to 4th Recruit Training Battalion, where female Marines are trained.

Sgt. Angela Arounerangsy, a Marine Corps drill instructor, with, 4th Recruit Training Battalion, motivates recruits as they prepare for the rappel tower aboard Marine Corps Recruit Depot Parris Island, South Carolina.U.S. Marine Corps photo by Cpl. Rodion Zabolotniy

Drill instructors serve a variety of roles. There’s the enforcer, often called a “kill hat;” an experienced drill instructor, called a “J-hat” or a “heavy,” who has the most interaction with recruits; and a senior drill instructor, who serves as a stern paternal figure. Phillips served in each of these roles throughout his seven-and-a-half cycles training recruits.

Recruit training lasts 12 weeks and is broken into three phases.

In first phase, civilians learn how to be Marine recruits, and later, Marines.

First phase begins during receiving, and afterward, recruits are assigned to their platoons and introduced to their drill instructors.

“First phase is that indoctrination,” says Phillips. “They’re not recruits yet, you’re teaching them how to be recruits. It’s a whole new lifestyle.”

Recruits relearn everything they thought they knew: how to dress, walk, talk, eat, and even how to shower and properly clean themselves. Throughout boot camp, recruits must refer to themselves in the third person. The words “I, you, and we,” are replaced by “this recruit,” “that recruit,” and “these recruits.”

“We have to teach them a new way to talk, a new way to eat, brush their teeth, shave their face, everybody comes from different backgrounds growing up” says Phillips, who explains that first phase “evens the playground for everyone, it strips them down and puts everyone on that even playing field.”

First phase also involves a lot of lectures, conducted by a drill instructor who lays out the Corps’ history from its founding in 1775 to now.

“The knowledge is such a key part,” says Phillips. “I’ve had kids tell me they didn’t expect there’d be so much classroom time. It’s not ‘Call of Duty,’ kids are like, ‘Man this is completely different from what I’ve expected. I haven’t shot a weapon, I’ve just carried it around.’”

Recruits also drill almost non-stop — which means walking in military formation with their weapons — for 100 or more hours, explains Phillips, who adds that drill teaches recruits proper weapons’ handling, instills discipline, and builds unit cohesion.

Marine Corps recruits stand in formation during their initial drill evaluation Feb. 10, 2014, at Marine Corps Recruit Depot Parris Island, South Carolina.U.S. Marine Corps photo by Cpl. Octavia Davis

“Drill is used in first phase to get that discipline,” says Phillips. “Just standing at attention and not moving for 20 or 30 minutes, that’s hard for a lot of those 18 or 19-year-old kids that are used to just doing whatever they want to do. Drill is that unit cohesion, that teamwork, that sense that if I mess up, those guys on my left or right are going to suffer.”

If you come in with the wrong mindset, it will cost you.

“The thing that’s going to get you spotlighted during first phase is attitude,” says Phillips. “ should know coming here that it’s never personal. The Marine Corps is a business. It’s a fighting force.”

If recruits do mess up, and they will, then they “suffer,” usually in the form of incentivized training or “IT,” which involves lots of push-ups, running in place, burpees in the sun, and planks.

“They watch the videos and hear the yelling and screaming and think ‘I won’t break,’ then they get here and it’s time to be a man.”

This phase of training culminates in two events: initial drill and swim qualification.

Initial drill involves a detailed inspection where recruits’ uniforms and weapons are checked, and they’re quizzed on what they’ve learned in those first few weeks.

The final hurdle in phase one is swim qualification, and if a recruit can’t pass that, then he or she has no chance of moving forward.

Recruits conduct a Marine Corps standard swim qualification at the swim tank Parris Island, South Carolina.U.S. Marine Corps photo by Lance Cpl. Colby Cooper

“Some kids have never been in the pool and I would tell them to be mentally prepared for that,” says Phillips.

In addition to being mentally prepared, prospective Marines who can’t swim might want to think about taking lessons before they sign on the dotted line.

“If you can’t swim, there is nothing they can do, you are not going to move on to that next phase,” says Phillips.

According to Phillips, no matter how tough the drill instructors are, everything they do is for a reason.

Consider the knife-hands that recruits are told to point and gesture with. There’s a reason for that. A knife-hand is when your fingers are outstretched and together, like a blade, your wrist is straight, with your thumb pressed down. That’s also the position your hand should be in when you salute.

It’s not a coincidence, says Phillips.

“They don’t even know the reason, but they’re going to reap the benefits of that reason.”

After phase one, recruits move on to the second phase of training where they are taught how to shoot, as they build off what they’ve learned in the first four weeks.

CORRECTION: A previous version of this story incorrectly referred to Recruit Depot Parris Island as Recruit Training Depot Parris Island. (4/19/2016; 9:23 am)

What to Expect from a Boot Camp Fitness Program

Raise your hand if this sounds familiar: You input 30 minutes onto the treadmill timer, but hop off after 20 (hey, you broke a sweat, right?). Then you complete two sets of curls instead of three. And those lunge exercises? Well, they can wait until tomorrow. The point is, even with a set workout schedule, it’s easy to cut corners-especially if you’re going it alone.

Enter the boot camp workout, designed to get you in shape with rigorous workouts you can’t quit (unless you want to get yelled at drill-sergeant style… just kidding, it’s not that scary). Laura Miranda, owner of Miranda Fitness Concepts and Strong-Healthy Woman Boot Camp in New York City filled us in on what to expect, how to prep and why this workout might be more your style than you think.

Finding the Right Camp

Camouflage and combat boots not your thing? Ditto. So do your research. Start by checking out the websites of different boot camps in your area, checking out the photos of the instructors and participants. Do they look like you? Are they wearing face paint (if yes, run)? Also check to see if there are any starting requirements-like being able to run a 10-minute mile or do a certain number of push-ups in a minute, and what level classes are offered. Another tip: If you’re nervous about adding a boot camp fitness program to your workout schedule, see if you can pay for one trial class instead of buying a whole package, since many camps run for four weeks or more.

Doing the Prep Work

You don’t have to be in peak condition for a boot camp workout, but you should have at least a base-so do some homework beforehand. Get your heart going by running either outside or on the treadmill three days a week, and gear up different muscle groups with squats, lunges and push-ups. If you’re strapped for time, throw in an exercise DVD and break a sweat right in your living room. The point here is to build the groundwork so you’re able to keep up with a boot camp fitness program.

Getting the Gear

While your gym might offer a boot camp workout, most independent programs are outside, meaning you’ll want to dress in layers. If it’s cold outside, wear a base layer with breathable fabric (as in, not cotton), along with a shell and pants/tights. Working out in the heat? Well, then less is definitely more-but even if you’re wearing just a sports bra or cami, you’ll want to bring a T-shirt to make sure you have full coverage for any exercises that might have you moving your core across a mat or hard surface. Also bring a water bottle, towel to wipe your sweat and training gloves if you’ll be using weights.

Most importantly, before you add a boot camp to your workout schedule, get fitted for the right sneakers. Properly fit running shoes are your best bet-so head to your local running shop to be fitted. Aerobic shoes, cross trainers or other sneakers are a no go.

Know What to Expect

Each program will have its own boot camp workout-so there’s no uniform group of exercises that you can expect. There are, however, certain categories, like “military style” boot camps designed after the real deal at U.S. Army camps (which, not surprisingly, tend to be very competitive). Other types include stroller boot camps for moms, bridal boot camps and general boot camps (although be sure to ask if it’s co-ed or women only if you’d rather work out sans guys).

Almost all boot camps include exercises like jumping jacks, squats, sprints and more-which are then geared toward the specific type of camp. Here are a few workouts you can expect in a general boot camp:

See the Results

Why do boot camp programs tend to yield top results? Easy-you’ve got yourself a coach and teammates. Despite the term “boot camp,” most programs are designed to be a fun, motivating experience where you’ll tone up and meet friends-all at about a third of the cost of many personal trainers. So get moving!

  • Obstacle courses: This can include anything from small hurdles to an agility ladder to running around cones. The point is to keep moving throughout the course while completing various exercises set up at stations-and yes, be prepared to drop and do 20.
  • Jumping exercises: In one of Miranda’s agility workouts, participants line up single file, five feet apart, and get into plank position. The last woman in line hops up and then jumps over the feet of all the other women before getting back down in plank position.
  • Relays: One of the biggest perks to a boot camp workout is that you have plenty of people to work with-but instead of just running laps, many boot camps have partners work together to complete a series of exercises back and forth while the clock’s ticking.
  • By Caitlin Moscatello

30 Minutes Is All It Takes – How long should you workout each day to see results?

Posted by cms-support

September 7, 2013 • 6 min read

If you had to guess, do you think an overweight adult would lose more weight by exercising 30 minutes a day or an hour a day? Common sense would tell you that the longer you workout, the more weight you lose. A new study, however, has shown that this may not be the case. The study’s results show that just half an hour of exercise a day may be just as effective—if not more so than a whole hour of exercise each day.

If you’re overweight and are seeking to lose weight through diet and exercise, keep reading to see what the Yorba Linda personal training center, Fit Body Boot Camp, has to say on the matter. You might just save yourself a lot of time and lose yourself a lot of weight.

Study Results

When 60 overweight men were followed for three months as they sought to lose weight, researchers were surprised at their findings. During the study, 20 of the men performed moderate aerobic exercise each day for half an hour, 20 underwent a high-intensity exercise routine that included activities such as cycling or running for an entire hour each day, and another 20 men remained sedentary. The men all wore calorie counters and heart rate monitors.

What did this study show? After 13 weeks, the overweight men who did 30 minutes of moderate-intensity exercise a day lost, on average, 8 pounds. Those men who did high-intensity exercised for an hour only lost an average of 6 pounds.

Baffling results to say the least. Somehow those who exercised for less time burned more calories than would be expected for the type and amount of exercise they performed. The men who exercised longer and more vigorously lost less weight than expected for the number of calories they burned.

Why would this be the case? There are two theories. One possible explanation may be that the men who only exercised for half an hour had more desire and energy to do more physical activity throughout the rest of the day.

A second possible explanation could be that the men who exercised for longer periods of time were hungrier during the day since their bodies required more energy. They may have compensated by eating calories that countered the calories they burned.

Can You Trust It?

Interesting as this research may be, these are the findings of just one study. Other studies show different results. Obviously, more research is needed in this area, and you may not want to change your routine just yet.

Remember that each person loses weight at a different rate. To stay healthy and maintain your weight, aim to get 150 minutes of moderate exercise or 75 minutes of high-intensity exercise a week. Then remain active during the rest of the day.

The best exercise to help you lose weight is whatever exercise you’ll actually do on a regular basis. If your main method of exercise is running and you hate to run, then you probably won’t have much luck sticking with it. Your best bet is to find a few cardio exercises that you enjoy and then rotating them and varying the intensity.

If strength training is your exercise of choice, know that you burn more calories during cardio exercise, but they are both part of a well-balanced exercise routine. Also, take comfort knowing that by adding extra muscle, you’ll be burning more calories when you’re not working out.

Joining a fitness boot camp is one way to incorporate both types of training and meet the 30 minute daily exercise mark because typical boot camp workouts are designed to inlcude cardio and stregnth training to get you the results you’re after. Each session is lead by an experienced personal trainer who can help you determine how much exercise you need to reach and maintain your weight loss goal.

Always remember that your goal is attainable! Whether you exercise 30 minutes, an hour, or two hours a day, you can reach your goal.

There are 24 hours in a day, 168 in a week, and 61,320 in a year. How many are you spending in the gym?

This blog was submitted by a Yorba Linda Personal Trainer from Fit Body Boot Camp Yorba Linda.

I didn’t really think that I was eating that poorly before I started working out. I ate a lot of stuff from the freezer aisle or from boxes in my pantry. Occasionally I’d make a salad and top it with fat-free dressing and lots of cheese; I assumed that was healthy.

In the first month, I lost like two pounds. At that point, I hadn’t changed much about my diet. That’s when I started talking to the trainers about my progress, and I realized that the things I thought were healthy weren’t helping me lose weight.

After working with a trainer at Burn Boot Camp, I learned that I needed to be eating healthy, whole foods all the time. He said that I needed to eat ingredients instead of eating foods that have ingredients, which made sense to me.

RELATED: 31 Healthy Breakfast Recipes That Will Promote Weight Loss All Month Long

Since I’m an all-or-nothing kind of person, I decided to create a meal plan. On that plan, I made oatmeal for breakfast, and chicken breast, sweet potatoes, broccoli, spinach salad with chicken, and lots of egg whites for lunch and dinner. Another one of my go-to breakfasts is an egg casserole made with whole eggs and egg whites, plus potatoes, veggies, and ground turkey.

Within three months of changing my eating habits, I’d lost 30 pounds. I was happy with my results, but then I thought, “Now what?” I wanted to give myself new goals. So I set out to build more muscle and get lean.

From there, I increased my calorie intake, ate a lot more protein, and started carb cycling. That meant one day I’d eat 200 grams of carbs and the next two days I’d eat 50 grams. A high-carb day was full of things like oatmeal and sweet potatoes, and on low days I avoided grains and stuck mainly to lots of chicken, egg whites, and veggies.

I did that for two months to kick things into gear, and then I started following a maintenance plan where 45 percent of my calories come from protein, 35 percent from carbs, and 20 percent from fat.

RELATED: The Truth About Carb Cycling for Weight Loss

This helped me build a lot more muscle. When I first started, I grabbed the 10-pound weights and I thought that was heavy. Now I use 40-pound dumbbells.

No More Push Ups in the Park for You

Number 1 Orange County Fitness Boot Camp Will Help You Get Your Greatest Body Ever!

If you spend all day cooped up in an office, why spend your workout cooped up in a gym? You don’t need four walls, a roof, and a treadmill to get in shape. Melt off those unwanted pounds under the California sun with Innovative Results Boot Camp, the outdoor fitness solution that takes your workout into the wild!

Burn Fat and Breathe the Fresh Air

If you’ve been frustrated by fad diets, gimmicky equipment from late-night infomercial, and crowded gyms, we have the answer. Our fitness boot camps are held indoors in a group setting and are designed to challenge every aspect of your physical fitness. From strength and coordination to balance, endurance and flexibility…You will LOVE the energy of these camps!

Say Goodbye to Tight Pants…Hello to a Tight Physique!

Fend off the fat and jettison that jiggle with an extension of Innovative Results award winning personal training program. Our Orange County fitness boot camps are the perfect way to realizing the killer beach body you’ve always dreamed of. Exercises include a comprehensive training program that utilizes principals like…Stabilization, balance, speed, strength, and cardio.

This Is Not Your Average Fitness Boot Camp in Orange County

We don’t pick a handful of calisthenic exercises and perform them as many times as possible within an hour. Each class is designed to warm up your muscles and prepare your body for training. We then integrate core and strength training with fun energetic cardio drills. Trust us, this is no run in the park!

You will burn fat, flatten your stomach, tone your arms and legs, and transform your body!

It’s not just about working out and going home!

At Innovative Results, we go beyond exercising to coach you on the kinds of foods to eat, supplements to take, recovery techniques to master, even the positive language to use that’ll help you think your way to a better body.

  • Increased strength and stamina…
  • Six pack abs…
  • Boundless energy
  • Weight loss that stays lost…
  • No more stress…

It’s all possible with Innovative Results!

With our revolutionary approach and unparalleled support, you’ll quickly see dramatic results in not only how you look, but also how you think and feel. It’s why we’ve earned numerous awards, including being named best personal trainers for 2008 and 2009 by Fox-LA television.

Give us a call and find out why people from Costa Mesa, Irvine, Newport Beach, Huntington Beach and more, travel to our boot camp, instead of working out at their local gym or park.

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Bootcamp before and after

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