1. To maximize fat loss, you need to eat every 2-3 hours and aim to eat 5-6 meals a day.
2. Eat a portion of lean protein with each meal.
3. Eat a portion of fruit and/or vegetables with each meal.
4. Ensure your carbohydrate intake consists mainly of fruit and vegetables.
5. Ensure that 25% of your diet consists of fat, with your fat intake being split equally between saturated fats (eg animal fat), monosaturated fat (eg olive oil) and polyunsaturated fat (eg fish oil or flax seed oil).
6. Consume sufficient fluids every day. The best sources are water and green tea.
7. Eat whole natural foods as much as possible and avoid processed foods.
Thursday 22 February 2007
Wednesday 21 February 2007
Team Challenge Night - Tuesday 21st February 2007
Hi Everyone
Welcome to the new WorkOutSmarter BootCamp Blog. The intention is that I will post articles, news, gossip and anything else BootCamp related here for your amusement etc. (Just wait until I start posting pictures etc!!!)
Hopefully you will enjoy the postings and feel free to leave messages. Let me know what you think.
Because we had been let down with the hall we relocated to the prom and had an interesting night.
Well done to you all for the effort you all put in - I hope you all enjoyed your pancakes :-)
The workout we did (let me rephrase that) the workout you did was as follows:
1) Warm Up
Y Squats x 15
Press Ups x 15
Alternate Lunges x 16
X 2
2) Team Training
Camp Divided into 2 teams. The goal was to score as many points for your team as possible
The exercises were:
Walking Lunges up around the pole and back= 1 point
Broad Jumps up around the pole and back = 1 point
DB Swings x 20 = 1 point
Jumping Lunges x 20 each leg = 1 point
Dips x 20= 1 point
Run (down to Paramount and back) = 4 points
We played for 10 minutes and Patricia's team got 88 points and Carly's team got 62 points.
Next up after your 2 minute rest was...
3) Tabata Intervals
20 seconds work, 10 seconds rest - 3 rounds
Part 1
a) Step Ups
b) Push Ups
Part 2
c) Ground to Sky Squats
d) Mountain Climber
4) Bodyweight intervals
5) Stretches
That's it for the moment.
Have fun and see you tomorrow.
Andy
Welcome to the new WorkOutSmarter BootCamp Blog. The intention is that I will post articles, news, gossip and anything else BootCamp related here for your amusement etc. (Just wait until I start posting pictures etc!!!)
Hopefully you will enjoy the postings and feel free to leave messages. Let me know what you think.
Because we had been let down with the hall we relocated to the prom and had an interesting night.
Well done to you all for the effort you all put in - I hope you all enjoyed your pancakes :-)
The workout we did (let me rephrase that) the workout you did was as follows:
1) Warm Up
Y Squats x 15
Press Ups x 15
Alternate Lunges x 16
X 2
2) Team Training
Camp Divided into 2 teams. The goal was to score as many points for your team as possible
The exercises were:
Walking Lunges up around the pole and back= 1 point
Broad Jumps up around the pole and back = 1 point
DB Swings x 20 = 1 point
Jumping Lunges x 20 each leg = 1 point
Dips x 20= 1 point
Run (down to Paramount and back) = 4 points
We played for 10 minutes and Patricia's team got 88 points and Carly's team got 62 points.
Next up after your 2 minute rest was...
3) Tabata Intervals
20 seconds work, 10 seconds rest - 3 rounds
Part 1
a) Step Ups
b) Push Ups
Part 2
c) Ground to Sky Squats
d) Mountain Climber
4) Bodyweight intervals
5) Stretches
That's it for the moment.
Have fun and see you tomorrow.
Andy
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