The 6 Step Bootcamp Plan for Fat Loss
Here it is. This is THE PLAN to get you results in your fitness bootcamp!
THE PLAN
Step 1) Log calorie intake DAILY (go to www.fitday.com) and set up a food logging account or get the LoseIt! app for your IPhone. A general caloric goal for weight loss is 1,800 for men and 1,400 for women (adjust calories to suit your needs). See The Diet Solution for our recommended nutrition plan.
Step 2) Exercise, Fit For Life Bootcamp style, 5 days per week!
Burn 700 calories/day x 5 days/week = 3,500 (it takes 3,500 calories to burn off 1 pound of fat).
Step 3) Cardio on the weekend to accelerate fat loss.
Burn 500 – 700 calories with your own cardio workout on Sat. or Sun. (1 hour hike, bike ride, treadmill, etc.). Mix it up, get outside, have fun!
Step 4) Build muscle and accelerate metabolism (this is done in bootcamp, so as long as you show up, it will happen!). This will ensure you burn fat and keep muscle.
Step 5) Choose a rest/cheat day on a Saturday or Sunday. On this day you will rest your body and mind from exercising and counting calories. Have fun and enjoy your cheat day, you’ve earned it, and it will actually get you to your goals faster!
Step 6) Show up on “Assessment Day” every 5th week to see your progress, and make any changes to your program if you’re not seeing results. Give yourself a reward for a job well done by going out to eat, party with friends, or buy yourself a gift!
And that’s it! Nothing motivates better than results. Work hard, and you will be rewarded through your own hard-earned efforts. If it were easy, anyone could do it. Not just anyone trains in Fit For Life Bootcamp, only the brave!!
This entry was posted on Wednesday, January 27th, 2010 at 3:29 pm.
