The difference between good and great

There are many ways of measuring how your personal fitness levels, and just about any health professional might give you different advice about what constitutes being considered “physically fit”. However, if you truly want to be considered “in great shape”, read about these five components which are the basics of a well-rounded approach to being in great shape.

5 basics you must master for getting in “great shape”

1. Muscle strength. This refers to the amount of weight you are able to lift a single time. For those who are serious weight lifters, this can be in the hundreds of pounds! However, for many people, it may be the ability to do a single pushup.
2. Muscle endurance. Endurance differs from strength because it refers to the ability of your muscles to do the same action repeatedly, such as biking or resistance training. Like muscle strength, muscle endurance can only be built up over time.
3. Body composition. This measure compares the amount of body fat to your total body weight to give you a percentage. Healthy males have around 16% body fat while healthy females generally have a body fat percentage closer to 24%.
4. Cardiovascular stamina. Like endurance, this refers to being able to do something for a long time. However, cardiovascular stamina refers specifically to your heart’s ability to pump sufficient oxygen to your muscles so that you can complete physical tasks without stopping.
5. Flexibility.  Flexibility is rarely at the top of one’s list when they start working out, but being able to move your joints through their full range of motion is very important because it reduces the likelihood of injury both during workouts and daily activities.

The best way to get in great shape is Bootcamp!

If you are ready to push yourself to the next level and get in the best shape of your life, consider enrolling for a fitness boot camp in your location.  We are so certain you will enjoy the experience that you can try a class for free.

Less than this and you’ll never burn fat

If you are serious about burning fat – it’s time to commit to a minimum workout of at least 30 minutes per session.  Here’s why…

Once you have maintained your target heart rate for thirty minutes, your body will start using stored fat for energy and you will “burn” that fat. In the first twenty to thirty minutes, your body uses up the most easily accessible energy sources.

However, if you are able to maintain that heart rate for longer, you will be able to burn fat and see the changes you are looking for from you workouts.

The science behind the 30 minute workout

One common misconception that leads to confusion about weight loss is how carbohydrates and sugars relate to fat and fat burning. When you consume carbohydrates, they are broken down into sugars called glucose and glycogen. Glucose is used by the brain and heart for energy as well as maintaining your body’s blood sugar levels. Glycogen is stored in the muscles and liver as a source of energy. When your body has more glycogen than needed in the muscles and liver, the glycogen is transformed into fat.

Glucose and glycogen can both be broken down by your body for energy without the use of oxygen. They are the energy source for exercises like sprinting, jumping, and squat thrusts, which are quicker activities. In order to use the fat that your body has stored for energy, it is necessary to work out for longer periods of time while consistently maintaining your target heart rate for burning fat.

Don’t get derailed by your stomach!

Anyone who has ever tried to diet has been frustrated by their stomach.  Despite your best efforts to limit food and make healthier choices, it seems like we are always hungry for what we know we shouldn’t have!

However, there are some things that you should know about your stomach that can make it easier to avoid dieting pitfalls.

Here are some tips to keep in mind:

-          Use smaller plates. Something about the way that human’s minds work tells us to finish the food that is on our plate, regardless of whether it is huge or not.

-          Eat slowly. It is one of those things you hear all the time, but it really does help your body know that you are full when you eat slowly. You will also enjoy your food more if you are not rushing through each meal.

-          Cold water. Your stomach is about the size of your fist, so drinking a glass of cold water before you eat and more water during your meal will help to fill the space inside your stomach without overeating. Additionally, since water has no calories, your body actually burns calories processing cold water!

-          Try to eat smaller meals more frequently instead of a few large meals. Aim for four to six meals each day, which works out to approximately one meal every four hours. This keeps your metabolism working consistently throughout the day and ensures that your body knows when to expect food so that you don’t get as hungry throughout the day.

Remember you are what you eat

If you make these simple changes to the way you eat, you will be that much closer to healthier and happier relationship with your stomach! Remember, making a commitment to better nutrition is a big part of succeeding with an exercise program and even life in general – so don’t let your stomach get in your way!