Thursday, January 24, 2013

Dear Fat: Be Prepared to Die!

A few weeks ago, I told you in one of my last post, I met my personal trainer Timo asking for feedback of my training and nutrition plan.

He gave me the following advices:

  • my nutrition plan is almost perfect
  • instead of natural yoghurt and cereals I should use the metabolism effect on morning and strengthen it until midday with a low-carb/no-carb breakfast (e.g. protein shake)
  • after 4 pm strictly no carb

  • my training plan is also almost perfect (1x fun training Zumba and 3x Weight/Cardio Training)
  • instead of 1x Weight/Cardio Training I should do a short and high-intensive muscle-confusion training.....
  • therefore: he invited me to participate in his boot camp. (link only in german)

I think, most of my readers will have now a picture of an 'camouflage drill sergeant with wearing combat boots and face paints' in their minds....or like Major Payne... (do you remember of this funny movie of the 90s??) :o)

via google-research, source: Movie "Major Payne"
Don´t worry...! :o)
Today I tried out -for the very first time- his "Winter Outdoor Boot Camp"-Class..... !!!!

And that was so incredible!! But here are my first impressions:

This Boot camp is a combination of cross-fit, strength-training, calisthenics, plyometrics, functional training and aerobic training...everything outdoor with no excuses of bad weather!!

After warm-up with a sprint , we did some stretchings and short exercises for the arms, shoulders, chest, legs, butt, abs,.....and for the finish another short sprint for to boost the heart rate one more time.

I started sweating profusely within the first five minutes of class as the tough instructor Timo encouraged us with a series of training exercises that had me gasping for breath.

Some of these 60 minutes of training was a real mental fight with the bastard inside of me, because I didn´t have enough muscles for making push-ups.

But I won´t give up, because I know, that I will feel a million times stronger and more resilient.
Hey, in this workout I rocked 547 kcals!!!
via pinterest
If you are also considering taking your first bootcamp class, feel prepared and confident to dominate this intense workout by following my tips:

  • Finding the Right Camp. First 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.
  • 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. 
  • Hydrate one or two hours before class. Definitely bring water or a sports drink to class, but it's difficult to bounce around when your belly is full of liquid. 
  • Enter with a good, can-do attitude. The workout will be challenging, but it's so important to continue to motivate yourself and keep your mind calm when your heart is racing and your muscles are burning. I try to smile and laugh to help release tension in my face. 
  • Stay present, and listen to the instructor. If you concentrate on how much it hurts and how much you want to quit, you might forget the next sequence or next relay move. Actively focus your attention on the instructor, and you will distract yourself from the pain. 
  • Remember your breath and your abs. Breathe through tough exercises, and simultaneously, be sure to contract your abs to protect your back. It may seem awkward and uncomfortable at first, but you will eventually train your body to breathe deeper while your abs are engaged. 
  • Push yourself to stay up front. Be the first person in the relay race line; stand in the front of the room; and run towards the front of the jog line. Being last will make you feel lethargic and more prone to giving up. 
  • Don't stop moving. If delayed onset muscle soreness usually gets you down, challenge yourself to move around rather than take mini breaks. My bootcamp instructor kept yelling at us to jog in place throughout the entire hour to prevent muscle soreness by sending fresh blood to the muscles. 
  • Load up on electrolytes after class. Intense workouts and sweating cause you to lose essential electrolytes. Be sure to replenish them with an electrolyte-filled snack.

 Stay healthy and keep in progress.

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