Warming Up & StretchingTo avoid injury Always warm up for a period of 7 to 10 minutes before you begin any fitness regiment or routine followed by 3 to 5 minutes of warm up stretching!Weight Training1. Never start a weight training regiment without the aid and assistance of a certified fitness professional or someone who knows what they’re doing!2. Never Overtrain! An hour to 2 hours of exercise in one day at the most is adequate time to get you to your fitness goals.

3. Let your body rest! We only get stronger after working out when we rest our bodies and give it the right nutrients, so taking 2 to 3 days off during a strenuous fitness week is highly recommended to give your body time to rebuild itself.

4. Never weight train on an empty stomach! You should always have a little fuel in your body before attempting to lifts weights or any other physically taxing routine. An apple, bowl of cereal, banana or something similar will do just fine, or you can drink a little bit of a protein shake to help prevent muscle loss during the workout!

5. Carefully design a weight-training routine to help you achieve your specific fitness goal. There is no single, perfect weight-training routine that works for everybody, however B•B•B believes that 3 weight-training workouts per week should be optimal for all your muscular development needs.

6. Exercises done with free-weights or body weight are typically more effective than exercises done using resistance-training machines. While cable-based machines are great for beginners (as they help guide you through the correct range of an exercise motion), free-weights (dumbbells & barbells) are viewed by most sources as being far more effective. When lifting free-weights or your body weight you use many additional ‘stabilizer muscles’ to help support your body during a lift (that are not used when doing an equivalent lift on a cable-machine), and therefore result in a stronger muscle contraction. Additionally, lifting free-weights or your body weight help to improve balance, coordination, and provide for a much more natural movement.

7. The amount of weight you lift should be dependent on your desired muscular development goal. 1) To build muscle size and strength – using heavy weights which you can properly lift approximately 6 to 10 times is most effective, resting approximately 1 minute between each exercise set. 2) To tone your muscles – using lighter weights or body weight which you can properly lift approximately 15 to 20 times is most effective, resting approximately 1 minute between each exercise set.

Nutrition

1. Don’t waste your time and money on the latest fat-loss or muscle-gaining diets. Losing fat or building muscle is dependent on one simple equation…If your daily intake in calories is generally lower than your daily expenditure of calories, your body will convert your existing body fat into useable energy, causing you to lose weight. Contrarily, if your daily intake of calories is generally higher than your daily expenditure of calories, your body will convert those surplus calories into body fat.

2. Determine how many calories you need to eat to achieve your fitness goal or desired body weight. The following Weight Maintenance Calculator can be used to predict approximately how many calories you need to consume per day. Note that to lose fat, you should subtract approximately 15% from this figure in order to lose fat at a safe rate. Similarly, in order to build muscle, you should add approximately 15% to this figure in order to build muscle at a safe rate, while minimizing any simultaneous (yet inevitable) fat gains.

3. Always eat a good breakfast! Other than your post-workout meal, breakfast truly is the most important meal of the day. Your body has just gone many hours overnight without food, and is running on ‘low’. Your body needs to replenish its energy supplies to continue its natural functions, including keeping your metabolism high and developing your muscles. Skipping breakfast can actually lead to gaining fat – as your body attempts to prepare for some sort of famine! At the very least, make sure you grab a meal replacement bar if you’re in a hurry. Start your day with a large glass of water too.

4. Eat smaller, more frequent meals throughout the day. Your body is an efficient machine which unfortunately has no concept of your everyday reality. It just knows if it has sufficient fuel or not. When you eat leaving great amounts of time between meals such as 4 to 5 hours your body thinks it’s starving and jumps into self preservation mode holding on to most of the fat and calories you consume throughout the day! You could be stranded in the desert for all your body knows, so eating more frequently like every 2 to 3 hours tells your body its ok to burn the excess fat and calories it’s retaining because you’re not starving! Try it and see how fast your body starts to burn fat!

5. Enjoy a variety of healthy, nutrient-rich foods in moderation. Most foods can be categorized into four basic ‘food groups’ – including 1) Whole Grain Products, 2) Fruits and Vegetables, 3) Meat and Alternatives, and 4) Dairy. Effort should be made to ensure you eat from each of these food groups several times per day, in an attempt to ensure your body consistently gets all the essential vitamins, minerals, and nutrients it requires. When it’s not possible (or appetizing) to eat something from a particular food group at certain meals, try to compensate by eating from that missed food group at another stage in the day.

6. Eat enough Protein, but don’t overdo it. Active males require roughly 1.4 grams of protein per kilogram (or 0.64 grams of protein per pound) of body weight – with females needing approximately 15 percent less – therefore roughly 1.2 grams of protein per kilogram (or 0.54 grams of protein per pound) of body weight. For example, 1) Males – A 176 pound man would need approximately 112 grams of protein per day – or about 22 or 23 grams of protein (on average) per meal/snack spread over 5 eating sessions daily – ideally with slightly more protein in the post-workout meal. 2) Females – A 132 pound woman would need approximately 72 grams of protein per day – or about 14 grams of protein (on average) per meal/snack spread over 5 eating sessions daily – ideally with slightly more protein in the post-workout meal.

7. Eat at least 5 servings of fruits and vegetables per day! Fruits and vegetables are packed with beneficial fiber, vitamins and antioxidants. They fill up your stomach fast so you feel full earlier. They are also low in calories and helps to keep your calorie count low.

8. Read and understand food labels. The primary reason for eating and drinking is to obtain energy, which is typically measured in units called calories. Nearly every type of food consists of carbohydrates, protein, and fat – the precise amounts of which are usually displayed on ‘food labels’. Understanding what you are eating is important for looking, feeling, and performing your best.

Carbohydrates are the body’s preferred energy source, and contain 4 calories per gram.M Foods which consist primarily of carbohydrates include grain products, fruits, vegetables, and sugary items.

Proteins are the essential building blocks of muscle, and also contain 4 calories per gram. Foods which consist primarily of proteins include dairy, fish and meat products, as well as beans and nuts.

Fats are another essential source of energy for the body, and also assist in the transportation of nutrients – however they contain 9 calories per gram! Please do not be afraid of fat! Eating ‘fat’ does not make you fat! Your body actually needs specific vitamins and minerals only found in certain fats in order to maximize your muscular development, and is also essential for healthy skin and other aspects of your health – particularly for females. Remember, body fat only accumulates when the average number of daily calories consumed is greater than the number of daily calories burned – regardless of whether those calories come mainly from carbohydrate, protein, or fat sources.

9. Drink 8 glasses of water per day. Water makes up approximately two-thirds of one’s body weight, and is essential for hydration, transportation of nutrients, blood flow, regulating your temperature, and other key bodily functions. Water contains no calories, however makes you feel fuller sooner, which naturally helps you eat less during meals. Water also helps to dissolve bad fats and flush them through the digestive system. Also drinking a large glass of water when you first wake up in the morning can boost your metabolism, immune system, concentration levels, and your energy. Drink up

10. Don’t eat Carbohydrates immediately before going to bed! The last meal (or ‘snack’) of the day should be consumed at least two hours before going to bed, and should ideally consist of a high quantity of protein and a minimal quantity of carbohydrates and fat (therefore, cottage cheese, tuna or a special protein shake would be a great choice). The body does not require much energy while it sleeps (approximately 40 to 50 calories per hour), therefore eating calories (found in foods containing carbohydrates and fats) before bed risks being converted into body fat if they go unused. Furthermore, you will sleep better without a full stomach and will be better-rested for the following day’s activities (including Bootcamp)!