Boxercise was invented by Andy Wake and began in the UK in 1992 based upon training principles that have existed for over two hundred years. We train fitness instructors to teach the public Boxercise Classes and Personal Training, running over 300 training courses a year from 18 different venues in Europe. In the UK alone, over 1.2 million people take part in Boxercise classes

Boxercise® with registered Boxercise® trainer Charmaine Bates. On today’s Boot Camp Training Online Video Podcast we visit one of our live boot camp fitness training sessions to see our colleague and guest fitness trainer for the afternoon, Charmaine Bates, put the team through their paces. Can you spot Boris amongst them! (Billy does a cameo appearance also)

Boxercise® has developed and adapted age old training principles to form a fun, addictive, safe, stress busting workout suitable for all ages and levels of ability.

Boxercise has developed and adapted age old training principles to form a fun, addictive, safe, stress busting workout suitable for all ages and levels of ability.

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Why not join us and try and become one of our biggest Losers in 2012. We have had many during 2011, even though its not a competition and all about weight loss, but it is always good to have a goal and to come top of the tree during the Bootcamp.

Biggest Loser weights that we have had are 12 lbs, 11 lbs, within a week.

Dates and Prices

Bootcamps

Women aged between 20 and 40 years old should be 19-26% which is considered good to excellent.

Women aged between 41 – 60 years old should be 23-30% which is considered good to excellent.

Men aged between 20-40 years old should be 10-20% which is considered good to excellent.

Men aged between 41-60 years old should be 23-30% which is considered good to excellent.

The functions of body fat

· Maintain healthy skin and hair

· Stores energy

· Ensure the smooth function of cells

· Protects organs and tissue

· Acts as a shock absorber for bones

· Helps absorb vital vitamins i.e. A,E,D and K

· Believed to be immunity boosters to protect the body from ailments

So ideally you need to be within these parameters:

Men = 14-17% of your total body weight, and Women= 21-24% of your total body weight.

Weight and Losing it

It is impossible for muscle to turn to fat!!! But As your muscle mass increases your energy consumption increases helping you reduce excess body fat levels and lose weight in a healthy way.

The body is composed of Fat Mass / Body Fat (FM) and Fat Free Mass / Lean Mass (FFM). Body fat includes internal (visceral) and external fat (that you can see on your body). Lean Mass includes water, glycogen, muscle, bone and connective tissue. These all added together make your total weight. Losing weight from you lean mass can be detrimental to your health; we need to work on losing body fat%.

Eating healthier and regularly exercising increases your metabolism, when completing resistance type exercise dependant on the effort you put in there is research to suggest that your body continues to burn calories after you have finished these types of exercises for several hours afterwards.

How much should you lose? Ideally you should be looking at 1-2 lb. a week;

You need to create a calorie short fall of between 500 and 1000 calories. Reducing you daily eating by 500 Calories and increasing your training by burning 500 calories will allow you to continually loose body fat. Losing too many calories and increasing the exercise on a daily basis is likely to result in body fat returning and returning at a much higher rate. You have to be sensible! The tortoise and the hare spring to mind, we all want instant results but ideally you want this to last you long term.

You have to look at it in terms of this is a kick start; you would not complete a boot camp style regime everyday of your life.

Boris’ Top Ten Tips to Fat Burning

1. Set yourself realistic goals and stick to them. Example: Goal to lose 1-2 lb. a week over 14 weeks. You may think that that’s not a lot of weight and over quite a length of time, but because you are losing it steadily it is more likely to stay off. (During many diets you occasionally experience big weight losses which may make you feel mentally great actually make you body go into shock and starvation mode which is your body storing fat until you start eating again)

2. Resistance Training, this will help speed up your metabolism. Using your body weight, handheld weights, resistance bands, kettle bells etc. will tone up your muscle. Increased toned muscle mass means your body can burn more calories effectively, helping weight loss (body fat). The important thing to remember is that after you workout and even when you are a sleep you are burning calories.

3. Less Time More Intensity, keeping your exercise routine to shorter time periods i.e. 10 minutes a day but increase the intensity of that exercise, this will help reduce injuries and fatigue.

4. Get Out of Your Comfort Zone, completing the same exercise routine especially after six weeks actually won’t do you any good. The body adapts and get used to it slowing down your metabolism, but by changing it around and doing something different you can increase you weight loss.

5. 100% ask yourself and be honest have you put in your best and worked as hard as you could?

6. Nutrition, eating healthily little and often. Fuelling your body more frequently again speeds up your metabolism; you ideally need three main meals and three snacks. But watch your portion size, and give your body a chance to digest the food.

7. Use Multi Joint Exercises, our bodies have over 600 muscles so using them as you do every day, i.e. all together, in fluid movement instead of muscle groups. Trying squat, curl and press together instead of bicep curl will increase calories burnt.

8. Circuit Training, this is a great way of getting fit as they combine cardio and muscle endurance keeping you toned and fit.

9. Does Practice Make Perfect? I would have to say no, the reason being is that you could be completing the exercise all wrong and ultimately doing yourself more harm than good. So my motto is ‘Perfect Practice Prevents Poor Performance’ getting you the results you require in less time.

10. Have Fun, as you won’t stick to something you loathe no matter how committed you are. It should be enjoyable to a certain extent.

If you want an open ended voucher for a partner or loved one then ask us for a Bootcamp Voucher and when the dates are right you can join us. Please contact us for more information.

Military Fitness Bootcamp provide life changing fitness Bootcamps in the UK.  You can join us on the south coast in Weymouth or our new camp in the Lake District.

Whatever your challenge or goal we are here to help you achieve them.

Another fantastic Bootcamp with great results. We have managed to cover 76 miles and burnt 21000 calories. All put huge effort into the 8hrs a day full on training, but as always there were a few tears. Well done to everyone.

Our average weight loss was 5lb and our average body fat was 5%. In total this week our bootcampers have lost 44lb in weight, they have dropped 50% in body fat and lost 21inches around their waists.

Our biggest losers this week were Suki and Ellen. Suki lost 7lb in weight, 7% body fat and 3 inches, Ellen lost 6lb in weight, 6% in body fat and 4inches. Amazing!

Great Bootcamp last week at Frog Farm. The biggest loser of the week was Eric a 51 year old ex soldier from Newcastle. He lost 9lb in weight, 6% of Body Fat, 2 inches from his waist and hips.

His work rate was second to non and his results were well deserved from his efforts.

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Squat push press exercise med ball workout. Today Boris uses a med (medicine) ball to demonstrate this all muscle integrated pattern workout. This is a great cardiovascular workout, and a great addition to your fitness routine.

If you’ve got a fitness training question you’d like answered on the podcast send Boris a message here , or leave a question in the comments section below and you may see your question featured.

Don’t forget you can subscribe to this podcast free on iTunes so you never miss an episode or if you want to get it on your phone or other mobile device. Boot Camp Training Online on iTunes If you enjoy the podcast please leave a rating and review on our iTunes Store page.

Don’t forget Boot Camp Training Online has a full 6 week Military Boot Camp style fitness training course you can follow from the website with over 40 daily videos and a structured workout routine for you to follow. Click the link below for more details.

6 Week Online Video Boot Camp Fitness Training Course