If you are trying to lose those pesky last 10 lbs., there are some intense boot camp exercises that might help you reach your goal. In addition to adequate exercise, your diet must be "spot on." There is no margin for error when you are trying to lose the final 10 lbs. to reach your goal. This doesn't mean you should starve yourself. In fact, the opposite is true because if you don't eat enough, you'll never have the energy to perform the boot camp exercises with the appropriate intensity.
Strength and Cardio
Boot camps are a combination of intense strength training and cardiovascular conditioning exercises done in a fast-paced group environment. Boot camp instructors keep you moving and push you farther than you would push yourself. Boot camps are not for sissies and no whining is allowed, so make sure you are up to the challenge. If so, get ready to reach your weight-loss goal.
Body Weight Exercises
Body weight exercises are popular in boot camps. If you want to lose those last 10 lbs., you should be able to perform body weight exercises such as lunges, pushups, dips and pull-ups -- not just a few either, but many of them are required. Because boot camps are usually held outside, equipment is sometimes limited, so body weight exercises are used abundantly. These will help build lean muscle mass to crank up your metabolism and burn fat.
Calisthenics
Cardiovascular exercises including calisthenics, running, jumping jacks, butt kicks, high knees, mountain climbers and burpees are popular in boot camps. Keeping your heart rate high will strengthen your heart and lungs, as well as burn calories and fat. Wearing a heart rate monitor will let you know your heart rate and ensure you are training at the proper intensity. When you are trying to lose the remaining 10 lbs., no slacking is allowed.
Equipment
Other exercises that are included in boot camps may include portable equipment such as TRX Suspension Straps, resistance bands, kettlebells and hula hoops. Every boot camp is designed differently but all include different techniques to contribute to muscle confusion. Your body adapts quickly to exercise and the way to lose those last 10 lbs. is to keep your muscles guessing by constantly mixing up the type of exercises you are doing.
References
- University of Cincinnati Health News: Extreme Exercise Programs Not Necessarily Insanity
- "Group Strength Training"; Richard J. Seibert; 2004
- "Boot Camp Complete"; Todd Durkin; 2007
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