Boot Camp Circuit Workout for Weight Loss

We talked about the reasons why circuit training was the optimal way to train to lose weight fast. We even talked about the best way to build a boot camp style circuit for fat loss. Today I'm sharing a video of this morning's boot camp workout in Coppell. Here are the ladies of Great Shape Fit Club doing a rocking 5-exercise, fat burning, boot camp circuit.

If you missed the post on why circuit training is such an effective way to train for weight loss, click this link to read that post: BOOT CAMP STYLE CIRCUIT TRAINING FOR WEIGHT LOSS



Here's the circuit:
Exercise #1: Wide Squats
Exercise #2: Push Ups
Exercise #3: Stationary Lunges
Exercise #4: Bent Over Cobras
Exercise #5: Spiderman Climbs

Each exercise in the circuit is done for 50 seconds followed by 10 seconds setting up for the next exercise. Do 1-4 rounds for a 5-20 minute boot camp circuit workout for fat loss. We did 4 rounds this morning.


EMBRACE THE BURN!
Concita

How To Build The Best Quick Fat Loss Circuit Training Workout

For decades now, most weight training routines are done in straight set format. Straight sets are when you perform a specific number of repetitions fo an exercise and then rest before repeating another set of the same exercise. For fat loss goals, the rest period is typically short at around 30 seconds. For muscle gain emphasis the rest is usually long up to as much as 5 minutes.

This training approach is simple and easy to follow but is it the best possible way to train for rapid fat loss? Absolutely not! While straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most commercial gyms you’ll typically see ladies perform three sets of 10 reps for let’s say the leg extension machine. They crank out 10 reps, go to the water fountain, talk with their girlfriends, watch a couple of minutes of their favorite TV show, and then stroll back to the leg extension machine to start their second set. In general, most people, women in particular, tend to take about 2-3 minutes between sets. In the case of three sets of 10 on the leg extension machine it would take up to 12 minutes to complete only one movement pattern. That means you’d need almost an hour to perform four different exercises. No wonder most women think they don't have time to exercise!

A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is getting more done in less time which is the cornerstone of any effective fat loss program. There are several ways to perform alternating sets outlined below:

1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)

2.) Triple Sets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)

3.) Circuits: Alternate between four or more different exercises

While supersets and triple sets are excellent alternating set options, I believe the ultimate fat loss workout is circuit training. Let's look at my favorite circuit training template to understand exactly why circuit training is queen of the fat loss workouts.

The 50-10 Five Exercise Circuit: You will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats

Exercise#2- Push Ups

Exercise#3- Single-Leg Bridges

Exercise#4- Bent Over Rows

Exercise#5- Plank

Perform this circuit up to four times for a 20-minute total body fat burning workout.

Basically, in the same 15 minutes that it took to get in three sets on the leg extension machine you could have gotten in three sets of five different exercise for an astounding total of 15 sets! The intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).

Let's recap here. The key to creating the best hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Let me share the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:

Exercise#1- Double-Leg

Exercise#2- Push

Exercise#3- Single-Leg

Exercise#4- Pull

Exercise#5- Core


You can start to use this template today to build your own high intensity, fat loss workouts.

Stay tuned for a workout video showing you a great circuit you can perform anywhere.

I will be sharing some more great circuit training workouts from my boot camps in the weeks to come.

EMBRACE THE BURN!

Concita L Thomas

http://www.BoutiqueBootCamp.com

Local Coppell Boot Camp Helps Woman Lose Weight

Friday morning Roshie arrived early for boot camp in Coppell just in time to do a special interview. Listen to her talk about her take on Fit Club - Coppell's Premier Fat Loss Boot Camp for Women and her fat loss nutrition secrets for successful weight loss during boot camp.



To join Roshie and the other ladies of Fit Club for an amazing weight loss boot camp experience near Coppell, Lewisville, Valley Ranch, or Irving, visit http://www.BoutiqueBootCamp.com and register for your free two-week boot camp trial membership. That's right- 2 weeks of boot camp workouts for FREE- no obligations, no risk. Come experience the best weight loss boot camp for women in Coppell.

Coppell Boot Camp Class Charity Fundraiser

Today in Coppell, 4 women were sweating with a purpose... to raise money for breast cancer research and awareness.

Premier Coppell Fat Loss Boot Camp for Women is the only boot camp in or near Coppell, Valley Ranch, Lewisville, or Flower Mound to host boot camp workouts with the purpose of helping women in Dallas lose weight, stay in the low risk category for breast cancer, and raise money for breast cancer awareness, research, and treatment. Check out these ladies in action at this morning's boot camp workout.




If you want a boot camp workout in Coppell that can help you lose weight, feel great, and save a life other than your own, come join us on Saturday, August 29th at 8am for our next weight loss boot camp workout for charity.

If you would like to host a boot camp fundraiser for your charity or organization in or near Coppell, contact us today: 214-257-0146.

Fat Loss Boot Camp Workout for Charity

Join the Premier Coppell Boot Camp for Women for a Boot Camp Class With a Purpose.

Saturday, July 25th at 8am

Come out and enjoy a boot camp class for women that is focused on sweating with a purpose.

Boot camp class will be $15 for the day.

ALL PROCEEDS WILL GO TO SUSAN G KOMEN FOR THE CURE.

CALL TODAY to reserve your spot for boot camp class at our Coppell Location.

214-257-0146

Coppell Boot Camp for Women - Free 2 Week Trial

Coppell Boot Camp for Women Helps You End the Frustration


2 WEEKS OF FREE BOOT CAMP FAT LOSS WORKOUTS

Frustrated with your lack of results?

Tired of wearing jeans and baggy shirts in the 100 degree Texas heat because you don't like the way you look in your favorite clothes?

Tired of wondering what to eat and when to eat to lose fat fast?

Come out and try out boot camp fat loss workouts ABSOLUTELY FREE!

Our boot camp program is designed to help you lose weight, feel great, and look better naked. Our boot camp workouts are fun and motivating. We use interval training, games, and great music to keep you moving, motivated, and dropping the pounds.

THE MOST COMPREHENSIVE NUTRITION & FAT LOSS COACHING OFFERED BY ANY BOOT CAMP PROGRAM ANYWHERE IN DALLAS
Since we know that you can NOT out train poor nutrition, we focus on nutrition to help you get aesthetic results from your boot camp workouts that you simply couldn't attain without a proper nutrition plan regardless of how hard you work out. You will be coached weekly on making the proper dietary modifications to melt fat fast and permanently.

Come check us out and enjoy TWO WEEKS OF BOOT CAMP FOR FREE.

Trial membership starts August 3rd and ends August 14th. Register online at www.boutiquebootcamp.com.

Saturday Charity Boot Camp Class Time Change

The time for the Saturday Charity boot camp class in Coppell on June 27th has been changed to 10am.

For more details on the class click on the following link: SATURDAY CHARITY BOOT CAMP CLASS IN COPPELL

Weight Loss Nutrition Boot Camp Style in Coppell

Coppell Boot Camp Personal Trainer Says...

BEWARE THE BREAKFAST MEAT - THEY AREN'T ALL CREATED EQUAL

This weekend, I spent some time at the new Sprouts market in Coppell. This is one of my favorite grocery stores so it was only logical that I would attend the Grand Opening festivities. As always when I'm out and about, I found something of interest that I wanted to share with my boot camp participants and community in general.

Today's empowering information is about breakfast meat.

If you are interested in weight loss, it goes without saying that what you eat is very important. However many times we get overly consumed with caloric content instead of quality of the food we eat. One interesting example of lower quality (or poorer choice) food appearing to be equal in value to high quality food that will produce weight loss was staring right at me in the breakfast meat cooler at Sprouts in Coppell.

Side by side were 2 turkey bacon options. One choice, I would highly recommend to my personal training clients and the other I would encourage them to avoid.

GREAT CHOICE: Applegate Farms Turkey Bacon
HEALTH FOOD IMPOSTER: Oscar Meyer Turkey Bacon

Both options were 35 calories per slice BUT Applegate Farms Turkey Bacon was made with no nitrates (suspected cancer causing chemicals used for curing) and had 6 grams of protein and only 1.5 grams of fat. Oscar Meyer contained nitrates and had only 2 grams of protein and 3 grams of fat.

Just another example of why calorie counting for weight loss can leave you with less than desireable results.

Coppell Boot Camp Partners with Boot Camps With a Purpose

Coppell Premier Boot Camp for Women partners with Boot Camps With a Purpose, "America's Fitness Charity Organization". Through this partnership, the boot camp program will provide monthly boot camp workouts for the Coppell, Valley Ranch, Irving, and Lewisville community for $15. All proceeds from the Saturday charity boot camp workouts in Coppell will go to a charity. The current charity is Susan G Komen for the Cure.

To host a boot camp fundraiser for your charity, school, team, or organization, contact Concita Thomas. Boot camp fundraisers will be available starting in September 2009 in Coppell, Dallas, Valley Ranch, Lewisville, Irving, and surrounding areas. Spots will be taken fast so contact us today to schedule your boot camp fundraiser. 214-257-0146.

Boot Camp Fundraiser in Dallas

Is your group, team, or organization looking for a fun, innovative way to raise funds? Let GREAT SHAPE FIT CLUB - THE BOUTIQUE BOOT CAMP help!

We will provide our boot camp services to your group for FREE.

We will provide you with marketing materials to promote your fundraiser.

You will collect all funds and keep 100% of the proceeds.

This is just one of the ways that our local boot camp company is giving back to the Coppell community that has been so extremely loyal to us.

If you have a group, team, charity, or organization in Coppell, Dallas, Lewisville, Valley Ranch, or surrounding areas and would like to be considered for this amazing opportunity, CONTACT US TODAY TO SET UP YOUR BOOT CAMP FUNDRAISER.

214-257-0146

concita@anytimept.com

Dallas Boot Camp for Charity in Coppell

Join the Premier Coppell Boot Camp for Women for a Boot Camp Class With a Purpose.

Saturday, June 27th at 9am

Come out and enjoy a boot camp class for women that is focused on sweating with a purpose.

Boot camp class will be $15 for the day.

ALL PROCEEDS WILL GO TO SUSAN G KOMEN FOR THE CURE.

CALL TODAY to reserve your spot for boot camp class at our Coppell Location.

214-257-0146

Memorial Day Boot Camp Workout

Happy Memorial Day!

Today is the start of the summer and swim suit season that we eagerly await each year. Are you in shape to enjoy the fun outdoor activities and summer time clothes? If not, let our boot camp help you get ready for the summer fun and recharge after the Memorial Day festivities and food.

Enjoy one free week of boot camp class with us to kick off your summer season the right way.

Free Memorial Day Boot Camp week starts Wednesday, May 27th. CLICK HERE for details and to reserve your spot today.

Coppell Boot Camp Workout - Boot Camp Circuits

Coppell Boot Camp & Valley Ranch Personal Trainer Presents...

Hurricane Boot Camp Workout

Enjoy this circuit workout. We did these this morning in Fit Club and they were kick butt. Here's the first one we did!

Continue to do each exercise for the specified number of repetitions without resting in between. Race against the clock and see how many times you can make it through in 6 minutes.

Push Ups 10
Upright Row 10
OH Tri Extension 10
Plank count 10 seconds

For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Michelle Obama Arms Workout Boot Camp Style in Coppell

Coppell Boot Camp Presents ...

Michelle Obama Arms Workout Boot Camp Style

With the new President and First Family came a new standard of fitness. The example of a fit couple with an unbelievably busy schedule that the Obamas have set have left women everywhere who had given up on the body of their dreams wondering, "Can I too have Michelle Obama arms".

Mrs. Obama's arms have been the subject of many conversations and have even been mentioned in the news. Whether she is praised for her example of being a fit mom or criticized for showing off her toned arms at political events, one thing is certain. Michelle Obama's arms have caught the attention of Americans everywhere.

As a fitness trainer that specializes in fat loss and body shaping for women, I have been asked over and over again about what type of program it takes to get arms like our First Lady. Well Mrs. Obama has said that she works out three times per week for about 90 minutes with a personal trainer concentrating on weights and cardio. But what if you are a woman in Dallas, Coppell, or Valley Ranch who doesn't have 90 minutes to devote to a weight loss program or you can't afford the assistance of a personal trainer 3 times per week.... How do YOU get tight, toned arms worth noticing?

Best Coppell Boot Camp and Valley Ranch Fat Loss Trainer for Women Presents....

Tank Top Arms 200

This workout is a circuit we have used in our boot camp program right in Coppell. This boot camp circuit takes 10-15 minutes depending on your level of fitness and will definitely help you on your road to Michelle Obama arms. Here it is!

Incline Chest Press 25

Upright Row to Military Press 20

Hi Cable Upper Back Rows 20

Isometric Alternating Bicep Curls 20

Tricep Dips 20

Push Ups 15

Alternating Front & Side Shoulder Raises 20

Band Pull Aparts 20

Hammer Bicep Curls 20

Overhead Tricep Extensions 20

By the way, NO REST between exercises. Have a ball.

Now this boot camp workout alone will NOT give you Michelle Obama arms all by itself.

You must add interval training for fat loss, hi intensity weight workouts for the other parts of your body (especially legs) to boost your metabolism, and a simple, effective nutrition program like the ones we use in our boot camp program to melt away the fat that covers your arms muscles.

For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.

Mother's Day in Valley Ranch / Coppell - Boot Camp Style

Valley Ranch Personal Trainer & Coppell Boot Camp Presents...

Mother's Day Weekend

CHEAT TO LOSE- PART II

Read today's boot camp nutrition tip to find out how to "cheat to lose" this Mother's Day weekend. For our boot camp members, this weekend is like any other where enjoying a treat meal or two is encouraged. However there is a strategy to using treat meals to maintain a high metabolism and your sanity while following a weight loss program. Cheat the wrong way and watch your fat loss efforts go right down the drain. Here are my top 6 tips of how to "cheat to lose" for fat loss.

CHEAT MEAL DAMAGE CONTROL DONE RIGHT

*Stick to your nutrition plan leading up to the treat meal.


This includes the meal right before the treat meal. Don't set yourself up to be extra hungry at the treat meal or you will likely overeat. You can enjoy a scoop of ice cream but a whole gallon will definitely do some damage.





* Don't skip your workouts.


If that was a workout day, get it done.





*Create a "deficit" or a need for carbohydrates right before the meal.


Your body will do one of three things with your carbohydrate intake- either use it to restore glycogen stores in your muscle, use it for immediate energy, or store it as fat. If you are not about to exercise, your body won't need the carbs for immediate energy. If your muscles are already full of glycogen, then there's no "need" for the carbohydrate there so.... you guessed it- the carbs are stored as fat. So the best way to keep your pasta dinner off of your hips is to "create a deficit". The best way to do this is to do some form of hi-intensity exercise before the meal. High intensity exercise burns up your muscle glycogen so there will be a need for those carbs and sugar afterward.





No time to hit the gym before your event? No problem!


Remember the tabatas from class?


The ultimate 4-minute cardio solution.





Do this...


Burpees (20 seconds)


Rest (10 seconds)


Repeat 8 times for a total of 4 minutes.


It's not about time but intensity. If you do your tabatas right, you can create a deficit!





*Avoid mixing high fat and high carb dishes.


My personal belief as arrived at through research and personal experience is that natural (not on muscle building drugs) females rarely need or benefit from "fat loading" when following a nutrition plan like the one we follow in Fit Club. However the occasional higher carb meals can do the body lots of good. So keep that in mind when picking a treat meal. Enjoy the extra bread, muffins, pasta, etc but AVOID mixing them with butter, full fat cheeses, etc. You are ingesting extra carbs and if you've followed my advice so far, your muscles are depleted and ready to soak up those extra carbs BUT if you combine them with lots of fat also (which slows down digestion), you may just miss your window of opportunity to replenish your glycogen stores (approximately 45 minutes - 1hour post workout) and end up feeling stuffed and bloated instead of re-energized.





*Get back on the plan until your next scheduled treat meal.


No need for explanation here.





*End the night in a healthful way.


This part is more mental than anything. It's easy to keep the party going after a treat meal and discover than 2 days later you are still trying to get back on track with your meal plan. It's also easy to feel guilty or miserable (which shouldn't happen if you follow the tip about fat and carbs together) after your treat and be too strict in the following days.





I have found that ending the night with something (doesn't have to be food) helps me wake up with my head in the game the next morning. Some of the things I've tried...


A long walk with the hubby (this should be at an enjoyable pace- not an attempt to burn off the calories).A hot bath with mineral salts.


A cup of my favorite tea.A long stretch session.


A mini facial after taking off the night's makeup.





This way when I wake up in the morning, my most recent memory is one of me taking care of myself and I'm mentally set to continue that pattern the next morning. Ok that's all I've got.




Enjoy your Mother's Day weekend!



For more support with weight loss, fat loss, and body transformation, join our boot camp program in Coppell. Your boot camp program will include fat blasting, boot camp workouts, a metabolism makeover, nutrition program, daily support to meet your weight loss goals, and service from top notch personal trainers for a fraction of the cost. Try our entire boot camp program for free for an entire week. Next free week boot camp trial membership begins May 27th. Visit our site to reserve your spot for boot camp. Space is limited. http://www.boutiquebootcamp.com/.