With the popularity of activity and food tracking apps, I get asked a lot how many calories does an hour of boot camp burn.
We have had people track their calories burned with monitors and depending on the workout it is anywhere from 350-800 calories per hour for an average size woman. Not every workout will be that high or that low.
Your size, the type of workout, and how hard you are working will all factor in as well.
The main benefit of the type of workouts we do is not just what happens during the workout, it is what happens afterwards.
There is something known as EPOC (Excess Post-Exercise Oxygen Consumption), sometimes called the Afterburn effect, that occurs after a tough workout.
Basically it is continued calorie burn that happens as the body tries to put itself back together like Humpty Dumpty. Returning heart rate back to normal, repairing muscles, getting oxygen levels back to normal, and replacing energy stores (glycogen) all take calories to get the body back to its normal resting state (homeostasis).
In more laymen terms, it revs up your metabolism like crazy. I also have an explanation in the form of a dental warning.
I had a client one time who had a dentist appointment a few hours after a 530am workout. She was having a procedure done that required dentist numb her mouth.
There was only one problem. Shortly after they numbed her mouth, it would go away quickly and she could feel things you don’t want to feel at the dentist.
The dentist was at a loss until he figured out my client had been at boot camp that morning. Her metabolism was up so high that it would get rid of the numbing medication in no time.
Awesome for burning calories, not so much for being pain free at the dentist’s office.
You can not get this afterburn effect from walking or low intensity exercise. You have to work hard and you will be out of breath, but it will pay off.
Come join us at our class that starts on Monday if you want to see for yourself how it works. Or get in touch with me and I can help you figure out a plan that works for you.
Have you been wanting to try out boot camp, but you have been on the fence? We want to make it a little easier.
We are running a new member special right now. You can get 4 weeks of unlimited boot camp for $99.99.
This deal is good for any class time (530am, 830am, 530pm) and is good for Huntsville as well as Madison.
Warning, this class is habit forming. If you do not want to become addicted to exercise, do not go here —>New member special
Picture yourself happily driving down the road, letting your mind wander, and thinking about all the many things going on in your life.
That’s when it happens.
Bang! You hit a curb REALLY hard.
You get out to inspect your car and you find out you popped a tire. Your next move? You go around to the rest of the car and pop every single tire of course!
Why? Because you screwed up!
What? You wouldn’t do that? Sounds crazy, but I bet you have done pretty much the same thing.
Have you ever been doing really good on a nutrition or exercise program, have a slip up, and then just go NUTS on a binge, go completely sedentary, and just give up?
“Well I already blew it with the pizza on Friday, might as well drink a party ball of Budweiser and eat a dozen donuts.”
Weren’t those things called party balls back in the day? Seems about right.
Anyway, the point is to not blow it all based on one slip up!
Build some cheat meals into your plan, practice portion control, just go for a walk, show up at an exercise class, eat a little healthier every day, stop expecting perfection from yourself.
Do one little thing to get you back in the groove.
The main thing is to stop beating yourself up about food. Stop beating yourself up because you missed a week of working out.
Start thinking big picture. A week of “bad” eating and a week off from working out will not defeat you. You will be fine, you just need to get back to work.
My family and I just got back from a tropical vacation in Missouri. Some people go to the beach for Spring Break, some go the other way.
My wife’s uncle lives on a farm in Missouri. On this farm, he has some cows. Insert your own music.
He mentioned that they had penned up 2 cows to fatten them up. Normally the cows are out wandering around this huge pasture.
To fatten them up, they put them in a smaller enclosed area.
To make them gain weight, they cut down on their activity level. Hmm, sound like any jobs in today’s world?
A few weeks ago I heard a guy on NPR talking about how elephants in zoos have tracking devices put on them to keep track of how much they walk in a day.
They make sure the elephants walk a certain amount every day because it keeps them healthier and they live longer.
There are multiple studies that have shown that even if you exercise every day you are still at risk for health problems if you are inactive the rest of the day.
The point is to mooooove. Sorry, you probably knew that was coming but I couldn’t stop it.
Don’t sit for more than an hour at a time, walk more, find a physically active hobby you enjoy, etc… You will find the more active you are overall, the more energy you will have.
You will also burn more calories, lose more weight, and start sleeping better at night.
The main thing is to not rely solely on your workouts to get the results you want.
Move more and eat better.
Simple concept, but very powerful when you put it into action.
The glutes are a common term for the group of muscles in your buttocks: the gluteus maximus, gluteus medius, and gluteus minims. The buttocks is a scientific name for your rump shaker.
With so many jobs requiring extended periods of sitting, the muscles of the buttocks are going to waste.
Weak glutes can cause low back pain, knee injuries, hamstring pulls, make climbing stairs harder, and many other negative effects.
Besides making you look better working these muscles can also: help prevent or fix a lot of the problems listed above, increase athletic performance, and improve overall strength.
Here are a few of other glute exercises that you might not have tried.
Crossover step ups
Put your right foot next to a step, bench, or even a curb. The height you use and whether or not you use weights will be based on how experienced you are.
Step your left foot across your body up onto the platform. Keeping your hips facing to the front, push hard using your left glute muscles, and step your right foot up onto the platform. Step back down with your right foot and start all over.
Kneeling stand up
Kneel down with your left knee on the ground, your right knee up. Push hard through your right heel and concentrate on using your right side butt muscles to stand all the way up. Stand up fast, then slowly (taking 3-5 seconds) lower yourself back down.
If that version is too hard, get your right side close to a wall and use your right hand to assist you. If you have joint issues that prevent you from doing this exercise, start at the top part of this exercise and slowly lower yourself to the point you can go then stand up.
Rear foot elevated squat with one weight
Like the crossover set ups, you have options depending on your fitness level. You can use a bench, a step, or a curb and you can also choose to use weights or not.
Start with your right foot up on a bench, shoelaces flat on the bench (or some people prefer to put their toe on the bench), and left foot 2-3 foot away from the bench. Keep your chest up (don’t round your lower back), lean your torso forward slightly, bend your left knee to lower your right knee toward the ground. Don’t let your right knee touch the ground and drive back up to the starting position.
Then one more important exercise.
The Stand Up
To perform this one, simply stop sitting down, and you got it. This might be the most important one. The more you sit, the more those butt muscles are going to feel unwanted, and will deteriorate. Stand up at least once per hour.
This is how we do things in our boot camps. You will have an exercise, then we will provide a way to make it harder as well as a way to make it easier/work around joint issues.
We start our brand new Better Booty and Belly Boot Camp on Monday. Whatever shape you are in now, we can figure out a way to get you looking and feeling your best. Can’t wait to get started, come join us!
I have a confession to make to you.
I use AOL for all of my e-mail.
I’ve tried to quit many times, but I can’t stop even though I’m aware that it makes me look like someone who still listens to 8 tracks.
It’s an excellent distraction when I am actually trying to work. It posted these headlines after you send an e-mail to get you interested in their stories.
They had one last week about the body parts people obsess about the most.
Being a fitness professional, I had to investigate so I could be up on the latest research.
Do you have any guesses on what body parts women obsess about the most?
Their stomach is the area that 69% of women obsess about. Followed by thighs 36% and butt 29%.
You can check out the rest of the stats for men and women here
The problem with obsessing about something, is that all you tend to do. The issue seems so insurmountable that it can make you feel hopeless and you will do nothing but worry.
This is the time a molehill starts to become a mountain.
The best cure for that is AAA.
Do something about it! We have created a specially designed camp to help these specific problem areas.
This will be 4 weeks of class with a special focus on the stomach, butt, and thighs. This class will start on March 17th and we have also added a 2 days per week option for people who have requested it.
Registration is open today! Go to HuntsvilleBootCamp.com:
-Select the class location from the Calendar and Registration menu (Huntsville or Madison)
-Find the class that time that suits you best (530am, 830am, or 530pm)
-Choose however many days per week (2-5 days) that you would like to attend
When you are actively working on your problems you will feel so much better, than when you are sitting back passively worrying about them.
Sign up today and we can obsess about important things, like having the Billy Ray Cyrus of e-mail systems.
Have you ever played that game Tetris? The game with the different shapes that you have to make fit.
It seems silly, but it is strangely addicting. Much like Prancercise. Or so I hear…
If you’ve heard of it, you probably haven’t thought about it in years. There must not be much going on at Plymouth University, because researchers there apparently love them some Tetris.
They did a study that measured cravings while playing Tetris for 3 minutes.
The study participants showed a 24% decrease in cravings just from simply playing the game.
What does that mean for you? You can play Tetris next time you get a craving, obviously. But what else can you do?
Distract yourself in some other way! You need to break the power of the craving by doing something.
Work would be a nice option, but who wants to do that? BORING. Plus, a lot of us can do work and barely have to focus on the task at hand. That leads to minds wandering to cravings.
You need something that makes you really lock into it. It could be a great book, a movie, some pushups, etc…
I don’t recommend getting on Facebook, Pinterest, or Instagram because of all the good selfies on there. “Check out my BLT yo!”
PS- you are probably wanting to play Tetris now. Here you go, a web site where you can play for free –> FreeTetris
Stinking allergies. Anybody else feeling the wrath of the incoming allergy season?
All the feelings of being sick without the light at the end of the tunnel that you will feel better in a week or so.
I HATE not feeling 100% as I’m sure you do, so it was starting to effect my mood.
I can’t breath very good. I’m light headed. Working out is much rougher.
Woe is me, my life is so rough.
Do you see where this is going? Sometimes we need a little kick in the pants to get right.
I got kicked swiftly and efficiently on Saturday.
Saturday afternoon I went to meet with a guy from my church who needs some help exercising. He is 81 and has severe Parkinson’s.
He is still sharp as a tack, but he has speech problems along with a wide array of physical problems. Walking the 10 feet to his kitchen with his walker takes so much out of him he is drained from it. He has someone come every morning to feed and bathe him.
Every little thing that I take for granted is a battle for him. Makes my little allergy thing, look like the tiny issue it is.
Are you taking your health for granted? If you have the physical ability to exercise and you are not, I strongly urge you start today.
You were made to move, exercise, and be active. You may not be able to do as much as you could when you were younger, but you can do more than you are doing now.
Start small, stay consistent, keep challenging yourself, and you can make a huge amount of progress in a few short months.