I Want You To H.I.I.T Me – Here’s Why!

A couple weeks ago we discussed “cardio” and it’s relative effectiveness for losing bodyfat.  (More Cardio Please!)

I promised a follow up that would explore more evidence that steady state cardio isn’t always what it is cracked up to be.

When you walk into Get Fit NH Bootcamp you are not going to see traditional “cardio” machines such as treadmills, ellipticals and stationary bikes – and that’s not by accident.

Our philosophy of training dictates that we do the least amount of training time-wise to elicit a training effect. In other words we train using movements and protocols that give you the most “bang for your buck” to build lean muscle and lose bodyfat. Our choice of equipment reflects our philosophy, simple as that.

Intense metabolic resistance training and high intensity interval training (H.I.I.T.) are what both science and the real world results we see in the gym show to be the best way to get the job done. And while there is a place for low intensity cardio, it’s not first place. On top of that studies show that the number calories you burn during exercise isn’t nearly as important as what happens afterward.

It’s an “EPOC” phenomenon.

EPOC is an acronym for Excess Post Oxygen Consumption, and is defined as the “recovery of metabolic rate back to pre-exercise levels” which “can require several minutes for light exercise and several hours for hard intervals.”

Here’s a couple studies which indicate high intensity training is superior to steady state cardio for fat loss.

Study One

Endurance training. 20 weeks. 28,661 calories expended during training.

vs.

Interval training. 15 weeks. 13,614 calories (less than half) expended during training.

Results?

When corrected for energy cost the interval training group showed a nine times greater loss in subcutaneous fat than the endurance group. That is the power of EPOC. Even though the interval group trained less and burned fewer calories during training, the metabolic rate over an extended period of time caused much greater fat loss. Bottom line, they worked less time and got better results – pretty cool!

Tremblay A, Simoneau JA, Bouchard C.
Impact of exercise intensity on body fatness and skeletal musclemetabolism. Metabolism. 1994 Jul;43(7):814-8.

Study Two

15 weeks of 20 minutes per session interval training, 3 times per week

vs.

15 weeks of 40 minutes steady state exercise, 3 times per week.

Both groups burned the same total calories over the 15 weeks and ate the same diet.

Results?

• The steady state group gained an average of 1 pound of bodyfat
• The interval group lost 5.5 pounds of fat and increased lean mass
• The interval group increased aerobic capacity more than the steady state group.

Trapp EG, Chisholm DJ, Freund J, Boutcher SH. The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. Int J Obes (Lond). 2008 Jan 15

Interval training “works” because it is extremely metabolically demanding. The body works harder for longer, even after exercise is over. Studies indicate that resistance training works in much the same way.

When you have a choice (and you usually do) metabolic resistance training and interval training are the way to go. But you can’t just go through the motions. You have to give max effort during the work periods to get maximum effect, and take the proper recovery between.

Next time we will discuss what kind of nutrition is most effective for fat loss.

Until then keep…

Making It Happen!

Coach Dean

Jeff is Down 40 Pounds in 8 Weeks, Step by Step!

Jeff (5:00am Concord) first contacted us because he saw how his friend and co-worker Karl (who lost 102 pounds last year) was finally losing the weight and getting healthy, and he thought – why not me?

Why Not Indeed!

Over the past 8 weeks Jeff is literally transforming before our eyes. It was incredible when he shared with his teammates and training partners that in the 8 weeks since he has started he has lost 40 pounds – wow!

Now Jeff is a big guy, and he has a lot to lose. He joked with us Monday that he was no longer “morbidly obese, just regular obese”, and you know what, it’s that kind of sense of humor and attitude that keeps you from looking too far ahead and instead focusing on all the great things that are happening in the “now”.

Jeff told me he is not starving himself, not doing anything crazy. I will tell you that since he started he has not missed a training session, in fact he is almost always the first one through the door.

Attitude Is Everything, and Jeff has a great one.

There’s a good chance Jeff is going to break Karl’s record, and if I know Karl, he’ll be the first one in line to shake his hand.

So what about you?

It’s March, 2 months into the new year.

Are YOU on track to reach your goals?

Make It Happen!

Coach Dean

Happy Birthday Dr.Seuss, Bootcamp Style

I do not like veggies, 3 eggs and LEAN ham!

I do not like them, Sam-I-am.

You do not like them. SO you say.
Try them! Try them!
And you may.Try them and you may I say.

Sam! If you will let me be, I will try them.
You will see.

Say! I like veggies, 3 eggs and LEAN ham!
I do!! I like them, Sam-I-am!
And I would eat them with a sprout!
And I would eat them without a doubt…
And I will eat them with some cheese.
And pass the veggies if you please.
And I will eat them in a car. And at my desk, or in a tree.
They are so good so good you see!

So I will eat them in a house.
And I will eat them so you don’t grouse.
And I will eat what is from the ground.
And I will eat them so I won’t be round.
And I will eat them here and there.
Say! I will eat them ANYWHERE!
So you see, bring on S3, then you’ll see.

A plan, a plan, made just for me.
And for you, and you. Do you need a clue?

I do so like veggies, 3 eggs and LEAN ham!
Thank you! Thank you,
Sam-I-am

Happy Birthday Dr.Seuss!!

The Royal Treatment?!

Blah, Blah, Blah… I see your lips moving but I cannot hear you… Oh wait, that’s the lack of oxygen to the brain and the ringing in my ears. I am ROYALTY, I am a QUEEN in the Royal Bootcamp Castle.

Our Royal Antics began with a Band, and no I do not mean a musical band. After 4 times for the day, Nancy took it easy on me with the green band. Bahaha! She’s like a kid fighting over a toy “Mine!” “No, Mine!” … only stronger. Notice it was all her fault. I am Royalty, I can blame her.

Then came the Royal Dance. I had dibs on the King Kettlebell. We were swinging something fierce. Left me Royally Flushed! Speaking of which, we then practiced the ‘proper technique to sitting on the Throne’… ooh that’s just not right. Sorry,  I cannot think of any politically correct way to mention Squats… so we will be moving on.

Next we got to partake in the Royal Atomic Pushups. Sounds like a new line of brassieres for Victoria’s Secret doesn’t it? If only that were the case… Of course if you do enough of them, you will end up on the runway and V.S.’s payroll… oh my aching body!

To round out the Royal Festivities, the Royal Finisher. ‘Pass the Royal Mutton on the Silver platter, only to taketh backeth’ (aka: slamball press outs); ‘climbeth the mountain with the dainty leg sweep’ (aka: x-body mountain climbers); and ‘for the love of the King, I’m locked out of the Castle, let me in’ (aka: Overhead Lockout). I have an inkling I was locked out on purpose, I don’t know why?! (You can dress me up, but you can’t take me anywhere)

Oh yes we were treated like Royalty today… really?! It was more like a Royal Pain in the Abs, Arms, and Gluteus Maximus Treatment Tuesday. Gotta love Royalty!! The Royal Treatment Tuesday in the Bootcamp Castle, pampering is down the street.

Now is the time for me to give the Royal Wave… I would but alas, I cannot raise my arm.

Blog you later.

Queen Gretchen

Sizzlin’ Summer Slimdown 2.0

Are You Getting Itchy To Get Going? Hang in there, March 15th is right around the corner, and we are excited to get this thing started!

Once again we are going to have 3 Big Contests In One, but this year there will be new twists and turns on your way to the top!

We will cover contest specifics in a few days, but I just wanted to whet your appetite with just a few of the prizes in the huge prize package we are putting together.

Contest 1: Add It Up

• 3 Months of Unlimited Bootcamp Free ($477 Value)
• 12 months of body composition and health assessment with our brand new Intelametrix ultrasound bodyfat tester ($300 Value)
• Precision Nutrition 3.0 ($147 Value)
• 1 Hour Massage at Chichester Massage ($65.00 Value)
• and we are working on more!

(That’s pushing a Grand already!)

Contest 2: Class vs. Class

• Bragging rights (Priceless)
• Custom Designed Get Fit NH Bootcamp “T”

Contest 3: Biggest Winner

• Undetermined Cash Prize – The WINNER determines how much it will be. For each % of bodyweight lost he or she will be awarded $20!

Make It Happen starting March 14, 2011!

Terry Is Making It Happen!

Hi Dean & Nancy,

Last June when I signed up for my 2 week trial of Get Fit NH Boot Camp I really did not know what to expect.  There was a girl I worked with that encouraged me to try it out.  I would hear her come up the stairs ever so slowly, then pause outside my office door (she looked like she was in a lot of pain from something).  I asked her if she was okay? 

A few days later the same thing happened and she told me that she was going to boot camp.  She said she had lost 20 pounds and I should try it out.  So I took her advice and tried it.  The first week was painful but I did not let it discourage me.  I went the 2nd week – still painful but not as much.  I was determined I was going to keep going. 

I find myself getting stronger and stronger.  Accomplishing things I never thought I could.  I felt very good about the whole thing when I got on the scale for my 2nd fitness evaluation and I had lost 15 pounds.  I had been trying everything and it just wasn’t working for me. 

I really do enjoy going and I even look forward to it.  I find myself with a lot more energy and just happy again.  I have a wedding to attend next September in Oregon for my niece and I have already bought a dress – 1 size down from what I would normally wear.  I really hope that about a month before the wedding that I will either be bringing that dress to be altered or getting a new one in a smaller size. 

Keep pushing me – I have goals to attain!!!

Terry Reed

Keep Up The Great Work Terry!!!

Mobility, Stability and How Stretching Keeps You Healthy

Many people train at Get Fit NH Bootcamp so they have the ability to walk, run, hike, bike, ski, and swim as they wish. I say go for it. Spend your free time with family and friends moving.

Others want to be able to move again. Life doesn’t always deal us what we want. Accidents, falls, surgeries, weekend warriors; acting 19 when you are really 52 without proper training leave some people at the doctors.

Now what?

At Get Fit NH Bootcamp your coach is there to help you no matter where you fit in the fitness scale, or even if you don’t think you are on it! Our training is designed so everyone can work to their own abilities while working as hard as they can.

A huge part of our training is often overlooked in program design – Mobility and Flexibility. Mobility is achieved through foam rolling and the dynamic warmup. This is designed to get your tissue and joints ready to work.

Flexibility training (defined here as primarily post-training static stretching) is planned into each training session to keep you injury free. It is crucial. When I was in high school sports I didn’t see the need for mobility and flexibility so when I would exercise in my 20’s I would jump right in. Guess what? I had constant knee and shoulder pain. I figured I was training too hard so I quit. Yes, I quit and I all I was doing was aerobic type workouts with videos in my living room.

If only I knew what I know now!

Our muscles do not need to be just strong. They need to have the proper length and the proper tension to do the job they were designed to do. Our body is an amazing machine, but the machine needs maintenance. Each joint has a proper combination of mobility and stability that keeps the whole chain working correctly. Think of the song “ankle bone connected to the knee bone, the knee bone connected to the thigh bone, the thigh bone connected to the” …. You get the idea.

During a training session our muscles contract and tend to want to stay shortened. It is vital to help them relax and lengthen back out. We accomplish this with static stretching. During our stretching periods you will benefit most by listening to your body, not the person next to you. Take the time to feel your muscles resist your coaxing. Continue breathing and focusing. As you listen you’ll find your muscles relaxing within a few seconds so you can reach a bit further. Our stretching is designed with progressions just like the resistance training we do. While stretching can be uncomfortable keep in mind it is a skill to be mastered, just like a Kettlebell swing. Perfect practice makes perfect.

Taking the time to stretch will help prevent injuries, alleviate soreness, and leave your body able to function at its best. Another benefit to stretching is your body will be able to work better at your next training session.

Still need living proof? I train harder, lift heavier, and put the VCR tapes away a long time ago. I am past the “big 4-0” by a few and I have no knee problems or shoulder issues like I did at 26.

The difference?

I stretch.

To your best health,

Coach Nancy

First Notice – Recovery Week Change

Hi guys, wanted to give you plenty of notice regarding a schedule change coming up.

The next recovery week is being changed to April 4 – April 10. This is one week later than previously scheduled.

The reason for the change is that there is a training conference that week that we attend annually from the 8th through the 10th, and rather than take a full week off and have a 3 day training schedule the next week, we moved the recovery week back.

If you have any questions, please let us know.

Thanks for choosing to train with us!

Dean and Nancy

It’s Your Last Chance To Vote!

There’s only a few days left for your voice to be heard!

Click on the link to go to the Hippo Press Survey form and vote for your favorites in all sorts of categories!

We would appreciate it if you would vote for Get Fit NH in the following categories:

#8) Best Gym – Get Fit NH Bootcamp Concord

#99) Best Fitness Instructor – Nancy Carlson, Get Fit NH Bootcamp Concord

The competition is tough, so your vote counts!

Being Nostalgic…

Wicked Winter Workout, was Wicked Wild FUN! Outside, fresh air… snow in the face, down the shirt, in the pants, what’s not to like about that?!

Going nostalgic here-

Once upon a time… all workouts were outside! There was no building to workout in. We worked out with the black flies, hot sun, and mosquitoes. We slathered our bodies with Skin so Soft, bug dope and sunscreen. Then as the sweat poured off our bodies, the repellents got in our eyes. It burns! But don’t rub because now you have mud in your eye. Then there were the days toughed it out, slapping ourselves silly, running and screaming as a bee chased us. Then you had to be careful not to squish worms under our hands, or on an ant hill, or worse on a pile of… watch out for dog bombs. We left Bootcamp with dirt and grass stains caked in our hands and knees. Grass and twigs stuck in places unmentionable and how the heck did that get there?! There was definitely no going straight to work (or anywhere!) without showering. GOOD TIMES!

If it rained, well… it rained and we were still outside adding a little mud to the mix. And guess what? You got wet, some days, very wet! As it got colder, that just meant you had more laundry to do. I think we should have ‘outside fun Fridays’, just to remember our roots (or trip over the roots…)

So, the winter workout was a BLAST! A great turnout… complete with snow squalls, chilly temperatures, and crusty snow.

Welcome to Bootcamp People, now crawl between the cones and lunge in the knee high snow. Drop down in the snow and get back up… 20 times! Drag a tire behind you, just an afterthought, being the first to make tracks, not the best plan. Run up ‘The Hill’, but first you have to get down to the bottom… without being steam rolled by your friend (whoops, didn’t quite get out of the way in time). We had tons of laughs, lots of ‘I’ve fallen and I can’t get up’ moments. Ok and maybe just maybe our ‘snowballs’ were a little bigger than our hands, because of course there was a little competition involved.

I went in to Bootcamp today with a big ol’ smile on my face as I revealed my ‘Wicked War Wounds’… the legs are all bruised up, and scraped up. I think I mortified the 9am Ladies. Even Nancy… But someone had to break the trail through the snow. That someone was me and Kathy (I haven’t talked to her but I bet we can compare scars this week). We attacked that Hill… rolling down it, and body surfing head first (is there any question where I’ve acquired any of my bruises). I wear them like a medal of honor, a right to passage. Oh you better believe I’m a die hard Bootcamper and love every minute of it!

I just won’t be entering any ‘best legs’ contests this week. Or maybe I will just to prove ‘tough is beautiful’ ! I don’t think they give prizes to ‘Numb-skull headedness’ but I take FIRST PRIZE!

Blog you later.

gretchen