New Orleans, 51 Summer Fitness Boot Camp Tips on Burning Fat!

April 20, 2010

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New Orleans, 51 Summer Fitness Boot Camp Tips on Burning Fat!

A Fitness Boot Camp Guest Post by Dan Go


Summer means a lot of things…but the most important thing is the fact that we wear our most revealing clothes during the summer so you want to be looking your best when hitting the scene or going to the beach. There is nothing worse than having that extra flab hanging around from the holidays haunting you every time you wear your clothes.

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The good thing is changing your body doesn’t have to be hard. You don’t have to live off of salad and chicken for every meal, work out in the gym for 2 hours a day 7 days a week and you don’t have to give up your lifestyle to tone up, slim down your winter belly and have toned arms your friends would be jealous of.
Here are 51 tips on burning the extra fat off of your body and if you don’t want to go through all 51 of them.

51 Fast tips to a Summer Ready Body

1. You can never out exercise a bad diet. Start eating whole foods and stay away from junk now.

2. When eating out make sure you ask the waiter to fill up your plate with two servings of veggies rather than the mandatory carb that comes along with it.

3. Always write down goals for yourself. Don’t type them. Write them.

4. Make sure those goals are so out of this world that everyone will be looking at you like you are crazy. Shoot for the stars and you’ll end up in the clouds. It’s so cliche but true.

5. Take a before picture of yourself. Front, side and back.

6. Front load your carbs in the beginning of the days. On workout days you can have more than normal carbs. Non workout days I would have little to none.

7. Drink water. A dehydrated body will not lose fat. 1.5 Litres a day for the ladies and 3 litres for the men.

8. To burn the most fat in the least amount of time 99% of the time do full body circuit training workouts with little to no rest in between.

9. Don’t bring a cell phone with you to the gym.

10. Don’t take fat loss advice from someone that doesn’t look like they practice what they preach.

11. 90% of personal trainers suck. Before investing in one research them out and make sure they have testimonials so they have a proven track record of getting results.

12. You will end up living up to the expectations of everyone else around you. Put yourself in the company of people who have achieved what you already want to achieve.

13. There is no one perfect fat loss program.

14. There are only a few fat loss principles.

15. If you screw up (which you will eventually do) don’t beat yourself up for slipping up. Focus on the solution rather than the problem.

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16. Thoughts equal things. Focus on what you want ie. Flat stomach, toned thighs etc.. rather than what you don’t want ie. “I don’t want to get fat”, “I don’t want to eat badly” etc..

17. Always measure yourself every single month to see if you are making progress. Most important measurements are the hips and waist.

18. Have less than 10 seconds rest time between sets for a circuit.. The less rest you have in-between sets the more your body turns into a fat burning machine. I would aim for doing 5 exercises 1 minute each exercise done 4x over. Example: Squat, Pushups, Lunges, Back Rows, Knee high sprints would be a sample circuit.

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19. Always aim for the “Afterburn effect”. Afterburn happens when you end a day of exercise but an hour later you are still sweating from the workout. This is your metabolism on FIRE. This is done through different forms of circuit training.

20. Buy clothing that is a size or two down from what you normally wear. Make it your goal to fit into that piece of clothing in two months.

21. Fitness classes (Step classes, fake weight classes, tae-bo classes, etc…) are fun but ineffective at helping you burn fat and achieve the body you want to achieve. Avoid them at all costs.

22. Yoga is awesome for developing an injury resistant body but horrible for fat loss. An average yoga class burns 130 calories. Sweeping your floor burns 130 calories.

23. Doing exercise with a friend is the best way to stick to a workout program. Just make sure you workout and not talk to each other for hours not geting anything done.

24. If you do exercise with a friend, make sure they are AS SERIOUS AS YOU ARE in terms of achieving your goals. Which leads to…

25. If you can have a full out conversation when working out….you are NOT WORKING OUT HARD ENOUGH.

26. Always make sure your exercise program is constantly changing in some form of fashion to never let your body plateau. This means changing your intensity and adding more weight or doing more reps.
27. Don’t do long boring cardio. Do interval training. Google it.

28. Always take a post workout protein shake after a workout. This will boost your metabolism and increase the effectiveness of the workout.

29. Always aim for protein at every single meal.

30. Aim for 5-6 meals spread apart every 2-3 hours every day.

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31. Always take a fish oil supplement and a multivitamin at least once every day.

32. Always seek a coach or a mentor to help you achieve your goals especially in areas you are weak in. I hire a business coach to help me out with my business. He costs a ton but he is worth every penny.

33. Adopt a long term mindset when trying to achieve a goal. Nothing happens overnight. We live in an instant gratification society where we wants things done FAST. The truth is it took us “X” number of years to develop the body we have.

It won’t take as long to lose it but you have to be patient if you don’t see anything happen in a couple of weeks or even months. Keep at it and don’t quit.

33. Stop rationalizing. We rationalize and lie to ourselves to soften the blow. We gotta be radically honest with ourselves and push for the solution.

34. It takes more energy to be positive than negative, to be optimistic than to be pessimistic. Choose to consciously be optimistic and positive and you will attract more good things in life to you. This sounds a little esoteric but it’s a universal law just like gravity.

35. Make sure you have one day a week (if you are eating right) to do/eat whatever the hell it is you want.

36. Always look for ways to stay active while doing something that is fun for you. Mine are basketball and beach volleyball. What are yours?

37. Always find a local fitness expert to work with. The last thing you want is to hire a trainer that has no freaking clue on how to put you through a workout!
38. Stay outside of your comfort zone as much as you can. Doing uncomfortable things will result in more confidence, more growth as a human being and more skills.

39. Never whine, bitch, or complain….EVER. The more you whine, bitch or complain about a situation the more that situation will get worse. It never helps. Plus no one wants to hear about it.

40. Intensity EQUALS results.

41. Get away from using machines at the gym. Use your body weight, free weights, kettle bells elastic bands…use them ALL! But don’t use the machines. They just absolutely suck at fat loss.

42. Always aim to get 7-8 hours of sleep a day.

43. Ladies aim for half a gallon of water a day. Guys aim for a gallon of water a day.

44. Have only ONE GOAL and stick to it. Don’t have a goal to lose 10 pounds and win a marathon. Confucius says, “Man who chases two rabbits, ends up with none”. Have one goal and laser focus on it until you achieve it.

45. Keep a nutrition journal to keep track of your eating habits.

46. The best Ab exercise is pushing yourself away from the dinner table.

47. Understand that there are three kinds of business in life. Your business, other peoples and life’s business. Your business is your thoughts and actions. Other peoples business is their thoughts and actions. Life’s business are things like the weather and the traffic. Focus only on YOUR business, because it’s the only thing that matters, the other stuff you can’t control so don’t worry about it.

48. Only do things for yourself not because someone else wanted you to. Ride your own race and compare your results only to yourself.

49. Always take action but don’t be attached to the outcome.

50. When working out for fat loss stick with compound exercises that hit multiple muscle groups such as squats, pushups and lunges.

51. In Guy Ritchie’s kick-a** film RockNRollla there’s a chase scene that just goes on and goes on ( the scene is funny as hell by the way )… the bad guys just won’t give up no matter what… where most people would have keeled over and died, these dudes just keep comin’ at ya… that is how you get the body you dream of. <—-Borrowed from my business coach.

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52. (Bonus) It may sound totally cliche but we only get one chance at this thing called life. Enjoy the summer as much as possible and don’t take anything too seriously ;)

Those are the 51 (well 52 actually). I would recommend to pick 5 of them right now and start applying them to your life and body.

Changing your body doesn’t take that long and it doesn’t have to be super hard. I went from a fat dude to a pretty lean guy and I’m just a regular person so if I can do it you can do it. Just focus on your goals, persevere and you’ll get to where you need to be in no time.

Talk soon,

Dan Go

Dan Go owns Markham Boot Camp and also does Personal Training in Thornhill.

Make Sure You leave a comment below!

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Comments on New Orleans, 51 Summer Fitness Boot Camp Tips on Burning Fat! »

April 21, 2010

Dana @ 6:05 am

That was great Jonas…Thanks!

Heather @ 6:09 am

Wow! That’s a great blog post!
Thanks!
Heather

Sandra @ 7:44 am

Jonas, Is it just me or do other people find it extremely difficult to read the black print on the brown background? I was just wondering if it was some setting I needed to change on my own computer or if anyone else is having a hard time reading your blog. (Which I really enjoy, BTW, despite the eye strain!)

Sarai Jones @ 7:45 am

Great tips Dan.
I really like # 9 & 25 -Stop talking and sweat!
# 45 -Always
# 49 Good point.

Thanks!

Patricia A Deffes @ 8:32 am

I will stick to the progam and take care of my body and my mine, we only have one body and we all should take care of it and in two months from now you will here from me again with good news that I am in pants two size down. I can do and will do thanks for the great advice on good health and keeping in shape for life, you are a god sent thanks again P Deffes

jonas @ 10:52 am

Sandra, All the text you should be reading is Black with a white background behind it, it shouldn’t be difficult to read unless there is something wrong with your monitor.

April 22, 2010

Lady Z @ 6:11 pm

#21 is rather baffling to me. I teach fitness classes (step, kickboxing and interval). And we sweat like hell. It could be that it’s not the usual “sissy” aerobics. I incorporate hi intensity moves that gives us that extra burn. But, tip #21 could turn the beginner person away from doing an aerobic class which in my opinion is a great place to start.

April 23, 2010

Dan Go @ 11:18 am

First of all I want to thank EVERYONE for their kind words. I really do appreciate and I know these tips (as well as Jonas’ awesome boot camp) can help you get into shape for this summer and beyond.

Lady Z: It is a little controversial to say that as cardio and aerobics are recommended frequently in gyms and between friends. But as they say, “You do what 90% of people are doing at the gym and you will the same result….nothing”

The basic fact is: Aerobics and steady state cardio suck at burning fat. I can think of a lot better options even for beginners such as different types of circuit training (like they do in boot camp), interval training, complexes etc..

Here is some research that proves my point:

* In a 3 month study, women exercised at 78% of their max heart rate for 45 minutes, 5 days a week and lost no more weight than those who dieted alone

Utter AC, Nieman DC, Shannonhouse EM, Butterworth DE, Nieman CN, Influence of diet and/or exercise on body composition and cardiorespiratory fitness in obese women. Int J Sport Nutr. 1998 Sep;8(3):213-22.

* In a 12 month study, subjects did aerobic exercise for 60 minutes a day, 6 days a week, and only lost an average of 3.5 pounds for the whole year!

McTiernan et al. Exercise Effect on Weight and Body Fat in Men and Women. Obesity 2007 June – 15:1496-1512.

All I gotta say is, if someone were to do aerobics with the goal of losing fat…it would be like using a shot glass to empty an entire ocean. It’s ineffective and it sucks…big time.

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