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- Food Intake
Proper nutrition is the most important ingredient when it comes to changing body composition. Meals should be balanced with proteins and carbohydrates, and provide the desired calories to burn fat and build or maintain lean body mass. Meals should also be consumed with proper timing, typically every 2 or 3 hours, to supply energy, prevent muscle loss, hunger, overeating, and uneven blood sugar levelsÑall of which lead to the storing of fat. The glycemic value and glycemic load of food sources and meals should also be monitored for the same reasons.
- Cardio-respiratory Training
Cardio Training is also a major factor in how successful one can expect to be at losing weight and keeping it off. It is a useful tool at burning calories to increase the deficit needed. Cardio Training is explained, for the purposes of "Wellness Bootcamp", as any cardiovascular activity that is rhythmical in nature, involving major muscle groups (i.e. your legs) and can be sustained a continuous period of time. For example, jogging, walking, elliptical trainers, bikes, jump rope, stair climbing, etc. are all forms of cardiovascular activity. The goal for maximum fat loss is to perform Cardio Training a minimum of 3 times a week. Your "Wellness Bootcamp" consultant will provide you with information on the frequency, intensity, time, and type. It is important to use cardio methods that are challenging and that your body is not accustomed to.
- Resistance Training
Resistance Training is one of the most effective ways of accelerating fat loss, and of course building lean body mass. It is a common misconception that weight training should be reserved for those looking to build muscle or increase strength. The "Wellness Bootcamp" program will teach you that resistance training causes a rise in resting metabolism. This means, that by incorporating this type of exercise you will burn more calories, even when you are not exercising! You will be given guidelines on which exercises to perform and at what intensity. Your "Wellness Bootcamp" consultant will also perform exercise demonstrations for you. You will also learn the importance of challenging yourself including proper form.
- Flexibility & Stretching
As we age, flexibility deteriorates if we do not use it. Save yourself from needless aches and pains by making sure your body remains pliable and ready for the demands we put on ourselves daily by taking the time to stretch. It keeps us young, mobile and physically fit at any age. Benefits from stretching include longer, leaner lines, injury prevention, reaching flexibility goals and of course being flexible helps our joints and tendons remain pliable for everyday activities and sports.
- Personal Assistance
Throughout your journey through the "Wellness Bootcamp" program your body will be constantly changing and adapting. It is important that, as this happens, your approach also changes and adapts. We also believe in the importance taking measurements on a weekly basis to guarantee that you are losing fat, and that your results are at a steady rate through out the 3 month journey. Additionally, we have found that much of the success of the "Wellness Bootcamp" program can be attributed to the incredible accountability one feels while working with a "Wellness Bootcamp" consultant on a weekly basis.