Can't afford a weekend boot camp? Try these easy tips at home instead
Ultimate Boot Camp - Health - Marie Claire Credit: Rex Features
If you’re serious about toning up your body, a weekend or week-long book camp is a great way to start. However, if you don’t have the time or money, Ultimate Boot Camp (UBC) has shared some of its best tips for you to try at home. No excuses, now!
For starters, have a goal and make sure it’s CSMART (C – Challenging, S- Specific, M- Measured, A- Attainable, R-Realistic, T-Timely). Work towards this every day, and don’t give yourself a hard time if you slip up from time to time – everyone deserves a treat!
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Have a goal
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Keep a food diary
And be honest! An additional 500 calories per day (over requirements) could lead to a 1lb weight gain in a week. A ‘skinny’ peach and raspberry muffin and a ‘Tall’ latte from Starbucks will cost you 497 calories!
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Drink plenty of water
It keeps you feeling full and helps the body flush out toxins making it work more efficiently. Try and aim for 2 litres per day, plus more when you’re exercising. Hot water with a slice of lemon is great first thing in the morning, plus it cleanses the system.
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Eat every 3 hours
This is really important, as it keeps energy levels consistent and will prevent the slumps that can lead to you reaching for that muffin in the afternoon. Choose snacks that combine protein and complex carbs, such as a banana with a few brazil nuts.
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Reduce calorie intake slowly
If your aim is to lose weight, reduce your calorie intake gradually to 1500 per day. Reducing your calorie intake by 500 per day will result in a healthy steady weight loss of 1-2lbs per week, which is sustainable and will not leave you hungry, miserable and dashing off to the chip shop!
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Incorporate exercise into your daily routine
For those who hate the gym, there are other ways to exercise, too. Take the stairs instead of the lift, get off the bus or the tube a few stops earlier and walk. It’s basic, but it works!
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Put a date in your diary
Schedule exercise into your diary as you would a business meeting. It is just as important and will help you stick to a routine. Aim for a minimum of 40 minutes, five times a week to see results.
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Make the exercise count
Perform exercises using big muscle groups (bum and legs) to save time and really work the body. Lunges, sumo squats, press-ups and bicep curls are great for this, and are all easy things you can do at home.
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Ask the right questions
When you are exercising, ask yourself three questions: am I out of breath? (It should be a bit of a struggle to hold a conversation.) Am I sweating? (You should need to wash your kit after a workout!) And, could I do more or try harder? (On a scale of 1-10, 1 being relaxed, 10 being about to fall over with exhaustion, you should be working at a level of 7-8).
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Work with weights
Don’t panic, resistance work with weights will not increase bulk. Go for lighter ones and increase repetitions for long lean muscles. Muscle burns more calories than fat, so increasing muscle will also increase your metabolism. It’s good for the bones, too!
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