Home Bootcamp Course

Welcome to the start of the home study bootcamp course..

In order to ensure that you get all the information you need to be successful you will need to add your information to the form below..

Over the next few days I’ll be sending you instructions so that you can start the course..

Once you subscribe  – please go ahead and our email to your email address list, this way you can be sure to get all my emails and you won’t miss anything..

The course will be deliverd in short day by day lessons.. Its important that you complete each step before moving to the next step – putting it off or trying to rush it will not move you closer to your goals..

Start by completing the form below then go check your email adddress for your first instructions!!

See you on the inside!!

Bootcamp Durham

In this quick Video – Bootcamp Durham’s Coach Dave Berriman shows you how to use your favourite foods to drop even more fat over the Xmas Period..

Discover how you can eat Cakes, Chocolate, Bread, Xmas Dinner, Xmas Pudding and STILL drop weight over Xmas..

To book Your Bootcamp Trial with Fitness Revolution go ahead and click the link below

Bootcamp Durham Free Trial Offer

Protected: Heel And Toe Charity Xmas Countdown

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Boot camp Durham – Creating Massive Fat Loss

Here at Durham’s premiere indoor Boot camp we are very good at one particular thing..

In fact everything we do is focused on achieving this goal..

This article is all about Creating MASSIVE FAT LOSS – and FAST!!

Here is a short post about creating massive Fat loss in Minimum time.. By Boot camp Durhams senior coach – Dave Berriman..

The basics..

At a very basic level, Fat loss is a numbers game.

Basically if we use more calories for energy (by moving more) than we eat then we will drop fat (or eat less than we use)

There are approx 3500 kcals in 1 lb of body fat, this means in order to burn off 1 lb of body fat you need to burn a whopping 3500 kcals..

If you’ve ever jogged on a treadmill for 20-30 mins you’ll know you only drop a few hundred kcals!!

= WASTE OF TIME!!!

Truth be told it is way more complicated than that.. Especially when we start considering hormonal response to various food types etc.. However, we will save the ‘science’ talk for a different day..

Ok back to fat loss by numbers..

Ok so we know in order to lose 1 lb of fat we need to create a kcal deficit of 3500 kcals..

Ok how do we do this..

We can:

a) Eat less (take less kcals in)

b) Move more (burn more kcals off)

c) Do a combination of both

Dieting Only

If you look to drop fat via your diet only i.e. by restricting kcal intake – you will eventually slow your metabolic rate, making it harder and harder to drop fat.. NEVER A GOOD IDEA..

Exercise Only

You could do just exercise.. The problem is.. It’s nearly impossible to out-train a bad diet!

Say if you were to eat a 1000 kcals in pizza, this could with a traditional exercise such as running take hours to burn off – just that one pizza!

Not sure if you have hours upon hours every day to spend in the gym? I know I don’t!

Finally we reach the Golden Fat Burning Combo

Eat less and Exercise more..

By ensuring you take in less kcals than you burn off and moving more to increase kcal burn and improve your metabolic rate you will MASSIVELY increase your fat loss..

Ok you may be thinking that’s just common sense..

Ok here is a way to get crazy fat loss results..

First, 2-3 Days a week only eat around 1000 kcals – Don’t overdo this or you will slow your metabolic rate, be sure to have a few days a week on a moderate kcal intake and a day a week where you refeed and eat what you want..

If you are unsure how to work out your kcal numbers have a word with your Boot Camp Coach..

Next, on the days where you only eat 1000 kcals, exercise so that you burn 1000 kcals, how do you do this?

Drop into Durham’s best Boot Camp!! Fitness Revolution!!

Our workouts burn an insane number of kcals!!

And once you factor in after burn (that is an increased metabolic rate) for the next day or so where you continue to burn even more kcals, You can see why it is so effective!!

Now, let’s do some maths..

If you only eat 1000 kcals and your burn off 1000 kcals you have 0 kcals being stored right?

Yep -  Correct!!

Now it gets better..

Your body has what is known as a BMR or Basal Metabolic Rate – This is the number of kcals it needs each day for you to breathe, walk, talk and grow..

It varies depending on your size and gender.. But let’s say that your BMR is 2000 kcals a day – You just created a 2000 kcal deficit for that day..

Now add in the kcals you burn from general activity that day (walking, working etc) .. Say another 500.. That’s a massive 2500 kcal deficit that day..

Now do this 2-3 days a week!! You are looking at 7500 kcals just on those 3 days.. Now what if we create a smaller kcal deficit of say 600 kcals on the other days of the week.. there is another 1800 kcal deficit..

Now if we start to factor in afterburn from our super intense metabolic resistance sessions at bootcamp.. We may be looking at a further 3000 kcals from our exercise that week..

So you can start to see when we add all of these together we starting to hit some pretty crazy numbers..
2500 kcal days x 3 = 7500 kcals per week + 3 x 600 kcal deficit days = 1800 kcals deficit + 3000 kcals from after burn – TOTAL Kcal deficit for the week: 8300 kcals for the week!!

That’s around 2.5 of pure fat loss per week..

Please don’t confuse this with weight loss..

It’s like dropping 2 1/2 of these from your body..

Imagine what your hips or butt would look like if you dropped 2 and half of these off it!!

Now imagine what it would look like if you dropped 2 and a half of these off your butt, legs, hips and arms…

EVERY WEEK!!

Can You see why this stuff is so powerful?

I hope so!!

If you have any questions please email and ask..

Here is our email info@fitness-revolution.co.uk

If you aren’t a member of our bootcamp – You can get started by visiting our main page below..

Durham Boot Camp

Then just fill out the form and request your Bootcamp Free Trial..

Talk soon

Dave

Xmas Countdown

A BIG THANKYOU from the Kids and Heel and Toe and us here at fitness Revolution for supporting this great charity..

Are You ready to get in shape for Xmas? I hope so.. Get Ready for a crazy 8 weeks!!

Before You start…

PLEASE CHECK WITH YOUR DOCTOR TO ENSURE IT IS OK FOR YOU TO START A FITNESS AND HEALTHY EATING PLAN..

DISCLAIMER – VERY IMPORTANT – PLEASE READ BEFORE PROCEEDING -

Please ensure you read ALL the info from the following link.

Click here to download our Disclaimer

By starting the challenge You are agreeing to Revolution Training Ltd Disclaimer..

With all that said.. Click here to get started

Thanks again..

Dave

Durham Personal Trainer Offers Free Diet Advice

Whether you want to drop a few lbs or a few stone..Whether you want to improve muscle tone, increase athletic performance or just feel a little better nutrition is a fundamental that cannot be ignored..

In this blog post I’m going to outline a few tips and techniques that will help you drop fat and have you looking and feeling great in no time!

I’m going start by focusing on meal timing.. It’s often over looked but is really important..

Here are 3 quick tips..

1) Eat your first meal within 30 Minutes of getting up

After a nights sleep your metabolism is on ’go slow’.. Fire up your metabolic rate by eating your first meal as early as possible. If you are exercising in the morning try eating your first meal within 30 minutes of finishing your exercise session..

Ideally you should include protein in this meal.. A great breakfast is an omelette..

Fillings such as ham, chicken, mushroom etc are all good – but stay away from high calorie fillings such as cheese.. A side of vegetables such as tomatoes make this a perfect meal..

2) Ensure you eat little and often

4 square meals a day is not enough!! We have been conditioned to eat a few large meals each day.. This isn’t a good idea when it comes to fat loss..

When you eat just a few large meals each day, you usually put in more calories than your body needs in one sitting.. Those excess calories will be stored as body fat, in addition to this by eating infrequently you are causing your metabolic rate to slow down.. causing even more fat gain..

You really need to focus on keeping your metabolism high..

Try eating 5-6 small meals each day..

• 7am Breakfast
• 10am Snack
• 12.30pm Lunch
• 2.30pm Snack
• 5.30pm Dinner
• 8pm Late Snack

2) Stop eating 2-3 hours before you go to bed

If you are like most people then you are less active at night and you are definitely less active during your sleep..

Eating late at night means that the calories you eat are less likely to be utilised for energy and more likely to be depsited in the fat stores for use later..

Try to live by the following

• Eat Breakfast like a King
• Lunch like a Prince
• Dinner like a pauper

What I mean is try keeping your portion sizes a little smaller as the day goes on..

This way you’ll have more opportunity to burn off the calories you put into your body during your active day..

Now take one of these tips and put it into practise this week, see how it impacts your weight / fat loss..

Next week try another..

In my next blog post on diet, I’ll be focusing on the best food combinations for quick fast loss so come back again soon!!

Dave Berriman

Durham Personal Trainer

Durham Bootcamp Supports Local Charity

Christmas Countdown And Charity Fundraiser

 

 

Hey,

Did you know there are only 10 weeks left until Christmas Party Time!

Are you in AMAZING SHAPE for your Christmas party(s)? – Yep, some of you have more than one or two to go to!

If you are not gonna be in your best shape ever – You still have time!

You can get in AWESOME shape in 10 weeks.. If you take a few simple steps and do them consistently..

Here is the Goal: Get in the best shape of your life in time for your Christmas party!

Here is how we are gonna do it!

1)    Hit 3 Bootcamp sessions every week from now until December

2)    Do 2-3 Homework sessions per week (Don’t worry - I’ll tell you what to do)

3)    Follow the REAL Diet plan which includes recipes such as pizza and burger and still allows you to shed unwanted pounds!!

To be 100% sure you follow through we want to literally force you to stick to the plan.

Every year millions of people run marathon’s for charity yet they would never think of going out and running 26 miles because they fancied a nice run.. Doing it for a good cause – literally forces them to do it!!

So we are going to be doing a sponsored weight loss event for Heel and Toe (A local charity that supports children with cerebral palsy, dyspraxia or any other motor disorders. Here is their website where you can find more information on this great charity.

http://www.heelandtoe.org.uk/

They really do make a big difference in these children’s lives.. So help them out  – PLEASE!!

What we would like you to do is.. ask your friends and family to sponsor you for every lb or inch you lose (or a set amount if they prefer).. All of the proceeds you raise will be donated to heel and toe.

In addition to your own money raising efforts, we are going to donate £20 on your behalf for every person who you refer to us (and joins us) So if you tell just a hand full of your friends about us – they can come in and do a free trial.. If they join us we will make a donation of £20 on your behalf…

We want you to get super passionate about raising funds for this great cause.. So we decided to throw a load of great prizes into the Mix..

PRIZES FOR THE CHRISTMAS COUNDOWN

1)      A 30 Minute Massage session

2)      A 30 Minute Reflexology session

3)      A 30 minute Reiki session

All donated by Sherry Fothergill

A weekend trip to somewhere nice: Donated by Fitness Revolution (Still deciding where!!)

A month of free boot camp: Donated by Fitness Revolution

A meal for two donated by Bistro Fifty 3 in Spennymoor

A meal for two donated by the Fox Cub in Spennymoor

A men’s hair cut and hot towel shave donated by Mint in Durham

Plus a whole host of smaller prizes…

The way this will work is whoever raises the most money will get first choice and all the accolades of being the Christmas Countdown winner!!

Whoever raises the second most money will get second choice from the prize list and so on..

To get started on your Christmas countdown today go ahead and drop us an email and we will give you access to the members only area

There you will find step by step instructions on getting the most from this programme plus you’ll be able to download your sponsorship form for heel and toe.

In the next few days I’ll be giving you some tools to make telling your friends about us even easier..

Remember there are two ways to raise money for Heel and Toe

1)      Drop as much weight or inches as possible between now and December and collect as much sponsorship money as possible

2)      Tell as many people as you can about our boot camp and we will donate £20 on your behalf (if they join us)

Until then go ahead and check out the heel and toe website: http://www.heelandtoe.org.uk/

Any questions just drop me an email..

info@fitness-revolution.co.uk or call

Thanks for your continued support.

Cheers

Dave

County Durham’s Best Bootcamp

Weight Loss, Fitness Trainers and Borat!!

Hey Guys..

To start ..  A quick story..

Myself and James were chatting about how to take our own health and fitness to the next level.. We always have whacky ideas about taking things to the next level.. A mad run or crazy circuit..

We have both made some progress but are not exactly where we want to be – so we decided we needed a challenge.. Something to inspire and motivate us.. Something that we could really get excited about..

We started by setting some goals..

James decided that he wanted to hit 12% Body fat and I decided I wanted to drop 21 lbs – Both by Dec 10th..

That’s my birthday and I thought it would be a great gift to give myself – Getting in the best shape of your life is always a great gift, you look better, feel better and your attitude and confidence are sky high..  So far – ALL GOOD!

Now, as we had talked about challenges in the past but taken NO ACTION ,we decided we needed a plan to ensure we followed through and actually did what we talked about – Ie. We walked the walk – rather than just talked the talk..

Do you ever do that?  – Talk about it – but never follow through?

Here is what we decided to do to ensure we walked the walk..

1) Set a Goal – (It’s gotta be realistic but at the same time exciting) If it don’t excite you - you ain’t gonna follow through!

2) Create a MASSIVE Reason to follow through – The consequences if we didn’t needed to be the stuff nightmares a made of!!

3) Get accountability by telling as many people as possible about both the Goal and the consequences..

So we set our goals..

James to get under 12% body fat, mine to lose 21lbs in weight by 10th Dec- (Always attach a time scale to your goals)

The next point – Create A BIG ENOUGH REASON WHY..

SOMETHING THAT WILL CAUSE YOU TO TAKE MASSIVE ACTION AND ENSURE YOU 100% STICK TO THE PLAN..

Our Consequence – We decided that if we didn’t follow through we would wear a Borat style mankini to teach bootcamp..

Just in case you have never seen one -  Here is Borat sporting his lime green ‘mankini’

Now as you can imagine this is VERY MOTIVATING – Can you imagine the embarrassment of working out in one these!!

Hold on.. Please don’t imagine us in one – That will give you nightmares for the rest of your life!!

I can tell you now –  I 100% KNOW - WITH ABSOLUTE CERTAINTY that I will hit my goal, and I know James will too..

WHY?? Because I have a MASSIVE REASON to take action!!

I AIN’T TEACHING BOOTCAMP IS ONE OF THESE!!

The next step is to keep yourself accountable by telling people about your goal and what you will have to do if you don’t follow through..

So we told people on Facebook, We told people in class and now I’m writing a blog post about it..

So my friend..

What is your Goal? – Drop a dress size?, Lose 30 inches, drop body fat, drop weight, run a marathon, do a sky dive?

What will happen if you don’t follow through and achieve them??

Who can you tell? Who will keep you accountable??

Want to make a BIG CHANGE BUT CAN’T SEEM TO GET GOING??

I highly recommend you set your goal NOW!! This minute – Don’t put it off….

Decide what you can do to force yourself to take MASSIVE ACTION!! -

What will FORCE you to take action AND STAY ON TRACK??

Now go tell people!! – Facebook it, Twitter it – hell make a banner and hang it off your house.. Just ensure people know!

Go do it  – NOW!!

What you still reading for?? Go make your goals happen!!

Talk soon

Dave

PS. Off for a run so I don’t have to dress like Borat!!

PPS. Oh In my next post I’ll be talking about our new Xmas challenge – Another reason to get in great shape!

Dave

Photos

Vanilla Spice Oatmeal

Ingredients

• 3 1/2 cups water
• 1/4 teaspoon salt, optional
• 2 cups old-fashioned oats
• 1/2 cup raisins
• 1/2 cup walnuts, coarsely chopped, optional
• 1/4 teaspoon vanilla extract
• Pinch nutmeg
• 2 tablespoons dark brown sugar, plus more to taste
• 1 cup lowfat milk, divided
• 1/8 teaspoon ground cinnamon

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