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

Be The Healthy Role Model For Your Family

Childhood obesity, underage drinking, smoking and failure to exercise are all concerns for parents these days. If you want your kids to adopt a healthier, wiser lifestyle, you are going to have to show them the light. Children often learn best by example. Lead and they will likely follow. How can you set the example and get them off on the right foot if your habits aren’t that great? Consider taking these steps to put yourself and your family on the road to better health and fitness:

10 Best Foods for Your Heart

Simple food choices go a long way when it comes to your heart’s health. Focusing on fresh foods full of heart-healthy fats and antioxidants can decrease your risk of developing heart disease and cut your chances of a heart attack. These 10 foods will help keep your ticker in top shape.

Oatmeal
Start your day with a steaming bowl of oats, which are full of omega-3 fatty acids, folate, and potassium. This fiber-rich superfood can lower levels of LDL (or bad) cholesterol and help keep arteries clear.

Opt for coarse or steel-cut oats over instant varieties — the coarse and steel-cut contain more fiber — and top your bowl off with a banana for another four grams of fiber.