Here is this weeks boot camp workout of the week, it’s called the Bondi Beach Classic.

Strength
The camp is split into groups of four people.
There are 5 exercise stations.
Perform each exercise for 30 seconds, move straight round to next exercise with no rest.
Completing all 5 stations = 1 set.
Perform 5 sets in total.

This is a killer total body workout that will burn a ton of calories.

Exercise 1. Olympic ring rows
Exercise 2. Push ups
Exercise 3. Kettlebell swings
Exercise 4. Sit ups
Exercise 5. Squats

Cardio
Finish off with stair sprints, when the 1st person finishes 10 sprints everyone is done. This exercise is great for toning the butt, thighs and calves, will burn even more calories and will increase your cardio fitness in rapid time.

Till next week.

Enjoy

Dan Clay
Dangerously Fit Personal Training
Personal Trainer Sydney
Boot Camp Sydney
Corporate Health Sydney

Here is part 2 of your 3 part mini series ‘16 Fat Loss Tips You Can Use Today, by applying these strategies to your lifestyle you will instantly look better, feel better and be on your way to reaching your full potential.

If you missed part 1 you can view it here… Fat Loss Tips

If you have any questions please feel free to comment below.

Fitness tip # 6 - Calorie deficit. Through proper diet and regular exercise create a calorie deficit. This simply means burning more calories than you’re consuming. Keep a journal and get a calorie counter, you can record your diet for free at www.fitday.com. How are you supposed to know how many calories you’re putting into your body if you’re not keeping track of what you’re eating and drinking? By creating a calorie deficit you’ll be using energy from your energy stores (body fat). The trick is not to create a calorie deficit that’s too high or your body will think its starving and will begin too slow your metabolism down, your focus should be on losing fat, not necessarily weight. A too high calorie deficit can also cause a reduction in lean muscle mass making it harder for you to lose weight.

Fitness tip # 7 – Weight training. Muscle is the only tissue that is metabolically expensive. Therefore increasing muscle mass will elevate your metabolism at rest, you’ll burn more calories sitting behind your desk and whilst you’re asleep, you will also burn a considerable more amount of energy whilst you’re exercising through greater energy demand from the increase in lean muscle. Perform exercises that will give you the biggest return, compound exercises such as deadlifts, squats, pushing and pulling exercises and use a variety of combination lifts and circuits. Use drop sets and superset’s and keep the rest period in between exercises to a minimum.

Fitness tip # 8 - Consume more protein. Eating protein will keep you fuller for longer, meaning you’ll consume less overall calories in a day. Eating protein also makes your digestive system work twice as hard as eating carbohydrates and fat, so by eating more protein you’ll be burning more calories through digestion (this is known as the thermic effect). One of the biggest mistakes people make when dieting is that they lose muscle as well as fat, which will in turn slow down their metabolism. By eating plenty of protein and following a suitable weights program this will ensure you maintain your muscle tissue. If you have trouble consuming adequate amounts of protein, try supplementing with a ‘whole food based’ protein drink.

Fitness tip # 9 - Interval Training. Interval training is the #1 cardiovascular exercise for weight loss. It includes high intensity exercise (for10-60 seconds) broken up with periods of low intensity exercise. The good thing with interval training is that you burn more calories in a shorter amount of time. So there’s no need to spend hrs pounding away on a treadmill, you can be done in 20-25 mins and that’s including your warm up and cool down! This form of training will keep your metabolism elevated for up to 24 hrs after you’ve finished training, through E.P.O.C (excess post-exercise oxygen consumption), so you’ll be burning calories even while you’re sleeping.

Fitness tip # 10 - Include a cheat day once a week! Keep your body guessing and have a cheat day once a week. This will stop your body from hitting a plateau and stop your metabolism from slowing down. A cheat day is a good time to eat the foods you’ve been craving throughout the week. No-one can eat perfectly 100% of the time without cracking, so hold off any foods that aren’t in your nutrition plan until this day. Having a cheat day will allow you to be good for the other 6 day’s of the week, (just don’t go too mad)!

Be sure to check back in a few days for part 3 of this mini series.

Train Hard!

Dan Clay
Dangerously Fit Personal Training
Sydney Personal Training
Sydney Fitness Boot Camps
Sydney Corporate Fitness

This mornings Queens Park boot camp workout…

5 min dynamic warm up

Exercise 1
Sprint 400 meters
a) Push ups x 10
b) Mountain climbers x 10
c) Crunches x 10

Complete 3 sets

Sprint 400 meters
a) Dips x 10
b) Lunges x 10
c) Step up with reverse depth jump

Complete 3 sets

Sprint 400 meters

Exercise 2
Everyone in pairs, 6 cones set out 10 meters apart. 1st partner sprints to 1st cone and back while partner performs an exercise, change and repeat until all 6 cones are complete.

Tuck jumps
Squat thrusts
Lateral hops (in push up position)
Squat jumps
Plank
Burpees

Exercise 3
Hill Sprints 7 mins

5 min cool down and stretch

Train hard!

Dan Clay

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney
Corporate Fitness Sydney

Hi Guys,

Do this workout at least once a week this is your homework for the next 6 weeks, weekends are always a good time to fit a quick workout in - all up it should only take you about 45 minutes.

Warm up

High knee running
High hill running
Lateral running
Back peddle
3/4 sprint
Shoulder circles

Strength

Rest 15 seconds between exercises.

2 x 10 Squats
2 x 10 Press Up’s
2 x 10 Plank
2 x 10 Reverse Lunge (each leg)
2 x 10 Ab Crunches
2 x 10 Inverted rows

Cardio

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Rest for 90 seconds (slow walk).

Sprint for 10 seconds (fast as possible).
Rest for 20 seconds (slow walk).

Repeat this 10 times.

Warm down and stretch

Let me know how you get on, if you have any questions regarding the workout please post them below.

Train hard!

Dan.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

The biggest problem people have with HIIT (high intensity interval training) is that they’re not always… a) working hard enough during the sprint phase and b) resting enough during the rest phase.

The goal with interval training (for fat loss) is to get your heart rate up to 85-95% of your maximum, this will speed up your metabolism for up to 24 hours after your workout through E.P.O.C (excess post-exercise oxygen consumption).

Generally – the faster you sprint – the higher the E.P.O.C – the more calories you’ll burn after your workout – the more fat you’ll lose.

So the problem is if you’re not sprinting fast enough your heart rate won’t reach 85-95% of it’s maximum and you won’t get the full benefit from interval training.

Plus if you don’t rest enough during the rest phase, you’re unable to sprint as fast enough during the sprint phase.

I find the best way of doing interval training is using a heart rate monitor instead of time to determine rest and work ratios i.e. 10 seconds of rest for every 10 seconds of work.

You know if your heart rate isn’t reaching 85-95% of its maximum you have to work harder and you can accurately gage if you’ve had enough rest during sprints.

Interval Training Done the Right Way…

My favorite way for working out your maximum heart rate is using a rowing machine.

Wearing a heart rate monitor set the rowing machine for 1000 meters, row the first 500 meters at 50% of your fastest speed, then on the 500 meter mark sprint as fast as possible.

Straight after you finish your sprint check your hear rate monitor, this will give you a good idea of your maximum heart rate.

Interval training can be done anywhere, running/cycling in the park, swimming in the pool, on any type of cardio equipment in the gym. Personally I prefer to run.

Start off your workout with a 3 minute dynamic warm up, then walk, row or cycle briskly for 2 minutes.

Sprint as fast as possible for 1 minute (ensuring your heart reaches 85-95%), then rest until your heart rate drops down to 2/3rds of your maximum.

Repeat for 10 – 20 minutes (depending on your level of fitness), as you become fitter your heart rate will recover faster decreasing your rest periods and making it harder.

Warm down for 5 mins and stretch.

Let me know how you get on.

Train hard!

Dan Clay.

Dangerously Fit Personal Training
Personal Training Sydney
Boot Camp Fitness Sydney

Ramp up your metabolism and blast away the fat with a 10 minute bodyweight fat loss workout.

The great thing about these bodyweight circuits are they’re quick, effective and you don’t need a gym.

So no more and queuing up for machines or long boring cardio workouts.

These exercises can be performed in the park, at the beach or even in the comfort of your own home. All you need is a clear space of about 2 square meters and you’re good to go.

Short high intensity workouts elevate your metabolism through EPOC (excess post oxygen consumption).

EPOC basically means if you train very hard even for short periods you’ll continue to burn calories after you’ve finished your workout.

It’s difficult to predict how much EPOC any workout will bring but as a general rule, the more intense your workout – the more EPOC.

High intensity exercise can keep your metabolism elevated for up to 2 days after your workout, which is why this type of training is the key for fast and sustainable fat loss.

The workout…

All the exercises in this circuit are compound exercises working more than one muscle at a time.

The circuit is split between cardio and strength upper and lower body exercises to give your energy systems and muscular a systems a rest between exercises.

Perform each exercise for 10 seconds, have a 20 second rest then move on to the next exercise until you’ve completed the circuit.
Have a 120 second rest, then repeat.

1.Squats
2.Mountain climbers
3.Push-ups
4.Squat thrusts
5.Reverse lunges
6.Jumping jacks (star jumps)
7.Inverted rows
8.Burpees

Guidelines…

Begin with a 2-1 work rest ratio meaning your resting for twice as long as you’re exercising

As you get fitter you can either increase the work (exercising for longer intervals)
or decrease your rest time between exercises – NOT BOTH.

With this workout only taking 10 minutes 3 times a week and being able perform it at home, there’s no excuse for being too busy.

Train hard!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com
www.bootcampsydney.com.au

P.S For more great bodyweight fat loss workouts check out Turbulence Training.

I’m often asked what’s the most important factor when losing weight - is it exercise or is it diet?

Although both are essential for losing weight I don’t think either are the most important factor.

Personally I believe mindset is by far the most important tool for losing weight.

Mindset is the thing that will bring everything together, it gives you the imagination, focus and belief to become what you’re capable of.

It doesn’t matter how good a nutrition or exercise program is if you continually slip up and miss workouts or eat garbage, the program simply won’t work.

If you have the right mindset losing weight becomes much easier, you’ll be more focused in your workouts and you’ll find it much easier to avoid pizza hut.

To learn more about mindset and I’d definitely recommend you grab yourself a copy of the pycho cybernetics by Maxwell Maltz.

Train Hard and Eat Well!

Dan Clay
Dangerously Fit Personal Training
www.dangerouslyfitpersonaltraining.com
www.personaltrainersydney.com
www.bootcampsydney.com.au