Fredericksburg Fitness

Hi Ladies!

Yesterday a few of you asked how to lose more weight. First off, everyone should be counting their calories and staying within the number I gave you when camp started. This guarantees 1 lb of weight loss per week. I want to make it clear that 2 days of boot camp per week should not be the only exercise you are getting. CARDIO IS A MUST! I am going to list several tips to accelerate weight loss in these next 3 weeks of boot camp. You will be pleasantly surprised should you take on the challenge.

1.) 45-min to 1 hour of cardio 3 times per week IN ADDITION to boot camp! This can be moderate pace walking or light jogging, cycling, elliptical, swimming, etc..
2.) NO more CHEAT meals…stick to your plan 7 days/week. Remember to eat small snacks all throughout the day (every 3 hours)
3.) Aim to consume 60 grams of protein each day (include this in your food diary in order to keep track)
4.) Absolutely no carbohydrates after lunch. Stick with a meat/veggie dinner.
5.) Climb stairs (skip one at a time), then do a wall sit when you reach the top for 40 seconds. Do this 5-10x every day
6.) Drink half your body weight in ounces of water each day…helps increase rate of digestion/metabolism/gets rid of toxins…
7.) ELIMINATE ALL SWEETS and foods with artificial sweeteners. Scan food labels and be sure there is NO high fructose corn syrup

I can’t believe we are almost ½ way through boot camp!! You guys are doing awesome, keep up the good work. See you all tomorrow!