Resolution déjà vu? Make that fitness resolution for the last time this year and finally achieve it with these secrets from the popular Belly Bootcamp fitness classes for modern mommies.
Start by choosing a realistic goal with a specific timeline – instead of “I want to lose all my baby weight,” try “I will weigh 145 pounds by April 1” or “I will run a 10K race on May 20.” Then break that goal down into manageable steps – figure out how many pounds you need to lose per week or per month, or how many minutes you need to run each week as you work your way up to your jogging goal, for example.
Got your goal set and your path laid out? Every fitness achievement starts with effective workouts (and a healthy dose of willpower). Take a page from the Belly Bootcamp bible and steal these women’s fitness secrets that help our mommies get their fittest ever.
1. super sets (and circuits) are super. Structure your workout so you perform two exercises working different muscles back-to-back. Try pairing up one leg exercise with one upper body exercise or one core exercise with any large muscle move using the legs, back or chest. Complete one set of each in succession, then rest 30-60 seconds before your next set. Cardio junkies will love squeezing in 1-5 minutes of sprinting, cycling or stepping as well – try completing one circuit of 8-10 different exercises, then a bit of cardio before completing a final set of each exercise.
2. power up your cardio. Interval training uses short bouts of high-intensity cardio (approximately 85% of maximum heart rate) with periods of active rest (65-75% of MHR) to blast off more calories in less time and boost your metabolism for hours after you step off the treadmill. After a 5-10 minute warmup, try 1 minute running as hard as you can with 2 minutes jogging or speedwalking; repeat 6 times and cool down.
3. use your downtime. Instead of completing a set and resting 1-2 minutes before starting again, recover those lost minutes by performing a lighter exercise while you recover from your main move. Try a standing shoulder press while you rest your legs or some crunches while you rest your back. By the time you finish those crunches your back will be ready to go again!
4. go for compound moves. These are the moves that really get your heart rate up in half the time and burn tons of calories by incorporating two exercises into one, such as a squat with a shoulder press or a bent-over row with a triceps kickback. Perform these moves as you would any others, in succession with no rest until you complete the set. Not for the faint of heart!
5. know how much is too much. There is a difference between feeling “the burn” and feeling like you’re about to pass out. Your workout should be challenging enough to make you grit your teeth a bit as you finish those last few reps or the last few minutes of your cardio. If you breeze through it, it’s not stimulating your muscles and brain enough to make the impact you’re looking for. If it’s downright painful or causes faintness, dizziness, or extreme fatigue, chances are you’ll burn out or become injured long before you’ve had a chance to reach that goal of yours.
One last secret of Belly Bootcampers? You can get fit without a gym membership, without much equipment and without spending a lot of money. For tons of trainer-tested exercises you can do at home or to try a Belly Bootcamp class near you, visit www.fitfamily.ca or www.bellybootcamp.ca.