2017 is just around the corner and just like many others you have made some resolutions, kick some old habits and commit to a new training plan to move some of this years’ weight and add some lean muscle. At Fresh Start boot-camp we are here to honour your new commitment, build new experiences, create new friends and provide you with New Year workout tips and routines to help fulfil your goals.
This is the time of year to wipe the slate clean, and start from scratch, let 2017 be the year for you, stronger, leaner and most of all happier. Although make no mistake, Fresh Start boot-camp is exactly that, a boot-camp, it will take genuine effort, solid commitment and a will to succeed to reach your goals.
Create a Plan
A top tip with any New Year regime is to create a plan; firstly when will you exercise? identifying days, times and places to exercise that are achievable and convenient will be key to cement your plan, sticking to this every week will help this routine become seamlessly part of your lifestyle.
Next, what exercises will you be doing? Of course Fresh Start boot-camp can help with this, however these are your goals, and initially exercises that you enjoy will help to develop an exercise regime that works for you. These exercises can range from walking, running, cycling, using free weights, body weight exercises and so on, exercises you enjoy can in turn become exercises you love.
Lastly on your plan decide how much time you will commit to exercise; whether it’s a walk, run, cycle or at a class starting with low to moderate intensity exercise for around 10 to 20 minutes will help build up your exposure to your new plan. Working towards a 30 to 40 minutes exercise session can help develop new goals and new targets to achieve.
Mix it up
It would be important to find a number of different exercises, or classes that you enjoy doing because your body adapts to similar routines and you burn fewer calories over time. As your body adapts to the exercise your results, such as weight loss will slow down. But fear not, changing your class, or learning new exercises can help kick start your metabolism and also prevent placing stress on the same muscles and joints.
Mixing up running, walking, biking with each session is good for conditioning your heart, however research suggests (1) it can be difficult to lose fat when you do only cardiovascular activity. Aerobic exercise will burn calories but muscle mass helps you burn more calories even after your workout. Lifting, preferable, free weights impacts your metabolism by causing mini-micro tears that need to be repaired. That healing process requires energy, which means you’re burning more calories, a process that can sometimes last for nearly two days. With weight training the calories burnt are not limited to what you do in the gym, this means variety may not seem like the biggest change to your routine and plan but it certainly will have a dramatic impact on transforming your body.
It is very tempting to get carried away, setting your goals too high or in a short time frame, but one of the most common downfalls of New Year’s resolutions is that they can be unrealistic. Setting yourself targets and goals is a key to success but they must be realistic and achievable. A top tip would be to start slow in terms of intensity and duration of exercise, develop a good foundation of fitness and routine and as your fitness improves building up from here would be beneficial. Aiming to run a marathon by Easter is unrealistic, and for an individual new to running, or even to exercise itself this could be an unsafe goal. However, going from your couch to 5k is very much a positive and achievable goal, with good clear targets. The secret of going from your couch to running 5k is that it’s a gentle introduction to getting the body moving, starting off alternating between walking and running small distances, and slowly building up until you’re ready to run 5k or 30 minutes non-stop, but as mentioned earlier, don’t forget to mix up your exercises to support different muscle groups, burn fat and prevent injury.
Bring a Friend
Creating opportunities, creating new experiences and creating friends at Fresh Start boot-camp is something we pride ourselves on. However, there is something about sharing the challenges and accomplishments of exercise that creates a sense of connectedness. Being in it together can increase your confidence in overcoming any challenges, and ultimately have a positive effect on performance and hitting your goals. Researchers from Oxford’s Institute of Cognitive and Evolutionary Anthropology have studied the advantages of training together as a team and claim that this can have actual physiological benefits (2). The results of their research demonstrate that “being in it together” can produce a higher level of endorphin levels in the brain, these hormones that bring about a sense of well-being also raised the pain threshold of the subjects training in teams to twice as high as of those who did an identical workout alone.
You may know someone who has similar goals to you and wants to make changes in the New Year also, a top tip is to begin your fitness journey together. This will increase your chances for success and you’ll have more fun. Although for this to work you will have to find an exercise, or class, or boot-camp that both of you enjoy, sounds challenging, but it’s worth it as an exercise buddy gives you support, provides a positive boost to the experience and a good source of inspiration. You may not have heard it here first, but there will be times more challenging than others, and times when you won’t feel like working out at all. A workout partner or exercise buddy can be the difference between turning up, tying up your trainings and hitting your goals week after week.
By attending our boot-camp holiday in Chiang Mai you will benefit from the structure and support of our staff, learn from New Year workout tips and routines to reach your health and fitness goals. Thailand’s northern capital is an escape from the whirlwind pace of life; Fresh start boot-camp resort has been voted within the top 10 health destinations in Asia. It is the perfect place for your transformation.