You could be doing everything possible to get rid of excess fat, and yet your efforts do not seem to bear fruit.

So where does all that physical effort go?

Why is the fat proving so difficult to burn off?

Do you need to work harder to attain that getting ripped look?

Do you need to hire a personal trainer?

The answers to these questions could be due to several reasons.

Are you not training seriously?

Are you into eating junk food regularly?

Do you have a craving for sweets?

While the above may be the more obvious reasons for failing to look ripped, there are other less obvious reasons that act as barriers when it comes to burning fat.

Many fitness trainers say you should eat less and train more, but is this true?

junk food

Lifting light weights

If you are into lifting light weights and feel this will work because of the number of reps you do, you will not be able to burn the right number of calories. You need to use heavier loads when working out. Heavier weights help in achieving a higher metabolic rate which translates into more calories being burnt.

Check out workouts to learn more.


Yes, you are in the gym, and yes you have gone through a set of exercises. But are you taking too much rest in between the workouts? If you want to burn those calories you need to spend as much time moving in the gym, rather than just sitting around.

If you do take a break in between, use the time for cardio acceleration or supersets. Doing supersets involves doing a set of exercises one after the other for different groups of muscles helping with the getting ripped look.

Cutting calories

Many people tend to cut the calories they consume too quickly, or stop having them altogether.

Cutting calories drastically does result in lightening bodyweight. However the body is constantly trying to reduce fat loss, as fat is an energy reserve when the food level drops. So if you cut your calories your body will get used to the new calorie level and there will not be room to cut more.

The answer would be to eat well while your body is losing fat. On reaching a plateau you can cut down on the calories and carbs. This process will repeat itself and you can continue to lose fat.

HIIT (High intensity interval training)

If you want to lose weight quickly, you should go in for HIIT which consists of alternate cycles of training with slow phases of recovery. HIIT allows you to spend less time on cardio exercises and yet burns more fat. HIIT can be experienced in several forms such as sprinting interspersed with intervals of low-intensity recovery.

A recent addition to gym training is a form of HIIT called Tabata. It involves work intervals of 20 seconds each alternated by resting for 10 seconds. Total time spent is only four minutes.

Do kettlebell swings for say 20 seconds and then take 10 seconds rest, or sprint for 20 seconds and then take a 10 seconds walk. Do these two exercises eight times each. It will take just four minutes and prove a super workout, definitely helping to reach the getting ripped target.

There are no proven facts that reveal the merits or demerits of stretching. Studies reveal that stretching before exercise improves performance and reduces the risk of injuries; but dynamic stretching only. Static or passive stretching before your boot camp workout has resulted in degraded performance and is not worthy. Many studies performed on athletes have showed degraded performance when the workout is followed by static stretches.

There is no proven connection between the injury and the stretch whether before or after boot camp. Injuries sustained can be due to any sudden movement occurred during the game or workout. Stretching before a workout session definitely pumps up your muscles to an elevated temperature which will prepare for the sport you play.

boot camp

When you stretch, make sure you are doing it properly. Keep the stretch 5-10 seconds and then release, this will provide you the flexibility which is essential for a sport. Be sure to stop if you feel any pain. Pain is a sign that something is wrong. During stretching, keep breathing deep so that your muscles get the oxygen that is required. Consult your coach to recommend specific muscle targeted stretches which are necessary for the sport you play. This way you can better prepare your body for the big game.

Cool down after exercising as this will prevent your muscles from being stiff, tired or sore. Do remember stretching before and after any boot camp workout or sport as it is essential to give you that extra edge of performance. Keep training.

Boot Camp Affects Your Mass Weight

You will notice an increase in your weight when you start engaging yourself in doing boot camp exercises for a longer period of time. This may sound absurd to you because you normally believe that your workout sessions should bring about weight loss. When I joined my boot camp located on Queenslands Gold Coast, we only exercised for 45-minutes maximum!

Your muscles, the amount of air in your lungs, blood count, urine and the tissues tend to increase immediately after you exercise. Hence, the next time you step on those weighing scales right after an exercise and you notice an increase in your weight.

Do not curse yourself for not losing your fats because the calculation shown on the scales is not just about your fats. It’s also about a lot of other parts of your body that are responding to your workout sessions.

Mark Your Boot Camp in Social Media

You can add value to your boot camp website’s ranking by writing fitness blogs and by sharing them on social media. It will be shared and re-shared by readers and their followers. Social media is a place where the discount or offer messages that you make will gain immediate reach.

Interact with Your Audience

You can include a call to action page to urge your readers to communicate and to convert them as your clients. You can allow them to book appointments or to give feedbacks. You can ensure higher client’s satisfaction by answering their queries in the form of updates for blogs and website.

Now you are all set to build a fabulous website. You can make yourself busy in your fitness training sessions while your well performing fitness marketing website does all the toil to drive in more clients to your business. If you want to join an outdoor fitness boot camp then I highly recommend it. This type of training has done wonders for me and I’m sure will do the same for you.


For all those who suffer from insomnia, exercising whether at Boot Camps in Gold Coast or in your own backyard can significantly improve your sleep patterns and help you get a sound and un-interruptive sleep for the entire night.

You wonder how? The answer is very simple. Exercise works your body up internally just as much as it does externally. Working out at boot camp in Gold Coast will provide you with rigorous training exercises, helping you to work each and every muscle of your body. There is a significant improvement in your metabolic rate. This in turn makes all your organs function properly. While exercising, your body temperature rises significantly.

boot camp in Burleigh heads

After you have completed the workouts at boot camp in Burleigh heads

the body’s temperature drops a little. This difference in body temperature before and after a workout has been proven to improve a person’s sleeping pattern and increase the length of “Stage 4” sleeping, a stage where the person has a deep uninterrupted sleep.

People suffering from insomnia invariably lead a sedentary lifestyle. Lack of sleep further aggravates their condition. Insomniacs who exercise 4 times a week with a boot camp in Burleigh heads have seen significant improvements in their sleeping pattern.

Insomniacs often have an improper increase and decrease in body temperature. This has been known to directly influence their sleeping patterns. Exercising in Burleigh Heads boot camps automatically improves the functioning of the body, allowing for a steady increase and decreases in body temperature, in turn improving the person’s internal metabolism.

The various aerobic exercises that you perform in a boot camp in Gold Coast will allow sufficient quantities of oxygen to enter the blood system, helping in normal and improved functioning of the brain which stimulates the entire sleeping pattern in humans. Exercising outdoor under sunlight is known to improve sleep patterns dramatically.

Exercising rigorously one or two hours before bed time will have negative effects in your sleeping pattern because your body temperature will be too elevated at that time hindering your sleep. A five to six-hour gap between exercising and bed time will allow for sufficient increase and consequent decrease in body temperature stimulating your brain to induce sleep.

Boot camps in Gold Coast make you perform various types of workouts which challenge every single muscle improving your metabolism. Exercising in boot camps helps you release your tension, stress, anger, etc. helping you have a stress free sleep.


Tips for Losing Weight Quickly and Safely

To put on an extra weight on the body is not good for your health. It may lead to heart problems, muscular problems and you may get tired very soon. Taking a few steps for weight loss is going to help you a lot. There are ways to do it through your everyday routine and they work! Here are some guidelines that are best for fastest fat loss.

Try to get a good night sleep

You should try to sleep at least 7 hours at night because not getting enough of it is going to lower your metabolism level which will only help in gaining more weight.

Maintaining your hours of sleep will help you to be in a good shape. check alta white teeth review here

Use rice bran oil and coconut oil for cooking

Using these oils while cooking your meal will keep a check on your cholesterol level. These are less greasy and they are rich in vitamin E.

These oils will be helpful in your attempt to bring about weight loss.

Take out some time for a walk

Make it a point to go out for a walk once or twice in a day as it will help you to burn out the fats. The place you choose for your walk should be less polluted and try to choose the morning or the evening hours to do this exercise because the environment is a lot calmer compared to the rest of the times in a day. Regular, brisk walking will surely help in maintaining your weight. Even better than walking are body transformations, these fitness programs yield better results than anything else I have ever seen!

Do not skip your meals

Consumption of food is not the reason that makes you gain weight. It has to be done in the right way because food is important for you to be healthy and alive. You can avoid oily food and you should make sure you are having a proper diet which will provide you with the nutrients needed by your body. Having your food at the right time will help you to stay in shape.

Drink a lot of water

Drinking water not only quenches your thirst but it also helps your body to flush out unwanted toxins and wastes which are not good for you. It will keep your body hydrated and also help you in maintaining a good digestive system. A proper digestion of the food you consume will help you in weight loss. However, you should avoid drinking water right after your meal.

Choose to drink green tea

try and make it a habit to drink green tea instead of your normal tea whenever possible because green tea is rich in antioxidants which will help your body to keep away the fats from accumulating. Therefore, it will help you to bring about weight loss.

Put these ideas into practice every day for maximum results. You can include them in your daily routine easily. These are safe to practice and probably the quickest way to bring about weight loss.

The cornerstone in weight loss is a good diet. First-time dieters should understand that dieting requires commitment and self control. Dieting is not about eating less. It is about eating more of the right stuff. While on a diet, food should not be viewed as a reward. Most people reward themselves by bingeing on their favorite food after a hard day’s work. While trying to lose weight, three meals a day is not even recommended. Instead, experts recommend having five to six, small but frequent meals throughout the day to keep your blood sugar level up and to keep you from overeating.

Certain types of food help you lose weight simply by increasing your metabolism. An increased metabolism results in more calories burned without having to exercise. Foods that are famous for their metabolism-boosting properties include caffeine-containing food, spicy food, and fruits like apples, berries (blue, black, and cherries), especially those belonging to the citrus family such as grapefruit, lemons, limes, oranges, and tangerines.

Coffee, tea, and chocolate all contain caffeine. Ingesting seventy-five to a hundred and fifty milligrams of caffeine (about two cups of coffee) increases your general metabolism for several hours. It does this by stimulating your body’s sympathetic nervous system response leading to an increase in your body temperature and breath rate. Coffee also contains antioxidants that help your body repair itself. While this may be good news to avid coffee drinkers and chocolate lovers on a diet, you should always keep in mind that the goal of dieting is to use more calories than you eat. Drinking mocha lattes and chocolate shakes throughout the day would not at all help you lose those pounds. What experts do suggest is switching to natural teas for your caffeine fix. Coffee and chocolate drinks usually have milk, cream and heaping spoonfuls of sugar added to them. Teas on the other hand, may be drunk with a twist of lemon or lime, yet another kind of food that helps you lose weight.

Last but not least, adequate hydration is important in any weight loss program. Dehydration actually slows down metabolism so drinking eight glasses of water a day is a must. Also, drinking a glass of water before every meal and taking sips of water after every bite helps you not to overeat. A consistent diet coupled with a regular exercise regime will help you shed those pounds before you know it.

Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on any health program.