Boot Camp and Health Food Tips

A few More from Boot Camp

Yesterday was an upper body training day @ Boot Camp Las Vegas. Here was the routine:

• Start running about 1 mile. 
  
• Have stations preset before run they are as follows. 
• Pull Ups: Do as many pull ups as you can for 2 minutes..You can rest just try as many as you can. 
• Dips: Do as many dips with the feet off the ground for 2 minutes
• Booso Ball:Get you back propped on something if you don't have a Booso Ball, and crank out as many military presses as you can with 15 lbs free weights for 2 minutes. 
• Military Press: Stand Up and grab either the same free weights (if your not totally pumped and dizzy) or some lighter 12 or 10 lb free weights. Crank out as many military presses as you can in 2 minutes. 
• Bicep Curls: With the same weights do as many Bicep Curls as you can within 2 minutes. (remember keep you elbows at your side, to isolate your biceps)
• Push Ups: Do as many push up as you can on a flat surface for 2 minutes
• Sit Ups: Do as many sit ups as you can on a flat comfortable surface for 2 minutes. (Best to have a buddy holding you feet). 
• Dips: Do as many dips on a bench with your feet at 90 degrees for 2 minutes. 
• At this point you are probably gonna be worked. A 1 minute span between each work out is tolerated. 
• When you complete the last set of dips Lay on your back. Keep your feet six inches off the ground along with your arms. Hold for 20 seconds or till it starts to become hard. 
• Roll onto your right side and hold your feet and upper body up in the air. This will work your obliques. Hold till it is hard. 
• Roll onto your Stomach and hold your legs up and arms up looking forward with your butt tightly flexed to keep stable. 
• Roll onto your left side and squeeze those opposite obliques, just as above. 
• Repeat till in original position. 
• Lay on your on your back and bring your feet and back up just like you were in a reclining chair. Go back and forth (legs out upper body back, and legs in and upper body up) just like you were in a reclining chair. 
• Do the Bicycle on your back for 2 minutes. 
• REPEAT!

Some interesting Health Food Tips: 

23 Really Good Fat fighting foods: 

Avocados: Low fat diet? Eat an avocado to decrease injury and strengthen joints and tendons

Whole Grain Bagels: Want a steady flow of energy before a workout? Eat a friken whole grain bagel. 

Bananas: Replaces sweat loss and fluid absorption. Also has a lot of energy fo' real son. 

Leafy Greens: Spinach, mustard Greens and other dark greens are full of fiber, vitamins and antioxidants. 

Cinnamon: Eating Cinnamon with food helps metabolize sugar! Excess sugar leads to fat, so add it to your cereal and fo' sho with your protein shake. 

Low-Fat Cottage Cheese: 1/2 cup serving heals the muscle tissue that has been torn during workouts. 

Cranberries:Pre- or post- workout pack of carbohydrates. Also Proanthocyanins help with urinary tracts.

Eggs: Eggs are good for brainpower and plus is a good source of Iron. 

Oranges:Rich in Vitamin C, they help repair muscle tissue, they contain Colagen which keeps bones strong and firms skin. 

Garlic and Onions: Eat your salsa Boy! It breaks down fatty deposits in the body and helps against diseases of the heart and other illnesses. 

Salmon: Good for heart health but now monounsaturated fats and omega 3's help lessen abdominal fat, so ladies looking to flatten their stomach, eat more salmon!

Berries: The deeper the color, the healthier the fruit. 

Carrots:Half a cup just has 35 calories but provides energy to the muscles and potassium to control blood pressure and muscle contractions. 

Grapefruits: Eating a grapefruit before meals decreases insulin levels for up to two hours after eating..They could be better than dieting alone. 

Olives and Olive Oil: They reduce your craving for junky foods and keep yo' ass feeling full. 

Whole Grain Cereal: Eating whole grain cereal before workout. The healthiest brands contain endurance boosting complex carbs and muscle building proteins.  Fuel up with a 200 calorie snack: 3/4 a cup of whole grain cereal with 4 ounces of fat free milk. You'll work out harder and longer and won't overeat afterward. 

Oatmeal:Eat the unsweetened kind and you will have  a lot of energy and reduces your cravings for fatty foods. 

Ground Flax-Seed: They help escort fat soluble toxins out. During endurance sports it is bad to have digestive issues. Like running and having to poo? Just isn't that fun. A daily dose of 1-2 tablespoons tossed in cereal or on hummus with tomatoes nets you fiber son!

Peanuts: Raw unsalted kinds provide extra fat for endurance sports by giving the muscles extra energy to burn up front so that they can spare glycogen stores for later. 

Potatoes: A small baked potato with some salt is the perfect meal for electrolyte replacement. 

Chicken: LADIES! Chicken Thighs or turkey are significantly less fatty than red meat yet has all the iron, zinc, and B vitamins that women need!

Hummus: Helps fight Breast Cancer, but also has great Complex Carbs, proteins and unsaturated fats! All the right elements to fuel activity. 

Chocolate Milk: Chocolate Milk has Calcium but it has also been proven that within 20 minutes of workout Cocoa is just as powerful as commercial recovery drinks. 

I hope you enjoyed my insight into eating foods that cut down the fat and increase your power during a workout..All of it is real healthy. Eating these foods help your liver which is the organ that metabolizes fat. Also Cut down on the Alcohol, drink healthy if you do, Good beers and Good Wines, and in moderation of course. Live Long and Prosper!