Of course with the intensity of the bootcamp you will see quick results, but we want you to maintain or even progress beyond this weight loss. The intensity of the bootcamp cannot be sustained indefinitely especially without the luxury of Sensei Lisa or Lahra on hand to shout and motivate us.
Realistically if you are not on a bootcamp, a sustained weight loss plan should take around 2 months to see any significant improvement( longer without exercise). So you must be patient and consistent with yourself and do not have unrealistic expectations.
We would encourage , that after bootcamp you would engage in some sort of regular exercise and practice sensible eating habits and will continue to see improvements in your physique. Remember though exercise caution if you are not used to being so physically active and if you have an injury, or health condition, are extremely overweight or are older than the age of 35. Most things can be worked around though, so use common sense, advice from your GP and our trained team of Instructors.It is easy to become a bit obsessive with the scales when on a weight loss plan, but scales can only tell you part of the story.
They cannot tell you if you have in fact lost water weight, lost fat or muscle. They also cannot tell you if lost water and fat have been replaced with muscle which is better in the long-run. So other options can be employed to get a clearer picture in how your body shape is changing and how those numbers on the scales don’t give the full picture.
This is used to get a general idea of the Body Mass Index of person using their weight and height as an average within the context of a general population. It is useful when dealing with large groups of people for statistical purposes and is more telling than weight from the scales alone as it takes into account height too. The problem is it does not differentiate between muscle and fat weight, therefor can be misleading. Many a story has been told of people outraged as they have been classified in the obese section and they are clearly not. This usually happens to Atheletes or Body builders but can on occasion happen to others especially if they have “dense bones”.
BMI 25-29.9 = Overweight
30 + = Obese
35 + = Extremely Obese
Nutrition For Life (Hark and Deen 2005) Say having a BMI over 25 leads to an increase in LDL total cholesterol and blood sugar levels and the risk of high blood pressure also increases.
Waist to hip Ratio.
A good indicator is your body shape, really just where exactly your fat is distributed. An excess of Abdominal fat greatly increases the health risks than say for a woman who is pear shaped. Waist to hip ratio can be a better indication in health terms than weight alone.
Being apple shaped carries a greater risk due to the increase of fat near the internal organs and cardiovascular risks in particular are increased. These risks begin with a waist circumference
For Men – Above 94 cm(37 inches)
For Women – Above 80 cm (32 inches)
The ratio of waist to hip is the circumference of the waist as a proportion to the hips, this too can be used as an indication of health
For men +0.90 WHR
For women +0.85 WHR
So two different people can weigh the same but have two different WHR indicating differences in body fat presentation OR can have same WHR but be two different heights/weights. All you need for this is a tape measure and a calculator.
Digital Analysis Scales.
There are scales available (we have a set at the club) that can measure your weight, Muscle mass and how much water you carry and how heavy your bones are. These can be great for getting an idea of your bodies composition and the changes occurring due to exercise. However do not be too reliant on them. As it is an electromagnetic current that passes through your body it is subject to many variables that can affect the results. In general can be good to get an overall picture of changes as long as you try to use it under the same circumstances each weighing i.e in mornings before breakfast.
These are a preferred method of accurately measuring body fat for Body builders and Athletes or models. They can be incredibly accurate id done correctly. You have to pinch and measure certain areas of the body to get an idea of body fat percentages. You also have to use charts to work-out how much lee-way to give on Age and Gender and accuracy depends on the person measuring.
Look at your body in the mirror, how do your clothes fit? Do you feel better in yourself, fitter and stronger? If so it is usually a good indication of health. Are you walking straighter, with better posture (which is slimming) due to a strengthened core through exercising.
Don’t get fixated on the scales, they tell only part of the story. You can use any of these methods to chart progress but in the end its how you feel and your health that counts. Weight can fluctuate daily which is you are better to do it under the same conditions each time and also why you cannot too hung up on what they say and obsessing over them won’t change a thing.