Fat -Killer Workout

This is a very time-efficient and tough workout that only requires 4 minutes of your time. Well you can chose to do 8 minute if you want.
Okay this is how it works, do 20 second of Burpees and rest for 10 seconds.
(Note: Do your burpees on a grass patch that will reduce impact on your joints. Doing on hard surface such as concrete floor is going to kill your knees.)

After 20 seconds of break, do 20 seconds of push-ups followed by a 10 seconds rest.

Watch the video below on how to do the killer burpees


Watch this video below on how to do your push ups


Okay the whole workout go like this:

Set 1 - Do as many burpees as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 2 - Do as many Push-Ups as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 3 - Do as many burpees as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 4 - Do as many Push ups as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 5 - Do as many burpees as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 6 - Do as many Push Ups as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 7 - Do as many burpees as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

Set 8 - Do as many Push Ups as possible in 20 seconds
Rest - Do nothing for 10 seconds or jog for 10 seconds

And all this takes only 4 minutes but they're tough.
If you're fit enough, do 2 rounds (or 16 sets) for more fat burn.
Hey let me know how you feel after doing this.

Train hard and Train Smart
TC

New Coach: Danny Lum

Hey everyone! We have a new coach for the Bootcamp next week and he is Danny Lum. He is very experienced in fitness and graduated from The University of Western Australia with a Honours degree in Sports & Exercise Science. I had knew him back when I was in Singapore 4 years ago doing my ASCA Strength & Conditioning Certification course.
When I first know him, he looked very serious and yes he actually still look very serious. But when he start laughing or smiling it's kind of comical. So please poke fun at him when you see him at the camp.

More About Him
He was in the Commando and was very much involved in martial arts. Hmm...that's why he's so serious huh.
But don't worry about him been a commando, he won't get you to do crazy commando stuff.
He will give you a great workout experience because of his in depth knowledge about exercise science and the experience in fitness.

Train Hard and Train Smart
TC
Perth Women Bootcamp

Should You Consume Any Food after workout?

Yes you should after an intense workout like the one we have at Perth Women Bootcamp in College Park, Nedlands. And it would be best to have the post-workout food within 45 minutes after a intense workout. Why 45 minutes ? Well doesn't have to be exact. It's important to do that because research had found that the body absorbed the nutrients best during that 45 minutes. Anything roughly after that, the absorption will be sub-optimal. And you will be setting your body up in a catabolic state which will mean that your body will break down protein in your muscles.

This would be detrimental to your overall recovery because your muscles instead of being repaired for damage induced by the workout they further break down. The result is you never recover from the last workout when you start your next workout maybe 2 days later. Then it will get worse as you go on like this because your muscles are never repaired and you eventually becomes very tired and worse of all lower your metabolism. And lowering your metabolism will cause your body to gain weight easily and finding fat loss a challenge.

For effective fat loss and improved metabolism, it is paramount that muscle tissue is preserved as much as possible. And to do that, you got to have that post-workout recovery food to effectively help you take on the next workout with minimal fatigue and muscle soreness.

What is a Great Post Workout food?
The carbs to protein ratio should be 2:1. The carbs should allow quick digestion so that the protein can be quickly transported to the body for repair. The best form of protein recommended here based on research is Whey Protein Isolate because it is readily digested, absorbed and used by the body. How much protein then? Research indicate 14gram of protein and the carbs should be of low fibre content. Why low fibre? Fibre will slow down the absorption. But fibre should be included in every other meal to slow down sugar release so that your body can burn more fat as a fuel.

So What's the Take Home Message Here?
If you're working out hard and wants to see result and make your effort count, you got to consume a post-workout recovery food that is make up of protein and quick-digesting carbs. If not, what's the point of working out so hard when research shows that people who don't consume post-workout food end up gaining more fat, lower their metabolism, and recover slower.

Some suggestions: One egg white would give you about 6.1 gram of protein and a banana would give you about 27gram of quick digesting carbs.
If you find it hard to eat after a workout, you might look over what my friends at ProGrades have for you.

Don't just train hard. Train Smart!
TC
Perth Women Bootcamp

Making a Healthy Snack for Fat Loss

Hey this is something you wanna watch to give you an idea how you can really make a healthy and refreshing snack for maximum fat loss in less than a minute. Yes it's less than a minute. So no more excuses not to eat frequently because it can't take up much of your time and you don't have to be a great cook to make the wrap. Okay! I called it the "Perth Women Bootcamp Wrap.



The ingredients are:
Deli Turkey Breast (can be Roasted beef, grilled chicken breast)
Cherry Tomatoes (x 3)
Capsicum (1/4)
Alfafa Sprout (2 tablespoons)

You can't really go wrong with this wrap. You can bring it along to work and have it as a morning or mid afternoon snack.
If you find this blog useful, why not sign up for it on your right that says "Get Your Free Women Bootcamp Newsletter". And feel free to share this blog with your friends.

See Ya in the Camp!
TC
Perth Women Bootcamp