Burn Boot
Camp
LEANER.
FASTER.
STRONGER.
It's that (me of year again! Summer is right around the corner and maybe you're not quite beach body ready yet. Or maybe you want to take it to the next level and get shredded for bikini season! We've got you covered! Burn Boot Camp's annual 60-­‐days to Summer Challenge! This program is designed to get you LEANER, FASTER & STRONGER just in (me for the pool! Get ready to work because you've got to earn these gains! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 LEANER
Component #2 is designed to challenge you to get faster and improve endurance. Interval style cardio and sprint workouts target every major muscle group in your body which spikes that heart rate to burn body fat and get you shredded! STRONER
Component #1 NUTRITION! You can not out run your fork! You can kill it in camp 6 days a week and complete all the at home challenges BUT if you don't change your nutri(on mindset, you will not maximize your results. Period. Our newest Meal Plan has everything you need to Eat Clean the BBC way. FASTER
The Challenge
BBC Nutri(on & Fitness Challenge to get you summer ready in 60-­‐Days! Component #3 focuses on building lean muscle. The only way to do that is to strength train! Don't worry we'll li_ plenty of heavy weights at camp throughout the weeks but these at home strength workouts will help keep track of progress and challenge you to get be`er everyday. Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 LEANER
Core
The founda(on of the BBC nutri(on philosophy is ea(ng 100% clean, whole foods. Think the perimeter of the grocery store where the fresh fruits, veggies and lean meats live. The very first step into the BBC lifestyle is to detox and cleanse yourself of any processed foods, ar(ficial sweeteners and other junk-­‐
foods that are so common in the standard diet today. Mastering ea(ng all your calories CLEAN is the first step in adop(ng the BBC lifestyle. First ask yourself: “What is my goal?” then based on the answer choose the meal plan that works for you. Calorie Allotment for all Plans (never below 1200 cals): Weight x 10 (lose weight) OR Weight x 10 + 500 (gain lean muscle) CORE +
Macronutrients. The next step in the BBC nutri(on philosophy is to understand Protein, Carbohydrate and Fat ra(os and how they impact your body. This plan involves monitoring your calorie and macro intake the hit the correct % each day. These ra(os gives your body the right balance of fuel it needs burn body fat and gain lean muscle. This plan is perfect to get lean and as a long-­‐term BBC lifestyle! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 Elite
Aka Carb Cycling. This plan is for anyone looking to get shredded! Prereq: Must eat 100% clean and understand how to follow a macro plan. Carb cycling is an ea(ng plan with alterna(ng high-­‐carb and low-­‐carb days. On high-­‐carb days you’re stocking your body with “energy” so that on low-­‐
carb days your body burns fat, and lots of it! This pa`ern tricks your metabolism into burning a lot of calories. It’s an amazing and well-­‐proven process. But it takes dedica(on & consistency to see max results! Core
Eat Clean Train Dirty: This is the nutri(onal founda(on at BBC. Everything we do starts with living a whole food lifestyle. Whether it be macros or paleo or carb cycling it all starts here. Master this and you will see results and set yourself up to take it to the next level! EAT Less:
EAT More:
C R A P f o o d Carbonated Beverages. Soda/Diet Soda especially! 20%
Fruits & Veggies! Shop the perimeter of the grocery store on stock up on fresh 20%
fruit and green veggies! 45%
Refined Sugar & Flour. Anything containing white sugar and white 35%
processed flour. Ar(ficial Sweeteners. Equal, Splenda, Sweet n’ Low, etc are all fake chemicals and will not help you reach your goals! Processed Foods. Anything that comes in a package with a paragraph of ingredients. If you don’t know what it is… don’t eat it! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 Organic Lean Meat. Chicken, Beef, Eggs, Turkey, Nitrate-­‐free deli meat all 35%
excellent choices! GOAL = 100g of protein per day! Omega-­‐3 fa`y acids, nuts & seeds. Not all fat is equal! Stay away from bad fats from fried foods and make sure you are genng healthy fats into your diet. DRINK MORE WATER! Did you know 1-­‐
gallon per day can help boost metabolism, keep off hunger pangs and improve diges(on? All things that will help fla`en your tummy! Core +
MACRONUTRIENT NUTRITION 101: PROTEINS, CARBS & FATS ARE THE BUILDING BLOCKS OF NUTRITION. UNDERSTAND HOW TO EAT THEM AT THE RIGHT % AND YOU CAN TAKE CONTROL OF YOUR BODY, TURNING IT INTO FAT BURNING & MUSCLE BUILDING MODE! PROTEIN
FAT
Fat has a bad reputa(on! Fad diets and processed fake foods lead us to believe that if something is “low fat” it must be good for us, right? WRONG! A balanced whole food diet contains healthy fats from things like nuts, avocados, eggs, coconut and grapeseed oil. BBC Target à 20% 20%
45%
35%
CARBOHYDRATE
Beef, chicken, eggs, turkey, fish, etc. you must eat (or drink) protein. 45% of your calorie intake should come from protein. Why? Increased protein helps maintain the lean muscle mass you already have which increases your metabolism and rebuilds the NEW muscle you want to GAIN. This is a lifestyle not a fad “low carb” diet, so focus on ea(ng the right carbs at the right amount à 35%. The carbs to eliminate would be sugary/simple carbs, but you knew that already! The carbs to keep “in check” include complex carbohydrates like whole grains, brown rice and fruit. Yes that’s right fruit. Fruit is mostly sugar and sugar = body fat. Natural sugar is s(ll sugar and it s(ll makes you store fat if you eat too much of it. Carbs from green vegetables are free game! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 elite
Carb Cycle: Are you ready to commit to the Elite BBC nutri(on plan? Ready to get shredded? Then get ready to carb cycle. This plan takes dedica(on, commitment and consistency. Do this for 60 days and you will see results. carb cycling Macro Rules:
•  Calories intake remains consistent every day •  Lose Weight = Body Weight x 10 •  Gain Lean Muscle = Body Weight x 10 +500 •  BBC Carb Cycle rotates Low-­‐carb, Low-­‐carb, High-­‐carb days •  Low Carb = 50g Carbs •  High Carb = 200g Carbs •  Always consume Body Weight in grams of PROTEIN everyday •  Remaining calories should consist of healthy fats •  Low Carb = Higher Healthy Fat •  High Carb = Lower Fats High Carb
Re-­‐stock the body with clean carbs for energy
Why carb cycle?
•  High Carb days restock your body with energy in Low Carb
the form of “sugar” from carbohydrates. Body uses •  On Low Carb Day 1 – your body uses stored carbs stored body fat from the previous day as energy source and once as energy source depleted turns to stored body fat for energy •  Low Carb Day 2 aka FAT BURNING DAY! Body burns through the fat storage for energy! Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 Low Carb
Body uses stored carbs as energy source DISTANCE
FASTER
During the 60 Days you will focus on 4 different SPEED workout formats. What You Need: 1) Stopwatch 2) Running app or Stopwatch with an Interval senng 3) Scope out a place to run! Your neighborhood, around BBC, local track or even a treadmill ü  Running App: Run Keeper (see appendix for How To Guide) ü  Interval App: Interval Timer (see appendix for How To Guide) ü  Link to buy Interval Stopwatch Protocol will set a distance and you (me how fast you can get it done! Sprint, Jog, Walk whatever it takes. Enter your (me on the log. Goal is to beat your previous (me every workout. Interval Workout
Use a smart phone app or interval (mer to stay on schedule. Example: protocol says 3:1 which means RUN for 3 minutes and WALK 1 min for the full 15 minutes. Keyword: Run! Goal is to beat your DISTANCE every workout. Gear Shifter
3 speeds: Walk, Jog & Sprint! Take your interval training to the next level. Set your interval (mer for 1 minute then walk for the full minute, pick up to a jog for the next minute and sprint the last minute. Repeat 5 rounds for 15 total minutes and beat your total distance every workout. Hill Sprints
Find a HILL or steady incline about 100m (think the straight away on a track), SPRINT up the hill and jog back down. Take a quick recovery and repeat for the number of reps per the protocol. Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 Why strength train?
Lose more body fat! Cardio training alone may drop pounds on the scale but some of that "weight loss" is coming from muscle loss! Research show that strength training results in 40% higher pure body fat loss! Your clothes will fit be`er! One pound of muscle takes up 18% less “space" than one pound of fat! If you really want to change the way your body looks you need to focus on INCHES & BODY FAT % and not POUNDS. Gain confidence and reduce stress! Nothing like walking up to a weight rack and picking up a heavy set to make you feel like a boss! Challenge yourself and be proud when you hit your goals. You earned it! Healthier from the inside out. Li_ing weights can also strengthen your bones, heart and brain func(on. You will feel be`er, look be`er and become the best version of yourself. Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 Stronger
Strength training will be a combina(on of BBC workouts AND body weight strength & condi(oning exercises at home. What You Need: 1) Stopwatch / Interval Timer 2) Towel -­‐ going to get a li`le sweaty! Protocol
YOUR CHALLENGE: A`end 4-­‐6 BURN BOOT CAMPS per week AND the daily 15 minute max at home workouts Name & BBC Trainer:_______________________________________
Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 YOUR CHALLENGE: A`end 4-­‐6 BURN BOOT CAMPS per week AND the daily 15 minute max at home workouts Protocol
Sunday'
Monday'
Tuesday'
Wednesday'
Thursday'
Friday'
Saturday'
31'
JUNE'1'
2'
3'
4'
5'
6'
SUNDAY'PREP'DAY' Hill'Sprint'x'7'
Push'Ups'1min'x'8' Distance:'1'Mile'
Half'Burpees'1min' Interval'Run'4:1'
250'Russian'Twist'
(1'min'rest)'
x'8'(1min'rest)'
(2sides'='1'rep)'
Post'to'IG!'#bbcLFS' Best'Time:'
Time:'
Total'Distance:'
Record:'
Record:'
Time:'
7'
8'
9'
10'
SUNDAY'PREP'DAY' Tri'Push'Up'1min'x' Gear'Shifter'Run'
Jump'Squats'1min'x' Hill'Sprint'x'8'
8'(1min'rest)'
8'(1min'rest)'
Post'to'IG!'#bbcLFS'
Total'Distance:'
Best'Time:'
Record:'
Record:'
14'
15'
16'
SUNDAY'PREP'DAY' Interval'Run'5:1'
Push'Ups'2min'x'5' Hill'Sprint'x'8'
(1'min'rest)'
Post'to'IG!'#bbcLFS' Total'Distance:'
Best'Time:'
Record:'
21'
250'Mountain'
Climbers'(2=1)'
Time:'
'
22'
'
'
'
17'
12'
13'
Full'Burpees'2min' 250'Leg'Drops'
x'8'(1min'rest)'
Time:'
Record:'
18'
19'
Half'Burpees'2min' Distance:'1'Mile'
250'In'/'Outs'
x'5'(1min'rest)'
Time:'
Time:'
Record:'
'
'
11'
'
'
'
'
'
'
BODY DIAGNOSTICS
Day 1
Day 60
Weight:________ Body Fat:_______ Bu`:________ BMI:___________ Leg:_________ Waist:__________ Arm:________ Weight:________ Body Fat:_______ Bu`:________ BMI:___________ Leg:_________ Waist:__________ Arm:________ Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 20'
APPENDIX
Download the Lose It App to create a daily food journal based on your food plan (Core, Core + or Elite) Use the Burn Nutri(on Menu for Done-­‐For-­‐You Meal Ideas! Sample meal plans
Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 How to Guide for Recommended Apps: ü  Lose It – Custom Food ü  Run Keeper ü  Interval Timer APPENDIX
Lose it – Create Custom food
Lose It – Create Custom Food: Download the free app then click on “Me”. Tap Custom Food then enter the recipe name, calories and macros per the BBC Meal Plan Menu. Tap “Add”. Then return to your food “Log” to add to your daily sheet. Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 APPENDIX
How to Guide for Recommended Apps: ü  Lose It ü  Run Keeper ü  Interval Timer Run keeper - free
Run Keeper Set Up: Download the free app then click on “Start”. Tap “No Workout” then “Add New Workout”. Create the 3 workouts shown above for your speed training protocols, 1)  Distance 1 Mile – set “new ac(on” to 1.00 Mile Fast. Add 5 min warm up. 2)  Interval – set “new ac(ons” to 3mins Fast & 1min Slow (walk). Repeat 3x and add warm up 3)  Gear Shi_er – set “new ac(ons” to 1min Slow, 1min Steady & 1min Fast. Repeat 4x and add warm up Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078 APPENDIX
How to Guide for Recommended Apps: ü  Lose It ü  Run Keeper ü  Interval Timer Interval timer- free
Interval Timer Set Up: Download the free app then click on the stopwatch icon. Rename to 30sec/1min, turn off warm up then tap “Interval Cycle.” Set to 5-­‐sets star(ng with High. Set the high intensity to 30sec and Low (recovery) to 1 min. 1)  Repeat set up for 1min/1min x 5 sets, 30sec/1min x 8, 1min/1min x 8, 2min/1min x 5 and 2min/1min x 8 2)  Note – free version does not save mul(ple workouts Burn Boot Camp Headquarters 311 Gilead Rd Huntersville, NC 28078