My CrossFit gym started a new boot camp series called The Get Fit Challenge. It’s a 6-week program that focuses less on lifting big weight and more on body weight/lighter weight and endurance performance. I’ve been slacking with lifting the last month and a half. My strength and numbers have plummeted and unfortunately, as a result, so has my muscle tone. My goal for the end of this bootcamp is to be excited about working out again and not be so easily fatigued.
Sports bra here | Dolphin shorts here | Water bottle here | Shoes here and here
We took body composition tests before we began the workshop. My current numbers are as follows:
Weight: 109.3lbs || Amount of water in body: 57.5lbs (should be 59.95) || Body fat: 28.2% or 30.8lbs || Dry lean mass: 20.9lbs
For my age (26 years old), my body fat percentage should fall between 18-28%. When I was lifting a ton, I was sitting at around 21%. Although I’m way skinnier now, all that muscle turned back into fat. I couldn’t believe that I increased my body fat by over 7%. NOT OKAY.
My goal for the end of this bootcamp is to drop 3% body fat and be at 25%. I am over lifting heavy – my goal is to stay my current size but to gain back some muscle tone. I’m okay with my body fat sitting in the mid 20’s, as long as I am pleased with my physical appearance! I want to be more energized, still feel good, but definitely regain some tone back.
This week, our workouts were circuit and endurance based. Each workout consisted of 5 stations that each had a different movement/workout. We hit all 5 stations for a minute each and repeated the circuit 3 times for a total of 15 workouts. We were only allotted 1 minute of rest in between each circuit. There was no resting during the circuit between each station. We would finish with 4 rounds of some muscle concentration. It’d consist of 2 different movements. I.E. On Monday, we did bicep curls straight for 1 minute then straight into tricep dips straight for another 1 minute. Repeat 4x.
There isn’t a ton of weight lifting involved but I do hit the gym during the day for that. I definitely utilize the bootcamp for increasing endurance and doing movements I’d be too lazy to do myself at the gym. I love the environment of a group workout. It keeps you accountable and motivated. It’s definitely not a competition atmosphere but everyone is there to work their body as hard as they can! I was lucky enough to convince two of my bridesmaids, Paige and Amanda, to do the bootcamp with me as a form of bachelorette and wedding motivation! I’m so happy they joined because it allows me to see them everyday. We all have pretty conflicting schedules so it’s nice that I’m allotted a couple hours a day to hang and work out with my best friends!
We were also given some meal plan tips: Lean protein, good carbs, and healthy fats.
Proteins: chicken breast, salmon, lean ground turkey, extra lean beef, egg whites
Carbs: Dave’s kill bread, sweet potato, quinoa, brown rice, protein pasta
Good fats: avocado, nuts – mainly almonds, feta cheese
The key and goal is to eat 5 smaller meals per day – one every 2-3 hours to maintain and rev up your metabolism. Hit most of the carbs in the morning. As you progress by meal throughout the day, the amount of carbs should be reduced so that the later meals would have small amounts of carbs. If you don’t hit your protein goal (for those who macro count), chug a protein shake at night – one to two scoops depending on how much you need!
I’ll be doing a check in sometime this weekend to keep you guys updated with my numbers! Operation abs is in FULL EFFECT!
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