Whilst our Complete Bootcamp is a great way to get fit and tone up quickly (Even if I do say so myself!) it can be a pretty exhausting month for some!
In fact, come SHOK week, (Week 4), many bootcampers are approaching Bootcamp burnout wondering if one bootcamp is all they have in them!
Now that’s no good is it! (After all most of our subscribers have been Bootcamp for over 2 years!)
So how do we avoid Bootcamp Burnout and stay fit and lean for the long haul rather than just a few weeks?
Here are my top 3 tips…
Tip Number 1 – Get More Sleep
“There is only one thing that people like that is good for them; a good nights sleep!” Edgar Watson Howe
A recent study in America found that nearly 55% of people were in fact suffering from sleep deprevation of some kind.
Of all the sexy food and exercise tips you can adopt, nearly all of them are redundant if you are simply NOT GETTING ENOUGH SLEEP. After all, BED TIME is when your body does the majority of it’s physical repair and recovery.
Cut back on your Sleep time and your chances of fatigue, injury and illness are going to go up considerably.
If you are feeling tired fatigued and a little woozy simply get to bed earlier. If your lifstyle permits it (work from home or stay home mum) then a mid afternoon nap can work wonders for many, just type Polyphasic sleep into google and look at the research!
For more tips on better sleep type “Sleep” into he search engine on this blog.
POST Exercise Nutrition
Carbohydrates and protein help your body recover faster and provide the energy you need for your next workout. Carbohydrates in particular are converted into glycogen (Stored energy in muscles) as opposed to fat, nearly 150% quicker in the 90 minutes after you have exercised.
The trouble is, that often after a tough workout we miss this opportunity to effectively replenish the body’s reserves and rush straight to the office, or over indulge on poor quality refined carbohydrates and sugar.
In the 60 minutes after your exercise session you need to make the following three things your priority in order to avoid Bootcamp burnout.
Adequate Rehydration
Failure to rehydrate after a workout can leave you feeling listless and can slow down your recovery speed significantly. For every 1lb (1/2 kg) of weight lost during your workou, you should be execting to drink around 750ml of water. This is why drinking DURING a session is so important. (Otherwise you are likely to under drink after the session leaving you dehydrated for the rest of the day)
Replenish Carbohydrate stores
Quality is more importantly than quantity for Bootcamp style exercise. Whole foods and such as fruit and complex carbohydrates are more preferable to SPORTS DRINKS but make sure you get them in within 30 minutes of the workout itself.
If you have no appetite after an intense session then a smoothie or juice are a good alternative, ideally taken with a few nuts and water.
Good quality Protein
Animal based foods such as dairy and meats will have your most complete sources of protein, although good vegetarian sources are nuts and quinoa and some combinations of grains and pulses.
Some good examples of after training snacks are Yoghurts, egg / meat sandwiches / high quality protein shakes
IMPORTANT NOTE
Many people have little appetite in the 30-60 mins after an intense exercise session. For these reasons a liquid protein shake is a
Say Yes To Less – Create the TIME for recovery.
If the extra burden of exercise has made your life EVEN busier than it already was then you need to say YES to LESS.
Saying NO to the less important things in your life is what seperates those WITH TIME from those WITHOUT!
After all, as the great motivational Speaker Zig Ziglar once said, “You can have ANYTHING you want, You just can’t have EVERYTHING!”
After all, we all have exactly 168 hours to play with every week, yet some people don’t have the time for exercise. What they really mean is that they value OTHER things higher than their own health and vitality.
Here are a few of the things I have said started to say NO to in order to create the time for more exercise and fun in my life.
- Daily To Do Lists longer than 5 items (There are NEVER more than 5 things that simply MUST be done TODAY)
- Answering emails before I have written at least two.
- Answering email more than twice a day
- Watching conventional TV (Watch the iplayer of Sky plus instead – less time wasted on poor TV)
- Traveling to a gym (Home workouts or a trip to your local park are quicker and more effective)
Urban Vitality
