Body Fat Calculation Chart (Page 2 of 3) in pdf

Basic Nutrition for Boot Campers

Food = Energy

A workout with Boot Camp Las Vegas can potentially burn 500-900 (maybe more!) calories an

hour depending on your gender, body type, how hard you work out, and what groups of muscles you are

targeting that day. Typically to lose weight the goal is to maintain a deficit of about 500 calories. For

example if you burn 2,500 calories a day you would only eat 2,000 calories.

On days that you go to Boot Camp you should be consuming more food to keep your metabolism and

energy level up. If you do eat too little, especially when you are working out, your body will try to

preserve as much energy (i.e. calories) as it can because it isn't certain when or how much food it will get

next. This prevents you from pushing harder, you run out of energy much faster, and your recovery times

between exercises are slower; you can't get a very good workout this way and therefore you aren't burning

many calories! A great pre-workout snack is a banana with 2 teaspoons of peanut butter (complex

carbohydrates with protein). And don't forget to pre-hydrate!

Breakfast

You have probably heard all your life breakfast is the most important meal of the day. Aptly named, it

implies that you are "breaking the fast" because depending how long you sleep you haven't eaten in 13

hours or so. If, after 13 hours all you give your body to live, work, and think on is a cup of coffee it will

start preserving its energy instead of readily spending it. So I recommend you eat at least 500-600 calories

at breakfast. A few healthy options are:

- 2 eggs, fresh or frozen spinach, and 1 oz cheese on a Whole Wheat tortilla and a cup of yogurt with fresh fruit. ~

565 cal ~ 7 g fiber

- 1/2 cup of Steel Cut Oats made with 1 cup skim milk, a banana, and 1 Tbsp brown sugar, and an apple with 1 Tbsp

Peanut or Almond butter. ~ 560 cal ~ 12 g fiber

- 2 pieces of 100% Whole Wheat toast with 2 Tbsp of Peanut or Almond butter with 1 tbsp jelly and an orange. ~

550 calories ~ 11 grams fiber

There are lots of different options for breakfast but always eat whole grains and lots of fiber.

Fiber

By eating a diet high in fiber sugar will slowly enter your blood stream to give you longer lasting energy.

Fiber is a mostly indigestible part of food that helps "move things along" in your digestive tract; it helps

your heart and keeps you feeling sated for longer. Ideally an adult should eat 26-35 grams of fiber a day.

Fruits and vegetables have lots of fiber and few calories you should eat as many as you can, at LEAST

one serving of them per meal preferably two or more! A another good way to achieve your fiber goal

is change any grains (bread, rice, pasta, cereal) that you regularly have in your diet into whole grains.

-Brown rice has more fiber and nutrients than white rice, the same with whole wheat pasta vs. regular

pasta.

-Buy cereal with 6 grams of fiber or more per serving and always buy bread that says 100% Whole Wheat

on the package.

Once you make the switch you won't have the bloated, full feeling you get from eating other white breads

and pastas.

*CONFIDENTIAL FOR BOOT CAMP LAS VEGAS CLIENTS ONLY*

Body Fat Calculation Chart Page 2