Exercise Nutrition (Diet)
On this page is a simple program that you can use to help you set and monitor your fitness and weight loss goals. It's a good resource to help you work out the calories you need per day, both to lose weight and more importantly to sustain your new weight once reached.
Boston Boot Camp - Calorie Calculator
Getting your diet right is a vital part of any fitness and weight-loss plan. Many people go on diets with the aim of reaching a certain weight but don’t have any plans or ideas about how to maintain their new weight. This is why diets by their very nature fail - they are cyclical in nature; you diet, you lose weight, you put weight back on etc.
Rather than reducing calorie intake to reach a particular weight/goal in a particular time a more far-reaching solution is to determine the weight you want to be coupled with your long-term lifestyle in terms of activity and then set the number of calories you need to maintain this weight to be your daily intake now. Overtime your body will naturally adjust your weight to match the new calorific intake. To speed up the process you can engage in our Boston Boot Camp and start burn away the extra weight you wish to lose knowing that you will have enough calories/energy to manage and complete your exercise goals. This means you’re body will not go into “starvation” mode and you will not deprive it of the energy itneeds in order to do the fitness workouts, which are needed to help speed up your fatburning and improve your fitness.
Too many people drop their calories and uptheir work-outs only to find they are hungry and fatigued and eventually unable to put in the effort to achieve their goals. Fill out the form below to calculate what calories you need for your new weight and how long it would take to get there by diet alone.
Boot Camp Boston - Interpreting The Results
Calories Currently Needed
For the body to maintain a certain weight, muscle density etc it must be given a certain amount of food. This food is made up of fat, proteins, carbohydrates and alcohol. If we assume that a person’s body will always carry a certain level of “acceptable” fat – you will never eliminate fat totally as even the skinniest person will have a significant percentage of body fat – then there is an optimum level of calories that need to be derived from fats, proteins, carbohydrates etc.
To maintain your current weight you have to consume an appropriate mix of calories from these various sources. Together they make up the number of calories needed to sustain your current weight in a healthy manner. If you keep consuming more than this level of calories at your current fitness/activity/exercise rate you will continue to put on more weight. If you reduce the amount of calories (all other things being equal in your life) you will start to lose weight. However you may find that if you do this drastically you will be hungry and fatigued and not able to maintain an exercise program. We want you to be in your best state when you start our Boston Boot Camp.
Proposed Calories Needed
If you wish to reach and then stay at your proposed weightand activity level this will be the number of calories you need to consume each day to maintain your “new” weight. If you start consuming this level now it will be enough to maintain your “new” weight at your proposed activity level when you get there. If you start eating at this level now you will find that when you start your exercise program/boot camp you will have the right amount of calories to complete the Boot Camp Program and for your body to recover.
This is simply the daily difference between what your body needs now and what it should need at your new weight. If you are consuming in excess of what your body needs now to maintain its current weight you will need to drop these additional calories as well e.g. if your body currently requires 2500 calories per day and 2250 in the future, yet at present you are eating 3000 calories a day, you will need to reduce your deficit 0f 250 (2500 - 2250) by a further 500 (3000 - 2500).
Time To Lose
If we assume that every pound of weight you want to lose is a pound of fat then this is the number of weeks it would take for you to get to your ideal weight, without any excess dieting or exercise i.e. if you simply re-adjust your calorific intake to what you need to manage your proposed weight this is how long it would take without making any other changes in your life - such as starting an exercise program like a boot camp.
If you exercised more you could increase the speed at which you reached your proposed weight i.e. if you doubled your “Deficit” calories by exercising more you would half the time it would otherwise take to reach your proposed weight/goal. This is where the real benefit of Boot Camp training comes in.
We can more than double this figure, each time you train with us, meaning that if you keep your calorific intake at your “new”/proposed level and exercise you can seriously reduce/cut in half the time it would take you to achieve your goal.
Calories You Need
Not all food stuffs are created equal, nor does the body require the same amount of food from each source e.g. it requires different mixes of proteins, fats and carbohydrates for different levels of activity. Different food types have differentcalories i.e.:
- Fat - 1 gram = 9 calories
- Carbohydrate - 1 gram = 4 calories
- Protein - 1 gram = 4 calories
- Alcohol - 1 gram = 7 calories
Without simplifying things too much Carbohydrates are needed as an energy source for aerobic activities, such as running and cycling etc. They are needed to burn fat, so if your diet does not contain enough carbohydrates you will struggle to lose weight. This is why it is important to have enough carbohydrates in your diet.
Proteins are used to build muscle and carry out the necessary "maintenance" and "repairs" to your body that are needed when you undertake any physical activity. Building muscle doesn't require that you bulk up, rather that your muscles get stronger as a result of exercise - this may mean you are able to run faster and further rather than simply be able to lift more weight.
The body doesn't require alcohol in the same way that it requires fat, carbohydrates and protein but a drink in the evening that calms your nerves, relaxes you and reduces your stress can be an extremely important part of a healthy lifestyle and at the end of the day that is what we promote at our Boston Boot Camps.