Tag Archives: gay boot camp

33 Ways to Drop 10 lbs

We’ve officially hit 90 degrees! I would say that the countdown to get your bod “SUMMER READY” is rapidly closing in! PRIDE is a few short days away and FIRE ISLAND is a callin!

As you know by now, at Gay Mens Boot Camp we are 100% against quick fixes and last-minute weight loss cram-sessions.

To fast track results for you guys, I thought I would cut through all of the crap out there and give you a compilation of our TOP 33 ways to lose 10 lbs, how to better conceptualize a healthy lifestyle, & how to stop believing it’s all about will power.

It takes eliminating outdated & antiquated beliefs about weight loss and incorporating a combination of positive habits and influences to get fit, drop the fat and keep it off.

So, please read #1-33 as :

that will, if slowly worked into your life, help you drop the 1st or the last 10 lbs!

1. Measurement = Motivation. Replace self-discipline with DATA. Seeing progress in change in #’s makes repetitive tasks of workouts, cooking meals etc fascinating! A few suggested measurements to take: Circumference, heart rate w/ daily tasks & exercise or even time to complete 20 pushups, for example. This creates a positive feedback loop that makes the ACT OF MEASURING more important than what you are actually measuring.

2. The more you have yo-yo dieted & have gone on short-term exercise binges, the less likely you will see the # on the scale change when you begin to exercise. But don’t be discouraged! It’s the all important body composition (not “weight”) that will actually change (ie decrease in fat, and increase in fat burning lean muscle.) It’s common to drop an entire pants size and not see the # on the scale budge! (see #13.)

3. START with realistic GOALS that have a deadline, are measurable, and specific! Short term goals should be tangible behavioral modifications like “I will pack lunch for work 4 out of 5 days this week”.

4. Modify ALL restaurant orders, even if it costs extra. (Consider it your flat belly tax.) Grilled, not fried. Substitute steamed veggies for french fries. Dressing and marinades on the side. Whole wheat version of everything bread, wrap, rice etc.) IT ALL ADDS UP!


5. FASTEST WAY to get your eating in check: SLOW DOWN.
Eating slowly makes you more conscious of what you are putting in and can cut consumption by more than 1/2. FACT: it takes 21 minutes for your body to recognize that you are full.

6. Cook for “+1” tonight & save time tomorrow. At dinner, make your usual veggie, lean protein, and whole grain carb meal…but make an extra serving. Pack the other in a tupperware and you’ve got your healthy lunch ready for tomorrow!

7. Stop shooting for PERFECTION. It will never happen. You will just drive yourself crazy and fail big time. Forget bullet points on the science of carbs and heart rate and exercise. Just do 1 thing tomorrow a little BETTER than you did today and mind what’s going in your mouth. Without trying too hard, you will inevitably improve on every level!


8. Doing ab exercises alone will NEVER get rid of extra belly fat. You must CONSISTENTLY combine cardio, metabolic strength training and a clean diet in order to lose the fat around the middle (and all fat for that matter.) Just focus on improving on 3 different exercises and as performance increases, FAT will decrease!

9. FAIL FORWARD. Don’t ever be afraid to make mistakes; consider it a way to gain valuable experience. Each attempt gets you one step closer to finding what will work for you and makes you 1 step ahead of that person who was afraid to act at all.

10. Avoid the “rookie trap” of giving up too soon before results set in. Recognize that you are on a lifestyle change, not instant gratification. Expect approx 1-2 Lbs/Week for long-term adherence. Focus daily energy on completing workouts/packing meals/sleeping 7 hours VS “how fast can I drop 20 lbs that took me a year to gain.” The later is a recipe for failure.


11. Always seek out easy cooking alternatives that can cut calories/fat/sugar by more than half. Ground Turkey vs Ground Beef, 0% Greek Yogurt vs Sour Cream, Apple Sauce vs Processed Sugar, Baked Sweet Potatoes vs French Fries. Small decreases ADD UP: save 500 cals/day x 1 week = 1 Lb of fat lost!

12. SCHEDULE a CHEAT MEAL 1x/week. (Always mind portions though.) This keeps you motivated to stick a clean eating plan, it CURBS CRAVINGS and is the best long-term strategy for a HEALTHY LIFESTYLE rather than short-term crash-diet.

13. STOP WEIGHING YOURSELF. The scale is THE WORST barometer of success or failure of your diet & exercise program. The scale CANNOT tell when you drop 5 lbs of unwanted fat and gain 5 lbs precious lean muscle. Use how your clothes fit or circumference measurements instead!

14. PLAN your meals for the day…IN ADVANCE. Magic word? PLAN. No last-minute guessing, NO emotional stress driven decisions. NO starvation induced binges. Make choices before the damage is done. Fastest way to correct behavior is to be conscious of actions in REAL TIME, not after.

15. Do cardio & strength at the same time. Go out for a run, 3 different times stop and do 30 seconds of each: Squat, Pushups, Step Ups, Dips. DOUBLE the workout, IN HALF THE TIME!

16. Know your weaknesses….and OWN ’em! Logic & will power will often fail you. Never end up making it to the gym after work? OK! Stop beating yourself up and come up with a conscious solution already! Schedule morning workouts with a trainer, a boot camp, or with a friend!

17. Create a VISION of where you want to be + Take MASSIVE Action = Live your dream.

18. Calorie burnage is cumulative. Being that it’s the “end of day totals” that count, always seek out ways to do a lil bit extra! E.g. Get off the train a stop earlier. 2) Use the b-room on another floor and take the steps 3) WALK 20 mins to a farther lunch spot OR walk 20 minutes after you finish.

19. Greatness is, by and large, a conscious decision.

20. Get 7 hours of sleep. Getting too few hours increases CARB CRAVINGS, increases risk for heart disease, screws with weight loss hormones, and makes you 4 TIMES more likely to be overweight! For max benefit, experts suggest hitting the hay earlier, rather than sleeping later.

21. Fall in love w/ your nakedness. Look in the mirror & focus FIRST on your favorite body part. Don’t pinch your least fav. Say out loud, “I love my _____.”

22. THINK about (and become) the person you want to be. Whatever life-situation you find yourself in is merely a reflection of what your subconscious mind repeatedly thinks about. Quit calling yourself the “chubby guy,” or “unmotivated” and start thinking about and believing that you can be whatever you want to become.

23. Set it and forget it! Forget the “big picture” day-to-day. Yes it is imperative to create a long-term goal, but then please tuck it away. Your daily energy is better spent on packing healthy lunches, controlling stress reactions, completing daily workouts, and sleeping 7 hours.

24. Paint-by-numbers SUCCESS: 1 Day at a time. 2 People to support you. 3 Goals/month. 4 Pieces of fruit/day. 5 Vegetables/day. 6 Meals/day. 7 Days of activity/week. 8 Glasses of water/day. 9 Different exercises/workout. 10 minutes of meditation/day.

25. SPICE IT UP to make healthy unprocessed food taste delish! Keep garlic, salt-free spices, onions, and tons of lemon handy. Once you detox from mainstream packaged/processed crap you will NEED those spices!

26. Don’t sweat the small stuff. When you are committed to a lifetime of healthy living, inevitably you will skip a few days or even a weeks worth of workouts. Who cares, so what?!

27. If it seems too good to be true… it probably is. NO ONE with a sick body has ever achieved it in a short amount of time or without healthy diet and exercise habits.

28. Fat can be contagious. You are more than 2x as likely to become overweight if your friends or partner is overweight. Search for comrades that support and enable healthy habits. Find a workout group or team of like-minded goal oriented men.

29. Eat Breakfast. The single most important thing you can do ALL DAY to kick-start your metabolism, foster better food choices, and prevent weight gain. Common thread between those with difficulty losing fat & obesity related illness: they don’t eat breakfast.

30. It’s easy to come up with 1000 ways to fail at being healthy. Alas, all you need to find is ONE way to be SUCCESSFUL.

31. Don’t try to lose 20 lbs, it’s too huge of mental hurdle. Start by replacing ONE, yes 1, bad habit with a positive correction each week. E.g. Week 1: add 2 veggies more per meal. Week 2: sleep 1 extra hour/ night. Week 3: Don’t eat out until the weekend. etc.

32. Excuses OR Results. You can’t have BOTH.

33. Start the week by scheduling in your workouts as the most important meeting of the day. “I don’t have time to workout” REALLY MEANS “I would like to procrastinate a little longer.” Get real. Get focused.


GO OUT THERE TODAY AND BE AWESOME!

Your Fun, Fanatical, Fitness Expert,

Laura Miranda MSPT, CSCS
http://www.GayMensBootCamp.com
646.454.0777

Cheat to Lose (weight)

SCHEDULE a CHEAT MEAL 1x/week. (Yep, eat ANYTHING you want but always mind portions.)

This strategy keeps you motivated to stick a clean eating plan, it CURBS CRAVINGS and is the best long term strategy for a HEALTHY LIFESTYLE rather than short term crash-diet DOOMED for failure.

Now go out there and rock this week! Think of me this weekend while enjoying your cheat meal!

Your FUN Fanatical Fitness Expert,
Laura Miranda MsPT, CSCS

Sleep, Sex and Abs

Think you already know the formula for getting in shape fast?

Eat clean, work out every day, and avoid the bad stuff, right?  Think again.  If you are having trouble keeping off the lbs or you just hit a plateau in your workout routine, then you will want to wake up and listen up.

Gay Men’s Boot Camp in NYC starts at 6am, sunrise. So the boys and I know a thing or 2 about the importance of getting our beauty sleep.  Next outdoor session starts Monday 5/2.

Lemme break it down – the most recent research has revealed something that will hurt more than the sound of your ear piercing alarm did this morning: adequate rest plays an important role in your ability to (or not to) shed extra pounds.  

Does sleep deprivation cause you to gain weight? WAKE UP! The answer is Yes!

Slug down 3 Ventis, stay late at work, pick up some fried & processed nibblybits on the way home, pass out with the crumbs on your chest/blackberry in hand/TV blaring. Wake up exhausted aaaaand repeat.  Sound familiar?

Most people are unaware of the implications that not getting enough sleep has on your health.

Besides helping you STORE fat around the middle, lack of sleep decreases testosterone and overall desire for sex. Chronic sleep loss makes you irritable and anxious, ages your skin faster, decreases concentration, and  increases stress levels. Simply put, when you are sleepy your threshold to deal with life is lowered making you more likely to become sick and tired of being sick and tired.

So how are your WEIGHT LOSS efforts Effected by lack of sleep?

a) When you are tired it can be all the more difficult to make healthy decisions. The gym takes a back seat and you tend to seek out comfort food or alcohol to fill the sleep-void.

b) Since the positive effects of exercise are actually processed DURING REST and not on the actual bench press or squat rack itself. Without adequate rest, a lot of your hard muscle building work is going to waste.

c) 2 important hormones are negatively effected. Ghrelin INCREASES (hormone that lets our body know when it’s feeling hungry.) Leptin DECREASES (hormone that tells the brain when it should stop eating.) This results in your body frequently craving high carb foods and not feeling full once you’ve scarffed down every highly processed  morsel in sight.  (IE – hell on earth.)

Here are Gay Boot camp’s HOT tips for a good night’s sleep (And sure fire way to a healthier lifestyle)

1. Don’t watch TV before tucking yourself in. Often people will tell me they “cant get to bed earlier than 12am” but when pressed, they admit that about 2 hours of that time is actually spent in front of mindless TV. Try reading a book or talking to your boyfriend. Wind down by quietly reviewing your day and invasion ways that you can improve yourself for tomorrow.

2. Exercise on a regular schedule. Leaving a workout until you can “find the time” will NEVER happen. Schedule your workouts like any other important meeting on your calendar.  Hook up with a friend for a run, join a group of fitness freaks (GayMensBootCamp.com) or hire a trainer lock you into a routine.

3. Keep a pen and pad bedside to jot down racing thoughts. Difficulty sleeping because of a racing mind playing out past, present and future events can easily keep you up for hours. Getting stressful to-do’s or important items you need to remember out of your head and on to the paper will quickly quite down a noisy mind and allow you to relax.

4. Shut Down work and all electronic devices well before going to sleep. High anxiety levels and a racing mind before bed will continue for hours once your head hits the pillow. Stop all work activities & social networks at least 2 hours before going to sleep and replace that with reading, meditating or other soothing activities.

5. Prioritize your next day To-Do list before leaving work for the night. Being able to hit the ground running 1st thing in the morning with a solid plan of action will limit time spent lolly gagging around deciding on what to do next and will limit the amount of anxiety or stress about the day to come. START with the most difficult task 1st and leave the busy work – emails/phone calls/paper work to the end.

GAAAAAY Boot Camp in NYC: Get in, get fit, get HOT!

Get: A Better Ass (video)

(My TOP 4 Exercises that prove you’re wasting time    by doing ONLY CARDIO)


Having ripped, sculpted arms that look hot  in a tank is one thing.   

Being HALF NAKED on a beach (or anywhere eles for that mattter)  is QUITE another.

 

 

SO, as a follow-up to my Ripped Summer-Arms video, here are my TOP SECRET exercises that will get your LEGS & BUTT  tight, sexy and SUMMER-READY:

THE SECRET FORMULA: 

  • Scissors 4 sets, 45 seconds each
  • Lunge Hops 4 sets, 45 seconds each
  • Jump Squats 4 sets, 45 seconds each
  • Step Ups 4 sets, 45 seconds each

 

Not seeing the results fast enough w/ your current routine?

Cardio alone will not get you there guys. Get your butt off of the elliptical machine and partake in these heart pounding moves that make the most use of your precious time and energy. 

BOOT CAMP STARTS MONDAY morning! Are you ready?

Leave your comments below for questions about details or specifics! I will answer you within 3 hours…

 

Laura Miranda MsPT, CSCS
www.GayMensBootCamp.com
Laura@GayMensBootCamp.com
646.454.0777

Here’s why I did it (video)

These two young guys just finished their 1st session of Gay Boot Camp last week.
Hear what they had to say about the progam, including the harsh reality of the 5am wake up call: 

 

Is Fat Contagious?

RATHER, COULD YOUR FRIENDS BE MAKING YOU FAT?!?
Spoiler alert: the answer is Y-E-S

This time of year those resolutions start to creep in again because the temp has FINALLY broken the 60 degree mark. The summer looms as we all begin to kick it into high gear at the gym. Yet, if your progress is slower than a line of tourists trying to purchase a metrocard, then it might not shock you to hear that FAT is CONTAGIOUS.

Does your sphere of influence include friends who gripe about never being able to lose weight, lazy coworkers who indulge in take-out and Costco sized bags of  chips,  or partners or family members who only know how to bond over food and drink?

Wait a second, could your mom have been right after all? “Show me your friends and I will show you who you are. You are who you surround yourself with.”  Aggghhhhh. Fine, you were right! Happy now?!

.

EVIDENTIARY SUPPORT:
A recent SCARY study at Harvard Medical School found –
Your risk of becoming obese increases by
:

  •  57% if you hang with a friends who are obese
  • 40% if your siblings are overweight
  • 37% if you are married to someone who is overweight

Now, I’m not saying axe all of the friends who would rather meet for all-you-can-eat brunch and bellinis than have a sweat-fest in spin class. But, in order to set yourself up for success you must create a healthy environment to do so. 

The moral of the story is that just as your social network can make you FAT and unhappy, it can also inspire and motivate you to be fit, thin and healthy too. Change your body by changing the people around you with these 3 steps:

1) Seek out friends who have alternative methods of FUN and socialization that goes beyond the usual drinking/eating. What about  rock climbing, skate boarding, belly dancing, or hiking! Limit  brunch, shopping and kvetching to 1 Sunday a month.
2) Join a local group of like-minded men. Find fellow fit-friends in local business networking groups, on  Meetup.com, in an all-gay fitness boot camp, or gay sports league. There are TONS of motivated people who are already changing their lives with a little help from their friends.
3) Take a good hard look at the men (and women) that are in your circle of influence right now.  If they don’t inspire you to be BETTER every day, dump em! Or, 1st try to invite them on your wellness journey. Read MSN’s article quoting me on How to Lose Weight With a Partner for some ideas. If after your suggestions they pull their “business as usual”, then you have my permission: de-friend from Facebook, erase their number, and ignore their texts. Life’s too short. Your body will thank me.

PS- Invite a friend to the next GAY MENS BOOT CAMP starting on soon in the West Village of NYC!  

Laura Miranda MsPT, CSCS
Miranda Fitness Concepts, INC
www.StrongHealthyWoman.com
www.GayMensBootCamp.com
646.454.0777

Boot Camp goes INDOORS FOR THE WINTER

Looking for a way to heat up with some hot guys this winter?

Want to finally drop those extra lbs that you gained over the holidays?

SICK of the gym and cant find the motivation to get back to your fitness program?

GAY MEN’s BOOT CAMP is officially indoors for the winter!

We start Monday January 18th at 6am! Only 3 spots left (right now at 2:36 pm Friday 1/15.) SIGN UP TODAY!!!