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January 21, 2016 4 min read

There are few things more exhilarating than starting a bootcamp! If you've come on board for one of our bootcamps you know what we're talking about!  (Find the Beginner, Intermediate and Advanced workouts all in one place on SweatFlix℠). You know you will be pushed, you know you will be challenged. Moving your body feels wonderful (even when it doesn't) and plays a major role in helping you drop weight. But exercise isn't all of the equation. If you truly want to change your body and see lasting results, you need to make sure you are eating properly! Exercise activates your muscles and your muscles are the engine that keeps your metabolism burning. If you are looking for that lean, toned look, you need to provide your  engine with fuel. By following  these simple rules, you will get the most from your workouts and achieve the  physical results you've been after. inpost2

1. Don't diet

If you've just starting doing the bootcamp, it may be too much for you to drastically change your diet as well. Doing too much at once can be overwhelming. In all likelihood,  especially  if you are new to exercise, your bootcamp program will create a calorie deficit for you. In the beginning, that will be enough to get you results. As you move forward through the program, you can start to address your diet. You can cut calories down the road, there is no sense in stressing yourself out right away. Ease into your changes.

2. Don't try to do it all at once

If you have a significant amount of weight to lose, it can be tempting to want to shed it as quickly as possible. In the first week or so you may see a noticeable drop in weight. It is thrilling to stand on the scale and see that you've gone down 5 pounds but it is important to remember that that rapid pace isn't likely to continue. You don't want to lose weight too quickly. For most people, anything more than 1 pound per week is too fast. Anything higher than that could mean that you are actually eating away at the muscle. Follow the bootcamp and trust that it working. Sometimes results take a little time, but they will come. inpost

3. Change what you eat, not how much

A diet of lean protein and vegetables will give you a solid base when it comes to getting the nutrients you need.  The problem is, these foods aren't always conveniently available and the majority of us love what is fast and easy. It can be so tempting to eat poorly when you drive by so many fast food joints on your way home from work. Again, change your habits slowly. If you are someone who is used to grabbing take-out three or four times a week, cut it down to two.  Just keep scaling it back until you are no longer eating it at all. inpost4   [bctt tweet="Bootcamp Nutrition Rules To Keep Your Body Fueled"]

4. Be smart about your cravings

If you are trying too hard to control what you are eating, you will find yourself tempted to a greater degree. We love to turn to processed foods when we are hungry but they don't fill you up and usually offer little in the way of nutrition. You need to keep some carbs in your diet to help you power through your workouts but it is essential to make sure you are getting enough protein and fat. And don't forget fiber. Protein, fat and fiber will help you feel satiated for longer periods of time and prevent you from reaching for junk food. https://www.youtube.com/watch?v=NvayTjck1HA

5. You have to prepare your food

All it takes is a little bit of effort. The more ready-to-go healthy foods you have on hand, the easier it will be for you to resist the temptation of processed, pre-packaged foods. After you finish your grocery run, prepare as many items as you can. Chop your vegetables so they are ready for soups, stir-fry or salad. Hard-boil some eggs and keep them in the fridge for an easy snack. If there are meals you can prepare and freeze, do it. No one wants to face hours of prep and cooking time at the end of a long work day. Putting in this little bit of effort will save you time and trouble in the long run. If it is available, you will eat it. When all the available options are healthy and homemade, you're well ahead of the game. inpost3   If all of this nutrition talk is making your head spin, we can help. We can do the hard part for you! With the BodyRock Meal Plan, you get not only a 30 day menu planner but a detailed nutrition guide and an added recipe book with over 70 offerings! For 30 days, we'll show you how to balanced your diet without depriving yourself! Just print out the grocery list and follow along! Easy!   Our goal is to make you fit, healthy and happy. Let's do this! Source: Eat To Perform

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