Before and After pics after three months of this boot camp

ptinto · Post by **ptinto** » Mon Nov 26, 2007 11:15 am

During late high school and university years I partied too much and ate too much, leaving me with a beer gut. After a few years of punishing body I decided to make a change.

I started applying all the knowledge about lifestyle, training and diet I had learned from kinesiology. I developed a circuit training boot camp program that I performed 4 times per week. Over 3 months of making tweaks, I had created the circuit that would help me lose thirty pounds in three months. I focused on keeping heart rate in the upper end of target zone with a heart monitor. Each workout was 30-45 minutes long.

Circuit

Skipping 2:00

Burpees with jumping jacks (10 jumping jacks for each burpee) 15x

Thigh kicks 150x[/img]

Jumping lunges 60x

Jumping jacks 120x

One-legged skipping 1:00x2

Airbike 1:00

Burpees with pushups (1 pushup for each burpee) 15x

squat jumping jacks 60x

Skipping 2:00

Med ball twists 1:00

Deadlift with 40lb dumbbells 50x

Med ball crunches 1:00

Stability ball v-sits 1:00

Take the challenge!

Eric Astrauskas, Hon. BA (kinesiology), Personal Trainer Specialist
Personal Trainer in Toronto (www.PTinTO.com)

swanso5 · Post by **swanso5** » Mon Nov 26, 2007 7:24 pm

what body fat / wt did you start and finish at?

ptinto · Post by **ptinto** » Mon Nov 26, 2007 9:35 pm

I started at 220lbs at 20% bf and ended at 190lbs at 12% bf.

Regards,
Eric

Joesportstalk · Post by **Joesportstalk** » Tue Nov 27, 2007 6:02 pm

did you alter your diet at all too? what was you food intake difference? any calorie monitoring? Or was it just the workouts and nothing else changed ?

ptinto · Post by **ptinto** » Tue Nov 27, 2007 8:59 pm

Yeah, I altered caloric intake... I used this equation - desired body weight (190lbs) x 16. I made a lot of other changes like intaking less than 1800mg of sodium per day. I focused on glycemic index of food. Some of the stuff I ate was: oatmeal, skinless chicken and turkey, tuna, salmon, Kashii cereal, almonds, berries, brown and black beans. Oh, and lots of water! For supplements, I stuck with omega oils, multivitamins, apple cider vinegar and several others.