Get a HARD BODY, this type of training (and Luke as your coach) at Gay Mens Boot Camp in the West Village early mornings this summer.

Next Boot Camp Session starts Monday 5/20!  West Village, NYC  9 spots left!

Packing on lean muscle and shedding fat not only makes you a more efficient athlete, but it also generates a highly chiseled core and upper body. Beyond the fundamentals of clean eating and consistent workouts, the factor that will have the biggest impact on RESULTS is the way in which you design your training program.

Metabolic Core Conditioning, a staple at Gay Mens Boot Camp, is the type of training that maximizes intense short duration and long duration work to rest combinations. By utilizing specific tempo (fast or slow) max intervals with carefully placed rest periods (short or long) you can generate quick results in a short amount of time.

The warm weather is just about here! If you are like most people, you realize that it’s almost time to be shirtless on a consistent basis!

Luke, your superlean coach at GMBC, made a quick video to show you how simple this type of training is to do with just your own body weight (exactly how we do it on the Christopher Street Pier in the mornings!)

1) Inverted Speed Mountain Climbers  (1 Minute)
Rotation Oblique Suspension Kicks (1 Minute)

1 min Rest

2) Slow Side Plank Reach-Unders + Hip Drive (30 Seconds)
Rapid Plank-Up-Downs (30 seconds)

CHECK OUT THIS WORKOUT FOR YOURSELF!

Activate your DAY PASS to accelerate your SUMMER READY results!
Pass is good for training on M/W/F at our OUTDOOR 6am class

Check out what Time Out New York had to say about Gay Mens Boot Camp!

Check out the sick write up below! There is still time to REGISTER to get SUMMER READY! ( Just 5 spot left.) Session begins Monday 4/15!

What improves running times?  More running? Hill workouts? Tempo runs?

Upping your mileage and adding in different modes of run training absolutely should be an integral part of your routine whether you are prepping for an upcoming race or just your daily morning run. However,  there is one key element that is often missing from the average runner’s workout program. And that my friends is strength training.

So why exactly is STRENGTH TRAINING a runner’s “secret weapon?”

I)  Strength training will help shed off the last layer of ab flab

Pushing towards your muscle’s limits via weights, interval-based circuits and explosive movements (plyometrics) are superior ways to ignite your metabolism into a highly efficient fat-burning-furnace.   The “after burn” effect generated from this type of training allows you to reap benefits of metabolic overdrive both during the workout AND for the rest of the entire day.

Now even though aerobic activity (IE running)  does offer a high calorie burn during the workout itself, the results unfortunately end once your feet stop pounding the pavement.   SUMMATION: Strength training is more effective for fat loss than cardio/running alone or diet alone. PERIOD!

2) Strength training will make you run faster and farther 

With the proper strength training routine, such as the one honed and perfected in Gay Mens Boot Camp, the body becomes more efficient at using oxygen.  Its called “running economy” and it is THE buzz word in the most recent research measuring the effects of strengthening for runners.

Running economy is the same concept as fuel economy for your car. The farther you can go on less fuel (oxygen) the more efficient you will be! Runners that consistently add strength training to their routine show improved running economy which translates to shaving seconds if not minutes off their mile pace. You can’t argue with that SMART science!

“The more you incorporate plyometrics and weight training, the less mileage you will have to put on your body since running performance will increase with less effort! That’s reason enough for me!” says Luke Lombardo, GMBC coach and 7-time marathon competitor.

3) Strength training helps prevent against injury!

The majority of running injuries are sustained when mileage is increased before adaptation can take place leading to excess wear and tear on the connective tissue, soft tissue and joints.  Most injuries that cause weeks and months on the sidelines are very preventable. “The right strengthening program of the core, hip and lower extremities provide preventative “guarding” against injury by increasing your body’s ability to withstand the pounding. In addition, strength work allows integration of proper movement mechanics which translates to more efficient running patterns and less injury.” says Laura Miranda, Licensed Physical Therapist and founder of GMBC.

So there you have it! Looking to take some time off your next race or want to shed a few extra pounds, then the proper strength training is where it’s at!

Not sure how to do it?

Our next Hybrid Strength training HIIT (high intensity interval training) boot camp for gay men starts Monday 4/15 at 6am sharp. Want to look like a chiseled statue this summer? REGISTER HERE, only 7 spots for this unique training program!

Be > Yesterday
Love your Gay Mens’ Boot Camp team,

Laura Miranda Founder/Creator GMBC

Luke Lombardo GMBC Coach

What every lean person knows: FOOD is FUEL.

It is not a pick me up after a bad day.
It is not a reward for hard work.
It is not an antidepressant.

Change the way you use food and watch your relationship to it and your RESULTS improve almost instantly.

Be > Yesterday,

Laura Miranda MSPT, CSCS
Founder, Creator GMBC
www.GayMensBootCamp.com
646.454.0777

Come to the West Village for gay boot camp at “boy beach” starting 4/15/13  Torch about 800 calories with a bunch of sweaty guys on the Christopher Street Pier!

New York just got a little more fit- and a lot more fabulous! This workout craze has hit the city and this time its just for men – Gay men! Laura Miranda’s Gay Men’s Boot Camp is an outdoor HIIT program complete with a nutritional blueprint, total body fitness overhaul and mindset motivation lockdown.

Gay Men’s Boot Camp is ready to get you off…to the right start for this summer!!!  It’s a certified Homo Must!!!

#GMBCspringtraining Catch us on TWITTER and FACEBOOK!

Love,

The GMBC Crew!
www.GayMensBootCamp.com646.454.0777

Remember, my GMBC warriors…

RESULTS DON’T COME at the start with your gung-ho decision to “get in shape” for summer.

REAL CHANGE happens:

When you stick with it longer than you did last time…
When you put in the work every day before sunrise…
When NO ONE is watching.

#KeepGoing

Be > Yesterday

Love Your Fitness Freak ‘O Nature,

Laura Miranda MSPT, CSCS
www.GayMensBootCamp.com
West Village, NYC
646.454.0777

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
www.GayMensBootCamp.com
646.454.0777