The following are NOT merely suggestions.
They are THE BASICS, which ensure your success with this plan.
1. EAT ENOUGH FOOD.
We need to eat for purpose to fuel our bodies. Too much, and we get fat. Too little and we break down. You will eat 6 meals throughout the day; breakfast, lunch, dinner and three snacks.
2. CONSUME THE PROPER BALANCE OF PROTEINS AND CARBS.
Protein is the basic building block of life, regulating your hormones and repairing tissues and cells. Good carbs provide the fuel for daily life. A balance of the two allows you to function properly.
3. EAT AT LEAST 6 SERVINGS OF FRUITS/VEGGIES PER DAY.
By eating these foods, you reap the benefits of all of the naturally occuring nutrients they hold. Think of your body as a high powered sports car; premium fuel only. Afterall, there is not much more important than your health.
4. TIME YOUR MEALS FOR MAXIMUM RESULTS.
Proper timing leads to a steady stream of energy throughout the day, meaning your body uses the nutrients rather than hoarding them. When your body goes for long periods without food, you send a signal to your brain to start conserving energy. Your metabolism slows down, and your system stores the nutrients yielding the highest calories per gram....fat.
5. DRINK 2.5 TO 3 LITRES OF WATER PER DAY.
Your body is composed of approximately 70% water. Your cells require water for proper functioning. You often mistakenly crave food, when what you really needed was water. Adequate water minimizes aches, pains and inflammation in the body. Drink your water....Enough said.
6. HAVE A "CHEAT MEAL" ONCE PER WEEK.
Enjoying a fun meal after working like an athlete throughout the week is a great reward, psychologically. Physiologically, this extra food tricks the body into maintaining a high metabolism after going through a deficit throughout the week. Remember, "Cheat Meal" is completely different from "Binge Day"!
7. GET PROPER SLEEP.
Sleep repairs the body from the wear and tear of daily life. Have you ever tried to cut through food with a dull knife? Adequate rest "Sharpens the Knife" preventing breakdown of your body.
8. KEEP A LOG OF YOUR FOOD AND EXERCISE.
Vince Lombardi said it best... "The will to prepare to win is the pre-requisite to winning itself". Plan your work and work your plan. By planning your food the night before, keeping a log of what you eat and sticking to the plan, you have increased your chances of success dramatically. Besides, the log gives your Coach important data to keep you focussed and on track.
9. LIMIT ALCOHOL, SALT, AND UNHEALTHY FATS.
Don't toxify your body with harmful substances. Eat clean and avoid the huge pitfalls that these items bring. None of these objects taste as good as how looking good and being healthy feels.
10. NEVER MISS A BASIC TRAINING, BOOTCAMP OR STRATEGIZE COACHING SESSION.
Accountability is the name of the game. Michael Jordan valued his coach. Tiger Woods and Lance Armstrong stand by the immense benefits of having a top level coach. Smart people surround themselves with the best. You are a smart person. Use your coach.
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"After 20 years of struggling with my weight and becoming obese after having 2 kids, I attended the Basic Training Orientation and everything clicked for me. 9 months later, I have lost over 77 pounds, increased my muscle tone and eliminated over 23% body fat. I feel like an athlete once again. I am proud to say that I achieved this with my two kids' heavy sports schedules, no time, and a challenging career. If I can do this, anyone can!"
- Lence Ristova
"I lost 32 pounds, 10% bodyfat, but more importantly, my doctor has told me that the inner transformation that has occured is monumental. He has taken me off of all medications I previously had to take, and he now wants to encourage other patients of his with similar situations by referring them to the program".
- Roly Tessier
"Running my own successful business, I didn't have the time to exercise, let alone take orders from ANYBODY. This bootcamp is different. Coach Tom has a way with people. He walks the walk, and I was willing to listen to him. The program is not easy, but it is SIMPLE. 16% bodyfat lost and 40 pounds later, I feel like I can take on the world. The added bonus, my wife can't keep her hands off me".
- Tony Gillespie
"I had tried every program under the sun, with zero success. Finally,I have lost 19% bodyfat and 67 pounds with The Great Canadian Bootcamp. Tom is good, really good at kicking your butt, encouraging you, and explaining what is happening to your body and why. I now have the confidence to keep the fat off forever."
- Annette Leblanc
"We came to Tom to get ready for our wedding. Steve lost 13% bodyfat and now has the sixpack abs he's wanted forever. I lost 10% bodyfat, 22 lbs and went from a size 14 to a size 4. We never have cravings with this program, our grocery bill is down considerably, and we only have to exercise 10 minutes per day on our non-Bootcamp days. We love the program."
- Steve and Kelly Gallant
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