Fitness Blog

Boot Camp Helps Improve Athlete’s Performance

Boot Camp Helps Improve Athlete’s Performance

Boot Camps benefit athletes

fitness boot camp trainingIt seems that even athletes resort to Fitness Boot Camps nowadays to get in shape for their most important matches.

China’s Tennis star, Li Na, signed up for Boot Camp training in Beijing on the prodding of her new coach, Carlos Rodriguez, in preparation for the Australian Open. The grueling workouts paid off as the tennis star beat Polish player, Agnieszka Radwanska with a 7-5 6-3 upset on January 21, thrusting her triumphantly into the semi-finals.

Tennis is a very demanding sport. To be good at it, a player needs to train to have the speed to run after the ball, to have the flexibility to move around the court, the endurance to be able to maintain a certain level of energy and alertness throughout a game and the agility to be ahead of the opponent in the match. All these skills can be achieved through endurance training, strength training and interval training best provided in Fitness Boot Camps.

Endurance Training

Endurance Training in Boot Camps  includes running on the sand, uphill and downhill sprinting, and trail blazing. A tennis player needs to have more than enough staying power during the entire match which lasts for about 25-40 minutes for every set.

Strength Training

Some examples of Strength Training workouts that we do in Boot Camps are the Wheelbarrow which works the abs, the triceps, the shoulders and the glutes; the Tree Limb Pull Ups which strengthens the biceps, the shoulders and the upper back; and the Squats which build up the muscles of the lower body.  Strength Training improves both the agility and speed of an athlete.

Interval Training

Interval Training enhances the performance of an athlete. These short bursts of high intensity activities help in the distribution of oxygen to the muscles and converts carbohydrates into energy.  Bench Jumps, Abdominal Crunches and Leg Lunges are some examples of Interval Training exercises.

Here’s an account on how Li Na trained for the Australian Open: Beijing Boot Camp helps fire Li Na into semi-finals of Australian Open

The grueling workouts paid off and Li Na went on to win over 4-time Grand Slam titlist, Maria Sharapova at the semi-finals.

Boot Camps are not only for athletes. You, too, can have the speed, stamina, agility and flexibility that they have! But it takes your commitment and determination to live your dream of a healthy and fit lifestyle.  Dangerously Fit Boot Camp promises to take you all the way once you make your decision.

CLICK HERE and register for our Sydney Boot Camp.

Fitness Routine to Improve Lung Function

Fitness Routine to Improve Lung Function

Easy Ways to Improve Lung Health

Whenever you want to be healthy and fit, you most likely think of your weight, your muscles, or perhaps even your heart. But are you aware that healthy lungs are directly linked to a healthy and long life? Research shows that the health of our lungs and its overall oxygen capacity are significant aspects in determining life expectancy.

The most significant way to a healthy lung – don’t smoke!  All of us know how dangerous smoking is for our overall health, our skin, our body tissues, and particularly our lungs.  Make sure you take care of your lungs from dangers in the air that takes a bit of common sense.  Keep away from polluted air, put on a mask when exposed to any kind of fumes, and just use chemical substances in a well-ventilated area.

cardio fitness

Exercise is the easiest way to improve lung strength and capacity.  With regards to your regular fitness routine, make an effort to work your lungs, 2-3 times a week, at the least. You can do a high-intensity exercise like sprints, for a few minutes, and then rest for a minute.  Do it again repeatedly, ensuring to relax within the rest periods.  Swimming can also be an effective workout for building your lungs; try to check out how long you are able to hold your breath when swimming underwater and then try to increase the length of time with every session.

Cardio workouts to improve your breathing are less efficient if your diet contains foods that are loaded with fats and calories. Complement your workout program by following a diet loaded with foods that improve your body function, such as vegetables, fruit and fat-free dairy products. Eating foods having whole grains reduces your chance for overeating by causing you to feel full for a longer time while many kinds of fish such as salmon and trout are great for your heart.

A choice to include cardio workouts to your lifestyle helps not only the healthy lung function as well as your weight. The exercise causes the release of endorphins to your blood that may boost your mood. Your chance to get these certain illnesses such as diabetes, stroke, heart disease and certain cancers declines when you work out; your immune system improves making you less likely to get flu. Read more from

When your endurance increases, you will see an improvement in your breathing.  You can do more, for a longer time, without experiencing tiredness or out of breath.  Work out your muscle mass, get that blood pumping, and take advantage of having strong lungs! For more fitness tips and advice, visit now!

Binky Felstead Loses 14 lbs in Boot Camp

Binky Felstead Loses 14 lbs in Boot Camp

Binky Felstead joins Boot Camp

Made in Chelsea reality TV star, Binky Felstead checked herself into a 7-day Boot Camp in Norfolk to lose the extra pounds that she had gained over the Christmas season.  After a week of grueling sessions of Cross, Circuit and High Intensity Interval Training, she happily announced that she was down to 112 lbs and was ready to go back to filming for TV.

Many of us can’t help but binge on the fatty foods during the holidays; then, we’ll try to work it off by signing up for a boot camp program or hire a Personal Trainer. A lot of us take on crash diets, seeing it as the only way to get the extra pounds off.

outdoor bootcamps

But these things that we do on impulse only provide temporary solutions because we don’t have the right perspective.

Losing the extra kilos is not the hardest part; it’s keeping it off and maintaining the figure that is the real challenge for anyone who gets into boot camps or any other fitness training programs. If we will leave behind all that we had been taught at the boot camp, chances are, the weight we had worked so hard to lose will come back. For some, we gain even more.

That’s why in Dangerously fit Boot Camps, our trainers teach our members everything that they need to know so that they can continue with their workouts and diet plans on their own. Because we aim for long term results, we hold nothing back.

Some of the practical things we advise our members to do are to drink plenty of water, to eat more fiber because fiber will prevent the body from slowing down the burning of fats; to eat slower and in tiny portions; to surround themselves with people who share the same fitness goals and to continue the workouts and exercises that they have done while they were in the boot camp.

Binky Felstead describes her 7-day Boot Camp experience with Mail Online:

Binky Felstead gushes about the effectiveness of Boot Camp

You can read the rest of the details of the Binky Felstead’s Boot Camp experience here.

To date, Sydney Boot Camps are the most effective programs on weight loss and fitness. At Dangerously fit Boot Camps, we will help you shed those unwanted fats and teach you how to keep them off for good. If you will commit to it as we will, we guarantee you that you will be happy with the results.

Know more about us and sign up for our Group Personal Training programs through our official website:

7 Tips to Help You Lose Weight

7 Tips to Help You Lose Weight

How to Achieve Permanent Weight Loss

Losing weight and keeping it off is one of the biggest challenges for men and women alike.  Magazines with articles on weight loss sell like hotcakes because more and more people are  putting value on their health. But are they really effective and practical?   The following are tips that will help you achieve weight loss the right way.


1. Resist the temptation of taking on a silly crash diet.

Crash diets and fad diets do not work and will cost you your health in the long run. Instead, take on a more practical approach in calorie reduction and food intake. An average person needs about 2,200 calories in a day. If you’re trying to shed off excess weight, have a daily diet of 1,700-1,900 calories. Reducing calorie intake coupled with regular exercise will help you take off as much as 1 to 1.5 kilos in a week.

Some practical approaches to diet without risking your health are: Eating a healthy and filling breakfast to keep you untimely cravings for the rest of the day. Instead of eating 3 full meals, try eating 5 small meals consisting of vegetables, fruits and meat. Go for the grilled and refrain from eating fried food. Lay off the alcoholic and soda beverages; instead, drink plenty of water and natural fruit juices.  Snack if you must, but keep it to a small slice of cheese or a fruit, just enough to keep the hunger in check.

2. Ask a registered Nutritionist to create a diet plan for you.

The amount and quality of your food intake plays a big role in your quest for weight loss. It is best to consult an expert on the subject to obtain the best possible results. You need to put premium on your health as much as you put importance on your weight and physique.

3. Sign up for a Workout Program.

Dieting can only take you so far. It is necessary to exercise while you’re on a diet if you are really serious about losing weight. Exercising will not only burn the excess fats and calories, but will also help sculpt and tone your body and build your muscles.

The most effective workout program for weight loss is the Dangerously Fit Boot Camp, a Group Personal Training where you will be under the supervision of learned and experienced Fitness Trainers. You don’t have to second guess yourself on whether you are going about it the right way; DangerouslyFit Fitness Trainers will be able to properly assess your fitness capability and will know exactly what types of workout are applicable and effective for you to achieve your desired weight.

4. Be accountable to someone who supports your goal.

Weight loss is a feat much easily achieved if someone is there supporting you and helping you accomplish it. One of the advantages of signing up for Dangerous Fit is that the Trainers care that you get the best results out of the program. Dangerously Fit provides an online access for all our members so they can get in touch with their group Trainers and our Nutritionist regarding their questions and concerns regarding their training. We will give our best to keep you going and will be excited with you for every fitness goal that you attain. We are there for you 100%!

Another thing is that since it’s a group workout program, you will be with people who share the same weight loss aspirations. When you join Dangerous Fit Boot Camp, it is easier to get re-motivated and re-encouraged and you will have the privilege of being the same source of inspiration for others.

5. Educate yourself.

Don’t be content with just going through the process, be active and work with your Trainer in achieving your desired weight loss. There are tons of literature and videos on weight loss and fitness available for you online and in your local book stores. Verify and discuss the information you gather with your Trainers and Nutritionist. They are, after all, the experts. Their input in your regimen is very valuable. The more you know, the wiser your choices are in your pursuit of a fit and healthy lifestyle.

6. Adapt a disciplined and healthy lifestyle.

If you want to keep the weight off, then you need to embrace the discipline. Take in everything that you will learn from your workout and dietary programs and keep at it. It may seem like a struggle at the beginning but eventually, you will be able to adapt to it. The Dangerously Fit Boot Camp program provides you with the consistency of training that you need to be able to take on new habits and unlearn the ones that are detrimental to you.

7. Mark every weight goal to be do-able and achievable.

Be reasonable when you set your weight loss goals. Present your physical records to your Trainer and Nutritionist; discuss with them what would be the best approach for you to successfully drop the weight, lose the bulk and the jellies and achieve the best physical condition. Do not compare your progress with others. Be kind to yourself, focus on your what you’re aiming for and take it a day at a time.

Wanna make Weight loss fun and exciting? Sign up for Dangerously Fit Boot Camp and get into the best shape you can ever be! Click here to know more about our programs.

Your Body Type and The Workout Plan That Works Best for You

Your Body Type and The Workout Plan That Works Best for You

The Best Workout for Different Body Types 

For you to have a healthy body, you have to spend some time working out on any type of physical exercise. An effective workout doesn’t just keep your muscles and bones regenerating but will also help in conditioning the heart and its particular functions. There are various kinds of exercises – many of which have proved to be great for the body, people come in different sizes and shapes.

There are actually three commonly acknowledged body types- ectomorph, endomorph and mesomorph. Being aware of what group your body type belongs to can help you decide the diet and fitness plans to stick to which will produce great results.

Body types are influenced by hereditary predisposition. Various body types need a variety of workout routines when a person’s objective is to lose some weight and enhance the shape of the body. It is difficult to find an individual who epitomizes a perfect physique. A lot of people show qualities from each physique though one type will take control of.


Those who are Ectomorphic are generally tall, slender and in some may say slightly lanky as well as long limbs. They have fast metabolism, making them burn calories in a quite fast rate, staying lean generally, even though you may store it in which you do not want it!Ectomorphs like high intensity exercises that improve muscle mass. Basic weight training workouts, such as the bench press, deadlift and squats will always be part an important part of their workout plan. Cardio exercises must be avoided if you have to gain weight at the very least if you are trying to keep it. Diet must include high fat, protein and carbohydrates to make sure enough energy, as well as muscle repair.

A person who belongs in this body type is rounded along with sexy features, such as Mariah Carey. You notice that you simply gain weight quickly, it is because you have a slower metabolism, and you should monitor your food intake. Consequently, your body fat percentage is higher.

Endomorphs have to have regular (daily) cardio exercises along with strength training that has high repetitions to boost the improvement of muscles that can enhance their metabolism. Other activities such as walking, gardening, doing household chores, etc. that can help you in losing weight is effective. The endomorph’s diet plan must be low fat, high protein and low carbohydrates split up into small regular meals.

If you belong in this body type, you’ve got a physique such as an upside down A, like Grace Jones. You’ve got broader shoulders and leaner hips, and usually possess an athletic look. However, mesomorphs appear as if they’ve got the perfect body type, glitches may occur if the mesomorphs start to have a sedentary lifestyle and eat foods loaded with carbohydrates and fats. Mesomorphs have to have a balanced exercise routine which involves cardio and strength training workouts and a healthy diet.

Read more from

Body Types and Their Different Workout Routine

Different workouts compliment different body types

Different Body Types
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“So you figured out what body type you are, here are some workouts which compliment these body types. Remember you can be one that has a bit of this and a bit of that.

Logging your progress is very beneficial to see what works and what does not. With all the free apps for the smartphone, it has become a very easy way to log your workouts and calorie intake.”

Looking at the three body types, you can easily recognize which is the best. Body types, on the other hand, can’t be changed; nevertheless, it could be balanced out once you know its characteristic and the most effective way to deal with it.

For more health and workout tips and expert advice, visit today!