HellCamp: July 22, 2017
Our volunteers were out in full force last week, taking all kinds of pictures and video of the our most recent HellCamp! Though our prisoners may have not been too happy about it, we took it as an opportunity to show you just what Hell is like!
7 Tips For Extreme Workouts:
Are you ready for the next level of your workout regime? You need to know these seven tips in order to stay safe and get better in the healthiest, safest way possible!
Building a Better Relationship Between Your Body & Mind:
In order to keep your mind and body at their absolute best, you should make sure that the relationship between the two is as strong as can be. Have you ever started a workout but your heart wasn't in it? Did your mind keep pressing negative thoughts and doubts your way that eventually made you either half-ass your workout or stop altogether? If so, your mind and body are not connected in a healthy relationship at all.
Below is a list of tips that will help you get back on track to a better you, and will give you the encouragement and energy you need to get through your next big workout, or Hell Camp! (Looking at you Summerville!)
Tips to a better relationship between your mind and body:
1. Time Under Tension
The amount of time that a muscle is being contracted is, typically, not long enough for the whole muscle to be engaged. For example, if you do a bicep curl and it only takes two seconds then your muscle is not getting the mechanical damage or the metabolic fatigue needed to build muscle. In order to build you must create the tension by extending the time to four to six seconds.
2. You have to work until momentary fatigue!
Although having a set number of reps can be a good starting point, it can also be somewhat counter-productive to building muscle. Type I muscle fibers act for work until they fatigue. Then type II fibers come in to generate the force needed to finish performing the task at hand. If the type II muscle fibers are not activated then the whole muscle is not worked and therefore does not produce growth. You can make the change in your workout simply by increasing the number of reps of weight to insure muscle fatigue.
Exercises that use multiple joints can be useful for the development of energy expenditure but it engages multiple muscles. For the best result, try to isolate your muscle to single-joint exercises. By using one muscle at a time it is more likely to cause the fatigue needed for muscle growth. Multijoint exercises, such as squats and shoulder press, can still be useful in growing muscles if done properly, however. Body builders demonstrate this proper execution when they start with a multijoint exercise and then move right into a single-joint exercise to begin the fatigue of type I fibers and then isolating the specific muscle to fatigue the type II fibers. Example: squats to leg extensions.
4. Don’t do the same reps!
When training your muscles it is important to change the intensity of the workout. The best way to do this is to lift heavier weight with lower reps for a while, then begin lifting with lower weights and higher reps. This should stimulate the muscles and cause the mechanical damage and metabolic fatigue needed for growth. Tricking the muscles allows for a constant build that does not allow them to “get used to” the same function.
5. Change it up.
Hand in hand with changing your reps and weight, you must also change your exercises. Doing the same exercise only engages some muscle fibers but not all. Motor units are motor nerves that are attached to muscle fibers and when you only use one exercise is used then not every fiber is being worked. Bench press does not quit work the same muscle fibers that chest flies will. Both of these exercises may work your pecs but in different ways, even changing the angle of the bench can improve growth both working different parts of the muscle.
6. Limit the CARDIO!
Cardio may seem like a good idea because most people believe it helps you tone but it will not help growth. Your muscle cells need glycogen to grow and one gram holds two to four grams of water. Cardiorespiratory exercise can reduce the glycogen in your muscles so keeping your cardio to a minimum could actually help you out!
No, this does not mean that you should sleep through your workout but it does mean you need a proper sleep schedule. The recovery process after a workout is what helps produce growth. REM cycles tend to be when your body produces the most of growth hormones and testosterone.
It may take time to discover which way works best for you in a workout routine but these tips will get you going in the right direction!
Are you a hard working man or woman that sits at a desk working your brain but not your muscles? Would you like to know some quick tips to having the best of both worlds? Working out in the office may not be the most glamorous thing but we know that office workers may not have much time for the gym. Doing simple stretches and exercises can also help you stay awake and alert. Here are five stretches and exercises each that can help!
Stretches (15-30 second duration)
Although these exercises may not be the best for an ultimate workout, they will keep you moving. On days that you cannot make it to the gym these simple exercises will keep your body in shape and motivate you to stay in shape. Don’t expect major results but you can expect to keep those gains until you can get back to the gym. No more excuses people!
Why do many people fail at working out, losing weight, or meeting their goals?
I believe people lose motivation.
At some point, the appeal of 'getting there' is shadowed by the actual effort, time, and work that go into the process. So how can you keep motivated? What can you do to meet your goals and succeed in your fitness regime? Here are some tips that may help you out:
1) Keep a schedule!
If you write a schedule with your workout plan already prepared and planned out, you are more likely to stick to it! It takes 30 days to create a habit, and after doing so, you're workout routine will become a habitual practice.
2) Find an accountability partner!
Find someone to keep you on track as you work to meet your goals. Whether you keep tabs on each others diets or workouts, or spot forms during intense sessions, a good workout buddy will do wonders when you're seeking encouragement to keep moving. (At Hell Camp, you don't get the choice!)
3) Reward yourself!
When you workout consistently and keep up a strict routine, you may think that keeping away from sweets during a diet, or a rest/stretch day during a fitness regime is the normal thing to do. You would be wrong! Though we like to encourage people to keep going and push to their limit, at the end of the day, we are still human. Take a rest, reward yourself and your body! You deserve it! Also, if you plan for a reward after meeting a certain goal, you are more likely to continue on in the hopes of obtaining it!
4) Break it up!
You ever hear of people working out too hard too fast? Or dieting for an ultimate weight that's many pounds lighter than their current weight? Long term goals may work for some people, but breaking goals up into smaller segments may help you reach your goals at a more effective manner.
5) Last but not least, BELIEVE in yourself!
We know, it's really hard to keep a goal in mind. But, with all of these steps and ideas your motivation is bound to stick! At the end of the day, however, the most important thing to do is to believe in your own ability and power as a motivated being. You may have worked out to impress someone, lose weight, or even get your adrenaline pumping, but if you don't believe in yourself than it will be extremely hard for you to reach your goals. You are powerful, your are capable, and you can do anything you can put your mind to!
If you found these tips helpful, please comment below or let us know some things you find helpful that motivate you to meet your fitness goals! If you're interested in a Hell Camp, check out our latest events to sign up for our next workout session! We'd love to see you there and keep you motivated!
The benefits to exercising are far more than just losing weight and gaining muscles. There are so many health benefits as well. There is a lot of scientific research that shows regular physical activity greatly improves your overall health. One of the biggest benefits is preventing heart disease and stroke. Even just walking is better than no exercise. Exercising also helps the risk with diabetes and helps reduce some cancers. It also helps strengthen bones, muscles, and metal health.
“The bottom line is - the health benefits of physical activity far outweigh the risks of getting hurt.”
“Science shows that physical activity can reduce your risk of dying early from the leading causes of death, like heart disease and some cancers. This is remarkable in two ways:
Only a few lifestyle choices have as large an impact on your health as physical activity. People who are physically active for about 7 hours a week have a 40 percent lower risk of dying early than those who are active for less than 30 minutes a week.
You don't have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. You can put yourself at lower risk of dying early by doing at least 150 minutes a week of moderate-intensity aerobic activity.”
The New Year is just a couple days away and it’s time to set some resolutions for yourself, but actually reach your goals!
A resolution, by definition, is: “a firm decision to do or not to do something” (google). You are making a list of decisions of what you want to do to be better! Whether your goals be quitting smoking, not eating so many sweets, or losing excess weight-- exercising and weight loss are some of the top chosen resolutions in America. If you check any statistic online, all the facts show that only a handful percentage of people actually keep their resolutions and stick to them. So if you really want to exercise and get fit….what will you do to keep your resolutions this year?
For one, start your resolutions by determining your readiness--physically and mentally. If you are not preparing for your lifestyle change, such as a change in your diet, your resolutions will not last. You have to make sure you are ready for the challenge ahead!
Secondly, create a plan for yourself. You can NOT jump into exercising and just expect things to fall into place. Take your time to create a plan for yourself to make sure you are keeping yourself focused and organized. A daily exercise/food journal is a great start for creating a plan for getting fit. Speaking with a trainer and discussing your goals will also help you start a plan. Remember that even though planning can be long and tedious, it’s helpful in the long run because it keeps you on track.
Next, talk to a friend and involve them with your goals. This helps to keep you on track and holds you accountable. Choose a friend you trust and make sure they are on the same page as you. Have them text you when you need to eat healthier if you need to be reminded or take them to the gym with you. Always keep your reliable friends close because it holds you accountable!
What you should do next is do things you enjoy to help you get through the things you don’t enjoy! Listen to music while working out or watch t.v. while you’re eating a veggie you don’t care for! Do the things you like, but also think outside the box and do the things that make you uncomfortable too! The only way to succeed in your goals is to challenge yourself!
And lastly, be realistic. DO NOT SET UNREACHABLE GOALS. Start small and go from there. Setting unrealistic goals is hard on you and it hurts even more when you don’t reach your goals. Be confident and set resolutions that challenge you but also does not push you over the edge.
AND DON’T FORGET to have fun while you’re kicking ass!
The New Year is almost here--you can do it!
Believe in yourself and don’t give up!
Our last blog was about the top ten excuses that people use to not exercise…this blog is to give you tips to help motivate you if you really dislike working-out! Here at Hell Camp, we offer these tips to help people when they are struggling to start exercising. These tips will help you get into the swing of things because we all know that starting is the hardest part. It’s time for you to get up and kick some ass!
Here's some motivation:
So, what is your excuse for not exercising?
Here are 10 exercise excuses that we hear all the time. Don’t turn into a complainer—join Hell Camp for a better you! If you are looking for a sign, this is it. Read on and feel motivated!
#1: “I don’t have time and I’m just too busy.”
Do you have time to check Facebook? Do you text? Or watch TV? Then there is always time to exercise. Short spurts of exercise is better than no exercise. Not having time is the number-one excuse people use to get out of exercising. A one-hour work out is a little over 4% of your day. That’s it. You can work out 10 mins here….5 minutes there. Easy fix. It’s not about having time, it’s about making time.
#2: “I’m too tired and I don’t feel well.”
Well, I wonder why! You aren’t exercising enough! Working out actually gives you more energy. This excuse really makes no sense for that reason alone. When you exercise, your body releases endorphins which helps you feel good. You also may not be getting enough sleep, so go to bed earlier and get your ass exercising to help your body and your mood!
#3: “Exercise is boring.”
Have you tried something different? You can use this excuse/complaint all the time…but it solves nothing. This excuse has no purpose unless you have tried every workout possible. And let’s be honest, that is not realistic. Try going for activities that you enjoy. Do you like the outdoors? Try hiking on a trail instead of a gym. Do you like the air conditioning? Avoid the trail and try out a class at your local gym. The possibilities are limitless—you just have to find what you enjoy!
#4: “I’ve tried before and it didn’t work.”
Were you consistent? Obviously not because you quit! Everyone’s body is different, so just because a particular exercise worked for you, doesn’t mean it works the same for someone else. If you aren’t seeing results, try something new and set goals for yourself. Hire a trainer and let them help you find an exercise that works for your body type. Can’t afford a trainer? Ask for advice online (exercise blogs/websites) and ask your friends!
#5: “I’m too old and I'm in pain.”
There is an exercise for every person. That includes older people. Even just a brief walk counts as exercising—there is always a way to help your body! It has been proven time and time again that staying active improves your health and quality of life! Exercising helps fight against diseases and sickness and overall makes you feel like a better person!
#6: “I’m thin already.”
Being thin does not mean you are healthy. Being thin is just associated with being healthy in this day-in-age. Even thin people need to work out to help themselves stay active! Exercise helps build up your muscles and builds up your immune system to fight off illness. Also, even if you look thin, you may still have an excess percentage of body fat that you don’t see. Always check with your local doctor to find out what your healthy weight and fat percentage should be.
#7: “I have kids to take care of.”
Taking care of a family is not easy and some days you may be too tired to exercise. But know this: if you are happy exercising, you kids will love it too! Children pick up on what their parents do and if their parents are active, they will follow suit. There is also nothing wrong with exercising with your children! I’ve seen mom’s do it all…even while pregnant. Don’t let your family think they are the reason for why you are unhealthy! Involve the whole family and motivate yourselves to be better!
#8: “The gym is too expensive and I don’t have equipment.”
No one said anything about going to the gym to work-out and we know the gym is also not for everyone. That’s why we don’t have a gym for Hell Camp. You can exercise anytime and anywhere! You can take your dog for a walk, you can jog on a trail, OR you can do some crunches in your living room. Working out is limitless if you set your mind to it! You don’t have to always be with people or have equipment. All you need is you and motivation! Which brings me to #9…
#9: “I have no motivation to exercise.”
So you have no motivation to be a better person and live a longer, healthier life? That’s the worst complaint I’ve ever heard. Usually procrastinators love this excuse because they feel overwhelmed by something that scares them. Find ways to help motivate yourself, for example: reward yourself by giving yourself a goal and give yourself a prize when you reach that goal. Start small, then gradually challenge yourself to do better each time!
#10: “I am not comfortable working out in public.”
If you are uncomfortable with people being around you while you exercise, then stay at home and work out! Work out with your dog (he doesn’t judge you) or your cat (he will judge you). Work out while listening to music or watching TV. Do something to distract you from what is around you and you might realize you don’t care what people think about you. As long as you try to be a better you and you are working hard to get to that point, forget everyone else. Remember that you are exercising for you and remember that there are always other options for your excuses!
“Every accomplishment starts with the decision to try.”
NO MORE EXCUSES…GET OUT THERE AND BECOME A BETTER YOU!