Health Boot Camp Extended Version

Health Boot Camp

This is a great 8 month health boot camp program to make you healthier in a slower manner that is more appropriate for us older folks. You end up with the same results, we just take 4x longer to achieve it - hence the "extended version". This extra time lets us achieve the same results while minimizing the risk of overuse injuries. If you are younger and want a more accelerated version of this program, please check out the Health Boot Camp. This program can be done at home in less than an hour a day. If you want, please join in the discussion on bootcamp videos here.

You are probably wondering what I mean by a "health program" and how this style of program differs from the other workout programs out there. Let me explain it this way, you know how some times a person ordering a thick steak dinner calls the sprig of parsley on their butter soaked potato the "vegetables" to be funny? Well to make that meal healthy, you turn it completely 180 degrees around. You make the vegetables the main dish and the steak and potato the side dishes. Same with workout programs. Most workout programs are all about weights with a token amount of cardio, or no cardio at all "because it kilz gains". Well, to take those workout programs and turn them into programs where health improvement is the main desired outcome, turn them 180 degrees around. The cardio is the main course and the weights are the side dish. Strength is part of what it takes to be healthy, but only one small part - cardio is far more important. By weekly time spent, this program is about 80% cardio and 20% weights.

Those of you with sharp eyes will notice that this is exactly the Get Boot Camp Ready program that I designed to help people who have enlisted to improve their conditioning as quickly as possible so they can pass the boot camp Physical Fitness Test. As it turns out though, this program shares the same goals of fat loss, cardiovascular conditioning, and strengthening that are optimal for health improvement. The military is wiser than we sometimes give them credit for :)

Talk to your doctor

Its important for anyone to talk to their doctor before starting an exercise program but its even more important for older people to do this. Print out this workout and take it with you and ask if they think its appropriate for you or if you need to make some modifications.

Nutrition Plan For Health Boot Camp

You will be getting plenty of exercise with this boot camp workout program but you need to set your caloric intake properly or your efforts will be wasted.  Eat too little and you wont gain the strength you need to do the pullups and pushups.  Eat too much and you wont lose the weight necessary to run fast and make pullups easier.  This is going to be the hardest part of the program for many of you, for at least two days you need to count calories.  Every single thing you eat or drink needs to be tallied to make sure you intake is on track. Using an application like loseit.com or myfitnesspal makes totaling your calories easy.   My calorie calculator will tell you how many calories to consume, in step 6 set your goal to be "20% calorie reduction" and in step 5 set your activity level to be "3-5 hours of moderate exercise".  Remember more exercise is not better and starving yourself is not better either.  What to eat?  Without getting complicated, eat lots of vegetables, whole grains, legumes, lean meats, nonfat dairy products, and some fruit.  Be very sparing of sweets, fried foods, chips, fries, cakes, cookies, and all alcohol including beer.   After the first week of calorie counting you should have a very good idea of how much to eat so you can stop the calorie counting.  Every time you lose another 10 pounds, use my calculator to re-calculate your target calories and count calories again for two days to make sure your eating has been re-calibrated properly.

Months 1&2 of 8 month health boot camp program

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 Workouts A & C B  B & C  B A & C  B  rest

A Workout: Five minute fast walk.  Alternate 60 seconds of jogging and 60 seconds of walking for a total of 25 minutes.

B Workout:  45 minutes of cycling, swimming, or elliptical machine at 50%-70% of your maximum heart rate. Two revolutions of my Rotisserie Core Workout.

C Workout: Do as many knee pushups as you can, then rest 2 minutes and do another set.  Repeat this until you have done 5 sets.   If you are not sure how to do knee pushups, please watch this video on pushups for the complete beginner.  Rest 3 minutes then do 5 sets of chin-up (palms facing your face) walk-the-plank’s, 8 reps per set, one minute rest between sets. (note: this is same as phase 1 in my pullup program).

Months 3&4 of 8 month health boot camp program

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 Workouts A & C B  B & C  B A & C  B  rest

A Workout: Five minute fast walk.
Alternate 90 seconds of jogging and 30 seconds of walking for a total of 30 minutes.
Follow with 5min of fast walking

B Workout:  45 minutes of cycling, swimming, or elliptical machine at 50%-70% of your maximum heart rate. Two revolutions of my Rotisserie Core Workout.

C Workout: Do 5 sets of 20 pushups.  You will do as many real pushups as you can, then drop to your knees to finish the rest of the 20 reps with knee pushups.  Rest 2 minutes, and do another set. Do 5 sets of chin-ups (palms facing face) with 20 reps in each set.  Do as many real chin-ups as you can, even if its only one, then finish the rest of the 20 reps with walk the planks.

Months 5&6 of 8 month health boot camp program

A Workout: Five minute fast walk.
Alternate 2 minutes of jogging and 20 seconds of walking for a total of 30 minutes.
Follow with 5min of fast walkingB Workout:  45 minutes of cycling, swimming, or elliptical machine at 50%-70% of your maximum heart rate. Two revolutions of my Rotisserie Core Workout.C Workout: Do 5 sets of as many pushups as you can with 2 minutes rest between sets.  Do 5 sets of pull-ups (palms facing away from your face) with 20 reps in each set.  Do as many real pull-ups as you can, even if its only one, then finish the rest of the 20 reps with walk the planks. Months 7&8 of 8 month health boot camp programA Workout: Five minute fast walk for a warm up then jog for 45 minutes.B Workout:  45 minutes of cycling, swimming, or elliptical machine at 50%-70% of your maximum heart rate. Two revolutions of my Rotisserie Core Workout.C Workout: Do 6 sets of as many pushups as you can with 3 minutes rest between sets.  Do 6 sets of pull-ups (palms facing away from your face) and do as many reps as you can with 3 minutes rest between sets. Important note about runningThe older you are and the heavier you are, the tougher that running is on your body. If you are over 40 years old and over 220 pounds I do *not* recommend running at all, use low impact cardio until your nutrition plan has dropped your weight under 220 pounds. Heavy, older runners are virtually guaranteed to get injured, learn to run lightly with a "floating head". Even if you are not overweight, you still need to be *very* alert for any signs of joint pain or overuse injuries - STOP and take a few days off.  The last thing you want is to get overuse injuries!  If you feel the running is to hard on your body, substitute the B workouts for the A workouts.

  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 Workouts A & C B  B & C  B A & C  B  rest
  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
 Workouts A & C B  B  B A & C  B  rest