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Frequently Asked Questions

How many days a week should I workout?
Depending on your health & fitness goals, you’ll need to workout a minimum of 3 days per week to see results. We recommend at least 2 days of strength and flexibility training per week.

If your goal is significant fat loss, then you’ll need to perform 2-3 days of strength training and 4-6 days of cardio along with clean eating.

Monday – 45 minutes strength training, 15-20 minutes of cardio
Tuesday – 30-40 minutes treadmill cardio or 1hr bootcamp
Wednesday – 45 minutes of strength training, 15 minutes cardio – run/walk
Thursday – 20 minute HIIT Cardio or 1 hr bootcamp workout
Friday – 20 minutes on the stair master
Saturday – rest or 20 minutes of HIIT cardio
Sunday – rest

What should I eat before a workout?
Ideally, you should fuel your body 45-60 minutes before you exercise so that you have enough energy to conquer your workout. We recommend fruit and yogurt, wheat toast with peanut butter or protein shake with half a banana.

If you don’t have time to eat before an early morning workout or you want to lose extra body-fat by doing fasted cardio, BCAA’s are a good fuel source that will give you much needed energy without upsetting your stomach. It can be consumed before, during and/ or after your workout.

What's the best diet for weight loss?
There’s no such thing as the best diet. Most diets work as long as you can stick with. Studies have shown that regardless of which diet is followed, adherence is the ONLY thing that predicts success. That means it doesn’t matter if you pick a plat-based diet, ketogenic diet, high protein/ low carb or whatever else. What matters. Most is that you stick with it for the long term. You have to be able to sustain it for life.
What are the best exercises for bedding rid of muffin tops, bat wings, cellulite on the back of my thighs, belly?
The truth is that “spot reduction” is a myth and does not work. Unfortunately, we don’t get to choose the exact spots/ areas where we lose fat first because your body will determine that without your input. So don’t be discouraged if you’re not seeing results as fast as you’d like. Sometimes, you may be obtaining results in areas that you cant see such as your back and rear thigh area. Just stick to your nutrition and training program and eventually the results will come.

What can be done to help accelerate your progress in particular areas is strength training that produces muscle mass gains. For instance, if you’d like to decrease the flabbiness of your tricep area, you’d need to add strength training exercises that target the triceps to grow bigger and stronger. Your triceps will look more toned after a few weeks of targeting them with heavy strength training.

How Quickly will i see results of training?
Expect to feel the results of training before you see the results of training. Most people report better mood, sleep and energy levels within 2-3 weeks of starting a training program.

Physical results such as looks will take longer and largely depends on how much you stick to your training and nutrition program. Be consistent and with time, you and others will start to see your results.

What should I bring to Bootcamp?
Towel and Water Bottle
I've never exercised before, is Bootcamp to much for me?
No. We have a lot of newcomers who haven’t exercised in while or in some cases, never. Most of those people were intimidated about trying a class. What they found when they actually tried the class was a very supportive & encouraging environment and trainers who could modify the workout to meet everyone’s needs. If we see or you let us know that you’re not comfortable with a particular exercise, we can modify it to fit your needs.
What sort of results will I get from Bootcamp?
Two of the biggest benefits of bootcamp are fat- loss and cardiovascular fitness. You will also experience strength gains, muscle definition, agility, and improved self- esteem and confidence.

To accelerate your results, make sure to stick with the Official RockStar Nutrition Program.

What makes RockStar Fit Camp different to other fitness programs?
– It’s completely run outdoors (rain, hail or shine).
– Huge variety from workout to workout which keeps your body guessing to get awesome results. The variety also keeps the classes interesting, exciting and fun for you.
– Family environment. Everyone is always encouraging each other and keeps each other accountable to coming on a consistent basis.
– We work on all aspects of fitness such as Strength & cardiovascular conditioning, flexibility, core, speed, agility and quickness training. We use everything from your own body-weight to tires, Kettlebells, battle ropes, push sleds, bands, dumbbells & barbels, sandbags and medicine balls.
How many calories a day should I eat?
This is all based on your height and weight and exercise routine. There is not a general formula for all.
How often should I do cardio?
As much as you want, as long as it is paired with a weight training schedule! Cardio is great for building long twitch muscles and endurance but for over all fitness and health it needs to be paired with strength training.
How often should I lift weights?
2-3 times a week depending on how heavy you lift and your schedule
Will lifting weights make me bigger?
Your muscles will get bigger, but you will lose fat so you will measure smaller! Muscle is half the size of fat. As long as you are lifting correctly and eating the right amount of protein, fat and carbs (macros) your body will react appropriately and get smaller and tighter.
Can I have a cheat meal?
Nice answer- yes. Everyone needs to live a little to enjoy life. Work hard on your diet during the week focusing on high protein, low carbs and healthy fats paired with exercise. Then you can have either a treat or a cheat meal.

Real answer- only if you have worked hard enough to deserve it! Have you worked really hard all week, eating clean, working out hard, focusing on your health and bettering yourself?. Have you reached your goals for the week? Will you feel bad about yourself after? can you stop with one cheat meal and not make it a cheat day? Depending on how you answer these questions is whether you are able to have a cheat meal. Think about how badly you need it. Would you be okay with having a treat and not a whole cheat meal?