How to choose a fitness bootcamp

When it comes to bootcamps, there are the good, the not-so-good and the tough.Here are 10 rules to finding the one that suits your mind, muscles and lifestyle by the expert.

Photo: Lorna Jane

If your intentions for a better body have been stopped in their tracks because you can't separate the good from the bad when it comes to bootcamps then we don't blame you.

Confused? You deserve to be, because for every bootcamp that would get your body into better shape, there is another not-quite-so-perfect-for-you bootcamp waving a 'new body' carrot at the end of the confusing stick.

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So how you do shop for your perfect bootcamp plan? Forget celebrity endorsements, money off schemes and flashy websites, this is the real bootcamp checklist you should be looking at before signing along the training line, says top trainer Jean Claude Vacassin of W10 Performance. Because promises, price and promotions aside if it doesn't suit you, it won't suit your body.

Jean Claude Vacassin's Bootcamp Check List:

1. Who else is going?

"Working out in a group is one of the most motivating environments there is, but make sure you're surrounded by like-minded people. It's so important.

Do you want young and trendy or would you prefer quiet and classic? Make an effort to find out what the culture is like - from the level of fitness to how much interaction between members there is, even down to the type of music they play - and make sure that it fits your personality.

It's also a good idea to ask about the fitness level and size of each class. Class size can vary hugely from bootcamp to bootcamp and with it the focus on technique and personal attention, and you want to make sure your own fitness levels are catered for."

2. What are other people saying?

"There should always be a list of testimonials on the website, and not just from celebrity backers. It's tricky but try and feel for the language and gauge whether or not they are organic or staged - it happens more than you would like to think! Video testimonials are often a great way of 'meeting' the other campers too."

3. Are the instructors experienced and qualified?

"Make sure all of the instructors are industry qualified and are fully insured. This on its own is no guarantee that they are 'good' but steer clear of any who are not. Not all websites state whether this is the case so you might need to call and check.

I would also always suggest meeting the trainers before signing up. It just gives you a far better idea of how passionate and committed they are to helping you get results."

4. Are the workouts structured?

"The difference between good and ordinary bootcamps can be down to if and how they structure their workouts. Many don't.

Often it's a series of exercises thrown together on a wing and a prayer. The difference between those that structure their sessions and those who do not is not only their results but typically, and worryingly, their injury rate.

The better bootcamps will always include some strength training as well as the cardio element and their programme."

READ: Three's a trend: body changing bootcamps

5. Do they balance the yin and yang?

"Bootcamp workouts should be tough, that is kind of the point. But do they include a proper warm up at the beginning, some stretching at the end, and/or some foam rolling somewhere in the mix?

If they don't, steer clear. Anyone can put 10 exercises in order and bark enthusiastically for half an hour; the good ones structure their programmes between yin and yang too."

6. Are they motivating?

"This is the key question to ask yourself.

Let's be clear, the responsibility lies with you to be consistent, train like you mean it and eat according to your goals, but do they provide a framework that will motivate you to do so?

Are the trainers inspiring, do you connect with them and the other members? Do they offer a fitness and food plan that fits with what you're prepared to do Etc. Think about this one, because it has to be a motivational match."

7. Do they offer nutritional advice?

"We all have some idea of what constitutes good and bad eating, but find out if they provide a nutritional framework to up the ante and complement their training programme. If they don't, think twice. Nutrition is a key part of any exercise programme and if they're not addressing it they're not looking after you properly."

8. How hard am I prepared to work?

"It is vitally important to pick a bootcamp that fits with how you 'enjoy' training.

Some bootcamps stick to a very intense level of training which is great if you're a die hard exerciser in need of that extra push, but perhaps not such a good fit if you're new to it all and want to start with something more gentle. This isn't a reflection on you in any way, but you must be honest about what you are prepared to do and the kind of exercise that you find palatable.

On top of this be practical about how much time you can give to training. There's no point signing up to a rigorous programme if it means the rest of your life goes into overdrive. If your timetable doesn't allow for that kind of training you'll just end up feeling tired, deflated and it will have the reverse effect on your attitude to training."

9. What are my expectations?

"You need to decide what your expectations are from the get go. Bootcamps differ vastly in their approach and ethos and you need to pick one that fits in with your expectations.

If you want to lose a significant amount of weight in a short time for example you need to pick one that emphasises regular and intense training, multiple sessions per week and a nutritional overhaul for example.

You'll also need to be honest with yourself about what you can expect given your own personal circumstances (time, social engagements, willingness to sacrifice certain things etc.). "

10. Is the approach right for me?

"If you're carrying an injury you'll need to pick a bootcamp that can accommodate you. If you're hugely overweight, you might want to pick one that emphasises strength and circuit training. In both cases, you might want to steer clear of ones that are focused solely on running and jumping.

If you're beginner you might also want to choose one that's progressive and offers a bit more personal attention (otherwise you run the risk of getting injured or becoming demotivated etc)."

To sign up to a bootcamp with Jean Claude Vacassin's W10 Bootcamp, log on to www.w10performancegym.com