Activities for Weight Loss

At Weight Crafters, we make fitness a daily adventure!

The Best Exercises for Weight Loss

The most vital requirement for losing weight is to eat healthy, well balanced meals and snacks. Your nutrition should provide all of the vital nutrients you need in a fashion that optimizes your metabolism, balances insulin, reduces fat cell count and size, and keeps you in a net-calorie-negative. This was the core focus of fat camps and fat farms back in the 60's, and it helps reduce scale weight and improves overall organ fitness; however, physical activity provides a second component to the modern health equation.

That second component—exercise—is required in order to burn calories, strengthen muscle, decrease inflammation, increase flexibility, and strengthen your bones. It's also essential in preventing your body from trying to supplement calorie reduction by converting your muscle fiber into energy instead of pulling from your stored fat cells—which is what you want to be using for energy.

Exercise has numerous benefits that can help you in your journey—including improved mood, stronger bones, reduced risk of chronic diseases and more.

Some of the exercises we utilize here at Weight Crafters Fitness & Weight Loss Camp are:

At Weight Crafters, we incorporate as many of these as possible with our Exclusively trademarked True Fire Fitness System throughout your stay with us. Scroll down for more details on what makes each exercise type amazing...

Techniques & Activities at Weight Crafters

Please note that training techniques and activities may vary depending on group makeup, weather, etc.

Walking, Hiking and Jogging

Why do we use it?

Hiking is the single most natural form of exercise we humans do. Walking, Jogging and Running are at the core of our bodies’ very design. And done right, it can produce significant fitness results without causing injury or substantial pain.

Hiking is also a “warm-up” and “cool-down” activity, helping you to transition in and out of more advanced workouts. It can help to loosen your muscles when they’re tight from a hard workout. It also calms your mind, releasing chemicals into the brain that cause feelings of pleasure and happiness.

Regular, brisk exercise of any kind can improve confidence, stamina, energy, weight control, life expectancy, and reduces stress. It can also decrease the risk of coronary heart disease, strokes, diabetes, high blood pressure, bowel cancer and osteoporosis.

Scientific studies have also shown that walking, besides its physical benefits, is also beneficial for the mind, improving memory skills, learning ability, concentration, mood, creativity, and abstract reasoning.

What is walking?

Haha... Most of us are no strangers to walking places. Wikipedia defines walking like this:

"Walking is one of the main gaits of terrestrial locomotion among legged animals. Walking is typically slower than running and other gaits. Walking is defined by an 'inverted pendulum' gait in which the body vaults over the stiff limb or limbs with each step."

LISS & HIIT Training

Why do we use LISS & HIIT training methods?

As part of the True Fire Fitness System™, we utilize functional fitness techniques that have become known to the public as a whole by their acronyms LISS & HIIT.

LISS - simply means Low Intensity Steady State Cardio.

HIIT - simply means High Intensity Interval Training.

The debate continues as to which approach is most effective towards achieving overall health and weight reduction as a part of an overall, integrated approach to fitness and physical wellness.

At Weight Crafters, we utilize both processes at different measurements and with varying applications, depending upon a person's condition (e.g. age, physical health, conditioning, weight, etc.). Either style of training can be very effective or harmful, depending upon the individual's situation.

Various LISS exercise routines are administered at Low Intensity and in a Steady State, meaning you exercise in a low interval, steady steady of heart rate, blood pressure, body temperature and pace with lessened resistance over a longer period of time (e.g. low-level setting on an elliptical machine for one hour at a time).

Various HIIT exercise routines are administered at a High Intensity level and in a fluctuating state of intervals, meaning you are in a constant state of high and low heart rate, blood pressure and pace over short intervals of time (e.g. Tabata, Intense Circuit Training, Treadmill Sprints with intensity and resistance increased, etc.).

Both are an effective way to gain proven fitness results, but must be carefully considered when looking at a person's overall fitness condition as they begin a new program. Clients with heart issues, pulmonary problems, joint and bone issues, etc. should be limited in HIIT training, and more focused on core strength and LISS training. Conversely, clients who are in fine physical health—aside from wanting some conditioning and to lose some unwanted weight—would likely benefit from much more HIIT training structured into their routine.

What are LISS & HIIT?

High Intensity Interval Training is a type of training exercise that involves a series of high-intensity workouts interspersed with rest or relief periods.

Low Intensity Steady State cardio training is essentially the opposite, involving a constant state of low-intensity exercise.

Swimming & Water Aerobics

Why do we use pool exercise?

Water aerobics is a form of aerobic exercise that usually utilizes foam weights or other floating objects, and is performed mainly underwater. It is inherently low impact, easy on the joints, and helpful for those suffering from back pain or who are overweight.

The exercise, however, is substantial–providing a balanced cardio workout and using water resistance to provide clean, smooth motion exercise. The classes focus on aerobic endurance, resistance training, and creating an enjoyable atmosphere with music.

Water Aerobics is especially essential for those who are attending because they need to lose a substantial amount of weight, or for those who have injuries or joint problems. Therefore, it is crucial to our weight loss programs when working with seniors or long-term stays.

What is Water Aerobics?

Water aerobics is the performance of aerobic exercise in water such as in a swimming pool. Done mostly vertically and without swimming typically in waist deep or deeper water, it is a type of resistance training. Water aerobics is a form of aerobic exercise that requires water-immersed participants.

Pilates & Recovery

Why do we use pilates?

The top benefits of doing Pilates exercise that people report are: becoming stronger, longer, leaner, and more able to do anything with grace and ease.

This is because core strength is the foundation of Pilates exercise. The core muscles are the deep, internal muscles of the abdomen and back. When the core muscles are strong and doing their job, as they are trained to do in Pilates, they work in tandem with the more superficial muscles of the trunk to support the spine and movement.

As you develop your core strength, you develop stability throughout your entire torso. This is one of the ways Pilates helps people overcome back pain–a common concern for our weight loss camp clients. As the trunk is properly stabilized, pressure on the back is relieved, and the body is able to move freely and efficiently.

What is Pilates?

Pilates is a type of mind-body exercise developed in the early 20th century by German physical trainer Joseph Pilates, after whom it was named. Pilates called his method "Contrology".

Strength / Resistance Training

Why do we use strength training?

Strength training builds muscle. Muscle is responsible for both moving you—and burning calories. Strength training also keeps your metabolic rate high, which helps you to burn fat.

Additionally, strength training increases endurance, improves bone density, strengthens joints, lowers cholesterol, improves your sleep, and teaches you persistence, sacrifice, self control and responsibility.

Strength training may not be the first thing you think of when you approach the goal of weight loss—but it can be one of the most rewarding activities we offer.

Don’t let the idea of gaining muscle scare you. As your body begins to change—to strengthen, to reduce fat and gain muscle–you will find a whole new level of self-esteem and self-confidence!

What is Strength Training?

Strength training or resistance training involves the performance of physical exercises that are designed to improve strength and endurance. It is often associated with the lifting of weights.

Suspension Training

Why do we use suspension training?

Suspension training uses your own body—rather than weights—to provide resistance and engage muscle groups. Along with other exercise types, it provides the unique advantage of combining muscle strength training with balance, core strength and agility.

Suspension training is also inherently low-impact, and is therefore a key component in our weight loss programs, particularly for larger or more senior clients.

By gaining control of your body through suspension training, you’ll increase core strength, be lighter on your feet, and feel younger than you have in years!

What is Suspension Training?

The term suspension training refers to an approach to strength training that uses a system of ropes and webbing called a "suspension trainer" to allow users to work against their own body weight.

Cardio Kickboxing

Why do we use cardio kickboxing?

While competitive kickboxing involves physical contact with an opponent, cardio kickboxing involves no physical contact and was designed to help people achieve a fit, healthy body.

It is a vigorous cardiovascular workout that builds endurance, flexibility, and strength, and burns approximately 350 to 450 calories an hour. Controlled kicks and punches in combination with traditional aerobic movements make this form of exercise the ideal way to achieve a physically fit body. It is usually performed to high energy music.

Cardio kickboxing is an excellent way to relieve stress, not to mention a positive way to channel both anger and aggression. Through mastering kickboxing moves, individuals can build both confidence and self-esteem. As such, we think that it fits perfectly into any adult fat camp weight loss program.

What is Cardio Kickboxing?

Cardio kickboxing is a group fitness class that combines martial arts techniques with fast-paced cardio. This high-energy workout challenges the beginner and elite athlete alike.

Beach Bootcamp

Why do we use beach bootcamp?

The first and most obvious reason we use beach bootcamp is our proximity to the beautiful white sands of Madeira Beach and the Gulf of Mexico! It would be strange if we didn’t take advantage of this natural opportunity.

More to the point however—for the best results in a weight loss camp environment, we have to provide as much variety as possible.

Beach Fitness sessions are a fun change from our on-site workout routines. And, getting dirty in the sand provides an even more challenging workout than the same exercises would indoors or on pavement.

Additionally, exercising on the beach as a group tends to motivate individuals to push themselves past the point where they would likely stop on their own.

What is Beach Bootcamp?

Beach bootcamp is a growing trend in high-intensity fitness, wherein a small to medium sized group performs a variety of interval plyometric and crossfit exercises together on the beach.

Stretch Training

Why do we use stretching?

Stretching is often overlooked, even though it offers many benefits both when combined with physical exercise, and in daily life. Proper stretching can increase your flexibility, improve your posture, and reduce body aches. It also helps to alleviate stress.

Stretching keeps your muscles flexible and strong. This is important, because without engaging your full range of motion, your muscles will naturally shorten and tighten. This tightening may go unnoticed during most common activities - but when you engage in activity that requires more range, your risk of joint pain, strains and muscle damage increases significantly.

Stretching not only prevents surprise injuries and pain, but improves your mobility and capability. This means being more ready for sudden exertion or surprise movements in daily life, as well as moving and walking more comfortably and naturally in our later years.

What is Stretch Training?

Stretching is a form of physical exercise in which a specific muscle or tendon (or muscle group) is deliberately flexed or stretched in order to improve the muscle's felt elasticity and achieve comfortable muscle tone. The result is a feeling of increased muscle control, flexibility, and range of motion.

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