We’re starting to reach the end of our boot camp. Each week, you’ve been making more and more positive changes to improve your diet, fitness and skin. As the boot camp starts to wind down, it’s important to make these changes permanent. If go back to your old ways, you’ll just end up back where you started.
– Boot Camp Home Page
– Week 5: Nutrition
– Week 5: Fitness
– Week 5: Skin Care
– Skip to Week 6
Men’s Nutrition Checklist for Week 5
You’re almost there. Follow these five nutrition tips to get ready for next week.
1. To continue losing weight, cut 100 more calories. Good news: This is the last week of the boot camp that you will be cutting calories. By eliminating 100 more calories from your diet, you’ll have a total daily deficit of 800 calories. Adjusting your calories each week shocks your body so that your metabolism continues burning calories at an accelerated rate. Remember to keep taking your thermogenic supplement for a metabolic boost, too.
2. To keep bulking, add 100 calories. Eat another high-protein snack, drink an extra protein shake… just make sure those extra calories are coming from nutrient-dense foods and not junk like donuts and fried food. You should be eating about 800 calories, which puts you on pace to gain about 1.5 pounds per week.
3. Cut down on high-sodium foods. Foods that are high in sodium like canned soup, peanut butter and pre-packaged deli meats can raise your blood pressure and dehydrate you – two side effects that you don’t want to experience. Read your food labels to track down these culprits and make sure to always opt for low-sodium options to curb your salt intake. Check out “Debunking 6 Big Men’s Nutrition Myths” for more nutrition information.
4. Be weary of condiments. Sauces and toppings are notorious for being loaded with calories and fats. While tomato-based sauces are okay in moderation, avoid cheesy sauces and gravies at all costs; the empty calories add up fast. Just use common condiment sense to make healthy decisions.
5. Take an antioxidant supplement. Your diet should already include fresh fruits and vegetables, but if you’re not a fan, an antioxidant supplement for men can fill in some nutrition gaps. Antioxidants are nutrients that can fight off free radicals, which can age your skin and cause wrinkles and fine lines. A daily supplement ensures that your body has the necessary antioxidants. Read “8 Best Antioxidants for Men” for a list of the antioxidants you need.
Men’s Fitness Checklist for Week 5
No turning back now. Push yourself hard this week to finish up strong.
1. Quality beats quantity. If you feel like you can pump out a few more reps, do it – as long as you’re not sacrificing form. Lifting too much with bad form can lead to injury, which will set you back weeks, if not months. Don’t be a hero – lift to exhaustion and then stop. There’s always next time.
2. Work out with a friend. Sometimes, a friend can give us that extra boost in the gym. There’s nothing like competition to make you push yourself harder. You can even make a friendly wager on who can reach their goals the fastest, who can run the farthest… whatever. Who says a workout can’t be fun?
3. Switch up your workout playlist. The right music can set the tone for your exercise session. Every few weeks, refresh your playlist. Throw in some rap, hard rock or even country – what matters is that it gets you pumped. Save the classical music for another time; this is no time to take a nap.
4. Don’t neglect your legs. As guys, we tend to focus more on our upper body: chest, back, arms and shoulders. If you solely focus on these parts, however, you’re going to look disproportionate. Have you seen those guys with huge upper bodies and itty bitty legs? Don’t be one of them. Another benefit: working out large muscle groups like your legs produces an insulin effect that triggers muscle building.
Men’s Skincare Checklist for Week 5
This week is all about grooming. Body odor, hair care, shaving… we’ve got you covered.
1. Use an unscented deodorant. Many deodorants and anti-perspirants contain aluminum, which has been linked to health concerns. Also, the overpowering scents of some deodorants can clear a room. Choose an unscented, aluminum-free deodorant for long-lasting odor protection that won’t overwhelm your sense of smell – or anybody else’s. Read “7 Tips to Fight Men’s Body Odor” for more tips on controlling B.O.
2. Give your hairstyle a boost with a men’s styling product. Both men’s hair pomade and men’s hair gel can provide superior hold for your hairstyle. Whether you’re going for a wet look, something spiky or just a classic ‘do, both men’s hair products can provide the extra support to meet your grooming needs. Need help finding a good look? Check out our men’s hairstyle slideshow.
3. Get a shampoo that’s specifically formulated for men’s hair. A men’s shampoo is great for sensitive skin as well as acne-prone skin. By gently removing oily matter from your scalp, a shampoo for men works to unclog pores and prevent scalp acne. Another benefit of a men’s shampoo is that it can help thinning hair by increasing luster and supporting hair growth. Use daily.
4. Use shaving products specifically designed for men’s skin. A men’s shaving formula and aftershave can help protect your skin from annoying ingrown hairs and other skin irritations, all while providing a closer shave. With professional-grade ingredients like salicylic acid, you can finally say goodbye to all those pesky shaving problems.
