FAQs
More about Body Composition
Your body is made up of four things: fat mass, skeletal muscle mass, body water, and bone. Two people can weigh exactly the same and look completely different, because one has significantly more muscle and less fat. The scales won’t show that. A body composition scan will.
The goal isn’t just to weigh less. It’s to lose fat, preserve muscle, and end up with a body that looks better, functions better, and stays that way.
If you’ve ever lost weight, then gained it back, then lost it again you’re not failing. You’re caught in a cycle that the scales helped create. And there’s a better way.
Most people measure their progress with one number: their weight. But that number can’t tell you what you’ve lost. And that’s where most weight loss goes wrong!
Muscle mass is one of the strongest predictors of how well you age. Higher muscle mass means you live longer, stay mobile for longer, recover from illness faster, and have dramatically lower rates of type 2 diabetes and heart disease.
Visceral fat, stored deep around your organs, is linked to inflammation, insulin resistance, and certain cancers. You can’t feel it or see it from the outside. Only a body composition scan can measure it. And here’s what most people don’t know: muscle loss begins naturally in your 30s. Without the right training and nutrition, most adults lose 3–8% of their muscle mass per decade, which is one of the main reasons weight creeps back up over the years. With the right approach, it’s entirely reversible.
You still lose weight, often more effectively than on a standard diet. But you train to burn fat and build muscle simultaneously. You eat enough protein to keep your metabolism fired up. Your body changes shape even on weeks the scales barely move. And you keep the weight off long-term, because you’re not losing muscle every time you diet. This is not a different goal to weight loss. It’s a smarter, more sustainable version of it.
When people diet hard without the right training, they lose weight but a significant portion of that loss is muscle, not fat. Muscle burns calories just by existing. Lose it, and your metabolism slows down. Now your body needs fewer calories to function. You eat less, lose weight, feel deprived, and eventually eat normally again. The fat returns but the muscle often doesn’t. You end up carrying more fat than before, with a slower metabolism to boot.
This is the yo-yo dieting cycle. Working on body composition is how you break the yo-yo diet cycle, because the goal becomes losing fat while protecting muscle, which keeps your metabolism strong and your results permanent.
Every guest at No1 Norfolk is scanned on arrival and departure using the InBody 970, clinical-grade technology, giving you a precise breakdown of your fat mass, muscle mass, visceral fat level, metabolic rate, and hydration. You see exactly what your body is made of on day one. Your training and nutrition is built around those numbers. And by the time you leave, you can see in black and white exactly what changed. Not just how much you lost, but what you lost. Lighter. Leaner. Stronger. And this time, it lasts.
More about your stay at No1 Boot Camp
We cater for all abilities and fitness levels: we’re able to do this by demonstrating an exercise, then showing a regression of the exercise, or a progression for clients who are more advanced in their fitness journey.
90% of clients attend on their own; we start a new group every Saturday. The group spends lots of time together and so bond very quickly. We’ve seen many amazing friendships develop over the last 10 years – most people say they are sad to leave by the Friday! We have more than 80% of our clients returning to us annually, to keep themselves on track and reboot their motivation.
We cater for all dietary requirements, and/or religious beliefs. All our chicken is kosher. We are gluten, sugar and lactose free. When booking, we ask you about your dietary requirements; then we double check again on arrival. You must let us know at either of these times, as we need to make our plan for the week ahead. We cannot change as the week goes on, so it is important to tell us before you start the week!
Whilst we are extremely versatile and do offer a variety of nutritional dietary requirements should you require more niche bespoke nutrition planners such as ketogenic, plant based, paleolithic diets, we advise a period of 1 month or longer prior to attending camp so we may arrange a telephone consultation and 1-2-1, time to build your plan and then be prepared ahead of time.
It is advisable to prepare yourself for camp, by doing 1 hour of exercise or walking 3 times a week and by drinking more water; we recommend at least 2 litres of water per day. This will start to prepare your body for the detoxification process and will be an enormous help for your body the week before you attend. We advice clients to consider their food options a week before camp. Many clients opt to take on NO1 Nutritious Food Prep to gain maximum benefit for their stay. A discount is available for those booked in to one of our camps.
We aim to change your body and mind-set by forming new, positive habits for life. Everyone is different but on average the weight loss is from 8-10 lbs. (3.6-4.5 Kg) in a week. When you sit down and have your 1-2-1 weigh in session with our IN Body Composition machine, we’ll advise you based on these results as to which is the best programme for you to follow.
Yes – You can leave your car at the house all week; there is plenty of free parking!
We promote rest and recovery. The body creates the most change when allowed to regenerate from a stimulus. Stimulating to the body with exercise also stresses the body. Depending on your physical condition, fitness levels and stress levels will determine how much rest you may need. Rest and recovery is as important as the training and nutrition itself. There are two types of rest.
(a) Passive rest. Do nothing, chill out, read a book (b) Active rest. Do lower intensity training, you're still working, however, the demands made on the body are significantly reduced