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Barry's Bootcamp (BBC), the high-intensity workout that helps celebrities like Kim Kardashian, Jessica Alba, and Jake Gyllenhaal stay in amazing shape, is opening its first east coast location in Manhattan's Chelsea this weekend (June 4)! The studio is known for its night-club meets bootcamp style during hour-long classes that mix strength training with treadmill intervals. The result is a high-intensity workout that burns fat (up to 1,000 calories per class) and tones muscles.

In an exclusive interview with Shape.com Barry's Bootcamp Co-President Joey Gonzalez reveals where he thinks most women's workouts go wrong—and what you can do to fix it.

Common Misconceptions: Where Your Workout Goes Wrong

1. You do one or the other: cardio or body sculpting. "Don’t get me wrong, half of our class is cardiovascular, but the strength training is equally as important, and that's really what helps kick metabolism into high gear," Gonzalez says.

2. You ignore weights. "What you're doing when working out is building muscle, and muscle is an integral part of actually burning calories throughout the day. With weights, your body is burning ‘x' amount of calories more an hour than it was before you did it—and that’s not true of cardio. That’s why women who tend to use weights and bring it into their regular exercise program are not only stronger and healthier, but on average have better bodies. If you touch their arms they're strong, they're not soft. Women complain about 'flarm' (laughs), the flabby arm area, and, really, the best way to target that is working your triceps."

3. You think the more you do, the more fat you're going to burn. "This is not necessarily the case. When you're doing cardiovascular at an intense level for an extended period of time, your body goes into what's called a 'steady state' and it actually begins to burn its own muscle. That's obviously very counter-productive, so you can actually do more harm than good sometimes when you're going too crazy on the cardio."

4. You forget that one pace doesn't win the race. "You're supposed to vary levels of exertion in order to optimally burn fat. These kinds of things all date back to the caveman days when that's how you'd hunt. First of all, bikes didn't even exist so there you have that (laughs). Second of all, when you went out, when would you ever run 60 minutes at a 7.0? It just never happened. You'd be walking down a path and then maybe you'd see something in the bushes so you'd start jogging, and then you'd go slower, and then you'd sprint to it, raise a rock, and kill it. That's how the human body responds, and that's kind of what we base our workouts by."

5. You think there are "men's" and "women's" workouts. "Honestly, the women get through [BBC classes] just as easily, if not easier, than the men. Women are very, very strong and resilient and I've just been impressed over the 7 years of my career."

6. You do it alone. "I would just encourage [women] to obviously prioritize fitness and to try to find friends and other people that share that. In my experience, Barry's is almost like a Cheers. You know everybody, everyone knows everyone else's name. A big part of why we've been such a success is because the same people go through those doors and support each other and there's just a lot of camaraderie. My advice would be no matter where you are or what kind of workout you're doing, try to make it a social thing and include your friends or your family."

 

Barry's Bootcamp is offerring SHAPE readers 25-percent off class packages at their new location this weekend only! Go to their website and use promo code "VIPNYC" during checkout. The offer ends Sunday, June 5th.

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