A fitness camp is two to four weeks in which your training, meals and sleep are planned for you. What works isn’t tropical magic but routine: two or three sessions a day, a calorie deficit without going hungry, eight hours of sleep and zero temptations. Here are the formats, the prices and honest expectations.
Types of camps
- Camp membership: training at the camp, with accommodation and meals on your own. Cheap, but sticking to the routine is up to you.
- All-inclusive: a room, planned meals, two or three sessions a day, measurements. The most popular format.
- Premium: a villa or hotel, a personal trainer, a nutritionist, massage, lab tests before and after.
- Medical retreat: a doctor-supervised program with lab tests and adjustments to your diet. Suited to people with a lot of excess weight or chronic conditions.
How much it costs
| Format | Price | Duration |
|---|---|---|
| Training only, no accommodation | 8,000–12,000 THB | two weeks |
| All-inclusive | 30,000–60,000 THB | two weeks |
| Premium | 1,500–3,500 USD | one week |
| 21-day program | from 2,800 USD | three weeks |
What results are realistic
A safe rate of fat loss is 0.5–1% of body weight per week. Over four weeks, the scale typically shows 3–6 kg less, and part of what goes in the first days is water. We don’t promise “10 kg off in a week”: numbers like that mean losing water and muscle, not fat.
The main outcome of a camp isn’t a number on the scale but habits: a sleep routine, straightforward eating and training you’ll keep up at home.
Staying safe after 40
- An ECG and basic blood work before you start, especially if you haven’t trained in a while. You can get it done in Bangkok in half a day.
- The first week is for adapting to the heat: the load increases gradually.
- Water and electrolytes: 3–4 liters a day when training in the heat.
- Weight-loss medication only if prescribed and supervised by your own doctor. We don’t recommend camps that sell it “as part of the package”.
- Chest pain, shortness of breath out of proportion to the effort, or dizziness: stop training immediately and see a doctor.
Frequently asked questions
Can I go without any athletic background?
Yes, most camp guests are beginners. The load is matched to your level, with measurements and functional tests in the first days.
Two weeks or four?
Two weeks is a reset and a start on new habits. Four weeks bring a noticeable change in fitness. If you have the time, three to four weeks give the best return on your money.
How do I keep the results at home?
Before you leave, your trainer puts together an 8–12 week training and nutrition plan. At home, the key is to keep your sleep routine, enough protein and three workouts a week.
Prices and rules are based on public sources as of the update date and may change. This is not medical or legal advice.