gut buster challenge-3 “the gift for you!” welcome!!!! gbc-3 introduction/kick-off presenter:...
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Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
WELCOME!!!!WELCOME!!!!GBC-3 Introduction/Kick-OffGBC-3 Introduction/Kick-Off
Presenter:Presenter:Kevin BurnsKevin Burns
Personal TrainerPersonal Trainer
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
What can the Gut Buster Challenge do for you?!What can the Gut Buster Challenge do for you?!–Past competitions:Past competitions:
GBC-1 GBC-1 –234.5 POUNDS LOST234.5 POUNDS LOST–Winner- Joe Pelino 67.75 pounds lost. 21.89 % body weight lostWinner- Joe Pelino 67.75 pounds lost. 21.89 % body weight lost
GBC-2GBC-2–506.416 POUNDS LOST506.416 POUNDS LOST–Winner- Jose “Tato” Pena 56.6 pounds lost. 17.05 % body weight lostWinner- Jose “Tato” Pena 56.6 pounds lost. 17.05 % body weight lost
–Total lost to date in both competitions: 740.916 lbs.Total lost to date in both competitions: 740.916 lbs.
–WHAT WILL YOU LOSE?!WHAT WILL YOU LOSE?!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
Enough with the B.S………Enough with the B.S………How am I going to lose the How am I going to lose the
weight????weight????•Determination------- Only you can decide if you want to lose the weight.
•“I’ll show you the way but you have to walk the path”
•Dedication- This is in and out of the gym.
•Diet, working out, cravings, the EXTRA!!
•Drive-
•Drive to Forge- Building 3150
•Drive to lose – The weight, win the competition
•Drive for success – Meet your Goals!!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
GOAL SETTINGGOAL SETTING
•S.M.A.R.T
•Specific - What do you want to do exactly??
•Measurable – How much do you want to lose?
•Attainable - Is it doable ??
•Realistic - Are you able to accomplish your goal?
•Timely – When are you going to reach that goal?
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
Exercise?Exercise?““Physical exercise”Physical exercise”From Wikipedia, the free encyclopediaFrom Wikipedia, the free encyclopedia
Physical exercise is manual activity that Physical exercise is manual activity that develops or maintains physical fitness and develops or maintains physical fitness and overall health. It is often practiced to overall health. It is often practiced to strengthen muscles and the cardiovascular strengthen muscles and the cardiovascular system, and to hone athletic skills. Frequent system, and to hone athletic skills. Frequent and regular physical exercise boosts the and regular physical exercise boosts the immune system, and helps prevent diseases immune system, and helps prevent diseases of affluence such as heart disease, of affluence such as heart disease, cardiovascular disease, Type 2 diabetes and cardiovascular disease, Type 2 diabetes and obesity. It is also improves mental health and obesity. It is also improves mental health and helps prevent depression.helps prevent depression.
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
How to exercise: CARDIO!!!How to exercise: CARDIO!!!1.1. What’s your Max Heart Rate (hr)?What’s your Max Heart Rate (hr)?
1.1. 220 – age = max heart rate220 – age = max heart rate
2.2. Fat Burning!!Fat Burning!!Max HR x 65% = target heart rate for fat burn.Max HR x 65% = target heart rate for fat burn.
Example. 43 years old. Max hr = 177 Fat Burn HR = Example. 43 years old. Max hr = 177 Fat Burn HR = 115-120 b.p.m. (beats per Minute)115-120 b.p.m. (beats per Minute)
Why is this important?Why is this important?50% of the calories you burn when in the Fat Burning heart rate range come 50% of the calories you burn when in the Fat Burning heart rate range come from “Stored Fat.” from “Stored Fat.” ““Burn the Gut, not what’s in it!”Burn the Gut, not what’s in it!”
3.3. Cardio Vascular:Cardio Vascular:Max HR x 80% = Target heart rate for Cardio –vascular programming.Max HR x 80% = Target heart rate for Cardio –vascular programming.
Example 43 years old. Max hr =177 Cardio workout= Example 43 years old. Max hr =177 Cardio workout= 141-146 b.p.m.141-146 b.p.m.
Why Cardio Vascular?Why Cardio Vascular?When doing a cardio vascular workout you’re working on the heart, not the When doing a cardio vascular workout you’re working on the heart, not the Gut! STILL A GOOD THING THOUGH!!Gut! STILL A GOOD THING THOUGH!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
How will I know my heart rate?!How will I know my heart rate?!
Small Investment = Small Investment = HUGE PAY OUTHUGE PAY OUT
$109.95 with free overnight shipping!!!
The gym see’s no profit for this. I’ve researched this for you and will forward the link to you if you e-mail me!!! [email protected]
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
FACTSFACTS
–You will burn more calories when doing Cardio Vascular workouts versus Fat You will burn more calories when doing Cardio Vascular workouts versus Fat Burning. So why do Fat Burning.Burning. So why do Fat Burning.
–It’s where the calories come from!!!!It’s where the calories come from!!!!
–Energy- 3 sourcesEnergy- 3 sourcesFat- The worst form of Energy. Equivalent of using Oil. It’s thick and sticky, takes a long Fat- The worst form of Energy. Equivalent of using Oil. It’s thick and sticky, takes a long time to burn and leaves an undesirable residue. It’s definitely needed, but in very small time to burn and leaves an undesirable residue. It’s definitely needed, but in very small amounts.amounts.
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
So what’s wrong with Fat??So what’s wrong with Fat??
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
Carbohydrates- Best energy source. Carbohydrates are the equivalent of Carbohydrates- Best energy source. Carbohydrates are the equivalent of burning wood. They’re pretty easy to use as energy and produce a lot of burning wood. They’re pretty easy to use as energy and produce a lot of output. Complex are the best……try and avoid the white to see the weight output. Complex are the best……try and avoid the white to see the weight fall off. Important- Unburned carbs will turn to simple sugars which will be fall off. Important- Unburned carbs will turn to simple sugars which will be stored as fat!!! White flour is the hardest carbohydrate to burn.stored as fat!!! White flour is the hardest carbohydrate to burn.
Sugar- More forms of sugar than can be discussed in a day. To wrap it up- Sugar- More forms of sugar than can be discussed in a day. To wrap it up- natural sugar is the best way to go….stay away from the sweets. Craving natural sugar is the best way to go….stay away from the sweets. Craving the sugar? Go to fruit and leave the candy bar and ice cream. Drop the the sugar? Go to fruit and leave the candy bar and ice cream. Drop the cakes and grab the Jell-o. There’s always room for Jell-o!!!!!cakes and grab the Jell-o. There’s always room for Jell-o!!!!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
So what to do in Forge? Where do I start???So what to do in Forge? Where do I start???
Work out outfit-Work out outfit- Shorts, Tee-shirt, sports bra, compression shorts, Shorts, Tee-shirt, sports bra, compression shorts, athletic pants, etc.athletic pants, etc.ShoesShoes- Good supportive shoe. Cross trainer or running shoe is - Good supportive shoe. Cross trainer or running shoe is recommended.recommended.HygieneHygiene- Come in clean so you don’t get sick smelling yourself - Come in clean so you don’t get sick smelling yourself and shower after so you feel great leaving the gym.and shower after so you feel great leaving the gym.Music-Music- I recommend an MP3 player or similar so you don’t get I recommend an MP3 player or similar so you don’t get bored. Or….one better, come with a friend!!bored. Or….one better, come with a friend!!When?When? Morning is best!! Jump start your metabolism in the- Morning is best!! Jump start your metabolism in the- morning and burn more calories throughout the day!!!morning and burn more calories throughout the day!!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
So much equipment….where do I start?So much equipment….where do I start?
Low impact = low pain!!Low impact = low pain!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
What’s the plan?!What’s the plan?!
How long-How long---Start with 30 min at 65% of your max HR. --Start with 30 min at 65% of your max HR.
After two weeks- 45 min at 65% of max HR.After two weeks- 45 min at 65% of max HR.
That’s the baseline-----EXTRA IS GREAT!!!!!!!!!That’s the baseline-----EXTRA IS GREAT!!!!!!!!!
Gut Buster Challenge-3Gut Buster Challenge-3“The gift for you!”“The gift for you!”
Questions and Answer time!!Questions and Answer time!!
RAISE YOUR HANDRAISE YOUR HAND