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GT Get Fit Tip: Weigh Yourself in the Morning
The best time to weigh your body and track fat loss is in the morning. During a nights sleep your metabolism burns about 90kcals/hr and almost all of those calories are Fat and water evaporation.
Being a personal trainer I like my clients to weigh in on Monday morning most of all because that helps them to be accountable for what they eat and drink over the weekends.
I had one client who would refuse to weigh in and when he did that I knew he over ate on Sunday or had too many beers on Saturday. It was easy to tell because he got defensive and would not look me into the eye.
I believe it’s exciting to weigh and see how much fat you have loss especially when you are striving to achieve a certain goal. Knowing that you are one pound closer to the ultimate is a GREAT way to start an otherwise gloomy Monday.
10-day GT Food Challenge starts soon, I will set the food restrictions this week, stay tuned
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Personal Training 101: Fat vs Muscle
Which is heavier, 5lbs of FAT or 5lbs of MUSCLE?
Muscle is more dense and fat has more displacement.
I have been a personal trainer since 2001 and this question is the one I hear most from people who are being less accountable with what they eat and how much activity they do.
The most important thing to learn here is that all the muscle in your body is what burns all the fat in your body. Women will QUIT a training program because they “feel” they are getting “TOO BIG”!!
Muscle is lean, fat is flabby but 5lbs is 5lbs
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GT Get Fit Tip: Obliques
Wednesday at the studio is Abs day - we do core (abs, lower back) exercises every day in every workout but on Wed I like to target the abs specifically.
Today’s workout is Obliques, and the reason I wanted to make this post and draw attention the obliques is because we ALL want 6-pack abs but you can’t see your abs if you can’t see your obliques. 
We are thinner towards are rib-cage and in order to see your abs you have to define your obliques. The muscle is thin but if the fat is thick then you don’t stand a chance. Diet and nutrition are key, 10,000 crunches won’t cut it.
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GT Fit Workout Live: Lowerbody Tues
watch the studio cam and see us doing squats with dumbbells and glute kickbacks. Everyday we target a different major muscle groups to maximize our calorie burn and thoroughly train our physique. We are not here to get big, we workout to GET TONED!!
check it out - #GTfitBG
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GT Fit: Tools in your Tool bag to Progress Weight Loss
Want to progress your weight loss? Try adding some tools to your tool bag
1. Looking in the mirror ( yes you can flex ladies)
2. taking pictures every week
3. measurements and re-measure
4. How your clothes fit
5. What your friends and colleagues say about you when they see you again
6. comments from strangers
7. your total weight that is body fat lbs
9. your total weight that is lean muscle tissue lbs
10. Your body fat percentage (most important for women, not total weight)
You have to have a way to measure & track progress. I personally like to see my performance go up in my workouts but some people love to look at the numbers to see change. Doesn’t matter how you look at it but when friends and strangers make comments about you getting in shape then you know you are doing something.
Best part about that is you will motivate them to be fit too!!!
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New GT Workout Cam – watch how we burn Fat
Talking about working out, eating fruits & vegetables is OK, but doing it is even better. Any structured physical activity you do is ideal but working with a personal trainer is best , of course I’m bias but now I have a “workout cam” so you can see what we do and how we do it.
If you see something you like (or don’t) please reply or send me an email and let me know. Having a personal shouldn’t be a luxury but a necessity
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Split Training- talking workouts with Robin Shea
Coming up this Tuesday on the Robin Shea Show we will be talking about one of my favorite workout subjects and that’s ”split training”
What is split training? Split training is making workouts that hit different muscle groups on different days to spread out emphasis over several days instead of a 2 hour workout. There are many ways to SPLIT a workout routine and the more advanced the training the more you can split routines into major muscle groups.
For example
Day 1: Quads (Mon)
Day 2: Shoulders and traps (Tues)
Day 3: Back, hamstrings and biceps (Thurs)
Day 4: Chest and triceps (Fri)
The body works in 4-6wk increments so every month you should look to vary frequency, intensity, time or use the F.I.T. Principle. With split training you can split each muscle group and train with greater intensity more than just once a week. Also rest days or Active Recovery workouts can be implemented for greater recovery, as in the case of upper-lower body split workout performed four days a week like the one mentioned above.
The F.I.T. Principle stands for
#1 Frequency – how often you train
#2 Intensity – how hard you train
#3 Time – how long you train
People who want to lose weight need to focus on metabolism. Metabolism essentially means “how many calories you burn in one day.” The only way to increase the body’s metabolism is to build more lean muscle tissue (LMT). Focusing on cardio in my opinion is the wrong way to go because cardio trains the body to store fat for long cardio sessions (the body has to have ample energy for runs longer than 20mins).
Robin has done many split routine workouts with me in the past to burn almost 1000 calories in 50mins and recently on one of her runs she had an EPIPHANY about cardio & weight lifting workouts!!
Tune in this Tuesday 10a.m. cst to hear us talk about Weight Training 101 as Robin ask questions like
- If your desire is to lose weight focus on this type of routine…
- If your weight is roughly where you would like it to be this is a better routine…
- If you are seeking major weight loss perhaps this routine would serve you best…
- How often to switch up your routine and why…
- Incorporating Aerobic vs. An-aerobic cardio into your routine
Like I said this is one of my favorite topics and in my opinion the most important discussion for getting in shape and burning more body fat. You can check out some other posts of mine here
Dieting is the worst way to Lose Weight
GT Get Fit Tip: 5 ways to “Spring Clean” Your Body and Burn More Fat
GT Get Fit Tip: Train for Your Body Type
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Know Your Body Type: Measure and Re-Measure
Holiday season is here and people’s focus will shift back to how overweight they are what they’re going to do about it. When you go to the office parties and family dinners you will see and hear everyone’s excuse for their poor physical health.
If you are currently working out alone then now is the time you want to have your body measured. Take the time to measure hips, thighs, abs, chest and arms and if you can have a Fit Coach assess your body fat composition. Knowing what body type you have (endomorph, ectmorph, mesomorph) and how your body fat and muscle mass is distributed is the key to formulating a workout routine that will yield RESULTS
Measuring is the time when you can critique how your training program is fairing. You don’t know where you are going if you don’t know where you been. You have to obtain measuring points so you can compare. Comparisons will help you determine the course of action for the next 4-6wks. Adjustments will have to be made to nutrition intake and workout regime in order for the body to respond and adapt the positive changes you working towards.
If you have never measured or want to be re-measured schedule a time with me Monday – Friday a.m. or p.m.
Get measured – Get results
When you go to your Christmas party, they will have lots of questions for you!!
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GT Get Fit Tip: Your Body Type in Video
Watch this video to see your body type – these are different names to describe the same Ectomorph, Endomorph and Mesomorph bodies
Knowing what your type is can help you make better decisions on how you eat and exercise
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