Category Archives: GT Get Fit Tip

You vs.You

One of the hardest things to grasp for some people is the “diet” part of losing body fat weight

I have it broken down for you over 10 days that I can assure you will succeed

It’s you vs. you & I’m on your side

GT Fitness – 3 Rules for Weight loss – Get Toned

If your goal is to lose weight, particularly Fat weight then remember these 3 rules

1. Body Awareness
2. Metabolism
3. Measured Results

You won’t know where you’re going if you don’t know where you’ve been

1. Body awareness – being accountable for what you put in and take away from your body

2. Metabolism – your body’s ability to burn Fat, Sugars & Carbohydrates

3. Measured Results – you have to measure your body and training program every 4-6wks to track progress and make the essential changes that are needed to progress & achieve your desired goals

GT Get Fit Tip: Carb Balance

Carb balance is key when trying to drop body fat and water retention

The more carbs you eat the more sugar and water your body utilizes for digestion, protein takes longer to digest and the result is amino acids not sugar


So far on the first day of the 10-day food challenge I have had sunflower seeds and 6″ Subway ham – now my carbs are 70%

I’m going to make a correction at 1pm with my snack and try to level my fat and protein to about 30-40% respectively

The human body needs fuel to build your metabolism and make you efficient. More fruits, more vegetables, more seeds and nuts is the key

Earn the Burn

(repost from Tumblr)

GT Get Fit Tip: Ectomorph Body Type

Ectomorph body’s are long boned w/ lean muscle

-being a hardgainer u need to consume 1.8-2.2g of Pro/day

– plus weight training to hold mass

Don’t forget about sleep and recovery, You can’t be up all night banging beers and expect your body to keep up


GT Get Fit Tip: Endomorph Body Type

Endomorph body types store fat around the hips and thighs easily

-you think about banana pudding and gain 2lbs

– eat light, eat often #GTfit

GT Get Fit Tip: BMR (metabolism)

BMR is your basal metabolic rate – or how many calories your body burns just to be alive.

Depending on your body type, height and weight a persons BMR can vary – Use this BMR calculator to figure yours

Typically it takes about 1200 to 2000 calories a day for a human to maintain normal organ functions and if you do strenuous work or regular exercise then you can multiply this number by 1 – 1.9% for activity

A 5’5″ F 140lbs and 30yrs has a BMR of about 1450kcals/day

1450 x 1.5 = 2175kcals

So she would need 2175kcals a day to MAINTAIN her 140lbs for the day.  If she wants to lose weight then then she needs to eat 250kcals less a day to be at a calorie deficit.

This is a simple intro to BMR and Harris Benedict Equation 

Have any questions or need help finding your BMR let me know

GT GET Fit Tip: for Lunch

eat small  - eat often

GT Get Fit Tip: Ectomorph Body Type aka “Lurch”

Slim, Skinny, Bean Pole, Lurch, Stick, Bird Legs, Stilts, Hightower, Two Tall Jones these are all names associated with the ectomorph body type.

Ecto’s are usually always long and skinny, they have a faster metabolism that’s built up of slow twitch muscle fibers attached to long bones with long tendons.

You can build up fat stores although it will usually be around the belly and chest area which is the worst place bc of increase heart attack and stroke risk.

You can also build muscle but sometimes are referred to as a “hardgainer” since you have to go above and beyond what other body types endure to build the same pound of muscle.

If you’re an ecto and want to get fit, you have to eat MORE and train MORE, lift MORE, run MORE and sweat MORE to make a difference.

Enjoy the workout

GT Get Fit Tip: Beat these Bad Habits to Help You Get Toned

Re-post from BG Daily News Amplifier

Summer is near and more people will be dressing less to go out and do their daily deeds.  How you feel about yourself will determine what you wear that day and all the decisions you made prior to that could effect how your feeling.

Keeping and maintaining a healthy weight is a lifestyle choice that people make while others make it hard for themselves because of what choices they have made over the past years and months.  Take into consideration your daily activites and what you spend time doing during the day.  The habits you have and the tasks you perform may be keeping those unwanted pounds on your body and causing you to feel and look FAT.

Beat these BAD  habits to help you get toned this summer:

1.  Smoking – if your smoking stop!! Bowling Green just recently passed the “no smoking” ordinance and we should all be thankful.  Smoking decreases blood flow to the extremities and studies show that smokers have a higher waist to hip fat ratio than non smokers.  That means that smokers tend to store more fat around the mid section and look pudgy.  Fat around the chest and abs is the worst kind because it impedes organ function.

2.  Drinking – Taking yourself down town to get 2 or 3 drinks after work adds more than 500 calories to your daily calorie intake and can add up to more than 5lbs a month in fat gains.  Instead of meeting work collegues for drinks, meet for a workout or walk in the park, it will do the your body some good.  Alcohol slows the bodies metabolism and increases the bodies signal to store fat.

3.  Stress – figure out what causes stress in your life and DEAL with it.  When you stress out your body releases cortisol in the blood stream and that also signals your body to store fat.  Stress not only adds body fat to your midsection but can also kill you by contributing to stroke and heart attack.  Take a walk or count sheep if need be, you have to decrease stress to be healthy.

4.  Skipping Fruits and Vegetables – eat more fruits and veggies to lose more body fat.  Getting your daily servings increases your fiber consumption which aids in digestion and prevents constipation.  If your eating more fruits and vegetables then you are less likely to eat too many carbohydrates and starch.  Carbs and starch are easily converted to fat when not utilized by the body shortly after eating.

5.  Too much Cardio or none at all – just walking and jogging isn’t enough to reduce body fat.  I tell people all the time its hard to “get in shape” without doing exercises that actually shape and contour the body.  My suggestion is lift more weights.  Proper weight training adds more lean muscle tissue which burns more calories when you are not working out, plus its good for your heart.

6.  Not getting H2O – if your thirsty you are already dehydrated.  Drinking water is vital to good health because your body can’t function without it.  Knee joints, hip joints, and the spine all need fluid to operate smoothly, without proper hydration your joints can ache and cause irritation.  If you feel bloated all the time, drink more water.  The best diuretic is water.

7.  Watching too much TV – turn off the tube, especially at night.  People who sleep less than 8 hrs have an increased risk for storing more body fat.  When the body is tired it will conserve energy throughout the day in order to have energy when and if its needed.  If you don’t get enough sleep or exercise your body never releases stored energy (fat) so it just collects on our body and looks terrible

These are just 7 bad habits that could be wrecking your midsection and the propensity of unhappiness you have about yourself.  The first step to looking good and being healthy is body awareness, without knowing your body and being mindful of what your doing you don’t stand a chance in this life.

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