Blog Archives

What people don’t realize about cardio, New Years workouts

end of the month finishing up with Burprees and Press Challenge – it has been a progressive challenge this month and all around and I am very happy with everybody’s effort – I have been talking about the holiday foods and eating too much since Nov 1st and when you put in a great month of training with more weights and cardio like we have been doing then you really get to utilize that extra food energy and build your metabolism which will be very important when we get to May June and July bc then you get to show yourself off!! So while all the whimps are complaining about how fat and miserable they are the next two months and not working out or eating like they should, you don’t have to say anything to them

JUST FLEX and they will get the point

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For people who like to run and do cardio workouts

I get bagged on a lot bc I’m a trainer who doesn’t like to do running workouts or run for fun.  Now I’m not into bodybuilding or power-lifting either (I’m a shrimp at 5″6″ 160lbs 10% body fat)  but I do appreciate people who do whatever workout it is they like to do.

I just want to help people realize their goals and help them work smarter, not harder to get where they want to be

The difference for people who like to run and do running workouts is the energy systems their body uses to get the workout done.  Its different from lifting weights.

Running is “Aerobic” (with oxygen) which utilizes fat for energy and the muscle remains catabolic in the long run.

These are people who run a lot

lillysu

dudes

slim

londonmarathon12

London marathon runners at the start line

There’s a few common things all these runners have here

  1. they run A LOT!!
  2. they burn a lot of FAT
  3. they are very lean

Nothing wrong with that, your body will respond to what ever training you give it or put it through.  Just work smarter not harder to achieve your goals

 

If you have any questions about my philosophy or post please let me know

Politicians and broken promises

I Voted

I Voted (Photo credit: yaquina)

I hope you make it out to vote today

Even more, I hope that you don’t vote for and get a bunch of broken promises for your effort

Something I have been saying since I moved to Bowling Green in 1998, I am going to run for Mayor 2016, my name will be on the ballot in 2016, that I promise!!

Another promise I am making to all my clients and standing by is that for the next 16 days (including Mon) it is my mission to help you this Thanksgiving be one you can enjoy without feeling guilty or being hard on yourself.

The next 16 days of workouts I am certain you will burn at least 600-800 calories a workout, if you just show up & complete the structured exercises you will have burned all the calories you can eat for a bountiful thanksgiving dinner.

The average person eats a total of 5000-6000 calories all day on Thanksgiving & You have the opportunity to burn around 7ooo calories showing up and doing about 9 workouts till Thurs

That is something you can count on and believe!!

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

  1. If your desire is to lose weight focus on this type of routine…
  2. If your weight is roughly where you would like it to be this is a better routine…
  3. If you are seeking major weight loss perhaps this routine would serve you best…
  4. How often to switch up your routine and why…
  5. 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

The “SKINNY” on Working Out

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

New Workout Times: schedule your workout – GT Fitness Personal Training

We are making a new workout schedule for the new season.

Please let us know what your ideal workout time is so we can provide a trainer to administer the exercises.  It is silly for you to be ready for a workout and not know what to do next.

You can leave a preferred time here or the “Suggestion Box” at the studio

This is your workout time, you let us know when you want us here

GT Get Fit Tip: Train for Your Body Type

Do you do Elliptical for cardio?

How bout drops sets on leg day?

When’s the last time you did anaerobic threshold training?

The type of training you do at the gym and how you feed yourself throughout the day may be keeping you from achieving desired results.

Knowing the science behind your body type can save you many hours in the gym and more time outside doing things you enjoy.

What ‘s your body type?

Look at Arnold – what kind of body type does he have?  This was the CA Gov!!

Follow @NuckolsD on Twitter for more personal trainer tips


HOW MUCH CAN YOU BURN?

HOW MUCH CAN YOU BURN?

https://i0.wp.com/i.usatoday.net/yourlife/graphics/2010/1028-fitness-calories/45-minute-workout.jpg

3 Min workout to get you a killer Butt, Hips, and Thighs with David from @gettonedfitness

Video post  at the Sam 100.7 radio station

http://www.ustream.tv/recorded/7862197

Quick upper body #gettoned workout at home

Quick upper body get toned workout you can do at home with a ball and hand weights

GetTonedFitness.com

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