Gut Buster Challenge-3 The gift for you!

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Gut Buster Challenge-3The gift for you!

• WELCOME!!!!
• GBC-3 Introduction/Kick-Off
• Presenter
• Kevin Burns
• Personal Trainer

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Gut Buster Challenge-3The gift for you!

• What can the Gut Buster Challenge do for you?!
• Past competitions
• GBC-1
• 234.5 POUNDS LOST
• Winner- Joe Pelino 67.75 pounds lost. 21.89
  body weight lost
• GBC-2
• 506.416 POUNDS LOST
• Winner- Jose Tato Pena 56.6 pounds lost. 17.05
  body weight lost
• Total lost to date in both competitions 740.916
  lbs.
• WHAT WILL YOU LOSE?!

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Gut Buster Challenge-3The gift for you!

• Enough with the B.S
• How am I going to lose the weight????

• Determination------- Only you can decide if you
  want to lose the weight.
• Ill 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!!!

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Gut Buster Challenge-3The gift for you!

• GOAL 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?

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Gut Buster Challenge-3The gift for you!

• Exercise?
• Physical exercise
• From Wikipedia, the free encyclopedia
• Physical exercise is manual activity that
  develops or maintains physical fitness and
  overall health. It is often practiced to
  strengthen muscles and the cardiovascular system,
  and to hone athletic skills. Frequent and regular
  physical exercise boosts the immune system, and
  helps prevent diseases of affluence such as heart
  disease, cardiovascular disease, Type 2 diabetes
  and obesity. It is also improves mental health
  and helps prevent depression.

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Gut Buster Challenge-3The gift for you!

• How to exercise CARDIO!!!
• Whats your Max Heart Rate (hr)?
• 220 age max heart rate
• Fat Burning!!
• Max HR x 65 target heart rate for fat burn.
• Example. 43 years old. Max hr 177 Fat
  Burn HR 115-120 b.p.m. (beats per Minute)
• Why is this important?
• 50 of the calories you burn when in the Fat
  Burning heart rate range come from Stored Fat.
  
• Burn the Gut, not whats in it!
• Cardio Vascular
• Max HR x 80 Target heart rate for Cardio
  vascular programming.
• Example 43 years old. Max hr 177 Cardio
  workout 141-146 b.p.m.
• Why Cardio Vascular?
• When doing a cardio vascular workout youre
  working on the heart, not the Gut! STILL A GOOD
  THING THOUGH!!

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Gut Buster Challenge-3The gift for you!

• How will I know my heart rate?!
• Small Investment HUGE PAY OUT

109.95 with free overnight shipping!!! The gym
sees no profit for this. Ive researched this
for you and will forward the link to you if you
e-mail me!!! Kevin.m.burns_at_us.army.mil
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Gut Buster Challenge-3The gift for you!

• FACTS
• You will burn more calories when doing Cardio
  Vascular workouts versus Fat Burning. So why do
  Fat Burning.
• Its where the calories come from!!!!
• Energy- 3 sources
• Fat- The worst form of Energy. Equivalent of
  using Oil. Its thick and sticky, takes a long
  time to burn and leaves an undesirable residue.
  Its definitely needed, but in very small
  amounts.

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Gut Buster Challenge-3The gift for you!

• So whats wrong with Fat??

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Gut Buster Challenge-3The gift for you!

• Carbohydrates- Best energy source. Carbohydrates
  are the equivalent of burning wood. Theyre
  pretty easy to use as energy and produce a lot of
  output. Complex are the besttry and avoid the
  white to see the weight fall off. Important-
  Unburned carbs will turn to simple sugars which
  will be 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- 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 cakes and grab
  the Jell-o. Theres always room for Jell-o!!!!!

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Gut Buster Challenge-3The gift for you!

• So what to do in Forge? Where do I start???
• Work out outfit- Shorts, Tee-shirt, sports bra,
  compression shorts, athletic pants, etc.
• Shoes- Good supportive shoe. Cross trainer or
  running shoe is recommended.
• Hygiene- Come in clean so you dont get sick
  smelling yourself and shower after so you feel
  great leaving the gym.
• Music- I recommend an MP3 player or similar so
  you dont get bored. Or.one better, come with a
  friend!!
• When? Morning is best!! Jump start your
  metabolism in the- morning and burn more calories
  throughout the day!!!

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Gut Buster Challenge-3The gift for you!

• So much equipment.where do I start?
• Low impact low pain!!

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Gut Buster Challenge-3The gift for you!

• Whats the plan?!
• How long---Start with 30 min at 65 of your max
  HR.
• After two weeks- 45 min at 65 of max HR.
• Thats the baseline-----EXTRA IS GREAT!!!!!!!!!

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Gut Buster Challenge-3The gift for you!

• Questions and Answer time!!
• RAISE YOUR HAND