Monday, October 24, 2011

Diet/Strength Training comes first, then add cardio.

Dag has lost over 30 lbs following a fat loss nutrition plan and strength and conditioning program.

Great reminder for those interested in fat loss that put "cardio" before diet/strength training... via Alwyn Cosgrove

See article for studies sited...
"... I told her that if her goal is to change the way her body looks – she needs to adjust her diet, and add strength training. Muscle is metabolically active. If you make it work – you burn calories. If you build some more muscle – you burn some more calories.
So if your goal is to increase your metabolism and lose the fat – and you had to choose between strength training or cardio – you need to add strength training to your program FIRST!"

GTS Fat Loss hierarchy...

  1. Nutrition plan geared toward fat loss (will have the LARGEST impact on body fat loss). I've said it a million times, you can't out train a bad diet.
  2. Strength/Hypertrophy based Training: Challenging full body strength exercises will improve your every day function, your posture (if you learn to do it properly), increase your metabolism, help you utilize calories more efficiently, more fun to track improvements, and of course as an added benefit reshapes your body to improve the way you look!
  3. Cardiovascular based training:  If you've got extra time, you can apply it toward this.  Yes it will help you burn some additional calories, but the first two will make a much larger impact on getting the body you want, less likely to burn you out and is far less time consuming then mindlessly running on the hamster wheel for an hour or two every day.   

Monday, October 17, 2011

Big weekend for GTS Athletes!

Congrats to GTS Athletes Rick, Andrew and Eric!

Rick took 6th in the Clydesdale division of his Triathlon this past weekend! Rick dropped 20 lbs, set personal records in all of his strength lifts and shaved off roughly 22 minutes off of his previous triathlon!

Andrew won his first CA State Sanctioned Muay Thai fight. Andrew looked really strong out in the ring and won with a second round knockout from a head kick!

Eric took 2nd place for his age group in a trail race, 10th Overall, and helped his team win 1st place!

Sunday, October 16, 2011

Congrats to Andrew! Big 2nd Round K.O.!

Congrats to Andrew on winning his first CA State Sanctioned Muay Thai fight.  Andrew looked really strong out in the ring and won with a second round knockout from a head kick!

Thursday, October 13, 2011

3 months till 2012

Thanks to my client Dana for inspiring this post.  Dana lost 7.6 lbs on her first week of training and following the GTS Nutrition Program.  She started off with a bang, but the odds are stacked against her these upcoming months as we move into the holiday season.

Dana's homework was to spend 5 minutes visualizing where she'll be on her journey by Jan 1st 2012... 

The new year is only three months away, with a few holidays mixed in. A time most of us put on weight, cast our health goals aside and let our holiday treat days spill into the next day, week, or month...

So that said, 3 months from now on Jan 1st...

  • Are you still working hard toward your goal?
  • Did you enjoy yourself in moderation over each holiday?
  • Did you share your success with your family members?
  • You fitting better in all of your clothes?
  • Are you stronger than you are now?
  • Healthier than you've been in years?
  • Are you setting an example for others so they'll want to follow in your footsteps?
  • What are you doing in your daily life that's different than what you do today? 

I strongly encourage you to write out the answers to these questions. Visualize your success, and do the things you need to do to make it happen.

IPL World Powerlifting Championships Entry Forms

7 Weeks out from competition.  Our team has grown significantly since Nationals, and we'd love to have more people represent 4 Star Gym and Game Time Strength. If you're interested in attending or competing, feel free to reach out!

Gathered all information for the competition below.

Date: Sun Dec 4th (Bench Only and Deadlift Only event)
Location: Golden Nugget Hotel & Casino, 129 East Fremont Street, Las Vegas, NV 8910
Hotel: Golden Nugget Hotel & Casino. group rate starts at $42 per night

Here are the links

IPL Facebook page (main source of updated info):

Discounted hotel rates at Golden Nugget:

IPL World Powerlifting Championship Entry Form (Deadline November 1st, 2011):

USPA membership form:

Read about Nancy's experience at her first competition here...

(Video) Andrew Prepping for his next fight

Video of GTS Athlete Andrew, training with his fight coach for his upcoming Thai Boxing fight this weekend.