1. Gut Buster Challenge-3 “The gift for you!” WELCOME!!!! GBC-3 Introduction/Kick-Off Presenter: Kevin Burns Personal Trainer

2. Gut Buster Challenge-3 “The gift for you!” What can the Gut Buster Challenge do for you?! –Past competitions: GBC-1 GBC-1 –234.5 POUNDS LOST –Winner- Joe Pelino 67.75 pounds lost. 21.89 % body weight lost GBC-2 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?!

3. Gut Buster Challenge-3 “The 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. “I’ll 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!!!

4. Gut Buster Challenge-3 “The 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?

5. Gut Buster Challenge-3 “The 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.

6. Gut Buster Challenge-3 “The gift for you!” How to exercise: CARDIO!!! 1.What’s your Max Heart Rate (hr)? 1.220 – age = max heart rate 2.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 what’s in it!” 3.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 you’re working on the heart, not the Gut! STILL A GOOD THING THOUGH!!

7. Gut Buster Challenge-3 “The gift for you!” How will I know my heart rate?! Small Investment = HUGE PAY OUT $109.95 with free overnight shipping!!! The gym see’s no profit for this. I’ve researched this for you and will forward the link to you if you e-mail me!!! Kevin.m.burns@us.army.mil

8. Gut Buster Challenge-3 “The gift for you!” FACTS –You will burn more calories when doing Cardio Vascular workouts versus Fat Burning. So why do Fat Burning. –It’s where the calories come from!!!! –Energy- 3 sources Fat- The worst form of Energy. Equivalent of using Oil. It’s thick and sticky, takes a long time to burn and leaves an undesirable residue. It’s definitely needed, but in very small amounts.

9. Gut Buster Challenge-3 “The gift for you!” So what’s wrong with Fat??

10. Gut Buster Challenge-3 “The gift for you!” Carbohydrates- Best energy source. Carbohydrates are the equivalent of burning wood. They’re pretty easy to use as energy and produce a lot of output. Complex are the best……try 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. There’s always room for Jell-o!!!!!

11. Gut Buster Challenge-3 “The 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 don’t get sick smelling yourself and shower after so you feel great leaving the gym. Music- I recommend an MP3 player or similar so you don’t 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!!!

12. Gut Buster Challenge-3 “The gift for you!” So much equipment….where do I start? Low impact = low pain!!

13. Gut Buster Challenge-3 “The gift for you!” What’s the plan?! How long---Start with 30 min at 65% of your max HR. After two weeks- 45 min at 65% of max HR. After two weeks- 45 min at 65% of max HR. That’s the baseline-----EXTRA IS GREAT!!!!!!!!!

14. Gut Buster Challenge-3 “The gift for you!” Questions and Answer time!! RAISE YOUR HAND