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The Top Five Tips To Reduce Abdominal Fat

1. Focus on nutrition as the foundation for reduced body fat. The two most important parts of this are, total caloric intake and macronutrient (a term used to devise where our calories come from, i.e. protein, carbohydrate and fats) breakdown. A simple rule to follow on this is to take in roughly your BMI (basal metabolic rate) in calories, you can work this out at . Do not add a calorie allowance for exercise if you have a lot of weight to lose. If you are already in the ballpark but want to get those abs to pop, you can add between 10-20% on training days. Aiming then to get your calorie contribution from carbs in-between 20-30% of total calories is the aim. This combined will help you become more insulin sensitive, glucose sensitive and reduce the negative hormonal effects of high carbohydrate dieting that will cause the excess storage of fat around the midsection.
2. Sleep. The most often overlooked factor for people looking to improve body composition. If you don’t get to bed by 10.30pm at the latest and sleep at least eight hours then it’s going to be a battle to get the results that you want. Sleeping is the fountain of youth and it regulates a whole series of cascading functions of a healthy metabolism. It regulates Cortisol production (a stress hormone that when elevated will spare fat and burn muscle glycogen), Leptin production (a hormone associated with appetite and satiety), not to mention affecting your ability to train at a good intensity and recover from doing so. Sleep is also where we produce Growth Hormone, an essential peptide hormone for the reduction of belly fat.
3. Training not draining. Work with intensity in mind. Training that has an acute Cortisol response via high intensity intervals, resistance training or anything else that is 60 minutes or less and intermittent in nature. Slow steady cardio, aerobics classes or long arduous training regimes are typically a poor choice as they do nothing to increase lean muscle and have a low adrenal response (The adrenal response to training increases with intensity and has a positive effect on the overall hormonal cycle that regulates body composition). High intensity training can only be maintained for shorter durations so, keep it short but work hard. Be sure to lift weights and make training the legs are a priority. This also means that you need to understand what your tolerance is for training volume. Some people are like Mack-Trucks and can train 10-15 sessions per week. Others need to adhere to a two days on, one day off cycle. A good way to measure this is by checking your heart rate upon rising. If it is more than five beats above your normal resting level over 60 seconds, you are over-trained and in need of a rest day.
4. Reduce Alcohol and Gluten. These two compounds will wreak havoc with your overall health and body composition. Both will create an acute stress response and affect the way your body metabolizes both fats and carbohydrates. Our body is always in a simultaneous state of fat storing and fat burning. The actions we take determine which way the balance will tip towards. Gluten will put you into an inflamed state, which tips  you the wrong way, alcohol will have a similar effect as well as negatively affecting sleep, liver detox pathways and hormonal pathways.
5. Supplement for success. Provided that you are getting all of the above correct (or close to for 90% of the time), supplements will help you get that last bit of leanness that may evade your abdominals. Omega 3 from quality fish oil is great for reducing inflammation and suppressing cortisol. Magnesium and Vitamin C (We stock a great product that combines these two together) for nurturing the adrenal glands and ensuring that the HPA axis is working well.

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Regardless of if you want to be an Olympic Weightlifter, Powerlifter, Bodybuilder or just get in to better shape and move better, the squat is a must.
At GTT we spend a lot of time not only training hard for great results, but also improving 'how' we move.
Strength without mobility is a waste.
Being able to get into a deep squat will not only improve your training, it will also improve your quality of life.
As we age the two things that we lose most are;
1. Muscle Mass
2. Mobility
Address both in your training and you'll feel the difference. Freer movement and less aches and pains.

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Coach Jacob taking the troops through some Bear Crawls to warm up for our public holiday session. Great for warming up and conditioning the deep core muscles and shoulder stabilizers.

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GTT Coach Shaun Kober working it with his favourite pink kettlebell. 

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Zinc is a metal. It is called an “essential trace element” because very small amounts of zinc are necessary for human health.
It is also used for boosting the immune system, treating the common cold and recurrent ear infections, and preventing lower respiratory infections. It is also used for malaria and other diseases caused by parasites.
Some people use zinc for an eye disease called macular degeneration, for night blindness, and for cataracts. It is also used for asthma, diabetes, high blood pressure, and skin conditions such as psoriasis, eczema, and acne.
Other uses include treating attention deficit-hyperactivity disorder (ADHD), blunted sense of taste (hypogeusia), severe head injuries, Crohn’s disease, Alzheimer’s disease, ulcerative colitis, peptic ulcers and promoting weight gain in people with eating disorders such as anorexia nervosa.
Athletes use zinc for improving athletic performance and strength as it free's Testosterone from the binding effect of Sex Hormone Binding Globulin (SHBG), that has the effect of decreasing free Test.

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What does having a trainer mean to you?
Do you want somebody that will tell you you're doing well when you're not?
That it's ok to give up on your dream before achieving it when things get too hard?
That lets you off the hook for bad choices and BS excuses?
That doesn't call you out for reverting back to old habits when the initial excitement of a new program wears off?
Or do you want somebody that cares for you and tells you the truth?
Tough love is ultimately still love.
You might not always like what you hear but if that's the case then you're probably getting what you need.
Too many trainers are worried about what their clients will think of them if they tell the truth.
This place of fear, limits their ability to act in the best interest of the customer.
Ultimately, the good trainer will tell the client what they need to hear and what is truthful. This, after all is what you're paying for.
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