April 2012
79 posts
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There are 2 different types of energy systems that you can use when you workout and they are aerobic and anaerobic.
Aerobic energy systems are used when you do long, slow, steady exercises that require oxygen such as jogging, riding a bike, running a marathon or 5K.
Anaerobic energy systems are used when you do short bursts of high intensity exercises such as sprinting, weight lifting,...
Anonymous asked: Hi, I am a female. I do weights and cardio. My cardio is running 4-5 times a week for around 60 mins. I have read that running for long burns muscle, and i do not want to lose muscle. Is this true? If so, is there any way to prevent this as i enjoy running. Thanks :)
If you are interested in reading a sample chapter of my book but I haven’t emailed you a copy of it yet direct message me your email address so I can send it to you: )
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The most important thing to pay attention to when doing cardio is your heart rate. Typically that is the best way to gauge your intensity and the higher your heart rate the more intense is your workout. The more intense your workouts are the more results you will get.
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Lifestyle choices are often overlooked when trying to get fit. There are several factors that play a role in how well your body responds such as sleep, hydration, stress levels, and mental health. These lifestyle choices can enhance your results if you pay close attention to them and work at keeping them in an optimal state. An example would be if you are sleep deprived your body will not have a...
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I need volunteers :)
I am looking for some volunteers that will help me out by reading a chapter I just wrote and giving me your feedback. Will you help me?
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Anonymous asked: Hi Greg... I see you saying what's helpful as post-workout food, but what about pre-workout foods? Just kind of curious!
Anonymous asked: Hi Greg :). I was wondering if olive oil is bad for you? I'm not looking to losing weight or gain any, in fact I'm just working out to maintain and to tone up. If I were to use a teaspoon or two of olive oil in a stir fry, would it be bad for me? I also try to eat as clean as I can too :). Thanks!
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Drink a whey protein shake right after your workout because your body wants nutrients as fast as possible to start the recovery process. The fastest digesting protein will be whey protein because it is liquid. It is superior to eating chicken or tuna fish right after a workout.
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Random Question
I would like to know what makes you feel appreciated the most?
I am very excited! I just got our personal training company to partner up with a organic food store to be able to offer healthy cooking classes to our clients! I think this is going to be huge. In anyway possible I am always trying to offer the best to our clients. :)
Anonymous asked: Hi, Greg! Thanks for following! I've tried to follow you but Tumblr seems to have some kind of bug right now and won't allow me too. Nor will it allow me to ask this question without posting it as "anonymous" :/ Anyway, I have a question. I am 5' 5" and 125 pounds. I started running and eating 1400 calories a day a couple months ago and have lost 20 pounds but this...
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A testimonial from You Tube!
I have been doing just as you talk about in 6 weeks doing 90 minutes 4 times a week 2 workouts @ 45 minutes each I have lost 27 pounds down to 208 goal 185. 15 incline @2.7 MPH wow burning 900 calories a workout. Great advice and thanks for posts dude. Helping ppl live more healthy and fulfilling life’s is what fitness is all about thanks again keep up the great work dude!
I love...
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Love this!
Can I just say how much I love the feedback and interaction that is going on with all of you guys? This is what it is all about helping each other and creating that helpful community.
Love you guys! :)
Anonymous asked: I know it might be a longshot asking you. But I have to go on birth control next month for medical reasons and I'm terrified. So many people say you gain weight because of it. If there anything I can do diet-wise to not gain weight? Like, does it make you crave something imparticular or something? Sorry if this is something you have no idea about
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Question
Would you recommend my blog to your friends? If Yes or No, why would you or wouldn’t you recommend it?
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In pre-workout meals, I suggest eating about an hour to an hour and a half before your workout so that you have energy to do an intense workout. The biggest mistake I see with people before they exercise is they do not eat for four to five hours before they exercise, sometimes longer. When they exercise they then cannot train as hard as they should because their blood sugar drops so low that they...
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I just wanted to answer the question that I have gotten from all of you great followers and that is that my book will be available digitally as well.
I am really excited for the publishing of it. I think it is going to be informative and useful.
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Tips for Supplements: Excerpt from my upcoming...
Green Tea —- great for fat loss and adding antioxidants into your diet. Can help with recovery.
Multi Vitamin- —helps to balance out nutritional deficiencies;. BCAA supplements- —used for recovery and keeping the body in an anabolic state;.
Glutamine- —amino acid used specifically to help with muscle recovery and natural precursor to human growth hormone.
Creatine-...
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The best way to lose weight and drop body fat is to have a sound nutrition, weight lifting, and cardio program. They are all important in order to get long lasting results.
Most people like to only focus on diet, cardio, or weight lifting. I like to focus on all of them with my clients.
Anonymous asked: Hey Greg, I haven't lost any weight in two weeks, what's up with that? I haven't been working out as hard and i've been eating around 1,050 calories per day. I began working out again this week but I gained weight :( Please help. Should I be eating more? Is my body in starvation mode? Or do I just need to step it up at the gym?
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When working out your abs, breathe in when you go back (relaxed stage) and breathe out when you flex or contract your abs. This will allow you to get a deeper flex in your abs increasing your chances of getting great ab muscles.
If you want a nice set of abs then be sure to workout all parts of your abs not just your front (rectus abdominis) but your sides (obliques) as well.
Exercises that are...
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In order to balance out your body we must work out our backsides to correct our front dominant bodies. We are front dominant because we walk forward, we sit down and hunch over a computer, then when we workout we do the front of our bodies (beach muscles ) because it is more visible to us.
The key to balancing out your body is to focus more on training your backside then your front when working...
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If you are short on time but still trying to get a great workout in then do what is called a superset.
A super set is when you combine two exercises and do them one right after the other without taking a rest in between. For example, doing a squat for 10 reps then doing a lunge immediately after with no rest for 10 reps.
The benefits of super setting are you can get more work done in less...
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Tips on Eating Out
When eating out always ask to see the lower calorie healthy menu. Look for whole wheat substitutes for bread and brown rice or lean beef or turkey. Also keep sauces to a minimum and ask how the food is prepared. Many places rub their bread in butter or fatty oils and sauces. Those calories can add up so plan ahead before you go out to eat.
research online today to find the top 5 restaurants that...
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Complex carbohydrates is what you will want to base a majority of your carbohydrate intake from . Complex carbohydrates offer a longer lasting energy source and is stored in the body for energy throughout the day. It keeps your blood sugar more stable and it comes from food sources such as wheat, grains, pastas, rice, and bread. These foods are what you need in order for your body organs and...
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Relationships with food are just as important as what you eat. Foods can become a way to deal with emotions that we may not know how to deal with. For example, using food as a way to escape the realities of your life. It can be a crutch that is used to deal with feelings of anxiety and stress. If we do not get control of our relationship with food then food will control us.
Part of my...
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Fitness is a way of life.
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When is a good time to eat simple sugars?
There are optimal times to consume simple sugars and one of those times is after a workout combined with a healthy protein. The simple sugar combined with a protein after your workout causes your body to start the recovery process. Another time to consume simple sugars is when your blood sugar is low. The rapid digestion of simple sugars can bring your...
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Why is protein important in our diet?
Protein is important in our diets because it repairs, builds, and maintains our body’s cells. It makes our main organs perform their job such as regulating our metabolisms in our body as well as aiding in the digestive process.
Another Excerpt from my book. Hope you are enjoying the content I have released so far.
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Some tips on choosing the proteins that will be healthiest for you are to look at the fat content that they have and eat the leanest sources of protein you can. Red meats tend to be higher in saturated fat content and fish and chicken tend to be lower in saturated fat content. Fish will also be higher in health fats which we will discuss in the fats section.
Excerpt from my book.
What are your...
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Is there a such thing as too much or too little protein?
The answer to that is yes. If you have to much protein it can cause extra stress on the kidneys and liver which is not good because those are our bodies main filtering systems. The last thing we want to do is put too much stress on the things that get rid of our body’s toxins because toxins are what causes disease.
Too little protein in...
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Sometimes things that work are counter intuitive but can be the deciding factor in achieving your fitness goals.
Stress raises cortisol levels in your body. Cortisol is a hormone that increases your body fat and decreases your muscle. The less muscle you have the slower your metabolism.
Reduce the stress in your life by learning how to deal with stress healthily and watch your belly fat start...
Anonymous asked: I'm having two pieces of fish with spinach and beans for lunch. is this healthy?
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When doing strength training, breathe relaxed and naturally and inhale and exhale. By breathing you will be able to get a better “flex” which will give you more results.
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When doing any weight lifting for your body be sure to keep your core flexed the entire time you are performing your exercises. Think suck your belly button in towards your spine to train your abs to be tight and to stabilize the body.
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If your body tends to get really sore then you should consider increasing your protein intake, water, and take the supplement l glutamine.
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Fish oils and green tea are both great natural supplements for fat loss. They stimulate your body’s metabolism as well as give your body antioxidants to help rejuvenate.
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What is the single best tip/advice that you have gotten that has helped you either achieve your fitness goals or get one step closer? Mine was a lesson when I broke my leg, which was never take what you have for granted!
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What service do you think would add value to a personal training service? I am thinking either offering music playlists, nutritional dvds, or massages. Tell me your thoughts I want to have the best personal training service on the planet! :)
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When working out legs and you want to emphasize your butt and glute area, have your body weight or push from your heels when performing leg exercises such as squats and lunges. If you want to focus on your quadriceps push from the balls of your feet.
Anonymous asked: Is porridge a good food to eat for fitness?
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“Your belief in yourself will determine if you succeed in your fitness journey or...”
– Greg Marshall (Fiture)
Anonymous asked: Is running and walking really the only way to lose my thighs and butt? I'm 5'5 with 23inch thighs and 46inch hips. What else can you recommend to lose my bottom half?
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“You can never be someone else, which is great because it is better to be you.”
– Greg Marshall -Fiture
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Carbs are a tricky subject because everyone is scared to eat them now. They are still necessary in your diet and it is just the Quality of carbs that makes the difference between having energy and low body fat and having no energy and increased body fat. [[MORE]]
Most people make the mistake of eliminating carbs out of their diets altogether making it difficult to have energy throughout the day....
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Doing Cardio has more benefits than just getting in shape and losing fat. It can help with depression, anxiety and mood swings. Anytime that I personally get stressed out I like to do cardio and without fail it makes me feel better every time.[[MORE]]
Here are some cardio exercises you can do
treadmill
bike
elliptical
rowing machine
running outside
basketball
swimming
jump rope
zumba
...
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Share your Facebook Url
Hey guys I want us to connect as well as connecting you guys with each other on Facebook. Share your Facebook URL. Mine is http://www.facebook.com/gregeliteutah
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Bonus Chapter
Hey guys I am putting together a bonus chapter of Frequently asked Questions for my book that I can make video responses for. Could you help me and post on here your top 5-10 fitness questions?
