I’ve got a great book for you to check out. It’s written by my friend, Dave Durell, of High Intensity Nation from Orlando, Fla. Most of the people I see are looking for general fitness and fat loss, specifically. Our clientele is almost always a slight majority of women. But, this one is something special mostly for the guys. Not that women should be afraid of muscle, on the contrary, that should be your focus if you want to raise metabolism and improve shape. But, men, if you’d like to pack on some lean weight, raise your metabolism, and start to develop that upper body shape you’ve been looking for, this book will tell you the way to do it. Better yet, it tells you how to do it in a safe and very effective method using high intensity training principles specifically for BUILDING MUSCLE!

Click Here!

Dave knows what he is talking about too. He’s spent quite a bit of time with the industry’s leaders in bodybuilding and strength and conditioning.

Pro bodybuilding results in little time!

Click Here!

Dave has personally spent time with and been trained by the man above, the late Mike Mentzer. Former pro bodybuilder in the early 80’s. Mike knew the secrets to getting lean and muscular without overtraining. When most bodybuilders were working out 6 hours a day and twice a day sometimes, Mike was working out twice a WEEK! He was maximally stimulating his muscles for growth and then allowing them to grow with the proper amount of rest.

Dave has also spent 10 years in all helping to build pro athletes to tip top shape as a strength and conditioning coach for pro football teams like the Tampa Bay Buccaneers, the Jacksonville Jaguars, and even at South East Missouri University. He knows what it takes to get lean and muscular and it’s in this book.

You’ll also get a couple other bonuses like I did. You get the simple nutrition guide to go with it as well as 2 downloadable MP3 files for the High Intensity Muscle Building Audio Program where he literally walks you through to your success. You’ll also get access to his High Intensity Training Video Vault. The first video is the secret to bigger biceps. Now, I know my anatomy being a Master Trainer, but Dave showed me something in this video that even I didn’t think of. It’s a simple technique, but extremely effective if you want to maximize your bicep’s muscular development. What guy doesn’t want to do that? I wish I had seen that video 10 years ago. I’ve never seen anybody else recommend this technique. There’s also an excellent technique if you’re having trouble making progress with dumbbells. Sometimes a 5 pound jump is too much, well what do you do? Dave shows you a simple technique that can make an intermediate step in this process without interrupting your muscle building progress.

Again, I can’t say enough about this book and all the extras, information, and tools that come with it. I fully endorse his methods and would jump at the chance to grab this book. And just like us, he has a GUARANTEE. If you’re not happy with it, there’s a 100% money back guarantee.

Click Here! to get your copy of this must have book if you’d like to start building that lean muscular frame or if you’re a trainer looking for a great technique to get your clients exceptional results.

If you don’t have time to workout or were scheduled to, but are running behind, this is a great routine to give a shot. Pick it up here. “I Don’t Have Time to Workout Workout”.

1. You over do it. – Many people join the gym and try to do too much too soon. They don’t moderate frequency and volume. Rest is not even considered. They think more is better. I have news for you. The more is better rule doesn’t apply to anything on the planet. At some point, anything can become too much or negative. Rest is equally important as the work, itself. Moderating the variables is crucial to maximizing your success or causing you to fail. If you are unsure of how to do so, consult a professional trainer who can prescribe an appropriate plan for you. Research has shown that overtraining quickly like this can lead to lower red blood cell count, mood disturbances, and other negative things. Be on the lookout for these signs of overtraining:

* Washed-out feeling, tired, drained, lack of energy
* Mild leg soreness, general aches and pains
* Pain in muscles and joints
* Sudden drop in performance
* Insomnia
* Headaches
* Decreased immunity (increased number of colds, and sore throats)
* Decrease in training capacity / intensity
* Moodiness and irritability
* Depression
* Loss of enthusiasm for the sport
* Decreased appetite
* Increased incidence of injuries.
* A compulsive need to exercise

2. You have an idea, but no action. – Many people have ideas in their head of what they’d like to look like or achieve, but few of them actually put pen to paper to write them down and even fewer have a real plan of action and accountability to carry them out. It’s important to have the ideas, dreams, and desires, but an actionable plan to go with it to make it reality.

3. You don’t keep track. – If you don’t keep track of your workouts and improvements, how will you know if you’re making progress? Things are really happening, but sometimes they are so subtle in the beginning, they may not be that visual. The first thing you should do is to keep track of your body measurements. Also, keep track of your training routines to measure weight, rep, and set increases and always make sure that you are constantly reevaluating your fitness plan every 4-6 weeks. Whether it’s fat loss, building muscle tissue, or just feeling better; keeping a log helps and motivates you to get there. When you see where you were, and where you are, you realize you’re making progress! Our Fitness & Nutrition Tracking program is easy to use and will help you reach your fitness goals!

4. You’re unrealistic. – Be Real about your Success – It would be great if you could train for a week and see magical results, but that’s not how getting in shape and improving your health works. Just like getting out of shape does not happen in one day, you will not see results immediately when you start any type of fitness training program. Be realistic, be prepared and set short, medium and long term goals. When you make your fitness goals realistic and attainable you will ensure a greater success for sticking with your fitness program for life.

5. You don’t have a sustainable plan. – Many people have it in their head that they have to be in the gym X days a week or run a marathon in order to get in the shape that they want. These are rather arbitrary ideas and when implemented can lead to not being able to stick with it. Not everyone is meant to run a marathon and training too frequently leads to many other negative things outlined above. Ultimately, your body will FORCE you to stop exercising and you likely won’t go back. If it doesn’t feel like something you can schedule, be consistent at, and enjoy the results, it won’t last!

Of course the worst thing you could do is nothing. It’s important to take action, but the correct action as well. If you’ve experienced these symptoms above as a result of trying to implement your own fitness program, take a couple of days off, re-evaluate things especially as far as how much rest you are getting, and continue to fine tune until you do have a sustainable plan. If you need help, our trainers will be glad to get you off on the right foot. I challenge you to stay focused and don’t give up on your resolutions, but don’t over do it either.

Now, a much better strategy is to control how many calories go in in the first place. It doesn’t take a lot either. Even just a modest reduction can result in significant fat loss over time. It’s got to be lower than what you need to maintain your weight though, not just lower than what you normally eat. If you need 2000 calories, eating around 1500 will cause you to lose about one pound per week. Let’s say that you use S.P.A.R.T.A. Training and put on a few pounds of lean tissue and can now your metabolism is 500 calories higher a day. You’re consuming 1500, but now your body needs 2500. Where does the extra 1000 calories it needs come from? Your gut, hips, thighs, butt, etc. This is a good example of how you can lose fat on a comprehensive program even without large amounts of “cardio”. In fact, endurance exercise has been shown to reduce lean tissue lowering a person’s metabolism. That’s the opposite of what we want to do. You will also need to know what your unique metabolism is. This is where a metabolic test can come in handy. And for tracking your calories going forward, use our free tool here. I hope you enjoyed the video.

Be sure to sign up here.

Wanted to share this video with you today to show you 2 things.

1. The awesome snow storm we got in VA that’s at 2 feet and counting. Supposed to go until tomorrow morning.

And..

2. Our 28 Day Rapid Fat Loss Program coming up starting Jan. 2nd. Listen for the details below.

Go to 28 Day Rapid Fat Loss Program to sign up.

If you’re not local on the East coast in VA and can’t get in on this killer program, you can get the same routiness and advice through our online training solution. Perfect for people at distance and a fraction of the cost too. Only $19. Go here to sign up.

Benefit One: Avoid Muscle Loss
Adults who don’t strength train lose between 5-7 pounds of muscle every decade. Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life and senior years.

Benefit Two: Avoid Metabolic Rate Reduction
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Information from Tufts University indicates that the average adult experiences a 2-5 percent reduction in metabolic rate during every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.

Benefit Three: Increase Muscle Mass
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research from the South Shore YMCA shows that a standard strength-training program can increase muscle mass by about three pounds over an eight-week training period. This is the typical training response for men and women who do 25 minutes of strength exercise two or three days per week, and represents an excellent return on a time-efficient investment.

Benefit Four: Increase Metabolic Rate
Research from Tufts University and the University of Maryland reveals that adding three pounds of muscle increases our resting metabolic rate by seven percent, and our daily calorie requirements by 15 percent. At rest, a pound of muscle requires about 35 calories per day for tissue maintenance. During exercise, muscle energy utilization increases dramatically. Adults who replace muscle through sensible strength exercise use more calories all day long, thereby reducing the likelihood of fat accumulation.

Benefit Five: Reduce Body Fat
Campbell and his co-workers at Tufts found that strength exercise produced four pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength-training program resulted in 3 pounds more lean weight, 4 pounds less fat weight and 370 more calories per day food intake.

Benefit Six: Increase Bone Mineral Density
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle proteins also increases bone proteins and mineral content. A University of Maryland study demonstrated significant increases in the bone mineral density of the femur bone (upper leg) after four months of strength exercise.

Benefit Seven: Improve Glucose Metabolism
The University of Maryland research center has also reported a 23 percent increase in glucose utilization after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

Benefit Eight: Increase Gastrointestinal Transit Speed
Another study at the University of Maryland showed a 56 percent increase in gastrointestinal transit speed after three months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.

Benefit Nine: Reduce Resting Blood Pressure
Strength training alone has been shown to significantly reduce resting blood pressure. Our YMCA studies have revealed that strength plus aerobic exercise is highly effective for improving blood pressure readings. After two months of combined exercise (Nautilus and treadmill walking), the program participants dropped their systolic blood pressure by 4 mm Hg. and their diastolic blood pressure by 3 mm Hg.

Benefit Ten: Improve Blood Lipid Levels
Although the effects of strength training on blood lipid levels needs further research, at least two studies from excellent universities have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise.

Benefit Eleven: Reduce Low Back Pain
Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured low-back muscles. A recent study by at the University of Florida found that low-back patients had significantly less back pain after 10 weeks of specific (full-range) strength exercise for the lumbar spine muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles.

Benefit Twelve: Reduce Arthritic Pain
According to a recent edition of the Tufts University Diet and Nutrition Letter, sensible strength training eases the pain of osteo and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritic pain need strength exercise to develop stronger muscles, bones and connective tissue to improve joint function.

Benefit Thirteen: Reduce Depression
A Harvard University study found that seriously depressed seniors responded most favorably to a basic program of strength exercise. After 10 weeks of strength training, 87 percent of the program participants no longer met the criteria for clinical depression, even though they received no other treatment. Apparently, increasing muscle strength and physical functionality is highly effective for improving emotional states in previously depressed senior men and women.

Summary of Strength Training Benefits
There are 13 physiological reasons why older adults should perform regular strength exercise. On a more basic level, it is important to realize that proper strength training may help us look better, feel better and function better. Understand that our skeletal muscles serve as the engine, chassis and shock absorbers of our bodies. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance and improving our self-confidence.

Used with permission from Wayne L. Westcott, Ph.D. the Fitness Research Director at the South Shore YMCA and author of 15 fitness books, including Strength Training Past 50 and Strength Training for Seniors.

Take a look at what some other people are saying about S.P.A.R.T.A. Training here. And sign up for a program today to get your FREE consultation!

Many of you have probably heard me mention the word metabolism and have asked room fulls of you before if you know what your’s is. I’ve asked a room full of 40 people before if anyone in the room knows what their metabolism is and only 1 or 2 hands go up. However, almost 100% of the people in that room would like to lose more than a few pounds of body fat. How could these people ever hope to control their weight, let alone lose a significant amount, unless they know this number? The answer is that they can’t.

It pains me to see people put all of their efforts and try really hard at things that have little to no effect on fat loss. Or worse, they try to avoid what they think are fattening foods (also happens to be the ones they like), but still consume too many calories and nothing happens or they get fatter. That’s because the type of food has literally nothing to do with short term fat loss. The truth is that you MUST know your metabolism if you want to have any hope of ever controlling your weight and looking good.

What if I told you that you could take a 10 min. test and have a 10 min. conversation and you would know just about everything you need to know to control your weight and body fat level for the rest of your life? Even without exercise! When will you hear a personal trainer say that? It’s not the best and your body will deteriorate and not function at some point, but it is possible.

I’ll teach you the single most powerful and important number and technique for you to lose as much fat as you want or maintain once you are there. I am one of a few professionals who can accurately test your metabolism and tell you this information. Again, unless you know what this single number is, everything is a round about effort or a guess at best. Once you know this number, it will last a lifetime. Your metabolism won’t change significantly for at least a decade. It could, however, change positively in a matter of a few workouts if you decided to add proper exercise to this plan. Sure you could figure this out with a formula, but why haven’t you done that already? And if you have any doubts about the accuracy or your specific metabolism, this test will tell us for sure. It’s no mystery, let’s figure out that number once and for all.

To prove this is not junk and is accurate and reliable information (I wouldn’t sell you something that wasn’t), here is the link to the validation studies.

The test is $49 and once you have the number, you are off and running (so to speak). What’s it going to be? No other piece of information could have such power over your own general well being and looks.

However, each test requires a single personal disposable mouthpiece and I only have 12 of them left. I don’t know if I’ll continue this service once they are gone because we have a registered dietician on staff. You can sign up NOW for a metabolic test.

After you’ve done that make sure you engage in regular high intensity circuit resistance training to BOOST your resting metabolism. Make no mistake about it, building lean tissue is the ONLY way to raise your resting metabolism (your biggest calorie burner).

I’ll be following this up with a video soon and a more descriptive book with one of my favorite routines in it. Stay tuned!

1.What makes you different?
S.P.A.R.T.A. trainers follow the company’s philosophy when it comes to designing programs and they do it with the end goal in mind. We provide routines that are safe, effective, and efficient. We guarantee your results and best of all, you get the effectiveness of an hour long workout in half the time.

2.What is your philosophy on training?
S.P.A.R.T.A. Training™ is a philosophy of exercise built around the principles of intensity, recovery, and progression. While there are certainly more elements to fitness, these few principles provide a useful framework for achieving your fitness goals. It is adapted from earlier forms of High-Intensity Training (HIT), and is actually one of the safest and most respected methodologies used today. Founded in the 1970’s by Arthur Jones, it has endured the test of time and dozens of peer-reviewed scientific studies. Today it is used by many professional and NCAA athletic teams, and is even used in the treatment of diseases such as Osteoporosis and Diabetes. The S.P.A.R.T.A. Training™ philosophy has proven safe and effective in nearly every demographic, proving successful for Osteoporosis patients in their 80’s, professional athletes in every major sport, and every one else in between.

3.What are the benefits of your service?
There are 13 specific and measurable benefits. Read “Benefits of Strength Training” on our Methodology page.

4.Who uses your training style?
S.P.A.R.T.A. Training™, adapted from earlier forms of High-Intensity Training (HIT), is used by a number of universities, professional sports teams, and the US Military. See specific teams in our blog post: High-Intensity Training (HIT) Used by Sports Teams.

5.How quickly will I notice results?
Each person is different, but generally speaking, some results are immediate. You can lose a couple of pounds by the end of the week if you control your calories at the level we set for you. Adding lean tissue may take a little longer. It may take 6-8 weeks although we’ve seen some gifted people pack it on in just a couple of weeks. We’ve even had clients report that they felt leaner even after just one workout. The idea is to get a little better in some way each workout.

6.I am a woman. Will I get bulky muscles?
No, women don’t have the same hormonal ability to put on a large amount of muscle tissue. Although some increase in lean muscle tissue is critical to increasing metabolism, improving shape, and improving bone density – all important benefits of resistance exercise specifically for women. Women may actually stand to gain more from resistance training than men. On average, I’ve seen women put on 4-5 lbs of lean tissue which can translate into a nice change of feminine body shape and a significant uptick in daily metabolism.

7.I am a man. Will I get bigger muscles?
Yes, if that is one of your goals. We can customize your routine to specifically target the maximum amount of muscle gain or angle the effort toward other adaptations. The S.P.A.R.T.A. Training™ philosophy is derived from multiple sources, one of the major ones is Nautilus. In recent history Nautilus produced large increases in muscular size and strength on many men including body builders like Dorian Yates, pro athletes like Dick Butkus, and many other average men using this philosophy.

8.Where do you train?
We train our clients in their homes, offices, or any Fitness First location in the D.C. Metropolitan area. We also offer online training and phone consulting for clients outside of our normal service area.

9.How often will I train?
Our workouts are often performed 2-3 days per week with an appropriate amount of recovery days in between workout days. It is a myth that you need to spend hours 5-6 days per week in the gym. At S.P.A.R.T.A., you’re trainer will strike a balance between the right amount of work for your personal maximum physical gain.

10.What are your refund, cancellation, and liability policies?
We will happily refund you for any unused sessions if you are not happy with the service.

11.Do you offer Area/Sport Specific Training?
Absolutely. Smiliar training methods are used by the un-defeated 1972 Miami Dolphins, World Champion Body-Builders, US Olympic Athletes, dozens of NCAA athletic programs, and even the industry’s leading researcher, Wayne Westcott, Ph.D. (a member of S.P.A.R.T.A.’s medical advisory board) Nearly 40 years of peer-reviewed research and anecdotal evidence have proven the merit of this protocol for improving sports performance and conditioning. S.P.A.R.T.A. specializes in Ice Hockey and Mixed Martial Arts strength and conditioning programs. We work with high school and professional athletes participating in a variety of sports. More about area specific training offerings.

12.What special populations/areas do you work with?
Our trainers are experienced in the following areas:
•Osteoporosis
•Rheumatoid/Osteoarthritis
•Post-rehabilitation
•Orthopedic problems
•Paralysis
•Lower back pain
•Neck pain
•Hypertension
•Obesity
•Cardiovascular/heart disease
•COPD
•Parkinson’s
•Fibromyalgia
•Thyroid and other Metabolic conditions
•Pre/post natal women
•Seniors
•Military, law, fire, and EMS personnel
•Adolescents (6 years and older)
•Athletes of all ages
•Diabetes/Pre-diabetic
•Orthopedic problems

13.Do I also have to do separate cardiovascular conditioning?
No, not unless you want to. Because S.P.A.R.T.A. Training™ is a form of circuit weight training, your cardiovascular system and muscular systems are working simultaneously. This is the reason the workouts can be maximally effective, but performed in half the time. Your trainer will carefully prescribe your appropriate amount of exercise based on your initial consultation. Should you choose to do additional activity, you certainly can, and we will help you to incorporate it so as not to delve into overtraining.

14.Don’t I need to stretch to maintain or improve my flexibility?
Stretching is sometimes part of a client’s routine, but generally enhanced flexibility can be obtained through strength training alone. In fact, many women are hyper mobile in which case, more flexibility is not desirable. Building integrity around the joints should be of prime concern. Your trainer can perform 2 simple tests to determine if you are hyper mobile.

15.Is there a difference between exercise and other activities?
Yes, exercise is something that is planned and structured to obtain a desired adaptation or result. Activity is nothing more than movement. Some activity is exercise, some is not. Exercise should be helpful and productive, never harmful or counterproductive. One of the major reasons we perform exercise is so that you can continue to do, or go back to doing, the active things that you love. We don’t try to combine the two because an effort to do so will never reap the full benefits of either.

16.What do I need to bring to each training session?
Be sure to dress in a cool, comfortable fashion. Usually sneakers, shorts, and a t-shirt will do. We must be sure to mitigate heat production appropriately during exercise. Although some clients enjoy the feeling of working up a good sweat, it is not always desirable. Hot, humid, or rainy days may produce high heat production during exercise sometimes leading to light headedness or nausea. Be sure to dress cool!

17.What kind of equipment is used during a typical workout?
S.P.A.R.T.A. Training™ involves circuit training using all tools available. A routine may be predominantly machine based with other exercises being incorporated through other modes such as cables, barbells, dumbbells, body weight, and manual resistance. All modes have pros and cons and each has it’s place dependent upon what the client prefers, their proficiency, and availability.

18.What is a typical Personal Training session like?
See the Personal Training page for a description and short video.

19.What is a typical In Home Training session like?
See the In Home Training page for more information.

20.What is a typical Online Training session like?
See the Online Training page for a FREE tour.

21. What is a typical Boot Camp training session like?
See the Boot Camp page for more information.

22. Is there a nutritional component to your program?
Yes, you will get ongoing basic support from your trainer and we have registered dietician services available as well. Use our FREE calorie tracker for accurately tracking calorie consumption to stimulate fat loss.

23. What education, instruction, and experience do the trainers on staff have?
We have a Master Trainer and all staff trainers are Certified Personal Trainers (CPT) that have undergone advanced training beyond the normal certification with a Master Trainer.

24. Is this something the trainers like to do and are passionate about or is it just something they are doing in the meantime?
Our Master Trainer and founder, Chris Lutz is in his 11th year of professional instruction. He personally teaches the philosophy to all of the staff trainers. At S.P.A.R.T.A. we are looking for trainers that would like to make training a long term committment or career choice.

25. Are records kept of your progress and body measurements?
Yes, we keep accurate records of your daily progress and any other pertinent information. We will be able to look back and see where you have come from and we do regular assessments in the form of metabolism, body fat %, circumfrence measurements, and body weight.

26. Lastly, can they GUARANTEE YOUR RESULTS?
Yes, because our philosophy has stood the test of time, been through the rigors of the scientific process, and is currently used by many high level organizations world wide, we can happily say that if you follow our program, we can GUARANTEE your good results.

How can I get more information?
Ask us a question through the “Ask a Trainer” form or contact us though any traditional method or major social media outlet.

As a result of the environment, we’ve adapted. You can still get the same good advice, routines, and attention through a slightly different set up at a drastically reduced rate. Several cost effective options now exist in addition to our regular one on one training.

Boot camp

These sessions are fun, group settings, employing our brand of high intensity exercise to body weight and partner assisted exercise with a few fun tools thrown in the mix.

• Enhance Muscular Size, Strength, and Endurance
• Intense Body Weight and Partner Assisted Exercises
• Lose Fat
• Jump Start your Fitness
• For All Ages and Fitness Levels
• First Session Free!

Small group training

This is a great option for couples, or families, or friends. A small group of 2 participants is only $30/person. A group of 3 is down to $25/person. The only caveat here is that the participants have to come at the same time. There is some good research out there that shows those that use the buddy system tend to experience slightly better results as well as more consistency.

Online Training. Got a buck?

This is a great virtual option to get the same programs, routines, meal plans, and accountability. You’ll have a fitness calendar to schedule your workouts and keep you accountable. Access to the library of all routines with any equipment you can imagine as well as the food database and meal plan library. You can upload before and after photos, keep track of bodily measurements, and run reports on your progress. Each routine is coupled with complete exercise descriptions, pictures, and video demo. It’s having your own personal trainer virtually at a fraction of the cost. Take the tour. If you’ve got a buck, you can try it out for a month for just that much. Start with the FREE fitness assessment to get started.

Fitness Information Products

Check out several titles for both trainees and trainers. A very quick way to absorb some knowledge and put it immediately to work. We’ve weeded through all the garbage and supply you with only the most powerful techniques we know of and have tested. Among them are:

Maximum Fat Loss, Minimum Time: 4 Simple Steps to a Tight, Lean Body

S.P.A.R.T.A. Training Systems technical manual.

Any one of these options are great cost effective alternatives. I am especially glad to have our online training system. There is something for everyone here. If you know someone that would like to participate in one of these services, plese connect us with them through our tell a friend feature on this page.