First I want to thank everyone who has let me into their lives to help them reach their goals!

I am very lucky to have met so many great people and been able to provide to many with amazing results!

As my clients/friends are improving their lives and getting in the best shape they have ever been in the word is spreading like wild fire and everyone want to know what Real World Strength is all about!

Looks like its about time to take the next big step, hey i want to be able to give you the best and as the class size grows it only right that we grow wih it!

So with that i am 97% close to closing a deal that will move the real world strength headquarters down the road a few minutes to a crazy wild facilty!

That’s right Real World Strength is growing up and we want to take as many of you with us as we can!

So stay tuned for all the exciting news im just waiting to get all the lawyer crap out of the way and once that goes through let me tell you if you thought our training was crazy and differnt before you will be in for a big surprise!

So keep all your fingers crossed strength fans and wish me luck!

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

610-291-6779

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and you are going to gain from it!

Hey anything can happen and it was just brought to my attention that i made a hugh mistake!!!!!!

I had my phone number wrong on this website!!!!!!!!!!

So lets get it out there correct this time strngth fans

610-291-6779—–610-291-6779——610-291-6779—–610-291-6779

Ok i hope everyone has got it now!!!!

Since i made such a blunder and i know tons of you were trying to call I am going to do something special, for the rest of the month

CALL NOW AND THE REST OF JUNE TRANING IS ON ME!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Thats right the rest of the month is free, free, free.

Call me up 610-291-6779 and we can get you set up to train 3 days a week for the rest of june on me, that over a $100 dolar value and all you have to do is call.

Please act fast  as there will be a limited space so i will be offering this amazing offer to the 1st 20 people who call me at 610-291-6779.

Hey i made a real world mistake and now i am fixing it with a can miss offer so if you have been on the fence about Real World Strength Training or if you have been calling the wrong number(my fault) now is the time to act, you really have NO EXCUSES just like the training!

Once again sorry for the foul up but i hope to hear from lots of you soon!

Stay Strong Strength Fans

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

610-291-6779

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right to our ribs that it!

By now, I am sure you have heard all about this new Kentucky Grilled Chicken.

And while I have no doubt that this is a better option than the fried chicken alternative, it’s still nowhere near an ideal food choice.

Congratulations! You are eating “grilled” chicken with a bunch of garbage on the side. Lord knows that mac and cheese and biscuits aren’t going help you look any better naked!

KFC says the grilled chicken has significantly fewer calories and fat, plus much less sodium, than its Original Recipe fried chicken that launched the brand more than a half-century ago.

After all, just as, if not more, damaging to our waistlines are the high calorie side dishes accompanying the chicken which are filled with refined starches and sugars and unnecessary amounts of saturated fat.

To me it’s like spraying the air freshener in the bathroom- we all know it still stinks!

For too long now the fast food industry has made a killing on misinforming consumers about what is and isn’t healthy.

KFC claimed that it recently did switch cooking oils to eliminate all trans fats from their products- a noble effort indeed.

But upon further review, this does not look to be the case…

I don’t know about you, but this certainly doesn’t sound like a nutritional powerhouse. First of all, “Partially Hydrogenated Soybean and Cottonseed Oil” is not good for you and is a form of trans fat.

Trans fats are synthetic fats that are essentially foreign agents in our bodies. There is truly no room for them in a healthy diet.

Plus, a great rule of thumb is that the fewer ingredients in a food item the better it is for you, ideally less than 5 ingredients being a good marker. Well, if you count the ingredients in this “health” food, there are well over 20!

Keep it Clean!!!!

Fast food and convenience store marketing campaigns make it very hard for us trainers to do our jobs.

When a company says:

“Our _____ (name of product) is good for you because it’s low in fat or fat-free”

OR

“Our _____ (name of product) is good for you because it’s got no sugar”

OR

“Our _____ (name of product) is the perfect snack because it’s only 100 calories.”

In general, here are some great user-friendly guidelines to cut through all of the CRAP these money-hungry FAT CAT’s are sending our way:

Beware of “Fat-Free or Low Fat” Foods:

These food choices are often high in sugar or contain added sugar to make up for taste lost which wreak havoc on your energy levels and prevent fat loss.

Look Out for “Sugar-Free” Products:

These food choices are typically made with artificial ingredients and sweeteners and/or are sometimes higher in fat to make up for taste lost and/or often contains sugar-alcohols that tear up your digestive system.

Stay Away From “100 Calorie” Items:

These low calorie bags contain ZERO nutritional value with little to no protein and are low in fiber and natural, healthy fats. Plus, these weight-gainers by another name do not fill you up between meals.

Probably the most infamous “healthy” marketing campaign is 100-CALORIE SNACK PACKS.

Which is better for you body: 100 calories of broccoli or 100 calories of mini-muffins?

GET IT?

I know personally I could easily eat 10 of these packs without getting stuffed- I guess that would be a 1,000-CALORIE SNACK PACK

Unfortunately, we live in a calorie-conscious society, and marketers truly take piggyback on this.

But you don’t need to be a dope like the rest of them.

Educate yourself.

Educate your friends.

Educate your family.

Remember, the market determines the direction companies will go. If we choose not to put this garbage in our bellies anymore, they will make less of it

Stay Strong Strength Fans

Dave Lee-The Real World Strength Coach

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

https://www.advocare.com/09012654/

PS- I just know you have got something to say about this hot button issue. Please make a comment to this blog post about what pisses you off the most about this KFC Grilled Chicken, or any other fast food marketing campaign for that matter!

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In the past, I’ve shared my top exercises forgaining Real World Strength, featuring a host of multi-joint, compound movements for your upper body (e.g. push-ups, pull-ups, rows, dips, etc.), lower body (squats, deadlifts, lunges, etc.), and core (pillar holds and rotational core exercises). These “many muscle” exercises provide the biggest bang for your buck during your workouts to generate maximum results in minimal time. Even better are total body exercises like a curl to squat to press or a squat thrust variation that takes the meaning of a whole body workout to a whole new level.

But, I think we’ll switch it up a bit today and focus on the WORST exercises you can add to your training routine. The following list features movements that I wouldn’t be caught dead doing- movements that deliver shoddy results and flat our hurt people- movements that have far greater risk than reward:

The 7 Worst Exercises of All Time

1.) Abs Machine

Crunches and sit-ups only promote excessive flexion of the lumbar spine and tend to cause neck and back pain. What’s worse than crunches or sit-ups? Doing a similar movement with added weight in a machine that only trains your body in an unnatural front to back motion in a seated position!

Yes, abs machines, like crunches and sit-ups, do make your feel your abdominal muscles, but there are far better ways to accomplish this without the high risk of short and long-term injury to your spine.

Remember, the true function of your core is stabilization, both static and dynamic- to be able to maintain a neutral, straight-line position from your hips to your shoulders in all 3 planes of movement (front to back, side to side, and rotational) no matter what the external stimulus may be.

21 Century Training Upgrade: For rock hard, athletic abs focus on pillar stabilization exercises like front, side, and back pillars and ground based rotational core work like sledgehammer or chop variations and upper body twists.

2.) Back Machine

Well, if I HATE the abs machine, how do you think I’m going to feel about the back machine? I mean this is just such a stupid exercise for so many reasons.

First of all, people already use too much “back” on most movements because of tight hips and inactive/weak glutes. Thus, I prefer to focus more on hip extension movements that strengthen your butt rather than continually overloading the spinal erectors. Plus, adding in corrective stretching for the hip flexor complex, the hip rotators, and the hamstring complex that opens up your hips and alleviates excessive spinal flexion and compressions is literally exactly what the doctor ordered.

Second of all, just like the abs machine, this bootleg exercise trains your body in one plane of movement in a fixed path and as a results doesn’t work your key stabilizer muscles.

Lastly, the way that most people perform this movement in such an out of control manner for speed just makes me want to vomit. It literally looks like they are trying to lie down for reps- is this the type of movement that we want to get really good at? Wait, don’t answer that

21 Century Training Upgrade: For a strong, stable back focus on deadlift, good morning, and hip extensions variations while simultaneously focusing on the corrective stretching and self-massage of the Lumbo-Pelvic-Hip (LPH) complex. A prone cobra, or airplane as it is sometimes called, is also a great exercise to improve spinal erector endurance while simultaneously improving scapular strength and stability.

3.) Leg Extension Machine

This exercise is a personal one for me. since all my knee operations this is one of the exercises that my pt had me doing over ad over with light weight.

Well let me tell you when i thought it hurt my knee more than it was helping I WAS RIGHT!.

Here’s the bottom line with this exercise- it will wreak havoc on your knees! The excessive compressions on your patella will without a doubt results in the brake down of articular cartilage which will in turn results in a bunch of arthroscopic knee surgeries to remove loose bodies and eventually full blown crippling arthritis. Avoid this machine like cancer!

21 Century Training Upgrade: For strong, stable knees, focus on both knee-dominant (lunge, step-up, and single-leg squat variations) AND hip-dominant single-leg exercises (single-leg hip extension, deadlift, and good morning variations) to prevent strength imbalances between limbs AND to prevent strength imbalances between your front and back thighs and your inner and outer thighs.

4.) Fly Machine

If your goal is tear your pecs and destroy your rotator cuff, then I highly recommend that you add this exercise to your routine. I think the chest fly machine actually gets even more play then the bench press, which is considered to be the most popular exercise for guys.

Again, the use of a machine versus doing a dumbbell fly alternative eliminates the use of the key stabilizer muscles surrounding your shoulders. Furthermore, the common male desire to use maximum weight to build a chest he can be proud of typically results in overuse injuries like shoulder impingement or biceps tendonitis.

21 Century Training Upgrade: For strong, stable shoulders focus on performing an equal amount of pushing and pulling exercises. In fact, more pulling exercises initially may be a good idea if you find yourself heavily internally rotated and hunchbacked from years of focusing on your beach muscles (chest, abs, and biceps) while neglecting your rear shoulders and upper/mid muscles. The best pushing exercise you can do is any push-up variation as it not only safely trains the entire front side of your body but also engages your upper back musculature in a way that the bench press does not. Furthermore, every year people die from bench pressing, but there has never been a reported death from performing a push-up!

5.) Elliptical Machine

Look- if you are really, really overweight and haven’t exercised in over a decade, then I think an elliptical has some use. But, other than that, I think it’s relatively useless.

Yes, it is a low-impact alternative to running on a treadmill, but there is very little range of motion during the movement and does not burn nearly as many calories as the machine claims it does.

Furthermore, the elliptical is not a good machine to do intervals on because it promotes excessive hyperextension of the knee. This can easily result in injury at high levels of speed and resistance.

Think about it- what’s the first machine people who are new to cardio exercise jump on? The elliptical! Why? Because it’s so friggin’ easy!

Trust me, I have been there and done that. I used to convince myself that the elliptical was a good option for me because I had bum knees. But then I finally woke up one day I realized that my fat ass had to lose some weight, perform a ton of corrective stretching and self-massage on my front/inner/outer hips and thighs to improve my tissue health, and work on hip and ankle mobility to take pressure off of my knees so that I could get back to running pain-free.

At the end of the day, you can read a dam magazine while on an elliptical, so how much benefit do you really think you will get from this overpriced waste of space?

21 Century Training Upgrade: For optimal results during your cardio training, you must focus on intervals. They burn 9 times more body fat than aerobics and also result in greater improvements in overall conditioning than long, slow, boring cardio. If you are overweight/de-conditioned and/or have joint issues, the best place to start an interval training program is on a spin bike, or better yet, an Airdyne Bike which has both upper and lower body attachments to make it more of a total body conditioning experience. If you need to rock your cardio equipment-free and/or at home or on the road, use body weight based exercises like jumping jacks, stationary running, split jumps, etc.

6.) The Sex Machine- Abductor/Adductor Combo

Ah, the sex machine… this one just makes me smile. It certainly takes me back to the days where my meathead buddies and I would shamelessly gawk at this outrageously good looking gal who did 1,000 reps on the adductor/abductor machine to fit into her “skinny jeans.”

But, I can assure you this machine had nothing to do with her nice bod- rather it was a combo of genetics, a clean diet, and being a tri-sport athlete that did the trick.

Women all over the world seem convinced that this “naughty” exercise can some how help them rid themselves of the thunder thigh/cellulite situation.

How many times have I heard: “What exercises can I do to get rid of this flab inside my leg?” Too many times!

Come on now, you know that spot reduction is a myth by now, right? Seriously, no amount of direct inner or other hip-thigh work will burn that ugly fat covering that sexy toned musculature everyone wants to see so let it go baby.

So the first thing you need to do is clean up all of the junk carbs in your diet and starting consuming lean proteins, healthy fats, and fruits and veggies every 2-4 hours while plugging water like a fish.

Then you need to get off this sexy machine and get real with a total body workout!

21 Century Training Upgrade: The best exercises for your inner and outer-hip thigh will come from band-resisted hip walk variations, side pillar variations, and any and all single-leg exercises, especially lateral lunges.  My favorite lateral lunge is the Valslide Lateral Lunge that simultaneously stretches and strengthens your hip musculature.

7.) Leg Press Machine

It never ceases to amaze me how we all look for the easy way out when it comes to working out. It’s clear why people prefer to leg press- they get to lay or sit on their ass depending on the exact type of leg press machine being used.

If you want both nice legs and a flat midsection then you need to squat! And yes, you can’t squat lying down, sorry!

But squats are tough because they require a whole body effort, an effort most people aren’t willing to put in explaining why they get crap results form their workouts.

The leg press could very well be a major contributing cause for the rapidly increasing number of bulging and/or herniated discs among exercise enthusiasts. People always use way too much weight and use poor form resulting in brutally compressive forces on the spine.

Seriously, if you are opting to leg press over squatting, then you don’t know squat, pun intended

21 Century Training Upgrade: The best (and safest) exercises for your lower body are a healthy combination of double-leg and single-leg exercises using free weights and body weight based exercises. Be sure to perform an equal amount of knee-dominant lower body exercises (e.g. squats and lunges) and hip-dominant lower body exercises (e.g. deadlifts and single-leg hip extensions) to make your knees, hips, and back bulletproof. In fact, most people are very knee-dominant and could benefit to start by performing a greater number of hip-dominant movements to balance out their lower body musculature.

You’ll notice once common trend among all of these crap exercises: they all involve MACHINES!

Get off those dam machines and focus on functional movements using free weights, bands, stability balls, etc. Not only will you ramp up your fat-burning and muscle-building pursuits, but more importantly you won’t end up hunchbacked in a wheel chair by the time you turn 50

Stay Strong my Friends

David Lee

The Real World Strength Coach

http://realworldstrengthcoach.com

ralworldstrengthcoach@gmail.com

PS- What other exercises do you see people doing in the gym that make you cringe? What other exercises do you absolutely hate? What exercises have gotten you (or your clients) hurt in the past? Please share your personal experiences by posting a comment to this blog post, thanks!

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