This one is going to be short and to the point!

Hey if you want the body you have always dream of it takes hard work and i dont mean lollgaging it on the treadmill for an hour im mean real hard workout that push your body into the change zone! You also have to have an on point eating plan, HEY your only as good as what you put into your body!

So if you want his summer to be different then you need to do something different the definition of INSANITY is doing the same thing over and over and expecting a different result!

So call now 610-291-6779 if your ready to stop the INSANITY!

Stay Strong

Dave Lee

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 Hey Strength Fans here’s a great article from CBS news on what I’ve been telling you for along time now, if you haven’t been listening to me maybe you will listen to the big name news organizations!

(CBS/AP) 

People who complain they have no time to exercise may soon need another excuse.

Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Intense exercise regimens, or interval training, was originally developed for Olympic athletes and thought to be too strenuous for normal people.

But in recent years, studies in older people and those with health problems suggest many more people might be able to handle it. If true, that could revolutionize how officials advise people to exercise – and save millions of people hours in the gym every week. It is also a smarter way to exercise, experts say.

“High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

Intense interval training means working very hard for a few minutes, with rest periods in between sets. Experts have mostly tested people running or biking, but other sports like rowing or swimming should also work.

“You need to stress your body, that’s the key,” says “Early Show” medical correspondent Dr. Jennifer Ashton.

She added, “Your body wants to go to a steady state. So even if that’s on a treadmill, it wants to stay at one level and stay there.”

Special Section: Dr. Jennifer Ashton

Ashton said integral training is an “uber” workout.

“It improves your oxygen use. It improves your endurance. It improves your strength,” she said. “All of those things better for your heart, better for your mind and makes your exercise more fun.”

Helgerud recommends people try four sessions lasting four minutes each, with three minutes of recovery time in between. Unless you’re an elite athlete, it shouldn’t be an all-out effort.

“You should be a little out of breath, but you shouldn’t have the obvious feeling of exhaustion,” Helgerud said.

In Britain and the U.S., officials recommend that people get about two and a half hours each week of moderate exercise.

Helgerud says that time could be slashed dramatically if people did interval training instead. He said officials have been too afraid of recommending intense training, fearing it might be too much for some people.

“I’m much more afraid of people not exercising at all,” he said. “Inactivity is what’s killing us.”

When compared to people on a normal exercise routine, like jogging, research has shown those doing interval training can double their endurance, improve their oxygen use and strength by more than 10 percent, and their speed by at least 5 percent. Even studies in the elderly and in heart patients found they had better oxygen use and fitness after doing interval training.

Still, most studies have been done in young, healthy adults, and experts advise people to consult a doctor before starting any fitness program.

For Adamson Nicholls, a 36-year-old Londoner and martial arts enthusiast, interval training is a way to boost his endurance so he can outlast sparring opponents. “It’s a shortcut to explosive fitness,” he said, adding the training results in snappier and heavier punches.

Using interval training, Nicholls got into top shape last year in about six weeks, using weekly 45-minute sessions. He estimates the same level would have taken about three months via regular training.

Experts say that’s because intense bursts of activity are precisely what the body needs to build stronger muscles. Traditional workouts lasting an hour or more simply don’t push the body enough.

“A lot of the (benefits) from exercise are due to a stress response,” said Stephen Bailey, a sports sciences expert at the University of Exeter. “If you disturb your muscles, there’s an imbalance created and your body will start signaling pathways that result in adjustments.”

Bailey said intense bursts of exercise help the body to convert one type of muscle fiber into another type that uses oxygen more efficiently and is capable of exercising a lot longer. Even though interval training only takes a few minutes, its effects last for hours.

“You’ve exercised at such a high intensity that you’re going to create a massive disturbance in your muscles,” Bailey said. That creates a higher metabolism for several hours afterward, which the body will bring down by burning fat and carbohydrates.

Helgerud and others predicted that as further studies confirm interval training is safe for wider populations, authorities will include it in their exercise guidelines.

“This is definitely the way forward to save time on your exercise,” Nicholls said. “The results are worth it.”

© MMX, CBS Interactive Inc.. All Rights Reserved. This material may not be published, broadcast, rewritten, or redistributed. The Associated Press contributed to this report.

 So there you have it strength fans so if your ready to come by and try out philadelphia’s best boot camp that focuses on fast paced interval trainingt that takes you to the max in short periods and gets you the best results possible then call 610-291-6779 or email realworldstrengthcoach@gmail.com

Stay Strong Strength Fans

Dave Lee

Ps take a quick look at one of our classes!

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When i say that here @ Real World Strength Coach we train with a No Excuses attitude that is just what i mean!

Take a look at a few of our family members who came out in the snow-i-cane and we decided to get out workout in outside!

How may other gyms do you know that would have done this. Hey maybe you are looking for the normal gym with all the mirrors and people walking around talking on cell phones, running for days onthe treadmill etc etc

BUT

if you are looking for a real place to work out where all we do is crazy effective workouts that burn fat and build muscle then we may be just what you are looking for but let me warn you our style of training is only for those that are 100% dedicated to changing their lives for the better!

Stay Strong

Dave Lee

http://realworldstrengthcoach.com

realworldstrengthcoach@gmail.com

610-291-6779

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Ok folks i know we are still in this wintry mess but summer is right around the corner and NOW is the time to get ready for your beach body!

So for all you action takers i am going to run a special for the rest of the month! Come down and to advantage of a free try out @ Philadelphia’s #1 Fitness and weight loss boot camp!

Sign up at the end of your class and we will take $40 off a month till summer hits(through the month of june)

So you have the oppourtunity to get in the best shape of your life and really wow all your friends this summer at the beach all while saving $160!!!!!!!!!

Dont wait to the last minute this year and try one of those crash diets that dont ever really work and if they do the weight just comes back after the first week of regular eating!

This is your chance to change your life for the better!!!!!!!!

Call 610-291-6779 or email realworldstrengthcoach@gmail.com to set up your free try out!

2010 is going be your year!

Dave Lee

Real World Strength Coach

Ps take a look at a class in action!

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So it’s already January 20th. My hope is you’re still right on track with your fitness goals for 2010. One of the things I know helps is to take a different approach than most people do. Let me explain:
You see, most people I come across…well, they want to look better naked. Hey, nothing wrong with that. But when that is the only motivation it does nothing but leave people frustrated, unfulfilled and right back where they started. It just does.
However, when the goal is to take better care of yourself for overall health and well-being, that’s when people see lasting results. It’s when they make real changes to their lives.

Now, I love being a Prograde partner because they believe the same things I do. And that’s the reason for their “Do Something Different This January” Special. To celebrate 2010 and to motivate you to look for more from fitness than just to fit into your “skinny jeans” again, they are putting their power-packed EFA Icon on sale this week at 10.10% off. Yes, that means 11%.
And I’m not kidding when I tell you it’s potent. Prograde Nutrition’s EFA Icon may help you:

Protect Your Heart
Improve Your Memory
Strengthen Your Immune System
Reduce Joint Pain

Reduce PMS Symptoms
Aid Fat Loss

But seriously, don’t take my word for it. Discover all the research behind this extraordinarily power-packed Prograde product for yourself. It’s all right here: http://realworldstrengthcoach.getprograde.com/krill_oil.html

On that page you’ll also find all the details on how to save the 10.10%. But it all ends this Friday at 11:57pm EST so be sure to act NOW before you forget.

Yours in health,

David Lee

Real World Strength Coach

PS – Again, this special chance to do something different this January expires on Friday, January 22nd at 11:57pm EST. Be sure to order your supply of Prograde Nutrition’s EFA Icon at 10.10% off before it’s too late.

http://realworldstrengthcoach.getprograde.com/krill_oil.html

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Philadelphia’s best fitness and boot camp instructor David Lee is ready to help you kick start the new year with his drop a dress/pant size in 21 days!!!!!!!

Oh did i mention its garunteed so you have nothing to lose…….bout the weight!

Here’s what you get

A complete health and fitness evaluation ($75 value) to ensure that the 21 Day Drop A Dress Size Program is customized to specifically to meet your lifestyle and goals.

•  Three weeks worth of fat burning workouts with  Certified Personal Trainer  David Lee Philadelphia’s Best Boot Camp Instructor ($199 value) to make sure that you don’t spend one minute exercising that doesn’t produce results.

• 21 Days of Fat Burning Meal Plans ($120 value) designed by a Registered Dietician to ensure that you reach your goals as quickly as possible.

…You get all this – a $394 Value for 97!

So come on out and join our family!!!!!!

David Lee

PS here is a look at what you have been missing….

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“Drop a Dress Size In The Next 21 Days or Get Double Your Money Back!”

If you are tired of all the health clubs and fitness centers that tell you exactly what you want to hear to get you to join, but once you’re a member they forget about you and don’t teach you anything about how to get results?  Are you frustrated by all the gimmicks, pills, powders, shakes and gadgets sold on late night TV that are nothing more than empty promises and slick marketing? 

If so, then this amazing offer is perfect for you…

Here’s what you get:

•  A complete health and fitness evaluation ($75 value) to ensure that the 21 Day Drop A Dress Size Program is customized to specifically to meet your lifestyle and goals.

•  Three weeks worth of fat burning workouts with  Certified Personal Trainer  David Lee Philadelphia’s Best Boot Camp Instructor ($199 value) to make sure that you don’t spend one minute exercising that doesn’t produce results.

• 21 Days of Fat Burning Meal Plans ($120 value) designed by a Registered Dietician to ensure that you reach your goals as quickly as possible.

…You get all this – a $394 Value for 97!

There are only 21 spots available for this Guaranteed Results program, so contact David Lee at 610-291-6779 or realworldstrengthcoach@gmail.com  now to register or for more information.

Hurry These spots will go fast!!!!

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Philadelphia’s Best Personal Trainer Shares 3 Great Pumpkin Exercises to Burn Belly Fat

Hey Strength Fans you know that i love to piggyback on current events to invigorate his fitness boot camp workouts. This Halloween, I will be holding his 1^st  annual Halloween Charity Boot Camp event with all proceeds going to the Philabundance.

You can approach Halloween one of two ways. The first option is to go nuts with all of the eats and treats. The second is to indulge in moderation and offset any extra caloric consumption with a seasonal pumpkin workout.

I recommend the later… it’s a lot more figure-friendly!”

Pumpkins can be used just like medicine balls for an unlimited number of exercise options. 

Here are my  top three total body pumpkin exercises that guarantee to help you burn fat and build muscle in minimal time. He recommends performing at least one circuit of the following three pumpkin exercises, with little to no rest between movements, for every Halloween treat you eat:

1) Pumpkin Swings: Holding a pumpkin in your hands with your arms extended, stay on your heels and push your hips back while bringing the pumpkin underneath your body while keeping your eyes up and chest out. Then push your hips forward and swing the pumpkin up to chest level being sure to squeeze your glutes at the top of the movement. Repeat for 10 total reps.

2) Pumpkin Curl to Squat to Presses: Holding a pumpkin in your hands with your arms extended, curl the pumpkin to your chest as your squat down until your front thighs are parallel to the floor with your eyes up and your weight on your heels. Then simultaneously stand up and press the pumpkin overhead. Repeat for 10 total reps.

3) Pumpkin Burpees: Holding a pumpkin in your hands with your arms extended, squat down to the floor, then jump your legs out to assume a push-up position. Perform a push-up with your hands on the pumpkin and then reverse the movement to stand back up. Repeat for total 10 reps.

I will be holding my 1^st  annual Halloween Charity Boot Camp Workout on Saturday, October 31st at 12:30 pm at The Real World Strength Coach Gym at 116 Fountain St. Philadelphia Pa 19127. Attendees will also be heading over to a special after party at Kildares Irish Pub immediately following the workout. For more information on this event, please go to www.realworldstrengthcoach.com . The Real World Strength Coach can also be reached via email at realworldstrengthcoach@gmail.com and via phone at610-291-6779

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Hey strength fan’s, there’s A lOT of things out there that can prevent you from your weight loss goals.  I have listed the top 6 I feel may be preventing YOU from losing weight. 

1)      You don’t eat ENOUGH

This sounds odd.  If you’re trying to lose weight you would think I would say the opposite right?

Well, here’s why, your body is a machine and it needs fuel!

 If you deprive a machine of its fuel, what’s going to take place?  It’s going to stop running correct??

Well, your metabolism works the same way in that if you deprive it of energy (or food) it’s going to slow way down or get close to stopping.

This causes you to hit the wall and stop losing weight not to mention have really low energy levels.

To solve this problem, try to eat SMALL, BALANCED meals every 2-3 hours.  That will keep a steady in stream of energy coming in to keep the metabolism rolling on all cylinders.  Don’t skip meals!

 2)      You eat TOO MUCH at the wrong times!

I LOVE breakfast!  Not only because it’s my first meal but it gets to be my BIGGEST meal!  Most people skip breakfast all together!  That’s not good!  That sets you up to fail already. 

Now, the point of #2 is that most people eat less in the morning and more at night.  If that’s You then Your eating habits need to pull a 180, and quick! 

Here’s the reason why – when you wake up – you NEED energy NOW, you need to start that machine we just talked about, so your meals should be just a bit bigger than meals closer to bedtime.  When you eat more in the morning, you have ALL day to burn that food off.  When you eat tons for dinner, like most people do, you really don’t burn off all of that food and then when you go to sleep, it gets stored as FAT and not used for energy.

So it’s simple- keep your bigger meals in the morning and the smaller meals at night. 

3)      You do ineffective cardio

Long, slow steady state cardio is NOT going to help you lose weight! 

Stick to short, high intensity interval to crank up the calorie burn and melt the fat off your body.  It takes half the time and you get twice the results! 

We NEVER do ineffective cardio at Real World Strength Coach; you will always be doing some sort of  high intensity interval training to crank up the fat burn. 

Hey if your not sweating and i mean soaked, there’s somehting wrong!

4)      You do ineffective resistance training

Machines and isolation exercises – it was the big craze in the 70’s and 80’s when people were in better shape.

Today machines and isolation exercises such as curls, tricep extensions, crunches and the likes don’t cut it anymore.  They just don’t give you the overall calorie burn you need to shed those extra pounds.

The solution – multi joint exercises in circuits.  So this means tons of body weight workouts like squats,  lunges, push ups, pull ups, bear crawls,  and abdominal exercise that involve stabilization like planks. 

5)      You’re too inconsistent

Has your weight loss ever been like a roller coaster?  Up and down and up and down…

It’s because you go for a while, then quit.  Then you go for a while again and then quit.

Your inconsistency is killing your progress!  Too many people start and stop too often.

To solve this problem and keep you consistent, make short term goals.  Every time you hit these goals, keep making more goals to hit.  This will keep your progress moving forward instead of you getting discouraged and stopping progress all together.    Keep track of your gains and losses.  It’s ok if you don’t always get closer towards your goal, just make sure you’re not getting further away and you’ll be ok!

6)      No accountability

This one is true for A LOT of people I have worked with.  You have no one to check into.  When you have no one looking over your shoulder, making sure you’re pushing towards your goal, you won’t be as likely to keep going and pushing yourself towards your goal.

The solution – get a personal trainer, workout with a buddy, or even better, join Real World Strength Coach!  You need likeminded people to keep you accountable for your actions!  If you have no one to keep tabs on you, you’ll only be letting yourself down when you quit then when you have someone else depending on you.

Now whether you join Real World Strength Coach or just take action on your own i urge you TO TAKE ACTION and start to meet your weight loss goals!

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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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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