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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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? 

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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.

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• 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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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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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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