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Exercise Top 5 Diet Mistakes
You Skip Breakfast
Page 4
You Skip Snacks
Page 5
You Starve Yourself
Page 6
You Consume Too Many Liquid Calories
Page 7
Your Workouts Lack Variation
Page 8
Exercise: Top 5 Things You Didn’t Know
Train Like a Bodybuilder and You Won’t get Results You Want Page 9 -11
Not all Calories are Equal
Page 12 – 14
Who is to Blame, White Fat or Brown Fat?
Page 15
My Beef with Soy
Page 16 – 17
Why You Should Cheat More
Page 18 -19
The difference between “By Yourself” and “With a Professional”
Page 20-21
What to look for in a Trainer
Page 22
Your Gift
Page 23
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Top 5 Diet mistakes
The holidays are almost over and the guilt is kicking in. Thanks to cookies, pies, eggnog
and everything else you could possibly squeeeeeeeze in, you are feeling heavier than ever.
Pants don’t fit? New shirt is a bit too tight? Arms are more jiggly than usual? Don’t let
these new-found pounds make you fall into old traps. Learn from your mistakes. Over the
next couple of days, we’ll talk about what went WRONG in 2010 and what to do RIGHT in
2011. These holiday pounds never had a chance!
Problema Número Uno: You SKIP BREAKFAST!
(Thanks Spanish class, I did learn something!)
You woke up late, didn’t have time, or thought you could
save on calories by skipping breakfast. Sound familiar?
Well, it doesn’t work like that. Studies show that when
you skip breakfast, you are more likely to eat MORE
food and consume more calories later in the day. You
also send the wrong message to your metabolism – slow
down and store more calories for later. What happens is
that your body goes into survival mode. Your body
thinks it’s “starving” so it is going to store the next
meal(s) more efficiently so it can survive. People who eat breakfast see more results …
and FASTER!
Try This Instead: Eat within 20 minutes of waking. It doesn’t matter if you have a lavish
omelet, basic scrambled eggs, steak and eggs, or a protein shake. Many clients mention
that it is hard to eat in the morning. This is when an intelligent protein shake can save
you! Visit our website for some quick shake ideas and other tasty recipes.
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Problema Número Dos: You SKIP SNACKS!
The word snack typically implies chips, crackers, sodas,
candy bars, etc. It’s time to change your thinking.
“Snack” now means protein shake, protein bar, small
meal, plain yogurt with blueberries, carrot sticks with
hummus, and so on. By snacking, you won’t consume
larger meals at end of the night, you help control your
blood sugar (less mood swings and drops in energy),
and you teach your body to crank up your metabolism.
Try This Instead: Plan ahead. Do NOT let your
environment control YOU! Most people can’t snack
because there are no healthy choices around. Plan to take
everything with you that you will need to snack well:
baggies, a small cooler, whatever you need to make it
work. Mostly importantly, JUST DO IT. Snacking is the
game changer!
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Problema Número Tres: You have been STARVING YOURSELF!
It is so simple to think, eating too much made me fat … so if I starve
myself, the pounds will come off just as quickly as I put them on.
WRONG! When you consume too many calories, you typically gain
fat, some water, and maybe a miniscule amount of muscle … from
lifting the fork to your mouth, the arm has grown strong ;o). By
starving yourself, you typically lose lots of muscle, some water, and
miniscule amounts of fat!
Think about it. If you were “starving,” what would you rather eat –
filet mignon or food scraps from the garbage? Exactly. When your body is forced into
starvation mode, it is going to pick the filet mignon (a.k.a. MUSCLE), as well. Muscle has
all the amino acids and nutrients your body needs to continue living. Fat has nothing of
nutritional value when compared to muscle, so by starving yourself, you have set yourself
up for less muscle. Less muscle = a slower metabolism. Then, when you go back to eating
your regular amount of food, you will pack on the pounds FASTER THAN EVER. This is
called YO-YO DIETING … ever heard of it?!? Yeah, it’s what 99% of people do when they
do not work with professionals.
Try This Instead:
1) Eat every 2 to 4 hours. However, if you have only been eating 2x a day, change it to
3x; then slowly work your way up. Take baby steps. It takes 4 to 6 weeks for your
metabolic rate to reset itself, so go easy.
2) Focus on FAT loss, not WEIGHT loss. To do this, you will need to get your body fat
measured and monitor your progress every 4 to 6 weeks.
3) Short on motivation? Find a buddy, work with a nutritionist, and/or get a personal
trainer. Including someone else in your plan will help you keep on track and increase
accountability.
Picture This: A horse grazes all day and its body
is pure muscle with almost no fat. This year, be a
horse.
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Problema Número Cuatro: You consume TOO MANY LIQUID
CALORIES!
Calories from juice, soda, lattes, alcohol, and so forth
really add up! Think about it. When you go to dinner at a
restaurant, it is pretty easy to slam down 3 to 4 sweet
teas. That can add up to 300 to 800 calories depending
upon the amount of sugar they pump into it. Let’s take a snapshot of the
average person: 3 sodas a day (roughly 360 calories/day) x 7 days a
week = 2500 calories JUST FROM LIQUID! It takes about 3500 calories to equal one
pound of fat. Do that for 4 weeks and you could end up packing on almost 3 pounds of fat
in 1 month just from liquid! *GASP* Reduce your Starbucks, sodas, and morning glasses
of OJ and save yourself the calories. Plus, all that sugar spikes your
insulin, which will lead to increased appetite later in the day and
will likely eventually lead to serious health
problems.
Try This Instead:
1)
Drink more green tea and water and brew your own organic coffee.
2)
3)
Get unsweetened tea or black coffee and use a small amount of stevia to sweeten it.
Reduce the amount you currently drink. Drink 5 sodas a day? Knock it down to 2.
Making small changes = FASTER results!
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Problema Número Cinco: Your workouts LACK VARIATION!
If you cooked the same dinner every night, how
long would you enjoy eating that particular meal?
Doing only Zumba, only cardio, or only machine
workouts will leave you with slower and
diminishing results. Too many people get
comfortable with one mode of exercise and keep
doing it over and over and over and over and over
again. Just because you are at the gym sweating and getting sore day after day does not
mean that you’re getting results. Sore = muscles took on damage. Sweat = your body is
cooling itself off. Neither = fat loss. Even though with a quality exercise program that
leads to fat loss, you will tend to sweat and get sore, you still need a variety of effective
workouts to make an impact and GET RESULTS. Think of it this way. If you went to 1st
grade for 12 years, you wouldn’t be ready for college … you would just ready for 2nd
grade.
Try This Instead: Constantly change up your workouts. Add something new to your
routine. Step outside of your comfort zone. (Heck, step OUTSIDE once in a while.)
For maximal fat loss and health results:
1)
Lift weights progressively – challenging yourself 3x a week.
2)
Do cardio 3 to 7 days a week depending upon your health conditions.
3) When doing cardio, don’t just stay at an easy, steady pace. Add in intervals – periods
of very difficult cardio followed by easy-does-it.
4)
Try out different classes. Going to different classes imposes new challenges to your
body.
Remember: If your workouts are not changing, then your results are not either.
Learn from your mistakes, get results, and live life to the max!
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Why Training like A bodybuilder WON'T make you look like an Athlete....
This is possibly what your workout split looks like if you’re a male:
Monday: chest
Tuesday: back
Wednesday: shoulders
Thursday: legs
Friday: arms
If you are a female:
Monday: abs, arms, aerobics class
Tuesday: back, cardio
Wednesday: legs, aerobics class
Thursday: abs, arms, cardio
Friday: glute exercises and another aerobics class
Repeat until frustration with results or injury occurs. Frustration and/or injury usually
take place between 4 to 8 weeks. It starts off with – I don’t understand. I am doing
everything right … I am eating well and working out. I don’t get it. Followed by – It’s my
genetics, I am big boned, I’m just too old, etc.
Sound familiar?
This body part split or some variation of it is adopted by many people when starting a
new fitness program. Most people who start a fitness program want to lose weight, gain
some muscle, and look like an athlete, not a bodybuilder. The first problem is they want
to lose weight. STOP RIGHT THERE! No one should want to lose muscle or have a lower
metabolism (read our blog on losing fat not weight).
The goals for a typical person should be to lose fat and build small amounts of muscle =
athletic, lean and strong! The problem with body part workout splits is that your training
program looks like you are training for the Arnold Classic bodybuilding competition. Is
that what you really want?
Most women in the gym have the same goal – get more tone – and also have the same fear
– I don’t want to get bulky (which is impossible unless you are a female on steroids, in
which case I am sure the German swim team will be calling you soon). Because of this
UNFOUNDED fear, they will work on their arms or legs with VERY HIGH REPS and VERY
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LITTLE WEIGHT (so little weight that they can read a magazine while doing their leg
workout) followed by an aerobics class. I am sure that their thoughts are – If I feel it burn
while I’m exercising, then it must be burning fat! So I could see how they would think – I
want to tighten/tone my arms, so I will have an “arm day” and then go burn lots of calories
in an aerobics class.
Here’s the bad news – just because you “feel” the muscle working and it “burns” doesn’t
mean a thing. For example, contract your bicep as hard as you can and hold for 1 minute.
Not only should your arm be on fire, it will probably be sore if you really squeezed. Did
you feel it? Yep. Did it burn? Yep. Will you get any results doing that 2 or 3 times a week?
NOPE!
On a side note, training one body part at a time is a method used to get bulky.☺ I have an
“arms day” and after my workout, they measure about 20 inches. What woman would
want that? Then why do you train like me?
Men who want to lose 50 pounds are doing "arms" in one day. Not a lot of calories
burning there, but it makes you FEEL like your arms (and self-confidence) are huge! Men
and women are baffled when they do this for an extended period of time and don't see the
fat loss they want. It's because they're not getting the most "bang for their buck" in the
gym, not to mention their nutrition is often really bad.
Not to get side-tracked here, but eating healthy is not the same as eating for fat loss. You
can eat healthy and still get fat, you can eat for health and fat loss, or you can just eat for
fat loss. Do not confuse “this is supposed to be healthy” with “I thought this would be
good for fat loss.” They are 2 different things! For example, a “healthy breakfast” could be
a glass of OJ, 1 cup of oatmeal mixed with some berries and honey for flavor, and 1 whole
egg. While some “experts” would call this healthy, this meal would absolutely STOP fat
loss in the morning.
In body part split workouts, one muscle is isolated and trained from various angles, so if
you are a person who wants to burn as many calories as possible and you make one
muscle do all the work for the day, are you using your time wisely? Think of it this way: If
you were moving into a new house and you had groups of friends who were able to help,
would you choose one friend and have him/her do all the work while everyone else
waited for their day? Wouldn’t your move go more efficiently if you chose more than one
friend per day to help? You would be in your new house the fastest if you enlisted the
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help of all of your friends, all working together. So how do we get our muscles to work
together? TOTAL BODY WORKOUTS – workouts that involve your upper and lower body.
Imagine activating a couple of muscles through leg extensions. (By the way, did you really
think you were going to lose a bunch of fat and get in the best shape of your life by sitting
down on every machine? You sit enough! GET UP!) Now compare that with a squat-andpress where you activate a couple hundred muscles … Hmmm … a couple muscles vs. a
couple hundred. Which is going to burn more fat and help you look stronger and leaner?
How do we incorporate the bigger and smaller muscles? COMPOUND MOVEMENTS –
exercises that require more than one joint to move. Here are two examples:
· hips + knees = lower body pushing and pulling like squats and deadlifts
· shoulders + elbows = upper body pushing and pulling like push-ups, dips, rows, and
chin-ups.
Compound movements should be the foundation of all your training. Almost all
great strength coaches agree that 80% of your results come from 20% of your exercises.
You're going to get much better results from deadlifts and dips than calf raises and
crunches. (Don’t even get me started on crunches. Read: Why do you hate your spine?)
So a total body workout using compound movements can be summed up like this: Do a
squat OR deadlift variation AND an upper body push and pull in every workout.
Have you noticed that athletes typically don’t use machines
and rarely sit down during their workous? Ah-ha! If we all
trained like athletes, we would all look like athletes.
So who would you
rather look like –
the long-distance
runner who does
very little weight
training but does
lots and lots of long-duration cardio OR the
athletic sprinter who does very little cardio,
but does compound lifts like the squat-andpress? You decide.
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Not all Calories are created Equal
When will these so-called “experts” in our
field figure this out? If I hear one more
time: “You burn X amount of calories per
day, so if you eat 200 calories less you will
lose weight.” You know, they did get one
thing potentially right – you will likely
lose weight, most of it being muscle.
Let’s say you burn about 2000 calories
per day. If your food program consisted of
1800 calories a day, you should lose
weight, right?!?
If the average cookie is 250 calories, do you really think your diet can consist of 6 cookies
a day and you’ll still lose weight? Come on people … it’s not that simple!
First off, let’s look at our basic macronutrients:
§ Protein 4Kcal (calories) per gram
§ Carbs 4Kcal per gram
§ Alcohol 7Kcal per gram
§ Fat 9Kcal per gram
Do you think these are digested and stored equally? NOPE. It takes energy to get energy.
If you were to eat 100 calories of each of those basic macronutrients, how many
calories do you actually absorb (use and store) out of those 100 calories once
they’re broken down?
§ Protein takes about 25-30% of its total calorie content to process, you absorb a net of
70-75 calories out of 100
§ Carbs about 10-15% to process, a net of 85-90 calories
§ Fat about 3% to process, a net of 97 calories
Right off the bat, you can see that THESE CALORIES ARE NOT EQUAL!
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For illustrative purposes, let’s compare an “all-cookie diet” versus an “all-chicken” diet.
NOTE: Neither would be healthy or balanced. (Sidenote: Google “balanced diet” – all you’ll
find is conflicting and vague information. There is no true, universal, widely-accepted
definition of a balanced diet. A balanced diet should be based on your individual needs
and body composition.)
§ Cookies: 1500 calories, mostly carbs and fat = net about 1335 calories
§ Chicken: 1500 calories mostly protein = net 1125 calories
There’s a 200-calorie difference per day – that’s
a difference of 1400 calories per week or 5600
calories per month! Now here is a topic that is
NEVER discussed: HORMONAL RESPONSE to
food consumption. Anything ingested is
considered a drug, and drugs create responses.
§ Carbs cause the pancreas to release insulin =
storage of calories (storage will take place
either in the liver, muscles, or fat cells)
§ Protein causes the pancreas to release
glucagon = release (burn) of calories
So then why does everyone focus on calories, counting, how much this, how much that? I
believe it’s something that everyone can relate to – simple and straightforward. It’s just
like when someone comes to buy training. The first thing they ask is “How much does it
cost?” They want to know because money is something they can understand – a common
denominator. Sometimes, potential clients will ask about cost to determine if they’re
getting a “good deal,” but you can’t compare apples and oranges. Other programs might
not take measurements, usually just use machines, don’t explain foam rolling, don’t do a
functional movement screen, don’t cover nutrition at any point, and may not be led by
fully-credentialed and certified trainers. Problem: the value doesn’t exist, yet OUR
COMPANY is being compared to another based on money alone, not VALUE or RESULTS
… it’s just a common denominator. The same happens with calories. Unfortunately, IT’S
NOT THAT SIMPLE!
I’m not going to delve into this too much, but the assumption that mostly EVERYONE is
making, is that everything you eat is absorbed.
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Imagine that you’re just getting over being sick. You had to take some antibiotics to get
healthy, and in the process destroyed all the GOOD healthy bacteria that are necessary for
digestion and absorption. Compare this person lacking healthy bacteria vs. someone who
has been taking supplements and food that promote healthy bacteria. They are not
getting the same calories and nutrients out of the food. Here’s another way to look at it.
Two kids are in a class, identical in every way. One is blindfolded and has earplugs in
during class the other has no restraints of any sort. After 12 weeks of school, do you think
they walk away with the same knowledge? NOPE.
Consider this:
Michael Phelps was eating 12,000Kcal/day. How did he
not turn into an anchor?
Before we answer that question, let’s first do some
math… 165lbs. His resting metabolic rate (RMR) was
probably somewhere around 2000Kcal/day.
Competitive swimming burns about 860Kcal/hr.
§ 6 hours of swimming per day = 5,160Kcal/day
§ RMR + 6 hours swimming = 7,160Kcal burned each day
§ 12,000Kcal/day eaten – 7,160Kcal/day burned = 4,840Kcal surplus
It takes roughly 3,500 calories to equal one pound of fat. Since there was a surplus of
calories, why didn’t he gain about one pound a day?
It had a lot to do with the fact that swimming in cold water stimulates brown fat cells,
plus Phelps took cold baths to help with muscle recovery. Your body doesn’t like to be
cold and it costs ENERGY or CALORIES to heat it back up. Just like if your house is cold,
you don’t heat it up for free, it costs money. Well, in the body, it costs calories. It also had
a lot to do with E.P.O.C. and Recovery, but that is another blog in itself!
If only all calories were created equal, more “experts” would know what the heck is going
on. QUALITY OF FOOD AND EXERCISE is far more critical. Need I say more?
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Who is to blame? Brown Fat or White Fat?
It seems like I might be obsessed with FAT! Well,
you’re right, and it seems America is too
considering that over 60 billion will be spent this
year in the “Pursuit of Fat Loss.” So far, we have
covered Fat Loss vs. Weight Loss, Visceral Fat vs.
Subcutaneous Fat, Omega-3s (the fat that causes
you to lose fat), and now, without further delay …
more about FAT!
If you want to maximize your fat loss, it is time you start worrying about your brown
adipose tissue (BAT – a.k.a. fat) and not your white adipose tissue (WAT – a.k.a. fat)!
White fat cells are simple, useless cells. All they do is provide cushion and insulation. The
average person doesn’t need more of either. White fat cells don’t burn calories, they store
them.
Brown fat cells are also referred to as “the fat burning fat.” Brown fat cells contain many
iron-rich mitochondria (hence the brown color). Mitochondria are the POWER HOUSE OF
YOUR CELLS! Adenosine triphosphate (ATP), a quick source of energy for your cells and
metabolism, is produced in the “power house.” ATP allows for fat to be oxidized (burned).
When the brown fat cells are stimulated, the iron-containing mitochondria utilize excess
calories and release the energy as heat. WHO KNEW FAT WAS SO COMPLICATED!
So what is the best way to get our body to utilize the brown fat to help get rid of the white
fat?
1)
Supplementation beta – adrenergic agonists (also known as ephedrine, a very
popular ingredient in fat loss supplements) stimulate brown fat cells
2) COLD stimulates the brown fat cells; there are other more extreme ways, but I will
only cover what would apply to the normal person
A) A cold pack on your upper trapezius/back of neck for 30 minutes
B) Upon waking, drink 350 to 500mL of VERY cold water on an empty stomach
C) 2-3 COLD showers a day for 5 to 10 minutes (I never said we weren’t going to waste
some water). This short-term cold leads to MANY BENEFITS! Make sure to follow us on
Facebook and I will cover the top 8 reasons why you should take a cold shower every day.
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My Beef with SOY!
I am sure you are thinking,
“How can this guy have a
problem with soy? Isn’t soy a
miracle food with so many
health benefits? Doesn’t it
help us live longer, make us
healthier, and improve
quality of life?” NO, NO, and NO!
How did soy get to be so popular if it isn’t good? I could ask you that same question about
hundreds of medications that are pulled off the shelves in massive recalls (that’s another
subject) … MONEY, that’s how. The United Soybean Board (USB) targeted the right
people/groups, aggressively lobbied in Washington, and spent millions on establishing
the cholesterol-lowering heart claim alone! Money makes things happen, even when
it’s a total lie.
The main point pushed and reason why the government
“sponsored” soy protein was because it SUPPOSEDLY
reduces the risk of heart disease. Here’s the truth: Soy
has actually been shown to decrease HDL cholesterol –
now there is a problem.
What is the upside for these companies? Why would
they push this stuff versus another protein? P-R-O-F-IT-A-B-I-L-I-T-Y. Soy protein is MUCH CHEAPER to
produce, manufacture, and easier to make from sales.
You didn’t really think these companies had YOUR
best interests in mind, did you?!?
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Lets take a look at what soy can do to:
MEN
·
Lower testosterone levels, which leads to…
·
Decreased sex drive … BOOOOOOOOOOO!!!!!
·
Lower sperm count … slowly losing manpower here
WOMEN
·
Earlier onset of puberty in girls
·
Heavier menstrual flow
·
Increased cramping
·
Possible infertility
ANYONE
·
Thyroid damage (this is usually the first side effect)
·
Loss of energy
·
Weight gain
·
Depression
·
Lethargy
·
Increased cortisol production (the stress hormone)
Yes, I may just have upset some soy lovers, vegetarians/vegans, and manufacturers.
Sorry, I can’t hide from the truth.
Bottom Line: You get what you pay for. Spend a couple more bucks and buy Whey
Protein, Whey Protein Concentrate or Whey Protein Isolate. You get what you pay for!
Mind you, if you are looking for LESS RESULTS in the gym, follow this simple plan: 1) Stop
working out, 2) Go get that movie with Meg Ryan and Tom Hanks, 3) Buy some bon-bons
and a half-gallon of soy milk, and 4) Grab a big box of tissues!
If you want to learn more, I would suggest reading The Whole Soy Story by Kaayla T.
Daniel, Ph.D.
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Why you should cheat more and your significant other will thank you!
We don’t CHEAT enough!
Every food program I read about, see on a blog, in a
magazine, on a TV show, etc. absolutely IRRITATES me
to no end! (I know… tell us how you really feel.) I
hear/read “cut this out, don’t have this, don’t have that,
no more this, no more that” and 12 weeks later – look at
you!
Here is the problem: No one will follow that advice
because we love food! There is no way you are going to
cut the food you love out for good … you know…cookies,
cakes, ice cream, cheesecake, pizza, burgers (hgad;fjaj;udsf;adsfjadskjlfads, sorry,
cleaning off keyboard from spilled cheese from nachos). You get the idea. Can you really
eat perfectly for 12 weeks? I’m willing to bet you wouldn’t last 2 weeks, but really, WHY
WOULD YOU WANT TO?!? So I am here to tell you, you can have your cake and eat it too!
…
“Benefits” (side effects) of not having a cheat meal:
·
Slower metabolism
·
Muscle loss
·
·
Massive food cravings (which will eventually devour you)
Less energy
·
Less strength
·
Less fun because you can't go out to eat
·
Low glycogen stores (sluggish feeling during workouts, fatiguing faster, lower
performance)
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Benefits of a cheat meal … or if you are in top shape … Cheat Day!
·
Faster metabolism
·
Maintain all muscle/possibly gain some (building better arms or a better booty
requires MUSCLE!)
·
No more food cravings and higher compliance during the week
·
·
More energy
Increased strength
·
MORE FUN BECAUSE YOU CAN GO OUT ON FRIDAY NIGHT!
How is this so?
When you are on a diet program, your calories are restricted to a
degree. Your body views this as starvation and tries to lower the amount of energy it
needs to continue daily function (your metabolic rate SLOWS DOWN). Day after day, you
will slowly burn fewer and fewer calories … FAT LOSS GETS HARDER!
By eating a massive influx of calories, you spike your insulin, which helps inactive
hormones (T4) convert into active hormones (T3 ). Thyroxine (T4) and Triiodothyronine
(T3) are tyrosine-based hormones produced by the thyroid gland and are primarily
responsible for regulation of metabolism. WE WANT MORE T3 and other key hormones
in order to burn more calories and lose fat faster over the next 5-7 days. Plus, when you
are hurting for “bad” food on Wednesday night, you will hold out until Friday night when
you get to satisfy every craving with no GUILT. Then, when you feel guilty on Saturday
morning, you will surely be very compliant for the next 6 days. It’s the perfect storm!
Imagine a camp fire that is slowly dying, as the logs are
turning to ash. Eating your cheat meal is like piling on fresh
new logs – the FIRE KICKS IN HIGH GEAR and you are
melting those marshmallows. Have a cheat meal and feel
your metabolism kick in high gear!
Clients who don’t have a planned cheat day FAIL 100% of
the time. You may get temporary results, but you can’t stick
to it for long. Success is losing the fat and keeping it off!
(Remember: FAT loss, NOT weight loss!)
So if you aren’t cheating once a week, START CHEATING! Your special someone will thank
you!
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The Difference Between “By Yourself” and “With a Professional”
This book, while full of great information, pales in comparison to having a professional
guide you each step of the way.
What a professional can do for you:
Every successful team in sports is led by a coach! Every successful business is led by a
great leader and General Manager.
A coach/personal trainer is an experienced and trusted counselor who will help you with
support, motivation and accountability, something you cannot provide for yourself!
Let me ask you a question. Has there ever been a successful team without a Coach? Would
you perform surgery on yourself? Would you represent yourself in court?
Of course you wouldn’t! Then why would you take the chance and do the most important
thing you could possibly do by yourself? You only get one body--one chance. Do not
waste any more time with frustration, lack of results or excuses!
It is inevitable that you will come up against hard times on your path to losing weight and
getting fit.
A trainer is critical to systemizing your exercise program for maximum results, increasing
your motivation and strengthening your commitment.
In a recent study at Virginia Polytechnic University, researchers divided people starting a
walking program into two groups.
Every week, each individual in one group got a phone call asking how their exercise
program was coming along. The other group got no calls.
At the end of 24 weeks, 45% of the individuals who got the phone calls were still walking,
compared to just 2% who did not receive calls.
The results show that weekly accountability increases the likelihood of sticking to your
exercise program by 2200%!
What does this mean to you and your fitness?
It means that having a trainer who can customize a program for your goals, show you
how to exercise for maximum efficiency and results, and provide a steady
support system and 'accountability' really IS the secret to your success.
You can have a completely new body, health, and confidence in less than 12 months!
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With the Right:
Workout program (based on Functional Movement Screen)
A goal of building lean muscle and losing fat (no focus on weight loss)
Moderate Cardio
And Better Food Choices
When you put it all together,
it works and works fast. Just
like a pizza, dough alone
doesn’t taste good, but when
we put some sauce, veggies
and pepperoni on it, now we
are talking! Did I mention
you have to have CHEAT
meals to be successful? So
yeah, you get to have your
pizza and eat it too ;).
Instead of me telling you about how great we are, our proven track record and what kind
of results you can get, how about I let some of our clients? Click on this link and hear from
people who are in your shoes now!
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What to Look for in a Trainer
1. Before you Ever Buy, You must experience the program.
There is a big difference between a
professional personal trainer and someone
who will just put you on machines, count to 12
and talk to you about American Idol. Look for a
Personal Trainer who customizes the
workouts BEFORE you get to the Gym. They
should map out workouts for at least 4 weeks
in advance. Make sure that before you buy, you
get to go through at least 1 full workout and
have plenty of time to ask all the questions you
need and want. FULLY make sure it is a good fit and you feel comfortable. If
they do not answer your questions straightforward, then move on!
2. Before you Ever Buy, Show Me the PROOF
A Professional Personal Trainer and / or company should be able to show you
proof and not just tell you how great they are! Ask for before and after
pictures, testimonials and if they are good enough, video testimonials. They
need to prove they have done this before and understand your needs!
3. They must be certified and go through Constant RE-Education
They should be certified through a Nationally Certified Body. Good
certifications include: ISSA, NASM, NSCA, ACE, ACSM and a couple more. Make
sure they also go through constant re-education! The fitness field is changing
fast. It’s kind of like underwear- if you don’t change them, you start to stink.
The same is true in our profession; if you aren’t learning, you are probably
doing exercises on a Bosu, which shows you are outdated! (bosu does have 2 or
3 good exercises you could perform… so it still should be used!)
4. They should have a system
Before you buy, make sure to have a look at their system. Do they have one? Do
they have a plan? Can you see what other clients’ paperwork looks like? It’s
important to find a trainer/company who keeps up with the paperwork and
doesn’t Do things on the Fly!
Here at Advanced Body Solutions LLC, we take everyone through a complete Body
Diagnostic and Workout. We tell everyone, every time: During our process we are going
to make sure this is a good fit. If it’s not, we will refer you to someone who can help you.
If you (the client) does not feel it’s a good fit, tell us. There is no pressure! We also have
more Proof we can get from people like you than we can shake a stick at! We are
constantly updating our Before and After pictures, testimonials and we have a waiting list
currently for video testimonials!!! TO work at ABS, you have to have 1 of 9 certifications
that we recognize or we will not hire you! We also have a master trainer who holds 3
classes every month to train our trainers on the latest methods and exercises! The
Bottom line- we have a system that’s starts with our VFP and our FMS, and we get results!
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Your gift:
We have included a complimentary Body Diagnostic and 3 Workouts! This is a $297
$
VALUE yours FREE!
Consultation, we will give you a complete fitness
During your Body Diagnostic Consultation
assessment and then
en share exactly what you need to get in the best shape of your life.
This includes:
•
Specific to me information ffrom a qualified expert
•
Advice on how you can achieve your health & fitness goals
•
The opportunity to sign on with you as a client and get fit and healthy once and for
all!
If you are sick of wasting your time on false solutions and promises that don’t deliver
AND
If you are ready to commit 100% to do what it takes to achieve your goals and take action
now, print and bring the following certificate to your local Advanced Body Solutions.
Home of the Guarantee or its FREE!
Keep in mind that your success is 100% guaranteed. You are not only going to get
maximum health, fitness, and weight loss results in minimum time, but you are going to
build a solid foundation to ensure you maintain your results FOR THE REST OF YOUR
LIFE!
laim right now!
Expires in 30 days. Claim
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