MTS workout of the day!

Today's compound movement is the barbarian. This movement is a not for the weak at heart, the barbarian consists of clean, front squat, overhead squat, back squat, dead lift.  All completed in succession, now to the workout.

Barbarian 10
Walking pushups 20
Ab rotations 30


Burpee 15
Alt incline press 24
Plank *As long as possible


Complete workout in the fastest time possible , rest when needed but push yourself, remember train hard get results become a a monster

MTS workout of the Day!

Monster training is about being efficient, functional, and pushing your limits.  The compound movements are designed to utilize your entire body. These movements works you both in an aerobic and anaerobic state to give you the most fat incinerating, metabolic workout of your life!
Today's compound movement is the Elevator, to perform the movement correctly remember to keep your hips down and back flat with shoulders retracted on all dead lifts and squats.  The ELEVATOR is a Power clean, over head reverse lunge x2, front squat, dead lift. All of these movement are done together creating one compound.
Today's monster workout
Elevators 10
Lateral step ups 12
Plank shuffle with row 20
3x
Box jumps 10
Pull-ups 15
Russian Ball slams 30
3x
Complete the workout as quickly as possible keep your rest to a minimum. Train hard get results become a MONSTER!
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The TRUTH behind the Calorie

I went to the grocery store yesterday with a friend of mine. She
wanted advice on what to eat to get into shape. I looked at her
grocery list: paper towels, dishwasher detergent, paper plates,
apples, rice and good food. Ha! "Good food," I tittered. "What's good
food?"
 She said, "I don't know, good... stuff."
When I shook my head, it dawned on me -- this is what just about
everyone goes through while trying to "change" their eating habits.
So, I helped her get "good" food. She was amazed at all the things she
could eat. So much so that she said, "There's no way I can eat this
much."
We finished shopping and got back to the house.
I said, "That's a lot of groceries."
She laughed and said, "At least I bought the right food!"

di·et/ˈdī-it/
Noun:
The kinds of food that a person, animal, or community habitually eats.
A legislative assembly in certain countries.

Verb:
Restrict oneself to small amounts or special kinds of food in order to

lose weight: "It's difficult to diet in a house full of cupcakes".

At this point, it might be helpful to define a "calorie." That's easy:
it’s a measure of the energy derived from a food source. A gram of fat
has been determined to have nine calories and a gram of protein or
carbohydrate four calories; so for any given measure, fat has more
than twice as many calories as protein or carbs. Those numbers are not
perfectly accurate, but they’re good enough. A food isn’t a food —
they’re all different — but since a calorie is just a measurement of
energy, how can it vary? It turns out that calories change as they
enter the body, the nine grams for fat and four for everything else
turn out to be not very accurate measures at all; besides, foods are
only rarely one thing or another.

Here’s what's true: The studies that have measured calorie intake,
that have put people on calorie-reduced diets and measured what
happened, show no difference in weight loss based on composition of
the diet. When people are essentially incarcerated, when all intake is
weighed and measured, they will lose weight if the calories in their
diets are reduced — regardless of the composition of the diet. That’s
why we hear a calorie is a calorie. But no one lives under
experimental conditions, and foods are complicated mixtures: fiber
makes a difference and form makes a difference. (Fiber is special
because it’s not digested or digested incompletely. Most of its
calories don’t get into the body, which is one reason why fruits and
vegetables, which are high in fiber, help with weight loss.)

The “calorie is a calorie” argument is widely used by the processed
food industry to explain that weight loss isn’t really about what you
eat, but about how many calories you eat. But if it were just about
calories, you could eat only sugar and be fine. In fact, you’d die:
sugar lacks essential nutrients. That’s an obvious case. But though a
calorie may be a calorie when people talk about weight loss and
nothing else, there are other factors involved. And once you get past
my perhaps lame “Is a calorie a calorie” question, you can begin to
see something approaching the truth. For one thing, there are dozens
of factors involved in weight regulation. It’s hard to lose weight,
because the body is set up to defend fat, so you don’t starve to
death; the body doesn’t work as well to tell people to stop eating as
when to tell them when to start.

An important question, then, is really something like, "What can I eat
to keep from putting on weight?" and here the answer turns out to be
not only easy but also expected. If you’re eating a lot of fruits and
vegetables, you’re not taking in as many calories as you would if you
were eating fast food and sodas. Yes, that’s a calorie issue; the
latter group is way higher in calories than the former. But though
there’s a difference between eat less and eating better, “eating
better makes it much easier to eat less.”

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DFIT introduces new training system

Introducing Monster Training System! A training system developed by myself D Fit Spencer, Ill be giving workouts to try to get feedback from people on what you thought of the workouts Ive run 2 clients (Tasha V. and Scott S.) through this before with fantastic results! Let me know what you think of it, it incorporates Functional Movement, Metabolic training and corrective exercise in one system to get ultimate results! 

Monster Workout 1
Deadmans 10 (compound Deadlift, Power Clean, Front squat)
Squats 15
Inchworms10
Repeat 3 times no rest after 3rd round rest 60-120seconds
Kettle Bell Swing 25
Overhead Reverse Lunges 20
Russian Slams 30
Same rest interval
Box Jumps 20 *Challenge your height*
SLD 15
Turkish Get ups 5 each side

*For beginners only do the first two rotations, if you want to really challenge your body complete the 3rd round!
For more info or booking an appointment email me at Dspencer.premier@gmail.com or call 610-804-0841

The decision is yours!

Ladies which would you rather have the picture to the left, which is the girl who eats like a bird and is on the elliptical and does zero weight training or the picture to the right hit the squats, step-ups, lunges, and metabolic complexes with heavy weights and eat your protein! 

The fact is ladies to get the body you want you have to eat to lose! Your caloric intake as well as your body's metabolic factors all have an intricate roll in your toning your body and not not burning the muscle that you have worked so hard for to obtain that "toned" look. So ladies the decision is yours! Let me know which picture you prefer.

D Fit is getting Muddy

Well, its official D Fit is hitting the muddy trails of the Muck Ruckus in Newtown Square, PA!  This event is an unforgettable two days of fun in the great outdoors featuring a muck-filled obstacle course for teams to slosh, slip and slide through while helping to create a world free of MS.

I am happy to be captaining a team of Dirty Muddawgs (JOIN TEAM) on their way to completing this fun, muddy mess of a course, we have currently raised over 400$ and climbing.  I will be holding team training three days a week at Premier Personal Training , you can e-mail me for more information on training times or questions. Make sure you follow me on Twitter for special offers and updates!

BATTLE OF THE BULGE

Every earthling is battling the bulge, a monotonous task involves

weighing yourself day-in and day-out just to no apparent result... or, worse, adding a couple pounds. There's no worse feeling than busting your ass in the gym day-in, day-out and watching the number on that bastard scale rise!
So, what's the secret?
*WAAA! WAAA!*
There IS no secret. There are hundreds of websites and blogs -- WEB MD, weight loss portals --BEST WEIGHT LOSS TIPS that offer the same advice:
EAT SENSIBLY
VARIED WORKOUTS
Did I just blow your mind with the same thing everyone already knows?
The fact is that people want to be told what they want to hear --

Client: "Darrell, how do I lose weight?"

Darrell: "Well, just eat whatever you want. Drink plenty of alcohol
and soda. You'll only need two hours of exercise a week, and even
that's overdoing it"

Client: "Great! So, the weight just goes away on its own"

Darrell: "Yep, but then you already knew that, right?"

NEGATORY!

For years, the advice to the overweight and obese has been that we
simply need to eat less and exercise more. While there is truth to
this guidance, it fails to take into account that the human body
continues to fight against weight loss long after dieting has stopped.
This translates into a sobering reality: once we become fat, most of
us, despite our best efforts, will probably stay fat.

The best way to countermand your body's craving for calories is to
simply put fewer in. Yes, it is that easy! The hard part: Cut out
sugars, alcohol and processed food, and replace them with veggies,
whole wheats and other complex carbs.

Anyone who has ever dieted knows that lost pounds often return, and
most of us assume the reason is a lack of discipline or a failure of
willpower. But that's oversimplifying things. The larger problem is
environmental: people struggle to keep weight off because they are
surrounded by food, inundated with food messages and constantly
presented with opportunities to eat. We live in an environment with
food cues all the time. We’ve taught ourselves over the years that one
of the ways to reward yourself is with food. It’s hard to change the
environment and the behavior.

There's no consistent pattern to how people lose weight — some do it
on Weight Watchers, others with Jenny Craig, some by cutting carbs on
the Atkins diet and a very small number lose weight through surgery.
But their eating and exercise habits appear to reflect what
researchers find in the lab: to lose weight and keep it off, a person
must eat fewer calories and exercise far more than a person who
maintains the same weight naturally. To really keep weight off you
should exercise about an hour or more each day, putting in the
equivalent of a four-mile daily walk, seven days a week. Get on a
scale every day in order to keep your weight within a narrow range.
Eat breakfast regularly. Watch less than half as much television as
the overall population. Eat the same foods and in the same patterns
consistently each day and don’t “cheat” on weekends or holidays.
You've also got to eat less than most people, up to 500 fewer daily
calories.

Research at Columbia University shows that the changes that occur
after weight loss translate to a huge caloric disadvantage of about
250 to 400 calories. For instance, one woman who entered the Columbia
studies at 230 pounds was eating about 3,000 calories to maintain that
weight. Once she dropped to 190 pounds, losing 17 percent of her body
weight, metabolic studies determined that she needed about 2,300 daily
calories to maintain the new lower weight. That may sound like plenty,
but the typical 30-year-old 190-pound woman can consume about 2,600
calories to maintain her weight — 300 more calories than the woman who
dieted to get there.

After you’ve lost weight, your brain has a greater emotional response
to food. You want it more, but the areas of the brain involved in
restraint are less active. Combine that with a body that is now
burning fewer calories than expected and you’ve created the perfect
storm for weight regain. How long this state lasts isn’t known, but
preliminary research at Columbia suggests that for as many as six
years after weight loss, the body continues to defend the old, higher
weight by burning off far fewer calories than would be expected. The
problem could persist indefinitely. (The same phenomenon occurs when a
thin person tries to drop about 10 percent of his or her body weight —
the body defends the higher weight.) This doesn’t mean it’s impossible
to lose weight and keep it off; it just means it’s really, really
difficult.

What’s not clear from the research is whether there's a window during
which we can gain weight and then lose it without creating biological
backlash. Many people experience transient weight gain, putting on a
few extra pounds during the holidays or gaining 10 or 20 pounds during
the first years of college that they lose again. Robert De Niro lost
weight after bulking up for his performance in “Raging Bull.” Whether
these temporary pounds became permanent probably depends on a person’s
genetic risk for obesity and, perhaps, the length of time a person
carried the extra weight before trying to lose it. But we don’t know
how long it takes for the body to reset itself permanently to a higher
weight. The good news is that it doesn’t seem to happen overnight.
(For a mouse, the time period is somewhere around eight months. Before
that time, a fat mouse can come back to being a skinny mouse again
without too much adjustment. For a human, we don’t know, but research
indicates the time is not measured in months, but in years).

If anything, the emerging science of weight loss teaches us that
perhaps we should rethink our biases about people who are overweight.
It's true that people who are overweight get that way because they eat
too many calories relative to what their bodies need. But a number of
biological and genetic factors can play a role in determining exactly
how much food is too much for any given individual. Clearly, weight
loss is an intense struggle, one in which we are not fighting simply
hunger or cravings for sweets, but our own bodies. While the public
discussion about weight loss tends to come down to which diet works
best, those who have tried and failed at various diets know there's no
simple answer. Fat, sugar and carbohydrates in processed foods may
very well be culprits in ourobesity problem. But there's tremendous
variation in an individual’s response.


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