Do You Want To Be Fat or Do You Want To Be Cold?

Its 5:00AM and I feel like I am actually going to die within the next few moments.

As I stand in the shower, I feel a piercing pain in my chest as if someone just drove a knife through it.

The pain keeps repeating itself over and over again, and it doesn't let up for even a second.

In less than a minute, I can't breathe and my heart feels like its going to explode out of my chest.

Rather than give in to the pain, I decide to fight back.

I regroup, tighten up my fists and scream, "Is that all you got? Lets go!"

The next thing I hear is my wife banging on the bathroom door, screaming, "Is everything okay? Do you need help?"

I respond, "It's okay baby .... I am just taking an Ice Cold Shower."

Why the Ice Cold Shower?

I actually blame all of this on my man, Tim Ferriss, author of The Four Hour Body.

(He's not really "my man", but he is highly intelligent and I try to follow 99% of what I read in his books.)

In his book, Tim states the reason Michael Phelps was able to burn 12,000 calories a day was largely due to thermal effects he endured while training in a pool all day.

After a great deal of research, he was able to determine that things like taking a freezing cold shower and sitting in ice baths would significantly increase the rate of fat loss.

Due to my respect for Mr. Ferriss, I had to give it a shot.

Did it work?

Within two weeks, I lost 9lbs and 2% body fat.

Is it hard to do?


You need to really, really want it to do this.

This person is burning massive fat right now

So I ask you ....

Do you want to be fat or do you want to be cold?

Most people I asked would rather take a nice warm shower.

I guess they would rather be comfortable, as they looked down at their fat and blubber.

Not me....

I am off to my cold shower...

Reyes Off to the Air Force

It was about this time last year that I first met Darren Reyes.

I really didn't know anything about him, other than that he was the brother of another guy I trained, Ryne Reyes.

Most guys that come to me to train want one of two things:

1. To become a better athlete so they can improve in a specific sport
2. To get jacked up.

Darren did not come for either.

I am not sure if it was his primary goal when he started training, but his last six months with me were dedicated to one thing.

Joining the Air Force.

Of all the people I ever trained, Darren has made the biggest overall jump in the shortest amount of time.

The numbers below speak for themselves.

1 Year Increase
  • Bench Press: 80lbs (from 195 to 275)
  • Deadlift: 85lbs (from 295 to 380)
  • Pull-Ups: 26 reps (from 14 to 40)
  • Broad Jump: 9" (from 115" to 124")

He is the only person to ever go from a "Red Shirt" to a "White Shirt" in the same year.
(If you want to know what a "Red Shirt" or a "White Shirt" is, join Advanced Training).

He is also the current Power Point Leader for the Class of 2012.

I am honored to have trained someone like this who is going to defend our country.

YOU should be honored to have someone like this defending your country.

If you want to see Darren in action, here are a few of his best You Tube Clips.

Weighted Pull-Ups with Fat Gripz

36 Pull-Ups

Bulgarian Split Squat Jumps

Rob Mulligan - Advanced Training Deadlift King

This is not Rob Mulligan - but it will be someday soon

Rob Mulligan set a new Advanced Training Record by deadlifting 520lbs - RAW!!!

To do this at approximately 205lbs, without any lifting gear, is a very impressive feat.

Rob is the exact opposite of 90% of the athletes that come to train with me.

Most of these guys are total savages that put very little logic into their training approach (or anything else for that matter).

While this makes for great entertainment during our training sessions, it definitely holds these guys back from reaching their true potential.

Rob, on the other hand, puts logic into everything he does.

It is this use of logic that has enabled him to maximize the leveraging of his body structure in order to optimize his technique.

The end result .... MOVING MASSIVE WEIGHT.

Enclosed is the actual video of Rob pulling 520lbs.


January Power Points - Class of 2012

Enclosed are the starting Power Point numbers for the Class of 2012.

"Overall Rank" shows how these guys stack up against every other person who has ever tested in Advanced Training. 

After we test again in May, it will be nice to see how much progress each one of them has made.

To see the Top Twenty Power Point Holders of All Time, CLICK HERE

Is Your Trainer Right For You?

*Disclaimer: This article is not intended to prove that I am the right coach for everyone. Quite honestly, I don't want to be. If everyone wanted to do what we do, I would probably stop doing this.

Like I always say, "This isn't for everybody."

Nowadays, it seems that every person who is half serious about their health or athletic performance has a personal trainer.

The question is, how do you know if you have the right one?

In order to get the answer, you need to ask yourself the following:


If you aren't getting stronger, faster, leaner, bigger, or more mobile, than you need to find somebody else. Why waste your time with someone if there are no improvements being made?

(Please note, this point only counts if you are actually showing up to your sessions and performing the prescribed workouts. You can't miss 50% of your sessions and then blame the trainer for your lack of progress.)

At Advanced Training, we track everything to ensure we are making progress.

I have data which proves that, on average, an athlete who trains with me for 6 months will see the following results:

  • Bench Press Increase--> 35lbs
  • Squat Increase --> 75lbs
  • Deadlift Increase --> 50lbs
  • Pull-Ups Increase --> 15

If you read the following articles, you will see similar gains in even shorter amounts of time.

Test Week at Advanced Training

Summer 2011 - Huge Gains


For some odd reason, people judge the quality of their workout by how sore they feel the next day.

If after every training session, you struggle to get out of bed or walk up a flight of stairs - you are doing something wrong.

You should leave your session feeling energized, not destroyed.

I know I wrote a great program when an athlete says, "That's It?" at the end of the session.


I am sure you have all heard of rehab, which is short for rehabilitation.

In the strength and conditioning world, this refers to the active recovery process performed after sustaining an injury.

In my world, I don't want to do rehab.

Doing rehab means someone got injured.

I want to avoid that at all costs.

That is why we do PRE-HAB...

Pre-hab is performing movements in the gym that help prevent injury from occurring in the first place.

At every one of our lifting sessions, there is time dedicated to the shoulders, wrists, hips, knees, ankles, and / or feet.

We work on correcting muscular imbalances, increasing stabilization, and improving flexibility and mobility.

What good is it getting your deadlift up to 520lbs and then blowing out your back running for the bus?


Is the only time you ever hear from your trainer while you are standing next to him in the gym?

Does he ever check in to gauge your level of fatigue or soreness?

Does he ever send you a text to congratulate you on hitting your goals?

Does he ever send an encouraging note after you missed a goal?

If not, you have to start wondering if he looks at you like as a person or as a paycheck.


No matter how hard you try, there are going to be times where a certain goal is not met, even though you gave it everything you had.

It's at that point that you can tell the true character of your trainer.

Does he blame you?

Does he question your manhood?

Or ... does he try to figure out where HE went wrong.

I know any time an athlete of mine does not meet one of their goals - I am crushed.

I absolutely take it harder than they do, mostly because I feel like I failed them.

If an athlete is giving all their effort and following the program, I take 100% accountability for their failures.

Its on me to evaluate where we went wrong, and to put a plan in place to help the athlete get to exactly where they need to be.


If your answer to any of the above questions was "NO", you need to find another trainer.

If not, you will probably end up weak, fat, injured, or broke.