The Perfect Workout®

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Reshape Your Body
in 20 Minutes!

Experience the program that’s helped women transform their bodies and improve their health without fad diets, cardio workouts, or hours spent in the gym.

When Diane Rand reached age 50,

she got concerned that her weight was slowly creeping higher and her clothes were feeling too tight.

As a practicing physician, she knew the diagnosis. “Your muscles atrophy as you age, and this slows down the metabolism,” says Rand. “I knew it would keep getting worse if I didn’t correct it.”

The antidote? Effective weight training.

But, she’d never lifted weights before. Plus, her full-time job as a physician as well as her family life left little time in her schedule for exercise.

Fortunately, Diane read an article about “slow-motion” strength training, a revolutionary exercise method promising a firmer, stronger, more shapely body from just two 20-minute training sessions per week.

Even though the time efficiency and results sounded almost too good to be true, she decided to enroll with a personal trainer at The Perfect Workout, a company with over 60 private fitness studios throughout the United States specializing in this unique approach.

Right away she noticed immediate increases in her muscle tone and energy.

After several months she’d also dropped 1 to 2 clothing sizes and was fitting into clothes which used to be too small.

Physician Diane Rand tones her arms as part of her 20-minute training session in Del Mar.

Lean Muscles –

The Key to Reshaping Your Body

When you build lean muscle tissue, you increases your body’s metabolism, burning extra calories even while you’re sleeping.

Many people – especially women – have a fear of “bulking up” like a bodybuilder if they were to start strength training. In reality, if you’re older than 25, it’s much more likely that too little muscle is the problem rather than too much muscle.

In their book Biomarkers: The 10 Keys to Prolonging Vitality, William Evans, Ph.D., and Irwin Rosenberg, M.D., show the research demonstrating that adults who don’t strength train lose an average of a half pound of lean muscle tissue each year starting at age 25.

As an example, a typical 55-year-old woman will have 15 pounds less lean muscle (and significantly more fat) than what she had at age 25.

Muscle takes up less space than fat, so this typical 55-year-old woman has arms and thighs that are softer and less firm, wears a larger clothing size, and has a slower metabolism that burns fewer calories each day.

Effective strength training changes all of this. It increases your body’s metabolism, causing you to burn more fat and calories all day long. Strength training reshapes and tones your legs and arms.

And since muscle takes up 20% less space than fat, adding muscle and losing fat will make your body firmer, smaller, and more shapely. A fit 140-pound person can wear clothes several sizes smaller than an out of shape 140-pound person.

HOW CAN YOU GET RESULTS SO QUICKLY?

Slow-motion strength training involves brief and demanding workouts to get great results.

The basic concept?

Lift relatively heavy weights very slowly (10 seconds to lift, another 10 seconds to lower) for as many repetitions as you can until you’re unable to move the weights anymore.

And when you learn to challenge your muscles as deeply as a skilled trainer can teach, it’s impossible to workout much longer than 20 minutes, even if you try.

Dr. Philip Alexander, physician and Chief of Medicine Services at College Station Medical Center, explains that it’s the intensity of exercise that stimulates greatest changes.

Dr. Alexander has tracked hundreds of subjects using slow-motion strength training, noting significant improvements in muscular strength, HDL cholesterol profiles, bone density, and glucose tolerance.

Other research adds more supporting data. Two separate studies by Wayne Westcott, Ph.D., and one study by Ellington Darden, Ph.D., demonstrate that slow-motion strength training produces 50% to 59% faster improvements than regular weight training.

And because the repetitions are harder, each training session must be limited to 20 minutes – making this exercise method quite time efficient.

SARCOPENIA:

YOUR BIG OBSTACLE TO STAYING YOUNG

Some people are afraid to start strength training because they worry that they’ll get big and bulky like a bodybuilder.

This fear of getting too muscular is almost always not just misguided, it’s the exact opposite of what you should really be concerned about.

Most people would be much better off worrying about not having ENOUGH muscle as they get older.

Here’s why:
Studies indicate that adults who don’t strength train lose on average at least a half pound of lean muscle tissue each year starting at about age 25.

This process of muscle tissue loss is called “sarcopenia.” As you can see in the pair of MRI images to illustrate this process of deterioration.

The top image is a cross section of the thighs of a sedentary 64-year-old woman. The bottom image is a cross section of the thighs of a woman in her early twenties.

The small white circle in the center of each thigh is the thigh bone. The darker grey tissue surrounding the bone is muscle tissue. The bigger whiter circular section on the outside of the thigh is fat tissue.

Although both pairs of thighs have similar circumferences, note how much less muscle tissue is on the thighs of the 64-year-old (top image). The shrinking of her muscles is one cause of the extra fat that has been added to the outside of her thighs.

Why is having less muscle like this a very bad thing?

For starters, muscle tissue requires energy and calories to maintain itself every day.

So the more lean muscle you have, the more fat and calories you burn all day and all night just to maintain your extra muscle.

In other words, less muscle means a slower metabolism; more muscle means a faster metabolism.

As people lose muscle with age (sarcopenia), their metabolism burns fewer and fewer calories, and that’s one reason why most people gain fat as they get older.

To make this issue personal, you can calculate the amount of muscle loss someone your own age would typically experience by this point in your life (subtract 25 years from your age, and divide that number by 2).

For example, a woman who’s 55 years old has had 30 years pass since her 25th birthday, and losing a half pound of lean muscle a year for 30 years calculates to a muscle loss of 15 pounds. (How much lean muscle loss does this calculation give for someone your own age?)

Most people weigh more at age 55 than they did at 25, and their lost muscle tissue has been replaced (and then some) by added fat.

If this example woman’s body weight on the scale is 20 pounds heavier than it was in her twenties, she’s not only lost 15 pounds of muscle but also gained 35 pounds of fat.

Muscle takes up less space than fat, so this woman is larger, less firm, and has a slower metabolism that burns fewer calories.

To regain her youthful figure this woman would need to not just lose the excess fat she’s accumulated, she’d also need to add 15 pounds of body shaping lean muscle by performing effective strength training.

Sarcopenia is one big reason why effective strength training is key to maintaining your youthful vitality. Effective strength training not only halts this progression of muscle loss, but can actually reverse the process and as a result make your body “biologically” younger.

Strength training increases your body’s metabolism, and reshapes and tones your legs and arms.

Also, since muscle is denser than fat, strength training will not make you big and bulky. In fact, adding muscle and losing fat will make your body firmer, smaller, more shapely, and you’ll wear a smaller clothing size.

Fortunately, all you need is two 20-minute slow-motion strength training sessions a week to halt and reverse thisn insidious process of lean muscle tissue loss, and your body will be “biologically” younger.

sarcopenia medical images

Time efficient strength training can help you avoid the process of muscle loss and fat gain that’s illustrated above.

BONE & MUSCLE LOSS:

A REAL FEAR FOR WOMEN

Jane Fletcher feared osteoporosis. The 60-year woman had watched her mother’s body become so weak and frail that her mother actually broke bones just from coughing or sneezing.

Although she was already a regular swimmer and walker, Jane’s doctors told her to start weight training in order to avoid suffering the same fate as her mother.

She knew that she had to do something, but her life is so busy that she couldn’t see herself spending a lot of additional time on exercise.

Then Jane happened to read about The Perfect Workout’s unique slow-motion method of weight training that would strengthen her body (and bones) with just two 20-minute workouts per week.

Despite never having participated in weight training before, she enrolled with a personal trainer at The Perfect Workout.

In the beginning she noticed that because she was getting stronger, lifting and carrying things in everyday life became a lot easier.

But the real payoff came at her next bone density scan – showing a 13% improvement over her previous test.

The specialized strength training had not just slowed her march toward osteoporosis, it had actually reversed her bone density loss, making her bones stronger than they were before.

“I feel optimistic looking forward,” says Jane. “I no longer expect to suffer the way my mother did.”

A number of studies have shown that effective strength training can increase bone density, including the recent Bone Estrogen Strength Training study at the University of Arizona.

One of the exciting things about the special slow-motion strength training is that it might be even more effective than other methods of lifting weights.

Dr. Philip Alexander, physician and faculty member at Texas A&M University’s College of Medicine, recently did some work with post menopausal women using slow-repetition strength training.

The women averaged an increase of 1% per month in bone mineral density from the unique 20-minute workout routine performed once or twice a week.

Another fascinating aspect of Dr. Alexander’s work was the ability of the slow strength training to improve HDL cholesterol (the “good” cholesterol) in his patients whose levels were dangerously low. (The higher your HDL cholesterol, the better it is for your heart health.)

He tested the effects of slow-motion strength training on 29 patients with abnormally low levels of HDL cholesterol (a normal HDL level is about 45). In 28 of the 29 patients he was successful in more than doubling their HDL values, typically taking them from levels in the low 20’s (correlated with premature death) to the mid 50’s (better than normal) in just 6 weeks.

GEORGETTE GETS ALL THE COMPLIMENTS

Georgette, 68, found herself 20 pounds heavier as a result of the pandemic.

She wanted to get in shape for her daughter’s wedding, but with a slough of orthopedic problems, Georgette knew she couldn’t do traditional high impact exercises like running or jumping.

She found an exercise method that would be ideal for her joints. The only thing she needed was someone to help her do them safely.

Increasing her ability to move was a big goal for Georgette, and since joining The Perfect Workout, she’s been able to see and feel significant improvements.

“The Perfect Workout has given me more range of motion. I have a lot more range of motion on my legs, (especially that left knee) I can now extend all the way out which I couldn’t when I started.

I have noticed that my arms and core have become a lot stronger too.

I love to go hiking, dancing and taking my dog for walks, and this workout has given me more endurance, muscular strength, and balance to do those things.

Since joining The Perfect Workout, I feel much stronger and better mentally and physically… It’s my place to go.”

With her daughter’s wedding coming up, Georgette had ordered a designer dress to wear. But when she put it on, it was too tight. Instead of letting the dress out to make it bigger, Georgette took this as an opportunity to lose the 20 pounds she gained.

“Not only did I lose those 20 pounds, [which took her 6 months] but I gained so much muscle [and reshaped her body] I had to have the dress taken in! It was a one-shoulder style and one arm was totally bare. People said, ‘Where did you get those muscles? You are ripped!’

To have that compliment was amazing.”

GREAT RESULTS IN 20 MINUTES, TWICE A WEEK?!
IT SOUNDS TOO GOOD TO BE TRUE

Slow-motion strength training has a lot of benefits when compared to other exercise methods.

The workout is incredibly time efficient, and it produces great results in your body.

The reason why slow-motion strength training is not too good to be true, is that once you’ve learned how to perform it well, the method is quite challenging both mentally and physically.

And because it challenges your muscles so deeply, it’s a great stimulus to produce improvements in the body.

So if you’re willing to concentrate deeply and give your top effort for 20 minutes, you’ll be able to reshape your body with much less time investment than it would take using other exercise methods.

It’s also useful to mention that The Perfect Workout has been in business since 1999 and
has successfully trained tens of thousands of members at our 64+ personal training studios nationwide.

Throughout our entire time in business, we’ve backed our services with a full-satisfaction,
money-back guarantee. And slow-motion strength training has also been the subject of articles or interviews in:

• San Diego Union Tribune
• New York Times
• The Today Show (NBC)
• CNN
• Newsweek
• Vogue
• Business Week

• GQ Magazine
• Shape Magazine
• Woman’s World
• La Jolla Light
• La Jolla Village News
• National Public Radio
(NPR)
• Many other magazines,
newspapers, TV shows,
and radio programs

Guaranteed results or 

your money back

Our method is so effective that if you aren’t stronger after 30 Days of consistently training with us, we’ll refund every penny.

NANCY LOST 50LBS AND KEPT IT OFF

At 58, Nancy was overweight, had knee problems, and struggled to keep up when traveling.

Now at 63, none of those things hold her back from living the life she wants.

“I started coming to The Perfect Workout because I wanted to lose weight. I was considerably heavier. And I also had some health issues that I wanted to deal with in terms of endurance. I wanted to be able to do more.”

As a Girl Scout Troop Leader and avid traveler, it was important for Nancy to stay physically active.

But, she had some nagging issues getting in the way. Prior to joining The Perfect Workout, Nancy tried exercising by herself. Even though she had access to a gym, she experienced some roadblocks.

“I tried working out in a gym and we have an elliptical machine at home, but I stuck with neither of them.

I think I had a lot of fear about not knowing what was good for me to do… What was the right thing to do? When I went to the gym, I was afraid to raise my weights, because I didn’t know if I would hurt myself.

I actually did hurt myself on a machine when I was trying to workout on my own at a gym. And it took me months to get over that. I would spend hours there and not see any results.”

When Nancy heard about The Perfect Workout on the radio she was immediately intrigued by two things: The San Mateo studio was near her home, and it was only 20 minutes, twice a week.

By the third session, she was ready to become a member.

“I felt confident the trainer was going to keep me safe, which was a big issue for me. I liked that it was small, there wasn’t a crowd of people there. I felt like this was something I could do.”

Over the past 5 years, Nancy has achieved all the goals she set when she first joined The Perfect Workout.

Remember that “bad knee” that prevented her from hiking and rappelling? It’s no longer holding her back…

“I’m lifting 300 pounds with my legs. Even though I have a bad knee. That’s my biggest brag! I can carry a lot more things. I can move more easily. I fit into smaller spaces, even those little bitty airplane seats!”

In total, Nancy has lost about 50 pounds.

In addition to losing weight, she’s increased her lean muscle mass and bone strength. Both of which will help her maintain her fat loss, stamina, and strength for years to come.

“To me The Perfect Workout really is perfect. This is not like anything else I’ve ever done. I feel like I’m a lot stronger. I’ve got better coordination and balance. And I really changed the way my body looks. It’s really wonderful.”

Registered Nurse went from Yo-Yo Dieting to Losing 23 lbs in 3 months

Registered Nurse Laura Retana Shelp, had gained weight and got caught in the trap of yo-yo dieting.

It felt impossible for her to keep the weight off after losing it. Laura was introduced to slow-motion strength training at The Perfect Workout where she began to add lean muscle to her body.

The combination of gaining muscle and improving her eating habits changed her body, and her life.

In just three short months, Laura completely reshaped her body by dropping 23.4 pounds, losing more than 10 inches off her waist and gaining strength all-over.

“It was so uplifting. I was so excited, I went out and bought 10 swimsuits at Macy’s when they went on sale.”

Now that Laura and her husband have both lost weight and gotten stronger, Laura says, “It’s given us an opportunity to do the things we loved that we set aside for so long, and didn’t have the strength for. I can see I need to do this always. It’s definitely a lifelong commitment.”

PHYSICIAN RECOMMENDED ANTIDOTE TO AGING

When Diane Rand reached age 50, she got concerned that her weight was slowly creeping higher and her clothes were feeling too tight. As a practicing physician, she knew the diagnosis.

“Your muscles atrophy as you age, and this slows down the metabolism,” says Rand. “I knew it would keep getting worse if I didn’t correct it.”

The antidote? Effective weight training.

But, she’d never lifted weights before. Plus, her full-time job as a physician as well as her family life left little time in her schedule for exercise.

Fortunately, Diane read an article about “slow-motion” strength training, a revolutionary new exercise method promising a firmer, stronger, more shapely body from just two 20-minute training sessions per week.

Even though the time efficiency and results sounded almost too good to be true, she decided to enroll with a personal trainer at The Perfect Workout, a local company specializing in this unique approach.

Right away she noticed immediate increases in her muscle tone and energy. After several months she’d also dropped 1 to 2 clothing sizes and was fitting into clothes which used to be too small. “This is the wave of the future.”

FROM BROKEN HIP & USING A WALKER TO 32 LBS DOWN & STRONGER THAN EVER

After breaking her hip, and a frustrating year of rehabilitation, Jeanne Turner was weak and using a walker.

She was shocked after her Introductory Session at The Perfect Workout.

“I could do it! That made me feel accomplished, and I was doubly surprised that it didn’t cause any pain. It was just like they said.”

Since she began slow-motion strength training, Jeanne dropped 32 pounds and 25.5 inches!

She noticed improved balance, more stamina in her everyday life. Jeanne can now climb stairs again and her core is stronger.

She no longer has neuropathy pain in her leg and was able to stop taking pain medication.

Jeanne says, “I started noticing my clothes getting looser. Slowly and surely I got my quality of life back, too. Now I’m back to 148 pounds and a size 8 again, which I was all my life. If you put in the effort, you can help yourself. Be consistent and go to The Perfect Workout!”

Discover the Secrets of Fast Fitness

1-ON-1 Introductory Workout

Would you like to learn firsthand how to get a firmer, stronger, more shapely body from just two 20-minute workouts per week?

Then you need to enroll in our Discover the Secrets of Fast Fitness™ 1-on-1 introductory workout. This 40-minute training session is for anyone who’s a beginner to the unique slow-motion strength training approach to fitness.

It’s a one-on-one learning session between you and one of our expert trainers.


You’ll gain all the knowledge and skills you’ll need to transform your body while investing the least amount of time necessary.

  • Learn how to reshape and firm your body in just 20 minutes, twice a week.
  • Experience the revolutionary slow-motion strength training on different exercises.
  • Enjoy one-on-one personalized instruction from your expert personal trainer. (Ask all the questions you want, making sure everything works just right for you individually.)
  • Get an analysis of your health history and fitness goals from your professional, certified trainer.

Our Discover the Secrets of Fast Fitness™ 1-on-1 introductory workout is much more than an ordinary personal training session.

It’s designed to give you all the knowledge and tools you’ll need to help you get a lean, firm, healthy body that you’ll enjoy for the rest of your life. And you’ll be able to do it all in just 20 minutes, twice a week!

Once you’ve completed the intro, you’ll have infinitely increased your knowledge and ability to exercise efficiently. You’ll be in a position to apply the new concepts for yourself in workouts of your own, and/or you’re welcome to accelerate your body’s transformation by enlisting the continued guidance of our expert personal trainers.

THINK OF EVERYTHING YOU’LL GAIN

You’ll get all the knowledge and tools to reshape and firm your body.

You’ll get leaner, firmer, more shapely, and have more energy.

You’ll learn how to enjoy vibrant health and well-being for the rest of your life – and it’ll only take you 20 minutes, twice a week.

What have you got to lose?

This could be the most important 40 minutes that you ever invest in yourself.

BOOK YOUR INTRO TODAY!

Our certified trainers give this introductory workout by appointment only, and we have a limited number of openings available.

To make sure you’re able to secure an open time for yourself, don’t delay!

Schedule below or Call today to book your intro workout.

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