Transform Your Body - In Less Time

Witten By: Kelly Scott, Owner of ForeverStrong


Do you need to tone up, trim your waistline, strengthen your core and become stronger while burning off fat? You aren't 100% certain that lifting weights is helping you get the body you want and you need to get in shape in the fastest time possible?

Consider that, occasionally, life happens and there are times when you can only hit the gym two or three times a week. Or, if you find it simply too hard to stick to a workout plan, why not try a full body workout program?

Getting into shape, becoming stronger, more fit, have more muscle tone, trim inches from your waistline AND strengthen your core is all about spending hours at the gym, right?

Not necessarily!

Yes, hard work is still needed. Like anything in life, you get out of your workouts what you put in. The full body workout can help you progress and is easy to fit into your schedule.

Full body training is vastly underappreciated. Too bad, because it works exceptionally well. With full body training you burn more calories in less time.

This method of training focuses on major muscle groups working together in compound exercises. Because of this, a greater energy demand is placed on your metabolism than with isolation exercises. It takes more energy to require a group of big muscles to work together. More energy expended equals more calories burned.  

Let's find out what full body workouts are all about and what the difference is between full body strength training and body part training.

At ForeverStrong Health & Fitness we use the ForeverStrong Full-Body-Five Method.  Instead of working out individual muscle groups we strategically use exercises that require as many muscles as possible to work together to lift the weight. We design a workout based on movement, not muscles. This method requires a greater amount of effort to execute the lift which results in an increased amount of work performed during the workout. The Full-Body-Five Method incorporates five functional movements:

  • An Upper Body Push

  • An Upper Body Pull

  • A Lower Body Pull

  • A Lower Body Push

  • A Tension Drill or Carry

If your workout includes one exercise from each category, you have a complete Full Body Strength Training Workout. Additionally, performing full body movements requires core engagement during every lift. By utilizing high tension techniques - your entire core is being worked without having to do extra crunches.

At ForeverStrong, each client’s program consists of combined movements that include, but are not limited to:

  • Lower body pull (hinge) & Upper body pull (row),

  • Lower body push (lunge/squat) & Tension drill or carry (suitcase walk or plank),

  • Upper body push (pushup) & Lower body push (lunge/squat)

  • Upper body pull (curl) & Tension drill (plank)

At ForeverStrong a customized movement combination is incorporated into a personalized training plan for each client. At each training session the client focuses on a number of combined movements to perform that day. Each client’s program is personalized to his/her goals and the amount of work is determined based on those goals. The amount of work progressively increases over the eight week period.

In short, If your workouts target just one or two specific muscle groups each session that is body part training. Body part training is a time-waster for most people and requires 3-5 days a week of strength training plus another 2-3 days a week of cardio. Do you have 10+ hours a week to spend in the gym?   Body part training doesn’t make as significant of a contribution to fat loss. It also won’t create a great enough energy expenditure to help you burn stubborn body fat.

So, what are the top reasons to use full body workouts?

  1. Lower time commitment. Training just three days a week can produce beautiful results,

  2. Become stronger,

  3. Increased Muscular Recovery Rates,

  4. Prevents repetitive stress injuries that can occur when you only work one area of the body over and over,

  5. Ideal for fat loss, burn more calories in less time,

  6. Create lean body mass faster,

  7. Everyday tasks will feel easier,

  8. Greater Allowance For Additional Sports Or Activities, and

  9. Lower levels of boredom.  

At ForeverStrong, we want each client to Invest time in learning the proper form. Lifting heavier weights requires skill and takes time for you to become proficient. Look for a coach who focuses on technique, not just hard work. In some cases, a corrective movement strategy can supplement your workout routine to help you reach your goals faster.

We believe in our Full-Body-Five method and would like you to experience it for yourself. If you are unable to sign up for an 8 week ForeverStrong program, we would like to send you a complimentary full body workout. If you are interested, please send an email to to get your copy. Please reference this article.

Our Personal Trainers have helped hundreds of people in Howard County and the surrounding areas lose weight, tone up, and become stronger.  Our neighbors in Highland, Clarksville, Columbia, Burtonsville, Olney, Ashton and Silver Spring love their personalized training program. Please visit our website: to see for yourself.

Don't forget that Kelly Scott will by giving a seminar at our Clarksville location on Tuesday May 2nd at 7:30pm. For more information, please visit the event page!