Do you want to become a FBI or Law Enforcement Agent?
We can help you pass your Physical test
Fitness Assessment and Goal Setting
Once a client understands and commits to the Ultimate Results’ proven fitness and weight loss program your personal training and weight loss program starts with health and fitness assessments and goal setting. First, Ultimate Results’ personal trainers conduct a fitness evaluation and take body measurements to provide you with an accurate body fat percentage and to assess your muscular endurance and flexibility. The assessment will also records any past and current injuries you have suffered. Your trainer will use this information to work with you to set realistic (achievable) fitness and weight loss goals.
Goals should be:
- specific, not general
- challenging, but achievable
- divided into short-term sub-goals
Metabolic Rate Measurements
Metabolic rate, or metabolism, is the rate at which the body expends energy. This is also referred to as the “caloric burn rate”. Knowing metabolic rate is vital for weight loss as well as for determining the proper feeding amounts needed to treat various disease states.
Energy expenditure can be divided into three groups of calories.
- 1. Resting Calories – Calories that are burned while the body is at rest. These calories are needed just to maintain life. The majority of all calories burned (about 70-80%) are burned at the resting level.
- 2. Activity Calories – Calories that are burned because of normal daily activities are “Activity Calories”. Normal daily activities such as walking, eating (digesting food), typing, etc. are included in activity calories.
- 3. Exercise Calories – These calories are burned because of exercise. The sum of all of these groups of calories is the total metabolic rate.
Proper Strength Training
Ultimate Results trainers understand the importance of proper strength training techniques. Weight training may look easy, but, for best results and to ensure safety and prevent injury, proper technique is essential. In addition to teaching proper techniques, trainers need to employ a variety of training disciplines to provide a solid resistance training program. This requires a combination of free weights, machine-based training, Swiss ball training, resistance bands, balance boards, medicine balls, mat work and manual resistance.
Cardiovascular Training
Cardio training is an important part of our weight loss and fitness program. Why? The amount of calories burned during exercise depends on the type of workout you conduct, its duration and intensity, and your body weight. In other words, the longer an exercise session and the higher the intensity, the more calories you will burn. A heavy person will burn more calories than someone who weighs less doing the same exercise. Most men will burn more calories than women, while conducting the same exercise, because men have more muscle mass. Moreover, calories burn more readily during cardio exercise that employs large muscles, such as rowing or running rather than cycling or swimming. This is because exercise that requires you to support your own weight will generally use up more energy than if weight is supported by equipment
Interval & Circuit Training
Internal & circuit training is a combination of high-intensity cardio and resistance training designed to be time-efficient and easy to follow that give you a great workout. It targets fat loss, muscle building and heart-lung fitness. There are no breaks during the circuit training, which creates a super-charged calorie-burning workout. This work-out focuses on multi-joint, multi-muscle exercises, otherwise known as functional exercise. Circuit training is an evolving training exercise program that was developed by R.E. Morgan and G.T. Anderson in 1953.
These functional exercises (such as performing a squat with a shoulder press) will spread the benefit throughout your body and make you fit for activities you perform in everyday life. This is a great approach for those who have already mastered the basics of strength training, have a limited amount of time for workouts and need to fit both cardio and strength training into one session.
Sport Specific Training
Sport Specific Training provides conditioning programs for the sports of your choice. Depending on the sport you are training, sport-specific movements will be used to bring you and your sport to a new level. At Ultimate Results we use plyometric exercises, it designed to produce fast, powerful movements, and improve the functions of the nervous system, plyometric also increase your range of motion and build your strength. If you’re looking to break records or reach a new level, this training is for you.
Stretching and Flexibility
Flexibility training does more than merely prevent injuries. Whether you’re a serious competitor or training for personal benefit, proper stretching during and after your workout will improve your performance, increase your flexibility (range of motion), and make you feel better.
Ultimate Results provides top-of-the-line equipment and uses functional exercises to get your entire body into shape all while having fun! Balance boards, bands, free weights, machines, Swiss balls, medicine balls, manual resistance and your own body weight are just some of the equipment and techniques we use to give our clients varied and functional workouts that stimulate the mind and body.
In-Home and Work Place Training
Northern Virginia areas include: Alexandria, Arlington, Del Ray, Chantilly, Centreville, Middleburg, South Riding, Reston, Herndon, Arcola, Fairfax, Fair Oaks, Falls Church, Great Falls, Mclean, Annandale, Burke, Springfield, Kingstowne, Old Town, Shirlington, Ashburn, Fairlington, Clarendon, Franconia, Ballston, Aldie, Haymarket, Gainesville, Bristow, Clifton, Fairfax Station, Leesburg, Sterling, Oakton, Vienna, Dulles, Cascades, stone Ridge, Fairfax County, Tyson’s Corner, Crystal City, Rosslyn, Newington, Lorton, Dale City, Lincolnia, Fort Belvoir, Northern Virginia and Washington DC.
Body Impedance
Bioelectrical Impedance Analysis, or BIA, is considered one of the most exact and accessible methods of screening total body fat, celluer water, lean body mass, dry body mass, resting metabolic rate,energy expanditure, phase angle and BMI.
Any person who wants to apply to become an FBI or a law enforcement agent will be put through a rigorous fitness test, and if this testing is not trained for they are unlikely to be successful. Fortunately, as long as a proper training program is sought at Ultimate Results, the test should not be an obstacle.
Here is what you need to know to design your own FBI workout routine.
TEST REQUIREMENTS
The test all potential agents will be put through consists of four different components:
1- A maximum sit-up test to be performed in a one-minute time period.
2- A timed 300-meter sprint.
3- A maximum push-up test (performed until fatigue).
4- A timed 1.5 mile run.
Note that in order to successfully pass the fitness examination, a total of 12 points from all four tests combined must be achieved. Each test is graded on a scale from -2 to 10. Therefore, you do not need to achieve absolute perfection in each event; however, you want to strive to do your best.
In order to maximize your ability to perform well, you must execute exercises in your training program that will have a direct influence on your performance.
DESIGNING A PROGRAM
Your FBI workout needs to consist of three phases: an aerobic phase (for the 1.5 mile run), an anaerobic phase (for the sprint), and a strength phase (for the push-up/sit-up test).
To incorporate these exercises into your FBI workout, you will dedicate three days a week to aerobic/strength work and two days a week to anaerobic work. This will still allow you two days a week for complete rest, which will be required for you to come back stronger each week.
You should try to alternate your aerobic/strength and anaerobic days, so you are doing aerobic/strength on Monday, Wednesday and Friday, and then anaerobic on Tuesday and Thursday — with the weekend off. Or, if you prefer to work out on the weekend, place the rest days sometime during the week.
Aerobic phase
In order to prepare for the 1.5 mile run, train using the same movement you’ll use for the assessment: running.
Your mission is to run 1.5 miles as fast as possible, while still maintaining a steady pace. You don’t want to start off strong and then die out toward the end because you misjudged how well you could regulate your energy and endurance ability. Perform this run either on the treadmill or on dry land and be sure to do a thorough warm-up beforehand.
Scoring: If you wish to get a top score in this portion of the test (which translates to a 10 on a scale from -2 to 10), you will need to run the mile and a half in no more than 9 minutes. This translates to about a 10 mile/hour pace.
The middle ground for the 1.5 mile run, with a score of 5, is running it in 10:15 to 10:34 minutes.Anaerobic phase
Next in your FBI workout, you’ll design your anaerobic training. This will encompass the 300-meter sprint you are required to perform, and it will significantly challenge your ability to work near maximal levels of exertion. Again, you want to do your training using the same movements you will perform in the exam — running. Perform sprint intervals so you train your body to become resistant to fatigue.
First do a five-minute warm-up on the treadmill, walking or jogging at an easy pace. Once you’re ready, you will sprint as hard as you can for 300 meters (approximately 1/3 of a kilometer). Upon completion, switch back to walking again and take an active rest period for two minutes. Once the two minutes are up, sprint again for another 300 meters. You will repeat the protocol for a total of six to eight run/rest sets, and end with a five-minute cooldown.
Scoring: If you hope to get a maximum point score on this assessment, it requires a time of less than 41 seconds. A score of 5 would require a time between 45 and 46 seconds.
Strength phase
The final component of your FBI workout consists of your strength phase. In order to target the muscles required for the two exercises performed — sit-ups and push-ups — you will do movement-specific activities once again.
It is a good idea to complete this as a circuit, since it will allow your body to get used to performing the movement without rest until fatigue, just as it will be when you perform the actual assessment.
The circuit of exercises you will perform are:
Chest presses
Abdominal crunches
Push-ups
Hanging leg raises
Overhead triceps presses
Abdominal crunches on an exercise ball
The chest press and overhead triceps press should be performed using weights, whereas the rest of the exercises should be done using only your body weight.
Once you have completed the circuit, rest for 30 to 60 seconds, then repeat the whole protocol two to three more times. Your best bet is to do this circuit before you complete the aerobic training or in a separate session entirely. Don’t stress yourself if you can’t pull off 100 reps of each exercise in the beginning. Start off with smaller sets of 20-30, then build yourself up to longer sets and more reps.
Scoring: The numbers you’ll need to score top points in each test are: 71 or more push-ups and 58 or more sit-ups. Aim to complete these numbers in under a minute and you’ll be on the right track. For 5-point scores, you’re required to perform: 50-53 push-ups and 48-49 sit-ups.
AGENT IN TRAINING
If you would like to train to be an FBI agent, or just create an FBI workout that simulates what an agent would do, make sure you take into consideration all of the above phases. When training for something very specific like this, you don’t want to spend time on needless exercises that aren’t really going to transfer over to what you are tested on.
Performing bicep curls and lateral raises only aren’t going to help you perform the push-up test for example, so it’s much better to spend your limited gym hours focused directly on what will get you through the exam with flying colors. By sticking with this program for six to eight weeks, you should notice significant improvements in your ability to execute the four crucial FBI exercises.
Personal Trainer…
Do you really need one?
Finding time to train in today’s demanding world isn’t easy. Making sure you use workout time effectively is even harder! Many gym members find that staying motivated, working consistently at the right intensity, and monitoring progress to be difficult and time-consuming.
However, working with your own personal trainer–one who focuses on your needs–can alleviate these problems. Ultimate Results trainers will help you to use your time effectively, keep you motivated and monitor your progress, making changes to your program as required. Many people who rely on personal trainers report substantial improvement in health and outlook.
At Ultimate Results, we offer affordable personal training sessions for as low as $37 for 60 minutes and $59 for 90 minutes! Ultimate Results Personal Training programs employ unique, functional, high impact, cardiovascular training techniques that are designed to burn fat. Click here for more information
A healthy heart is the body’s nucleus.
Our programs provide the correct blend of strength and agility exercises to maximize your performance. The benefits will enhance your life by providing you with more energy, strength and speed. We know that a complete fitness program must include aerobic exercise, muscular strength and endurance conditioning and flexibility exercise. This unique blend of exercises offers maximum benefits for people who need to fit workouts into busy schedules.
Weight Training and proper Technique
Ultimate Results Trainers understand the importance of proper Weight Training Techniques.
Weight training looks easy. But for best results, proper technique is essential.
You don’t have to be a bodybuilder or professional athlete to reap the benefits of weight training. When done correctly, weight training can help you lose fat, increase your strength and muscle tone, and improve your bone density. But if done incorrectly, weight training won’t give you these benefits — and may even lead to injury.
Why is proper weight training technique so important?
You might learn weight training techniques by watching friends or others in the gym.
But sometimes what you see isn’t safe. Incorrect weight training technique can lead to sprains, strains, fractures and other painful injuries that may hamper your weight training efforts. If you’re just getting started, work with a knowledgeable Certified Personal Trainer
a physical therapist or other fitness specialist who’s familiar with proper weight training technique.
If you’ve been using weights for a while, consider scheduling time with a trainer to demonstrate your technique and identify any changes you may need to make. What are weight training do’s and don’ts?
Here are some simple do’s and don’ts to help you maximize your weight training
program — and reduce the risk of injury.
Proper training form gives you better results.
Lift an appropriate amount of weight. Start with a weight you can lift comfortably 12 to 15 times. For most people, a single set of 12 repetitions with the proper weight can build strength just as efficiently as can three sets of the same exercise. As you get stronger, gradually increase the amount of weight.
Use proper form. Learn to do each exercise correctly. The better your form, the better your results — and the less likely you are to hurt yourself. If you’re unable to maintain good form, decrease the weight or the number of repetitions. If you’re not sure whether you’re doing a particular exercise correctly, ask a personal trainer or other fitness specialist for help.
Breathe. You might be tempted to hold your breath while you’re lifting weights. Don’t. Holding your breath can lead to dangerous increases in blood pressure. Instead, breathe out as you lift the weight and breathe in as you lower the weight.
Seek balance. Work all of your major muscles — abdominals, legs, chest, back, shoulders and arms. Strengthen the opposing muscles in a balanced way, such as the front of the shoulder and the back of the shoulder.
Rest. Avoid exercising the same muscles two days in a row. You might work all of your major muscle groups at a single session two or three times a week, or plan daily sessions for specific muscle groups. For example, on Monday work your arms and shoulders, on Tuesday work your legs, and so on.
Source: mayoclinic.com
ULTIMATE TRAINERS
Our personal trainers have acquired professional certification through nationally accredited fitness training and certifying organizations such as the American Council on Exercise (ACE), National Association of Sports Medicine (NASM), National Strength and Conditioning Association (NSCA).
This ensures that your trainer has the expertise and experience to provide you with safe, effective workouts. We have our clients fill out a health history questionnaire to determine their needs or limitations.
If a medical condition or a past injury occurred, we design sessions that take these into account. If you are under a doctor’s care, a personal trainer will discuss any exercise concerns with your doctor, and ask for a health screening or release form.
Ultimate Results is dedicated to providing the highest possible quality of service to ensure 100% customer satisfaction and well being. Our goal is to reduce the functional age of every individual that participates wholeheartedly in our programs! We truly look forward to serving you.
Non-traditional approach
Our philosophy toward wellness, weight loss, and fitness is not traditional. We take full responsibility for your weight loss and fitness goals. You MUST lose weight and get fit — there is no other option! This is why our clients are losing 30, 40 and 60 plus pounds.
You will get results because we make YOU a priority.
Not only will you lose the weight, you will LEARN how to keep it off. If you are looking for a quick weight loss solution, we are not right for each other.
Our ideal clients
We are only looking for committed weight loss and fitness clients. Our trainers are friendly but they are here to hold you accountable! Once we’re done with you, people will not recognize you.
Your options
They way we see it, you have two options:
Option 1: You can continue on your current path
Option 2: You can stop wasting time and money, and save yourself the frustration and enjoy how you feel and look in the mirror.
Ultimate Results Can Improve Every Body but We’re Not for Everybody
Losing weight and improving your strength and cardiovascular endurance isn’t easy. It takes a major commitment of time and physical and mental effort to achieve such major changes in your life. That’s why we are only looking for clients who are willing to do what it takes to achieve weight loss and fitness. Our no-nonsense approach is helping our clients to get and stay on the fast track to optimal health, wellness loss.