"You Can't Spot Reduce, but you

CAN Target Sculpt!" - Susan Arruda

Periodized Body Comp Shift

gym weight training program -

12 weeks x 4 days/week Upper/Lower Split

Designed by Susan Arruda

WNSO/FAME PRO

WBFF PRO

Status Fitness Expert Writer

THIS TYPE OF TRAINING THE FOUNDATION and MAINTENANCE for how and why I have looked the way I do from pre-pregnancy, through 2 kids and into my 50’s.

It is the DNA of how I built a championship physique in the gym.

This program focusses on one thing:

BODY COMP SHIFT through resistance training.

You will find little, to no cardio here. We’re going to train to make our body as lean and hard as possible using a training girl’s best friend; iron!

Hello serious fitness enthusiast!

If you and I have been connected for any amount of time, I’m sure you’ve seen by now that most of ny training program offers are video-based. If this is our first time connecting, thank you for reading and I will tell you a little bit more about myself below, as well as helping you to determine whether or not this program is right for you, because it's not for everybody.

However, video workouts aside, I started my resistance training in a gym and I’ve never forgotten my roots!

There’s something about the atmosphere, having your game face on, the "do not disturb" look that says, “I’m here to train, not to socialize.” There’s just an overall sense of heightened awareness and seriousness when you’re training out in public.

Having said that, I wish somebody would’ve been running video because I’d be in there for close to two hours sometimes, doing all kinds of creative, hardcore, crazy stuff, lol!

The good news is, I never abandoned my concepts, so now I can bring a lot of those techniques to my brand new gym program.

WHO SHOULD/SHOULD NOT START THIS PROGRAM:

√ THIS PROGRAM IS RIGHT FOR YOU IF:

  • The people who will have the best results are already close to target weight and are looking to change their body comp by training for lean muscle mass.

  • You are not just in the phase many women have passed through - "I gain muscle easily and am afraid I will get bulky." If you are on this program you are already beyond that conversation.

I feel it's important to add here that in 40 years of training in and out of gyms, I have never ENVER met a woman who "puts on muscle easily," and that includes me!

X THIS PROGRAM IS NOT RIGHT FOR YOU IF:

  • You are not advanced, or at least at an intermediate level and serious about training.

  • This program is not designed for anyone who is on a major (as in 15 Lb. or more) fat loss journey. (I have other programs that can help you with that:-)

A WORD about the "TONING UP" myth:

Come on, you and I both know there is no such thing as “toning.” You either have fat on top of your muscle that needs to be incinerated… or you are already lean and are in this to shape and sculpt.

The myth of low weight, high repetition “toning” leads people to use weights so light that they don’t have any appreciable effect except a "feeling" of "I worked out today."

You need to challenge your muscles with notable, not dangerously heavy loads in order to change their shape.

THERE ARE 2 OPTIONS:

When it comes to changing your overall shape and defining your body, you can either make the muscles bigger or you can shrink the layer of fat covering them.

We’re working hard to sculpt and build lean muscle tissue in this program. Not only will you change your shape, but you’ll also increase your metabolism with the development of lean muscle tissue. This means increased calorie burning, even at rest.

"I am bringing my decades of training experience and unique approach to this gym type program to help women build a lean, firm and tight physique... the principles are solid, and my physique now into my 50's is living proof; weight training is the go-to."

PROGRAM HIGHLIGHTS - OVERALL STRUCTURE

It starts off with a conditioning phase, but by the time you’re halfway through it, you’ll think you’re training for a show.

  • This is a periodized gym program - 12 weeks x 4 days/week Upper/Lower Split

  • Workouts are designed to be completed in about 45 min. there is minimal rest between sets.

  • Printed exercise sheets/training logs - this is not a video program

  • We will be using free weights and machines

The first few weeks are conditioning and strength phases, but that doesn’t mean we are wasting time messing around, we get to work immediately and will figure out your loads as you go. The workload will tell you this as well as how you're feeling as you progress. This is some of the toughest work you will do because the baselines, the loads you will be working with are established in these sessions.

This progresses from intermediate to hard core incremental training. It's not a "weigh myself every week" type of transformation program - this is all about body comp shift and maximizing lean tissue/muscle - the focus is NOT on the scale.

We then progress to more advanced techniques, giant sets, supersets, drop sets, etc...

For some, the 2nd half of the program will feel like they have moved closer to a type of pre-contest training.

2nd half - PROGRAM HIGHLIGHTS

  • Unilateral as well as bilateral training

  • Introduction of a few "circuits," and they are not cardio, they are resistance based to shake things up.

  • This is all resistance training, but I am including a Tabata Treadmill Protocol that will have you using every ounce of your lung capacity.

  • AGAIN - This is ONLY for people training at an intermediate to advanced level!

What makes my Body Comp Shift program different from the countless others you've seen online? In other words; why choose mine?

  • It is created by a 6 time fitness champion and 2 time PRO with 4 decades of training experience.

  • It is created by a female specifically for the female physique.

  • I did not come up with an idea to market a product, promise to tell you about some “little known secret” I accidentally stumbled upon. This is backed by 40 years of an active lifestyle and 30 years as a trainer and program developer.

  • I have trained hundreds of women both online and one to one.

  • I didn't make a bunch of promises and put up a picture of a model, of someone who isn't me… I am my brand. If you have googled me at all, you have no doubt found proof of this dating back some 15 years now. This is me, consistently through all phases of life even into menopause. This can be you if you follow the same principles.

  • It goes far beyond the basic exercise combos you are used to, especially in the second phase when we aer well into giant sets, tri-sets, tempo manipulation and exercise combinations that are non-conventional. THIS THIS TYPE OF TRAINING THE FOUNDATION and MAINTENANCE for how and why I have looked the way I do from pre-pregnancy, through 2 kids and into my 50’s. It is the DNA of how I built a championship physique in the gym.

REGULAR PRICE

$149

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GUARANTEE

As you may know, our customer support is second to none! I am my brand, top to bottom and I stand behind each of my programs. If for any reason you are not happy with this program, send an email to susan@susanarrudafitness.com and my team will issue a refund.