Grab Your Do-It-Yourself Fitness Plan So You Get Strong Fast and Don't Waste Any Time

Watch the short video below, then answer a few simple questions and finally click the appropriate button to get your FREE recommendation for how to begin getting lean, healthy and strong!

1 - Calculate your Waist to Height ratio (W/H)

  • Measure your waist at it's largest diameter
  • Measure your height
  • Divide Waist by Height measurement
  • chevron-right
    Obtain a ratio

Scoring

W/H Ratio

Score

< 0.5

1

0.5 to 0.57

2

> 0.57

3

Use this image if you're not sure how to get a good measurement.

2 - Estimate how long your W/H ratio has been > 0.5

If you’re W/H is around 0.5 now, give yourself a score of 1.

Scoring

Time (Years)

Score

< 2 years

1

2 to 5 years

2

> 5 years

3

3 - How many strict-form push ups can you do?

You must go all the way down and all the way up each repetition and keep your back straight and in alignment.

Scoring

# Push Ups

Score

> 20

1

10 to 20

2

< 10

3

Here is a video of a proper push up.

4 - How many strict-form body weight squats can you do?

You must squat deep enough so your hips go below your knees each repetition and do all the reps in one continuous set.

Scoring

# Squats

Score

> 50

1

20 to 50

2

< 20

3

Here is a video of a proper body weight squat.

5 - How long can you hang from a bar with both hands?

Just grip the bar (a pullup bar or monkey bars at the local park) and dead hang for as long as you can.

Scoring

Time (seconds)

Score

> 30

1

10 to 30

2

< 10

3

6 - Do you have hypertension? Add 3 points if your blood pressure is above 130/80.

7 - Add 3 points if you’re taking medication for high blood pressure.

8 - Add 3 points if you’re Type 2 diabetic or add 2 points if you’re pre-diabetic.

9 - Add 3 points if you have cardiovascular disease such as coronary artery disease (CAD).

10 - Add 3 points if you have had any cardiovascular intervention such as a stent or are taking drugs such as beta blockers or ACE inhibitors.

11 - Add 3 points if you are taking medication for high cholesterol.

12 - Total your score.

Scoring

Score

Action Needed

Your Plan

5

Congrats! You’re Jacked

Go here if you want to get even stronger or you’re not confident enough to take your shirt off at the beach

6 to 10

You’re fine but should Get Stronger

Go here to get strong

Note: If you added any extra points for questions 6-11, go here first.

11 to 15

You’re weak and must Get Stronger

Go here to get stronger

Note: If you added any extra points for questions 6-11, go here first.

> 15

Signs of Ill-Health and must Get Well

Other Scoring Considerations

If:

Then:

W/H > 0.57

W/H < 0.57 but you have Big 3 conditions (Hypertension, Diabetes, Cardiovascular Disease)

W/H is close to 0.5  but you have some Big 3 conditions, you’re likely Skinny Fat

Want a personalized plan, custom designed to your specific goals and unique circumstances?

Click the green button  and get a custom, 60 day plan that walks you through, step by step, how to get lean, healthy, strong and become the Bad Ass Dad you deserve to be.


Not sure the custom plan is for you?

Click the green button  and register for our weekly webinar titled:

“How to Be A Lean Bad Ass Dad While Still Drinking Beer and Eating Bacon, Brownies and Chocolate”

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Want a PDF download of the Spartan Plan? Click the Orange Button below.

DISCLAIMER: I am not a licensed medical professional and these statements have not been evaluated by the FDA. Any information given is not intended to diagnose, treat, cure, or prevent any disease, and should not be used in place of professional medical advice.

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