Are you too FAT to gain muscle?

off season bodybuilder - Fitness Revolution RowlettEver heard of a “bulking phase”? This is where you see some gym rat that goes into a massive eating overdrive for a sole purpose of a caloric surplus to help with gaining muscle. Typically these people will gain anywhere from 20lbs to the excess of 50lbs during their time. I myself have done this where I had put on over 25lbs in a 4 month time frame.  Then after this bulking phase you diet down for the summer months to reveal all this new ripped muscle.

Come on – we have all seen or in some cases experimented with this tactic ourselves.

It originates from the bodybuilder eras of an “off-season” and “pre-contest” mindset. Remember, we as humans tend to think in the extremes, and you’ll see these bodybuilders put on some MASSIVE lbs during their off season but when they diet down they have now added some new muscle to show off on stage. The whole reasoning behind this is that it’s too difficult for the body to add a significant amount of muscle when we are not in a caloric surplus state, so if we REALLY eat we can just flood our bodies with ample calories and cause this growth spurt of muscle. [Read more…]

Intermittent Fasting and Blood Sugar

Fasting and blood sugar levels - Fitness Revolution RowlettOver the course of the past several months I’ve been getting more and more questions about fasting, I guess people think I know what I’m talking about lol. Honestly, the concept of fasting is very simple… shut your mouth people; just don’t eat. THERE YA GO!

As I see more and more the concept of a person not eating every three to four hours really freaks them out. They want and have an interest in losing weight but not eating at all seems counterproductive to everything they have heard over the years. I won’t go into that dogma of media and bro-science in this blog but the point I was leading towards is that we are under the impression that fat loss is hard. We are under this impression that you must be on a complicated diet of 6 meals a day so the concept of fasting must be difficult… (I’m thinking… dafuq)? Let me just say one more time… fasting is simple, just don’t eat. [Read more…]

7 Things to Look for in a Personal Trainer

Since summer is just on top of us more and more people are looking to get a trainer. Hey this is great for me! BUT… I will say that sometimes Fitness Revolution Rowlett and the potential clients schedules just don’t align, it happens.

If a situation like that happens I NEVER want a person to walk away and wonder “Well now what?” So for those that are looking for a trainer but for some reason can’t make it here but still feel like you just need that personal attention, I want you to watch this video.

Side Note: I do have a program that is made for these individuals that are set on being apart of Fitness Revolution Rowlett BUT just can’t make it to our times. It’s our distant coaching program and its begining to become pretty popular. Take a look here <==== Click the link

I made this video a while back but just never had a reason to post it until recently.


7 Things to Look for When Hiring a Personal Trainer


There are some great trainers out there, heck some even I would pay for, and unfortunately just as in every industry, not so great trainers. So I made this video to give you an idea on WHAT I LOOK FOR when assessing a great trainer. This is my experience over the course of 10+ years.

If your going to spend your time and money I want to make sure that you get a GREAT one not just some Average Bro that has you do bench press and bicep curls till you can’t move.

Its a long video but it has some valuable info for those NO BS people that want the best.



In Health and Awesomeness,




Travis Merritt, BS, CPT, CES, RBT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.



Training while sick

Working out while sick - Fitness Revolution RowlettIt’s going to happen. It’s just a matter of time, you find that you’re in this beautiful rhythm with your training. You’re hitting all your goals, you’re incredibly strong and feel fitter than ever, you’re losing weight and you feel amazing.

Then out of nowhere, you notice that little “tickle” in the back of your throat that’s an indicator of what’s to come if you don’t slow down. You think: “I can’t slow down! I’m kicking too much a$$ to slow down!” so you begin doing every trick that you know to prevent what’s about to happen, you up your vitamins, drink more water, go to the local supp shop to pick up something, then when you wake up the next morning you feel like crap.


Right when you’re getting somewhere in the gym you get sick, what a bad time for this. [Read more…]

I don’t deserve all the credit

Rowlett Personal TrainerJust changing things up a bit, this one won’t be too long.

Over the past several months I’ve had clients that have had some incredible success (Brandy’s Story), not only with weight loss but a complete overall in lifestyle (Elizabeth’s Journey). Clients that can keep up with their kids now and are no longer too tired to play on those Saturday afternoons, they have more self confidence when they go out and put on that little black cocktail dress, newer smaller cloths (or even bigger ones for my young guys lol), and most recently a complete palate change… for those of you who understand the real significance of that one know it’s a life changer. [Read more…]

Unspoken rules of the gym

Now this is the time of the year that the gym just explodes with people… resolutions! Time for all the people to come out of early hibernation to “lose the spare tire”, “lose this weight”, “get healthy”, the list goes on.

Depending on who you are and your outlook on this can be a good or bad thing. Good for gym owners, membership consultants, trainers, supplement companies and begin a trainer we usually get busy this time of the year, but I’ve got a few things to say to these people.


Unspoken rules of the gym

I say this as not only a trainer to educate you because sometimes you just don’t know and that’s ok, but also as a season gym goer that dreads the big influx of traffic at the gym. Now I don’t dread to see those individuals that are serious about making change and will continue to be here in three to six months down the road still busting their a$$, I love those people and would gladly trade sets with that person any day. What I don’t look forward to are the ones that won’t be here in February or people that give the rest of us dedicated gym athlete’s bad names from doing these things listed below.




Guys, stop ogling the girls

It’s natural to look at beautiful things but having your eyes glued to a girl trying to workout is going to make her uncomfortable and gets weird after a while. Let the lady workout with some privacy.


No seriously, stop ogling the girls

Yes this gets so bad I had to bring it up again, stop it your creepy bastard.







Girls don’t encourage the guys

Ladies if you dress like you’re going out instead of working out, go over flirt and stick butt out blatantly with a guy walks by he is going to stare… hell I see girls stare at that. Don’t get mad when that happens, and no I’m not using the statement/argument that “she was asking for it” there is a big difference and we know this.







If you sweat a lot carry a towel and wipe down your equipment

If you body was trying to get rid of it then I don’t want it. Your not at yoru mom’s house so clean up after yourselves.









If you can’t lift it correctly don’t do it

Unless you’re a power lifter, who’s training tactics require this, squatting with 500lbs a quarter ways down doesn’t count as lifting correctly, neither is trying to bench 400lbs with a spotter dead lifting the bar off your chest. Don’t ask me to spot you either if you’re doing this, I don’t want t lift your weight.










Use the equipment the way it is suppose to be used.

If you don’t know how to use the machine then ask a staff member or trainer, its better to be smart and safe. Now I’ll say this as well to seasoned gym rats… this rule follows the old adage no curling in the squat rack and don’t do dumbbell curls in front of the dumbbell rack… move over.







Rack your damn weight and put up your stuff

I hate hunting down dumbbells, kettlebells and anything else that I want to use when its not in the right place. If you had the strength to bring it over to where your at you have the strength to put it back up. This rule also applies to unracking the bench press, leg press or squat rack; the only exception is if you passed out from an awesome set. In that case I’ll understand and wake till you wake up for you to rack your weight back 😉 








Don’t drop the dumbbells

Sometimes that stuff is heavy, I get it. Hell you may even need to bail on some heavy weight I understand that, but needless dropping just to garnish attention to your herculean efforts how much you were lifting makes you look like a neanderthal… if you lift it lower it. (I do understand that some gyms you need to drop the weights but the weights are made to do this… i.e. bumper plates)







Unless your name is Arnold Schwarzenegger, don’t get unsolicited workout advice.

UNLESS you see someone about to SERIOUSLY hurt themselves.










String take tops don’t count as shirts

Sleeveless is ok, but this is for those guys that wear shirts with have the side missing from them but is held together by a small two inch piece of fabric at the bottom so their abs show. You would never buy a shirt like that and if you do hand over your humanity card now.






Maybelline does not have a gym line

Gotcha, you just came off work that makes sense. This is for those women who get all dolled up just for the gym, you come here to get sweaty not pretty. Stop trying so hard






It’s ok to grunt, yelling is not

We all understand grunting but quit screaming like a banshee to garnish attention to your workout… it’s annoying.








Stop eye-ballin’ me

Just because you wear Affliction clothing or have taken one or two MMA classes does not make you a bad a$$, and this is a gym NOT a UFC arena. If you acted that way at the MMA gym you would get your butt handed to you, no one that takes martial arts seriously acts that way.








Just because she made eye contact does NOT mean she wants to talk

This isn’t a bar or night club, eye contact doesn’t mean the same thing here as it would a night on the town. Just because she smiles at you does NOT mean anything, you happen to be in her line of sight and THATS IT. Not every girl wants you, Casanova








Quit comparing yourself to everyone in the gym

The workouts are about you and no one else, no one cares if you can or can not out run or out lift the guy next to you or across the gym. Who cares if your stronger or weaker than the person next to you, just come in and work hard and let everyone else do the same.





Don’t laugh at the overweight person

This one really gets me… we all started somewhere you did to. They are in here just like everyone else and frankly I have lot of respect for them because they are 10x the athlete than that hyena laughing in the corner. They have more guts that you will ever have.







Flex in the mirror at home  

It fun to see yourself all pumped up, I’m guilty of that as well, but don’t do a total pose down after ever set. It gets annoying.







Get off your cell phone

Gotta take a call? I get it. Having a full blown covo on what bar you where at last night sitting on the bench I’m waiting on is annoying. Take your phone call elsewhere or get to work.







Wear appropriate clothing

This can piggy back along with rule #10 but for both guys and girls I don’t want anything popping out to say hello at me when you squat or bending over.










Don’t be that stinky guy at the gym.

What!? You mean I need to shower before coming to sweat!? Not necessarily, but you come here to sweat and stink so if you already have a b.o. problem please do everyone a favor and AT LEAST put on some deodorant or body spray.










The list could go on and I did kinda poke fun a some people but honestly even though we joke about this alot but we don’t want to be around it. If you are doing any of this… stop.



In Health and Fitness,




Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.


Are you apart of a fad?


In the fitness industry we see a number of fads and people running over to conform to them thinking or hoping that this will be the secret to their fitness goals, and if you’re NOT part of the new fad then you’re missing out, your weird, you’re not normal (I’m being sarcastic).

Remember Tae Bo?

Being a trainer I’ve seen so many of these people go back and forth between exercise fads never solving their fitness  problem. I mean sure they lose a few pounds and see a bit of improvement in the first week or two but of course you’re going to because it’s a brand new stimulus for your body!

Fads in the fitness industry are simply short term marvels that offer profits quickly but don’t do a company much good once the fad dies down, this doesn’t have to be exclusively in the fitness industry but I’m sure you get my point. The problem is that once the masses have tried out the fad, or now that everyone has it then all of a sudden it dies off and no one wants it any more.

Unfortunately in the fitness industry we see A LOT of them. Usually they are a quick rich scheme that offer a quick but temporary small change, but then dies off quickly leaving a person with broken promises and usually right back to where they were in the first place. The reason this ticks off so many fitness professionals is that we can see through this bull sh** and realize it’s those fads usually end up hurting more people than helping, in a lot of cases not only physically but mentally.

What ever happened with Furby?

In fact right now I’m working with someone that got into a very popular at home work out DVD and in the first 10min of the workout this person completely tore their ACL and needed surgery and rehab. This isn’t the first time I’ve heard of this happening and I’m sure it won’t be the last.

So how can we tell if it’s a fad? I usually base it on hype and marketing. If all of a sudden you see a brand new method or product with this over the top hype and marketing. Late night infomercials with men with picture perfect six packs and bikini models looking like they’re not even breaking a sweat while the do whatever the hell the product is about and if you do exactly what they are doing for 5min a day for 30, 60 or 90 days you’ll look exactly like them, no longer be balding, can get into size 0, get the job you want and can take extravagant vacations to exotic locations and have the sex appeal of Brad Pitt or Angelia Joile.

Real breakthrough products or methods typically come unannounced and sneak up on you. I feel this is usually do to in part the creator constantly on working to improve the quality of their product instead of worrying about if they can get on the 5:00pm new with marching bands to help with sales.

Sorry for the rant but I’m pretty passionate about a lot of the fad BS that goes on in our world.

Not to completely hate on all fads because SOME do have some valid tips so here is what I recommend, do what feels best for your body. Feel free to explore the fad and maybe you’ll learn something new from it that can supplement your training but don’t drop everything just to do what everyone else is doing.



I read this on a friend’s facebook post the other day and his remark was spot on… “solid”

“If you truly expect to realize your dreams, abandon the need for blanket approval. If conforming to everyone’s expectations is the number one goal, you have sacrificed your uniqueness, and therefore your excellence.” – Hope Solo (current starting goal keeper for the United States Women’s National Soccer Team)  










In Health and Fitness,




Travis Merritt, BS, CPT is the owner of Fitness Revolution in Rowlett, TX.

P.S. – If you enjoyed this post please share it with your friends using the social media buttons below.

P.P.S. – Please ask a question or share a comment with us in the Leave a Comment section at the very bottom of the page.  We love your feedback and will use it to develop future blog posts.