Training & Nutrition Blog

Metabolic “Contrast” Workout

Thought I would share with you a tough workout I did today with my clients… The focus of this session is to maximize the use of your body fat as a fuel source during AND after your workout. This particular style of training incorporates kettlebell and/or dumbbell movements and your own bodyweight into high intensity “supersets” followed by intervals of rest. It’s actually called a contrasting superset – you will do a “loaded” (with external resistance) movement immediately followed by an “unloaded” (just your own bodyweight) movement. We performed four different metabolic contrasting supersets and ended with a metabolic finisher or what’s sometimes called an “afterburner”. Not only does this maximize your fat loss potential, but it will also have you spending LESS time in the gym as well. Burning fat AND less time in the gym…Now how does that sound?!?! If you like hard a*! workouts, you’ll love this style of training. So, enough talking, lets get to my latest fat melting, metabolic workout… Workout “Blueprint”: 1.) Warm-up with some Mobility drills 2.) Complete Group 1 exercises back to back to back without rest. Exercise 1a for 40 seconds, followed immediately by exercise 1b for 20 seconds. 3.) Rest for 30-60 seconds, then repeat for a total of 2-3 sets. 4.) Repeat that sequence for Group 2, Group 3 & Group 4 exercises 5.) After 2-3 sets of each of those supersets, move on to your Metabolic Finisher – Group 5 6.) Complete exercise 5a for 20 seconds, rest for 10 seconds. Repeat that cycle 8-16 times 7.) Cooldown with some Mobility drills and stretching of tight muscle... read more

How to Naturally Boost Your Youth Hormone

Have you ever marveled at how fast a child heals after getting a scrape? How they seem to have limitless energy? Or the smoothness of a toddlers skin? Why is this? Turns out they have naturally high levels of HGH — our #1 youth hormone. HGH regenerates and repairs your cells. It makes your muscles firm, skin tight, bones strong and joints healthy. And it helps you maintain an attractive body shape by maximizing lean muscle and minimizing body fat. (That means a nice hourglass shape for women and a powerful superman-style V-shape for men.) Unfortunately, as we age past 25, our HGH levels plummet. By age 40, HGH dips to 40% of what it was at 20. And by age 55 it shrinks to a measly 20%! This dramatic plunge exposes us to the horrors of aging — thin skin, age spots, wrinkles, gray hair, low energy, slower thinking, lack of romantic interest. Plus our drive and motivation to get things done evaporates. Making the situation worse, cortisol — known as the “death hormone” — actually INCREASES. It wears you down, makes bones and joints brittle and turns muscle into fat, adding an extra layer of padding all-over, ESPECIALLY around your middle. Frustrating! While reducing cortisol is notoriously difficult, fortunately there are 3 specific ways you can increase HGH naturally at no cost. HGH Booster #1 — A Simple Daily Habit… First up is something anybody can do, but most people completely mess up. I’m talking about sleep. But not just ANY sleep the right amount, quality and timing of sleep is crucial. Your brain releases HGH during... read more

The Push-Up Or The Bench Press?

Because this time of year everyone’s starting or intensifying their workouts for the summer – swimsuits, vacations, etc – I wanted to prevent you from making some common training mistakes. So in keeping with the “ramping up the workouts theme”, here’s a common question I like to ask… Which is better the push-up or the bench press? If you said the bench press, I strongly believe you are wrong and trust me I learned the HARD way…2 surgeries later! Typically when most of us walk into the gym, what is the first thing you jump on? (This is mainly for the guys, but ladies this is still important to you even though most women do not make this mistake) The bench press. I was definitely one of those guys. I was actually benching 2-3x per week at one time. I know, I know, I’m still paying for it 13 + years later. So lets get back to the original question…the push-up or the bench press? The push-up is much more effective and safer than the bench press. When I say safer, just walk into any gym and look at the older powerlifters walking around. They are the one’s with the severely rounded shoulders and the one’s who can’t lift their arms above their heads. I already know what you are going to say… “All the athletes do it” NO, all the athletes USED to do it. Just think about it for a minute…In what sport do you lie on your back and push a load up in the air, and which this is considered a GOOD thing? NONE In... read more

White Meat vs Dark Meat

In today’s new blog, from Catherine Ebeling – author & nutrition expert, we’ll take a deeper look at not only things like chicken and turkey skins, but also dark vs white meat. You may be shocked to find that you’d actually be BETTER off eating dark meat in terms of health benefits… White Meat vs Dark Meat (Plus the skin) by Cat Ebeling co-author of the best-sellers: The Fat Burning Kitchen & The Top 101 Foods that Fight Aging White meat chicken and turkey have been the darling of health and weight loss folks, and its been promoted as the ‘low fat/low calorie’ meat that was the perfect protein. White meat has about half the saturated fat of dark meat, and for this reason alone it has been falsely pushed as the healthier alternative because of outdated health beliefs by many gurus. While white meat is largely a protein delivery system–dark meat contains many more nutrients and its time to become a ‘leg man’—or woman! White meat has had its day, and its time to go to the darker side, which has merits above and beyond white meat. According to the Department of Agriculture, an ounce of boneless, skinless turkey breast contains about 46 calories and 1 gram of fat, compared with roughly 50 calories and 2 grams of fat for an ounce of boneless, skinless thigh. And don’t forget the skin! Also, if you are eating free-range, organic turkeys and chickens, that fat is generally healthy fat—good for your skin, joints and immune system–and full of healthy omega 3 fats, as well, depending on what the turkeys or... read more

Lost 20 lbs and 3 sizes in my waist!

I’ve been using your workouts and nutrition guidelines for 2 months, it’s helped me lose 20 lbs and drop 3 sizes in my waist. The exercise demonstrations are great and very easy to follow. HUGE thank you Ryan and keep the coaching coming!

Steve R. -- Professional Cincinnati, OH

I love this program!
Hi Ryan – This online training is great! I love your workouts – wish I lived in OH to train with you personally but this is the next best thing – You Rock! I also wanted to tell you that the exercise demos are pretty cool…animated versions of you! Thanks again

—Kelly W. -- Stay at home mom Pittsburgh, PA

Hey Ryan, I have been on your program for about 4-5 solid weeks. In that time I have dropped almost 15 pounds! I cannot believe the results and it doesn’t take up too much of my time. I used to workout 5 days minimum for over an hour each time and I felt rundown. Plus, I wasn’t seeing the results I wanted

Mark S. -- Construction Worker from Panama City, FL

Just wanted to give unsolicited feedback. The way we are training right now…I love! I have seen more results with this than I ever have. Thank you!! Just thought I’d share. Have a great day and I’ll see you in the morning.

Longterm Client

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