Training & Nutrition Blog

7 Training Guidelines

Working out actually takes a little thought if you truly want to see weight loss, fat loss results. You definitely don’t want to waste your time and hard earned money if you are just going to go through the motions. I don’t want you to be one of those people so I put together some simple workout guidelines for you to follow. Do this and you’ll be well on your way to a leaner, healthier, 10x’s stronger new you. Here you go… 1.) Plan Plan your workouts ahead of time. Know exactly what your going to do before you step into the gym. Map out a blueprint of what you want to accomplish, your short and long term goals. After you have set your goals, tailor a workout that will help you hit those particular objectives. The result… …Progression. 2.) Spend LESS Time Working Out Get the most work done in the least amount of time. More work in less time equals more energy spent. More energy spent equals greater fat loss. It’s time that you learn how to exercise as much of your body as possible, and to do it quickly. Don’t do a set of an exercise then walk around for 5 minutes. All of your workout should revolve around some sort of “Metabolic” training. Why spend hours and hours each week training, working out or stuck in the gym, when you don’t have to? 3.) Intensity Just like anything else in life, training/working out is all about effort AND intensity. Focus on very short, very intense workouts. Again, it’s NO longer necessary to spend hours &... read more

6 Tips to Keep Insulin in Check

Now you may be asking… “Why is insulin such a VITAL hormone?” Well, you need to be aware of your food choices and how it effects your body. You see, insulin is primarily responsible for regulating sugar (glucose) in the blood stream and storage of that sugar for energy to be used in the future (stored as glycogen).. Simply put, your insulin acts kind of like a traffic control officer, telling the blood sugar where to go and how to be used. Pretty simple job, right? Well things get a little more complicated when you develop resistance to this vital hormone. FYI: You become insulin resistant by eating processed foods, foods high in sugar and all other forms of sugar. If you become “resistant” to the insulin, it simply stops working like it should. What happens? Sugar (glucose) gets backed up in the blood stream and if there for long enough, it’s toxic, causing all sorts of problems ranging from increasing systemic inflammation, increasing triglycerides (increased risk of heart disease), increased fat storage (more belly fat) and messed up signaling all over the incredible organism that is your body. And what’s worse is that the more resistant you are to insulin, the harder it becomes to burn unwanted body fat, and the more you are at risk to metabolic conditions like diabetes.. But that’s not all insulin resistance has been shown to lead to: – Lowered sleep quality and increased exhaustion – Slower recovery from training – Severe muscle soreness – And even worse health problems (Like sleep apnea, nerve problems, gut issues, heart disease, and even Alzheimer’s, etc.)... read more

The 3 Biggest Causes of Aging

This might sound crazy but you may be making a few common mistakes almost every day that rapidly AGE your body faster than you should be aging. And you might not even realize it… The 3 Biggest Causes of Aging: #1 – Glycation This is the first thing you MUST minimize. But what the heck is it? Glycation is the process in which the sugar you eat gets STUCK to the proteins in your body. This is really, really bad news for the aging of your organs, but also for a part of your skin called collagen. Why? Sugar stiffens and cracks the collagen. Too much glycation and your skin will look like an old garden hose – cracked, brittle and wrinkled. That means fine lines, wrinkles, age spots and yellowing appear on your face. So how do you avoid the unsightly aging caused by Glycation to both your skin and organs? Well, there are 2 main ways to minimize glycation: 1. Increase the antioxidant level in your body. Antioxidants protect your body from the nasty effects of glycation. 2. Keep your blood sugar low and controlled every day without major spikes… this means minimizing excess sugars and grains, which are the worst blood sugar offenders. A side effect of controlling your blood sugar low and steady is that you minimize fat storing hormones like insulin, which helps you to get leaner! #2 – Inflammation Inflammation is a bad word for folks who want to look and feel younger than the number of candles on their birthday cake would suggest. Inflammation occurs when your body releases harmful chemicals in... read more

Metabolic Training

Metabolic training, in my opinion, is the best way to burn fat and build lean muscle tissue. And how might you go about that? With some sort of ‘Metabolic” workout. Metabolic workouts are an excellent method for stripping off body fat in record time. BUT, they are not easy, they’re actually tough a** workouts that take all out effort AND intensity. By definition metabolic means – resulting in growth, production of energy, undergoing positive change. The main focus of metabolic training is… 1. To maximize the use of your body fat as a fuel source during your workout sessions. 2. To produce a phenomenon known as EPOC – Excess Post-Exercise Oxygen Consumption. What does that mean to you? Increased fat burning up to 38 hours AFTER you finish working out, sometimes referred to as the “after burn” effect. Burning fat while you rest, now I like the sound of that. : ) 3. To burn more fat by INCREASING the production of growth hormone – Your “Youth Hormone” 4. To save time by combining strength training, lean tissue building, anaerobic/aerobic training AND core training all into ONE workout. With this style of training you NO longer have to spend hours & hours in the gym training individual body parts (which is very un-natural and here’s why) AND you can put an end to those long, slow, boring cardio routines as well. We just say NO to cardio! This style of training incorporates bodyweight movements, kettlebell/dumbbell movements, sandbag movements, plyometric movements and/or any other type of resistance training into high intensity, short duration “bursts”, intervals or circuits of hard work... 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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