‘The Drummer’ utilizes the twisting motion of your entire arm, starting with the wrist, and combines that with rotation of the torso to effectively sculpt your arms while tightening and toning your midsection and tummy at the same time.

To get all the sets and reps for this exercise, and to learn how to combine it with other exercises for sculpting your arms in 6 weeks or less, get the complete Go Sleeveless DVD set at GoSleeveless.com

Coach Rylan

I created this exercise to help really tighten up your entire midsection, hitting the abs and obliques, and the low back all at once – enabling you to eliminate love handles and muffin top, while sculpting your upper arms at the same time.  While you do the same amount of work as the Russian Twist, this exercise will give you TWICE the results.  That’s because the simple act of using a resistance band makes your muscles work twice as hard because you need to overcome the increasing tension as you rotate.  A Russian Twist with a medicine ball only requires you to balance the weight, and even a cable machine won’t give you the same effect because the resistance doesn’t increase the further away you rotate.

This move really works the triceps and upper arms too, which you wouldn’t think it does just by looking at it.  However, as it forces you to lock out your shoulders and arms, it hits them isometrically (working the muscle while not moving) and will make a huge difference at how firm your upper arms feel.

Remember, the Go Sleeveless System has many new, never-before seen exercises that will help you sculpt your upper arms – but that DOES NOT come at the expense of the rest of your body – as this exercise proves.

The New Go Sleeveless System It is packed with complete Arm Sculpting workouts, and Full Body Workouts, and over 90% of the exercises are entirely new – many of them created and designed by yours truly – such as this Canadian Twist.

The complete version of this exercise, and all the sets and reps and detailed instructions can be found in the ALL NEW Go Sleeveless System coming soon to DVD.

Stay Tuned,

Coach Rylan

This is the Arm Shaper from Dynaflex Pro.

Coach Rylan

I’m all for having huge home-gym set-ups with thousands of dollars of top-tier training equipment at your disposal.  After all, I am a fitness guy, it’s what I do.

Just like I’m sure any tech-geek would love to have a room full of the most expensive and cutting edge supercomputers with the most powerful processors, graphics cards, and Terabytes of memory ready to be exploited.

But do we need it to get the job done?

Without a doubt – NO.

Would it be nice?  Sure.

But for the average person who wants to get a great workout in at home, without having to fork out major cash for expensive and expansive equipment, and without dedicating half of the square footage of your home to workout space – there really are only a few essentials that you need.

They’re cheap.  They’re compact.  And you can easily get a gym-quality workout with these items without stepping out of your front door.

I call them the 4 ‘B’s of fitness equipment.

Can you guess what they are?

UPDATE BELOW:

Nice work everyone!  I was really impressed with the answers.  It actually made me think that I should have changed it to the 5 Bs’.

Anyway, the answer is Bench, Ball, Bells (as in Dumbbells), and Bands.

Bodyweight is indeed one of the essentials, but I don’t consider it ‘equipment’ per se, so that’s why I leave it out.  Brains on the other hand – as strange as it may sound – not really required.

For some programs maybe, but I always strive to take thinking out of the equation with my programs.  You don’t need to sit through an exercise physiology lesson – you just need to be shown what to do, and then go do it.

So lets break this down a little…

Ball - a good stability ball has many uses, and it actually can double up as a bench for nearly all bench exercises.  It’s also fantastic for core strengthening exercises, and I’ve invented a couple brand new – never before seen – arm sculpting exercises that will make an appearance in the new Go Sleeveless DVD system – and these exercises take advantage of the ball to bring you even more arm sculpting and definition than ever before.

Bench - a good sturdy bench is a fantastic companion, and you can find many great models that fold up and slide right under your bed.  A bench offers good stable support for exercises where the movement of a ball is inappropriate.  For example, Step-Ups, Bench Dips, and Bench Knee Tucks are exercises that MUST be done with a bench.  A Bench also offers a great platform for performing assisted push-ups, Incline Presses, and much more.  If you don’t yet have a bench, seriously consider picking one up.

Bands – Bands often get a bad wrap from some trainers because many feel they don’t provide enough resistance to offer much of a challenge to your muscles.  I disagree entirely.  You can get bands that range in tension from very light, to exceedingly heavy.  I personally use a set of bands in my studio called ‘Superbands’ that actually provide up to 100lbs of resistance.  You can pull a truck with this thing!  That’s a challenge!

Bands are simply the single best option for allowing you to perform a huge repertoire of exercises with something that costs little more than 10 bucks, and can be stuffed in your purse and taken with you anywhere.  Hotel workouts, office workouts, exercises on the go – no problem if you’ve got a band.  In fact, in the upcoming DVD, I will be adding in bonus office workouts, hotel workouts, and travel workouts that you do in 5 minutes and all you will need is your band and your body.

Bells - A good set of Dumbbells completes my list of 4 essential pieces of equipment.  Some exercises you just cant do with body-weight, and many band exercises just aren’t the same as their dumbbell counterparts.  But there is very little that you cant do with a set of dumbbells.  I always recommend getting a pair of dumbbells from 5-25 pounds in 5 pound increments for beginners – and you should go as high as one set above what you could currently use for a dumbbell chest press exercises.  Dumbbells or “Free Weights’ beat out machine exercises every time.  They work more muscles, allow more movement, and give you total freedom of range of movement to suit your personal body mechanics.

For less than half the price of just ONE single machine you find in a gym, you could outfit your home workout space with everything listed above, and more, and still have all of your free space available.

Quite simply, there is not an exercise machine in existence that can match what the 4 Bs of Fitness Equipment will provide for you.

Coach Rylan

PS.  In case you were wondering – the upcoming Go Sleeveless DVD set will not require any other specialized equipment other than what you read above.  And as I mentioned before, there will even be bonus workouts that require NO equipment at all.  Workout at home, the office, or on holidays.  Workout in 5 minutes.  Workout with no equipment.  No excuses left.  Go.

After a very labor intensive process, my first ‘hard-copy’ book was finally released today, January the 6th, 2010.

When I got into the fitness industry I had no idea that my name would ever end up on the cover of a book.  But I have to admit, it is kinda cool to walk into a book store and see my work sitting there on the shelf – I feel like a proud parent.

But more importantly, having this book released allows me the opportunity to reach an even greater audience and help even more women overcome their troubles with problem arms – and that is what this is all about – you the reader.

Thank you to everyone who has already picked up their copy (lots of my fellow Canadians must have gotten up nice and early to get their copy because Amazon.ca was already back-ordered this morning), and to those that haven’t yet, I don’t often ask for much – but if you can afford the 10 bucks for a copy – your support means a great deal to me – so thank you in advance.

The fitness book market is very competitive – and the more support this book receives – the more likley I will be able to publish another in the future.

Thanks again to each one of you -  I did this for you, so I hope you enjoy it and put it to good use.

Coach Rylan

PS.  Why does YouTube always chose a frame that makes me look like a bloody Orangutan?

I tell you what to do all the time.

Realistically, that is just the nature of my line of work.

As a Coach, I am responsible for helping you achieve your goals, and that responsibility comes part in parcel with me telling you what to do and how to do it.

But too often in this work, us coaches don’t stop and listen to what YOU, the client and customer, really wants.

So this is my turn to switch things around and listen to what you have to say.

What do YOU want?

What do you need to help you reach your goals?

Do you want daily emails to encourage you and motivate you?

Do you want me to email you once a month or less?

Do you want step-by-step exercise videos that you can watch on your computer or at home?

Do you want photos that you can print out and take with you?

Do you want a done-for-you eating plan and exercise regime that you don’t have to think about at all, just pick up an go?

Let me know, and then tell me how much it’s worth to you.

For example, maybe this is what you want:

• You want a program that will help you lose 30 pounds in 30 days.
• You want me to email you each day and tell you exactly what to eat.
• You want a new exercise program each week so you don’t get bored.
• You want a video demonstration of every single exercise in the program.
• You want me to tell you exactly how many reps to do, and how many sets to do each and every day.
• You also want the exercises to require no equipment.

How much would you pay for all of that?

It’s up to you.

Maybe losing 30 pounds, getting a new body, and not having to think about one single thing while you do it is worth $1000 to you.

Maybe it’s only worth $100.

Be reasonable, and tell me what it’s really worth to you.  If I think I can do it for that price, then I will.  Obviously I can’t devote all my time to a program that you want for free, I have to make a living too.  But I will seriously consider any reasonable offers.

The point is, I want to provide products and services that you really want, instead of me trying to guess what you want and then putting my price tag on it.

I will be starting my next big Go Sleeveless revision soon, so I want to hear what you have to say.

Tell me in the comments below.  I will read every single one and take all of your opinions into account.  This new updated program could very well see the light of day in a few weeks.

Coach Rylan

I’ve also put together a quick demo video on proper use of resistance bands in your home gym, and how to attach them to your door when needing high level, mid level, or low level attachment points for band/cable exercises.

Also, if you want to be notified whenever I add a new video, make sure to subscribe to my YouTube page by visiting it here (my youtube name is AdonisBHK01).

By the way, I always appreciate your positive feedback on my videos as well as receiving high ratings, so please feel free to rate and comment on my videos.  Thanks to all.

Coach Rylan

Before I was to let the cat out of the bag I wanted to make sure that everything was moving ahead smoothly, which it is, so now it’s time to unveil what I’ve been working so hard on the past few weeks.

I have just signed a book deal with Grand Central Publishing and Hachette Book Group in New York City to write an all-new, women’s only fitness book.

The topic of the book is going to be, of course, on how to sculpt toned and sexy arms.

Some might ask why I would want to write another book when I’ve already written Go Sleeveless and numerous other E-Books.

Truth be told, there are thousands upon thousands of women who I can’t reach because they don’t have access to a computer, don’t know how to download and read e-books, or just aren’t comfortable purchasing anything over the internet.  I have also received stacks of requests from readers who have expressed interest in a hard-copy book as they prefer that to E-Book format.

But instead of just re-release Go Sleeveless in hard-copy format, I’ve decided that this would be a great opportunity to create an entirely new program that would have something to offer readers who are already familiar with the Go Sleeveless System, as well as readers new to my work.  The upcoming book will include new exercises, new workouts, and all the latest information to help you get toned and sexy arms.

I will keep you posted on details of when and where you will be able to get this book as we get closer to the publish date, but for now, it looks like you can expect it sometime in early 2010 from all major book retailers.

Coach Rylan

Is it possible to reverse sagging skin naturally?  Is it possible to get rid of all that flapping skin and wrinkles without supplements and surgery?  What happens if you’ve already lost all the body fat you can lose and you still have sagging arms?  Then what?

I get questions like this emailed to me on a constant basis, and it doesn’t surprise me.

The plastic surgery and cosmetic industry love to perpetuate the myth that sagging and wrinkled skin is irreversible naturally; that the only way to get rid of it is to slice it off, tuck it, and slather it in moisturizing lotions and expensive creams.

They’ll tell you that skin sags with age, and it wrinkles.  They’ll also tell you that you are just one of the unlucky ones who has bad genetics that makes your skin droop.

Let’s clear this up once and for all….

First, genetics is not involved. I’ve read numerous identical twin studies where they’ve looked at the difference in skin condition, and found there to be incredible differences in elasticity, complexion, wrinkles etc. Some of the photos I’ve seen, the twins look decades apart in age, and the only thing that can account for that is differences in the ‘environment’ both internal and external.

The biggest problem is the way weight loss is achieved. For many folks, they lose weight through caloric restriction, lots of cardio, and low-weight high-reps strength training (biggest loser style). This is hard on the body, lowers the metabolism, creates nutritional deficiencies, and reduces muscle mass.

Here is a big point: If you don’t build any lean muscle, and instead focus on just losing fat, the problem of flapping skin is going to get MUCH WORSE! You must focus on serious strength training and developing firm and toned muscles underneath the flab, so when the flab is gone, the skin has something firm to adhere to.

Another major issues is hydration and nutrition. Hydrated cells are plump and firm; you must get enough water, and you must stop dehydrating yourself with excessive sun exposure, tanning beds, caffeine, and alcohol.

As for nutrition, if you are eating lots of junk food and aren’t getting enough fruits and veggies, you are causing cellular damage through excess oxidative stress. This damages the cells, and can actually destroy their ability to hold water properly. Many Dr.’s say that as you age the skin cells lose their ability to hold onto water and this is why wrinkles form. This is only partly correct. This is not from age; this is from repeated exposure to oxidative stress. It just happens that if you’ve lived a life where you haven’t taken care of yourself as well as you should have, you have had more opportunities to damage the cells. However, this can be combated with a healthy diet high in antioxidants, but sadly, most people are seriously lacking on this end and prefer to use cosmetic procedures or creams and lotions to band-aid the problem.

Another important point is that many people assume that aging is going to bring sagging skin and wrinkles. But here’s the trouble with this logic…all of the skin cells in your body are replaced every 7 years or so. If you are 50 years old, your skin cells might only be about 5, so how can it be that your skin seems to sag and wrinkle with age?

The problem is the environment these cells are being ‘re-grown’ in. While our bodies are very resilient, if you expose them to punishment long enough, there is bound to be trouble.

Here’s an analogy…

If you planted a garden in toxic and contaminated soil, never watered it or weeded it, and trampled all over it, how do you think it would grow? If it grew at all, it would probably look pretty sickly and deformed. The same goes for your skin cells. Give them a perfect environment to develop in, and you will have beautiful, radiant, and firm skin for many years.

Okay, so if you have sagging and wrinkled skin, what do you do about it? First, you have to start eating a diet designed to detoxify your cells naturally and gently (I’ve designed the Daily Detox Diet, exactly for this reason). You also need to start drinking a lot more water, and decrease any substances that are diuretic in nature (caffeine, alcohol, etc).

Next, make sure you start a targeted strength training program designed to build and tone the underlying muscle while you burn away the fat on top (Any of the workout programs in Go Sleeveless will take care of this). Also, forget the long marathon cardio sessions. Start doing high intensity interval training cardio that will help bring out even better muscle definition, and boost your metabolism (again, the Go Sleeveless cardio workouts are already designed to solve this problem).

It’s really not a complex process, but if you lose weight without following these basic steps, you could end up with a lot of excess sagging skin that can be troublesome to correct. However, even if that’s the case, put this plan into action and you can reverse the damage.  Depending on how much sagging skin you have to correct, obviously the time it will take to completely reverse it will vary.  However, I can guarantee if you follow the principles in Go Sleeveless, you are going to make incredible progress in 6 weeks and you are going to see a great reduction in your sagging and wrinkled skin.

Coach Rylan

PS.  Don’t forget my E-Book ‘Body Firming Secrets That Plastic Surgeon’s Don’t Want You To Know”, included in the Elite Package at www.GoSleeveless.com that is packed full of cheap and free secrets for how you can start naturally reversing sagging and wrinkled skin – like my special foam roller technique.