Coach Rylan

As September rolls around, and folks are getting back to work and
kids are back in school, this is often a time when we look at what
has happened to our bodies over the summer and become very
frustrated.

Our diets slip, and our workouts suffer, and we usually end up
putting on a few pounds that we told ourselves wasn’t going to
happen this year.

I know how busy everyone is, and the vast majority of emails that I
receive ask me about quick and simple solutions to fat loss.  If
you are like most people, you just want to be told exactly what do
to.  You don’t want to think about it.

Tell me what to eat.

Tell me what exercise to do.

Tell me how many reps and how much weight I should lift.

These are the statements I hear on constant basis.

This new fat loss system I am piloting will be one of the most
effective and SIMPLE systems I have ever created.  In fact, you
won’t have to think about a bloody thing.  I am even working out a
way so that I can email you every single day with exactly what you
need to eat, what exercises you need to do, and even when you need
to do them.

All you need to do is follow the instructions, and you will get
amazing results.

So here’s the deal.  I am looking for guinea pigs to test this out.

There are a few qualifiers though:

1) I am only going to accept a limited number of participants, 12
minimum, 20 maximum.

2) You have to have at LEAST 20 pounds to lose, and preferably 30.

3) You have to completely dedicate yourself to this system for a
full 6 weeks.  Slackers will not be accepted.  You have to follow
my instructions EXACTLY.  No questioning, no complaining.  No
EXCUSES.

4) There will be an entrance fee that will be kept as a ‘deposit’.
If you successfully complete the program exactly as prescribed, not
only will you have a new body, but you will get a complete refund
on your deposit as well.  This is to weed out those who aren’t
serious, and those who are just wasting my time and taking up spots
from those who would actually follow through.

5)  You must not have any injuries that would keep you from
performing any of the prescribed exercises.

6)  You will be required to keep a daily record of your progress on
a blog (which I will help you set up) so I can keep track of your
nutrition and exercise.

7)  When it’s all over an done, you will be asked to submit a
testimonial and before and after photos.

So those are the conditions.  If you aren’t comfortable with any of
them, then please don’t respond.  There is going to be a massive
amount of emails coming in to me over the next couple days from
people wanting in on this, so I must ask that only those who are
completely serious and dedicated to changing their bodies apply.

Remember, you will be receiving daily coaching from myself.  I will
literally be holding your hand through helping you to lose, 20, 30
or even more pounds of fat in the coming 6 weeks.  For my private
coaching clients, this could easily run them over $1000 in less
than a month.  And you will be getting if for free.

Oh yeah, the start of this program is looking like September 6th.

I will be giving you more details over the next days, but right
now, if you are into this, you need to let me know.

Please email me with the following message subject ‘fat loss
project’ and I will give you the details for how to send your
deposit and reserve your spot in this program.

It’s first come first serve, so if you are really serious about
this, do NOT delay as you will most certainly miss out on this
opportunity.

Looking forward to working with you one-on-one!

Talk to you soon.

Coach Rylan

Michelle Obama's Legs

Quite a few months ago, during the height of the Michelle Obama Arms Frenzy, I put together a workout specifically designed to help any women get arms like Michelle Obama.  That article caught the attention of some major media players, leading to interviews and features, and eventually, a book deal.  In fact, Totally Toned Arms is now available for pre-order on Amazon here…

Totally Toned Arms: Get Michelle Obama Arms in 21 Days

But it seems the world can’t get enough of Michelle O, more specifically, her style of dress and her body.

Now the Internet is abuzz with talk about Michelle’s Obama’s legs. After a recent trip to the Grand Canyon, where Michelle was photographed in shorts that reveal incredibly toned legs, women all over the world are, yet again, asking how she manages to maintain such a great body, with what one can only assume, is an obscenely hectic schedule.

Michelle Obama's Shorts

Legs can be a tricky subject for many women. All women want long and lean thighs, that accentuate height and slimness, while avoiding the dreaded ‘thunder thighs’ that can be so embarrassing. Unlike arms, if you have legs you aren’t happy with, it’s pretty much impossible to conceal them. Adding to the difficulty factor is the fact that women have a predisposition to storing more body fat in their lower body, in addition to a tendency to build muscle in the lower body relatively quickly as well.  Have you always found that your lower body is disproportionately strong compared to your upper body?  That’s why.

To get lean and sexy legs like Michelle Obama, it takes a very special approach. You must focus on exercises that will burn off the body fat from your legs, while at the same time ensuring that you don’t use machines and exercises that will cause you to increase the girth of your thighs.

A side note: Most ‘leg’ machines in the gym, and in fact, most ‘women specific’ machines, actually cause the legs to bulk up. For example the inner and outer thigh machine, and the total hip machine. These exercises focus on building muscles in areas that you actually want to slim down. These machines need to be avoided at all costs if you want ‘Michelle Obama Legs’!

So what do you do?

Well, if you own the Go Sleeveless Elite package, then you’ve probably come across a special program called the Thunder Thigh Eliminator Program.  This is a workout program designed specifically for women to trim away fat from the thighs, with specific emphasis on reducing fat around the knees and inner leg as well.  It also focuses on bringing out maximum muscle definition while specifically avoiding exercises known to increase muscle bulk.

If you already have this program, and you want to get legs like Michelle Obama, then its time to crack it open and get started.

Michelle Obama's Legs

However, for those of you who don’t yet have your hands on this program, then here is one of my favorite lower body exercises for women.  This is taken directly from the Thunder Thigh Eliminator Program

Scissors

• Lie on your back with your hands out to the side for support.
• Hold a stability ball between your legs, and lift you legs out straight in front of you, keeping your feet from touching the ground.
• Keep squeezing the ball between your legs, then rotate your feet so one is directly above the other, pause, then rotate the opposite direction to switch which foot is on top.
• At this point you may lower your legs back down and rest for a brief moment before beginning your next rep.
• As you improve with this exercise, try to complete more reps without touching your feet down and resting.
• One complete rep is moving one foot from top to bottom to top again.

This is a fantastic exercise for toning the legs, with specific emphasis on the inner thighs.  It also works your abdominal muscles like crazy, and will strengthen your lower back in the process.  You might not be able to do too many reps to begin with, but start and see what you can get, then build up by one or two a day for about 10 days. While this is only one exercise, and not a complete leg toning program, it’s a great ‘overall’ thigh exercise and will get you started until you can begin the Thunder Thigh Eliminator Program.

Coach Rylan

Click the video to hear my response, and please leave your comments below.

Coach Rylan

Cardio Warning! It Could Make You Gain Tummy Fat!

This is one of the most shocking studies I have read in a while.

I often don’t like to quote research papers because they can be really dry and boring to read, and most of my readers would probably just tune out.  However, this one needs to be mentioned.

This study compared high intensity interval training (Go Sleeveless style), to ‘traditional aerobic cardio’ – the type that has you working at 60% of your V02 max for an extended period of time – or the ‘hit-the-treadmill-and-zone-out-for-an-hour-type-cardio’ – or the ‘fat-burning-zone-cardio’.

The results blew my mind.

Most of you know that I’m not a huge fan of traditional cardio, but this really drove the point home.

First of all, both groups increased their cardio fitness levels.

No surprise there, you would expect your cardio fitness to improve when you follow a cardio training plan.

However, the high intensity group increased their cardio capacity even more than the aerobic group -  23.8% to 19.3% respectively.  This is quite surprising considering that most people considered traditional aerobic exercise slightly better for improving their cardiovascular fitness (me included).  Not the case as this study proves.

But here is where it gets crazy…

The aerobic training group didn’t lose ANY weight in 15 weeks of training!  In fact, they gained a pound on average!!

15 weeks of cardio training only to gain a pound?!  Are you kidding me?  Talk about frustration.

But that aint all folks!

These poor sods actually increased their abdominal fat by 9.5%!!

Good lord!

No wonder so many people get frustrated beyond belief with their lack of results!  15 weeks of hard work to gain a pound and increase your abdominal fat by 9.5% is a frightening thought.

Here is the good news though…

The interval training group REDUCED their total body mass and fat mass by 11.2%.  They also REDUCED their abdominal fat by 9.5%.  And this was done with workouts that were much shorter and more exciting.

If you had any doubt that interval style cardio is better for fat loss, then banish the thought.  This study is proof positive that traditional cardio sucks, and interval cardio rules.  But if you would rather spend more time working out to gain a pound and increase your tummy fat in the process – then by all means, keep doing traditional cardio.

Coach Rylan

PS.  When I designed the interval training cardio program in the Go Sleeveless System, I knew it was far superior to traditional cardio, but honestly, I had no idea it was THIS good.  If you’ve got your copy of Go Sleeveless just sitting on your hard drive, then hopefully this gives you the motivation to open it up and get started today!  So what are you waiting for?  Get going!

Source: The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women.
Int J Obes (Lond). 2008 Apr;32(4):684-91. Epub 2008 Jan 15

A client emailed me about this yesterday, and I seriously had to laugh.

There is someone on the internet selling a 7 day program to eliminate flabby arms, called ‘sleeveless in 7′ claiming to eliminate flabby arms in 7 days.

7 days?

Yeah right.

Now, I’ve said in the past that you can get results in seven days if you follow some of my very strict guidelines.  But eliminate the problem in a week?

Not going to happen folks.

The internet is a breeding ground for this type of trash.  Someone sees that there is a popular product out there, and they try and throw a copy-cat together in a few days and sell it for less than the real product.  They figure that they will dupe a few people into buying it just because it’s cheaper (and they do).  They grab a few quick bucks until everyone catches on, then they move to the next popular product and do it all over again.

But that’s not what really got me.

This scum bag has posted fake testimonial photos on their website.

How do I know they are fakes?

They have obviously been photo-shopped.  How can you tell?  Notice the blurry edges on the first photo?  The picture has been ‘smudged out’.  Now look at the second one.  Notice how sharp the edges look?  And see how form fitting the same shirt is?  This photo has been ‘sucked’ in.

Testimonial Photo Scam!

Don’t be fooled by this crap.  As always, you get what you pay for.  While I can’t fix your flabby arms in 7 days, give me 6 weeks and I can do wonders.  Accept no imitations, Go Sleeveless is the real deal.

Coach Rylan

PS.  If ‘sleeveless in 7′ gets you sculpted arms in 7 days, then why do even the fake photos have week 1 and week 12 on them???  Sheesh!

There has to me more fitness gadgets and gizmos for the abs than any other body part, period.

And that’s because everybody wants a slimmer waist line.

The trouble is, EVERYBODY is going about this wrong.

Even most personal trainers I’ve witnessed are giving their clients bad advice, and having them spend waaay too much time on targeted ab exercises.

I’ve been there, and I’ve done that, and it simply DOESN’T WORK!

My client’s know that, I rarely give out a lot of ab exercises to do.  In this case however,  I am talking about my own personal experience.

I was able to go from a 38 inch waist, to a 31 inch waist and dramatically increase the muscle definition in my abs, without even doing a single crunch!

How is this possible?

Well, I came to my senses and realized it my problem wasn’t my abs.  It was the stuff covering my abs.

BODY FAT!

I literally said ‘To Hell with Ab Exercises!” and instead focused on tightening up my diet (which I later fine tuned and turned into the Daily Detox Diet), and exercises designed to burn fat and increase my metabolism.

As the fat began to come off, the abs started to show up.

I kept ignoring my abs, and continued to focus on fat loss, and it only got better.  Definition increased by the week, and now I am finally pleased with the end results.

And I still don’t do crunches.

So aren’t I neglecting a very important muscle group?

Hardly.

The exercises that I do (and if you are familiar with the Go Sleeveless Program, you will know exactly what I am talking about) still work my abs and my core to a tremendous level, just not in the way you would think of traditional ab exercises.

For example, when you Squat, your abs and core are getting an incredible workout.

And a Plank, holly crap!  Do that exercise and tell me your abs aren’t getting worked!

And what about a Cable or Band Rotation?  You might not be crunching but your entire stomach gets an amazing workout.

All these exercises are ‘full body’ exercises that work many muscles groups, burn fat, and increase your metabolism, but they also hit your abs at the same time.

So forget spending hours crunching away, you’ve got better and more productive things to do.  Once you have eliminated the body fat from on top of your stomach, you abs will show through.  I guarantee it!  So tighten up the diet, and get started on a workout that incorporates full body fat burning exercises with metabolism boosting interval cardio.

Coach Rylan

PS.  For those of you who have the Go Sleeveless Elite Package, you should know that the combination of the Muffin Top Blaster, and the Total Body Sculptor programs are designed to work together for just this purpose.

These programs work synergistically to melt body fat, boost metabolism, and then sculpt your midsection at the same time, using the principels I just mentioned.  If you haven’t looked at those lateley, and you want the Ultimate Belly Slimming Plan, then you might want to dig those out and get to work on that sexy midsection before summer is over.

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

UPDATE #2:  Both spots were taken almost immediately, so I’ve added two more spaces.  PLEASE EMAIL me if you are interested; leaving a comment will NOT suffice.

Just a quick note to those that are interested.

As the round two competition didn’t end up going through due to lack of interest, I have been getting a few emails from folks who are looking for alternate ways of staying motivating and reaching their goals through the summer.

I know it can be hard to stay on track if you don’t have anyone to keep you accountable to your goals, and now that we’re almost half-way through summer, it’s hard not to just throw in the towel and say, ‘ah ta hell with it!’

Of course, if you do that, you know you will regret it.  The rest of summer will become a free-for-all, with the multitude of opportunities available for overindulgence and relaxation, it’s not exactly conducive to a great-looking body.

I can’t tell you how many times client’s have gone AWOL for the summer months, only to come crawling back in September, miserable and disgusted with themselves, and then have to work twice as hard just to get back to where they started before summer.

Tell me this, what would feel better?

A) Going back to work in September, 20 lbs lighter, two sizes smaller, with a great tan and a great body to match, and energy to spare?

or

B) Lumbering back into the office, 5,10, 15, or more pounds heavier, sluggish and tired, with your clothes fitting tighter, and your skin pasty white from covering up all summer?

If A sounds like the better option for you, then you might want to consider signing up for one-on-one private coaching with me.  It doesn’t matter where you are in the world, because due to the wonders of the internet, location is not an issue.

These are just some of the options available with my private coaching packages:

• Initial consultation and client interview

• Overview of past training and injury history

• Custom Training Program designed for your body and your equipment

• Step-By-Step Exercise photos

• Downloadable Video Demonstrations of each exercise in your program

• Weekly fitness and nutrition consultations with me

• Updated training program every week

• Personal Nutrition Analysis

• Custom Nutrition Programs

…and more!

But what does that all get you?  After all, isn’t that the most important thing?  What you can expect for results, depending on your goals, is rapid fat loss, lost inches, lost clothing sizes, increased energy, reduced sick days, better sleep, increased strength, increased muscle tone and definition, less aches and pains, and the list goes on.

So if this sounds like something you are interested in, email me right away (info @ gosleeveless.com), and be sure to put ‘private coaching’ in the subject line.  Due to the limited number of private coaching clients I take on at once, these spots get filled up incredibly fast, so don’t delay.

PS.  Here is what two of my online client’s have to say about my one-on-one coaching:

I can’t tell you how thrilled I am to walk down stairs and not worry about my knee giving out on me now.  Thank you so much for coaching me with the correct exercises.  K.R.

Coach, I can’t believe how much my body has changed in the last few weeks, it’s been incredible.  All of my friends and co-workers are asking me what it is that I’m doing (but I’m keeping it a secret .  Just wanted to say thanks again, and I look forward to next week’s check-in to report on even better results! S.B.

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