The first ever ‘Ask Coach Rylan’ Segment.

This is something I have been keeping under my hat for quite a while.

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

UPDATE:  Check out the video for this workout by clicking the link at the end of the post.

Kate Gosselin, star of TLC’s hit reality TV show ‘John and Kate plus 8’, has created nearly as much of a media frenzy over her body, as for her recent marital issues made public by the tabloids.

And while there are no shortage of websites and magazines flashing the latest juicy details of the Gosselin’s not-so-private life; in all of the drama, Kate’s secrets to transforming her body have remained just that; a complete secret.

Many women, especially moms, are dying to know how Kate has made such incredible changes to her body in such a relatively short amount of time.  Viewers have watched Kate transform from a frumpy housewife, struggling to shake off the extra layers of baby weight in the show’s initial seasons, to a fit and yummy mummy with a sculpted body that any women would be proud showing off at the beach.

So how does she do it?  What has Kate Gosselin done to get that sculpted body and those sexy arms, even after having 8 children?  While it’s no secret that Kate underwent plastic surgery to correct the excess sagging skin on her stomach that resulted from the carrying of twins and then sextuplets to term, (a problem that most moms won’t have to contend with) it’s not her stomach that has women all over the world wanting to know more about Kate’s workout routine.

Kate has literally re-created her entire body, not just her tummy.  She has clearly lost significant body fat, slimmed down her thighs and calves, shaved inches of her arms, toned her back and shoulders, and brought out significant muscle definition throughout her whole physique; something a tummy tuck could never do on it’s own.

On Kate’s most recent appearance on Oprah, when questioned about her workout, she stated that she gets up early everyday to do an hour on the treadmill or elliptical machine.  However, she offered little insight beyond that.  And while that may seem simple enough, most moms simply cannot afford an extra hour each day to workout when they’ve got little ones demanding their attention nearly 100% of the time.

How To Get Results Like Kate Gosselin, In Less Time
As a personal trainer specializing in women’s fat loss and body sculpting, I have helped numerous moms shed pounds of baby fat, sculpt and tone their physiques, and get their pre-baby bodies back (and often, better!)  One look at Kate Gosselin’s new body, and I can tell you from experience that cardio alone wasn’t enough to get the job done; there is more to the story than that.  The great new is, if you are busy mom and don’t have an hour per day to spare, you can still get results like Kate, and I can even show you how to do it in less time.

The Custom ‘Kate Gosselin Workout Routine’.
To get a total body transformation like Kate, the main goal should be to melt as much fat as possible, while revving up the metabolism so your body will easily let go of those extra baby pounds.  At the same time, you will want to be sculpting and toning the muscle underneath, so you aren’t left with any sagging skin after your weight loss.

My customized ‘Kate Gosselin Workout Routine’ utilizes a principal called the ‘Afterburn Effect’ that will allow you to get a workout that is as effective as Kate’s, but in far less time.  The Afterburn Effect is created by using shorter, interval style cardio sessions, with a short-rest, circuit-style strength training program that elevates the heart rate and keeps it up throughout the entire workout.

This routine can be done 5 days a week, and will hit every major muscle group in your body to bring out maximum tone and definition.  It puts particular emphasis on naturally lifting the breasts, giving the waist a more tapered and narrow look, and targeting the inner and outer thighs to create lean and sexy legs.

Cardio Portion – 12.5 minutes
Equipment:      Treadmill or Elliptical
Warmup:          2 minutes to bring heart rate up to 60% or higher*
Intervals:          3 x 90 second high intensity intervals at 80% or higher with 3 x 120 second low intensity intervals at 70% or lower
Cooldown:       None necessary – immediately start the strength training circuit below.

Strength Training Circuit – 17.5 minutes
Use a weight that allows you to achieve 8-10 reps for each exercise (but not too light that you can do more, or too heavy that you can’t get at least 7).  Complete one exercise immediately after the other without rest, and complete as many sets as you can in 17.5 minutes.  Record the number of sets you complete for each exercise, and try to increase one set for one exercise, each successive day, without increasing your workout time.

Exercise List
a) Plie Squat with Shoulder Press
b) Reverse Lunge on Bench with Dumbbells
c) Wide Grip Lat Pull Down
d) Wide Grip Horizontal Row
e) Incline Curl To Chest Press with Dumbbells
f) Narrow Width Bench Pushups
g) Seated Side Band/Cable Rotation

While this program will work wonders to kick-start your fat loss and body toning, and get you well on your way to transforming your body like Kate Gosselin, it is not recommended that you follow it for more than three weeks.  After three weeks you will get better results by switching to the Go Sleeveless © program, which will have you alternating between two different workout routines that will allow for greater muscle recovery, while avoiding any plateaus.

For video demonstrations for each of these exercises, check out Kate Gosselin’s Workout Video.

*Detailed explanation for how to calculate your target heart rate zones can be found in any of the Go Sleeveless © programs in the ‘Calculating Your Target Intensity Zones’ section.

To work off the calories in this burger, it will take him at least two week's worth of workouts...think he's up to the task?

HOMEWORK ALERT!! – SEE BELOW

Have you ever played this dialogue in your head when confronted with pizza or birthday cake at the office, or picking up take-out on the way home for dinner?

“…well, I have to mow the lawn tonight so that I guess that will take care of the calories from this pizza”

or

“….I’m going walking with my best friend later so I can have a piece of cake and it won’t wreck my diet”

or

“…I’m going to get a good workout in tomorrow morning, so McDonald’s for dinner tonight is fine”

Sorry to break it to you, but if this is the type of logic you are following, you could be eating yourself into increased jean sizes, flabby arms, and a bulging stomach faster than you think.

Here’s why….

You can never out-run a burger.

Now, you might be thinking…”huh?…out-run a burger???”

Here’s what I mean.

How long does it take to consume the average ‘combo’ meal from any fast food joint?  Well, rather than have you go test this out for yourself, I will just tell you…it’s about 8 minutes or less.

In those 8 minutes, you could have easily consumed over 1000 calories.

Now, if I were to ask you to run full-out, as fast as you possibly could, how many calories do you think that you could burn in 8 minutes?  Assuming that you could actually run full-out for 8 minutes (and nobody I know can do that), you would be lucky to burn 100 calories.

For a more reasonable example, the average moderate intensity one-hour workout will burn about 500 calories.

To burn 500 calories, you would also have to mow the lawn for about 2 hours, or walk for about two and a half hours.

So in order to work-off the calories in that happy-meal you downed in 8 minutes, you would need to run full-blast for well over an hour, mow the lawn for the better part of an afternoon, or take a very, very, long walk.

As you can see, you can never outrun a burger, it will win every time, hands down.

So if you have ever been in the position where you are wondering why you aren’t seeing results, but you are still eating things that you know you shouldn’t, now you know why your body isn’t changing.

Exercise alone will never compensate for a horrible diet, NEVER.  You would have to workout all day long in order to lose fat, tone your flabby arms, and look great in a bathing suit.  And unless you actually enjoy marathon workouts, and you have the time to spend all day in the gym, then it’s about time to really start paying attention to what you are putting in your mouth.

The good news is, this doesn’t mean you have to go hungry.

If you’ve been following a lot of the recent posts and comments, you will notice that the women using the Daily Detox Diet aren’t hungry.  In fact, on this program you will actually be eating more.  The difference is WHAT you are eating.

When you chose the foods that are very high in nutrients, but very low in calories, you can eat so much more of them!  You’ll never be hungry, and you’ll keep your body burning fat all day long.  This is an inherent flaw with diet plans that suck you in by telling you ‘on our diet you can eat pizza and chocolate!’.  They have to resort to such tiny portions that you will feel like you are ALWAYS hungry.  Bad foods are often very calorie dense, so you can only eat a very small amount of them and continue to lose weight.

There are many other flaws with that type of system, but for now, just realize that you are better off eating more, but making better choices.

But as I am sure you know, eating well is, by itself, not good enough if you really want to sculpt and tone your arms.

I’ll talk more about that later.

Until then, stop trying to rationalize your dietary indiscretions.  Make better choices, allow yourself to eat lots of healthy foods, and keep those workouts short and sweet.

Coach Rylan

Your Homework For This Week

Calculate your nutrition data for one day, and post it in the comments section below.

This week I want you to actually sit down and calculate how many calories you are taking in in a day.  This is going to serve a few purposes.  1)  You’ll suddenly become aware of every single thing you eat in a day.  Most people realize that once they start keeping track of what they are eating, they are eating waaay more than they thought they were – a real eye opener.  2)  You’ll learn how bad some foods really are for you.  Though that Denny’s Grand Slam wasn’t too bad once in a while?  Wait until you find out it has over 1000 calories and 40 grams of fat!  3)  You’ll be able to learn the nutritional content of many of your favorite foods, and this will help you make healthier decisions later.  You will find out that some foods that are very filling and tasty, don’t have many calories.  You’ll also find out that some foods that are incredibly calorie dense, don’t fill you up at all.  Once you find out what these are, you’ll know exactly how to plan your meals to ensure you are never hungry, while still allowing yourself to lose weight.

Here’s how to do it.

1)  Record everything you eat, in their exact quantities for one day.

2)  Dig out the ‘Diet and Nutrition Tracker’ program in your Go Sleeveless package.  The instructions included in this program will take you step-by-step through how to calculate and record your nutritional intake.  It also has a pre-made spreadsheet all set-up for you to log everything and do your calculations.

3)  Post the following in the comments below for one day’s worth of eating:  Total calories consumed, total fat consumed (in grams), total protein consumed (in grams), and total carbs consumed (in grams).  For those who really want to go the extra mile, tell us how many grams of sugar, fiber, and saturated fat you consumed as well.

For everyone who posts this info I will personally check out your nutrition summary, and offer some guidance on your diet (but you must include your age and weight for me to be able to do this properly).

Want to share your cooking style and get your recipe published in the next version of the Daily Detox Recipe Book?

Keep reading….

First things first, thanks for all the emails regarding the private personal training.  The first three spots were snapped up within about half an hour so there seems to be more of you wanting me to train you one-on-one than I had expected.  With that being said, I am happy to open up two more slots for those of you who couldn’t get in.

If you are interested in online personal training with a completely custom training program designed just for you, by me, then email me right away.  It’s first come first serve, so if you want in, don’t delay.  Make sure to put ‘private training’ in the subject line, and email me at rylan (at) adonisfitness (dot) ca – this is my private personal training company.

Next order of business is last week’s challenge:  Congrats to all who participated.  And an extra special pat on the back to all of you who took the time to encourage your fellow participants and offer support.  This sense of support and community is something I really want to foster here.  Don’t be afraid to post in the comments section, but just know that I have a zero tolerance for any sort of derogatory remarks made to or about another Go Sleeveless reader.  This is a safe and positive place, and I will not let it be brought down by any sort of childish negativity that can sometimes spring up in other blogs and forums.

And lastly, this week’s homework….

This week’s homework comes in the form of a cooking challenge.  When I left home for university I was the world’s worst cook.  I couldn’t make anything that didn’t come out of a box.  And when you are trying to lose fat and keep in shape, eating things from a box is a train wreck.  This changed out of necessity, and now I consider myself pretty well equipped in the kitchen.

Most of you know that I have provided over 50 recipes in the Daily Detox Recipe Book, and I have personally used every single one.  In fact, that’s the reason why I chose many of those recipes – they are my favorites that I refer back to time and time again.

But, variety is the spice of life, and we all have different tastes, so here is what you must do for this week’s challenge…

I want you to post one of your favorite healthy recipes in the comments section below. If you don’t have one, then I want you to look through a few cookbooks, find something that is healthy, and try it out.  Once you have sampled the results, post up the recipe and your review of it.  If it was great, then let is know, and if it was a flop, then that’s important to know too!

I will select one or two of the recipes to include in the newest edition of the Daily Detox Recipe book, and give you author credit in the book.  In order for this to happen though, they must meet my standards for being a healthy recipe (low saturated fat, low sugar, high protein, low or no starch, – basically all the things I talk about in the Daily Detox Diet).

You CANNOT use anything from the Daily Detox Diet, and try to make something you don’t think your fellow readers will know about.  In fact, I encourage you to try and find a new healthy recipe and try it out for the first time.

Each week my wife and I try and use at least one new recipe for dinner each week.  Sometimes more, but at least one each week.  Some we have once and never have again, but sometimes we come across a great new healthy recipe that then becomes part of our usual repertoire.

Eating healthy and losing weight can be incredibly tasty; I don’t know why so many people think they need to starve themselves and sacrifice flavor in order to ‘eat right’.

This will be a great way to have exposure to a variety of tastes, and I am really hoping that we get some recipes of Indian, Spanish, and other ethnic backgrounds to try out.  Thanks Ladies, and keep up the excellent work! Now get cookin!

Coach Rylan