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 am super excited about this, and I had to share it with everyone!

A little while back I got an email from a young lady named Jody, who had a really cool Go Sleeveless story she wanted to share.  Her fiance and her were auditioning to be featured on TLC’s series, ‘Happily Ever Faster’.

I’ll let Jody tell the rest of the story…

” I have always dreaded Summer because of my arms so imagine how I felt when I had about 2 months to get my arms in some form of ‘non-flabby’ state before my wedding.  I really wanted to wear something off the shoulder but figured my arms wouldn’t look good enough on the day.  I had nothing to loose by trying out the ‘go sleeveless‘ training before we had to fly to Vegas for our wedding.  I had to hire my dress in Vegas so I did not know what I’d wear or look good in.

We booked our wedding online and within a month were invited to participate in a new TLC reality TV show called ‘happily ever faster’.  All the more reason to get in shape and look good.  I definitely had no shortage of determination.  In fact I didn’t even have a gym membership – All my cardio and resistance was completed at home with my polar/heart rate  watch, weights and resistance bands.  I ran up and down my driveway, hallway, back deck, basically anywhere on the property I could get my heart rate up to 90%

It worked!  No doubt!  When coach Rylan says the fat will MELT off he’s not kidding, I lost 4 Kgs before the wedding and toned up. I hired an off the shoulder dress – (a bodice top) and felt terrific on the day!

I’ve always struggled with bigger arms than other areas of my body and often felt frustrated that whilst the fat would shift off my butt or thighs that my arms still felt chunkier than the rest.  Not anymore!  I have since joined a gym and continue with the program outlined by Coach Rylan to structure my work out for cardio and resistance.

If there is any doubt that the program will work for you – put it aside, if you follow the program then you are sure to succeed – p.s. it’s not hard to follow either : )”

Jody Wicksteed

Even though I have never met many of my Go Sleeveless clients in person, I still feel very close to them.  And when I hear success stories like this, it absolutely makes my day!  I am so proud of you Jody, you look gorgeous!

All my best wishes to you and your husband for a wonderful future together!

Coach Rylan

PS.  Jody’s episode of Happily Ever Faster airs tomorrow night (Friday the 20th) on TLC, so please be sure to watch everybody!

A great question, with three points to consider.

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