I’m really into superhero movies.  I realize this is probably just a ‘guy’ thing, but I grew up reading comic books and I used to want to be Spiderman in the worst way.

Ok, so maybe I still do.

Anyway, I thought if I want to be a superhero, there’s got to be at least a few ladies out there who wanted to be superheros at one point right?

Well maybe I can lend a hand…

While I can’t give you any special superhero powers, I CAN help you look like one.

And that’s what this workout is all about.

I call this my Watchmen Workout, and it’s based off the workout that actress Malin Akerman used to get in shape for her role as the Silk Specter in The Watchmen.

After reading about her program I decided it was in serious need of some overhaul.

Malin is known for being exceptionally thin to begin with, so she had to tone up, rather than lose body fat.  This is fine if you are already at a weight you are comfortable with, but for the average women her workout would be useless.

So I’ve stripped it down, gotten rid of the fluff, and added some great fat burning exercises to it.

You can find all the details of my revised workout for Malin Akerman’s Silk Specter Body at this page, and you can find the accompanying Watchmen Workout Video here.

PS.  For all of the ladies involved in the Go Sleeveless Transformation Competition, if you don’t yet have your copy of the Go Sleeveless System, this is a great starter workout you can use for a couple weeks to get you going.  However, if you do have the Go Sleeveless Elite System, I would recommend that you use the Whole-Body Fat Blaster Workout, as well as the Daily Detox Diet for the absolute best results.

PPS.  Don’t forget to be listening to the Effortless Fat Loss Self Hypnosis program each and every day as well.  I cannot understate that enough!  You need to reprogram your mind if you want lasting success, and this is the easiest way I know how.

Coach Rylan

Ok, so we are officially underway.  I’m still wading through the entries and I hope to have the photos up very soon, followed shortly by my first coaching post and homework assignment.

Please be sure to check back often for new info, and also feel free to post your questions in the comments as opposed to emailing them.  This way my answers can be viewed by everyone.

Stay tuned…

That last post sure got you fired up!

I receive a ton of emails saying ‘This was exactly the push I needed!  Thanks!”  or “You’re right, this is what I do EVERY SINGLE TIME!  I make excuse after excuse and I procrastinate.  Thanks for kicking me in the butt!”

Of course, I received my fair share of the usual hate mail as well.  Some of the more humorous comments were along the lines of…

“I don’t need some two-bit coach telling me what to do and treating me like a child!”

and

“F$%K you A$$hole!”

Ouch!  I guess the message was lost on a few, but I think most of you got the point.  I’m not trying to be a jerk at all, I want to help you.  Honestly, the time I spend writing and posting takes up a significant amount of my day, and this is time that I am not getting paid for.

I am doing it for one reason, and that is to help you.  If you can’t see that by now then it’s a real shame.

However, the vast majority of you really seem to appreciate this, and I can’t tell you how much it means to me to get an email just thanking me for helping you out.  That really makes my day.  In case you were wondering, yes it’s me answering all those emails too.

So, let’s get down to business.

I am still waiting on photos from a few of you who asked for an extension, and you still have until midnight tonight to get your entries in (in actuality, if I have them before 6:00am pacific tomorrow morning, you’re still in).  If you need more time for the photos, no prob, just send your measurements for now and I will put you in the competition.

You should be starting your nutrition and workouts TODAY!  If you still haven’t got your copy of Go Sleeveless, remember, you don’t have to wait for shipping.  It’s all instantly downloadable as soon as you order, and it can be found at the offical Go Sleeveless website.

Don’t wait any longer, the sooner you start, the sooner you will get results.

I will be putting together a separate page for the competition where I will post the photos (faces will be obscured for anonymity) for all the entries.  This is also where I will be posting my coaching tips and everything else pertaining to the challenge.  Stay tuned for that.

Also, a final note.  If you are concerned with having the whole world see your photos – even with your face obscured – then I can still take your entries privately.  I need some frame of reference to judge your progress so I need to have the photos, but I can keep them off the blog if you are really concerned with privacy.

I still enourage you to post them, as well as start a free blog.  This will hold you accountable and make you work that much harder to get the great results you deserve.

Thanks again ladies,

Coach Rylan

Tomorrow is the deadline to get your entries in for the Go Sleeveless transformation competition.  Well over 100 women said they wanted to enter, and so far I have only received four entries.  FOUR!

To say I am greatly disappointed is an understatement.

This is exactly the reason so many people are unhappy with the way they look and feel.  They simply will not take action.

The road to hell is paved with good intentions, and this is a glaring example of that old, but startlingly true cliche.

When I asked if anyone wanted me to hold this competition, I was inundated with emails and comments on this blog to say…

“Please do Rylan!  I desperately want to change!”

The minute I ask anyone to step up and actually do the work to enter…

NOTHING!

What gives people??

It doesn’t cost anything; there is no entrance fee, and you aren’t required to buy any of my programs. All you have to do is send me your before photo and your measurements and say ‘I’m In!” and I’ll help you with the rest.

Is that too much to ask?

Here I am, going out of pocket to offer great prizes,  giving up a whole lot of my free time, and giving you time that I’m taking away from my family (of which is extremely limited to begin with) to offer free coaching and guidance to help you reach your goals.

And for what?

For you to shrug it off and to sit by idly and say, “I’m not ready yet, I’ll do it later when I have time.”

Look, you can find every conceivable excuse in the book to justify why you can’t get in shape…  “It’s my metabolism, it’s my thyroid, it’s my job, it’s my family, I can’t afford it etc, etc, etc”.

Bullshit. (I rarely use language this strong here, so you know I’m serious)

The only reason you don’t have the body of your dreams now is because you haven’t taken responsibility for yourself.

You’ve put EVERYTHING ahead of getting in shape, and now you are reaping the rewards of this behavior.

Look, I was once in the exact same position as you are in now.

I remember when I put more importance on watching the latest episode of my favorite sitcom than going for a walk.

I remember when having a few beers and wings with the guys was time better spent than getting a workout in.

I also remember waking up every single day and being disgusted with myself.  I remember getting dressed and looking at myself in the mirror and feeling sorry for myself and despising my very existence.

And who’s fault was that?

My own.

I know you have priorities, but tell me this… How good are you going to be to your family when you have heart disease and need them to take care of you?

How happy are your children and grandchildren going to be when you can’t play with them because you are too out of shape to keep up with them?

How likely is it that your boss is going to let you keep your job when your sick days start outnumbering your work days?

If you keep putting everything else before your health, these are very likely outcomes.  It’s not just about looking better, its about being healthier, more vital, having more energy, and enjoying life.

When you are in great shape, you will be happier, more productive, and every single aspect of your life will improve, that is my PROMISE to you.

And remember, we’re not talking about a big time commitment here either.  The workouts I’ve recommended and included in the Go Sleeveless system will take you less than half an hour for both the strength training and the cardio together.

Can you honestly say you can’t squeeze out an extra 30 minutes during your weekdays?

Seriously, you spend twice as much time just watching COMMERCIALS each week than you actually will need to spend exercising.

Ok folks, thats enough of my rant.

Please understand that I’m not trying to be mean and point the finger or single anyone out here.

It’s my job as your coach to give you to the tools to succeed.  It’s also my job to motivate you, hold you accountable, and give you a swift kick in the ass from time to time.

What I want more than anything is to see you succeed, because I know how much your life will change for the better when you do.

I want to help you, but you need to help yourself first.

You can do this, I KNOW you can, but you have to take action.

So enough excuses.  Stop what you are doing right now, and go enter the competition.  I’ll even let you keep your before photos private.  Just make a commitment to yourself to change your life.

Make me proud.

Coach Rylan

It’s GO TIME!

You’re interest has shown that there is definitely enough enthusiasm running around to make this competition a success, so let’s not delay any longer!

Are you ready to do away with all of those problem areas you hate, and get ready for an incredible summer in a body that you are finally comfortable with?  Are you ready to finally put YOURSELF first, and finally feel really good about doing something for you?  Are you ready to put all the excuses aside for 8 full weeks and actually complete something for a change?  Remember, we’re only a matter of weeks away from summer, so are you determined to make a transformation?

Good, so here’s what you’ll need to do…

1st Official Go Sleeveless Competition – Rules And Guidelines

• The challenge will be 8 weeks in duration, and will officially begin on Wednesday April 1st 2009 (next week).
• Regardless of where you live in the world you are eligible to enter.
• In order to be eligible to win the competition, you must submit the following directly to me (by email -  info @ gosleeveless.com), no later than April 1st 2009:
  1. Your full name, location in the world, and age
  2. A full length before photo of your front, and side (it’s best to take this in your bathing suit to show all of your changes more clearly).
  3. Your current height, weight, and body circumference measurements (you can find all the details of how to take all of these measurements in the back of your Go Sleeveless Manual – Before Measurements Section).
• For everyone who enters, I will be making a post with one of your before photos and your first name to declare your entry (if you are concerned about privacy, then you can request to have your face obscured and an alias used).  This is THE MOST IMPORTANT PART of the competition.  Once your photo is up and you have stated to the world that you are going to change, then this will hold you accountable.  You know that if you slack off and don’t put effort into transforming your body, in 8 weeks you’ll have to face the ‘firing squad’.
• At the four-week mark you will be required to submit updated photos and measurements to stay in the running for the prizes (I want to make sure you are staying on track, and a half-way check up is a great method to keep you accountable).  I will email you in advance to remind you of this.
• At the 8 week mark you will submit your final after photos and measurements (deadline is June 1st).
• I will select the 10 most dramatic transformations as finalists, and have a panel of my peers vote for the top 3 most dramatic transformations.
• The top three finalists will receive some fantastic prizes, and more importantly, they will have new bodies to show off on the beach this year – for the ENTIRE summer!!

What Are The Prizes I Could Win?

I will be adding to this list as the competition goes on, but currently, here are just some of the prizes up for grabs…

• Private Elite Coaching Package From Me:  This is the online training package that my international clients pay well over $1000 a piece for.  It includes one-on-one email coaching from me, a personalized nutrition program, a custom designed fitness program created only for yourself, a personalized DVD of your workout program, weekly consultations and much more.  No matter where you are in the world, you can have me as your personal trainer.
• You will be interviewed by me and your story and transformation will be featured on my website and blog.
• Cash Prize:  Need I say more?
• Polar Heart Rate Monitor:  I use mine everyday and everyone who uses the Go Sleeveless Program knows how important this little device is to getting great results.
• Apple iPod:  CD players are antiquated, and what better way to listen to your Effortless Fat Loss Self-Hypnosis and Subliminal Sleep tracks, as well as the Go Sleeveless Audio Programs then with the tiny iPod.  I simply cannot complete a workout without mine either.
• Noise Isolating Headphones:  I’ve talked about the importance of self-hypnosis and meditation for reaching your fat loss goals many times before – remember, this was an essential part of my own transformation – and noise isolating headphones make is easy to take advantage of the self hypnosis, subliminal re-programming, and meditation tracks anywhere at any time.
• Personal nutrition coaching.  I will analyze your diet and help you create a custom eating plan for yourself.
• Go Sleeveless Products.
• Much more….

How Do I Stay Accountable?

That’s the purpose of posting your before photo.  Once I have put that photo up and you have publicly declared that in 8 weeks you will no longer look like that; then you will be incredibly motivated to make a change.  For you to be able to achieve your fitness goals, there has to be some sort of punishment and reward system, and nothing works better than publicly declaring your goal to give you a kick in the butt.  More people decide on a goal in their mind, tell no one, and when they fall off the wagon there is no repercussions.  This solves that problem quite well.

Every week you will be required to complete a homework task.  Each Wednesday I will be making a post with special instructions for you.  For example, I might ask you to write a comment that includes what you ate today.  This helps to keep you on track, and allows me to monitor your progress.

I will also be proving weekly coaching tips on the blog throughout the entire duration of the transformation competition, and answering your questions in the comments forum.

Finally, I highly recommend that you start your own blog (completely free at blogger.com) to chronicle your workouts, nutrition, and more.  Making your journey public is a great way to hold yourself accountable.  Make a promise to post your workout results after each workout and your daily nutrition.  When you miss a day, everyone will know, so there is no hiding.

How Will You Decide Who Wins?

This competition is not about who looks the best at the end, its about how much YOU CHANGE PERSONALLY! Just like on The Biggest Loser where they are judged on their percentage of body weight lost, it’s not about how much weight you lose total, it’s about how much you change your own body relative to yourself.  This means that someone who goes from 250lbs to 200lbs could easily beat someone who goes from 120lbs to 115lbs.  I will also be taking into account things like how much you are able to improve specific areas of your body like your arms, thighs, stomach, etc.

What Nutrition and Exercise Program Do I Use?

Without a doubt, your chances of winning this competition are going to be greatly increased if you use the Go Sleeveless System and the Daily Detox Diet Combination – although it’s not required.  You don’t have to use my programs to enter.

I’m not holding this competition to try and get more people to buy the program, and I’m not charging any entrance fee at all (even considering the amount of time and money I will be spending on prizes, coaching tips, and running the program – it’s not going to be cheap for me).

The reason you stand a better chance of winning if you use the Go Sleeveless System and The Daily Detox Diet, is because I’ve designed these programs to work incredibly fast and to provide dramatic results.  If you don’t have them, that’s fine.  You should be able to get by with all of the free tips, videos, and information I’ve been providing for well over a year now.

If you already have the Go Sleeveless System, you might be wondering which program included in the system is the best one to use for this transformation competition…

After all, in the Elite Package, there is over an entire year’s worth of training programs included, in addition to the Daily Detox Diet and Recipe Book, Effortless Fat Loss Self-Hypnosis Program, and a heck of a lot more.

Taking everything into consideration, for those of you who have the Go Sleeveless Elite Package (available only on the order form page at GoSleeveless.com), here is the combination that I would strongly recommend you use:

1. Whole-Body Fat Blaster Program
2. Daily Detox Diet with the Daily Detox Recipe Book (hint: for best results, extend the elimination portion of this diet to the full 8 weeks – your results will be mind-boggling!)
3. Listen To Effortless Fat Loss Self-Hypnosis once during every single day
4. Listen to Effortless Fat Loss subliminal sleep track each night as you fall asleep.

If you follow this system for 8 weeks, your chances of winning the competition will go up exponentially.  This system is designed for maximum fat loss and getting a bikini-ready body in 8 weeks.  This combination is what I would call the closest thing to a ‘secret weapon’ that I offer.

If you don’t currently have the Go Sleeveless Elite Package, remember, it comes with a money back guarantee.  I stand behind my products – you get results or you don’t pay.  Better yet, if you win the competition (remember, you should use the combination I listed above), then it will easily pay for itself in the prizes you will receive.

There is no cost to enter, you will be getting free weekly coaching from me, and you will get a new body by summer.  Don’t spend another summer covering up.  Enter NOW!

If you have questions, send me a comment below, and don’t forget…

Your before photo and measurements are due no later than April 1st, so get them into me ASAP.  You can send them to me at the following email address (remove the spaces):  info @ gosleeveless . com

So let’s get going!

I’ll start.  Here’s my 30 day before and after photo…