how to get toned and sculpted arms

Before Photos

Ok, after much work behind the keyboard, I’ve finally got the before photos up for everyone who entered the competition (with the exception of a few who arranged to not have their photos made public).

You can see the before shots at this page.

As we are now officially 5 days into the competition, I hope everyone is off to a great start.  Tomorrow is Monday, so make sure you have your week’s meals planned and your workouts scheduled.

I will be talking to you very soon.

And if you haven’t already, check out the free workout video I posted below.

Coach Rylan

Malin Akerman’s Watchmen Workout

Malin Akerman as the Silk Specter

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

Let the games begin!

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…

Much better ladies, much better…

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!”


“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…


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