The Secret Sauce
By Ryan Lee | May 16, 2008
Two days ago I was at a UPS store, waiting in line to ship a couple of packages.
The guy in front of me had a really small box to ship and said it’s a motorcycle part he’s returning.
He mentioned the biz he bought the part from is going to pay the air bill for the return.
But the nice person at the UPS counter explained they cannot ship that from the store (something to do with billing to an account for an air shipment…)
So he could either pay for it himself at the store
OR
Drive to the main UPS center to ship it there. That center was a good 20-25 minute drive away.
So guess what he did.
He left the store and was going to make the drive.
Insane.
So instead of shelling out 5 bux, he is spending at least $4 to $5 in gas PLUS taking about AT LEAST an hour out of his day (25 minutes each way plus waiting on line)
I’m willing to bet most people would have done the same thing he did.
I just don’t get it.
Time is the most valuable asset you have. We all have the same 24 hours in a day.
It’s the same thing with the aerboic vs. anaerobic training debate.
Why spend 30 minutes or even an hour doing ineffective slow aerobic training when you can get an ever better benefit from shorter high intensity workouts.
People ask me all the time how I can do so many things yet still have abundant free time and be home for dinner every night by 5pm.
My secret sauce: I guard my time like a watchdog. I NEVER waste time.
Cherish your time.
Value it. Save it.
Do not waste it.
Stay strong,
Ryan
P.S. Don’t waste time with aerobic training. Save at least 30 minutes a day here
P.P.S. On June 4th at 12 Noon EST, your time wasting excuses end forever.
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20 Seconds Revisited
By Ryan Lee | May 16, 2008
After my email yesterday about the value of working out for 20 seconds, I received an email from a subscriber. Here’s what Rhonda, a personal trainer wrote me:
“Thank you. Thank you. Thank you. It is about time somone had the guts to call out all the trainers who jump on the interval bandwagon. I can’t believe a trainer would have their clients do all out sprinting for 60 seconds!! That is insanity…”
Rhonda, thanks for the supportive email. I know I am not alone on this one.
In addition to the obvious fat loss benefits of interval training for 20 seconds, there’s also a strong mental component as well.
Knowing exactly when your workout will END is exhilirating.
Personally, as a guy with 3 children, every minute counts and knowing exactly when my workout is over helps me tremendously.
I now create “time-based” for my work too. I allocate a specific amount of time to work on each project for the day.
Start doing “time-based” workouts and you will get more done and have better results.
Stay strong,
Ryan
P.S. My “time-based” workout DVDs:
http://worldsfastestworkouts.com
P.P.S. My “time-based” workout book:
http://millionaireworkout.com
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I Discovered the PERFECT Workout Time!
By Ryan Lee | May 16, 2008
You might already know from my emails I was heavily exposed to the benefits of sprint training since my competitive track and field days going all the way back to 1985.
My specialty was the 100 meter dash and it usually took a good male sprinter around 11 seconds to run.
But when I got to college and competed at the next level, our training surprised me.
I’d estimate about 90% of the sprints we did in practice were 150 meters runs at full speed. And each sprint took us approximately 20 seconds to complete.
And that’s the number (20 seconds) I use when designing my 4 minute workouts
-http://worldsfastestworkouts.com.
Some fitness professionals are jumping on the interval bandwagon and throwing around numbers like 60 seconds for sprints.
When anyone tells you something like “go all out for 60 seconds for 8-10 reps”, run away from them.
They have zero clue what they are talking about. And it’s obvious they have never done sprint or interval workouts before.
Have you ever tried to sprint for 60 seconds.
A good runner will cover 1/4 mile in that time.
That comes to 400 meters or the length of 4 football fields.
Whenever we did those in practice, I was absolutely smoked. In track and field circles, the 400 meter is affectionately known as the “man killer” (or woman killer to be PC)
20 seconds is the magic number.
It’s just the right length you can finish without completely collapsing but it will challenge you. And in turn, you will lose pounds.
If you are a rank beginner and can’t even muster 20 seconds, work up to it. Start at 10 then go to 15 and finally up to 20seconds.
Drill that in your head. 20 seconds.
Stay strong,
Ryan
P.S. For some of my “20 second” workouts, check out http://worldsfastestworkouts.com
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The Power of Simplification
By Ryan Lee | May 16, 2008
As you might already know, I’m moving back to Connecticut this June.
And now that we’re in the processs of packing, there are a lot of opportunities for reflection.
One thing that is really hitting me is the need to simplify.
And not just to simplify my business life, but every aspect of life.
Here’s a really quick filter I use when I’m approached with any new opportunity.
Every opportunity that comes my way will be answered with one of the 2 questions:
1. Does this bring me CLOSER to my goals.
2. Does this bring me FURTHER AWAY from my goals.
If anything brings you further away from what you really want out of life - just say no. Move on.
Simplify.
Clear your mind.
Focus on what is truly important in your life.
Stay strong,
Ryan
P.S. If you want my 21-day simplification program for free click here
P.P.S. My new program coming on June 3rd will simplify your exercise forever. Watch your emails…
Topics: Responsibility, Emotional Change | No Comments »
The Dark Side of Fitness
By Ryan Lee | May 16, 2008
For over 6 years, I have helped thousands of fitness professionals dramatically improve their business.
Many have gone on to do great things and impact hundreds of thousands of clients.
And there are the others…
There are some who take only bits and pieces of my information and sell, to put it bluntly, crap.
They take a couple of fitness ideas, slap on some worthless bonuses and sell it for $80 or more.
These fitness pros can do better.
We all deserve better.
So I decided to raise the bar. I got down to the essence of what people really need and what will help them get into top shape, with zero excuses.
There will be no wimpy bonuses.
No over-hyped sales copy.
It won’t be 5 pages of good info filled with 100 pages of fluff. In fact, it isn’t an ebook at all. Think ROBOT.
What it will do is change the way people workout and lose weight - forever.
Am I bragging.
Well maybe, just a little bit.
But during the beta-testing phase the feedback has been through the roof. And I just made one more update to the program that seals the deal.
The launch date is now set.
Mark your calendar for June 4th, 2008 at 12 Noon EST.
It’s all going down and you don’t want to miss the fun.
Stay Strong,
Ryan
P.S. Start getting ready for June 3rd with my 4 minute dvds: http://worldsfastestworkouts.com
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A Very Special Mother’s Day Gift
By Ryan Lee | May 11, 2008
Today is Mother’s Day.
What better way to wish all the moms a special Mother’s Day than with a heart-warming video.
Enjoy…
Topics: Announcements | No Comments »
The Blackout Diet
By Ryan Lee | May 9, 2008
Right now I’m writing this email from Barnes and Noble since the power in our building is out today. That’s right, a building-wide blackout for no apparent reason.
The change of scenery is so refreshing. In fact, I like to work (and even workout) in different enviroments.
Sometimes I’ll work from home or from my office. Another day it might be the bookstore or sitting by the pool.
And when I workout, it might be at a club. Or at a park. And when I’m in a rush, then I’ll crank out a 4 minute fat blaster in my bedroom or backyard. (here are more 4 minute routines: http://worldsfastestworkouts.com)
So what’s my point.
Try to change up your routine to keep things fresh.
Tonight, go to the bookstore or library and read a new book. If you have kids, take them along with you. My girls love coming to
the bookstore with my wife and I.
If you are going to workout, do it someplace different.
Try a local park. You can get really creative with playground equipment. I created some killer ab exercises using just a kids swing. In fact, I produced an entire DVD on playground workouts: http://playgroundworkout.com
Keep things fresh and you’ll continue to grow.
Stay strong,
Ryan
P.S. Yesterday I mentioned the upcoming release of a program I’ve been working on for over 8 months in secret. I’m putting the finishing touches on a preview video that should be ready by early next week. So keep a look out for my email for the sneak
peak.
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My Top-Secret Workout
By Ryan Lee | May 9, 2008
Back in college, I lived in the on-campus dorms for my freshman and sophmore year.
And right behind my building was a HUGE hill. It was at least 150 meters and a 45 degrees.
Since I was running track at college, I used to do lots of hill sprints. I’d crank up as hard as I could, walk back down and do it again.
It’s a well known fact that the best wide receiver to ever play in the NFL was also the best conditioned.
His name is Jerry Rice and he always says how important hill sprints was for his superior fitness level and longevity in the game.
My fascination with hill sprints began back in high school. At least twice a week, we’d jog over to a local residential streetand our coach would make us run those hills.
I’ve found nothing better for a quick fat-burning and strength building exercise than hill sprints.
And even though I’m currently living in Florida, I was able to find a small, steep hill right near a local golf course.
When I move back to Connecticut next month, our house is at the end of a cul-de-sac at the bottom of a big hill. Yeah.
Who the heck needs a treadmill.
If you have any type of hill near you, I highly recommend you check this out for some great fat-busting hill fitness routines and workouts. Click Here
Stay strong,
Ryan
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This Cookie Diet Works!
By Ryan Lee | May 9, 2008
What a great day.
Two of our closest friends in Florida threw a big going away party for my family.
Around 70 people showed up for a pool party and it was a perfect day for swimming.
So my wife asked me to pick up a couple of “cookie cakes” from Mrs. Fields as a thank you to our friends for throwing the party.
I get to the mall and there must have been 15 people on line at the cookie stand.
But here’s the interesting thing…
NO ONE on the line was fat.
That’s right - EVERY person on the line appeared to be at least an “average” size.
Kind of suprising right.
You’d think that it would just be a line of obese people waiting for a big bag of cookies.
You see, I disagree with many of my fellow fitness professionals when it comes to nutrition.
I know so many who try to force their clients into unrealistic eating plans basically telling them to eat chicken breast and broccolli at every meal.
Can you treat yourself with a cookie.
Sure you can.
Just don’t go overboard. Don’t have one at every meal and try not to eat one every single day. But sure, you can have one and move on. Treat yourself.
If you tell yourself you’ll never have a cookie again, you will get frustrated and it’s only a matter of time before you fall off the wagon.
I’d rather have my clients live a life of moderation and healthy weight maintenance than the ups and downs of big weight swings.
It’s really pretty simple.
During the week, make smart choices. Workout intensely (but for a short period of time) and yes, you can treat yourself to a cookie too.
And on a related note, last night, I bought a cookie for my wife and I- and we enjoyed the heck out of it.
Stay strong,
Ryan
P.S. Check all-time favorite “healthy” treat here: http://progradenutrition.com/cravers
P.P.S. If you want to learn my entire fitness and nutrition program, check this out:
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Two-Week Time Out
By Ryan Lee | May 9, 2008
During the next 2 weeks, I will be putting the finishing touches on a program I’ve been secretly working on for almost one year.
Ony about 10 people even know about this program (besides my team of programmers) and it’s almost done with testing.
I can’t give the details yet, but I can say with confidence this program will change the way people exercise.
Ok, that might sound a little cocky but the handful of people who are testing it are blown away by it’s effectiveness and simplicity.
I am making it so easy to use I’m literally training my 4 year old to use it. Seriously.
Just wanted to let you know I’ll be a little hard to reach during the next 2 weeks while I’m in the homestretch of this programs
realease.
Stay tuned for details…
Topics: Fitness Industry | No Comments »