Ryan Lee is the 4-minute fat loss master. Now I know what you're
thinking, this sounds like that "6-minute abs" joke out of the
movies. "Who can work out in only 4 minutes?". Well, I put that
question to Ryan, and let's see what he says.
CB: Ryan, you've put together workouts that last only 4 minutes.
Now, I'm sure someone could say, "you can't
workout in only 4 minutes". How would you respond?
RL:
I would tell them to give one of the workouts a try first and
them come back to me.
You can absolutely get a great workouts in only 4 minutes. It has
nothing to do with the time, it has to do with the right
combination of exercise choice, work and rest.
Think about it, the best runners in the world can run a mile in
about 4 minutes. Are you telling me that if you ran a mile that
fast it wouldn't be a good workout for you?
CB: Which is your favorite 4-minute workout? Because you do these
right? With having 2 kids and a big business, you don't have
much time to train, so when do you fit in your workout?
RL:
My favorite workouts usually include a kettlebell. It might be
a KB swing, followed by pullups, then a pushup variation and
usually a core movement like a stability ball jacknife.
Yes, with my limited time and 2 young children, I do these workouts
myself all the time. In fact, even at my current training level, my
workouts almost never go longer than 20 total minutes from start to
finish.
CB: Now I know bodyweight exercises, and you've put together some
great workouts with bodyweight exercises...so tell us, what are 2
of your favorite bodyweight combination supersets?
RL:
I love bodyweight training! One of my favorite combos is a
pushup/pullup. I start on the floor and do a pushup. After the
pushup, I immediately jump up and do a pullup. It's a nice combo.
Another one of my favorites is called a 'bodyblaster'. I start in a
low crouch position. Then roll onto my back. Once I reach a far
back position, I explosive roll back up, kick my feet out behind
me, then do a full pushup. After the pushup I go back to the back
roll position and repeat.
CB: Nice! I know you like to keep it simple, so what do you have in
your home-gym?
RL:
It's REALLY simple. I have some kettlebells, dumbbells, and
sandbags. That's about it.
The gym I workout at has lots of fun toys: monkey bars, climbing
ropes, and olympic platforms.
CB: Sounds like the gym I go to. What's your favorite Kettlebell move?
RL:
I love the walking swing. It's a basic KB swing movement, but
you take a short step forward during the swing and walk to a
specific marker such as a cone or a wall. When I get the to spot,
I'll crank out 10 KB snatches and then do a KB walking swing back
to the start.
CB: So what role does slow cardio have in your fat loss approach?
RL:
Zero! I haven't done any slow cardio in over 4 years. All the
'cardio' I do is sprint based intervals. I tell all my clients to
gradually drop long slow cardio and transition into interval
training.
CB: What type of training do you recommend for bursting through a
fat loss plateau?
RL:
Train like sprinters. Drop the cardio and do interval training.
And when choosing your exercises, go with full body, multi-joint
movements. Keep work intensity high, and rest intervals short.
CB: And finally, what are some of your favorite workouts that
you've come across in the other sites on Workout Pass?
RL:
I really like your workouts and Alwyn Cosgrove's as well. You
guys have done a great job at teaching people how to burn fat
without long slow cardio. It really is the future of training. It's
so simple and makes so much sense!
CB: Thanks Ryan, and don't forget...
I just want to say to everyone, keep up the good work. Keep
that fat loss motivation going. Don't give up! Stay
compliant on your nutrition. Don't let anyone get you down, and
don't get discouraged. Make new healthy habits everyday and keep
them for a lifetime!
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