Today, I will be teaching you some of the best workout secrets I learned after seventeen years in this fitness industry and training celebrities, CEO's of multi-million dollar companies and real people like you. There is now an overwhelming amount of information, and it has become increasingly difficult to know what works, what does not work, and what to do instead.

Based on the presentation I gave recently at The 21 Convention, If you want to transform your body and your life, apply these six fitness secrets to getting bigger, leaner and stronger. Listen Now!

Be Consistent

#1 Key to getting results with exercise
Must show up most weeks of the year
You start to detrain after a couple weeks of no exercise

Perfect your technique

Technique will determine how good or bad your results are
Learn how to do the movement
Accentuate The Negatives (take 3-4 sec during the negative)
Isometric Pauses (in reps)
Eccentric Isometrics
Strength 1-3 reps 2-4 sec pause
Hypertrophy 4-6 reps 4-7 sec pause

Choose the best exercise for size and strength

Squats
Deadlift
Pulling
Pushing
Side Leg
Core
Carry

Increase the frequency of your workout

More frequent workouts work better
2-6 days of strength training per week
Day & 4-Day splits work best for most people

Sample Workout

3 DAYS

Mon: Total Body Workout

Tue: 45-60 Min Walking

Wed: Total Body Workout

Thu: 45-60 Min Walking

Fri: Total Body Workout

Sat: 45-60 Min Walking

Sun: 45-60 Min Walking

4 DAYS

Mon: Upper Body

Tue: Lower Body

Wed: 45-60 Min Walking

Thu: Upper Body

Fri: Lower Body

Sat: 45-60 Min Walking

Sun: 45-60 Min Walking

Track your progress

Longer rest intervals produce better muscle and strength gains
Rest 2-3 minutes between straight sets or 60-90 seconds between alternating sets.

Focus on Recovery

Training doesn't make you stronger, recovery does
Factors that affect recovery: Sleep, Nutrition & Stress Management

209: 6 Fitness Secrets To Get Bigger, Leaner And Stronger with Ted Ryce