Sunday, September 28, 2008

Exercises to get rid of flabby upper arms

If you want to watch today's post click the you tube link below...

Exercises for flabby upper arms

Otherwise, keep readin'...

I've said it before, and I'll say it again:

If you really want to get rid of flabby arms, and I mean REALLY want to, then you absolutely, positively MUST get rid of as much body fat as you possibly can. While you're at it, you also need to seriously focus on toning the underlying muscle so that when the fat is all gone, you can really see the definition underneath.

Furthermore, if you want to keep this incredible body and easily maintain it without having to constantly keep struggling week to week with dieting and strenuous exercise, then you also MUST increase your metabolism. When you accomplish this, even when you're sitting on the couch watching a good movie, your body will continue to burn fat and tone muscle while you sit there.

Fail to do either one of these three things and you will never have nice arms.

So what exercise accomplishes all three of these tasks?

Is there even such an exercise that can burn fat, build muscle, and boost your metabolism?

Yes there is, and it's called the Squat.

I know I've mentioned this before, but it bears repeating because I still get flooded with questions about which exercise is the BEST.

Because the squat involves so much of your body, and so many muscle groups, it burns a ton of calories, tones your ENTIRE body, and revs your metabolism through the roof (if done properly, and with the right weight, sets, and reps of course).

So what are you waiting for, start squatting!

Helping you achieve toned and sexy arms,


PS. Want to see my own special version of the squat that is guaranteed to tone your arms even more than the normal version? Check out page 2 in your Go Sleeveless Exercise Manual, or page 23 in the Results Booster Expansion Pack for your step-by-step guide to this exercise.

Sunday, September 21, 2008

Double your chances of getting rid of flabby arms

Good Monday morning!

So I just got back from my morning walk around my quaint little town of Lake Country (what a view hey?) and I was thinking about what to write to you this morning that will help you get one step closer to getting rid of sagging arms forever.

As I was walking about, listening to some music on my iPod, I let my wind wander, and I suddenly had an idea 'flash' into my head about what I wanted to discuss with you.

This is what I thought...

What was the reason that I got out of bed at 6:00am this morning as opposed to hitting the snooze button a gajillion times and annoying the heck out of my wife? What was the reason that I ate a healthy breakfast of a half a grapefruit, two poached eggs, and my steel cut oats? What was the reason that In the last month I've made more progress on my fitness goals than in the last 6 months combined?

It was so simple it was rediculous.

I just wrote it down!

I know how wishy washy goal setting can be for some of us, and I'm not going to start preaching to you about how often you should set goals, and so forth, but check this out...

When I sit down sunday night, and plan out my week's meals, and my week's workout routines, I can personally attest to the fact that I have nearly double the success with my own programs!

It really comes down to having a plan.

If you know eactly what time you have to get up, you know exactly what exercises you need to do, exactly how long it will take you, exactly what you are going to have for breakfast, and you know that you have all the right foods in the house, then you are SET UP FOR SUCCESS!

On the other hand you could wake up 'around an hour' before you think you need to, hit the snooze buttons a couple of times, get up and stumble around the bedroom while you try to ponder whether you should spend 20 minutes on that pilates tape, or maybe go for a walk. You then waste time trying to decide, and since you only have a little time left, you say "screw it" and get started on breakfast, and instead of it being a healthy breakfast, you don't really know what you should eat, so you grab for the muffin because it's quick and because "I already blew it today for being healthy" and you leave the house feeling guilty, stressed, and tired, and you haven't even accomplished the two simple things you set out to do. Exercise, and have a healthy breakfast.

Chances are, since you got off to such a bad start this morning, the rest of the day will be shot as well.

Listen up!

You must, must MUST have a PLAN!

You need to sit down on Sunday, and plan out your week in advance to set yourself up for sucess. Write down what you will have for your meals, what groceries you will need to buy, what exercises you will be doing, what time you will be working out. These details are vital.

By following this one simple rule of writing down your weekly plan I personally gaurantee you will more than double your chances of success!

Helping you acheive toned and sexy arms,

Rylan Duggan

PS. Have you got yourself a plan yet? If not CLICK HERE TO GET ONE NOW!

Sunday, September 14, 2008

My monday morning workout...

I just got back into my office about 10 minutes ago from my morning workout (today consisted of a light jog by the lake, then down to the local gym for a date with some barbells, then back to my place). But before I sat back down in my desk to answer some of my emails, I did something I almost never do on monday morning...I LOST IT! With all the time I've been spending working on getting the new Go Sleeveless Expansion packs ready for launch, I've been spending more then my normal share of time in front of a keyboard, as a result, I've gotten a little irritable lately.

So instead of sitting down at the computer for another 4 hour stretch; I hung up my 80lb heavy bag (punching bag) in my garage and went to town!

After getting my aggressions out with a 15 minute boxing session, I must say, I was RELIEVED! As a result, in the last hour, I've gotten more work done than I likely would have in four hours if I hadn't gotten that release of tension.

So my words of advice to you are this: If you think you absolutely positively don't have time to workout - then you need it more than anyone.

Take just a little time each day to get that physical release, and the quality of your work (and your life) will take a dramatic turn for the better, I promise you that!

PS. If you want to see what I've been pouring my heart and soul into the last few months, check out for more details.

See you there,


Friday, September 12, 2008

How to get rid of upper arm fat for GOOD!

They're finally here!

I've been spending the last few months listening to my clients and experimenting with some really exciting new workout programs, and I am happy to finally say that the Go Sleeveless expansion packs are now LIVE!

With all the success of the original Go Sleeveless program, I've been swamped with emails from all over the world asking 'what next?'

Well, here they are...

Expansion Pack #1 - Results Booster

Expansion Pack #2 - Toning Accelerator

Expansion Pack #3 - Sculpted and Defined

Expansion Pack #4 - Body Fat Blowtorch

Each one of these programs will sell for the same price as the original Go Sleeveless program.

But for a very limited time, because I'm so excited to finally have these programs available for you, I'm going to give them away for FREE with any purchase of the Original Go Sleeveless program.

So if you are interested in getting over 5 months of workout programs guaranteed to help you get rid of upper arm fat for GOOD, then head over to right now and grab your copies quick, because this offer could end at a moment's notice.

Helping you achieve sexy and toned arms,


Thursday, September 11, 2008

7 years

My thoughts and prayers go out to the family's affected by the events of September 11th.
Even though we don't share the same country, our thoughts are with you up here in Canada.


Friday, September 5, 2008

A great exercise for flabby upper arms

If there were only one exercise you could do to sculpt yourself a pair of lean and sexy arms - besides the squat (as I've mentioned before, for burning body fat and transforming your entire body, nothing else really compares to a squat) then I recommend the push-up.

The push-up is the single most underrated, and under appreciated upper body exercise there is. Done right, it can sculpt your arms, lift and tone your chest (pay attention ladies - before you even consider a breast lift you need to try this exercise first), tighten your stomach, stabilize and strengthen your lower back, and build tremendous strength.

The push-up is also the most poorly executed exercise I see on regular basis. In fact, most women don't even attempt it because they think they could never do even just one. This is nonsense. I have seen so many of my personal clients come to me who couldn't do even one 'girl push-up' when they started, and a couple months later they are doing full 'men push-ups' better than most guys.

So to help show you the correct way to do a push-up, I snapped a couple photos when I was doing one of my 15 minute home circuits the other day (I'll post the full workout at a later date).

1st - Correct Way

This is the proper way to execute a pushup (that thing I am holding onto makes the pushup more difficult by lifting me off the ground a few inches).

My back is pretty straight as I'm pushing up (except for my bubble butt - a result of very tight hips and lots of heavy squats - hey I'm working on it ;-) and my hips aren't drooping down.

2nd - Incorrect Way

In this photo, see how my back is lifting, my hips are drooping towards the floor, and I'm arching backwards? This is really, really bad form, but the way that most people do pushups.

If you can't keep your back straight when doing a pushup, then you MUST switch to a modified pushup or 'girl push-up' until you are strong enough to do at least 3 regular pushups with perfect form (see below).

3rd - Modified Pushup

In this photo, I'm going from my knees, but my back is straight (again, except for my butt sticking out) but my hips aren't drooping, and it's significantly easier than a regular push-up. This is where you'll want to start if you can't yet complete a regular push-up.

My recommendations.

To get the most out of the push-up, start by doing three sets of as many reps as you can (with perfect form), three to five times per week. Once you can complete 15 reps of the modified pushup, switch to the regular pushup. This will build strength and muscle tone quickly, and you should be seeing some changes in your upper body within about 2 weeks.