209: 6 Fitness Secrets To Get Bigger, Leaner And Stronger with Ted Ryce
Legendary Life | Transform Your Body, Upgrade Your Health & Live Your Best Life
Ted Ryce
4.8 • 848 Ratings
🗓️ 26 October 2016
⏱️ 65 minutes
🧾️ Download transcript
Summary
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!
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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
Transcript
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| 0:00.0 | Welcome back to another episode of the Legendary Life Podcast. I'm your host Ted Rice and this is the show that's all about taking your health, body, and life to that next level. |
| 0:11.7 | Today I have a special presentation for you. |
| 0:16.0 | This title or this talk that I'm about to give is based on the presentation that I gave at the 21 convention and the title is six fitness |
| 0:26.6 | secrets to get bigger, leaner, and stronger. In case that turns some of you off, there will be a lot of big picture ideas as well as practical information. |
| 0:39.0 | And of course, you got to slap a catchy title on talks in general. |
| 0:45.5 | So this is gonna go way beyond just getting bigger, leaner, |
| 0:49.1 | and stronger. |
| 0:50.2 | So I highly recommend you stay for the entire presentation and benefit from the information. |
| 0:57.1 | I'm going to give you some things that you can go and try today. |
| 1:00.5 | If you listen to this episode and you're going to work out later, you can go and try today. |
| 1:05.8 | And if you're working out in the gym while you listen to this episode, I highly suggest that when it gets to the practical part give the techniques a try. |
| 1:16.2 | You're going to notice that you're going to feel your muscles more, you're going to feel |
| 1:21.6 | stronger, you're going to feel like you're going to get a better workout. |
| 1:25.8 | So before we get into that, I want to talk a little bit about who I am. And I do this every |
| 1:31.2 | once and while, and I do it almost every talk that I give because people either forget or they've never heard me talk about who I am, how I got into this. |
| 1:42.0 | You may have been listening to the show for a while but maybe you haven't ever heard my story and my name is Ted Rice of course. |
| 1:50.0 | I've been a health and fitness professional for the past 17 years, almost going on 18 years at this point, in Miami Beach, Florida. |
| 1:58.0 | I've worked with celebrities like Richard Branson, Robert Downey Jr. and Ricky Martin. |
| 2:03.5 | Most of my current clients are CEOs |
| 2:06.4 | of multi-million dollar corporations. |
| 2:09.1 | And I say that because I work with very successful people in business, |
| 2:16.6 | but they're usually not so successful |
... |
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