Welcome To The Model Blog Archives 2!

• For more free, high quality and orginal articles(150+) visit the Archives 1 page here.From model Chuck Ryan Strogish. The Model Blog helps thousands and the only fitness and fashion model blog you need in your hands.

---

"Jump Start Your Metabolism With One Trick"

Did You Know That You Can Increase Your Metabolism By 16% By Using One Simple And Affordable Trick? Read On To Learn What 16% Means To You..

A study shows that people who regularly drink coffee as opposed to decaf experience a 16% increase in metabolism on average.

Drinking coffee is great, but has side effects like bad breathe,stained teeth,less water consumption for easy dehydration,etc.

So what can you do if you don't like coffee?

Simply purchase caffeine as a supplement which is more effective anyhow. You can get a bottle for under $10 and lasts at least a month.

If used at the correct times, your metabolism will be higher and your workouts and cardio will be around 16% more effective...

Let's take a review of before on a previous article, let's say you burn 9,000 calories a month doing weight training.

A 16% increase from using caffeine is an extra 1,440 calories burned on average!

That's around 3 extra one hour done right workouts added to your program on average, and that's doing NOTHING extra.

In 3 months, you will burn an EXTRA POUND off your body extra just by using caffeine at the RIGHT times.

Right Way To Use Caffeine:

Usually they will be 100 mg pills. I would completely cut drinking coffee if I were you while supplementing caffeine. This is all you will need.

• Take 100-200 mg upon waking up.

• Take 200mg-300mg 30 mins before workout.

• Take 100 Mg after Workout(Unless you workout anytime after 6 P.M.)

This will assure you metabolism is up at all times, and that it being used to start your day waking up, and not in your system when you need to rest.

16% is a HUGE study because in a month, your results will be dramatically better from an extra boost of metabolism.

Remember to drink 100 ounces of COLD water per day to keep your results optimized.

Til Next Time

Peace

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Sweet & Sour For Cuts"

If you're looking for ways to assure you are doing what's correct to get cut, give this workout a try in your program when you need a breath of fresh air.

As talked about in other articles, past and future, there is a certain method to each specific goal you would like to accomplish. This is usually the reason for a personal trainer besides accountability and motivation; you need to be confident you're doing the right plan so you don't waste precious time.

I'm going to give you a quick tip on getting cut up or reducing some fat while still gaining muscle. This will in term become lean muscle as long as your diet is decent with lots of protein, good fats and complex carbs being eaten.

Ok so what is sweet & sour?

Sweet & Sour is a routine I use sometimes to break out of the normality of workouts becoming a habit...it's easy to start to subconsciously do the same exercises and reps without thinking about in the midst of a busy lifestyle.

A great way to get leaner and show defined, toned muscle is to lift heavy and extra light together...this hits a wide array of muscle fibers.

Plus,it will cause you to use lots of energy which will keep heart rate up.

Sour Is First:

• Pick an exercise for each muscle group you working and perform 10 rest pause reps for 3-5 sets.

• These aren't normal reps, they are designed to promote new muscle tears and this requires fully challenging your body.

Example:

• For deadlifts, you will do one full rep, put the weight back and rest for 10 seconds. Then do another rep...rest for 10 seconds...

• And so on until you do 10 full very tough reps...this should be really heavy for you so that each rep from the get go is extremely tough...keep in mind to still use strict form, we don't want to go so heavy you end up injuring yourself or can't do more than a couple reps.

Sweet:

• Once you do 10 reps, you will super set with another exercise that works the same muscle group.This exercise will be 20 reps in perfect form with a light weight.

• You will do the sour, and then immediately the sweet and that is one set. Perform 3 sets in a row with a teeny tiny break in between...enough time to take a couple drinks of water is fine.

• You just gotta make sure it's the same muscle group you're using sweet and sour for. Another example would be for chest, do hammer strength machine presses extra heavy for sour and do middle chest flyes for sweet intertwined.

This will trick your body and make it respond by creating new muscle growth. The intensity you use to complete this will burn lots of calories and fat off of your body.

It's the perfect cocktail to get lean as long you're taking in a good high protein diet to allow recovery and growth for your muscles for a high metabolism to shed fat.

Give this is a try asap, it works very well. Email me if you need any help if you want to get more lean. I'll help ya out through email.

Til' Next Time

Peace

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

'

"Are You Using The Right Personal Trainer Pittsburgh?!"

The key duties of a personal trainer is to safely lead you through a complex path to your goals you wish to achieve. Are you using the right person for the job?

Personal training, in this case, Pittsburgh personal training is a great way for you to pay someone to make your life easier and set you on the path to success instead of failure when it comes to dealing with your goals you set for your body.

Sometimes choosing just any personal trainer in Pittsburgh can prove to be a mistake. I say this because there are thousands of different paths to your goals, some that work ok, some that work good, and some that work great.

You should look at what your goals are, and find a personal trainer that specifically deals with the goals you are trying to reach.

Some personal trainers specialize in weight loss/toning, lean muscle promotion,sport specific(golf,football), pre and post pregnancy, etc.

Choosing the relevant trainer will boost your chances of success the fastest.

For those of you in Pittsburgh looking for a personal trainer, I am a current fitness model and personal trainer specializing in lean muscle promotion and weight loss. I have countless edgy, and successful programs that I use to dramatically boost your bodies ability to burn calories through lean muscle being created....in term leads to weight/fat loss.

I offer several personal training programs.

• If you are by yourself or have a friend, I offer upscale private training in a fully equipped personal training studio in the South Hills of Pittsburgh.

• Also, I offer a FMSP(Fitness Model Simulation Program) that takes you by the hand through the EXACT program I use to get ripped for fitness modeling shoots. You will get amazing results with this. Plus, a friend can join with you free and you can split the cost in half together.

• I also offer in home training done with 2-4 of your friends and family together in your back yard. This is done together and allows for an affordable way to get in the best shape of your life together with your friends.

• Finally, online personal training is great if you want unlimited email contact with me where I figure out your goals and create a customized exercise and nutrition plan specifically for you to follow when you workout...a fraction of the cost and only $47 for a month!

Want To Stop Being Average?

Click Here Now

Til' Next Time

Peace

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Enhance Your Cardio Instantly With Correct Form"

Sometimes something so basic as form can be a reason keeping you from consistency or lack of results..find out if what you're doing now is wrong, and instantly correct it easily.

As talked about before, to really be able to burn significant calories and actually see results whether it be to reduce body fat or losing weight, you should be cardio training.

As a quick reminder, 5-6 days of 30 minutes of fast walking with two of those days being HIIT(high intensity interval training) for 15 minutes along with a solid weight training program is ideal if you really want to see changes in your body.

What this article is going to do is go back all the way to something so simple that you may be doing wrong...or you may not be...but if you are, this will change your endurance, recovery, and any soreness you get while doing cardio.

I have articles that explain how to walk like a male model, step by step. When doing cardio, those rules go out the window.

• Unlike focusing on your heel in your wide strides like cat walking, cardio training is more about shorter strides, transferring energy from your toes up your legs.

• Many make the mistake of taking a long stride with one leg because of it's easy to do, gets you in rhythm. Landing on your heel doing this is an easy way to us unnecessary energy in your body reducing endurance,strength,recovery, and results.

• When fast walking to reduce body fat %, your strides should be fast but short, landing with your leg straighter avoiding hamstring use, and transferring energy from your toes to the next stride.

• This should immediately give you more endurance and more efficient sessions.

• If you still get shin splints or discomfort, I would recommend checking your shoes, that could be the problem as well.

Give it a try doing cardio, as a pittsburgh personal trainer, I believe in making sure the basics are perfect before you advance. Making sure your form is correct seems like not much, but in the long term, is a huge reason for success with your body and results.

Til Next Time

Peace

Chuck Ryan Strogish-Model Blog

FiPittsburgh tness Model

Personal Trainer

---

"Use Static Training In Your Workouts To Fully Fatigue Muscles For Fast Results"

Static Training is an excellent and highly effective way to promote muscle fibers to be exhausted to burn calories and build lean muscle. Learn how to use it in this article....and using shoes that "get you in shape" doesn't count. ;-)

As talked about before in previous articles, there are three phases to a repetition. All must be used correctly and at the right times to avoid wasting your time not getting results, and even worse...over training.

The concentric phase is the motion of lifting or shortening the weight, the eccentric phase is the lengthening or lowering of the weight...and lastly...static...holding the position of maximum resistance.

Example:

• During a bicep curl, using static training would be when you're all done with your training and decide to grab a weight that is on the heavy end.

You curl it up about half way, or where it feels the most tension on your bicep...now...hold it there until you start to shake or simply can't hold it there any longer.

• Another example is a wall squat...except you will lean against a wall and lower yourself down until your legs are lined up with the floor, or where it is hard to hold it...then pause and hold it as long as you can.

Using Static Training is great if you know when to use it, and how to use it. You can use it on almost any exercise, just remember when to use as mentioned above.

• If you are eating enough nutrients to recover, this will produce fast results as you will ensure maximum muscle breakdown and this allows you to avoid plateaus so you don't hit a wall with progress.

Try Static Training into the end of your workouts and you'll be glad you saw this article.

Til' Next Time

Peace

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer Pittsburgh

---

"Lose Weight Every Single Week By 3 Quick Steps/Updates On Pittsburgh Personal Training"

It's the weekend and although you may be enjoying yourself, here are 3 ways to lose weight by the week leading up to the skin revealing season...Summer! Also, some updates on Pittsburgh personal training programs.

3 Ways To Lose Pounds Off Your Body By The Week To Be More Attractive, Be More Confident,Feel Accomplished,Be Taken More Seriously:

Remember to lose a lb you must cut calories and burn 3,500 Calories.

1.Start small,think of your daily caloric intake generally of what you eat. Cut 300 Calories out of your diet per day(use one slice of bread for a sandwhich,drink only water and coffee,no appetizers or desert when eating out,etc. Whatever you think can be cut, do it for 300 calories worth daily.(not breakfast)

2.fast walk for 4 days per day for 30 minutes & do HIIT(high intensity interval training) 2 days for 15 minutes. This is bouts of 15 seconds of full out sprints with 45 seconds rest for 15 times. This is additional to the weight training program you should be on 2-5 days per week.

3.High fiber supplement to rid your system of weight carrying waste in your large intestines.

• So to burn a lb of weight, you will need to do it safely so that your metabolism still goes up and not down from crash diets.

Cutting 300 calories a day for 30 days is 9,000 calories.

• The total exercise for as stated above will be from 6,000-20,000 depending on weight training days included and your metabolism already from having lean muscle.

• So there you have it, to lose 5 lbs in a month, that is 3,500 calories reduced times 5=17,500. By reducing 300 daily calories or 9,000 calories per month, you only have half of the remaining to burn off from exercise. Number 2 above will be enough to do that with just a bit over the minimum.

Also, you will lose more and more as you gain lean muscle...so don't get discouraged if you aren't losing lbs right away due to muscle weighing more than fat...

400 calories per day-12,000 calories monthly

If you want to boost it up more, I wouldn't cut too much more than that.

Remember to still eat a big breakfast and lots of protein calories in your diet..just cut the non important parts of your nutrition out!

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Better To Be Lucky Than Good"

When talking about the ideal V shape physique, working on your midsection and doing endless amount of cardio is great...however...if you don't sculpt your upper back right, the illusion of a wide waist will still be apparent.

The idea for a quick change while producing permanent results is how to give the illusion of a smaller waist...which might just make your waist look smaller than actually making your waist smaller.

Ways To Make Waist Appear Smaller While Actually Making It Smaller:

1.Working Your Upper Back,Lateral Head Shoulders, Rear Delts,Rhombus
2.Must Use Wide To Very Wide Grips On All Exercises To Get Illusion of Smaller Waist
3.Don't be afraid to go heavy, but do not sacrifice form at all.

Of course you are working hard on your core and doing plenty of cardio to show a flat, toned, sexy stomach...however this is during that time to really give it a two punch combo for fast results.

To get a smaller waist, not only must you make your waist small, you must make your body give the illusion also that your waist is small!

When working out your back(lat pulldowns,pullups,rows,incline shrugs,etc) you will need to add a set or two of using an extremely wide grip.

Using this grip is also harder to zero in on, so you must go heavy but with perfect form. It is very easy to use your arms, shoulders, and legs to assist in your outer lats.

• Now you may be thinking, this is for a guy to do only since a girl may not want to get broad shouldered and a wide back.

Due to testosterone, it is tough for a girl to get a very wide and macho type back, so don't be afraid to challenge yourself on these exercises.

• You won't need to go crazy heavy, however, the point is that you should be going heavy, challenging, and light for a full spectrum of muscle fibers to achieve a smaller waist illusion.

Start adding these sets into all upper body workouts with some extra extra wide grips, and cut the time in half that it takes to get a smaller waistline and look better in all your clothes.

Start using this to your benefit.

Quick tip-Since back is the hardest to isolate and do right, a great tip is to visualize your hand as a hook and focus on pulling with your ELBOWS(not your hands). This will take the work off your arms and don't allow irrelevant muscle groups to "jump in" to help your back out.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Get Eye Turning Calves When Wearing Shorts This Summer, Male or Female"

Calves are one of the trickiest and stubborn body parts there are to work...that is if you're doing them wrong...which so many are. Calves can be a big asset for you even without the huge bulging bodybuilder calves you think I might be talking about...read on.

Calves when worked the right way,right amount of time, and proper stretching are keys to getting attractive looking legs that look awesome in shorts.

Girls usually get intimidated by talking about making calves more muscular. This is understandable, but calves have a ton to do with genetics and where your tendons are attached and formatted.

However, making them look toned and attractive will be helpful if you follow this advice regardless of genetics...since it's pretty cut and dry...just gotta make sure you're doing it right.

The Structure of Your Calves:

• To view your calves anatomy and a clear picture, you can visit here if interested.

• Through looking at that page, you are ready to learn how to improve them the right way.

Wrong Way Done Often:

• Not Training Them Enough- As opposed to most muscles in your body, the calves have more slow twitch muscle fibers designed to let you walk often everyday..it's very hard for them to get over trained like the rest of your body.

• Too much emphases on the exercise and not preparing them to improve.-Read on

• Too Straight Forward & Not Mixing It Up Enough

Right Way To Train Calves:

• Train Them Every Other Day-Training them every other day sounds like alot, but it's ideal to keep them challenged and making improvements. A good general rule for you is to do abs and calves in alternating days due to the ability to handle stress more than most body parts.

• Heavy,Medium,Light-You will need to train them heavy on some days(4-6 Reps),Medium(8-12) And Light(15-100). Your calves are constantly ready for a beating and you gotta be extra sneaky in keeping it new with weights for them.

Stretch after each set you do. You have to stretch the fibers and keep blood flooding your muscle fibers with calves more often.

More Sets:

You Can Do More Volume For Calves, Do Them Until They Burn So Much You Feel Like Rubbing Them To Stop It. Some Days Can Be Harder Than Others, Key Is To Do It Often At The End Of Your Workouts Every Other Workout.

Use All Angles:

Use All Foot Positions: Pigeon Toed,Neutral,Duck Footed to hit all angles of your calves. Switch it each set. You can do a set each direction and 2 sets neutral close and neutral wide for a total of 6 sets.

Use Standing Calf Raises With Dumbbells, Leg Press Calf Raises,And Seated Calf Raises to Hit Lateral Medial And Soleus heads on your calf for a complete look.

Seems like alot, but once you take the time to do it, it will greatly improve the looks of your calves...afterall..there are very few people who have decent calves so having them will make you get a second look...just try it for yourself.

Til' Next Time

Peace

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Grab A Buddy,Time To Get Ripped"

Sometimes to get your body responding, the old fashioned way works best...get ready for a good ole' ass kicking leg workout that will melt fat off your body and give you lean,defined legs VERY fast. Are you up for it?

Grab a buddy, you will need him/her. Not only because it's more motivating and fun to have someone to want to finish with....also...you will be glad their there during this workout. ;-)

What You Need:

1. Friend
2.Football field with clear markings for yardage(like above)
3.Two Dumbbells(any weight you have will do)
3.A gallon of water each
4.Lots of sunscreen
5.Courage and Dedication..Lots

So now that you know what you need, let me say this. If you are a beginner and hardly ever workout...I recommend you see a doctor to make sure your healthy enough to perform this workout...I don't want anyone getting seriously injured from a tough workout.

Also, if you can do this without dumbbells and just using your own body weight as well.

Your legs are designed to handle a hell of alot more than you think they can. By doing this workout of mine, you aren't just working our legs to get them ripped...no no...you will be doing your whole body...boosting heart rate to burn fat and using almost every muscle in your body to finish.

The Workout:

• Your buddy and you will start at one end zone and place the dumbbells on the ground on the goaline.

• You will do forward lunges(perfect form) to the 10 yard line, then set the dumbbells down and your buddy will do lunges for 10 yards to the 20 yard line.

• Take turns every 10 yards until you're at the other end zone. Take a breather.

Part 2.

• Do Reverse Lunges the same way to the other end of the field until you reach the goaline you originally started at. Take a Breather.

Part 3.

• Perform Body Weight Jump Squats 10 yards the same way back to the other end zone AND back..alternating 10 yards the same as before.

Part 4.

• Fast walk around the track for 30 minutes. Done.
  

WOW...

To really get awesome looking legs and shed fat, this is what it takes. Just know that doing this is worth it and it SERIOUSLY works.

If you work the whole time, this workout should take around an hour.

I do this for a few weeks every summer to mix up the same old and it probably works overall better than anything...just do this for a few weeks once or twice per week and then go back to regular weight training.

You really need to eat a high protein meal or protein shake right after this workout...your body will need some serious nutrients to recover.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

"Look Better For Summer In 21 Days"

As you know, Summer officially starts in 21 days! Imagine what you can get done in 21 whole days. Here is a way to look your best by June 21st,2010...read on ya digg!

May is over and June is here, Summer is officially around the corner. You may not care to look your best for Summer, but if you do, I'm going to give you some tips to try out. If you start tomorrow, by Summer, you will be looking your best.

3 Steps To Follow For 20-21 Straight Days:

What You'll Need:

1.Weighted Vest/Bookbag filled with weight
2. 30 Minutes Per Day 5-6 Days Per Week
3.Green Tea Extract Pills

Remember, this is a basic program that is designed if you're not in any kind of program already and want to look your best. It's simple yet effective.

• What you will do is take Green Tea Extract and lots of water on your way to a track or trail.

• You'll perform 10 squats, 10 lunges, 10 reverse lunges, and 8 Pushups

• Take a breather and repeat this all 3 Times Every Other Day Of The Week.

• Immediately after performing these moves, you will walk as fast as you can without jogging for 30 minutes.(music helps this go by much faster)

• Do this 5-6 days per week with every other day including the workout mentioned above...not everyday since you will need a day of recovery in between.

• Remember to take the Green Tea Extract Pulls and lots of water before to keep metabolism at its peak and maximum calories burned. Drink lots of water to stay hydrated and remove toxins.

• Take 1-2 days off weekly when you need it and follow this for at least now til June 21st(SUMMER!)

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

" How To Dramatically Increase Upper Body Strength In Little Time...Naturally"

Want more strength without much work? Do you wish you could do lots of pull ups with your body weight with ease? If so, learn a simple technique that is guaranteed to work and will lead to faster gains on all exercises.

No matter where you stand right now on upper body strength, there is an easy way not many people do to drastically increase overall upper body strength.

Regardless if you're somewhat advanced in weight training or you are just beginning to take the necessary steps to building your body up, doing this tip will skyrocket strength!

But what if you don't care much about being strong, but want to look better?

This will help as well. Getting this initial strength will increase your weight and reps in other exercises to propel new lean muscle being created...in turn...leads to fat reduction and looking better!

Time To Follow Along...It's Simple...Yet VERY Effective

Doing pullups(wide grip,neutral,close) can and should be difficult to do using your body, especially if you're just starting out being serious.

If you can do 1-5 perfect form pullups with your body weight, you will get stronger, but it will be harder and longer to progress, since you need to get up to around 8 or so consistently to see good changes in your body.

How can you go from 1-5 to at least 8 immediately without months of practice building up your strength slowly?

Use Negative Training Is The Key

• Find a chair or a step up that is pretty high. Do a pull up but don't stress on pulling up your body, just kind of safely jump up there to the top position and lower yourself down as slowly as possible.

• This should take at least 5 seconds for a bit to do. Lower yourself down all the way and return to the chair, break for 10 seconds...and repeat.

• You're using a method called Rest Pause together along with Negative or Eccentric Training.

• Don't focus on the pulling just yet, do this until you cannot lower yourself down any further without just crashing down like the speed you would normally see on the lowering portion on a pull up.

You will improve greatly. If you could do one pull before, you should do at least 3 this way. If you could do 5 before, you're already at 8!

Now if you're advanced, I would recommend doing the same process, except with a weighted plate tied to your waist.

if you are looking to get stronger and somewhat intermediate or a beginner, your own body weight will be fine for now.

Do a set for wide neutral close and underhand for as many as you can for your back workout day.

If you do full body workouts, do this earlier in the week when you have the most strength to put your heart and soul into this.

Try it out, you'll be surprised of how strong you get so fast...which will generate more reps on ALL other upper body exercises for more lean muscle, more calories burned, and faster results!

Just From Doing This One Simple Advanced Tip.. :-)

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

Being a personal trainer from Pittsburgh, I can only help those face to face here. But this blog is read by people all over the world. It gives me a chance to help those wanting to get in shape without paying or going through the process of getting a local personal trainer.

Golf is a game that you mostly love or don't play it at all. I personally love it, and if walking the course, already burns LOTS of calories....1500-2000 to be exact...depends on your weight,etc but either way...ALOT.

That's Regular Golf- Walking 18 Holes With Your Bag.

It's a fast way to get lean if you add some form of resistance training with this type of "cardio". Actually, if there was a way to build muscle while playing golf, it would be an ideal way of getting lean and losing pants sizes ALL while doing something you do anyway and love.

What You Do:

• First, let me say that this is best done on a time that is less busy..as doing this great program takes a bit more time and will have the group behind you getting a little bit impatient!

• You will walk 18 holes two or three times per week, with at least a day in between for rest.

After each hole, depending on your score, is how many sets of 4 reps you will do. The worse you play, the more sets you will perform and be motivated to play a better game at the same time.

The Exercises:

All of these can be done with the weight of your golf bag(just remember not to spill the clubs out :-).

1.Bag Shrugs
2.Bag Squats

3.Bag Hammer Curls
4.Club Oblique Twists(10 Each Side)
5.Pushups
6.Shoulder Upright Rows
7.Bag Handle One Arm Bicep Curls
8.Bear Hug Bag Lunges(10 Each Side)
9.One Arm Bag Rows

• On 9 Holes, You Will Pick An Exercise & Do It After Each Hole. Like Said Before, Whatever Number You Shoot On That Hole, You Will Do 4 Reps Times The Number You Shoot.

• So If You Shoot a Par on a Par 4, You Will Take 4 times 4 for 16 Reps For The Given Exercise You Pick. If it's a 1 limb exercise, do 16 each.

If You play 18 Holes(preferred), you will pick an exercise every other hole and do it the same way. This allows for breaks in between.

Not only will you build a great amount of muscle doing this workout, you will burn an AMAZING amount of calories.

Please remember to drink a ton of water during your rounds this way. You will see results in very little time 2 or 3 times per week.

If you are already in an exercise program, try this once per week or whenever you go golfing.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

Sometimes avoiding all bad foods completely is worse for you than good, in a sense that your sanity and happiness level must be counter balanced by enjoying things you like...food is one of them.

Before I begin telling you about N.A.T, I want to apologize for the brief posting yesterday due to technical difficulties with my website...it was being ridiculous on letting me make a posting...I deleted everything I had ready for you to read :-/. But it's fixed now and good to go!

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"So How Much Rest Is Too Much Or Not Enough For My Training Split?"

If you're thinking about starting a quality weight training program or already in one, you should know which kind work best for your goals. Read on to learn the details, son! :-)

There are so many different ways to train, it is definitely safe to say that it can be a little confusing..and that's ok.

By reading this article, you will save LOTS of time and save energy by learning common mistakes people make by choosing the wrong training split for their goals.

For now, we're only going to focus on rest and training splits in general. Look for other articles where I begin to go into detail about why this is done.

So How Much Rest?

Rest is a very very very important tool for you to use to see changes in your body. Unfortunately, if you have OCD like me and can't get enough of working out, than rest is not the funnest subject.

But regardless of how much you love to workout or hate it, rest is going to be used by you...hopefully the right way and not wrong way.

I have some good or bad news, depends on your own opinion.

You should take a FULL week off every 6-10 weeks of training. That is, if you're training hard as you should be.

I personally hate doing this because I love to workout, so the week takes ages to go by it seems. If you hate working out, this is excellent news to you.

This is a basic tip, but important to know if you really want to improve your body...and not only body, your immune system and nervous system as well.

What Type of Training Split Should I Do?

You can train many different ways, and people have had success following them all...do you know your style?

• For instance, you can train 3 days per week, say monday wed and fri. You typically will burn 750 calories per workout with adequate rest(4 days) to recover. This way, your diet can be a little off and you still will produce lean muscle enough to crank up your metabolism and start burning calories around the clock.

• With these days, it might look something like either full body workouts each day for different parts of muscles each day, or a split in which you do pushing day on monday(chest shoulders triceps abs, legs wednesday, and pulling on friday(back,biceps,shrugs,abs,obliques). This is one choice, which is good if you have a tight schedule and have a tough time finding time to workout.

• Training 4 days a week gives you an extra 750 calories per week to burn, which adds up tremendously. With this split, you would want to do two body parts per day(mon tues thurs fri) are working days. Instead of doing all pushing on monday, you can now focus on just chest and triceps and really take the full time to bring those muscles to complete failure.

You will need to have a bit better of a nutrition plan than the 2 or 3 day to fuel this program.

• My personal favorite is 5 days a week weight training. Each day is two bodyparts like the 4th, and the 5th day is bring up a lagging bodypart to hit it twice that week. You can learn more about this in the article below about wearing a V Neck and looking good doing it.

Generally doing intense workouts done right can burn 750 calories in an hour. Look at the difference.

3 days a week burns 2,250 calories while 5 day burns 3,750...big difference...and that's not including cardio sessions and calories burned from the muscle you gaining from weight training.

So as you can see, 3 days is better for putting on more muscle, as you are able to get more rest and absorb more nutrients and calories.

5 days is ideal in my eyes as you shed more fat and still put on a good amount of lean muscle...however your nutrition plan must be solid with healthy foods and calories to fuel your body.

I would recommend doing 5-6 days per week cardio for 30 minutes at least either way to keep burning calories. So you would be working out for 3 and cardio for 2-3 on off days with one or two days completely off.

I don't suggest working out anything more than 5 days or less than 3. obviously pros can do this as they have the nutrition in order to cash the checks they write for their bodies.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

This Summer is your chance to genuinely go through the exact fitness routine that fitness models go through to keep their bodies ready to advertise for fitness companies,magazines, and apparel.

---

"Make a V Neck Look Amazing On You ASAP"

V Necks Can Look Amazing On You Just By Focusing On Tweaking a Few Specific Parts Of Your Body...Learn These To Turn Heads This Summer Starting....Right......NOW..

Do you like to wear specific kind of clothes that show a certain part of your body? Well if you're looking to wear V Neck shirts this Summer or anytime, you can add in this program for a bit to really capitalize on the look.

V Necks show alot of upper chest and traps most importantly..this is what we mostly need to focus on bringing up to give a muscular(guys) or toned and appealing(ladies).

First things first, make sure you do this for 2-4 weeks to "bring up" these parts in your routine.

You will be focusing on upper chest and traps adding in an extra day of doing each(2 times per week instead of one). But on this extra day, you'll only focus on using perfect form and doing 3-4 sets of 15-20 reps.

Upper Chest On V Neck

Your upper chest is the biggest key here and the way to bring it up, is to do like said before...an extra day for a set amount of time.

You don't want to do it twice a week always because then you will risk the chance of over training it and will cancel out the original plan...remember that..

Incline,Incline,Incline

On the extra day, you will do the following:

Incline Presses

• Do 3-4 sets of 20 and use whatever you didn't use the first time on chest day(equipment wise).

• If you used dumbbells on chest the first day, use machines or barbells.

• Remember to adjust the seat a notch each time so that you are still targeting upper chest, but you are moving the angle a tiny bit each set.

• Also, each set, you will change the hand grip from close to medium to wide and the 4th set can be an underhand neutral grip or close grip(close grip gets the inside upper chest perfect for showing off a V Neck.

Incline Flyes

This will be the same as presses, except you are performing flyes(remember to keep elbows bent and pretend to hug a big tree through the motion...focusing on only chest and not anything else doing the work).

• Use a weight that is easy and focus on squeezing at the end of the motion.

Traps

• Your traps are prominent in wearing a V Neck and to "bring them up properly", you are going to need to do lots of reps here too and focus on different grips(ultra close,shoulder width medium, and ultra wide).

Shrugs

• Keep arms straight and squeeze at the top for 4 sets of 20 reps..switch each time as stated above on hand grips.

• If needed, do an extra set of extra close grip shrugs to really finish off the part shown the most in a V Neck.

Upright Rows

• If you're unsure of how to perform this move, google upright rows and you should be good to go.

• With this, you need to do again light weight for 4 sets of 20 and for each set, go with a different hand position.

• Preferably I like using an ez bar for this to switch it up, but you can choose the machine, dumbbells or smith machine as well.

• Just make sure to keep close to your body on the way up and down...you should almost hit your nose on the way up. Really squeeze and feel the traps doing the work.

If you add this extra workout in as an extra day for 2-4 weeks, you will be ready to wear your V Neck shirts or dresses with confidence and look amazing!

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

---

-Chuck Ryan Strogish in May,2010 Dicks Sporting Goods Enthusiast Runners Gear Guide For Under Armour Clothing.

Let's put some things in perspective by the numbers.

• How much time of day do we have?

• How much time does it take necessary to really start seeing results?

• Is it worth it to me?

Minutes in a Day=1,440

Minutes In a Day You Are Active And Expendable=~1,000.

Minutes Per Week Active=7,000

Days Per Week Needed For Exercise=3-5

Hours Per Day-1

Minutes Per Week Exercising For Results= 180-300

As You Can See, A Program Getting You Results Is Only Putting in 2-5% of your total active time in your life.

Can you make available 2-5% of your time to spend on the most important asset you have, your body and health?

This doesn't even include sleep, it's all bonus!

Are you spending a bigger percent of your time hurting yourself?

Watching TV More Often Than 2-5%?

I don't know...you may or not be...

Getting the body you want can even be less of this time if you are also doing the suggested tips talked about throughout this blog.

Just imagine the possibilities of saying,"From here on out, I will dedicated only 2-5% of my time to making my body healthy for myself."

It isn't 20 or 50% of your time, the risk is TOTALLY worth the reward. You're risking 2-5% of your time to give it a shot, what is there to lose?

Also, what is there to lose when the odds are heavily stacked in your favor??

When you know you will WIN because the math of getting results from time put in tells you nothing but WIN.

Thanks for reading, this might just be the motivation you need to see that this isn't impossible...and you can easily accomplish whatever you are thinking of doing...without risk!

Til' Next Time

Peace

Fitness Model

Personal Trainer

Ice cold water simply put; the vehicle that transports toxins out of your body, and nutrients in.

Noticed I said cold water specifically. There's a reason it must be very cold as talked about further in this article.

People always ask,"How much water should I drink daily?" or "Why do I need to drink it when I'm not even thirsty?".

You need to drink more water daily for fitness reasons than the typical recommendation of 8 glasses a day. Also, drinking when you're thirsty only means it's too late, since thirst is your bodies signal of dehydration already kicking in.

So why do you need to drink 100+ ounces of cold water daily??

3 Reasons Why Right Now

1.Cold water optimizes metabolism to function at it's peak.

• Drinking lots of cold water makes your body need to heat the temperature of the water naturally, thus a slight increase in metabolism.

• Drinking often before,during,and after your workouts will have your body burning more calories by the minute...which equals faster results on your body.

2.Cold water transports nutrients to key places, without it, nutrients just don't get absorbed.

• If you're sticking to a pretty decent or solid nutrition program, or even taking vitamins, not drinking lots of water will make this work irrelevant..

• To promote lean muscle, your muscles need to be challenged, and more importantly, they need to be recovered and maintained.

• Just like anything else, to maintain something properly, you need to create an environment for proper growth.

• Drinking lots of cold water will put your muscle fibers in a wet, anabolic environment to produce more lean muscle...and afterall, lean muscle is the number 1 fat burner BY FAR.

Quick Tip- 1 LB of lean muscle created enables you to burn 50 calories per day doing nothing at all.

Look at it this way, 2.5 LBS of lean muscle created burns over 3500 calories per month, or in more sexier terms...lose 1 LB every month just from doing NOTHING. Now we're talking eh??:-)

But in order to build this lean muscle, you need LOTS of cold water to make it a faster process for you to experience this. It's totally worth doing!

3. Finally, drinking lots of cold water will make you lose weight simply by transporting waste and toxins out of your body fully.

• People have up to 15 lbs of gunk in their large intestines from waste. Drinking lots of water removes this and also leads to losing weight.

• When exercising, you sweat alot(especially if you're working out with a good personal trainer). Had to throw a plug in there somewhere right? ;-).

• Sweating alot removes toxins as well and more importantly needs to be replaces. How do you know how much you need?

---SIMPLE---

Aim for 100 ounces per day. Carry a 20 oz bottle of water with you and drink 5 of them daily. I drink 3 of them during an hour workout, so you only have 2 left to get in the rest of the day.

Extra benefits are clearer, sexier skin, fresh breath, and increased mood and brain function.

One thing though, you gotta do it right.

DRINK IT COLD AND DRINK IT LOTS--->100 OUNCES PER DAY TO WEIGHT LOSS.

Fitness Model

Personal Trainer

---

Ok so you're on the road alot, constantly staying at hotels and never in one place always right? How in the world can you manage to get a gym membership and stick to it, or how can you bring along weights with you everywhere you go.

1. You need to find out what hotels have fitness centers inside and ONLY stay in them. They don't need to be a built in La Fitness...but they do need to have basic resources to use.

2.You will need to set aside time you are available. Even if it is during your usual lunch hour. 30 minutes to workout, 10 minutes to eat, and 20 minutes getting ready before and after is enough time to accomplish this.
3.You will need a road map to follow to reach your goal. Your busy and quite frankly don't have time to screw around with logs, counting calories, or a complex workout routine to assure success in the goal you wish to have. If you want to get lean muscle and all you do is jog for your workout routine, lean muscle is not what you will get.

4.By a solid plan, what do I mean? I mean spending only $47 per month on a master trainer to create, coach, and motivate you to assure success. There is no guesswork and everything is done for you to walk into that fitness center and efficiently maximize your time and results the fastest. You need a road map and time is money. You don't have much time but can you come up with $47 per month to be more attractive, function better, feel better, and happier? Of course, that is nothing if that's what you get. That is what you WILL get.

As stated above in the description of this article, bad posture isn't just bad posture...it ruins almost every aspect of your life and if one isn't going very well for you...I'd check your posture first as a correction.

Grab your tennis racquet and a friend who wants to also get in great shape, it's time to use the benefits of tennis to get in shape...and tennis itself to pass the time :-).

When thinking of foods that tell the body to start preserving lean muscle and burning fat, you usually get one or the other...but not both.

Some things I want to go over about abs are to some up the point that since they are the most stubborn to show, you must kick their ass in more ways than people usually do...from all outlets.

1.Correct Diet
2.Correct Cardio Work
3.Out Of The Box Ab Routines To Shock New Maximum Muscle Fibers
4.Correct Detox Program

Like I said before..no matter who you are, ALL outlets will be needed to get either defined six pack abs or a flat sexy stomach.

I am going to focus on one in this article...kicking your abs ass to the maximum to force maximum fibers to respond for best results.

I also talk about the other 3 in various articles if you're interested to know more information on each topic...scroll down to previous blog posts or visit the links page.

We're going to focus on maximizing new muscle fibers...something you don't get by doing repetitions of the same old same old crunches and sit ups.

As a personal trainer, I'm going to give you a quick sample routine of mine...although this is just one to focus on, there are many,many more like it I use in preparation for fitness shoots to show the necessary abs for a fitness shot.

The big point is not the exercises, but the focus and length of each rep. With ALL of these, you are going to need to do the same.

You are going to focus on slow motion...as all of your reps are going to be in it. You're going to concentrate on nothing else but your stomach doing the labor...and you will not let momentum get involved to make the next repetition easier. I know...doesn't sound fun...but it's worth doing.

Ok so here we go!

Maximum Muscle Fiber Activation Workout-From a Pittsburgh Personal Trainer ;-)

Straight Legged Ball Raises(Lower Abs)

• Find an incline bench and put an exercise ball at the end of the bench. Lay with feet facing towards the ground at an angle and rest your legs on the exercise ball.
  
• You will keep legs straight throughout the whole exercise, and raise your legs all the way up. You will then lower them slowly(I repeat slowly, slowly, slowly, slowly) until your legs rest back on the exercise ball.
  
• It should take around 5 seconds at least to lower it to the ball. You will do 3 sets of 10 very very slow reps. Depending on your fitness level, you might stop before 10. That's ok! Just rest your legs on the ball until you are ready to continue until you reach 10.
  
• That's for lower abs and gets rid of the ever so stubborn " belly pouch". :-).

*Between Each Set, Your Break Will Be To Pick Up 2 lb dumbbells and sit up straight as possible. Throw 10 punches with each hand alternating very slow, focus on your core doing the punch, not your arm or hand.*

Prone Planks(upper,middle abs))

• Get on your stomach like you were going to do pushups on the floor.
  
• Then instead of resting on your hands, you will put your elbows to your sides and rest on your elbows, kind of like you were going to do an army soldier crawl.
  
• Lift up with your elbows so that your body is up off the ground and lined up level with the ground. Keep straight posture to put pressure on your abs.
  
• Then you will slowly lower yourself to the ground(5 seconds again for each rep) and do 3 sets of 15.
  
• This gets a majority of your midsection for a complete look.

Once Again- *Between Each Set, Your Break Will Be To Pick Up 2 lb dumbbells and sit up straight as possible. Throw 10 punches with each hand alternating very slow(like your under water punching), focus on your core doing the punch, not your arm or hand.*

Take The Cover Off The Pool If You Know Whata' Sayin'

• Finally, you will go to the nearest elliptical machine or treadmill and fast walk for 30 minutes.
  
• Make sure you are walking as fast as possible, without jogging though. Then go in the sauna if there is one for 10 minutes to finish up your session.
  
• If you do this right, you won't need the sauna...as you will be sweating pretty good.

When exercising in the gym or home, we bring our mentality of being "creatures of habit" with us sometimes & forget to do what works,variation.

Being a personal trainer and fitness model from Pittsburgh, I like to give others information on my blog posts sometimes by finding others who do something...say...a little bit harder than normal to do and inspirational to others.

What I'm about to tell you is an opinion of mine and recently, this happened to me, and I am writing a post to explain what it was and how I knew what it was. You should obviously always go to your doctor first and get cleared to take anything I recommend in my posts as your safety is always number one.

Did you ever play baseball or know of someone who has? More than likely,before they were up to bat, they would put a weight on their baseball bat to make it heavier.

• How do you perceive yourself?

• Do you naturally look at your goals as something you will eventually get to?

• Or do you say hell, what's the use anyway?

Sparky :-)

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"No Stress,No Stress.."

Here is a few words from Sibyl F. Partridge & late author Dale Carnegie, some of the best books I have ever read.

"Just For Today"

-Sibyl F. Partridge

1.Just for today I will be happy.This assumes what Abraham Lincoln said is true,that "most folks are about as happy as they make up their minds to be." Happiness is from within; it is not a matter of externals.

2.Just for today I will try to adjust myself to what is, and not try to adjust everything to my own desires. I will take my family, my business, and my luck as they come and fit myself to them.

3. Just for today I will take care of my body. I will exercise it, care for it, nourish it, not abuse nor neglect it, so that it will be a perfect machine for my bidding.

4.Just for today I will try to strengthen my mind. I will learn something useful.(like this post) :-). I will not be a mental loafer.I will read something that requires effort, and concentration.

5.Just for today I will exercise my soul in three ways; I will do somebody a good turn and not be found out. I will do at least two things I don't want to do, as William James suggest, just for exercise.

6.Just for today I will be agreeable. I will look as well as I can, dress as becomingly as possible, talk low, act courteously, be liberal with praise, criticize not at all, nor find fault with anything and not try to regulate nor improve anyone.

7.Just for today I will try to live through this day only,not to tackle my whole life problems at once. I could do things for 12 hours that would appall me if I had to keep them up for a lifetime.

8.Just for today I will have a program. I will write down what I expect to do every hour. I may not follow it exactly, but I will have it. It will eliminate two pests, hurrying and indecision.

9.Just for today I will have a quiet half-hour all by myself and relax. In this half-hour sometimes I will think of God,so as to get a little more perspective in my life.

10.Just for today I will be unafraid, especially I will not be afraid to be happy, to enjoy what is beautiful, to love, and to believe that those I love, love me.

Inspired??

How Can You Apply This To Improving Your Body?

I put those 10 sayings on my blog post because by reading and following them, you can be able to reduce stress from your life.

Remember This...

No matter your genetics or work ethic, your body will not produce results nearly as fast under mental and emotional stress.

It won't...

You need to approach your workouts in an optimistic and happy mindset, and your body will follow.

There are ways to trick your body into thinking this, as obviously, I would be ridiculous to say never feel unhappy or stressed ever again!

Quick fixes to do this is making yourself feel better. Buy yourself new workout clothes or shoes. Get a new haircut. Get a manicure or pedicure. Start with a great personal trainer. Detail your car. Go on vacation. Do the 10 points above daily to up your happiness level.

It works! Just try it!

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"The Heat Is On!"

If you're looking to shed some extra pounds and look extra sexy this summer, I'm going to give you some awesome tips on to make this process a hell of alot more simple,male or female.

Since I'm somewhat of a car guy, I'm going to use a car analogy to show you how important it is to raise your metabolism as much as you can, with any edge that you can, to be a fat burning machine.

Let's say your car has 200 horsepower right now and runs a 16 second quarter mile sprint. This is your metabolism where it is right now. So if you do 30 minutes of cardio, you on average are burning 200 calories we'll say.

With these tips I am going to give you, imagine burning more calories every single day and workout session...like adding a supercharger to your car.

Typically, a supercharger costs $5,000 or so to go into your car without labor. But you receive typically a 35% percent increase in horsepower. So now, instead of 200 horsepower and running a 16 second quarter mile, you have 270 horsepower and running a 14.7 quarter mile.

BIG DIFFERENCE FOR THE INVESTMENT RIGHT!

Boosting your metabolism in all ways is like adding a supercharger to your body. It's not something you can really feel on the spot or even notice right away, but it adds up dramatically. The same way the supercharger benefits your car by making it pump more air for more horsepower, your body will turn up the heat and burn more calories on a daily basis, equaling faster weight loss, smaller sizes, and a sexier you!

What Are The Tips?!

These tips come in several forms. And you want to make sure to utilize them all, as you will be wasting your time for not using all outlets for maximum benefits.

These tips aren't in order of importance. Some personal trainers will say one is more important than the others. We won't get into that because we need to do them all!

Tips from Pittsburgh personal trainer Chuck Ryan Strogish...

Tip # 1

Spicy Does It

Eat spicy when you can and if you don't like spicy foods, supplement in capsule form Cayenne Pepper. Take one of these 20 minutes before a cardio or weight training session to turn up the heat in your body. The units responsible for heat will tell your body to burn more calories in a given session. This is not a huge increase, but it adds up and is very inexpensive. I do this before every workout session. Why burn 200 calories when you can burn 225 doing the same thing?? That's alot extra at the end of the month!

Tip # 2

Green Tea Extract Is The Stuff..

You probably heard of drinking green tea, as it has an array of health benefits including energy, metabolism, and a preventing toxins from harming your body. You heard this one before for so long, why? Because it works.

Just remember, you need to take a good dosage of this before working out for it to be effective for a metabolism increase. I personally have found that 650 mgs of green tea extract capsules do the trick. That's 2 pills for that many mgs. I drink enough water so prefer to take the pills. You can drink this too if you prefer, but harder to do in my opinion.

Taking them an hour before your workout and/or cardio session will make you work harder and tell your body to switch into fat burning mode more effectively than not taking it. Why not take it??

Tip # 3

Guesswork

Keep your body guessing! This means one day, do cardio 30 minutes at a fast walking pace only. Another day, you will do intervals of sprinting full speed for 15 seconds, and walking very slowly for 45 seconds. Do this for 15-30 minutes. Both forms are good and keeping your body guessing will turn on your metabolism to the max, especially while using cayenne and green tea in the mix.

Tip # 4

Cycle Carbs

This is a bit of an advanced technique and can be tricky to do. This is optional to try, but works extremely well if you figured out your body well enough to do this. Going on a high card day followed by some low carb days is a way to dramatically keep your metabolism high.

For example, I will eat lots and lots of carbs one day..usually on an off day of training to store up for the week upcoming. Then 2-5 days of very low carbs, eating only complex carbs like oatmeal,yams,fruits and veggies.

The one high card day in the week is ridiculous...simple carbs, breads, pastas, donuts, candy, cookies, etc come in this day. It sounds bad, but it's not bad if you do this right.

That's why it's advanced. The crappy food is only for sanity reasons and to throw off your body to "trick it" into raising your metabolism. Again, this is optional.

Tip # 5

Grape Seed Extract Trumps All

To put it simply, grape seed extract pills and blue concord grapes are amazing for burning fat. Eat lots of them and don't stop. Just not before bed. But as a snack, eat lots of blue concord grapes to burn fat. Not grape juice, but the real fruit. Buy them, eat them, and you will burn more fat and have energy to do so without tons of dense calories.

So there you have it, 4 easy and 1 hard tip to follow to crank up your fat burning furnace. The fun part is, none of these will kill your bank account nor will it be a pain to take consistently.

There are more, but I gave you a great start to add to your workouts. I wouldn't workout without including these in your nutrition....seriously.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"How To Get A Bigger Butt"

Almost every female I talk to says at one point that they want a bigger butt! But yet, so many think this isn't possible or not unsure on how to go about doing this...so I am going to write from a personal trainers standpoint for the female readers on the exact steps to getting a bigger butt.

First, to get a bigger butt, you are going to find out a few things. One, you need to learn specific exercises that target your butt. Two, you're going to need to not only target your butt correctly, but you have to do the right type of training with these exercises to "make it bigger".

Exercises For Your Butt

Reverse Lunges

• Standing in place, step backwards with one leg as far as you can and lower until knee is almost into your chest. Step forward and repeat with the other leg. (We'll explain how many times and with how much weight later).

Front Squats

• Putting your hands and arms straight out like superman standing upright, slowly lower your butt down(focusing the weight on the HEEL of your foot(not toes) until you are as far down as possible. Stand back up quickly.

Donkey Kicks

• Get on all fours on the floor.(hands and knees). Then bring one leg up and slowly kick it back until it is off the floor and straight out. Bring it back slowly and repeat with the other leg. Picture a donkey or horse kicking backwards, but with less of a kick and more of a controlled slower motion.

Incline Cardio/Hills

To finish off your bigger butt workout, you'll need to build it up with the previous exercises and also reduce any fat with incline cardio.

• Set up the elliptical machine or treadmill at the highest incline possible. Sometimes it is 12 to 15 notches up. You should be walking pretty much as far up hill as possible. Walk for 30 minutes at a 3.0 mph pace on the treadmill, or if on elliptical, walk fast but not jog.

Now that your workout is complete, let's talk about how many sets and reps you will be doing. To build something up, you typically want to be using moderate to heavy weights doing this, so body weight will not be enough to get your butt bigger. You're going to have to get ready to get a good ole' whoopin' :-)....sorry but it's true.

How Many Times Should I Do This!

To build up something, in this case, your butt, you are going to need to use a weight that allows you to do 10 reps for each leg on all exercises. If you can do 11,12,13....it's not enough weight. If you can't do 10...it's too heavy. 9-10-11 is the perfect range. This will be difficult and will seem heavy to you...but hey...thats how you get a bigger butt.

For each exercise you will be doing 10 repetitions with each leg. Once completed, that is one set. Take a 30 second breather and do 2 more sets of the same thing after. Once done with 3 sets with one exercise, directly move to the next!

After all exercises are completed( 3 sets of 12 reps each leg for reverse lunges,front squats,donkey kicks) you will now need to do 30 minutes of incline cardio like talked about before.

You will need to do this workout(about 1 hour total) once per week. Call it your butt/fat burning day.

Now when I say once per week, I am talking about training your butt specifically...you should be in a training program already, but if not, this will be a wonderful start for you.

If you are confused or need additional help, feel free to email me at support@modelchuckryanstrogish.net and I'll be happy to help you out from a personal trainers standpoint.

Enjoy your bigger JLO butt! :-)

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"I'm In The Mood To Share a Secret"

Ok, so it's Thursday & I'm in the mood to share a secret with you about what I do that works wonders. It's very easy to do and will fix a common BIG problem.

Most personal trainers, especially in Pittsburgh that I know of,say that eating before bed is a big no-no.(Except cottage cheese). I agree, it is better not to get in many calories besides strictly protein before bed, but it is worse to not do nothin'!

If you're goal is to lose pounds, while gaining a bit of toned muscle, you are completely doing the opposite if you're eating NOTHING before bed.

Let me be clear here...

During sleep, you are "fasting" so your body is more than likely low on nutrients since you didn't eat in a few hours. What does it eat? Muscle!

You won't become toned and lean if night after night, your body is using up your muscle to function while you sleep.

How do you combat this?

Let me first say, this isn't some sort of supplement pitch with an affiliate link after where I get a couple bucks for telling you this. Hell, I won't even say a brand name. If you want, you can email me and ask me what I recommend. I want to make clear that I'm telling you something that I know works from experience to help you out as well, I love to help people if I know something works, thus my mood to share a secret :-).

What's the "secret"?

The secret is NOT eating, however, it is getting "muscle preservers" into your system. This doesn't mean calories, it does mean just enough of something to keep your body from eating away your hard earned muscle from resistance training.

The best way to do this that the average gym goer doesn't do it include pill form amino acids before bed. It's one pill, usually between 2,000-4,000 mg. Mine has 2,200 mg in a pill and works fine. These amino acids(or building blocks of protein) preserve your muscle throughout the night while keeping your calories down. Result? Lean muscle, lose fat + pounds.

Downfall?

Yes, these pills are typically HUGE. But it comes in teaspoon liquid too that tastes like sucking on a bunch of coins, but it's completely worth it.

Email me at support@modelchuckryanstrogish.net if you want my preference on brands...I know the good ones to pick from. I don't want to say on here and sound like I'm pitching something, not what this blog is about.

Hope you actually implement this into your program, I'm telling you it works as good as a big little SECRET!

Peace!

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

"Every Action Has a Reaction"

Some of these chapters will correlate to one another. With "Every Action has a Reaction", some references can be made to Chapter 1 and Chapter 3.

I was reading a piece of information recently that was talking about how long it would take to walk to the moon... I know you're interested, but I think it was 9 years for 24 hours, and 20 yrs for 8 hour workdays with sleep.

Anyhow, what is the point of the story!

The point is that no matter how small, you must take some sort of first step,even if tiny, to make progress in anything that you do in life.

Like the subtitle says, "Almost EVERYONE at the gym does action". Let me change that to just EVERYONE. It's not the people at the gym that starts this action process, the people who are far behind are the people at home saying to their friend and family or thinking that they should probably start going to the gym soon.

We aren't going to focus on them, they aren't ready to read this information yet. We are going to focus on the people who started their action, people just like you.

You started your action at some point, which has alot of positive gratification to it. Everything is amazing in the beginning. Everything from a new fire spark from a relationship, new job, new friends, new exercise program, etc. The point of you doing something new that may have a positive outlook is a big endorphine boooster!

This is where exercise and fitness goals are different than the rest of the examples. The excitement doesn't go away because of overuse(sparks die from seeing the partner too much or they are a different person then they were when you first met), it goes away because of FEAR.

Susan Jeffers wrote an amazing book called Feel The Fear...And DO it anyways. I would highly recommend picking it up and reading it for more reasons than one...truly amazing book.

Anyway, the book relates to fitness and this chapter so much in that some people do what they do subconsciously, and use fear as a green light response to push through...not become depressed. While some allow fear to quit or "flight" away from something they think is a failure or bad experience.

You must not only start the action off with a small step, you must not throw rocks on the path when it is already smooth for you.

You must realize that you are powerful and in charge of your body and choices. Taking small steps is not enough, you have to take the necessary steps to figure out how you are going to walk...in other words- Have a specific plan. Each little success you build up turns into confidence, while fear is not fear, it's a signal that you are GROWING.

Reading this information is a great start, contacting your local personal trainer is big step, reading about fitness is great,sharpen your axe before you cut the tree down! As much a possible!

What is the reaction to the original action?

Everything you do from here on out is going to have a reaction. You have taken action, you decided you want to be healthier,lose weight, become lean, feel happier, be sexier. You have also taken more action into reading this all the way through to learn MORE instead of just "beginning your walk to the moon".

What do SO MANY leave out?

Obviously action taken is going to happen with everyone wanting to change their body. But little take note of what causes the REACTION of Results.

Not only is doing the correct exercise and program for your goal important, WHAT and WHEN you do everything else is causing a reaction to the results you get. Like they say in business, don't follow the money....Concentrate on being GREAT at what you do and the money will come.

Don't focus on the way you look yet, focus on doing everything you can correctly and your body will be changed before you know. Just like falling asleep on a road trip. You wake up and you're there, you didn't worry or focus on keeping the car straight and every turn to get there. YOU'RE GOING TO GET THERE. It's just a matter of how fast.
Time for a Nutrition Example-

For example, calories in your diet do not matter by the day, your body functions on total calories by closer to a weeks length. What causes a metabolic rise in your nutrition? Versatility in habits do, these trick your body into guessing what's going to happen, keeping the furnace "hot".

Well, one day you are going to pick out of the week to "cheat". You will eat lots of carbs, drink your pop, whatever to keep your sanity and "sweet tooth" satisfied. The other 6 days, you will be strict on your eating. This technique is very simple, and can sometimes be talked about as complex..it's known as "carb cycling". This is used by bodybuilders to lean up for a show, but can have a great impact on someone just trying to look better and lose weight as well.

Without getting into diet too much here, I will tell you that if you eat oatmeal every morning for breakfast, and cottage cheese before bed, you will already begin to lose weight alone. Try this for a month.

This action by exercising or going to the gym is prepared to react correctly by what you're doing when you're resting until the next session. You are in control!

Failure can't happen, realize that fear is the cause of you thinking it is going to fail. DO NOT concentrate short term, do the reaction talked about here, and the action will be on "Autopilot".

LEARN,LEARN,LEARN, You're Powerful and In charge of getting FAST Results through the REACTION your body gives you by implementing this information.

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer

Chuck Ryan Strogish-Model Blog

Chuck Ryan Strogish-Model Blog

Fitness Model

Personal Trainer