body

Four Minutes to a More Fit and Healthy Body

Wednesday, October 29, 2008 by: Kevin Gianni
Tags: physical fitness, health news, Natural News

eTrust Pro Certified

Delicious Pin It
(NaturalNews) This interview is an excerpt from Kevin Gianni's Fountain of Youth Summit, which can be found at http://fountainofyouthworldsummit.com. In this excerpt, Ryan Lee shares what's in his four minute work out.

The Fountain of Youth World Summit with Ryan Lee, fitness profession, the founder of Prograde Nutrition and fitness sites Sports Specific and Work Out Pass.

Kevin: Okay. Let's talk about the four minutes. What's included in the four minute workout? I mean it seems even to a lot of people out there that four minutes just doesn't seem like enough.

Ryan: Yeah. You know, it's funny because people do say that. They say how much, how hard, is four minutes? And I speak at some big fitness conferences and there was one about a year ago where I put people through these workouts, you know high level fitness professionals. And I said, okay I'm going to give you guys a little sample. Let's do two minutes of it and they were floored. A lot of them couldn't even finish it. If you think about it like this, okay, if you want to run a mile, you know, the best milers in the world run a mile at about 4 minutes, right? 3 minutes and 58 seconds. Are you telling me that if you run a mile in four minutes you're not getting a good workout? Like four minutes doesn't sound like a lot but it is tough. When you were doing my strength exercises for 20 seconds as hard as you can and as many reps as you can and then you only rest for 10 and then you've got to do it again and you rest and do it for 8, you know. I could floor the best athletes in the world with depending on how intense I want to take it, depending on the exercise I choose. If I'm choosing real full body intense and, you know, as they get more fit you could just load up more weight and more resistance. You know, I know well over a hundred ways to do a push-up, you know, between a regular push up, a one-handed push up, a one hand, one leg push-up. You know, push up with two legs on the ball, one leg on the ball, two legs on the ball, one hand, two legs on the ball and one hand on the ball, you know.

So there's so many ways you could progress and change just one exercise to make it more difficult as you get stronger. So I'm not saying that for the rest of your life all you need to do are these four minute workouts but it's definitely a great thing to add into your routines and I've gone like a month or so that these are the only type of workouts I'll do or I'll cycle them into different workouts but I think that you'd be surprised how much of a workout you can get. And then as you get more fit you can do a couple of them. I was working up to three of these four-minute workouts a day. Sometimes I would do one or two in the morning and then I'd do one in the afternoon or one at night or you could do one in the morning, one in the afternoon and one at night.

Kevin: Yeah. This sounds like an awesome solution for people who are busy. I'm sure that's one of the reasons why you put this together. What does an average week look like if you're doing this type of program?

Ryan: The average week, you know what I like to do is try to maybe just do some straight training three times a week and rest the other two or some aerobic training. That was in the past. I like to personally try to do these workouts five days a week.

Kevin: Okay.

Ryan: But what you can do is if you're feeling a little burnt out, you know, you could maybe do the strength exercises like a Monday, Wednesday, Friday and Tuesday, Thursday stay with the same interval with the 20 on, 10 off but choose more, you know, anaerobic-type exercises; so maybe sprinting. So you'll sprint for 20 seconds, you rest for 10, sprint for 20, and then rest for 10, especially if you want to get into the fat burning mode.

Kevin: Right.

Ryan: Or jump rope, or jumping jacks, or mounting climbing or things like that; or a stationary bike. It's hard to do on a treadmill because by the time you start unless it's a manual treadmill where you're powering the treadmill but on a typical motorized treadmill by the time you get it up to full sprint, you know, on the treadmill they usually go up to 12, maybe 15 miles an hour. It takes like 8 seconds or 10 seconds. By the time you get up there you're up there for 10 and then you've got to lower it again. So it doesn't really work on a treadmill. When I used to go to the gym, a typical gym, what I used to do is go into the aerobics room. I would get one of those resistance bands that most gyms have or bungee cords and I would tie it around a pole and make a big loop and then tie the other part around my waste and I would literally sprint in place.

Kevin: Okay.

Ryan: And do my intervals and watch the clock as I did them. And people probably thought I was insane. Like okay, we have these treadmills, and treadmills with built in fans and we have ESPN and you can watch all this stuff. I'm like, nah, that's all right. And you know what? I looked better than everyone who was on the treadmills for an hour. They'd be just sweating their butt off and they'd look terrible.

Kevin: So the intervals that you're talking about are 20 seconds on, 10 seconds off. What are some of the exercises? I know you ran over some. I mean does this need any equipment?

Ryan: No, no. Actually I did one DVD where it's all body weight.

Kevin: Okay.

Ryan: I have ten different workouts. It's all purely body weight. You don't need any equipment. You can always, obviously, if you have some equipment all you need are a simple pair of dumbbells. You can use I love kettlebells too. I don't talk too much about kettle bells just because most people don't have them yet. So I want to at least teach them the system using body weight because everyone can find a pair of dumbbells. Just go to any sporting goods store and get a cheap pair of the gray, you know, metal dumbbells. They're called hex dumbbells. They're probably about $0.50 a pound. So you guys can go get those. Start off light. Maybe if a female maybe start off with like a five pound set because you're like, oh five pounds is nothing but when you start doing these exercises if you're doing thrusters, and renegade rows and all these kinds of things five pounds starts to feel very heavy by about the sixth round.

Kevin: Sure.

Ryan: And the guys maybe start off with a ten or fifteen. You can always go up in weight.

Kevin: Yeah, guys will think that's pretty light. I mean what can you tell them?

Ryan: Oh, my god. I challenge anyone to do dumbbell thrusters with 20 pounds for a full four minutes. Within 20 second I'll tell...

Kevin: What is a dumbbell thruster just so they'll know?

Ryan: Okay, a dumbbell thruster okay, imaging you're standing up right now and now you have the dumbbells in each hand. And now bend your elbows and put your hands like on your shoulders, almost like you're about to do like just a regular standing shoulder press. And now what I want you to do is quickly you go down to a full squat position and with the dumbbells still staying on your shoulders. So you come down with a squat, the dumbbells still on your shoulders. As you come up from the squat explosively you raise your hands above your head like you're doing a shoulder press.

Kevin: Okay.

Ryan: And then you repeat and as you come down the squat you lower it to your shoulders. So it's almost like a squat press and you do those as fast and as many as you can in 20 seconds, rest for 10 second and repeat that for 8 full.

Kevin: So there's a challenge out there for guys, four minutes? Holy cow.

Ryan: Yeah, you do it for eight full rounds. So it's four minutes total, 20 seconds on, 10 seconds off. I challenge you. Go 20 pounds, go 25 pounds and you'll see how quickly you can be humbled. I've worked up to like I've done them with 35 pounds. It is brutal.

Kevin: Why don't you give the sample of if you can take us through one or two of maybe your favorite four-minute workouts quick.

Ryan: Okay. There's literally thousands of them but I'll just try to give you a couple. Let me give one for people who are beginners. So if you haven't worked out before and you're a little intimidated here's just a really simple beginner workout that will kind of work every body part. Okay, so maybe we'll start off let's do an upper body pushing exercise. So we'll do some type of pushup movement and if you're a beginning and you're like oh, my god I can't even do one pushup. Start off with a wall push up so you keep your body straight and you just find a wall, a little bit of an angle and you just pushups against the wall. Again, as many as you can, so let's just say 15 seconds and then you take a 15 second rest. The next exercise we'll break it up and let's do a lower body and we'll go with just a regular wall squat where you know you put your back against the wall, keep your feet about two or three feet in front of the wall and then you just slide down, slide down the wall, slide back up. Go down to about parallel positioned so your thighs are parallel to the floor and slide yourself back up against the wall. And again 15 second on and 15 seconds off.

And now let's get back to an upper body. Let's do an upper body pull. If you have resistance bands you could just do a regular standing row or if you have a pull up bar, some way to modify it you could do a modified pull up, which is a pull up basically on an angle so you're laying down lower. If you're at a gym a good machine for this is a Smith machine. The Smith machine are those barbells that are like attached to a lever that just go up and down in a fixed position so you lower that to a lower position and it's almost like you're doing almost like a reverse bench press if you think of it like that. Pull yourself up; pull yourself down, 15 on, 15 off. And then we could finish up with, let's say, a core-type movement, maybe just a basic crunch or a basic bicycle crunch. So that's four exercises right there.

To read the rest of this transcript as well as access more information by health experts on abundance, optimum health, and longevity just like Ryan Lee, please visit http://fountainofyouthworldsummit.com .

About the author

Kevin Gianni is a health advocate, author and speaker. He has helped thousands of people in over 85 countries learn how to take control of their health--and keep it. To view his popular internet TV Show "The Renegade Health Show" (and get a free gift!) with commentary on natural health issues, vegan and raw food diets, holistic nutrition and more click here.


His book, "The Busy Person's Fitness Solution," is a step-by-step guide to optimum health for the time and energy-strapped. To find out more about abundance, optimum health and self motivation click here... or you're interested in the vegan and raw food diet and cutting edge holistic nutrition click here. For access to free interviews, downloads and a complete bodyweight exercise archive visit www.LiveAwesome.com.

Get breaking news alerts on GMOs, fluoride, superfoods, natural cures and more...
Join over four million monthly readers. Email privacy 100% protected. Unsubscribe at any time.


Have comments on this article? Post them here:

comments powered by Disqus

Take Action: Support NaturalNews.com

Email this article to a friend

Permalink to this article:

Reprinting this article: Non-commercial use OK, cite NaturalNews.com with clickable link.

Embed article link: (copy HTML code below):
Most Popular
Today | Week | Month | Year

See all Top Headlines...



GET SHOW DETAILS
+ a FREE GIFT

Now Available at ShopNaturalNews.com

O3 Essentials OraJuvenate™
A powerful, cleansing dental cream for maximum oral/dental health.
New Cancer Solutions
Over 3 hours of content covering today’s best cancer tests, how to kill cancer cells and the best diets and exercise routines.
Freeze-Dried 100% Organic Whole Corn
Our freeze-drying method preserves taste, texture and nutrients better than any other food preservation method ever invented.
Fenix TK35 Flashlight
Tough, waterproof, extremely bright and it’s touted to throw an 800+ lumen beam more than 1,000 feet into the night.
Inca Treasure Smoothie Pack
This pack of our four most popular superfoods from South America is the perfect combo pack for smoothie lovers.
Pink Himalayan Salt
This salt delivers significant levels of magnesium, zinc and selenium, with trace levels of dozens of other elements.
Pinhole Glasses - Aviator Style
Pinhole glasses are becoming famous for helping people improve their vision without the risks of laser surgery.
Oxy-Rich Facial Serum
O3 Essentials Jojoba Oxy-Rich Facial Serum is cellular nourishment for your skin. Helps smooth fine lines while enhancing tissue elasticity.
Freeze-Dried 100% Blackberry Halves
Our freeze-dried blackberry halves are grown in Serbia under strict organic standards.

Also on NaturalNews:

Health Ranger Videos
Activist music
CounterThink Cartoons
Food documentaries
FREE Special Reports
Podcasts
Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

Most Popular Stories

Flu shot kills 19-year-old, but vaccine industry still has total immunity against lawsuits
Here's a nutty fact: Eating more tree nuts lowers the risk of all-cause death by up to 20 percent
Six important facts you're not being told about lost Malaysia Airlines Flight 370
Malaysia Airlines Flight 370 now clearly a government cover-up: All evidence contradicts official story
10 other companies that use the same Subway yoga mat chemical in their buns
BLM fracking racket exposed! Armed siege and cattle theft from Bundy ranch really about fracking leases
High-dose vitamin C injections shown to annihilate cancer
U.S. treating meat with ammonia, bleach and antibiotics to kill the '24-hour sickness'
USDA to allow U.S. to be overrun with contaminated chicken from China
Vaccine fraud exposed: Measles and mumps making a huge comeback because vaccines are designed to fail, say Merck virologists
Battle for humanity nearly lost: global food supply deliberately engineered to end life, not nourish it
Diet soda, aspartame linked to premature deaths in women

25 Amazing Facts About Food

This FREE downloadable report unveils a collection of astonishing and little-known facts about the food we eat very day. Click here to read it now...

 

Resveratrol and its Effects on Human Health and Longevity - Myth or Miracle.

Unlock the secrets of cellular health with the "miracle" nutrient Resveratrol Click here to read it now...

 

Nutrition Can Save America

FREE online report shows how we can save America through a nutrition health care revolution. "Eating healthy is patriotic!" Click here to read it now...

The Healing Power of Sunlight and Vitamin D

In this exclusive interview, Dr. Michael Holick reveals fascinating facts on how vitamin D is created and used in the human body to ward off chronic diseases like cancer, osteoporosis, mental disorders and more. Click here to read it now...

Vaccines: Get the Full Story

The International Medical Council on Vaccination has released, exclusively through NaturalNews.com, a groundbreaking document containing the signatures of physicians, brain surgeons and professors, all of which have signed on to a document stating that vaccines pose a significant risk of harm to the health of children. Click here to read it now...

Health Ranger Storable Organics

GMO-free, chemical-free foods and superfoods for long-term storage and preparedness. See selection at www.StorableOrganics.com



Recommended Resources On:

Natural News trends
Health Ranger news
Natural News GMOs
Mike Adams tracker
Natural News photos
Natural News Global
Natural News in focus
Natural News connect
Natural News shocking stories
Natural News radar
GMOs
Quackwatch
Vaccines
Health freedom
Dr. Paul Offit

This site is part of the Natural News Network © 2014 All Rights Reserved. Privacy | Terms All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing International, LTD. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Truth Publishing assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published here. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

eTrust Pro Certified Android app on Google Play

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of NaturalNews.com, the internet's No. 1 natural health news site. (Source: Alexa.com)

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.