Week 4 Update

 

Results only happen like this when you put all of the pieces together. Cardio and Weights have to be equal and intense. You cant just do one or the other. I keep my heart rate high and work as hard as I can. I have as little cheating as i can on my food.  With the exception of this past weekend which was subpar, my normal cheat day is a cheat meal with dessert. Its about having the mental toughness to say no to things that aren’t making you better!

For my workout i have been doing a lot of Kettlebell circuits. 5 to 8 exercises complated as quickly as explosively as possible. But as all my clients know, I have been doing the same things that I have all my clients do day in and day out. These results happen by design!

Keep up with me and my day to day on Facebook and Twiiter for updates on my blog posts and articles. If you are in the Oklahoma City area and you are looking for results like these call me at 365-0607 or email me at RyanDobbs1@gmail.com!

Yours in fitness!

OKC is the 8th fattest city in America!

http://www.mensfitness.com/city_rankings/446

Ok all, lets get real about a couple of things. I have just recently moved from Colorado Springs (Americas Fittest City) to Oklahoma City (8th Fattest) and I am here to give you a slap in the face!

There are more gyms in OKC than in Colorado Springs! I know because I opened most of them up in both cities!

There are plenty of parks, trails and outdoor areas in both. I wont argue that the scenery in better in Colorado but seriously people. I used to drive to the gym in Colorado Springs everyday and pass a girl running in the snow EVERYDAY in shorts! Her legs were bright red and she waved to me everyday! There are no excuses in OKC!

These statistics in this article are gross. 28% of adults are clinically obese. 67% of people dont eat their fruits and vegetables, Why? People are 30% less likely to jog or bike.

Only 12% of people have a gym membership. That is 29% less than average and gets OKC a 4th worst in the list.

I am here to tell you that YOU need to get to get focused. If you need help losing weight or need advice on what gym would best fit your needs, comment on this post and I’ll get back to you personally.

Otherwise, lets get moving OKC!

Yours in fitness, not fattness!

Ryan Dobbs
405-365-0607

Week 2 Day 1

Looking great, Feeling great! Stay Posted!

Time for a transformation!!!

For those of you who are keeping track we are 22 weeks into our pregnancy, and our daughter Rylee Claire Dobbs will be here in about 16 weeks! Isn’t that convenient that its just long enough for a transformation!

I know its hard for some people to understand that even Personal Trainers struggle with their weight, but its true! I have always been a big guy, and if I don’t watch my food I am a huge guy! And I’ll be upfront that here lately I have not been the best.

So here’s the deal. December 28th is day 1 week 1. My goal is to be 195 to 200 and be about 7 to 8 percent. That puts my weight loss at 35 pounds in 16 weeks.

I’ll be working out 6 days a week on a three day split, working the whole body twice a week with rest on Sunday. Short rest between supersets and triple sets keeping my resistance training sessions to 30 or 45 minutes followed by 30 to 45 minutes of cardio immediately after. Cardio is moderate intensity (70 to 80%).

As far as nutrition, I will be taking in between 6 and 7 meals. 45% protein, 35% carbs, 20% fats. No more than 30% meal replacements ( 2 shakes) and using a carb funnel throughout the day.

I’m going to use this blog to keep records of progress and of hurdles that I have to overcome during a transformation like this. The goal being fit and lean by the time my baby is born, and having good habits to share with my wife as she gets back into pre-baby shape asap (her words).

Here’s to being ripped in the new year!!!