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209: 6 Fitness Secrets To Get Bigger, Leaner And Stronger

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. 


  1. 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


  1. 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


  1. Choose the best exercise for size and strength

  • Squats
  • Deadlift
  • Pulling
  • Pushing
  • Side Leg
  • Core
  • Carry


  1. 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


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


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


  1. 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.


  1. Focus on Recovery

  • Training doesn’t make you stronger, recovery does
  • Factors that affect recovery: Sleep, Nutrition & Stress Management


Thanks for Listening!

Thanks so much for joining us again this week. Have some feedback you’d like to share? Leave a note in the comment section below!
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If you have any questions (or would like answers to hear previously submitted voicemail questions!), head on over to the ASK TED section.

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Until next time!


Ted Ryce is a high-performance coach, celebrity trainer, and a longevity evangelist. A leading fitness professional for over 24 years in the Miami Beach area, who has worked with celebrities like Sir Richard Branson, Rick Martin, Robert Downey, Jr., and hundreads of CEOs of multimillion-dollar companies. In addition to his fitness career, Ryce is the host of the top-rated podcast called Legendary Life, which helps men and women reclaim their health, and create the body and life they deserve.

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