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style & health - antonio interviews certifiedstrength & conditioning coach ryan masters antonio: hey guys! antonio here with realmen real style and today, i've got ryan masters. you guys have heard me talk about his channel,talk about what he does over at the workout corner, so you can go check on his website.he's a certified training and conditioning coach. did i just kill that, ryan? ryan: a little bit, yeah, certified strengthand conditioning specialist, but the same idea. antonio: well, the thing is, guys, is thatwe're here in arizona together. normally, we're on other sides of the county. ryan justmoved out to colorado. i'm in wisconsin, as

you know, but the idea was hey, i got himhere and i think that when it comes down, our bodies are so important when it comesto style. so i've got a number of questions that i havefor ryan and i'm going to go ahead and ask him right now, but ryan, really quick, i'dlike for you to take 30 seconds to tell us a little bit about yourself. actually, youcan take a minute. go ahead and tell us a little bit about yourself and what you doand a little bit more of background info for the people that have never heard of you. ryan: sure! well, i appreciate it. again,it's exciting meeting you in person finally. like you've said, we've been buddies for awhile and it's great to finally meet a person

who does something different about that. yeah, a little bit about me, i've been trainingand working out forever. probably like a lot of guys, i just was never seeing results.i was going to the gym. i was eating healthy and it wasn't until at one point when i wentto the beach -- or i went to the pool actually and i was with a friend, girl friend thati had known for a while, and when i took my shirt off, she was like, "oh, i haven't seenthat before. that wasn't there before," because i had a little bit of a gut. it was kind of tongue-in-cheek, but at thesame time, those are the little zingers that really come and get you. i was just like,okay, no more of that, so i really --

antonio: how old were you at that time? ryan: i was 24 or 25. antonio: 24 or 25? ryan: yeah, so it was about three or fouryears ago. since then, i said, "okay, enough of this working out and eating healthy, butnot seeing results," and i really put my nose to the grind. i went through the books, wentthrough the training, and was able to get the transformation that i finally wanted,the results in terms of working out. and i've been on that kick ever since becausei believe -- my personal philosophy, and hopefully i'm not running out of minutes here, it'sjust that working out for me is not about

looks. it's about the disciplines and thetraining and improving yourself, kind of like what you're talking about, just the imageand the self-confidence that you get from working hard and just putting your nose tothe grind. antonio: well, what i really liked is thatyou focused on those three aspects. you focused on not just exercising, lifting weights andthe whole fitness aspect, but it was also about the rest and it was about the nutrition,and those are things that i don't feel a lot of guys talk about. i see guys in the gymall the time that are huge and they got a big stomach and they've got big arms, butthat's not where i want to be in. i've told you, i'm almost 37 years old now.i noticed that my body is changing, things

are slowing down, my metabolism, so i realizedthat eating healthy is a big component, and i've loved that about your systems and whatyou've got today. you don't just talk about lifting weights. it's also about you needto rest and you need to eat the right food. ryan: right, exactly. it's something i callthe workout trinity, which is as you mentioned, it's food intake, exercise, and rest. it'sone of those things that naturally we think, especially when i first started it, "i wantto work out and get in shape. what do i go to do? i've got to go to the gym and hit theweights." that's just the connection there, so i go to the gym, toss some weights around,and then i'll be in shape. unfortunately, that's not the case at all.as you mentioned, food intake or nutrition

or diet, that is more important in some casesthan the actual exercise. what can really kill guys -- and it's tough for me to seebecause they've got the motivation, they're going to the gym, but because they're missingthe other two elements, they don't see the results. and so, they're like, "it must notbe in the cards for me," or "it's genetics," or "it's just i'm not meant to be in shape"and so they kind of fall off the wagon. antonio: okay. well, for today, one thingi would like to do is i want to talk a little bit about -- i want to spend this time askingyou some questions that i think a lot of the guys have out there. and if they can takesomething from these questions, i think they're going to be able to run with it. we talkedabout how 20% of the information, if they

just act on it, would give them 80% of theresults, the pareto principle. i'm going to ask you a little bit about each,but let's talk about first nutrition and putting things in your body. one of the things youtalk about is a lot of water. why? what's the deal with water and why can't i be suckingdown cokes? what can't i be sucking down coffee all day? why does it have to be water? ryan: water is just like what oil is to anengine on a car. it keeps everything running. that's what water is for our body. it's trickyin the sense that we can be in a state that's semi-dehydrated, so we're still running around,walking around, feeling okay, but when we're semi-dehydrated, our body starts shuttingoff functions such as burning fat or building

muscle, and it's not anything we're goingto feel going from day to day, but when we're fully hydrated, those operations and mechanismsare still running. in terms of when we get into drinking soda,that's when you're doing double damage because you're drinking what's called empty calories,so you're putting all this junk energy into your body. your body has nothing to do withthis, like what am i going to do? you'll go, "well, whatever, i'll just burn the fat…" antonio: i've heard people talk about a gallona day, a gallon and a half a day. ryan: um-hmm. antonio: do you recommend that much water?

ryan: i would go up to a gallon dependingon -- you know, a lot of it is going to depend on your level of exercise. i wouldn't saytomorrow, go start drinking a gallon of water just because i know what you're doing in termsof exercise right now, but if you are seriously hitting the gym a lot and you are seriousabout putting on mass or losing fat, yeah, you want to get up to about a gallon of water. now, that can include juices and fruits andvegetables. you're not necessarily just drinking a straight jug because you get water fromalmost all the food that we eat. that's a common benchmark that you hear. you also hearabout the eight glasses a day. i think that was created forever ago, but we want a littlebit more than that.

antonio: okay, so we've talked about water.let's assume we can debate about green tea and coffee and all this stuff, but guys, startdrinking your water. so when it comes down to foods, can you give me some ideas of foodsthat you cannot go long without? we know tons of things out there are bad for you, cut outpop, cut out what is not really food, but i guess be careful with beer, anything processed. one of my rules in our family is if we don'tknow where it comes from, then i'm not going to feed it to my kids, but can you name justa few foods which if you include these in your diet, you're doing great? ryan: okay. well, an apple a day keeps thedoctor away, so kind of a clichã©, but apple

is a great food. i eat an apple every dayand/or banana. you also want to look at some type of vegetables, leafy vegetable like spinachis good or something dark green like broccoli -- antonio: now, spinach is a great example becauseso many people have iceberg lettuce on their hamburgers, and we simply just replace itwith spinach. we put spinach in our omelets in the morning, which -- you're going to mentioneggs, eggs to me seem like one of the great thing that happened. ryan: yeah, eggs. you've probably heard whenit comes to building muscle, protein is a key ingredient. you want a lot of protein.eggs are the best source of protein because

it is most -- the easiest way to put it isit's easily digested by our body. it's all the protein blocks that we need for the bodyto take and then go start building muscle with. without getting it too complicated, not allproteins are created equal. proteins from soybeans are missing certain elements thatthe body can't just take that protein and start building muscle. it needs to find proteinfrom somewhere else, put them together, and then it's ready to go build the muscle, whereaseggs, it's everything you need right there, so the body takes it and it's ready to buildmuscle, and they're easy to cook. i think another thing is when i look at foods,in addition to being healthy and helping us,

is it easy to cook? can you eat it in differentways? because you don't want to be eating the same thing over and over and get staleand boring, but we've got to keep the human side to this. antonio: i'm a meat-eater. everyone knowsi came from texas. let's talk about meat. what about chicken? ryan: chicken is great. chicken, absolutely.lean meats are good, salmon, fish. salmon is a great fish. it's got fat, but it's healthyfat. antonio: what about things like tilapia, cod?i see a lot of other fish out there. can you go wrong with anything that's fish?

ryan: tilapia is good and then any other fish.i don't know if there's really any fish that you could go wrong per se. chicken, turkeyis good, pork is okay. you just want to watch for the fat, and even with the red meat. redmeat is good, but you want to make sure you're getting lean, not like prime rib. that canbe a lot of fat, so you want to steer clear of that or use that in moderation. antonio: okay, so we've talked about fruits.we've talked about vegetables. we've talked about meats. we've talked about eggs. let'stalk about things that you should avoid. we know the pop. we know the chips, but whatelse should we just stay away from? ryan: let me give you some guidelines. thisis what i use when i'm shopping instead of

saying a particular food because that canreally vary. i share the same belief as you as far as the processed foods. i really believethat leads to a lot of the diseases and cancers that we see later in life because of all thechemicals that are in the food, so one standby rule is when you're shopping, you flip whateveryou're thinking about getting over and you look at the ingredient list. and if you can'tread those ingredients, then you probably shouldn't be eating it. antonio: one thing that we do is we shop onlyon the outside of the grocery. ryan: that's another good one. antonio: so we don't go in the center unlesswe're going to get paper towels or plastic

spoons, but really, if i don't know what animalor where it came from, what plant, i'm not buying it. ryan: right, so those are two good rules touse, guidelines to follow when you're shopping. antonio: another one, if it comes throughyour window, don't eat it when it comes through your car window. ryan: yes. you've got to be careful with those,too. antonio: okay. this is just the tip of theiceberg. obviously, there are entire courses and books written on this, so we're not goingto go too deep in it. let's talk about rest. guys, notice i'm not talking about fitnessyet because these are the things that people

miss on, the nutrition and the fitness, solet's talk about rest. how do you define rest? r8yan: there are a couple of things when itcomes to the rest category of the workout trinity. obviously, you have your straightup rest where you're literally sleeping, so you want to shoot for six to eight hours anight because your body doesn't build muscle when we're in the gym. we're not actuallybuilding muscle; we're tearing our muscles down, and our body builds muscle when we'resleeping. that's when it's literally taking the stuff from the eggs and whatever elseyou eat and putting it on the muscles. so if you're cutting your sleeping time short,well, then you're not going to be getting any bigger. that's a key component, but that'sdirect rest.

there's also indirect rest, which is thisweek, this week we are in arizona. we're running, but i'm not hitting the gym hard, liftinghard. you may have seen me eating some things this morning that other -- antonio: yeah, you had about -- how many wafflesdid you have? ryan: i think i had about seven or eight waffleswith syrup and it was delicious, but this is why we train hard, so that when you areon vacation or when you're on trips, you can rest and play hard, too, and not feel bad.you know, i don't feel guilty about eating those. they were delicious and they were worthit. the last part, another good thing to consideris again, when you're working out a lot, you're

tearing down and you're causing a lot of stressto your body and it's good to get a massage at least once a quarter. nowadays, massagesare popular especially in the states. you can go to massage envy or somewhere for like50 bucks, well worth the money. to say that it's too expensive is just so -- antonio: we see in united states that peopleare always saying, "i don't have time to sleep." they go to bed. they're on facebook until1:00 in the morning. they get up at 6:00 a.m. they do a triple shot of espresso to wakeup. if you're doing this to yourself, is this going to stunt your growth and your developmentof your muscles? ryan: yeah. that's where we're looking at.the kind of stuff that i teach as far as a

big philosophy of mine is we bend our environmentto build our body, and a lot of people, the environment breaks their body and they letthe environment bend and change them, and that's the wrong way to do it. i don't consider myself a bodybuilder at all.that's not how i trained, but if you're trying to just put on muscle, get that spartan look,you have to start taking command and control of your life and changing it to help buildyour body. and so, that type of lifestyle is not going to be conducive to getting it. antonio: what about rest periods between workouts,both weights and between cardio? how does that work?

ryan: this is a very broad brush, so it canreally, really depend based on the training and what your goals are and what you're tryingto accomplish, but generally, you want at least 24 hours to 48 hours between workouts. antonio: so working out seven days a weekis not going to lead to a better body? ryan: yeah, and that's a big misconceptionagain because it kind of makes sense. it's like, "i'll just hit the gym every day thisweek and work out every day and that'll get me results faster." remember, going to thegym does not get you big. it tears down your muscles. so if you're just tearing down yourmuscles all week, what are you doing? you end up in a negative state, with nothing,whereas if you go to the gym, you work hard,

you tear them down, you rest a day, then yougo back the next day and tear it back down again, that's a better cycle to follow thantrying to work out every day. antonio: so in recap, we've talked about gettingenough sleep. we've talked about getting massages, and we've talked about having time betweenworkouts. and the fact that we don't pay attention to rest, it sounds counterintuitive becauserest sounds good. it sounds nice. that's like the gentlest part of this triangle. ryan: right. antonio: all right, so let's jump into it.we're going to talk about five core exercises and some auxiliary ones as well, and we'realso going to talk about compound versus isolation,

lifting. so really quick, what five exercises? i thinkyou mentioned running is a cardio one and you can do elliptical or anything but havinga cardio in there, you say, is really important. ryan: yeah. antonio: so that one we've heard before orit comes down to what works for you, right? ryan: right. some guys have injuries, especiallyi work with a lot of old -- i don't want to say old, but 40 to 60-year-old guys and someof them, there are just parts that just hurts to hit the pavement. in that case, they mightgo ahead and hit the bike, the elliptical, the stairmaster, whatever works for you.

another philosophy is something is betterthan nothing, so maybe you're not doing the perfect cardio, if there is such a thing,but at least you're out there sweating. antonio: and if i'm looking to build musclelike stacks of muscle, i don't want to go beyond 40 minutes on the cardio, right? ryan: right. you want to keep your cardiosessions to under 40 minutes. and just real quick, in case there's any confusion, whenyou're doing separate cardio and weightlifting, we don't do those. you don't want to be doingthose in the same workout. if you're going to the gym, you do your lifting and then anotherday, you do your cardio, or you can do them on the same day, but spaced several hoursapart.

antonio: okay, so if i have 24 hours between,so i'm probably getting two cardio workouts, maybe two weight workouts in a week, and thatwould be probably the most i'd want to do. ryan: well, no. that's four slots, okay? soif that was the case and you're my client and we're trying to put on muscle, i woulddo three gym sessions of lifting and one cardio session because when you're lifting and you'reputting on muscle, you're going to raise your metabolism and you're going to naturally beburning fat throughout the day, which is why i can eat seven waffles. i couldn't do thatevery day, but that's not going to hurt me at all. antonio: okay. so we've talked about the cardiopart. cardio is done. let's get into actually

the core exercises. what do you think aboutsquats? ryan: best, one of the best, best exercise,and it's one of those things that's counterintuitive because you're like, "i don't want big legs.i don't want to train my legs." no. there's a lot of stuff unfortunately that's just counterintuitivewhen it comes to working out, but our body operates as a system. when you're doing squatsand you train with the right rest time and the right number of sets and all this stuffi teach in my muscle growth formula class, that's when your body starts releasing moretestosterone, growth hormone, and you start building more muscle. antonio: right, and another thing about squats,which i've learned recently, is it's compound

exercise, so i don't have to work my abdominalsif i'm doing squats? ryan: yeah. the kinds of squats you thinkjust work the legs, but it's a compound movement. compound movement means it works multiplemuscle groups and squats do hit your legs, your glutes and all that, but they also hityour core. so yeah, they hit your quads, it hits your abs and a little bit of obliques,and really help tighten up your body. antonio: okay. now tell me about the benchpress. ryan: the bench press, this is everyone'sfavorite staple gym exercise, right? so we probably don't have to tell guys, "bench pressis good for you. go and do bench press." antonio: i think it's important to state though.it's one of the five cores. i mean, this is

something that it just needs to be a partof the workout. it works the chest. it works the arms. ryan: shoulders. antonio: shoulders as well. ryan: yeah, exactly. the main reason we stickto the five core exercises is you start getting better at the form because you're doing thosesame exercises. if you're trying something like this crazy muscle confusion and you'redoing new exercises every day, well, how good are you really getting at the technique? theform is very, very important. never sacrifice form for weight when it comes to working out.

antonio: now, let's talk about some -- goback to your experience as a gymnast. what two exercises would you talk about? ryan: there, we'd be looking at dips and pull-ups,two great exercises. again, they're compound and they're body weight exercises. now, acouple of caveats there like if you're a bigger guy and you can't quite do pull-ups yet, hopefullyyour gym has an assisted machine which is where you stand on a bar and it lets you putweight on, and that actually reduces the amount of weight you're lifting, so you can do kindof assisted pull-ups or assisted dips. that's one way to start. for dips, another thing, if they don't havethat, if you have a chair and a bench, you

can put your feet up on the chair and do benchdips like this and this is kind of like a progression to work you up to do regular bodyweight. antonio: now, what about with pull-ups? there'sthe overhand and then there's chin-ups, right? so the difference? ryan: the chin-ups hit your biceps a littlebit more. you can just see like when you pronate versus having it in, they hit your bicepsa little bit more, but they both work your back. again, i prefer chin-ups, but that'sone of those areas where if you're going to do one of them, then that's better than nothing. antonio: so these five core exercises, ifyou focused in on these and you ate well,

you rested well, people are going to be asking,"hey, what kind of workout do you do?" you're going to want to see visible results. ryan: yeah, and your co-workers want to know,"what's your secret, man?" well, there is no secret, but yeah, that's definitely theones to focus on. antonio: i think we talked about this. weget wrapped around the axle. we try to focus in or we want to learn all these differentexercises. we want to know what all these secrets are. at this point, we're trying togather so much information when many of us are just -- we're just lazy. we're just scared.we just need to take action and focus on that 20% and get to the 80% level.

and then when you're at that 80% level, theni think you're in a better position to start asking the questions about muscle confusionand variations in each of the exercises. if you're doing those exercises consistentlyand you're eating right, all of a sudden, you're just going to be in a much better positionand i think most of us are right now. ryan: the important thing again that i teacha lot of my guys is we're learning there's only so much that anybody can teach you. therest, you have to learn just by doing. and because we're talking about the human bodyhere, everyone is different. our moms are right. we're all special and we all reactto things a little bit differently. certain cardio may work better for me thanit does for you. particular foods may affect

you more than they affect me, and no one inthe world could tell you that. no one in the world could tell me that. but when we're takingaction and we have the right systems in place, then we start to learn what affects our bodyand how it affects it, and we can use that to our advantage so we're training a littlebit smarter. antonio: perfect! all right. well, this hasbeen ryan masters. thank you for being a guest here at real men real style. ryan: absolutely! antonio: guys, if you want more information,i've got a link to his youtube channel, the workout corner. any other ways they can findyou online?

ryan: yeah. you could check out the youtubechannel. i'll also email my guides everyday, so you're welcome to download. i have a coupleof free workouts you can get started on at theworkoutcorner.com. just sign up for oneof those to get you started. if you want to jump right into it, there's my muscle growthformula where i kind of break all this stuff out step by step to follow and you can gothrough that as well. antonio: and you've got tons of great, solid,free content right there on the web. guys, one thing i really like about ryan -- again,i'm approaching 40 years of age and your body starts to change. what i really like aboutryan is he has a lot of knowledge for the guys in their 30s, 40s, 50s who are stilllooking to take care of their bodies. you've

got some great information about that. ryan: yeah. and like what we were talkingabout earlier, especially for guys like us and your subscribers, yeah, looks are niceand it's nice to get double-takes from girls or whatever, but it's really more about commandinga greater presence of being able to have more energy throughout the day to hit your tasksharder, wake up ready to go, and just kind of building your world around you. at leastthat's my philosophy and values. fitness is a supplement to support my lifestyle, notto be my lifestyle. antonio: yeah. there's a great book out therethat's called "spark". you guys should check it out. they talk about the relationship ofa healthy body with a healthy mind, and how

actually exercising in a sense makes you smarteror it makes your brain, in a sense, be able to perform at a higher level, which is prettyimportant no matter where you want to be in life. so guys, i will see you in the next video.take care. bye-bye. ryan: bye.