In this episode I deep dive into both free weights and machines. I give you the pros and cons of both and tell you which ones I prefer. I also talk about which is better for my body type and some of my favourites.

 Whether you are experienced in the gym or haven't stepped foot in the gym and are just starting out, this episode will give you a clear idea of what both free weights and machine weights do for your body and the different movement patterns.

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call o this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

 Productivity defines a measure of efficiency of a person. Being productive is a choice, being lazy is a choice, procrastinating is a choice. We all have a choice in how productive we can be. So, in this episode I share tips on what helps me to be the most productive person I can be to allow me to spend time doing the things I love. The most important thing is to schedule in your non negotiable everyday so that you can be the most productive you! Listen in to find out what mine are!

Hope you enjoy :D

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call o this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

In this episode I talk about 6 pillars to incorporate into your life to live a longer, happier and fulfilled life. If you use these strategies in life you will not only look and feel healthy but you will add years onto your life and massively reduce your risk of getting diseases like heart disease, diabetes and cancer.

Podcast Topics:

1. Realtionships + Sex

2. Healthy Body Fat Percentage

3. The Importance of eating Whole Foods

4. Reducing Stress 

5. Optimising Sleep

6. Hot + Cold Therapy

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call o this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

Free meals can really help you boost your fat-loss results as appose to hinder them. When properly integrated they provide physical & psychological benefits. They keep you from restricting yourself and make them irresistible urges way easier to handle. With FREE meals you will have better appetite suppression, higher energy expenditure and your performance in the gym will improve massively from the glycogen replenishment.

Life is for living so its good to have structured free meals in your plan. Hope you enjoy :D

DAVID LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call on this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

You can't supplement a bad diet. Nutrition needs to be right from the get go and then that's were supplements come in. In this episode I go through the basics, supplements that won't break the bank and the supplements that I use myself on a daily basis and the DRF program. Supplements are great for convince and to give you that extra 2-3%. 

Hope you enjoy! :D

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call on this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

Are you doing all the right things and not seeing results? Are you eating right and training hard and not seeing any progress?

One huge factor that hinders fat-loss is stress! We need to cope with stress better and be proactive individuals not reactive, not dealing with the stressors in life and holding it inside could be the reason you have hit a plateau.

In this episode I deep dive into stress how it affects our fat loss and how to deal with it to become the best version of yourself! I really enjoyed this receding this episode even though I had to record it twice! You will know what I mean when you listen! :) 

Enjoy :D

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call on this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

In this episode I deep dive into how I program for fat loss. I explain the most efficient, effective way to burn fat and tone up:

1. Getting clear on your goal: You can't hit a target you can't see so get clear on it.

2. Add resistance training: If you want to burn fat but also improve your body composition then adding some form of weight training is key.

3. Create a structure: Mixed training= Mixed results.

4. No distractions: You won't get results if your workout isn't intense so no distractions.

5. Track your progress: If your wondering why you have hit a plateau it's because you're not tracking your progress.

DAVIDS LINKS:

Online coaching: DRF ONLINE PROGRAM book a free strategy call on this link:

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

In this episode I deep dive into training and nutrition around your menstrual cycle.

Do you struggle with fatigue or how to feed yourself in the different phases of your cycle?

Do you know when and how you should train around your cycle? 

If you struggle with any of the above, this episode is for you. In this episode I talk about the 4 different phases of your cycle and how you should fuel & train at these different stages! Not to be missed if you are unsure about any of these areas, enjoy! :)

DAVIDS LINKS: 

Online Training: DRF ONLINE PROGRAM book a free strategy call using this link: 

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/

What are the biggest nutrition mistakes you need to avoid when it comes to Fat loss?

I cover my top 6 in this episode of the podcast:

1. Not Eating Enough.

2. Food Is Not "Good" or "Bad"

3. Meal Times Do Not Matter (when It comes to fat-loss)

4. Do Not Go On The Latest Fad Diet!!

5. Supplements Before Nutrition? Really??

6. People Do Not Eat Enough Protein. (It will help if you are trying to lose fat ;) )

DAVIDS LINKS:

Online training: DRF ONLINE PROGRAM book a free strategy call using this link: 

https://davidryan244.typeform.com/to/CEGQdgGN

Instagram: https://www.instagram.com/davidryan.fitness/

Facebook: https://www.facebook.com/david.ryan.336

LinkedIn: https://www.linkedin.com/in/david-ryan-fitness-577baa1ba/