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Ted Ryce

@ted_ryce

Aug 14, 2023 • 8 tweets • 3 min read • Read on X

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You're never too old to get fit.

But most people don’t know where to start.

I've spent 25 years studying the top 1% of trainers in the fitness industry.

Here are 5 powerful exercises to help you lose fat (even if you're over 40):

The easiest way to work your upper back:

Cable X rows.

Why are Cable X rows so powerful?

They:
•Enhance Grip
•Strengthen Back
•Improve Posture
•Shoulder Stability
•Core Engagement

Use a mat to protect your knees.

How to work your shoulders (like an olympic weightlifter):

The Arnold dumbbell press

•Rotate Delts
•Boost Flexibility
•Develops Shoulders

The Arnold dumbbell press is powerful because it combines rotation and pressing.

Which grows shoulders fast.

Give me 3 minutes & I’ll show how to do the perfect push up.

Why is it perfect?

The elevated push up:
•Engages Core
•Strengthens Pecs
•Improves Stability

The elevated push-up extends range, which boosts muscle activation and stretch

The result?

Fast chest and core growth

The most effective back workout:

Lat Pull downs.

The benefits:
•Engages Biceps
•Strengthens Back
•Improves Posture

The pull-down is powerful because it targets large latissimus dorsi muscles

This gives you a wider back and grows other muscles for upper body development.

One of the most powerful lower body exercises:

The goblet squat.

•The benefits:
•Leg Strength
•Core Activation
•Full-body Engagement

The goblet squat is powerful because it combines lower body strength training with core stabilization.

If you’re an entrepreneur or high-achiever looking to:

• Lose 20 lbs of fat
• Gain 5-10 lbs or muscle
• Boost your energy level

In 3 hours a week without a strict diet.

Interested?

DM me and let’s chat

https://twitter.com/ted_ryce/status/1626265656600547328

Check out how my client Dan lost 40 lbs in 5 months:

https://twitter.com/ted_ryce/status/1626265656600547328

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More from @ted_ryce

Ted Ryce

@ted_ryce

Apr 30

In 2016, I herniated a disc in my lower back.

Doctors told me surgery was the only solution.

I said, ‘No thanks,’ and found a better way.

Here are the 7 exercises I used to fix my back and stay pain-free (no surgery required):

Back pain is often caused by poor mobility, weak core muscles, or imbalances in your movement patterns.

This 7-exercise routine addresses all three:

🔹 Mobility first
🔹 Core stability next
🔹 Strengthening to finish

Let’s break it down👇

1. Dynamic Couch Stretch

Improves hip mobility.

🟢 Place one foot on a couch or bench behind you, the other in front. Lean forward slightly, keeping your torso upright.

Do 1-2 sets of 10 reps per side.

Read 11 tweets

Ted Ryce

@ted_ryce

Mar 29

I’ve spent 45,000+ hours training high performers.

Most of them struggle with mobility.

But it’s not rocket science. People just don’t where to start.

Here are 7 exercises to get a larger range of motion (even if you’re stuck at a desk):

If you sit all day…

Then you need to counteract that tightness:

1/ The Dynamic Couch Stretch does just that by targeting your hip flexors and quadriceps.

Get started with this:

1. Start in a lunge position with your back foot elevated on a chair or couch.

2. Slide your back foot up the wall, keeping your back knee on the ground.

3.Squeeze your glutes and push your hips forward.

4. Hold for 2-3 seconds, then release and repeat for 10-15 reps.

Don’t let your lower back too much.

And keep a neutral spine throughout the movement.

Learn the single best exercise for loosening tight inner thighs:

2/ The Adductor Rock

This can enhance your hip mobility and stability with just a few simple moves.

Let me explain…

1. Start in a modified quadruped position with one leg extended to the side.

2. Slowly rock your hips back, feeling a stretch in your inner thigh.

3. Hold for 1-3 seconds, then return to the starting position.

4. Repeat for 8-10 reps on each side.

Avoid this at all costs:

Causing pain in your joints.

Read 11 tweets

Ted Ryce

@ted_ryce

Mar 25

How to get huge muscles in less than 3 months:

Use the right exercises.

But most people mess this up and get hurt.

So here is a mega post with every exercise you need for every body part (bookmark this):

The only arm workout you need:

Great Guns Routine

Bench Press
Weighted pull-up
Dips
Dumbbell bicep curls

Sets: 2-4
Reps: 6-15

Great Guns Routine continued:

Cable tricep extensions
Hammer curls
Farmers walk

Sets: 2-4
Reps: 6-15

Read 16 tweets

Ted Ryce

@ted_ryce

Mar 17

25 health cheat codes everyone should know:

1. You’re not too old, and it’s not too late.

In my 30s, I rebuilt my health after injuries.

In my 40s, I started training for my black belt in BJJ.

The only deadline is the one you set for yourself.

2. Nobody is coming to save you. Your life and your health are 100% your responsibility.

This was the hardest lesson I ever learned.

If you want change, it’s on you to make it happen. Not your wife or your friends or even your kids.

Stop waiting for permission or "the perfect time".

3. Physical strength builds mental strength.

Every time I’ve been knocked down in life, exercise gave me the resilience to get back up.

Build your body; it will save your mind.

Read 26 tweets

Ted Ryce

@ted_ryce

Mar 12

The workout most people mess up:

Abs.

I’ve had 6-pack at age 47.

Here are the only 5 ab exercises you need (bookmark this):

You think crunches are good? Think again!

1. Weighted ball crunches strengthen your core.

And core stability is crucial for overall fitness.

How to perform:

- Use a weighted medicine ball.
- Perform slow, controlled crunches.
- Aim for 10-12 reps per set.

Dive into these to enhance core power.

2. Hanging knee raises are perfect for your lower abs.

If ignored, you risk weak core muscles.

- Hang from a pull-up bar.
- Raise your knees to your chest.
- Keep the movement steady.

Remember:

Focus on form to maximize benefits.

Read 9 tweets

Ted Ryce

@ted_ryce

Feb 24

You’ve been lied to about VO₂ max training.

Everyone swears by the Norwegian 4x4 protocol.

But most people quit because it’s miserable.

Science shows a better way...one that keeps you at peak VO₂ max longer with less suffering.

Here’s what you need to know: (bookmark this)

What is VO₂ Max?

VO₂ max is your body’s ability to use oxygen efficiently during exercise.

The higher it is, the longer you live.

Here’s how you stack up:

Why the Norwegian Protocol Falls Short:

The Norwegian 4x4 method is popular for increasing VO₂ max.
But most people quit after a few weeks because:

It’s too brutal
It’s not enjoyable
It doesn’t maximize time at peak VO₂ max

There’s a better way—and it’s backed by research.

Read 8 tweets

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