The Jay Ferruggia Show

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Fitness
**The Jay Ferruggia Show**

If you’re a high-achieving man over 40, who wants to get ripped, build muscle and be fully optimized, this is the premier show for you.

Known as “The Transformation King”, Jay Ferruggia has over 30 years experience in the fitness industry. He’s a trusted advisor to WWE, UFC, MLB, NFL, LiveStrong, Schwarzenegger, and Fortune 500 companies. And there’s no one better at helping midlife men make identity-changing transformations.

You’ll learn simple, cutting-edge strategies that will help you finally build the body you want… and keep it for life.

Latest Episodes:

#94: Optimizing Your Carb Intake Apr 26, 2016

Show notes

In this Q&A episode, I answer your questions and discuss topics like...

0:11: Why is the podcast title back to "Renegade Radio?"

4:02: What happened when I grabbed Jay-Z's chain?

5:16: Reminiscing about my days in the NYC club scene

6:51: What music am I currently listening to?

8:21: The aftermath of a 24 year old girl calling my business decisions "unprofessional"

12:35: What is the most important muscle group to stretch for better squats?

13:50: Exercises to avoid when you're dealing with elbow pain

18:11: What are the go-to spots on an LA vacation?

22:49: My 8 minute rant on carbs

30:19: What should I do to keep my shoulders healthy on off days?

31:18: How to get establish a relationship with a lifelong mentor

39:07: The Renegade Guide To Bigger Shoulders

41:32: How should you train if you have a night of shitty sleep?

43:59: What does my lower body training look like?

48:00: How to get brutally strong without sacrificing size gains

51:56: Why does your sleep fall apart when you train hard?

If you want to know more about the training tips I cover in this article, check out these two articles:

http://jasonferruggia.com/muscle-building-diet/

http://jasonferruggia.com/how-to-build-big-shoulders/

This episode is brought to you by Renegade Roasting Co. This is the ultimate pre workout drink to fuel your training and increase your performance. Every bag purchased provides one person with clean water for two years. Go to RenegadeRoastingCo.com now for the best tasting coffee anywhere.

Use the coupon code JFS for 25% off your first order.

Thank you for listening.

#93: The Cure For "Skinny-Fat," Squats, & Becoming a Great Coach Apr 19, 2016

Show notes

I'm back behind the mic, flying solo and answering your questions on topics including...

0:35: Announcing the winners of last week's Perfect Day Formula giveaway

2:32: Life lessons from Kobe Bryant including the need for discipline and a routine

6:25: The game I'm bringing on Snapchat (Find me with the name JasonFerruggia

7:22: Rack deadlifts vs block pulls plus some other ways to make deadlifts better

9:19: How to squat for maximum quad size

12:12: How to tweak your training and nutrition if you work the night shift

15:11: Changing up your hardcore training program as you get older

17:26: How to change your rep ranges as you get stronger

18:42: Are face pulls a good exercise?

19:33: Should you rebound out of the bottom of exercises or control the weight down slowly?

21:08: What to do if you get light headed in workouts

22:52: How women can get strong and jacked

25:12: Who you need exercise variety, even if you powerlift or olympic lift

29:54: Coaching tips for fitness professionals

34:22: Can you build big legs with just bodyweight exercises?

35:58: How to get lean without looking like scrawny maggot

38:09: The best supplement out there

39:23: Incline bench press or grow a handle bar mustache? How does a man decide

Thank you for listening.

#92: Real World Self Defense w/ Tim Larkin Apr 12, 2016

Show notes

Tim Larkin is the world's leader in self defense and has worked with some of the most lethal humans on the planet, from Navy SEALs and military special forces to prison inmates and gang members.

Today, he is here to transform your views on self-defense, violence, and martial arts training.

We discuss...

0:36: Tim tells his story of hanging with Navy SEALs and changing career paths into self protection

6:22: Tim talks about the transition to hand-to-hand combat in the U.S. military and his first exposure to the training style he would study for the rest of his life

17:48: The core principles of Tim’s Target Focus Training

20:18: The most important end goal in a self-defense situation

25:59: What types of aggression can you avoid and which ones do you have to get involved in?

27:23: How to prepare for the unknown aspects of self-defense

28:58: The difference between real violence and combat sports

29:51: “I need you learning how to tear apart the human body in a methodical way”

32:21: Why a lack of training makes people more violent

36:56: Why UFC and MMA don’t prepare you for real world situations

40:03: Self defense lessons from prison inmates and the world’s most dangerous gang members

48:49: What are the warnings signs of violence?

51:14: Tim gives a personal example how he handles potentially violent situations

54:10: “The 3 Day Test” and how you can decide whether or not to engage in an aggression

55:20: “I treat everyone like they are 6 seconds away from going on a shooting spree”

58:09: Why women MUST train in self defense

1:01:25: What happened when Tony Robbins went through Tim’s courses

1:05:10: Tim talks meditation, daily habits for success, and his favorite books

1:12:59: What lessons has Tim learned in building his own business?

1:15:45: Tim walks you through his day to day life and long term goals

For more from Tim, check out his website at www.TimLarkin.com

Learn more about his Target Focus Training at http://www.targetfocustraining.com/

Finally, you can find him on Twitter and Instagram @TFTTimLarkin

Ep. 91: How To Do What You Love And Get Paid For It w/ Chris Guillebeau Apr 05, 2016

Show notes

In this episode, New York Times best-selling author Chris Guillebeau returns to the show to discuss his new book Born For This and teach you how to unlock a life of financial freedom and ultimate fulfillment.

We discuss….

0:22: Chris recaps his remarkable trip to every country in the world.

2:54: Chris outlines how he sets (and achieves) his goals

4:32: One rule to follow that will keep you on track with where you spend your time

8:02: When is it time to change your goals?

9:07: Chris’s daily routine

13:03: The “Joy-Money-Flow” formula and achieving financial success with life satisfaction.

15:58: How to determine if your side hustle is worth pursuing (and how to start one if you want to).

20:41: Why specialization is hugely overrated and finding a niche may be the worst thing you can do.

25:08: How to leverage your worth with specific actions and skills, whether you’re self-employed or not.

28:16: Financial tips to make a little bit of money go a long way.

29:27: How to get your message into the world in 2016

31:52: How to be a “Do It Yourself Rockstar” on social media

33:54: Life coaching from Jay-Z

36:13: Chris’ recent travel adventures living in an apartment in the sky

37:22: Chris and I talk music and our recent good reads

If you want more from Chris, be sure to check out his website www.ChrisGuillebeau.com and get his new book Born For This at www.BornForThisBook.com

You can find him on Twitter @ChrisGuillebeau, Instagram (@193countries) and Facebook atwww.facebook.com/chrisguillebeau

This episode is also brought to you by Renegade Roasting Co. This is the ultimate pre workout drink to fuel your training and increase your performance. Every bag purchased provides one person with clean water for two years. Go to RenegadeRoastingCo.com now for the best tasting coffee anywhere.

Use the coupon code JFS for 25% off your first order.

Thank you for listening.

#90- Triceps n Trap specialization + The Fast Fat Loss Plan Mar 29, 2016

Show notes

In this Q&A Episode I answer your questions on building muscle, getting ripped, and doing it all without leading an obsessive, neurotic lifestyle. Today's topics include...

1:22: Recap of this year's Fitness Business Summit

3:10: Lessons on networking and forging meaningful relationships.

5:12: Optimal body fat % for gaining muscle and special considerations for skinny guys

10:50: The best training approach for building big triceps

16:28: How to handle cheat days while staying lean

25:10: How I approach carb intake around training including carb powders

27:19: How much cardio is too much? + the optimal conditioning strategy for fat loss

29:51: A sample progressive overload workout

35:53: How to add muscle to your traps and upper back

39:01: How to become a better athlete, even in your 40s and 50s

44:13What if you can only workouts 2 days per week?

Resources Mentioned in This Episode:

Perfect Day Formula: My good friend Craig Ballantyne’s new book on taking your career to the next level, achieving financial freedom, and dominating every day of your life.

Grab it at PerfectDayFormula.com

This episode is brought to you by Onnit Total Human Optimization. Get your Shroom Tech Sport, Alpha Brain, Hemp Force and more incredible supplements and fitness equipment at onnit.com/Renegade. And use the coupon code "Renegade" at checkout to save 10%.

#89- Adrenal Fatigue, Rest-Pause Training, and Improving Your Chin Ups Mar 15, 2016

Show notes

In this Q&A episode, I answer your questions on training, nutrition, and personal development including...

-0:51: Concert etiquette and wearing band t-shirts

-2:04: Listener feedback and shoutouts to iTunes reviewers

-3:12: How does a Renegade present himself in public?

-7:28: How to improve your chin-ups

-10:48: The optimal number of reps for each muscle group

-12:07: How heavy do you need to train to build muscle?

-12:51: Optimising your body temperature for a high metabolism

-14:32: The best way to boost your energy levels

-16:17: Superman vs. Batman. Who wins?

-17:03: Carbohydrate timing for evening training

-19:17: How to get rid of your spare tire and make lean muscle gains

-24:41: My thoughts on rest pause training and how to use it in your workouts

-28:35: How to add HIIT workouts even with a busy schedule

-30:33: The best rep ranges for newbies, intermediates, and advanced lifters

-34:09: Avoiding adrenal burnout

-40:12: The best way to spend 15 minutes of “me time.”

And if you’re looking for training and nutrition programs written by me and my team of experts, check out the Renegade Strength Club.

It’s the best way to get coaching from me and stay in the loop on my latest, greatest training and nutrition ideas.

Take your training to the next level at jasonferruggia.com/renegade-strength-club/

#88- Key Principles of Training and Nutrition Mar 08, 2016

Show notes

In this episode, I kick things off with a quick rundown of a recent fight I almost got into (at the dog park of all places!) before discussing my most important ideas of training and nutrition, including...

- 6:25: My biggest influences in training

- 7:13: Lessons from a recent seminar with Dorian Yates

- 8:43: What will forever be the biggest factor in building muscle

-10:38: How to customize your exercise selection for optimal strength gains

- 15:21: Ultra low-carb diets and the minimum carbohydrate intake you need

-19:25: When you should use straps for pulling exercises

-21:23: How to modify workouts if you’re older and beat up.

-27:58: When it’s okay to train to failure and when you can use drop sets, rest-pause reps, and other advanced tecniques

-31:58: My ankle and hip mobility routine

-37:23: Do you need to count calories?

-38:40: The biggest nutrition mistake that keeps you from losing fat

-41:50: How to use your heart rate to monitor recovery

-45:08: My top 3 baby making songs

-50:06: Strength training tweaks for women

-51:29: Squats of trap bar deadlifts?

And if you have questions you need me to answer, send them over to podcast@jasonferruggia.com

Thank you to those of you who leave a review on iTunes. I read each and every one of them, and sincerely appreciate your feedback.

#87- How To Be a Man of Value with Mike DeSanti Mar 01, 2016

Show notes

In this episode, one of my closest, lifelong friends, Mike DeSanti, joins me as we talk about the daily habits and mindset strategies around optimizing your life as a modern day man.

We discuss…

- The surprising technique that will make a dramatic difference in how you feel

- A mindset shift that will immediately boost your confidence and sense of empowerment

- How to beat crippling over-analysis

- Communication tips from the greatest vocal coach in the world, Roger Love

- What makes the perfect woman

- The most important thing to do when you start a relationship

- How to achieve progressive overload as a natural athlete

- More fashion tips from yours truly

To find out more about Mike check out his website TheVitalGuide.com and follow him on Facebook and Instagram (@Mike_DeSanti)

#86- How to Look Like a Million Bucks Feb 23, 2016

Show notes

#86- How to Look Like a Million Bucks

In this episode, I dive into what's been going on in at Renegade HQ and tackle some of your recent questions, including…

- Hilarious stories from by brand new Dog, Bronx

-My current training and conditioning template

-A surprising drill to eliminate back and hip pain

-Recent business lessons that will radically reduce your stress and increase productivity

-A super simple nutrition plan to get lean or build muscle

-The most common diet mistake that you’re probably making

-Fashion advice for jacked dudes (since you gotta be killing the game)

#85- Creating Your Vision For Life w/ Craig Ballantyne Feb 05, 2016

Show notes

Don’t call it a three-peat! My dear friend Craig Ballantyne joins me again, by popular demand. This time, to discuss how to create your vision for life.

Craig and I dive into all things self-improvement in this jam packed episode. We discuss…

- The goal setting mistake you’re probably making and how to fix it

- The questions you need to answer to achieve fulfillment

- Craig’s favorite exercise for establishing long term goals

-The need for positive people in your life and how to find them

-The best list you can make for yourself (hint: it’s the opposite of what you’re doing now)

- How to get your own personal assistant right now (for less than $1/day).

- How to create your Perfect Day with Craig’s latest invention

- The one piece of paper that can start making decisions for you

- The most common mistake in goal setting

- The best change Craig has made to his daily routine

- What kind of friends should you look to have?