Dear Ryan,

Ryan Rollison

I read your articles in The Truth and I thank you for the simplicity that you use in explaining things. Some of the stuff I read on exercise and nutrition are over my head and your explanations and instructions are very easy for me to understand and follow.  I am a female 5 feet 4 inches, I weigh 167 and I have a question about losing weight in my hips and legs. What do you have for me? Thanks in advance.



Dear M.J,

I am glad that you find my explanations and advice easy to comprehend. I try to keep things as simple as possible. There is nothing worse than seeking information, finding it then not being able to understand it. A lot of people get discouraged by the process and give up. Or they read too much and become confused because 10 different articles will tell you ten different things.

If you read my articles you know that I say there is no such thing as spot reduction. Your body will burn fat wherever it burns fat the fastest and everyone is different.  There are several things you can do to lower your body fat. Intermittent fasting, lowering carbs and carb cycling.

I have found the best method to work with my more “hippy” clients is to do carb cycling. I try to keep it as simple as possible so that it’s not too difficult to follow. We follow a schedule where they do not consume more than 25 active carbohydrates per meal a day then the next day they only consume protein and vegetables (visit for food list).

The high/low days will fall differently. One day low carbs will be on workout days and the following week they will be off days. Try this eating for a month and see how your body adapts to it.

If you are working out now, I suggest that you do something every day with your legs. If you’re doing more than three days a week switch the exercises from quads to hamstring. That is, Monday squats, Tuesday straight leg deadlifts.

If you’re just doing three days you can do both quads and hamstrings just change exercises every MWF workout followed by the rest of your workout. Do your cardio after your workouts. Keep the intensity level high and get in 20 minutes.

This is an extremely basic sample to start with. As you drop weight and lean out you will reevaluate your nutrition, your workout and make changes according to your needs.  I hope this helped. Good luck with your progress and keep me posted through email if you would.


Ryan Rollison

Dream Bodies