Who is Ryan Spiteri?
Australian WBFF Pro Muscle Model Ryan Spiteri is also a well-known online personal trainer who specializes in helping people lose weight and build muscle.
Short Career of Ryan Spiteri
Ryan Spiteri began using weights when he was 16 years old. He began working out at 59 kg with the aim of getting stronger and putting on more muscle.
Ryan, however, didn’t start seeing actual results until he met his coach Mike; in just one month, he was able to pack one kilogram of lean mass.
Ryan decided to devote his future to the sport after engaging in intensive training for several months. His understanding of diet and exercise advanced rapidly over time, and the same was true of his physique.
He developed into an online fitness competitor and personal trainer, taking home titles like WBFF Pro Muscle Model and Sydney Fitness Expo INBA Fitness Model.
Ryan’s road to success, meanwhile, wasn’t always simple. He was riding his motorcycle when he was seriously injured, breaking his ankle and requiring hospitalization.
He lost four kg of his hard-earned muscle since he was unable to work out his legs for more than six months.
“I always talk about the importance of recovery. Recovery is essential for results, your body needs time to repair and grow in order to transform.”
Body Measurements of Ryan Spiteri
| Full Name: | Ryan Spiteri |
| YEAR OF BIRTH: | 1991 |
| ERA: | 2010 |
| PROFESSION: | Personal Trainer, Nutritionist, Fitness Model, Entrepreneur |
| NATIONALITY: | Australian |
| WEIGHT: | 185-195 pounds (83.9-88.5kg) |
| HEIGHT: | 5’10” (177.5cm) |
Accomplishments
Competitions
- WBFF Pro Muscle Model
- Sydney Fitness Expo INBA Fitness Model – 2nd place
Biography
Ryan’s Childhood
Ryan Spiteri, who was born and raised in Sydney, Australia, has always had a passion for sports. He acquired his first motorcycle when he was 5 years old, and later developed a passion for water skiing, snowboarding, and BMX riding.
At the age of 15, Ryan began his fitness adventure to pack on muscle to his lean physique. He didn’t know much about how to train effectively, though. He started by performing push-ups and sit-ups many times per week in his bedroom.
He purchased his first set of dumbbells, some weights, and a barbell a year later. He began experimenting with numerous sorts of workouts while still being unsure of how to lift weights properly; his improvement was sluggish but clear.
Ryan decided to drop out of school at the end of year 11 when he was 17 years old since he already knew what he wanted to do with his life. He subsequently began taking a Draftsman course and working a part-time job at McDonald’s.
Serious Development
Ryan purchased his first gym membership for himself after outgrowing his little weights at home and wanted to practice with bigger, better, and stronger weights.
“I caught the lifting bug from the first training session on, and I was hungry to get bigger,” he claimed. I began at a lean 59 kg; as an ectomorph, I was always thin and light.
He soon met Mike, his instructor and future friend, who set him on a training and diet regimen. Ryan’s program was so effective that he gained four kg in just one month.
The Mishap
Ryan was involved in a motorcycle accident on August 27, 2011, which resulted in his breaking his ankle and requiring hospitalization. He used crutches for more than two months and a wheelchair for one month.
He naturally lost over four kg of muscular mass and was unable to work out his legs for the following six months. But Ryan was determined to learn from the misfortune and come back better than before.
Return to the ‘Old Ways’
Ryan began “pounding” his legs in the gym twice weekly once his injuries healed. He managed to return them to their former state in a little period.
Ryan worked hard and made the most of his gym membership throughout the ensuing years.
At the fitness expo in 2012, he got to meet Steve Cook, one of his heroes. Ryan was inspired to begin participating as a fitness athlete after Steve expressed some of his perspectives on fitness.
Competitions
Ryan started preparing for his first-ever show in the hopes of one day attaining Steve’s standing within the bodybuilding industry. However, as Ryan noted, “I had to give up other things, including attending parties and drinking.
Competing on a bodybuilding stage meant giving up on many other things in life. However, I was confident in my course and didn’t find it difficult to part with my possessions.
Ryan entered his first competition in the Men’s Physique category at the Sydney Fitness Expo INBA Fitness Model in 2013.
He entered the arena and finished an outstanding second. Not bad for a debut performance, he added. Ryan met Steve Cook later that day, who autographed his trophy.
Obtain the Top
Ryan established a reputation for himself in Australia by the end of 2013. He received sponsorship from two different businesses, which enabled him to get recognition outside of “the land Down Under.”
His online training and fat-loss programs were soon available, and he even launched his fitness and lifestyle business.
As he states, “My objective is to help as many individuals as I can to alter their body via the means of a healthy diet and regular exercise regimen so they may live an active lifestyle.” Ryan’s pursuit of excellence continues.
“I always get asked if BCAA’s should be taken pre, during or post workout. I usually fill my bottle or shaker up and start sipping on them during training and a bit after training as well but you can use them before as well.”
Training
Workout for the Shoulders, Mass
Ryan uses this exercise whenever he wants to increase the size of his deltoids;
Sets: 4 | Reps: 6-12
- Dumbbell Shoulder Press
- Lateral Raises with Dumbbells
- Dumbbell Front Raise
- Face pulls.
- Cable Lateral Raise
Ryan suggests boosting the weight or the number of reps in this exercise each week. He also stressed the importance of consuming excess calories for strength and growth.
Increased Chest Mass
The incline dumbbell press is one of Ryan’s favorite workouts for developing a well-developed chest.
Here are some of his suggestions for developing the pectoralis;
- It’s crucial to eat in a slight calorie surplus
- It’s enough to train the chest once per week. However, Ryan advises having a training partner to achieve failure; thus maximizing muscle fiber teardown.
- Use pyramid sets, and lower the number of reps with each set
- Repetition range for compound movements: 4-10 reps, for isolation exercises: 10-12
- Ryan says aiming for around two minutes of rest between each set is necessary to be able to lift heavy weights in the later stages of the workout
- High volume is crucial; aim for at least 12-16 sets for chest workouts
Regular Exercise Benefits
Ryan’s list of advantages to regular exercise;
- “Look good feel good – Regular exercise will help leave you feeling more self-confident and better about yourself overall. If your body is looking good then mentally you start feeling better about yourself.”
- “Health benefits – This one is rather obvious but regular exercise helps improve your health. Your cardiorespiratory system and other systems function better and you are less likely to fall sick.”
- “Increases strength and endurance – Depending on what type of physical activity you are doing you will be increasing either your strength or endurance or even both.”
“Want to know how to target where to lose fat? You don’t. Choosing where to lose fat from your body is simply impossible. Your body is predetermined where it will lose fat from first and last.”
Nutrition
The Benefits of Hydration#
According to Ryan Spiteri, water is the most crucial nutrient for the body. He claims that many bodybuilders disregard this reality and consume insufficient amounts of this essential fluid.
Water consumption before, during, and after exercise is crucial for muscular growth, according to Ryan. He continued by saying that being hydrated helps him avoid cramping up while exercising and allows for greater muscle contractions.
After his workouts, he also makes sure to stay hydrated because it aids in muscle recovery and helps his body temperature return to normal.
Ryan’s Meal Preparation Tips
1) Plan, cook, and pack your meals in advance – Hence the term Meal Prep
“By having your meals prepared and packed in advance ensures that you won’t be tempted to sway off track. I find that setting aside a day or time to prepare your meals, either for the week ahead or for a few days will ensure that you won’t be pressed for time to make food during your busy schedule.”
2) Choose the right fit
“After your meals are all prepped and ready for the week you now need something to put each meal into. However, there are a couple of important factors that you need to take into consideration, such as the following.”
- “Are the containers freeze/microwave friendly?”
- “Are the lids air/water tight so that they won’t leak?”
- “Are they easy to transport? “
3) Freeze, reheat, and then eat!
“Now that your meals are all cooked, carefully planned, and stored in the appropriate containers, its’ time to now freeze your food that you don’t plan to eat in the next few days. Then you just defrost your meals as you need them.”
Influences and Idols
Ryan’s trainer Mike, who eventually developed into a close buddy, had a significant impact on his early bodybuilding. Ryan claims that Mike has taught him a lot about training and diet.
Ryan was inspired to start competing in Men’s Physique shows by Steve Cook’s outlook on fitness and his commitment to the sport. The Australian added that he had always made an effort to match Steve’s success in the field.
What Ryan Spiteri Can Teach Us?
Ryan Spiteri has had a dazzling career in the past. To get to the level of success he presently has, he did, however, have to put in a lot of effort.
He set out on his fitness journey with confidence and a specific objective in mind, and after suffering a horrible ankle injury, he was even more determined to finish it.
His outlook and tenacity under such trying conditions dictated his destiny, which was prosperous. Ryan, if anything, demonstrated to us the importance of these qualities for success both inside and outside the bodybuilding community.