Ask RAF any fitness training or nutritional questions
Recent Responses
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What ever getting people off their buts to workout is cool with me. I think alot of what they do it cool and very similar to what I do and some I would personally do. The only thing I dont like is their Elitist mentality.
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start pumping some iron as well. you need muscle in your body to get rid of all the fat. Muscle destroys fat. Cardio just burns calories.
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all the time they are my favorite but are taxing and might make you tired before doing other lifts.
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Done!
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single arm row and pull ups. also try olympic lifts like cleans and snatch pulls
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i was Vegas for 6 years. I just made me sick all the time. then again I was poor so I didnt eat right. But If you are into it then you are into it. Juice cleansing is good but not al the time. Maybe just before you start a new eating program.
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try box step ups or peterson step. Also pistol squats and lunges
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Cardio is good but it depends what kind of cardio that you do. I recommend sprints at the end of your workouts so you have full energy for your lifts. I think working a single muscle group is good to cycle in. Try a month of full body everyday followed by a month of one day upper and one day lower, followed by a month of muscle isolation.
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chicken and spinach
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try eating lean beef. High in Calories and protein. Also throw some good fats such as Avo in there just for Calories
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eat more starchy carbs and start taking cytogainer.
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I did post a good arm workout on the facebook. Look in the older videos.
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core training all the time. I like wood choppers and plank thrusters as well as Russian twists. As for bigger chest. Eat more protein and lift heavier in lower reps.
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what ever you are eating for protein, double it! you need more muscle building principals in your diet. Carb up in the morning and after you workout only and eat loads of protein. Do sprints Vs slow passed cardio and lift heavier with lower reps.
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Just a good solid whey with little filler. Try to find something that has low sugar as well.
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I say start light with everything to be on the side of caution
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DIET and more DIET. Abs are cooked in the kitchen. Also add some sprints to your workout. like 30 seconds on the treadmill at a fast pace with a 30 second rest. do 10-14 rounds. Arms try adding tempo to your essentric or negative lift.
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start with low heart rate cardio with light weights and stretching.
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I would say 8-12 for hypertrophy. I know when I have people cutting I'd even go to the 12-20 range. 3-6 reps are for strength and size.
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Founded by Brandan Schieppati in 2010. Brandan's Passion and focus as well as creative and unconventional fitness programs will help you rise above your goals. Ask RAF any fitness training or nutritional questions you might have.
