Fastr

RECOVERY (REST)

Easily the most undervalued and misinterpreted aspect of general fitness has to be the prioritization of recovery.

Many people who want to make progress quickly, falsely assume that they need to increase the volume of their training, or go into a greater caloric deficit.

But sometimes less is actually more...

Lifting 6-7 days a week is (for most people) unsustainable, and may provide MARGINAL benefits, and in most cases may actually give you less results than you would achieve lifting 3 days per week.

Remember as well as we increase energy expenditure (exercise) you will be hungrier, so if you’re someone who has the goal of leaning down; the emphasis on a few lifts per week can go a long way to help support muscle maintenance/growth while you cut down on overall body fat percentage.

But if you are someone that doesn’t like the idea of having to lift 6-7 days a week, don’t worry, you don’t need to. The truth of the matter is if you are lifting 6-7 times a week, and are natural, you probably aren’t pushing yourself all that hard. With proper intensity (capable of producing PR’s -> Strength gains) the max you should be working out per week is 4~ times/week, any more would cause damage to your body, and possibly CNS fatigue (central nervous system).

By following the fastr method we go very hard in the gym 3 days per week, this allows us 1-2 days in between lifts for our body to recover and muscle protein synthesis to take place.

The body is in its purest anabolic form (muscle building) when you’re asleep, this is where wen see a majority of;
- Growth hormone and Testosterone production
- Muscle Repair
- Hormone control

Remember that all you’re doing in the gym is creating the onset break down of the muscle, building it happens when you’re chilling.

LINK IN BIO.

LEANING DOWN (MISBELIEF)

The overwhelming majority of people are doing the exact opposite of what is going to get them to that lean/shredded physique.

YOUR BODY ISN’T A MATH PROBLEM.

It’s far more complex than calories in, calories out.

But this is no fault of their own; the general consensus is too eat low calorie foods (vegetables) to operate in a calorie deficit in order cut down to desirable body fat %.

In fact, this will only end up harming you in the long run.

Things like vegetables/grains are low calorie + fibrous, but are extremely low in bioavailability and the macronutrient quality that benefit your ability to gain muscle and lose fat.

Opting for a diet high in animal protein, eggs, dairy, and fish; may be more calorie dense, but a million times more effective at promoting metabolic function, and delivering the highest quality amino acids + protein.

- By eating these highly bioavailable, most nutrient rich foods, you’ll increase your BMR + Testosterone levels, positively influencing metabolic function, emphasizing the things that make us anabolic (propensity for muscle gain) and catabolic (burning body fat).

Prolonged calorie deficits + high vegetable/grain intake serves you no benefit what so ever.

- This style of diet consists of highly defended foods, rich in harmful properties; like Phytic acid and Oxalates; which disrupt metabolic function in the body (endocrine receptors) and over time worsen metabolism, and negatively effect hormones.

When we base a majority of our diet in animal foods, you’re basing your nutrition on the most sought after foods in history, the very things that allowed us to evolve as humans.

If you want to learn how to implement this philosophy through effective principles to get yourself shredded for summer (104 days away);

Smash the link In bio to start The fastr Method today !!

The Fire Rises.

LINK IN BIO.

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PHYSIOGNOMY - FASTR

Just by looking at someone you can tell exactly how the last decade have gone for them.

Physiognomy is a growing science that is taken into account in creating the fastr Method.

What is it?

Physiognomy is essentially the inner state, your emotions/feelings/life decisions reflected in your facial expressions, body composition, posture, etc.

This is the general aura that you go through life with. It is extremely important for your relationships and career viability.

The way you look matters, end of story.

Through lifestyle, nutrition, and lifting principles you can directly influence your inner state of being (emotions, feelings, swagger, confidence) as well as your body on a metabolic level.

All of this is at the core of The fastr Method.

You should be vibrant and confident, every level of your being should be the epitome of proper health.

Proper physiognomy is a super power.

Relationships, communication, and peoples perceptions of you will be like playing the game of life on easy mode.

If you want a system to generate momentum in all these factors, click the link in bio to learn more about The fastr Method.

What can you implement today?..

Smile.

Same you, but fastr.

CHEST - TRICEP WORKOUT

This lift is one of the most effective at attacking the chest and triceps to develop maximum proportion.

*DISCLAIMER -> ADVANCED*

This is the new “Complement” phase lift for The fastr Method.

#1 Bench Press 3 x RPT
- The bench press is the most important exercise for building a well developed chest, if you are strong on the bench press, you will have a nicely proportioned chest. As a beginner the goal is 135 x 10, intermediate 185 x 10, and advanced 225 x 10. The fastr method can take you to the next level in a matter of months.

#2 Fly Press 3 x RPT
- On an incline bench, press two dumbbells up in a pressing motion till the arms are extended, then perform a fly on the negative of the movement., then bring the dumbbells towards the body, and repeat. You should be using no more than .25x body weight in each hand to start. This exercise develops insane aesthetic.

#3 Decline Side to Side Push ups 3 x 20-18-16
- Kick your feet up on a bench or box, and perform side to side pushups. Shift your weight to one side to emphasize each side individually, your pec should come close to touching each hand. This is an advanced bodyweight movement that will be challenging if you truly hit max on bench.

#4 Single Arm Overhead Tricep Press 3 x 20
- Use about 17.5% of your body weight for this movement, while standing; bring the dumbbell from behind your head to a full locked out extension, 10 reps per side. This will induce your core, lats, and delts if you hit a full range of motion.

#5 French Presses 3 x 12-15
- This lift is also an overhead tricep movement, that hits the long head of the tricep. Performed best using an EZ bar with close grip. You can perform on an incline bench, or lying down almost like a skull crusher.

The chest is in my opinion the most important muscle group to maximize aesthetic. It gives you an incredibly powerful and strong look.

Triceps take up 2/3 of your arm, so to develop your arms they must become a priority in your training.

Give this workout a shot and let me know what you think.

Same you, but fastr.

www.fastr.life

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