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.

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MOBILITY X STRENGTH

One of the most slept on factors in terms of strength is implementing sound mobility and range of motion.

Mobility/ROM/Stability/Strength all positively influence each other respectively.

Attempting to build strength off of poor mobility sets you up for failure, and will have to be corrected to unlock the body’s true potential at some point.

With mobility and flexibility in check, you induce proper range of motion, which unlocks greater patterns of movement, thus; creating maximum ability for muscle to grow, in the most effective manner:

⁃Your mobile joints (ankle, hip, thoracic spine, shoulder, etc) benefit from deep ranges of motion in the sense of injury prevention/mobility/flexion.

⁃Your Stability joints (knee, foot, spine, elbow, lumbar spine) benefit from deep ranges of motion in the sense that it will strengthen your ligaments and tendons; allowing you to bear the burden of more imposed weight -> leading to maximum muscle/strength/power gain.

This way of training is taking over the world with leading the charge; and many athletes using incredibly deep ROM, generating power from the deepest movement patterns.

The benefits of this are ridiculous athleticism, bullet proofed joints (injury prevention) and sleek athletic muscle building.

Comment below if you need upper body/lower body exercises that you can implement to achieve this incredibly powerful result.

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

The Fire Rises.

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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.

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LEVERAGE (GAINING STRENGTH)

Understanding this concept can make or break your ability to gain strength fastr.

So many guys on the fastr method are shocked when they add 30+ pounds to their key lifts within weeks/months, but there is a specific reason for it.

In child’s terms; leverage is exertion of force, or something used in a manner to create maximum advantage.

In life, leverage is used to move incredibly heavy objects, by use of a lever, or in finance by using debt to service an asset.

When we talk about using this foundation of life in the gym; it involves using specific exercises that are closed kinetic chain.

This means our hands are fixed to a unmovable point, by doing so we create maximum ability to execute force and build upon strength.

Examples of exercises that induce maximum leverage:

- Weighted Dips
- Weight Pull ups/Chins
- Bodyweight Advanced Pushup Variations
- Squat/Split Squat Variations
- Hanging Core Movements

When we use leverage, instead of imposed weight; you are forced to used stabilized strength.

When operating from a leverage standpoint, we are much stronger; this allows us to push more weight, and gain strength at far fastr speeds, creating more lean muscle mass.

By working in bi-weekly stretches of closed kinetic chain/leverage inducing movements, when we return to the Bench for example, the ability to move more weight comes at twice the speed.

Most bodyweight training is closed kinetic chain, which is why hitting elite strength standards in bodyweight movements; creates an amazing physique.

If you are someone in need of a program that delivers strength gains at unprecedented speeds, click the link in bio and check out The fastr Method today.

The Fire Rises.

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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.

AUTOMIZE ENERGY BALANCE

We don’t consciously think about breathing, keeping your heart beating, regulating body temperature, or a million other metabolic processes….

So why are so many people obsessed with tracking energy balance (calories in/calories out) in fitness.

If you are someone who is still tracking everything they eat, and attempting to quantify the unquantifiable for tangible results; you’re wasting your time.

All things nutrition should be automatic to you, it shouldn’t be planned, if you set rules to follow your natural instinct will be to think/obsess over them.

Fitness becomes incredibly easy when you master this idea.

Realize there are a multitude of factors beyond calories that influences body composition and fitness:

- Food composition (Real food, eliminate refined carbs/sugar)
- Hormone Control
- Digestion (Fibre, Gut Biome)
- Stress/Sleep
- Mental Clarity (calm state of mind)
- Timing of Meals (Fasting, Eliminate snacking)
- NEAT (Step count, daily movement)
- Protein Intake (Moderating, not too high or low)
- Sunlight/Red light therapy
- Utilize the 3 exiting pathways of body fat (Breathing, Sweating, Peeing)

By eliminating the obsession over calories, and focusing on the topics lifted above, your progress will increase exponentially.

To start, track your calories within a 400 net above and below you’re maintenance for a week or so, until you have an understanding of how much you need.

Then use your extremely powerful intuition to make this process an afterthought, something supplementary in your day to day life.

Comment below with any questions or concerns you have about ditching the sad approach of calorie counting.

The Fire Rises.

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THE BODY - FRAME OF MIND

Changing your perspective on what the body is can help form proper lifestyle habits to match your newly heightened viewpoint.

An angle to consider is this, the body is a protein producing factory.

Proteins are the building blocks of life, they are the result of gene expression.

- Muscle cells make muscle proteins (actin, myosin).

- Skin cells make skin proteins (college, elastin).

- Stomach cells make stomach proteins (enzymes)

Essentially what needs to be considered is this, we express genes via cells making particular proteins.

Gradual genetic modifications can be made through acute stressors in our environment, that are completely within your reach.

Some of the most accessible stressors include; fasting, sunlight, coffee, cold water therapy, sauna, diet, lifting….

Your gene coding is not your endgame, you have the ability to influence your genetic code and create a new you.

Genetics only matter if you let them.

If you are someone who wants a complete lifestyle package to walk you through how to implement these stressors, click the link in bio and go check out the fastr method.

Individual packages available on gumroad as well, link in bio.

CLICK THE LINK IN BIO to get started today.

The Fire Rises.

www.fastr.teachable.com

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➡️ SAME YOU, BUT FASTR ➡️ (SWIPE!)

This is a prime example of what can happen in a matter of months with the right system and your determination.

is a track and field athlete who started out with a skinny and underdeveloped physique.

He went from 148 pounds to 163, packing on 15 pounds of muscle. No suprise he maintained his level of leanness and has built an amazing foundation for his physique. He built noticeable size on his chest, back, shoulders, and arms.

Ethan’s lifting numbers changed as such:
- Max Bench: 90 -> 160 lbs.
- Squat: 185 -> 245 lbs.
- DL: 225 -> 275 lbs.

These number increases almost seem made up they are so good, yet every single guy on The fastr Method is making the same strength gains in a matter of months.

Remember, muscle is a by-product of strength. Want to make these gains? Get on a system designed to make you as strong as possible.

The sky is the limit for your physique goals if you’re willing to exercise some form of discipline and make subtle changes to lifestyle.

If you are someone who needs to be constantly tracking and obsessing over the gym and nutrition, this is not a plan for you.

The gym + nutrition should enhance your life, not take away from it.

If you’re ready to start crushing your fitness goals, and want an intuitive lifestyle plan that gives your results at insane speeds…

CLICK THE LINK IN BIO to get started today.

The Fire Rises.

www.fastr.teachable.com

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MOST POWERFUL FAT LOSS TIP

It is a sad reality that an overwhelming majority of us live sedentary lifestyles.

There is a silver lining to all of this which is so powerful, yet so obvious in the grand scheme of things.

The key to leaning down is not calorie deficits, nor is it intensive cardio.

THE KEY IS TO WALK.

Getting a high step count can make your health journey a breeze. To start, calculate your average RDI on average. For most active guys this is somewhere between 2600-3200 calories per day.

Times your RDI x 3. This is the amount of steps you should try and hit each and every day.

Combine your daily step count with an intense, minimalistic lifting routine, and subtle lifestyle changes like intermittent fasting/stretching; and watch the fat fly off your body.

Best part, walking is aerobic and improves all areas of health, but it is different from cardio in that it doesn’t make you ravenous and hungry.

The absolute gold standard in 10,000 steps per day, this mark and fasting in particular offers ridiculous freedom to eat like a king every day without sacrificing your well being to calorie deficits or un-necessary intensive cardio.

If you are someone who wants a comprehensive lifestyle routine to achieve your best form:

CLICK LINK IN BIO or DM me today to learn about why The fastr Method will change your life for the better.

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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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INTUITION

One of the main reasons I think a lot of people fail in their fitness goals is a lack of intuition.

This isn’t their fault, they are told by the whole industry to track absolutely everything they do; that if they quantify calories, macronutrients, and lifting numbers results will be automatic.

For me, this is why I always used to mess up.

Stressing about these things is meaningless when you realize there is a ton of other factors at play other than calories.

Counting calories is holding you back.

Instead of diligently tracking every move you make, implement sustainable lifestyle changes that make managing your health effortless.

Knowing the exact energy expenditure of your body on a given day is impossible.

Your Apple Watch can’t factor in your unique body composition, metabolism, hormonal levels, the stress of your day to day, digestion, gut microbiome, micronutrients + phytochemical you eat, etc.

The fastr Method takes these factors into play, just as much as we do calories, and created a system build of intuition.

Through following baseline principles and lifestyle changes you can re-hardwire yourself metabolically.

All the while not tracking or stressing over anything, this gives you more time to focus on what’s truly important to you. (work, school, relationships)

Now… You’re ready to level up.

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Same you, but fastr.

www.fastr.life

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MIND BODY CONNECTION

The most insane reality you can uncover is the direct influence your mind has on your body and the world around you.

The issue is this:

Most people are thinking the same thoughts, making the same choices, creating the same experience every day.

By stamping networks of Neurons into the same patterns, you hardwire your brain into a finite signature; you’re becoming a set of memorized behaviours and unconscious attitudes.

We average 80,000 thoughts per day, 90% of them are the exact same daily. This sounds insane right? But a majority of it is unconscious behaviour.

The body is the unconscious mind.

To break free from your habitual and comfortable life state, you need to do that which makes the body uncomfortable, by attempting unfamiliar things (Mentally + physically).

Best way to predict the future is to create it.

So to start, envision with absolute certainty your future.

By envisioning and manifesting it, you experience the emotional vibration before it’s made manifest.

Now you’re giving your body a taste of that future, combine this with elevated emotion, and you begin to change your biology.

The worst thing you can do is wait.

Nothing outside of your reality will give you a feeling of completeness.

Get over the memory of your past, and create.

Same you, but fastr.

www.fastr.life

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