E-mail Questions Answered

Q. Rahsaan, I have not been training for about a month, just takin time off. I feel like I'm getting fatter again and out of shape, and I want to compete again. I'm done pussying around lately. It's time to go old school Rocky or some shit. First I gotta get my core up to par, I gotta drop the gut, aka cookie belt, aka keg. what kind of ab exercises should I do? And I guess cardio is important too to get rid of fat? and I wana get strong as shit too but try and stay light.. what the hell do I do? I know your the man when it comes to this stuff. Thanks for any guidance you can give me sensei. How you been anyway?

- Chris

A. I'm good.... starting to get busy again.... ok let me begin *deep inhale*

Acceptable "ab" exercises
-weighted sit up
-sandbag get ups
-dumbbell get ups
-hyper extensions
-deadlifts
-front squats
-slashers

Cardio
-walk... seriously... walk to the store instead of drive.... get as much non-exercise walking that you can get
-get back to doing sprints and/or stairs at least once a week.... twice would be better

Strong as shit without gaining weight
-do these: bench, squat, deadlift, power clean, push press
-bench, squat, deadlift heavy...... 5x5 once a week
-power clean and push press... 10x3 once a week.... focus on speed more so than weight

Fillin ya piehole
-graze.... snack on mixed nuts, fruits(fresh or dried) and veggies through out the day
-drink water... no soda no juices... no gatorade... drink water... no beer either
-no grains after 7pm.... meat fruits and veggies for dinner :(
-eat a big healthy breakfast... eat a small dinner
-buy metamucil and drop bombs
-ONE day a week u can eat whatever you want.... but the next day you MUST lock it back down....

- Rahsaan

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