PRACTICE WHAT YOU PREACH!

CONDITIONING!
Got to work the conditioning too, what`s the use of all that mass but you can`t move when duty calls!
I`m fond of pushing weight..don`t like conditioning too much but you have to do it...have to be agile, flexible, and be able to move!

So put it like this, torment me all you want but I`ll be able to go the distance..all 12 rounds no problem with power to back it up in the simplest words of putting it.. Push weight yes, but work the other system as well.
Your Heart and lungs are just as important..if they`re not healthy nothing else matters!

Video Clip:

http://www.youtube.com/watch?v=cBiKlHNTWEI

Rob

KRANK SYSTEMS

Consume Enough Protein

Consume Enough Protein

 This is for the guys that are trying to put on size, but don`t consume the right nutrients and portions(amongst other factors) and wonder why they are not putting on the muscle mass!

If you don't eat optimal amounts of protein, you will never put on the muscle mass that you so much desire. You are also hindering your strength gains as well. If you are going up a weight class and you aren't eating the proper amount of protein, guess what? You will put on a nice extra layer of fat around your waist, instead of gaining lean muscle tissue. You should consume at least 1 gram of protein per pound of bodyweight per day. Protein helps in the recovery of your muscles from the intense training you perform. As you probably already know, protein is the main nutrient responsible for increasing lean muscle tissue. You can work out all day long but if you don't eat the right amount of protein for your specific needs and activity expenditure, then you will never reach your goal, that's guaranteed!

Rob

TRAINING LOG

So I started back on my grind again..I went through this funk briefly for about 2 weeks, but I`m back!
My welcome back work out was lower of course, not that I like it for gods sake! Well I take that back `cause I do...but because it spikes gh levels and testosterone in the body..which equals GROWTH baby!!

Can`t stand a dude that looks cock Diesel but has nothing to back it up,  and has the nerve to walk around like he has an S on his chest. Warning my BITE is as lethal as my BARK so be careful how you approach the kid :) lol...

1-BB-DEAD LIFT 5x5
2a-SB-Squat
2b-SB-walking Lunge
3-GHR
4-Sled

Bones to Beast..
Show you how to do this son!!

Rob
KRANK SYSTEMS

LOSING YOUR FEMININITY

The MYTHS I hear from women all the time...hear it so much that my reply is it that maybe you need to do some research before listening to people who have no knowledge of what they are talking about!

LOSING YOUR FEMININITY

The theory that lifting weights will cause a woman to appear bulky and manly is completely false.

Now, I am pretty sure that most women do not force feed themselves by mistake. Extreme muscle mass gains are not something that occurs out of the blue. You have to really want it for it to happen. It is pretty safe to say that muscle gain is much, much harder than fat loss for most people.

Another little fact that most women forget is testosterone. Testosterone is a very anabolic hormone found in the human body, males and females, which is very important for gains in muscle mass. Men usually have about ten times more testosterone than women.

Even if a woman were to put the time into eating a crazy amount, it would still be about ten times harder to look like a man. It sounds like it is fairly difficult for a woman to gain an incredible amount of muscle mass and be mistaken for a man, doesn't it?

Get the facts right before replying you don`t want to lift weights, because you don`t want to get bulky. Eat right, exercise for a minimum of 3 months consistently  3 times a week and then approach me....

Rob

KRANK SYSYTEMS

You Must Create a Caloric Deficit To Lose Weight

Want to LOSE weight:


A reduction in body fat occurs when a person is in a caloric deficit. This occurs with two variables: decreasing the amount of calories you consume, increasing the amount of exercise you participate in, or doing both. Resistance training is used to help build and maintain muscle tissue, and also a tool used to help achieve a caloric deficit.

Here is a statement that many of you probably do not want to believe: There is no exercise out there that is going to burn fat off of your body in a specific area! No resistance training exercise will help tone or reduce fat on top of any muscle in your body. It is a reduction of calories and an increase in exercise that will take care of that.

There is a very big misconception regarding that "burn" you feel after performing many repetitions during an exercise. Some people actually believe that is the fat melting off the body right before our very eyes! That burn is actually caused by lactic acid, which is used by your muscles to form ATP for immediate energy.

I often see a person lying on the ground at the gym performing sets of 100 crunches. They probably assumes that burning sensation is actually helping them "tone there stomach". If you are performing a set of 100 repetitions on any exercise, don't you think it is time to move on to something a little harder?
Please let me know when you realize it!

Rob

Krank Systems

GIBBERISH!

So I`ve been sick as a dog...probably twice a year my body just shuts down. I don`t know why, but it`s every year! Speaking of that about twice a year I go in to this funk where I don`t want to do anything..like now...even working out! Can you believe it..lol...I`m human too with the same battles believe it or not :), but you have to become like NIKE and just gotta do it!

Today was a good day..Very busy from 7am with one of my favorite client/friend-Aleshia C.
Always happy, positive and very up beat! Makes my day :)
8am, 9:15, 10:30 always busy..I`m thinking that we need to add another class soon..can`t wait for the new location to open..really excited!!

Catch you guys Monday!!

Rob
Krank Systems

TESTOSTERONE INCREASING FOODS

Testosterone, is the male sex hormone, has an obvious impact on putting on mass.Testosterone is a great determiner for the size and strength of muscular tissue, protein retention, and many other functions in the body. There are  foods that can help promote testosterone and can increase your testosterone to put on size and build lean mass.


*Raw Oysters
Oysters are on the top of the list for increasing testosterone. They have a  high Zinc content which greatly increases the production of testosterone and sperm. Along with the high Zinc content, oysters provide ample amounts of protein and magnesium.

*Asparagus
Asparagus is a great food for increasing testosterone due to the richness in vitamin E, which is considered to be a great determiner in the overall production of testosterone. Asparagus, along with beans in general, have a great combination of Zinc, protein, and a low fat content which make it a very great food for bulking up while staying lean.Lean protein sources are one of the fundamentals for a mass building diet. 

*Nuts

 Nuts contain great “healthy” fats as well as the essential fatty acids necessary to boost testosterone levels.  Eating a hand full each day will significantly help create a balanced diet as well as the possibility of increasing your testosterone. 

*Beef (lean)

Lean beef sources not only offer lots of amounts of protein, but the high Zinc and protein content make this food selection a great choice for not only a great meal, but for increasing testosterone which will lead to the production of lean muscle mass.

*Eggs

Seeing as how testosterone is synthesized from cholesterol, foods that have cholesterol in them are the prime building blocks for testosterone production. Eggs contain unadulterated cholesterol which might prove that the excessive amount of cholesterol found in eggs might not be as harmful as many may think. Eggs are also a great source of B5 and B6 vitamins which help balance hormone levels.

*Poultry

Significant research proves that diets which are high in protein contribute much more to testosterone production than diets that are high in fat. Many foods from poultry contain a great ratio of protein-to-fat, which can keep your overall numbers of protein much higher than overall fat, and can lead to great amounts of testosterone production.

*Garlic

Garlic has shown in clinical studies to increase testosterone levels as well as the ability to inhibit cortisol, which is a hormone that competes with testosterone and can result in muscle break down.

*Brown Rice and other whole grain, complex carbohydrates

Carbohydrates are not only needed nutrient for the recovery of muscles as well as a great energy source, but complex carbohydrates can significantly lead to an increased testosterone production as well as limit fat gain.

*Fish such as Salmon

With very high protein content and minimal fat, fish packs tons of vitamins including B5, B6, and B12, all of which can increase overall reproductive health and testosterone.


-So if you want to put on lean mass follow the fundamentals and push weight..it`s a full time job!


Rob