Matt Beukelman

Below you’ll find a supplement guide covering a lot of the basics of supplementation!  If you have questions on anything specifically, smash the “Ask Matt” button in the Rapid Fitness Mobile App.  I’d also encourage reading what www.examine.com has to say. That group of professionals does a great job of delivering the best research and […]

On this page you’ll find videos to address common mobility deficiencies!  Hip internal rotation, hip external rotation, ankle mobility and thoracic spine mobility.  https://www.youtube.com/watch?v=IyFZvQC58tMhttps://www.youtube.com/watch?v=E2SXet_zz2Qhttps://www.youtube.com/watch?v=18hsF_8AA-chttps://www.youtube.com/watch?v=Wy9pURdL-yY

https://youtube.com/watch?v=tnViFcMFJLg Quick Notes: – The only way to lose body fat is to be in a calorie deficit. Novice lifters may be able to build some muscle while losing body fat by being in a calorie deficit while consuming a high amount of protein(1 gram of protein per pound of bodyweight). – More seasoned lifters

https://youtube.com/watch?v=AzDUak5rB5Q?feature=share Quick Notes:  – Instead of putting too much stock into one weigh-in per week, try averaging a week of weigh-ins – Limit Variables by weighing the same times each day, same scale, first thing in the morning.  – Take the average of 3 weigh ins(M, W, F) on week 1 and compare the average

https://youtube.com/watch?v=q6fHy_F1_kM?feature=share Quick Points:  – Try eating super nutritious foods! Use this PDF for ideas of foods that are more nutritious and high in protein: https://rapidfitnessonline.com/wp-content/uploads/2022/12/LessNutritiousVsMoreNutritious_Final_URLupdate-1.html  _______________________________________________________________________________________ Losing weight without logging your food is certainly possible, and it can be achieved by focusing on making mindful food choices that prioritize nutrient density over calorie counting. Here are

https://youtube.com/watch?v=tXWNKgUGoE8?feature=share Quick Points: – Grab Before and After photos. Here is a PDF that shows you how: https://rapidfitnessonline.com/wp-content/uploads/2022/12/Tracking-Your-Progress-2.0.pptx-2-1.html – Circumference measurements. Measure around your arms, chest, waist, hips and thighs. – Get your body fat tested. DEXA scan and Hydrostatic weighing are the gold standard ways to test for body fat, but they are quite

https://youtube.com/watch?v=7_N8-sJakKY?feature=share Quick Points: – 1 gram per pound(150 grams for a 150 lb person) is heavily supported in the literature. – 1 gram per pound can be very difficult to hit consistently, so aiming for .7 grams of protein per pound of bodyweight provides substantial benefits.(105 grams for a 150 lb person) – Take your

https://youtube.com/watch?v=/z2_4ax6O4CY What is appropriate for one person might be inappropriate for the next person. If you can fast until lunchtime without struggling with hunger, fasting might be an okay fit for you. If muscle building isn’t your #1 priority, fasting might be an okay fit for you. If you are very, very hungry by the

https://youtube.com/watch?v=/QSfGk2KvUYo A great place to start is 30 grams of protein per meal. Another approach is to take your weight in pounds and divide it by the number of meals you have in a given day. The 1 gram per pound of bodyweight can be really difficult to hit, so you could even take your

https://youtube.com/watch?v=/LZZy_gfTIPY Thermic Effect of Food is just how many calories our body burns while digesting food. Some foods our body burns far more calories just by digesting those foods. These foods would include items high in protein, fiber and water. If someone wants to really get a lot of bang for your buck out of