Thursday, May 23, 2019


Hello and Welcome to Super Tuesday
I have so many thoughts on this particular question.
I have the fortune to be able to test all my workout ideas and theories in real life settings with real people everyday.
And because I train groups of different fitness levels, I can see and get feedback immediately 
What makes a workout hard? A better question is what makes a workout effective but lets keep it to what makes workout hard?
The Answer is YOU.
Pick an exercise...Push Ups, Squats, 1 Mile 
Exercise intensity is the amount of physical power (expressed as a percentage of the maximal oxygen consumption) that the body uses when performing an activity. For example, exercise intensity defines how hard the body has to work to walk a mile in 20 minutes...or 10 minutes or 5 minutes
Think about it, the distance is the same...the work needed to run that mile in 5 minutes is different than the work needed to do it in 20 min
100 Push Ups or 100 squats...can you do it in 10 minutes or in 2 minutes
In weight training, volume is the term used to describe how much work you do, such as the number of repetitions (reps) you perform in an exercise. By contrast, intensity describes the difficulty of and exercise, typically based on the amount of weight you lift.
Take deadlifts as an example. If you do five reps with a 100-pound barbell and increase to 10 reps, you will have increased the volume. If you maintain the reps but increase the barbell weight to 150 pounds, you will have increased the intensity.

While you may assume that both of these scenarios deliver the same results, the outcomes in terms of muscle growth and fitness are actually very different.

Volume vs. Intensity

Broadly speaking, you would focus on increasing your exercise volume to improve your fitness and endurance. To build lean muscle mass and strength, you would increase the intensity.

This is not a cut-and-dry rule. Clearly, any exercise you do will improve your fitness, endurance, muscle mass, and strength to varying degrees. But, ultimately, cannot grow your muscles simply by increasing reps or improve your endurance if you don't increase your reps.

Now with all of that said....even in a group session ( a class) as the Coach I can only control intensity so much, I can control keep the class going, but intensity is up to YOU

If you are a member of THE WORKOUT, you may notice an increase in intensity by changing the tempo and routine of the sessions this week...

I just want to see how it plays out

Does all of this make sense?
Do you have questions on intensity?
Do you have questions on making workout harder?

Do you have questions, period?

Let me know, I would like to answer them if I can

Coach Rafael
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Long Weekend Coming - Changes in Schedule and A HARD Summer

It's Thirsty Thursday
The1st Official weekend of the Summer....
Memorial Day and Memorial Day Weekend start tomorrow...
Did you have any goals for this weekend?
Did you hit them?
Well at The Workout we think long weekends area GREAT time to workout..
so this weekend we have workouts
tomorrow (Friday) at 5pm and 6pm
8am and 9am on Saturday
11am on Sunday
and on Monday Memorial Day we will have 1 workout at 10am
and as of tomorrow we are officially 4 Weeks from the 1st Day of Summer June you have goals for that day?
Do you have Goals for the 4th of July (that is in 42 Days)
What about all Summer....what would happen if you worked out all Summer?
How would you look and feel on Labor Day?
How would you look at feel for Halloween?
What kind of costume would you wear?
What kind of clothes would you wear during the holiday festivities if you hit it hard this Summer
Between the 1st Day of Summer, Friday June 21st and Labor Day Monday September 2nd there are 73 Days...
So we would need to begin on Wednesday June 19th....
Want to know what 75 HARD is...let me know...I'll be happy to tell you
(it's for Men and Woman)
That's All I got for you today
Coach Rafael

Monday, May 13, 2019

You Say You Want Results But You Keep Doing This...

Monday, May 6, 2019


Thursday, May 2, 2019