Challenging Human Nature: Frank Medrano! And his training program.

What's special?

This athlete proved to everyone that it is possible to develop strength and build a beautiful body without using special means traditionally used by bodybuilders in their training programs. You just need to move away from the usual concepts that oblige athletes to eat a lot of meat and other protein foods to restore strength and gain energy for exercise.

Also, the exclusivity of his method lies in the fact that it does not include grueling exercises with heavy iron.

The results of Frank Medrano's program prove that an athletic body can be developed at any age, and those who think it is too late should not despair. The main thing is desire, but opportunity can be found. The author of the program thinks so.

Interesting facts and answers to questions

Council on Physical Education (ACE) Aerobics and Fitness Association (AFAA) International Sports Science Association (ISSA) American Institute of Sports Medicine (ACSM) National Exercise and Trainers Association (NESTA) National Federation of Trainers (NFPT) National Council on Strength and Fitness (NCSF)

Read more: Mike Mentzer biography super training training program

Life philosophy

In an interview, Medrano said his biggest role model was Nathan Jackson, whose holistic teachings and vegetarian diet inspired Frank to take the same path. Jackson emphasizes that anyone can become stronger, healthier, more resilient, and gain ripped muscles on a vegan diet.

Another source of motivation and inspiration for Medrano is his fans. The street workout emphasizes that like-minded people give strength and confidence to manage thyroid function and diet.

Where does he work?

Dan Attanasio, Noel Polanco and Frank Medrano founded the Vegan Calisthenics-X community. Through the site, the trio answers questions about the diet, shares information and makes motivational videos about the benefits of a plant-based diet.

A little history

When Frank was young, he was a pole vaulter in track and field. Then, having matured, he stopped playing sports, and after a few years his health began to deteriorate - fatigue quickly set in, weakness and slowness overcame him. Diets did not help, it began to affect mental and moral health, and self-esteem fell.

That’s when the idea that something needed to change in life came to salvation, and Frank Medrano decided to act.

Having become acquainted with some techniques, he opted for calisthenics - special gymnastic exercises designed to deeply work out joints and muscles solely using the weight of one’s own body. This gymnastics made it possible to practice anywhere and at any time, since it did not require any special equipment. It provides a convenient opportunity to effectively use your time and control the conduct of classes.

By setting and progressively achieving small goals, I managed to slowly realize my cherished desire - to create a perfect body. Motivation also played a role - daily contemplation of progress from training pushed me to move forward and gave me confidence in my abilities.

Biography of the athlete

Photo: Frank Medrano

Frank Medrano is the undisputed master of street workout. He deservedly holds the title of the athlete with the most impressive body relief in the whole world. The athlete managed to achieve an impressive physical shape through calisthenics - physical exercises using only his own weight and the simplest sports equipment - parallel bars and a horizontal bar. If you ask on the Internet what kind of biography Frank Medrano has, then there is practically no information about the athlete’s life on the Internet. Basically, all data is related to sports practice.

From a young age, Frank was involved in athletics and pole vaulting. Over time, he gave up sports and began to do other things. Around age 30, he noticed a decline in his health. If you are interested in Frank Medrano’s height and weight, then at the moment the athlete is about 40 years old, his weight varies within 75 kg with a height of 175 cm.

• Be consistent. How quickly you can achieve your goals depends on consistency.
• Proper nutrition and diet. No matter how intense the training, the desired result will not be achieved if you do not adhere to the plan for a competent diet. Also, according to Frank, the best food is vegetarian.
• Include HIIT in your training. Thanks to high-intensity interval training, it is possible to normalize the functioning of the heart muscle, speed up metabolism and activate the burning of subcutaneous fat deposits.

Now the athlete can do even the most difficult tricks. If you watch Frank’s video, in one video you can see how he performs push-ups with a bunch of 20 kg weights on the uneven bars. In another video you can look at his technique of performing the so-called “tiger push-ups” - for this you need to stand on your palms (with your legs raised up) and lower your forearms to the floor. According to the athlete himself, these are the most difficult exercises for him.

Postulates of the program

To achieve the desired results, as in other methods, Frank Medrano's training program must strictly follow a list of certain rules. There is no need to be scared - there are few of them and they are understandable to everyone, even beginners.

To get results you need to follow only three points:

1. Regular classes. It is most important. Failure to follow this rule will lead to poor results and loss of motivation. In this case, most people abandon the thought of self-improvement of the body. And vice versa, systematic training and visible results force you to pursue your goal more actively.
2. Eating according to the rules. For full-fledged exercises that do not lead to disruptions in the functioning of the body, it is necessary to eat properly. It doesn’t necessarily have to be meat; a vegetarian diet, which Frank Medrano himself adheres to, is perfect. Nutrition using this method is healthy and nutritious, which allows the body to be normal.
3. Interval training. High intensity exercise strengthens the cardiovascular system, accelerates metabolic processes, effectively burns fat and increases endurance. This is an additional motivation for the athlete.

Biography of Frank Medrano

Little is known about Medrano's early biography. Up until the age of 30 (early 2000s), Frank led an average life, not standing out in any way and not attracting attention. Due to an unhealthy lifestyle, Medrano began to gain excess weight. Obesity has led to several health problems; the man constantly felt persistent fatigue, became slow, clumsy and weak. Being fundamentally dissatisfied with his appearance and state of health, Medrano decided to enroll in a fitness room. Watching numerous videos of great athletes training inspired Frank to make positive changes in his life.

Features of training

Features of the classes according to the method are based on the use of calisthenics. This method does not involve the use of any devices or equipment. As Frank Medrano explains, your own body weight is the load in these exercises. Many may think that this is a completely worthless undertaking and an ineffective program. But the fact of the matter is that after the first workout you can observe the results obtained - increased endurance and increased strength.

Calisthenics exercises are useful not only in Frank’s method, but also simply in everyday life or as additional exercises in other sports. They are aimed at comprehensively working all muscle groups and do not harm the joints. The complex includes exercises such as lunges, squats, various jumps, push-ups and pull-ups.

The method does not provide for a specific time of day for classes - they can be performed at a convenient time in a suitable place by creating an individual schedule.

Where to watch and find out?

Anyone can start classes on their own right away. They do not require a partner to provide security or assistance in supplying equipment.

During training, you can use available auxiliary items and devices - benches, parallel bars, chairs or horizontal bars. They will help maintain balance or add additional stress.

Frank Medrano prefers to record his workouts on video, and posts the videos on a specially organized online channel, where anyone interested can enter. These lessons are perfect as a teaching aid. Until recently, his video tutorials were freely available, but now they are sold on the website.

But the author himself notes that his main activities do not prevent him from visiting the gym from time to time and training individual muscles with heavy weights.

How did it start?

Now it seems incredible and surprising to many that Frank managed to achieve such amazing results as a vegetarian that he managed to pump up his body without eating meat.

But, as you know, until the age of thirty he led an ordinary life and ate like all the people around him. Everything changed from the moment he decided to take up sports seriously.

Frank Medrano turned to his bodybuilder friends for advice, who told him about the nuances of switching to a plant-based diet and the impact of such a regime on the body. And also about what rules you need to follow so as not to harm yourself.

A short time after the start of training, the first results appeared - positive changes in well-being, time to recuperate decreased, fatigue went away, and energy levels increased.

Feeling such changes, three months later Frank and like-minded friends created their own team, Vegan Calisthen-X, which decided to popularize healthy vegetarian food among professional athletes.

My body is my gym. (With)

As the example of this man shows, when building an athletic body and voluminous muscles, it is not necessary to use even the most memorable chicken breasts and other meat products in your diet. Meet Frank Medrano, relief man, king of horizontal bars, workout monster and...vegetarian!

Frank Medrano was born in 1980 and until the age of 30 he could not boast of serious success in any sport, but he took it seriously when he realized that in the reflection of the mirror he was looking at a weak, sick and always tired of life person.

Frank reached his current state through many years of hard training and broke all the philistine patterns with an athlete-specific plant-based diet.

Yes, in his training, in addition to parallel bars and a horizontal bar, resistance to gravity, he also uses a barbell, dumbbells and weights, but as an auxiliary tool, the main emphasis is on training with his own weight.

Medrano’s diet menu does not contain meat products, which, according to all canons, must be on the menu of any “jock”, and he became a vegan, following the successful example of his friends, who helped him develop an individual training and nutrition program, changing his whole life with the help of sports .

Subsequently, the athletes founded the “Vegan Calisthen-X” community, through which they promote a healthy lifestyle, fitness classes, a vegetarian diet and their training programs. I must say, they successfully achieve this goal!

Why vegetarianism?

Medrano Frank was first involved in fitness, and then his passion in life was extreme gymnastics - building muscles and mass. Food during this period was normal. Then his attention was drawn to a couple of friends who had extraordinary physical attributes and incredible strength, but they were also vegans. This state of affairs shocked and made me think.

Veganism is the strictest form of vegetarianism, in which the consumption of meat in any form is completely prohibited.

After Frank collected the necessary information, he also decided to try this nutrition format. I really wanted to take my life to the next level. At first, not everything worked out, there were breakdowns, the diet was a regular vegetarian one with rare consumption of chicken meat and eggs.

After several weeks of such nutrition, positive changes became clearly noticeable - strength appeared, heaviness went away, and the speed of movements increased. This reinforced the idea that you can’t stop and you need to move on.

The next stage was a complete abstinence from dairy products and poultry. In addition to this, Frank began to profess non-violence against animals, which strengthened him on his path. He became a vegan.

Frank Medrano - workout program and diet, vegetarian

I then accepted other reasons for going vegan, such as the animal cruelty inherent in factory farming. It opened my eyes to the truth about the unjust killing of animals for food. It made me look back and think; All these years I didn't understand that animals deserve to live - we don't have to consume them to be healthy or strong. Then I realized that I wanted to be a vegan. If so, what was the hardest part and did it get easier over time?

Overall, it was not difficult, but there were some obstacles along the way. I was NOT a vegetarian, so I went vegan straight from eating meat.

I was committed to eating healthy long before going vegan, so I didn't usually eat a lot of meat. It was easy for me to give up red meat, fish and dairy since I rarely ate them. It was a little more difficult with chicken, turkey and eggs. At first I was resistant to eating chicken or eggs. But over time, as my resolve grew stronger, I noticed that I liked the taste of this food less and less.

Having a wide variety of vegan foods to choose from helps me a lot. This ensures that no matter what happens, I will always have healthy and delicious food nearby. I do what I can to support animal rights organizations by donating funds and participating in fundraising events. I also spread awareness online on Facebook and YouTube, sharing information with friends and family regarding cruelty and unfair treatment of animals around the world.

PETA People for the Ethical Treatment of Animals is an excellent organization that disseminates valuable and important news regarding animals and animal-related causes. They conduct investigations that allow many to see what really happens on agricultural farms. I believe that all kind and compassionate people should see the results of these investigations and think about what is right and do what they can to stop cruelty to animals.

I would advise first of all to make the transition gradually and be aware that something can happen that at some point you will break down. Do your research and find foods you'll eat, figure out what you could cook, and look at vegan recipes to get started. But always remember that there are rewards ahead in terms of health and the feeling of knowing that you are helping the planet and not contributing to the cruelty and killing of animals.

There will be people, even among your friends, who will wish you failure on this path; they will ridicule you to make you feel unhealthy or wrong for making the decision to go vegan. But the facts don't lie; people benefit from switching to a vegan diet.

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And although he has now been training for 9 years, it was only about three years ago that he learned that two of his good friends, Dan Attanasio and Noel Polanco, were also vegans. They were also bodybuilders, and Frank was intrigued.

His friends helped him transition to a plant-based diet, helped him create a meal plan and answered all his questions.

What's special?

Within a month, Frank was experiencing the full benefits of a plant-based diet. Help from friends helped with the transition, but Frank admits that switching to a plant-based diet wasn't easy. Through trial and error, Frank identified his new favorite foods, and within weeks he began to feel great. After about three months of following a vegan diet, Frank suggested that Dan and Noel join forces and spread the word about the benefits of veganism. They publish information, answer questions, and post demonstration videos on their website.

He also says that many people seem disappointed when he talks about his diet, but he also hears success stories. Sometimes he reconnects with someone he spoke to before and finds out that they are trying to go vegan, or have already done so with great results. Their encouragement and success are his reward. Probably the most famous vegetarian in the workout world. A person whose videos have already received more than one view.

Someone who motivates people around the world to start doing bodyweight exercises. In general, Frank is a legendary person, and today we have the opportunity to see how he trains. Can you be more specific - how long does this volume of training last? In one workout or throughout the day? WildCat Moscow It took him 7 years to achieve this level of training, and he’s been a vegan for the last two years... I fully admit that he became a vegan, among other things, because it’s more convenient to maintain the terrain... well, or he’s got a craving for eating slaughter.

Frank's diet

Nutrition in the system of Frank Medrano, whose photo is presented in this article, plays a major role. Food should be environmentally friendly, homemade, so that you can clearly determine what is entering the body.

The main products that the author of the method eats are as follows:

• pasta and noodles;
• various nuts;
• legumes and lentils;
• mushrooms, cilantro, spinach;
• brown rice;
• fruit and vegetable dishes;
• almond milk;
• peanut (nut), coconut and olive oil;
• oatmeal;
• whole grain bread products.

Diet

Frank Medrano assigns a very important role to nutrition and prefers to eat home-cooked food , since only in this case can he control and understand what exactly he eats.

The basis of his diet consists of:

• almond milk
• peanut butter
• oatmeal, whole grain bread
• pasta
• nuts
• lentils, quinoa, beans, mushrooms, spinach,
• olive and coconut oil.
• brown rice
• vegetables and fruits

Advice from a nutrition professional

Frank Medrano, whose abs are surprised and envied by even the most famous athletes, gives everyone recommendations and nutritional advice.

The main ones are:

1. The transition to a vegetarian diet, and even more so to veganism, must be carried out gradually. It is necessary to give up familiar foods gradually, trying to replace them with plant foods of similar vitamin content.
2. You should not morally castigate yourself in case of breakdowns, which are inevitable. This is natural until the body adapts to the new way of eating and thinking, which will lead to a lack of cravings for unwanted foods.
3. You need to create a nutrition plan and a list of foods that are suitable for a particular athlete. You should also understand what dishes need to be prepared and how - they should be nutritious, attractive and appetizing.

There may be pitfalls along this path - doubts, resistance from friends and relatives who will dissuade you from making such a decision and claim that this will only worsen your health.

Advice for overcoming the difficulties of such a plan is to move towards the final goal, understanding the usefulness of such a diet and the fact that only targeted actions will give a positive result.

Diet

“I would never have achieved such results if I had continued to eat meat.”

It's hard to believe that he built such muscles on plant foods. A strict vegan, having given up animal products at the age of 30, with the help of basic equipment, cultivated heroic strength in himself. Using personal example, he destroyed the stereotype about the need for strength athletes to consume meat to obtain protein.

Medrano was introduced to vegetarianism by bodybuilder friends who tested the nutritional system on themselves. After giving up animal food 2 weeks later, the athlete felt an unprecedented influx of strength. Inspired by the result, he created the “Vegan Warriors” project and began posting videos and evidence-based information in favor of a plant-based diet.

“My vegan friends and I are in great shape and full of energy.”

On the menu:

• almond and soy milk;
• rolled oat flakes, cereals with shell;
• durum pasta;
• legumes;
• flaxseed, olive, nut oil;
• dried fruits, fresh fruits and vegetables.

Frank is more devoted to home-cooked food. He never eats in public catering, citing violations of cooking technology, the abundance of fats, sugar, and chemical additives. Controls the consumption of salt and glucose, strictly monitors the intake of fiber into the body.

When asked about his plans, Koda replies that he wants to remove the mental and intellectual limitations that block the achievement of extreme results. The athlete’s goal is to convince the world that sports and a vegan diet heal the body and improve the quality and length of life. Today, the trainer shares his personal experience and sells training through the website - https://www.frankmedrano.com/.

Tips for beginners on adaptation

Many novice athletes who want to train using this system wonder if they will succeed? Answering such questions, Frank Medrano, whose muscle mass growth occurred gradually over some time, advises paying attention to proper rest.

For those who are just starting to play sports, the processes of recovery and adaptation to stress are much slower. Therefore, the initial stage must be approached individually, having determined with what load a particular athlete can train.

General recommendations are that:

• training should take place three to four times a week;
• between classes you need to take a break of one day;
• if the body does not have time to recover, then it is necessary to reduce the number of exercises or their repetitions;
• the number of repetitions and weight of weights should be increased gradually;
• work out certain muscle groups every day.

Dumbbells and a barbell can serve as an additional load for performing biceps curls, squats, lunges, and deadlifts.

After each workout, you need to add running at a distance of up to one hundred meters. It helps burn fat faster and helps in the growth of muscle tissue through hormonal releases.

Frank Medrano workouts.

Schedule for the first three days

Since Medrano Frank's training program involves working muscle groups on a daily basis, you should consider this schedule.

For the first three days it is like this:

1. Monday – working out the pectoral muscles and triceps: sets of one hundred and fifty push-ups, respectively, with a change in arm position, dumbbell press on a bench, push-ups on uneven bars.
2. Tuesday – training of the back muscles: thirty repetitions of power exercises, pull-ups with a reverse and direct grip, fifty and one hundred repetitions respectively, dumbbell rows and pullovers, five approaches for each type of exercise. Then again pull-ups (fifty repetitions) and power-ups (ten repetitions).
3. Wednesday - working out the shoulder muscles: one hundred push-ups, standing dumbbell press, dumbbell lateral raises and lateral raises with a body tilt (five sets of twelve repetitions).

The order of classes in the second three-day period

According to Frank Medrano's method, if the body is recovering slowly on the fourth day, it is worth taking a break for one day and then continuing.

Those who do not need this continue classes further:

1. Thursday - work of triceps and biceps: thirty muscle-ups, fifty pull-ups with a reverse grip, barbell curls, dumbbell lifts with a hammer grip (all exercises for five approaches). Then dips and regular push-ups (one hundred repetitions).
2. Friday - leg muscle training: four sets of squats with a lunge and dumbbells, one hundred air squats, four sets of twelve repetitions of one-legged squats, straight-legged deadlifts and calf raises (four sets of twelve repetitions).
3. Saturday – general training: one hundred pull-ups and the same number of push-ups, a hundred-meter run in ten races, one hundred crunches and push-ups on the uneven bars, fifty power-ups.

Also, each workout can be supplemented with working out the abdominal muscles and hanging leg raises.

Challenging Human Nature: Frank Medrano! And his training program.

Have you heard of Frank Medrano? The athlete draws superhuman capabilities from plants.

Like most people, Frank was not born vegan. He ate meat for 30 years. And although he has been involved in sports for 7 years, it was only a little over a year ago that he learned that two of his good friends, Dan Attanasio and Noel Polanco, are vegans. And since they were also bodybuilders, Frank became interested. Two of his friends helped him switch to a plant-based diet, selected a menu and answered all his questions, and after 2-3 months Frank experienced all the amazing benefits of a plant-based diet. Most notable was the increase in energy—“real powerful energy”—and the decrease in recovery time. He calls the benefits of a plant-based diet "super wellness."

Exercise regularly and BE HEALTHY!

“I used to think I was healthy and strong, but after switching to a strictly plant-based vegan diet, I began to feel more energetic and began to recover faster from workouts.”

Frank
said
Help from friends made the transition easier, but Frank admits the transition from an omnivore to a plant-based diet wasn't entirely smooth. “The main problem was in my head,” he said. “I was captivated by the delusion that I was missing something, but this turned out not to be the case.” Through trial and error, Frank discovered a new favorite food and after 2-4 weeks he got the hang of it and began to feel great.

What are Frank Medrano's plans?

He is busy adding new information and creating new videos for Vegan Calisthen-X, as well as speaking at fitness shows. He would like to have more opportunities to reach people. Frank recently had two photo shoots for an article in Vegan Health and Fitness magazine (video). And, of course, he will continue to inspire everyone and talk about how to properly develop (and simply live) on a plant-based diet.

Calisthenics

- gymnastics, the art of using one’s own body weight and its inertia for physical development.

How and when did you start training?

I started training about five years ago. I decided to get myself in order after seeing my terrible condition year after year. I was ashamed to even just take off my shirt. I was constantly tired, slow, weak, and my diet wasn't helping the situation. And at some point something clicked in my head. I was tired of being constantly tired, passive and weak, and I wanted to become brave, fast and strong.

What are the advantages of gymnastics over other training methods?

In my opinion, there are many advantages of calisthenics over other types of training.

Mass-building exercises use only your own body weight as resistance to develop the ability to squat, reach, bend, lunge, jump, lower, push-up and move up and down, allowing you to take on the challenges of sports, work, and more with ease. and life. Gymnastics can also be done anywhere - both indoors and outdoors. No matter where you are, you can always train effectively!

Gymnastics can be done at any time - day or night. The bottom line is that you can work out effectively any time you want - your body is always ready! For many calisthenics exercises aimed at increasing mass, the resistance of your own body weight is sufficient for fitness, improving health and physique. In some cases, to perform the exercises you will need basic gymnastic equipment, for example, a wall, a chair, a box, a horizontal bar, etc. However, in most cases, if everything is fine with your body, that's enough! Although I usually do mostly calisthenics exercises, I also use free weights.

How do you motivate yourself and maintain consistency?

I set myself step-by-step realistic goals. I have trained my mind to believe that I can achieve anything if I really want it, and with every activity I challenge myself. Maintaining consistency is an essential element of development; without this there will be no motivation. I want to be in the best shape possible and my dedication and development motivates me.

How much time do you usually spend training?

I usually work out six days a week for about two hours a day.

What is your typical workout?

Monday

* 30 muscle-ups * 100 regular push-ups * 4 sets of 10 reps incline dumbbell press * 4 sets of 10 reps incline dumbbell press * 5 sets of 20 reps dips * 200 regular push-ups * 50 push-ups with arms above feet * 50 close-grip push-ups * 50 push-ups with legs higher than arms * 15 minutes - High Intensity Interval Training (HIIT) * 15 crunches - 15 side crunches * 15 leg raises - 3 sets

Tuesday

* 30 power-up * 100 overhand pull-ups * 4 sets of 10 reps dumbbell rows * 4 sets of 10 reps pullovers * 50 underhand pull-ups * 50 overhand pull-ups * 10 power-ups * 15 minutes - High Intensity Interval Training (HIIT) * 15 crunches - 15 side crunches * 15 leg raises - 3 sets

Wednesday

* 100 push-ups * 4 sets of 10 reps standing dumbbell press * 4 sets of 10 reps standing dumbbell lateral raises * 4 sets of 10 reps bent over dumbbell lateral raises * 100 crunches * 50 crossovers * 50 intense crunches * 2 minutes Scissors (3 sets) * 60 seconds crunch hold * 15 crunches - 15 side crunches * 15 leg raises - 3 sets * Handstand workout until you drop * 15 minutes - High Intensity Interval Training (HIIT)

Thursday

* 30 power-ups * 50 pull-ups with an underhand grip * 4 sets of 10 reps of barbell curls on a bench * 4 sets of 10 reps of dumbbell hammer curls * 4 sets of 10 reps of dumbbell hammer curls with a reverse grip * 100 dips * 100 push-ups floor * 4 sets of 10 repetitions of overhead extensions * 4 sets of 10 repetitions of triceps extensions on the block with a reverse grip * 20 slow pull-ups * 20 slow dips * 15 minutes - High-intensity interval training (HIIT)

Friday

* 4 sets of dumbbell squats * 4 sets of 20-yard lunges * 100 squats * 4 sets of 10 reps of pistols * 4 sets of 10 reps of stiff-legged deadlifts * 4 sets of 10 reps of standing raises * 4 sets of 10 reps seated calf raises * 100 standing calf raises * 15 minutes - High-intensity interval training (HIIT)

Saturday

* 100 crunches * 8 100-meter sprints * 100 pull-ups * 100 push-ups * 100 dips * 30 power-ups * 50 crossovers * 50 intense crunches * 2 minutes of scissor crunches (3 sets) * 60 second crunch hold (3 sets) )

Sunday

Rest

What's your diet like when you're trying to max out?

I'm vegan, so I don't eat any animal products. My diet also consists of lowering fat and increasing my intake of special nutritious foods, so the only thing I do when I'm trying to max out is limit my sodium intake and eat a lot more vegetables.

What is the most difficult exercise for you?

Incline tiger curls.

Name your favorite athletes, bodybuilders or fitness models.

Nathan Jackson (fitness athlete and model); he is an example of how you can be super healthy, strong, and build muscle on a plant-based, vegan diet.

What are your goals for the future?

My fitness goals are to continue my physical development to extreme levels. My body is capable of so much more and I want to continue to feed off that inner strength. I want to set an example, motivate and inspire anyone who is health conscious to adopt a vegan diet so they can push their body to its highest levels. I also hope to be on the cover of a fitness magazine someday.

Do you listen to music while working out?

I love listening to music when I work out, and I listen to different types of music. Right now I'm listening to instrumental soundtracks.

What three tips would you give to anyone who wants to get in perfect shape?

1. Consistency is very important. The more consistent you are, the more development you will get in achieving your goals. 2. Diet and nutrition. No matter how hard you work out, you won't be able to get in perfect shape if you don't follow a proper and healthy vegan eating plan. 3. Work your heart (high intensity interval training) to keep your metabolism constantly burning fat. Without this, you won't succeed!

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