What is the book about?
Everyone should have the chance to get healthy, lose weight, gain muscle, and maintain their health, according to the author. The program’s foundational exercise and nutrition theory is also covered in the book, which is crucial for maximizing the program’s effectiveness.
Michael Matthews also explains the differences between slimmer, leaner, and stronger. His book is a compilation of common errors and debunked myths that, if rigorously followed, will help you lose “10 to 15 pounds of fat in a breeze” and achieve “that ‘Hollywood babe’ physique” in as little as three months.
Matthews educates us on topics like fitness, nutrition, and health that most people are unaware of. He has separated this phrase into three categories: physiology, nutrition, and general health.
However, Matthews would like to expedite the process for you by first debunking the eight most common misconceptions and errors in muscle building.
- The Toning and Shaping Lies
You cannot alter the shape of your muscles, no matter how hard you try or how well you succeed. Genetics is what determines it.
Therefore, it is a misconception, unsubstantiated by any known science, that certain exercises produce “long, thin” muscles while others produce “bulky, unattractive” muscles.
2: Gaining Bulk Through Weightlifting
Although this fallacy is addressed in #1, Matthews feels compelled to reiterate it since he is so offended by it.
But not only won’t get big with weight training, you couldn’t even if you wanted to unless you’re a genetic freak, the author argues. You simply can’t make your body do it. Genetic programming and hormones are absent.
The better it is for you to exercise more
Daily exercise that lasts too long results in overtraining, which makes you drowsy and offers your body insufficient time to repair your muscles. As a result, you could occasionally lose muscle and retain fat as a result of this.
For your muscles to get bigger and stronger, you must “feel the burn.”
Lactic acid is exactly what causes the burning sensation in your muscles, which may not seem as severe as it sounds but is still not healthy.
Time Wasted on the Wrong Exercises
You should be aware that these three easy steps are necessary if you want to increase your strength and muscle tone when working out at the gym:
“exercise weights that get increasingly heavier, eat right, and give your body enough rest.”
The Squat, Deadlift, and Bench Press are some of the most efficient “compound exercises” for gaining muscle since they work numerous muscle groups.
Practicing Like a Dunce
Unfortunately, most people don’t know how to perform exercises properly, which not only hinders their growth but also increases their risk of suffering crippling injuries because it puts unneeded strain on their ligaments, tendons, and joints.
How to Train Like a Wussy
exercising without putting any pressure on yourself. Of course, it will never work like that.
Even though evolution works against you in terms of having the perfect body because everyone seeks pleasure and ease over discomfort, you still need to put in the work if you’ve made the decision to go to the gym.
Eating to Gain Weight or Stay Weak
The other component of the equation, in addition to exercise, is nutrition. And even the ladies who are aware of this are eating incorrectly in a major way.
“Your muscles just don’t develop bigger or stronger if you don’t eat enough calories and obtain enough protein, carbs, and fats throughout the day. No matter how hard you work out, if you don’t eat enough, you won’t put on much muscle.
The inverse is also accurate:
“You can grow muscle, but it will be covered with an unsightly coating of superfluous fat if you eat too many calories, unhealthy carbs, and fats, and don’t know how to proportion and plan your meals appropriately.”
1. Calorie counting is not necessary
Of course, tracking your calories is really important if you want to lose weight. The energy potential of food is expressed in calories, and if you want to reduce fat, you must burn more energy than you consume. As a result, consuming more calories each day than you can burn off results in increased fat storage. It’s that easy.
2. Exercise Equals Weight Loss
No, not if you consume too many calories. Fat loss is enhanced by cardio, but only to a degree. Jogging will only burn half of the additional 600 calories you consume, and you’ll still put on weight in the end.
3. Following fads
Atkins eating plan. Paleo eating plans. diet of the wild. The bulletproof eating plan How many diets are there, then? One ponders. The reality is that there are only a few rules (see the lesson after this one), and everything else is just a trend that is extremely profitable for some people.
4. Low weight and high repetitions help to develop “lean muscle”
Being thin is a result of having little body fat, not of exercising. And it’s something a low-weight, high-rep routine will almost likely prevent you from achieving.
Spot Reduction, No. 5
Only a healthy diet and no isolated, spot-reduction workouts are capable of reducing fat. Your body will also choose how it will be lowered when it happens.
“You must have concrete, measurable goals set in your mind as to why you are doing it before you lift a weight, step on a treadmill, or reduce a calorie.”
1. Establish your ideal body type; don’t simply use adjectives; get a photo instead. After all, you wouldn’t go to the barbershop without one, would you?
2. Determine your optimum level of health as number two.
3. Give yourself a motivation to accomplish these objectives. It doesn’t matter if it’s getting better at some of your hobbies or receiving more attention from your relationship. Just make one for yourself that will spur you on as you travel. Considering that it is lengthy.
The straightforward science of self-control and willpower.
According to research, even five minutes of low-intensity outdoor exercise are sufficient to boost your mood.
Additionally, research demonstrate that practising self-compassion when under pressure or failing is linked to increased willpower and self-control.
Exercise seems to be the best way to increase self-control in all facets of our lives. It has instant results, and using it to strengthen willpower doesn’t even require much.
Eat the meals you enjoy to get the body you want.
Regardless of the food sources, 1 gramme of protein, 4 grammes of carbs, and 9 grammes of fat all provide the same number of calories.
When you eat, you provide your body with a significant amount of energy (calories) quickly. When blood glucose levels exceed what is required to sustain life, some of the excess energy is not “thrown away” or burned off, but rather is stored as body fat for later use.
According to science, your body is in a “postprandial” condition when it is absorbing the nutrients it has consumed and accumulating fat (after means “after” and prandial means “having to do with a meal”).
The body enters the “postabsorptive” state, also known as the “after absorption,” where it must use its fat reserves for energy after it has finished absorbing the glucose and other nutrients from the food (amino acids and fatty acids). When you are “fasting,” your body is in “fat burning mode.” Every day, your body alternates between being “fed” and “fasted,” storing the fat from the food you eat and burning it once there is nothing else left to be used from the meals.
How to maximize your gains with pre- and post-workout nutrition
Muscles grow “outside of the gym” – with proper rest and nutrition. The recommended sources are rice milk (tastes great with whey protein) and bananas, but other popular nutritious choices are instant oatmeal, dates and figs, melon, white potato, white rice, raisins, and sweet potato.
The body enters the “postabsorptive” state, also known as the “after absorption,” where it must use its fat reserves for energy after it has finished absorbing the glucose and other nutrients from the food (amino acids and fatty acids). When you are “fasting,” your body is in “fat burning mode.” Every day, your body alternates between being “fed” and “fasted,” storing the fat from the food you eat and burning it once there is nothing else left to be used from the meals.
Workout for leaner, stronger, and sexier
Exercise your muscles five days a week (working different muscle groups allows for this continuity)
If you can, split your cardio and strength training by several hours; if not, perform the cardio AFTER the strength training. Perform HIIT cardio for 20 to 30 minutes, 2 to 5 times a week.
Have a complete rest day per week, with no lifting or cardio.
Perform 3 warm-up sets, starting with set 1 with 50% of the heavy weight for 12 reps, followed by sets 2 and 3 with the same weight for 10 reps faster.
Before training on the same muscle group again, wait 5-7 days.
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