Getting in shape was hard. Some days I felt:
But guess what? That didn’t stop me. Why? I didn’t let a bad day turn into a bad week. Or a bad week turn into a bad month. There were days I didn’t stick to my diet. There were days I missed my workout. My brain: Don’t give into this. Remember… Progress over perfection. It’s okay to make mistakes along the way. Perfection is overrated. A bad day doesn’t equal a bad week. It all comes down to your reaction to the bad day. |
Evidence-based advice getting you leaner, more muscular and healthier.
There's one stupidly simple habit I follow. This habit has helped lose fat, without tracking a thing. Without tracking calories. Without watching what I eat. Without analyzing everything I put on my plate. And the habit is to simply eat only when you're hungry. The thing is, most people eat whenever they feel like it. When they watch TV. When they're bored. Or when they're just after the next dopamine hit. And this type of eating leads to overeating. Which leads to massive gain in fat mass....
Getting lean has been one of my goals for a long time alongside building muscle. Here's me 6 months ago: December 7th And here's me today: Not only did I lose a lot of fat, I've also gained an impressive amount of muscle. Today we'll mostly focus on fat loss and some general principles of retaining muscle while trying to lose fat. To lose fat, we first need to understand how fat loss works. How fat loss works? Fat loss is driven by energy deficit. You need to burn more calories than you...
Protein is by far the most important macronutrient when it comes to building muscle. Protein is responsible for muscle protein synthesis (MPS), meaning that protein is the only macronutrient that can stimulate muscle growth. Therefore it's crucial to understand how to use protein because otherwise, you may be leaving potential gains on the table. By the end of this email, you'll have a clear understanding of how to use protein for maximum muscle growth. We'll cover topics like: How much...