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PAV 2 a sample meal plan for the 60-kg participant assigned to the meal plan group

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Welcome! It’s nice to meet you!

Fuck you and your damn spinach. No spinach. Only sustainable & evidence-based fat loss. P.S. I'm Egis. Enjoy articles. Then, apply for coaching, maybe?

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absscience

Strength training is the closest thing we have to

Strength training is the closest thing we have to the Fountain of Youth.

Muscle mass & strength preservation have been shown to be inversely correlated with multiple age-associated disabilities, diseases, and even all-cause mortality. And, here’s the “well, duh” moment — the most efficient way to preserve/build muscle and strength is through progressive strength training.

A recent narrative review looked at age-related muscle anabolic resistance.

If your inner nerd really needs to know what “muscle anabolic resistance” is, it’s the condition where muscle building response to protein becomes blunted over time. This can cause age-related loss of muscle and strength. But you can prevent it from escalating via the implementation of strength training & nutritional strategies.

Age-related muscle and strength loss is largely under your control. But you have to start lifting weights. As James Fell, a sweary historian, once said:

“Strength training can make the difference in your golden years between climbing Mount Kilimanjaro and puttering around a retirement home on a motorized scooter.”

And so yeah, if you’re still not convinced of the importance of strength training for the quality of life, I don’t know what to tell you.

Now go to the fucking gym.

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

Swipe to see how I create my meal plan for 3-4 upc

Swipe to see how I create my meal plan for 3-4 upcoming days -->

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

How much 8Weeks2Lean program will cost you? — le

How much 8Weeks2Lean program will cost you? — less than the latest Tesla but more than a Snickers bar. 4.9USD/day to be exact. Too much? Haha. So funny I forgot to laugh.

Anyway...

Does the 8Weeks2Lean program work? — Here's what one of the participants said about it:

"Wow, time flew by so fast! I think I can go on my own but I just want to say thank you for everything! This is one of the best decisions I've made this year and I've learned a lot throughout the 8 weeks. Really, really, Thank you so much!"

So yeah, it works.

What 8Weeks2Lean program is? — It's the program designed to facilitate your goals not only over the next 8 weeks but into the future when the 8 weeks are up so you have the necessary skills and habits to manage your nutrition, training, and thus, body weight.

How do you start the 8Weeks2Lean program? — The intake ends tonight at midnight so hurry up — click the link in my bio, see if you fit my requirements, and sign up.

Should women train differently than men? Every ti

Should women train differently than men?

Every time I get this question I end up with my mouth open and my hands on my head. The answer is nofuckingway, women shouldn’t train differently than men.

There are no exercises for women and men. There are just exercises. And these exercises are all the same regardless of your gender.

The only difference between workouts for men and women is the body parts that are emphasized.

For instance, most women more than a long life full of health and happiness want bigger glutes. If your goal is the same, your program should be designed accordingly from all the exercises available to you. Not just ones that google shmoogle labeled as “exercises for women”

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

In 2005, the US Department of Health and Human Ser

In 2005, the US Department of Health and Human Services and the US Department of Agriculture (USDA) used the term “discretionary calorie allowance” in the Dietary Guidelines for Americans. I’ll quote the authors directly:

“Discretionary Calorie Allowance—the balance of calories remaining in a person’s energy allowance after accounting for the number of calories needed to meet recommended nutrient intakes through consumption of foods in lowfat or no added sugar forms. The discretionary calorie allowance may be used in selecting forms of foods that are not the most nutrientdense (e.g., whole milk rather than fatfree milk) or maybe additions to foods (e.g., salad dressing, sugar, butter).”

The authors continued:

“<…> Individuals who eat nutrient-dense foods may be able to meet their recommended nutrient intake without consuming their full calorie allotment. The remaining calories—the discretionary calorie allowance—allow individuals flexibility to consume some foods and beverages that may contain added fats, added sugars, and alcohol.”

Discretionary calorie allowance in the USDA Food Guide amounts to 10-20% of total daily caloric intake. If the remaining 80-90% of your diet comes from whole and minimally processed foods, you will get enough vitamins and minerals a.k.a nutrients to promote health.

So go for the 80/20 rule. Bring some flexibility into your diet. You’re not doing anything wrong.

If you want to bypass all of the nonsensical weight loss information and avoid common beginner mistakes, apply for the 1x1 Coaching Program where my goal is to be at your side the entire way, helping you to avoid scams and pitfalls that most people fall into. Apply via the link in my bio.

Swipe to find out why deadlift, bench press, squat

Swipe to find out why deadlift, bench press, squat or any other exercise isn't a must-do exercise >>>

If you want to up your game when it comes to fat loss, muscle & strength gain, or technique, you should probably (by “probably” I mean most definitely) jump on board for the “Train With Me” program. It's a 3, 6, or 12-month progressive strength training 1:1 online coaching.

In this program, I will teach you how to train with a proper technique, with an optimal number of sets per week & proximity to failure so that you can enjoy your time in the gym without the need to figure it out all for yourself.

Click the link in my bio & Let me help you stay on track by holding you accountable for your training.

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