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4 Dose-response relationship between weekly resistance training volume and increases in muscle mass study results

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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 best thing you can do for

Strength training is the best thing you can do for fat loss.

Many people who want to lose weight don’t realize that what they really want is to lose fat and build muscle. Muscle creates the shape of your body. You can’t build a perkier, rounder, or sexier anything without building muscle.

For that reason, whether your goal is to build muscle or lose fat, you need to be lifting weights (and putting them down!).

Oh, another teeny tiny reason to resistance train — it’s one of the main indicators of whether or not you’ll regain the weight.

P.S. When I say “resistance training” I don’t mean “pink dumbbells for 25 reps” nonsense. Those who train this way ought to be placed in mental institutions.

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.

We burn energy: 1) To digest food (thermic effect

We burn energy:

1) To digest food (thermic effect of food — TEF)

2) To perform a formal exercise (exercise activity thermogenesis — EAT)

These two are predisposed and you can't do much about them. Unless you're prepping for the Olympics, TEF won't make much difference in terms of daily calorie expenditure.

3) To exist (basal metabolic rate — BMR) — this one is also predisposed for the most part. You can increase BMR by building more muscle mass. As Alan Aragon observed, having 10 lbs of extra muscle mass would increase your energy expenditure by 206.2 kcal per day.

4) To perform daily tasks (non-exercise activity thermogenesis — NEAT). NEAT stands for calories burned outside of “formal” exercise such as standing, walking, taking stairs, fidgeting, etc.

And that's I want to talk about more.

You can’t wake up tomorrow and decide to increase the flying fuck out of your BMR, TEF, and EAT because they're predisposed (for the most part).

What you can do is consciously strive to increase your NEAT by moving as much as you can when not throwing weights around the gym.

Maintaining an active lifestyle can burn significantly more calories than your average gym workout. So instead of blaming all of your weight loss woes on sugar or carbs, get 10k steps per day. Or 11k. Or 12. I don’t care. Anything counts.

A daily twenty-minute walk seems small but over time, those 20 minutes of movement compound into thousands of calories expended with minimal upheaval.

So take the stairs, park your car in the furthest corner from the supermarket, go for a walk, etc.

Unless you’re Frodo Baggins schlepping the Ring to Mordor with the fate of humankind on your shoulders, walking is easy peasy lemon squeezy.

There are millions of people who would donate a nut or two for a set of working legs. Don’t take yours for granted. Walk. Listen to a podcast. Take the stairs. Get your NEAT up.

It may be one of the catalysts to your fat loss success.

I’m here to tell you that you have ways to make

I’m here to tell you that you have ways to make dieting easier, sustainable, and more enjoyable. Swipe to see 5 ways to do that >>>>>

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 to stop yourself from quitting the gym? Do yo

How to stop yourself from quitting the gym?

Do you keep quitting the gym when you feel like you’ve stopped making progress? After a coupla of “so-so” workouts you conclude your workouts are no longer working and you need to switch things up?

Listen, for every 5 workouts you’ll have 1 great workout where you’ll go woohoo fuck yeah, 1 awful workout where you’ll want death murder the shit out of everyone around you, and 3 average, nothing-to-write-home-about workouts.

So keep that in mind if you’re struggling to stay consistent with your workouts — every workout isn’t going to be your best. That’s normal. Be patient and stay consistent.

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.

“What I eat in a day” videos are stupid and yo

“What I eat in a day” videos are stupid and you need to stop watching the.? Here’s why.

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.

Don't give me this bullshit "If you think you don'

Don't give me this bullshit "If you think you don't have time to exercise and meal prep, then you don't want this bad enough. Everyone has the same 24 hours in a day." Here's why I hate this crap >>>

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.

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