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Fuck you and your damn spinach. No spinach.
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If you’re hoping to get shredded to the bones in

If you’re hoping to get shredded to the bones in 6 months, get outta my face.

Building muscle takes time and the biggest mistake you can make when trying to build muscle is setting an unrealistic expectation of rate of progress.

While there are no specific numbers in the literature of what you can expect in terms of muscle gain per month, these are the numbers that @thealanaragon highlighted in his research review and that's pretty much what I see with my clients too.

I know you probably are going to ignore those numbers because it’s too slow. And by probably, I mean definitely.

But don’t rush it.

I’ve seen enough to assure you that if you gain over 1.5% of your body weight per month (there is always a possibility of you being an outlier), your ass will just get fatter.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="If you’re hoping to get shredded to the bones in 6 months, get outta my face. Building muscle takes time and the biggest mistake you can make when trying to build muscle is setting an unrealistic expectation of rate of progress. While there are no specific numbers in the literature of what you can expect in terms of muscle gain per month, these are the numbers that @thealanaragon highlighted in his research review and that's pretty much what I see with my clients too. I know you probably are going to ignore those numbers because it’s too slow. And by probably, I mean definitely. But don’t rush it. I’ve seen enough to assure you that if you gain over 1.5% of your body weight per month (there is always a possibility of you being an outlier), your ass will just get fatter.">

People will argue what’s the best exercise, work

People will argue what’s the best exercise, workout split, or rep range until their brains turn into protoplasms.

None of that crap matters in the grand scheme of things because there’s only one right way to train and that’s training for progressive overload.

(Can you sense a big, hairy, ugly “BUT” lurking around the corner?)

BUT…

There is a problem with progressive overload.

You see, people will read how cool & shiny progressive overload is and they will face this situation:
.
1. They will start adding weight to the bar and/or reps because that’s what progressive overload asks for.

2. They will get stronger and/or bigger.

3. Exercise form stays solid and everything is picture perfect.

4. Eventually, putting more weight on the bar gets harder and harder. Yet, they still keep putting more weight to the bar until form deteriorates.

5. They no longer feel an exercise working a targeted muscle.

6. Nagging pain kicks in.

Don’t do that. Don’t sacrifice exercise form for progressive overload. If you stopped progressing on a particular exercise, you have to either rotate an exercise or deload (take a week off training).

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="People will argue what’s the best exercise, workout split, or rep range until their brains turn into protoplasms. None of that crap matters in the grand scheme of things because there’s only one right way to train and that’s training for progressive overload. (Can you sense a big, hairy, ugly “BUT” lurking around the corner?) BUT… There is a problem with progressive overload. You see, people will read how cool & shiny progressive overload is and they will face this situation: . 1. They will start adding weight to the bar and/or reps because that’s what progressive overload asks for. 2. They will get stronger and/or bigger. 3. Exercise form stays solid and everything is picture perfect. 4. Eventually, putting more weight on the bar gets harder and harder. Yet, they still keep putting more weight to the bar until form deteriorates. 5. They no longer feel an exercise working a targeted muscle. 6. Nagging pain kicks in. Don’t do that. Don’t sacrifice exercise form for progressive overload. If you stopped progressing on a particular exercise, you have to either rotate an exercise or deload (take a week off training).">

Swipe to see how to build muscle-->

Swipe to see how to build muscle-->

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Focus on the left as nothing else matters (for the

Focus on the left as nothing else matters (for the general population).

1.Sustainability & adherence

Sustainability & adherence are by far the most important factors in weight maintenance after weight loss.

Everyone with a remotely solid foundation of nutritional knowledge would agree that if you can’t sustain and adhere to the methods you used to drop weight, then the question is not “if” but “how quickly” you will gain the weight back after you lose it.

If you lost weight following keto diet, you should be following it after that fat is gone.

2.Calorie deficit (if the goal is fat loss)

As James Fell puts it, you can tell me all about your invisible friend that you pray to, and I’m cool with that. I will be respectful. I won’t think you are delusional. But if you start denying calories in – calories out (CICO), I’ll tell you to get outta my face with that bullshit.

Because we’re talking about knowable vs. unknowable, and CICO is very knowable and has been proven to hell and back, which is why Gary Taubes needs to STFU.

Eat fewer calories than you burn.

3.Heaps of studies have shown increased fat loss and energy expenditure in higher protein diets.

Why is that, you wondering?

The bulk of the evidence points to a higher thermic effect (TEF) of protein which is about 20-30% whereas carbohydrates are approximately 5-10%, and fats 0-3%.

Higher protein intake also improves lean body mass preservation while being in a calorie deficit. This might lead to more fat loss and less muscle loss. This, in turn, may help to maintain metabolic rate better.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Focus on the left as nothing else matters (for the general population). 1.Sustainability & adherence Sustainability & adherence are by far the most important factors in weight maintenance after weight loss. Everyone with a remotely solid foundation of nutritional knowledge would agree that if you can’t sustain and adhere to the methods you used to drop weight, then the question is not “if” but “how quickly” you will gain the weight back after you lose it. If you lost weight following keto diet, you should be following it after that fat is gone. 2.Calorie deficit (if the goal is fat loss) As James Fell puts it, you can tell me all about your invisible friend that you pray to, and I’m cool with that. I will be respectful. I won’t think you are delusional. But if you start denying calories in – calories out (CICO), I’ll tell you to get outta my face with that bullshit. Because we’re talking about knowable vs. unknowable, and CICO is very knowable and has been proven to hell and back, which is why Gary Taubes needs to STFU. Eat fewer calories than you burn. 3.Heaps of studies have shown increased fat loss and energy expenditure in higher protein diets. Why is that, you wondering? The bulk of the evidence points to a higher thermic effect (TEF) of protein which is about 20-30% whereas carbohydrates are approximately 5-10%, and fats 0-3%. Higher protein intake also improves lean body mass preservation while being in a calorie deficit. This might lead to more fat loss and less muscle loss. This, in turn, may help to maintain metabolic rate better.">

What the heck does "food freedom" even mean? Well

What the heck does "food freedom" even mean?

Well, food freedom is feeling in control of the food that you eat, instead of food controlling you.

If you have to log the chocolate you've just eaten to the app even though aren't even wanting to lose weight, you have a problem.

This is not food freedom.

Food holds power over you.

You need to sort that shit out.

If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="What the heck does "food freedom" even mean? Well, food freedom is feeling in control of the food that you eat, instead of food controlling you. If you have to log the chocolate you've just eaten to the app even though aren't even wanting to lose weight, you have a problem. This is not food freedom. Food holds power over you. You need to sort that shit out. If you want to avoid the scams, pitfalls, and problems that most people fall into, hire me to guide you, maybe? Comment "I'm in" and I'll DM you with the details for 1x1 coaching.">

Many people are concerned that a fat-loss meal pla

Many people are concerned that a fat-loss meal plan must be bland or unpalatable. Not true. You can eat delicious foods and still lose body fat.

In fact, you can eat anything you want as long as you understand the key to enjoying your favorite foods appropriately. The answer is calorie control and moderation.

Diets that force you to eat foods you dislike are usually among the first to fail, regardless of what other virtues they may possess. An effective fat-burning program doesn’t have to be a radical departure from your usual year-round eating habits.

Please, understand that as long as you obey the law of calorie balance and eat only small amounts, you can still be healthy, develop a great body, and enjoy your favorite foods in moderation.

Moderation isn’t glamorous. We’re almost disappointed when we find out that someone we know lost a good deal of body fat and improved her health simply by practicing consistent moderation.

But moderation works. And you should learn to embrace it!

To sign up for personalized online coaching, click the link in bio📲

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Many people are concerned that a fat-loss meal plan must be bland or unpalatable. Not true. You can eat delicious foods and still lose body fat. In fact, you can eat anything you want as long as you understand the key to enjoying your favorite foods appropriately. The answer is calorie control and moderation. Diets that force you to eat foods you dislike are usually among the first to fail, regardless of what other virtues they may possess. An effective fat-burning program doesn’t have to be a radical departure from your usual year-round eating habits. Please, understand that as long as you obey the law of calorie balance and eat only small amounts, you can still be healthy, develop a great body, and enjoy your favorite foods in moderation. Moderation isn’t glamorous. We’re almost disappointed when we find out that someone we know lost a good deal of body fat and improved her health simply by practicing consistent moderation. But moderation works. And you should learn to embrace it! To sign up for personalized online coaching, click the link in bio📲">

Only eating fewer calories than your body needs ev

Only eating fewer calories than your body needs every day WILL make you lose weight.

There are way too many desperate dieters searching for foods, food combinations or macros that would give them the magical weight loss advantage and which foods in any amount will make them pile on a new set of love handles.

Please, don’t be one? Okay?

All you have to do to make the right decision is to realize you must burn more calories than you take in for an extended period of time.

There are no foods that you should not eat and there are no magic foods that can make you drop weight singlehandedly. There are no best macro ratios. None. Nil. Sure, you could deepthroat kale 5 times a day but kale tastes like diabetes so I’m not sure if it’s worth the hassle.

1. Want to lose weight? Calorie deficit.
2. Love handles? Calorie deficit.
3. Belly fat? Calorie deficit.
4. Underarm fat? Calorie deficit.
5. Face fat? Calorie deficit.
6. Lower back fat? Calorie deficit.

If you’re still not convinced of the importance of a calorie deficit, I don’t know what to tell you. Get in touch with me, maybe? (contact info in bio).

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Only eating fewer calories than your body needs every day WILL make you lose weight. There are way too many desperate dieters searching for foods, food combinations or macros that would give them the magical weight loss advantage and which foods in any amount will make them pile on a new set of love handles. Please, don’t be one? Okay? All you have to do to make the right decision is to realize you must burn more calories than you take in for an extended period of time. There are no foods that you should not eat and there are no magic foods that can make you drop weight singlehandedly. There are no best macro ratios. None. Nil. Sure, you could deepthroat kale 5 times a day but kale tastes like diabetes so I’m not sure if it’s worth the hassle. 1. Want to lose weight? Calorie deficit. 2. Love handles? Calorie deficit. 3. Belly fat? Calorie deficit. 4. Underarm fat? Calorie deficit. 5. Face fat? Calorie deficit. 6. Lower back fat? Calorie deficit. If you’re still not convinced of the importance of a calorie deficit, I don’t know what to tell you. Get in touch with me, maybe? (contact info in bio).">

"I've tried everything: Lower calories, higher cal

"I've tried everything: Lower calories, higher calories, calculating my BMI, taking rest days, eating fruits and vegetables, drinking water, running, walking, biking. I think a calorie deficit doesn't work." Ever heard something like that?

You might have tried every METHOD but you surely haven’t tried the MECHANISM by which weight loss occurs.

You might have tried keto, paleo, low-carb, whole30, or some other dumbfuck diet. But these are methods. Tools to achieve the mechanism by which you lose fat.

That mechanism is a sustained calorie deficit.

If you do this, you will lose weight. Everyone does. When calorie deficit is applied, everyone loses weight.

So start tracking your food intake. You can log calories consumed using one of the many calorie-tracking apps available.

Read the labels and use scales to track the calories you consume more accurately.

If you want to have an easier and more enjoyable time achieving your health & fitness goals, apply for 1x1 online coaching. Link in Bio.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt=""I've tried everything: Lower calories, higher calories, calculating my BMI, taking rest days, eating fruits and vegetables, drinking water, running, walking, biking. I think a calorie deficit doesn't work." Ever heard something like that? You might have tried every METHOD but you surely haven’t tried the MECHANISM by which weight loss occurs. You might have tried keto, paleo, low-carb, whole30, or some other dumbfuck diet. But these are methods. Tools to achieve the mechanism by which you lose fat. That mechanism is a sustained calorie deficit. If you do this, you will lose weight. Everyone does. When calorie deficit is applied, everyone loses weight. So start tracking your food intake. You can log calories consumed using one of the many calorie-tracking apps available. Read the labels and use scales to track the calories you consume more accurately. If you want to have an easier and more enjoyable time achieving your health & fitness goals, apply for 1x1 online coaching. Link in Bio.">

Sleep is not for the weaklings. Sleep is for happy

Sleep is not for the weaklings. Sleep is for happy and lean.

You see, sleep debt impairs muscle recovery because of increased protein degradation. Which is detrimental to MPS, by the way.

Moreover, sleep deprivation results in reductions in IGF-1 and testosterone concentrations—hormones that are essential for muscle growth.

Want to build muscle and/or lose fat?

Then make sure to get 6-8 hours of quality sleep. Even if it means sleeping on a pile of rocks to get those hours.

<img src="https://absscience.com/wp-content/plugins/instagram-feed/img/placeholder.png" alt="Sleep is not for the weaklings. Sleep is for happy and lean. You see, sleep debt impairs muscle recovery because of increased protein degradation. Which is detrimental to MPS, by the way. Moreover, sleep deprivation results in reductions in IGF-1 and testosterone concentrations—hormones that are essential for muscle growth. Want to build muscle and/or lose fat? Then make sure to get 6-8 hours of quality sleep. Even if it means sleeping on a pile of rocks to get those hours.">

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I'm Egis, the founder of Abs Science! I firmly believe in scientific research and that diet determines 80% or more of your health and well-being. I believe in being healthy from the inside out

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