The Simple Truth About Gaining Muscle and Loosing Fat According to Book Bigger Leaner Stronger by Michael Matthews
- in Weight Loss
- on May 2, 2018
T Off Men’s Health treats its patents as a whole, this means that not only is primary care of utmost importance, we also offer weight loss planning as a service, among others. In this blog we are focused on the concepts written by the tried and tested strategy developed by Michael Matthews discussed in his book Bigger Leaner Stronger. In his book he offers many truths about weight loss and what it really takes to bulk up, lean down and maintain one’s weight goals. The raw truth and scientific proof in his writing are what is most appealing about his strategy and teachings.
In this blog, we are going to touch on the simple truths that he offers in regards to fat loss and muscle growth.
The 5 Biggest Fat Loss Myths & Mistakes
- It is unnecessary to count calories
- If you do cardio you will lose weight
- Following current fads will lead to success
- The best way to get tones is to do high reps of low weight
- It is not possible to use spot reduction to target a specific area of the body
The Real Science of Healthy Fat Loss
Law #1: Eat Fewer Calories Than You Expend Per Day And Weight Loss Will Result
Law #2: Create a Meal Schedule That is Most Manageable for You
Law #3: Regular/Measured Cardio will Help Burn Fat
The 6 Biggest Muscle Building Myths & Mistakes
- More grow is a direct result of more sets
- It is necessary to “Feel the Burn” to gain muscle
- It is possible to waste time doing the wrong exercises
- Over lifting
- Under lifting
- Not having the correct meal plan goals
The Real Science of Muscle Growth
Law #1: Muscles Grow BECAUSE they’re forced to
Law #2: Muscles Grow due to overload, not fatigue
Law #3: Muscles Grow after you leave the gym
Law #4: Muscles Grow Only when they are properly nourished
Simple Truths Quoted directly from Bigger Leaner Stronger
- “In order to lose fat, you must keep your body burning more energy than you’re feeding it, and the energy potential of food is measured in calories”.
- “A calorie is a measurement unit of the amount of energy that can be produced by food. One calorie is enough energy to raise the temperature of one gram of water by one degree Celsius. Thus, when you’re referring to the calories contained in food, you’re referring to the potential energy stored in the food”.
- “What people are actually objecting to with counting calories is trying to figure out what to eat while on the run every day or what to buy when rushing through the grocery store”.
- “Getting ripped boils down to nothing more than manipulating a simple mathematical formula: energy consumed versus energy expended”.
- “When you give your body more calories (potential energy) than it burns off, it stores fat. When you give your body less calories than it burns throughout the day, it must make up for that deficit by burning its own energy stores (fat), leading to the ultimate goal, fat loss. It doesn’t even matter what you eat—if your calories are right, you’ll lose weight”.
- “Before you lift a weight or cut a calorie, you must have specific, tangible goals set in your mind as to why you’re doing it”.
Goals and Gains
- “No matter how bad you might think your genetics are, no matter how lost you might feel after trying and abandoning many types of workouts, you absolutely, positively can have the lean, ripped body that you dream about”.
- “If you can get one more rep on an exercise than you did last week (while maintaining proper form), pat yourself on the back, because you’ve made progress”.
- “There are six aspects of nutrition that are of primary concern when trying to build muscle and lose fat. They are calories, protein, carbohydrates, fats, water, and vitamins and minerals”.
- “Protein, carbohydrates, and fats are known as ‘macro–nutrients’ (macro means ‘of great size; large’), and how you structure these in your diet is vitally important to your overall results. Of secondary concern to success are vitamins and minerals, which are known as ‘micro–nutrients’, and these are essential for body’s performance of many different physiological processes connected with building muscle and losing fat”.
- “Eating enough protein every day is rock–bottom fundamental to building muscle and increasing strength”.
- “Not eating enough protein each day is the easiest way to prevent muscle growth, get stuck in a rut, and quit”.
- “Regardless of what type of carbohydrate you eat—broccoli or apple pie—the body breaks it down into two substances: glucose and glycogen. Glucose is commonly referred to as ‘blood sugar’, and it’s an energy source used by your cells to do the many things
- “The amount of sleep that you get plays a crucial role in gaining muscle”.
- “You could do the perfect workouts and give your muscles the perfect amount of rest, but if you don’t eat correctly, you won’t grow—period”.
- “A ‘simple’ carb is one that converts very quickly (is high on the glycemic index), such as table sugar, honey, and watermelon, while a “complex” carb is one that converts slowly (is low on the glycemic index), such as broccoli, apple, and whole–grain bread”.
- “Fats are the densest energy sources available to your body”.
- “Each gram of fat contains over twice the calories of a gram of carbohydrate or protein”.
- “Fats help your body absorb the other nutrients that you give it, nourish the nervous system, help maintain cell structures, regulate hormone levels, and more”.
- “There are two main sources of protein out there: whole food protein and supplement protein”.
- “Whole food protein is a protein that comes from natural food sources, such as beef, chicken, fish, etc”.
- “The best forms of whole food protein are chicken, turkey, lean red meat, fish, eggs, and milk”.
- “Eat carbs in the medium-high range of the glycemic index (70–90 is a good rule of thumb) about 30 minutes before you train and within 30 minutes of finishing your workout”.
- “By lifting weights, you are actually causing tiny tears (known as “micro–tears”) in the muscle fibres, which the body then repairs, adapting the muscles to better handle the stimulus that caused the damage. This is the process by which muscles grow (scientifically termed hypertrophy)”.
- “For optimal muscle growth, you must lift in such a way that causes optimal micro-tearing and then you must feed your body what it needs to grow and give it the proper amount of rest”.
- “Building muscle and getting stronger requires lifting heavy weights, and doing short, intense sets of relatively low reps. This type of training causes optimal micro–tearing for strength and growth gains, and forces the body to adapt”.
- “Studies have shown that, depending on the intensity of your training and your level of fitness, it takes the body 2–5 days to fully repair muscles subjected to weight training”.
If you are interested in weight loss and are ready to take it seriously with the support you need, T Off Men’s Health is here to support your success.
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