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BIGGER LEANER STRONGER WOMEN HOW TO
BIGGER LEANER STRONGER WOMEN DRIVER

Most people think of willpower as the ability to say, “I won’t,” but there are two other aspects to it as well.

How you talk yourself into putting off that important work just one more day is how someone else eases the guilt of giving in to his cravings for a cigarette.

Your excuse for skipping the gym… again… is remarkably similar to the foodie’s justification for bingeing… for the third day in a row.

They have better social and romantic relationships (they can keep their mouths shut), and they even live longer.

What about those with higher levels of willpower? Well, they do better in school, earn more money, make better leaders, and are happier, healthier, and less stressed.

BIGGER LEANER STRONGER WOMEN HOW TO

How to become your own master: the simple science of willpower and self-control The addition of cardiovascular training burns more energy and thus more fat.The addition of resistance training to a calorie deficit preserves muscle and BMR, and it provides a substantial “afterburn” effect.Eating a slow-digesting protein like egg or casein (either from a powder or from a whole-food source like low-fat cottage cheese) 30 minutes before going to bed improves muscle recovery.Eating at night doesn’t help or hinder weight loss or muscle growth.Eat on a schedule that works best for you. Increasing or decreasing meal frequency doesn’t help or hinder weight loss or muscle growth.If you want your weight-loss regimen to be maximally effective, you want to eat enough protein and carbohydrate so as to preserve muscle and performance capacity and enough dietary fat so as to maintain general health. A calorie is not a calorie when it comes to optimizing body composition.When you restrict your calories for fat-loss purposes, your body reduces its total fat stores to stay alive, but it also slows down its basal metabolic rate to conserve energy.The 4 scientific laws of healthy fat loss Training the muscles of a certain area of your body burns calories and can result in muscle growth, both of which certainly can aid in fat loss, but it doesn’t directly burn the fat covering them to any significant degree.The key to preserving strength and thereby muscle while losing weight is to lift heavy weights.

This is why a flexible approach to dieting is the only one that works in the long run. The best diet is the one you can follow.You simply can’t outexercise a poor diet. Doing a bunch of cardio isn’t enough to get lean.And if you burn more fat than you store, you get leaner. If you store more fat than you burn (by overeating), you get fatter. If you store just as much fat as you burn every day, your weight stays the same.Your body flips between “fed” and “fasted” states every day, storing fat from food you eat and then burning it once there’s nothing left to use from the meals.If you want to lose fat and not muscle, a calorie isn’t a calorie. What you eat does matter in terms of body composition, however.The types of foods you eat have little to do with losing or gaining weight. The principle of energy balance underlies all weight loss and gain.The 5 biggest fat loss myths and mistakes Recovery time is just as important as training time, and studies have shown it takes the body two to seven days to fully repair muscles subjected to weight training.Working primarily with 80 to 85 percent of your 1RM optimizes strength gains and muscle growth.

BIGGER LEANER STRONGER WOMEN DRIVER

Progressive overload is the primary driver of muscle growth, not fatigue or pump.

The three scientific laws of muscle growth If you chronically overeat, you will build muscle but will gain too much body fat.

If you chronically undereat, you won’t grow any muscle to speak of.

If you want to build an impressive physique, you’re going to have to work hard in the gym.

Instead, you want to progressively increase your strength on key compound lifts.

You don’t have to constantly change up your exercise routine to make gains.

Getting a huge pump doesn’t stimulate nearly as much muscle growth as you might think.

High-rep routines that emphasize isolation exercises are extremely ineffective in the long run.

As a natural weightlifter, you must emphasize heavy, compound weightlifting if you want to maximize your results.

Many popular bodybuilder routines result in overtraining for a natural weightlifter.

More is not always better in weightlifting.

The 7 biggest muscle-building myths and mistakes

My personal notes on the book Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body. Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body