Michael Matthews Bigger Leaner Stronger The Simple Science of Building the Ultimate Male Body.pdf

The bottom line healthy fat loss depends on these

Info icon This preview shows pages 70–74. Sign up to view the full content.

THE BOTTOM LINE Healthy fat loss depends on these four laws and no others. Drugs and invasive surgeries aside, any and all workable weight loss methods rely on the four simple rules you just learned to achieve results. Sure, you can get fancy and count “points” instead of calories, restrict your food choices to the point where you simply couldn’t overeat if you tried, come up with all kinds of creative low-calorie recipes, use tricks to increase satiety and curb hunger, and so on, but in the end, these laws will either work for or against you and will determine whether you lose weight. CHAPTER SUMMARY • 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
Image of page 70

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

rate to conserve energy. • A calorie is not a calorie when it comes to optimizing body composition. 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. • Increasing or decreasing meal frequency doesn’t help or hinder weight loss or muscle growth. Eat on a schedule that works best for you. • Eating at night doesn’t help or hinder weight loss or muscle growth. • 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. • The addition of resistance training to a calorie deficit preserves muscle and BMR, and it provides a substantial “afterburn” effect. • The addition of cardiovascular training burns more energy and thus more fat.
Image of page 71
SECTION II: INNER GAME
Image of page 72

Info icon This preview has intentionally blurred sections. Sign up to view the full version.

9 THE INNER GAME OF GETTING FIT Discipline is doing what you hate to do, but nonetheless doing it like you love it. — MIKE TYSON When it comes to getting fit, there’s something odd about the three-month mark. It’s when I see so many people quit. I’ve seen it time and time again with dozens of people: they make it to three or four months and, for one reason or another, just disappear. Some got sick and never returned. Others decided to take a week off, and it turned into a permanent break. Others were just plain lazy and started making excuses as to why they didn’t care about being in shape anymore. Most of these people had one thing in common, though: they weren’t happy with their gains, and without enough visible results for their efforts, it’s understandable that their motivation waned. Fortunately for you, you’re not going to have this problem. If you follow exactly what you learn in this book, you’ll make incredible gains and will feel more motivated after three months than you do right now.
Image of page 73
Image of page 74
This is the end of the preview. Sign up to access the rest of the document.
  • Winter '17
  • Santos O'Neill Garcia
  • History

{[ snackBarMessage ]}

What students are saying

  • Left Quote Icon

    As a current student on this bumpy collegiate pathway, I stumbled upon Course Hero, where I can find study resources for nearly all my courses, get online help from tutors 24/7, and even share my old projects, papers, and lecture notes with other students.

    Student Picture

    Kiran Temple University Fox School of Business ‘17, Course Hero Intern

  • Left Quote Icon

    I cannot even describe how much Course Hero helped me this summer. It’s truly become something I can always rely on and help me. In the end, I was not only able to survive summer classes, but I was able to thrive thanks to Course Hero.

    Student Picture

    Dana University of Pennsylvania ‘17, Course Hero Intern

  • Left Quote Icon

    The ability to access any university’s resources through Course Hero proved invaluable in my case. I was behind on Tulane coursework and actually used UCLA’s materials to help me move forward and get everything together on time.

    Student Picture

    Jill Tulane University ‘16, Course Hero Intern