💪 The key to seeing progress in the gym is to ensure that the fundamental concept of progressive overload is consistently applied, regardless of the specific method or frequency of workouts.
🏋♂ Adding muscle mass is not as difficult as believed and does not require excessive training. 💪 Building muscle is possible without anabolic agents, but it requires dedication and consistency.
🧬 The body’s physiology is driven by the goal of adaptation and optimization, not by good or bad chemistry.
🧠 The optimal state for the human body is adaptation, and stress is a necessary factor for adaptation.
💪 The body prioritizes maintaining aerobic capacity (VO2 max) over muscle size and strength.
🔬 The body requires more energy to maintain muscle mass and neurological motor control compared to maintaining aerobic capacity.
🔑 The key to achieving fat loss or muscle growth is to be in a negative caloric balance and consume enough protein while either reducing calorie intake or increasing calorie expenditure.
🌬 Fat is lost primarily through exhalation as carbon dioxide when we breathe.
🤔 The process of converting glucose into fat is inefficient, and the body prefers to burn carbohydrates over fat for energy.
💪 Eating protein alone can contribute to muscle growth, but adding exercise and carbohydrates has an additive effect; the relationship between protein synthesis and muscle gain is not linear; muscle mass gained from excessive calorie intake is not as strong as muscle gained through training; adding muscle mass through training has been associated with better brain health; there is an optimal caloric increase and protein intake for gaining lean muscle; the type of protein (animal vs. plant) matters more when protein intake is insufficient; for optimal muscle gain, aim for high protein intake, consider animal sources, and follow a training protocol with sufficient sets per muscle group per week.
Weightlifting is beneficial for brain health and injuries can be caused by dysfunction or compensation patterns.
*Do read the Disclaimer