Food for thought

The only people who can effectively (and naturally) build muscle and lose fat simultaneously are newbies who have a fair amount of fat to lose and people who used to be in great shape and are now getting back at it (“muscle memory” allows you to rapidly regain muscle you once had).
Excerpt From: “Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews. Scribd.


How much sugar are we supposed to consume a day? More than 70% of Americans eat over 22 teaspoons a day of sugar. The American Heart Association recommends to stay healthy men should consume only 36 grams or 9 teaspoons and women 25 grams or 6 tablespoons of sugar. 

Here is a chart I got from Daily Burn that shows how much sugar we may be consuming daily.  


Endurance Training Effects

1. An increase in the number of capillaries and mitochondria, which means your body will utilize fat and carbohydrates for more energy. The more you have the more you keep burning and capillary density increases more blood is delivered to your muscles.

2. Decrease time to achieve steady state. This means your body have an easier time going back to its resting state. For example after a run how long does it take you to catch your breath and finally breathe normally?

3. Enlarges ventricular volume, which means your stroke volume increases. Higher stroke volume means more blood is being pumped per minute. This is good because your heart’s workload decreases since more blood is being pumped.


The truth about over training.

‘High-frequency high-volume training is a tool that works best alongside proper nutrition, supplementation, and rest.’

For my peeps who only train one body part a week yall need to read this. Very informative.