Section 1(FUNDAMENTALS)
Chapter 5:THE 7 BIGGEST MUSCLE-BUILDING MYTHS AND MISTAKES
1)MORE SETS = MORE GROWTH
2)YOU HAVE TO “FEEL THE BURN” TO GROW
3)WASTING TIME WITH THE WRONG EXERCISES
4)CONSTANTLY CHANGING UP YOUR ROUTINE
5)LIFTING LIKE AN IDIOT
6)LIFTING LIKE A WUSSY
7)EATING TO STAY SMALL OR GET FAT
Summary:
• More is not always better in weightlifting. Many popular bodybuilder routines result in overtraining for a natural weightlifter.
• As a natural weightlifter, you must emphasize heavy, compound weightlifting if you want to maximize your results. High-rep routines that emphasize isolation exercises are extremely ineffective in the long run. • Getting a huge pump doesn’t stimulate nearly as much muscle growth as you might think.
• You don’t have to constantly change up your exercise routine to make gains. Instead, you want to progressively increase your strength on key compound lifts.
• If you want to build an impressive physique, you’re going to have to work hard in the gym. Easy workouts don’t do much.
• If you chronically undereat, you won’t grow any muscle to speak of. If you chronically overeat, you will build muscle but will gain too much body fat.
Chapter 6:THE 3 SCIENTIFIC LAWS OF MUSCLE GROWTH
1)PROGRESSIVE OVERLOAD OVER ALL
2)PROPER REST IS JUST AS IMPORTANT IS PROPER TRAINING
3)MUSCLES WILL GROW ONLY IF THEY’RE PROPERLY FED
Summary:
• Progressive overload is the primary driver of muscle growth, not fatigue or pump.
• Working primarily with 80 to 85 percent of your 1RM optimizes strength gains and muscle growth.
• 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
Chapter 7:THE 5 BIGGEST FAT LOSS MYTHS AND MISTAKES
1)WATCHING CALORIC INTAKE IS UNNECESSARY
2)DO CARDIO AND YOU’LL LOSE FAT
3)CHASING FAD DIETS
4)DOING TONS OF REPS GETS YOU SHREDDED
5)TRYING TO “SPOT REDUCE” FAT
Summary:
• The principle of energy balance underlies all weight loss and gain. The types of foods you eat have little to do with losing or gaining weight.
• What you eat does matter in terms of body composition, however. If you want to lose fat and not muscle, a calorie isn’t a calorie.
• 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 store just as much fat as you burn every day, your weight stays the same. If you store more fat than you burn (by overeating), you get fatter. And if you burn more fat than you store, you get leaner.
• Doing a bunch of cardio isn’t enough to get lean. You simply can’t outexercise a poor diet.
• The best diet is the one you can follow. This is why a flexible approach to dieting is the only one that works in the long run.
• The key to preserving strength and thereby muscle while losing weight is to lift heavy weights.
• 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.
Chapter 8:THE 4 SCIENTIFIC LAWS OF HEALTHY FAT LOSS
1)EAT LESS ENERGY THAN YOU BURN TO LOSE FAT
2)USE MACRONUTRIENTS PROPERLY TO OPTIMIZE YOUR BODY COMPOSITION
3)EAT ON A SCHEDULE THAT WORKS BEST FOR YOU
4)USE EXERCISE TO PRESERVE MUSCLE AND ACCELERATE FAT LOSSACCELERATE FAT LOSS
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 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.
Section 3(NUTRITION & DIET)
BMR(Basal Metabolic Rate):
BMR=370+(21.6*LBM)
LBM refers to lean body mass
LBM=(1 – BF% expressed as decimal numeral) * total body weight
BF=Body Fat and it is calculated by clicking here
TDEE(Total Daily Energy Expenditure):
Once you know your BMR, you can calculate your TDEE by multiplying it as
follows:
• by 1.2 if you exercise 1 to 3 hours per week,
• by 1.35 if you exercise 4 to 6 hours per week, or
• by 1.5 if you exercise vigorously for 6 or more hours per week
Note:TDEE found here is different from any online sources, they expect high metabolism so give higher value.
PROTEIN:
One gram of protein per pound of body weight (2.2 grams per kilogram of
body weight) per day has been a bodybuilding rule of thumb for decades.
• Higher levels of protein intake, usually in the range of 1.2 to 1.5 grams per
pound of body weight (2.6 to 3.3 grams per kilogram of body weight) per
day, are commonly recommended when dieting to lose fat.
“Protein needs for energy-restricted resistance-trained athletes are likely 2.3-3.1g/kg of FFM [1 -
1.4 grams per pound of fat free mass] scaled upwards with severity of caloric restriction and
leanness.”
FFM fat free mass i.e actual weight - fat percentage weight i.e LBM which we calculated above.
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