In this illustration, you can see how time under tension works. In the lowering phase eccentric movement , the bicep is resisting against gravity and the weight of the dumbbell. When full range of motion is achieved lengthening , the bicep can then contract concentric movement.
Ideally, eccentric movements with gravity should be slower while concentric movements against gravity are "explosive. If the weight is heavy enough not too heavy , there are a limited number of repetitions the body can endure per set. There is an interdependent balance between our abilities and limitations, mentally and physically.
It falls under the sweet spot for not only its benefits, but because it is the most efficient type of training. Resistance training workouts can be achieved for only a few times a week and for as short as 30 minutes per workout. Diet is king, but pairing it with exercise is essential. Observe why exercise accelerates and compounds fat burning:.
Essentially, when combined with exercise, you could potentially eat a few hundred extra Calories per day just to maintain your body weight! Of course, you can get excellent exercise through sports, swimming, or climbing, among many others, but when it comes to the trade-off between results and time, resistance training, especially at high intensity, gives you the best value.
Building upon physiological challenges to adapt mentally and physically, in order to see improved fitness results is called progressive overload.
Each week, you try to improve upon the previous week through adaptation. When you improve your progression, you slowly and surely will start to see and feel results. You can improve your weekly workout progression in a number of ways:.
Track your diet and your workout progression with pen and paper, or with recommended apps such as MyFitnessPal and Strong. The progressive overload principle is expanded while the content includes nutritional guidelines for specific goals, realizing strength standards, genetic limits, injury prevention, and attaining realistic expectations.
Described as the king of all exercises, squats work primarily the legs and is often considered a full-body exercise. The barbell squat is probably the most intense yet rewarding of all exercises to perform. Front squats are a superior alternative or addition to the barbell back squat. Learn: Video and Technique. Also known as the barbell military press, this excellent shoulder exercise also works on the arms.
Often competing with squats for the king of all exercises, this powerful movement works the entire posterior chain. Deadlifts are also taxing on the central nervous system, so short and heavy are usually enough.
If you cannot deadlift due to an injury, a combination of planks, ring rows, chin-ups, and dips may help. Learn: Video 1 , Video 2 , Technique 1 , and Technique 2. The chin-up is a powerful exercise for the lats and underrated as a bicep builder.
Beginners will often struggle with only one or two reps, but over time, even weighted or leveraged chin-ups would be possible. Chin-ups are palms facing toward the body while pull-ups are palms facing away. Arnold Schwarzenegger considers the chin-up to be the best bodyweight exercise. Learn: Video 1 , Video 2 and Technique. Often included in the " big three ," this chest exercise is also a good arm builder.
Push-ups are an excellent alternative when using body leverage and with gymnastic rings. An exercise that works the full back, including traps, lats, and rhomboids. If doing the barbell row, ensure that the movement starts and ends with the barbell on the ground. Gymnastic ring rows are a fantastic alternative and is preferred for injury prevention. Expanded to include lists of accessory exercises, be it weight, machine, or bodyweight, that targets every muscle in your body.
If you are comfortable working out alone, then a home gym is a convenient and excellent long-term financial investment. The recommendations below are all that are necessary to build an effective, quality home gym where you can perform many exercises, including the Big Six Lifts. Gym memberships are useful when accessing equipment that you don't have at home. It may be motivating to work out with other people, however it's low-cost only in the short term.
If you are an absolute beginner, unsure of how to do proper form and technique, or would like to have guidance and motivation, working with a personal trainer can be a worthwhile investment.
T-shirts, shorts, and athletic wear are suitable attire to wear for training. Many enjoy listening to songs with with smart watches. For footwear while doing heavy weights, flat-bottomed shoes such as the Converse Chuck Taylor and Vibram Fivefingers are recommended.
Some go barefoot while working out at home. The Vibram Fivefingers are also useful for running, along with a variety of other running shoes. Dissect the differences between anaerobic and aerobic training, and find out what works best for you. Here's my story. During my teens, I was strict about my diet and fitness. Or so I thought. I worked really hard and yet, I wasn't seeing results.
Everyone had faith in the well-known dietary guidelines from the government, media, and even science. While I carefully followed their guidelines, I couldn't seem to shed off that excess fat.
I struggled to see that elusive six pack. Despite all my best efforts, the last straw was when my doctor told me that my blood pressure was too high. Misconceptions, outdated information, broscience, corporate greed, however you want to call it — dominated the fitness world. After trial and error and extensive research over the years, I pieced together solutions that worked.
And it worked really well. At first, I packed on serious mass up to lbs on my 5'10" frame. It was when I effortlessly burned off 40 lbs in 4 months that everything clicked together. Despite having obesity genes [ 1 , 2 , 3 , 4 , 5 ] uncovered from genetic testing, I have the health of a teenager as my doctor claims , given my excellent blood work and ideal blood pressure.
While this website has been a valuable resource for thousands of people over the past several years, new research continues to validate my work. This indicates that the site has been ahead of its time, but we're only rediscovering what has worked well all along for your goals of losing weight, gaining muscle, and living longer. By maintaining this mission to share information that is timeless, I am helping numerous people achieve their health and fitness goals through common sense nutrition and exercise, all backed up by science.
Especially when I want to meet certain fitness goals: 1 looking 'toned' but not bulky, 2 keeping my energy up, and, 3 feeling good about myself. After over 10 years of trying different workout regimes and classes, I finally found something that works for me!
By becoming a premium member, you are also contributing to a good cause by providing relief for our son's CDKL5 deficiency disorder. Preview Buy Now. The one-stop fitness resource Learn how to: Burn fat and build muscle, realistically, naturally, and in the shortest amount of time Live longer by retaining youth and vigour Prevent the risk of disease and injuries Develop mental and physical mastery.
Evidence-based research Simple Science Fitness contains clear and proven objective facts, powerful fitness calculators, and over cited links to research journals and articles. Biohacking doesn't have to be complicated A sensible approach to a healthy lifestyle will give you results — no matter your age, weight, gender, or fitness level. Educate Learn the essential truths about health, nutrition, and fitness. Calculate Personalize your diet and workout routines.
Get the numbers that are customized for you. Activate Be empowered: Take control of your life. Problems and Solutions Problems Solutions. Fit And you probably desire to be fit and healthy. Premium Features Go into detail on metabolism, body composition, genetics, hormones, obesity, gut microbiota, body weight, body fat, and more.
Spinach, 2. Water, 2. Pizza, 2. French fries, 4. Did you know? Grand Total Calories 63 Calories from sugar. Grand Total Calories Calories from sugar. Diet 1 3X more food and drinks 1. Diet 2 No change 1. It's very simple: the math shows that water has 0 Calories, fat has 9 Calories per gram, and sugar has 0 nutrients.
These three variables in food composition greatly determines what makes food "healthy. Premium Features Learn how to manage weight through diet and exercise, and to control your progress by applying the Law of Thermodynamics, BMR, cutting, and bulking.
Getting Enough Sleep Increased mental performance Improved memory Better muscle growth Increased physical performance Better hormone regulation Lower storage of body fat. Exercising Consistently More Calories burned Greater muscle mass Higher metabolism and fat-burning hormones Better energy, strength, and endurance Improved sleep Less chronic stress, anxiety, and depression Decreased body fat.
Result: Fit Decreased risk of diabetes, cancer, and heart disease Decreased cholesterol and blood pressure Improved balance and mobility Improved physical attractiveness and libido Improved happiness, mood, and confidence Improved health and fitness. Lack of Sleep Decreased mental performance Decreased memory Decreased physical performance Decreased muscle growth Poor hormone regulation Increased body fat. Being Sedentary Less Calories burned Muscle atrophy Lower metabolism and fat-burning hormones Decreased energy, strength, and endurance Increased risk of sleep disorders Higher risk of chronic stress, anxiety, and depression Increased body fat.
Result: Unhealthy Greater risk of diabetes, cancer, and heart disease Higher cholesterol and blood pressure Decreased balance and mobility Decreased physical attractiveness and libido Decreased happiness, mood, and confidence Decreased health and fitness.
Premium Features Teach yourself how to change your negative habit patterns to positive ones. Nutritional Profiles. Healthy Foods Essential Foods Supplements.
Tip Healthy meals are made from whole foods, namely plants and animals, that you combine and cook. They contain the highest concentration of nutrients. They contain the lowest concentration of nutrients. Premium Features Expands on how to effortlessly control hunger, what is good and bad nutrition, and how to do intermittent fasting the right way.
Portion Sizes by Type. Macronutrients by Weight g Note: The above is an average. Macronutrients by Calories kcal Note: The above is an average. Premium Features Learn how to further optimize your macronutrient and caloric intake by seeing suggested ratios on workout days and on rest days.
Vegetables The superfood group. The most nutrients you can get in the fewest Calories. Meats A unique superpower. Fruits Nature's candy. Legumes and Whole Grains Well balanced, but not as efficient as the vegetable-meat combo. Dairy As long as they are fermented , they pack a punch. Nuts and Seeds Incredible all around, but only meant to be consumed in small quantities since they are high in Calories.
Premium Features Harness the power of micronutrients and learn about the pros and cons of macronutrients including alcohol. Tip Supplements can't help a bad diet. Canada Store Cuisinart Cutting Board. The Base Select three or four bases aromatic vegetables and chop into small, uniform pieces.
The Meat While you are cooking your base, pick one recommended or two types of meat. The Stock Next, pick a liquid stock e. Add more water if you are making a soup. The Bulk Lastly, mix in the base, meat, and stock with one or two starches e. Cook covered at simmering temperature for about 30 minutes, stirring occasionally. Feel free to add in more vegetables. Why Exercise? What's the Point of Exercise? Premium Features Find out how to optimize your goals, whether you are a beginner, female, or looking to develop a specific physique or health target.
Tip Resistance weight can also be your own body weight against gravity. Like push-ups or pull-ups. Resistance training is the most efficient way to build muscle and to burn fat. Tip Calories are your fuel.
But the quantity and quality matters. Recommended Track your diet and your workout progression with pen and paper, or with recommended apps such as MyFitnessPal and Strong. Recommended Get started with one of SSF's workout routines. Premium Features The progressive overload principle is expanded while the content includes nutritional guidelines for specific goals, realizing strength standards, genetic limits, injury prevention, and attaining realistic expectations. Premium Features Expanded to include lists of accessory exercises, be it weight, machine, or bodyweight, that targets every muscle in your body.
Tip Make yourself comfortable in your training environment. Premium Features Dissect the differences between anaerobic and aerobic training, and find out what works best for you.
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Your goal statement. Set your training program. Set your next recipe. Upgrade to Premium Membership anytime. The author mentions his range which I just don't agree with. I have read elsewhere that there is a difference between hypertrophy training and strength training. If you are doing strength training then you won't achieve a 'pump' a The first half of this book covers nutrition, especially as it relates to committed working out and weightlifting and is very much worth reading.
I learned a bunch of worthwhile stuff, so I was glad I got the book for that alone. But I bailed when I got to the workout section. Not because of the program Michael Matthews promotes. Given his experience not to mention his physique his program of lifting very heavy weights with few reps probably has great merit.
For good books i give 3 stars, this was a good book. I did not give it 4 stars because the format of chapter recap was very repetitive. It also became very much a sales pitch towards the end. Having said that, I will do the 12 month challenge.
I will put the principles laid in the book. I believe what is presented and want to experience the effects. Wish me luck. Excellent book for anyone looking to understand health and nutrition in order to make an improvement in their life.
Whether you're a professional athlete or have never gone to a gym or on a run in your life, this book will leave you a better individual by giving you the knowledge of how your body works.
I found the sections on nutrition more helpful and the sections on programming, less so. Good overview of lifting, nutrition, and habits that help one get in better shape. A nice introduction.
Bigger Leaner Stronger by Michael Matthews is about the easier and simpler way to to get the nice, in shape, and toned body society wants us to have. The book breaks down all the need to know information that a person trying to get in shape would need to know.
Starting from the 6 big myths and mistakes of building muscle, the four laws of muscle growth, the 'no-BS guide to supplements The book also shows the reader the proper technique to doing the work outs that build muscles in I felt that the author deserved a positive review for his work so I figured I'd write my first book review. I read this book in less than 2 days.
It's very rare that I can read something without being distracted. I have been leading a healthy lifestyle for basically a year. I consider myself pretty knowledgeable when it comes to nutrition. What I had no knowledge in was working out. This book was very informational when it came to both nutrition and specifically what I need, working out. My favo The book 'Bigger,Leaner,Stronger' is an informational book that focuses on how to build your body the way that you want it to.
The author of this book also gives specific details and examples of what he is talking about and how to get to where you need to be. The author covers everything that the reader would have to know in order to get a better body. That is what the book is about. I can honestly say that this book is probably the best book that i have read so far. The reason I say this is be I came across Mark's stuff a while ago, via his podcast, so I had been working out with the method in the book for a while before I read it.
It is by far the best regime I've ever tried. I work out for less time than ever before, I'm making way bigger gains than ever before and it stays around longer if life gets in the way and I have to take a little time off.
I wanted to get the book as it puts all the info in one place and fills out a few of the gaps I had from Mike's other stuff. I can't speak Great Overview for Athletes Quick read, scientifically backed, and covered the following areas: Nutrition Willpower Training Supplements FAQs I highly recommend this book, but there's one thing I would've like to see: Mike discusses training plans, but they are only for body builders and people with goals related to body image.
I understand that's the point of the book, so I didn't deduct any stars. But because this book is so well-rounded in the topics above, I think it's a great read for athletes and Overall this was a good read and thankfully a short one.
It was especially interesting to see a bunch of supplements introduced and suggested at the end of the book where the book actually starts with calling the whole supplement industry a bunch of BS. I do understand the fact that not every supplement is useful and a bunch of them are really BS but the radical introduction of the book where generally every supplement is called BS is just exaggeration. For me the selling point of the book was t What an amazing book!!
I am recommending it to anyone and everyone who asks me about my results. Mike has created a training manual that encompasses so much from every area of fitness and the best part is that it's well researched and helps you to avoid all the mistakes that he made starting out. There's a lot of broscience in here, but most of it isn't the harmful kind.
If you've read much on strength training, this won't provide any new insights for you. Same goes for weight loss. Not a bad book, but nothing special. Good overall information on training but several things mentioned are not backed by objective data. The book states that carbohydrates are an essential nutrient, but this is false.
Several others things like the amount lean mass gained per month naturally are not backed up by research. No nonsense. To the point.
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