Thinner Leaner Stronger Quotes

“There is no reason to be alive if you can’t do the deadlift! — JON PALL SIGMARSSON Now”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Insulin tells the body to stop burning its fat stores and instead absorb some of the fatty acids and glucose in the blood and turn them into more body fat…but that’s not what causes you to get fatter over time—overeating does. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Overweight, sedentary bodies don’t deal with simple sugars nearly as well as lean, physically active ones do. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“you’re as tough as you think you are, and you can exert as much self-control as you think you can.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“studies show that being kind to oneself in times of stress and failure is associated with better willpower and self-control.49”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Reprogramming” yourself to favor the harder choices is going to be uncomfortable.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Being ignorant is not so much a shame, as being unwilling to learn. — BENJAMIN FRANKLIN”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“So long as we’re in motion, the thorny vines of doubt and despair can’t seize us. So long as we’re doing, thinking can’t stop us.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The greatest discovery of my generation is that you can change your circumstances by changing your attitudes of mind. —william james”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“You may have heard that we’re the average of the five people we spend the most time with, and an abundance of scientific evidence confirms this to one degree or another. Even if we don’t directly adopt the destructive outlooks and activities of those we’re around most, the mere presence of these people can influence us in insidious ways, making it harder to do the things we want to do and become the people we want to be.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“you haven’t eaten protein in the three to four hours preceding your workout, then it’s a good idea to eat 30 to 40 grams before you train.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Regardless of the sources foodwise, 1 gram of protein contains 4 calories, 1 gram of carbohydrates contains 4 calories as well, and 1 gram of fat contains 9 calories.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“people’s self-control is at its highest in the morning and steadily declines as the day wears on.2 (You can use this knowledge to your advantage by doing your toughest and most unpalatable work and tasks, including working out, first thing in the day, when your will is strongest.)”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“When millions of people are strongly motivated to solve a problem and willing to spend large amounts of money to do it, there will always be an abundance of things to buy and brilliant marketers to sell them.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“To escape from this trap, we must first stop moralizing our behaviors. Instead of using fuzzy feelings of “right” and “wrong” and “good” and “bad” to guide our actions, we need to remember why we’ve committed to doing the hard things like exercising, following a meal plan, educating ourselves, sticking to a budget, and working overtime. We need to view these actions as independent steps necessary for achieving the outcomes we desire, not as “good” behaviors that we can “cash in” for sins. For our purposes here, remember that our goal isn’t just good workouts or on-target eating. It’s enjoying shopping for clothes again—especially for the breezy, summer, sleeveless stuff. It’s throwing away the scale because you don’t need it anymore. It’s the surprise on people’s faces when they haven’t seen you in a while. It’s the newfound intimacy in your love life. In short, bingeing on chocolate and missing workouts aren’t little “oopsies” that you can erase with the right thoughts. They’re direct threats to your overarching objectives. Remember that when you come face to face with sticky willpower challenges.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The irony, however, is that all these “licensed” harmful behaviors keep us from achieving what really matters—a fit body, a robust mind, a long life, a balanced budget, a completed project. When we think this way, we’re tricking ourselves into believing that squandering our health, money, time, effort, and opportunities is a “treat” to be “cherished,” that self-subversion is okay so long as it feels okay. Who are we really kidding, though? Only ourselves.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Education is the passport to the future, for tomorrow belongs to those who prepare for it today. — MALCOLM X”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“alpha-linolenic acid and linoleic acid.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Instead, I much prefer getting my pre-workout carbohydrates from food. My favorite sources are rice milk (tastes great with whey protein!) and bananas, but other popular nutritious choices are instant oatmeal, dates and figs, melon, white potato, white rice, raisins, and sweet potato. In terms of numbers and timing, I recommend eating 40 to 50 grams of carbohydrates 30 minutes before you train to feel a noticeable improvement in your performance.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Play it safe with food products that promote “net,” “active,” or “impact” carbs and just count all the carbs listed on the nutrition facts panel.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The best way to avoid trans fats is to shun the types of foods that commonly contain them, regardless of what the nutrition facts panel says. WATER”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Research has associated trans fat intake with a variety of health problems: heart disease, insulin resistance, systemic inflammation, female infertility, diabetes, and more. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“When insulin levels are elevated, the rate at which muscle proteins are broken down decreases. This, in turn, creates a more anabolic environment in which muscles can grow larger more quickly. DIETARY”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Get the majority of your daily carbohydrates from nutritious, unprocessed foods, which will incidentally be lower on the GI, but don’t be afraid to include a few higher-GI foods that you like. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Eating a lot of foods with added sugars can reduce the amount of micronutrients your body gets and thus cause deficiencies. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“• Monosaccharides are often called simple carbohydrates because they have a simple structure. • Oligosaccharides are molecules that contain several monosaccharides linked together in chain-like structures. • Polysaccharides are long chains of monosaccharides, usually containing 10 or more monosaccharide units. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Carbohydrates play an essential role in not only muscle growth but also in overall body function. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Whey protein can be taken anytime, but it’s particularly effective as a post-workout source of protein because it’s rapidly digested, which causes a dramatic spike in amino acids in the blood (especially in leucine). CARBOHYDRATE”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Protein from meat is particularly helpful when you’re weightlifting, as research has demonstrated that eating meat increases testosterone levels and is more effective for building muscle than vegetarian sources. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Your best choices are meat, dairy products, and eggs, and second to those are certain plant sources like legumes, nuts, and high-protein vegetables like peas, broccoli, and spinach. •”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body