Thinner Leaner Stronger Quotes

“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

“To avoid dehydration, the Institute of Medicine reported in 2004 that women should consume about 91 ounces of water—or three-quarters of a gallon—per day, and men should consume about 125 ounces per day (a gallon is 128 ounces).90”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“you can be quite flexible in how you get your dietary fats: dairy, meat, eggs, oils, nuts, and fish are all healthy sources. You don’t have to fret over your saturated fat intake, but you should strive to get plenty of unsaturated fats in your diet as well and should eat as little trans fat as possible (I eat absolutely none). WATER”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Any food that contains hydrogenated oil or partially hydrogenated oil contains trans fats. Unfortunately,”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“trans fat is a form of unsaturated fat not commonly found in nature. Trans fat is created artificially and added to food primarily to increase shelf life, and it’s bad news. Research has associated trans fat intake with a variety of health problems: heart disease, insulin resistance, systemic inflammation, female infertility, diabetes, and more.88 There’s a reason why the Institute of Medicine recommends that our trans fat intake be “as low as possible.” 89 Many”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“meats are generally thought of as rich in saturated fat (and red meat in particular), they contain about as much unsaturated fat as saturated. It’s”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Dietary fat is the densest energy source available to your body, with each gram of fat containing more than twice the calories of a gram of carbohydrate or protein (9 versus 4, respectively). Healthy”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“(eating carbs and fats together or separately doesn’t change anything).65”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Casein is a good protein to have before you go to bed, which can help with muscle recovery.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Regardless of the source, 1 gram of protein contains 4 calories, 1 gram of carbohydrate 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

“The road to nowhere is paved with excuses. — MARK BELL For”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Building a killer physique is not a matter of jumping on the bandwagon of some new fad workout program for a few months—it’s a matter of adopting a disciplined, orderly approach to how you handle your body.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“One study showed that the ingestion of a mixed meal containing 75 grams carbs, 37 grams protein, and 17 grams fat resulted in an elevation of insulin levels for more than five hours.30 (At the five-hour mark, when researchers stopped testing, insulin levels were still double the fasting level.) So,”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“1.2 grams of protein per pound of body weight per day, • 1 gram of carbs per pound of body weight per day, and • 0.2 grams of fat per pound of body weight per day.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Research shows that when blood sugar levels are low, we’re more likely to give up on difficult tasks, vent our anger, stereotype others, and even refuse to donate to charity.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“research shows that certain activities like watching TV and drinking alcohol can increase, not decrease, stress.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“increasing protein intake improved appetite control, but meal frequency (three vs. six meals per day) had no effect.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“EAT LESS ENERGY THAN YOU BURN TO LOSE FAT”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“Cardio can enhance fat loss in two ways—burning calories and speeding up your metabolic rate—but that’s it.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The road to nowhere is paved with excuses.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“So the bottom line is this: you will need to watch your calories to effectively lose weight. You’ll have to stay disciplined and forego the snacks and goodies not worked into your meal plans. You’ll probably have to deal with some hunger now and then. But, if you do it right, you can get as lean as you want without losing muscle…or even while gaining muscle (yes, this can be done—more on that later).”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“As you also know, healthy fat loss isn’t as simple as drastically cutting your calories and starving yourself. Eventually the muscle loss, metabolic slowdown, and other undesirable effects become too much. Finally, after you can’t take the misery anymore, you’ll likely go in the other direction, dramatically increasing calorie intake by bingeing and gorging on everything in sight for days or weeks, and wind up back where you began. In fact, you can end up even worse off. This vicious cycle has been shown to result in rapid fat storage, often beyond prediet body fat levels.8 In other words, people end up fatter than when they started dieting in the first place.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The lighter portions are the periods where your body has excess energy because you ate. The darker portions are the periods when the body has no energy left from food and thus has to burn fat to stay alive. As you can see, we burn quite a bit of fat when we sleep. If the lighter and darker portions balance out every day—if you store just as much fat as you burn—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. This is the fundamental mechanism underlying fat storage and fat loss, and it takes precedence over anything related to insulin or any other hormones or physiological functions. Simply put, you can’t get fatter unless you feed your”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“When you eat food, you give your body a relatively large amount of energy (calories) in a short period. Glucose levels rise far above what is needed to maintain life, and instead of “throwing away” or burning off all excess energy, a portion is stored as body fat for later use. Scientifically speaking, when your body is absorbing nutrients eaten and storing fat, it’s in the “postprandial” state (post meaning “after” and prandial meaning “having to do with a meal”). This “fed” state is when the body is in “fat storage mode.” Once the body has finished absorbing the glucose and other nutrients from the food (amino acids and fatty acids), it then enters the “postabsorptive” state (“after absorption”), wherein it must turn to its fat stores for energy. This “fasted” state is when the body is in “fat burning mode.” Your body flips between “fed” and “fasted” states every day, storing fat from the food you eat and then burning it once there’s nothing left to use from the meals. Here’s a simple graph that depicts this cycle:”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The road to nowhere is paved with excuses. — MARK BELL”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“DAY 1 CHEST & CALVES Incline Barbell Bench Press – Warm-up sets and then 3 working sets Incline Dumbbell Bench Press – 3 working sets Flat Barbell Bench Press – 3 working sets Optional: Dip (Chest Variation) – 3 working sets Calf Workout A If you can’t do dips, find out whether your gym has an assisted dip machine. If it doesn’t and you still want to do 3 more sets in your workout, you can do 3 sets of flat dumbbell presses. DAY 2 BACK & BUTT & ABS Barbell Deadlift – Warm-up sets and then 3 working sets Barbell Squat – 3 working sets Barbell Row – 3 working sets One-Arm Dumbbell Row – 3 working sets 3 to 6 ab circuits If you have lower-back issues, remember that you can swap the deadlift for a more lower-back-friendly variation like the sumo or hex deadlift, or you can drop it altogether and choose another “approved” exercise like the T-bar row. If you can’t do pull-ups or chin-ups, you can use a machine that assists you. If your gym doesn’t have one, you can do dumbbell rows instead. DAY 3 SHOULDERS & CALVES Seated or Standing Barbell Military Press – Warm-up sets and then 3 working sets Side Lateral Raise – 3 working sets Bent-Over Rear Delt Raise – 3 working sets Calf Workout B DAY 4 ARMS & ABS Barbell Curl – Warm-up sets and then 3 working sets Close-Grip Bench Press – Warm-up sets and then 3 working sets Alternating Dumbbell Curl – 3 working sets Seated Triceps Press – 3 working sets 3 to 6 ab circuits DAY 5 LEGS & BUTT Barbell Squat – Warm-up sets and then 3 working sets Leg Press – 3 working sets Romanian Deadlift – 3 working sets Hip Thrust – 3 working sets Calf Workout C If you’re going to lift 5 days per week, I recommend that you start with this routine for your first eight to ten weeks. It’s the first phase of the workouts you’ll find in the bonus report. In terms of which days to train on, most people like to lift Monday through Friday and take the weekends off, maybe doing some cardio on one or both of these days. This works well. Feel free to work your rest days however you want, though. Some people prefer to lift on the weekends and take off two days during the week. Work your cardio in as needed. You can lift and do cardio on the same days without an issue.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The bottom line is that nothing seems to improve self-control in all aspects of our lives like exercise.25 Its effects are immediate, and it doesn’t even take a lot to reap its willpower benefits: research shows that even five minutes of low-intensity exercise outdoors is enough to improve your mental state.26 If you want a willpower “quick fix,” exercise is it.”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“The silver lining, however, is that good behaviors and moods are contagious as well. If we hang around people who are generally goal-driven and happy with high levels of self-control, we too can “catch” these traits.36 Simply thinking about people with high levels of self-control—self-control role models, if you will—has been shown to increase willpower.37”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“LET’S ALL GET FAT AND JUMP OFF BRIDGES How many times have you heard how few people exercise and eat enough fruits and vegetables, choosing to binge on TV and sugar- and fat-laden foods instead? These types of statistics are supposed to “scare us straight,” but to those addicted to reruns and junk food, the data is music to their ears. It reminds them of the comforting reality that they’re not alone—that everyone else is just like them. And if everyone is doing it, how wrong can it really be? You may not be one of those people, but don’t think you’re immune to the underlying psychological mechanisms. It’s comforting to think that we singularly chart our own course in our lives, uninfluenced by how other people think and act, but it’s simply not true. Extensive psychological and marketing research has shown that what others do—and even what we think they do—has a marked effect on our choices and behaviors, especially when the people we’re observing are close to us.29 In the world of marketing, this effect is known as “social proof,” and it’s a well-established principle used in myriad ways to influence us to buy. When we’re not sure how to think or act, we tend to look at how other people think and act and follow along, even if subconsciously. Whenever we justify behaviors as acceptable because of all the other people doing it too or because of how “normal” it is, we’re appealing to social proof. We can pick up anything from temporary solutions to long-term habits this way, and both people we know and even people we see in movies can influence us.30 For example, having obese friends and family members dramatically increases your risk of becoming obese as well.31 The”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body

“THE CODE OF A GOOD TRAINING PARTNER I will show up on time for every workout, and if I can’t avoid missing one, I’ll let my partner know as soon as I know. I will come to the gym to train—not to chat. When we’re in the gym, we focus on our workouts, we’re always ready to spot each other, and we get our work done efficiently. I will train hard to set a good example for my partner. I will push my partner to do more than she thinks she can. It’s my job to motivate her to do more weight and more reps than she believes possible. I will be supportive of my partner and will compliment her on her gains. I won’t let my partner get out of a workout easily. I will reject any excuses that are short of an actual emergency or commitment that can’t be rescheduled, and I will insist that she comes and trains. In the case where there’s a valid excuse, I’ll offer to train at a different time so we can get our workout in (if at all possible).”
― Michael Matthews, Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body