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EXERCISE TIPS & TRICKS

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SUPPLEMENTS

In fitness, most of your results will come from following your diet and training, and no pills, powders, or potions will ever change that. 
Supplements just aren’t as important as many fitness folk believe. While some can speed up results and improve health, many (if not most) are duds.
For instance, branched-chain amino acids are said to boost muscle growth, but a growing body of evidence shows they don’t. Garcinia cambogia is one of the most popular weight loss supplements of all time, but studies show that it’s a flop. The same goes for the go-to supplement for boosting testosterone, Tribulus terrestris.
If you have the budget, however, there are supplements you should consider because some can enhance many meaningful aspects of your body composition and physiology, including muscle growth, fat loss, strength, inflammation, heart health, mood, brain and gut health, insulin sensitivity, energy levels, immunity, and more. 
Seven of the most worthwhile supplements to consider are:
1. Protein powder
2. Multivitamin
3. Vitamin D
4. Fish oil
5. Creatine
6. Joint support
7. Vitality support
That’s also their order of importance. 
Protein powder is at the top because it makes eating enough protein easy. 
A high-quality multivitamin is next because many people don’t get enough of certain key nutrients through their diets.
Then there’s vitamin D and fish oil, because maintaining adequate D and omega-3 intake benefits your health and performance in many ways but is tricky with food alone. 
Next is creatine because it’s the single best supplement you can take for boosting strength, muscle growth, and post-workout recovery.
After that are supplements to help your joints, because aches and pains kill progress and motivation, and vitality supplements that increase energy and well-being, because the livelier you feel, the better your workouts are, not to mention everything else in life. - Mike Mathews

Online Fitness Class

EVERYTHING I EAT STICKS TO MY STOMACH, HIPS, AND THIGHS

Many middle-aged people want to know if it’s too late to get fit.
Most of them have tried many diet and exercise programs already, and the results look grim. Everything they eat seems to stick to their stomach, hips, and thighs. Their body doesn’t respond to exercise the way it once did. Their metabolism feels sluggish, their hormones screwy. 
And so they’re reluctant to follow my advice. They don’t want to fail again, or worse, get hurt, and feel weak, confused, and vulnerable. They don’t want to waste their time chasing a mirage. 
If I’ve just put my finger on your pulse, you’re not entirely mistaken. 
The human body does change in undesirable ways as it gets older—ways that do indeed conspire against your health and fitness. 
That doesn’t mean you’ve missed the fitness ferry, however. It only means you just can’t get fit the way you used to. 
When you were younger, you may have eaten what you wanted, lived how you wanted, and enjoyed the body you wanted. This formula probably consisted of eating out regularly, going for occasional runs or bike rides, and flaunting lean, defined muscles—a recipe that no longer works and never will again. 
More and more scientific research is showing, however, that while “aging” isn’t optional, genetics affect lifespan and longevity far less than most people believe. 
Simply put: what appears to most influence how we age isn’t time, but lifestyle. 
We get heavier and weaker because we stop exercising and overeat too often; our joints fall into disrepair because we weigh too much and move too little; and we develop disease and dysfunction because we allow our bodies to stagnate and sour. 
So, while we can’t change our chronological age, studies show that we can reverse our biological age and restore much of the vigor of our younger years. 
In fact, more or less every negative aspect of aging can be mitigated by proper exercise (especially strength training), diet, sleep, and supplementation. - Mike Matthews

Outdoor Workout

HOW TO “RECOMP,” BURN “STUBBORN FAT FASTER,” AND MORE . . .

Have you ever laid awake at night, pondering some of life’s most puzzling questions, like . . .

How many calories and “macros” should I eat every day?

Have you ever laid awake at night, pondering some of life’s most puzzling questions, like . . .

How many calories and “macros” should I eat every day?

Should I “cut” or “bulk”?

How do I lose “stubborn fat” faster?

Wait . . . no?

That sounds petty and neurotic, you say?

. . .

Yeah, I know right? Can you believe there are people out there like that?

HEH. HAH. HARRUMPH.

I’m glad we’re on the same page.

But uh, if you would kinda like less fat and more muscle and strength, keep reading.

How many calories and “macros” should you eat every day?

You probably know that exercise alone isn’t enough to gain muscle and lose fat.

And that, ultimately, your success or failure is going to be decided by your diet.

Think of it like this:

If your body were a car, exercise is the gas pedal and diet is the fuel in the tank.

You have to step on the gas (exercise) to get moving (improve your body composition), but how far will you get without enough of the right fuel?

That’s why it’s vitally important to get your calories and “macros” right.

Check out this article to learn more:

This Is the Best Macronutrient Calculator on the Net

Should you “cut” or “bulk”?

You probably know what kind of physique you want, but you’re not quite sure how to best get there.

My guess is you want to be lean, strong, and defined, and you’re struggling to understand the next immediate steps.

Should you “bulk” and focus on gaining muscle as quickly as possible, or should you “cut” and strip some fat?

Read this article to get the answer:

The Easiest Way to Know If You Should Cut or Bulk

How do you lose “stubborn fat” faster?

There are physiological reasons why certain areas of your body get leaner faster than others and why some fat just refuses to go away.

If you’re a guy, chances are you’ve struggled with your stomach area (and particularly the lower part of your abs and your obliques), and the lower back region.

If you’re a woman, it’s probably your thighs, hips, and butt, right?

Well, don’t worry.

  • You’re not genetically cursed.

  • You don’t need to do special exercises.

  • Your hormones are probably fine.

  • You’re not eating the “wrong” foods (no, carbs aren’t the problem).

  • Once you have a good physiological understanding of how “fat burning” actually works, and what stubborn fat really is, you’ll never struggle with it again.

Check out this article to learn more:

4 Science-Based Strategies for Losing Stubborn Fat for Good

And that’s it for today’s homework.

ONWARD HO! - Mike Matthews

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