Muscle Myths 1.1
Muscle Myths 1.1
Muscle Myths 1.1
MYTHS
50 HEALTH & FITNESS MISTAKES YOU
DONT KNOW YOURE MAKING
Michael Matthews
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ABOUT THE AUTHOR
Hi,
Im Mike and Ive been training for nearly a decade now.
I believe that every person can achieve the body of his or her dreams,
and I work hard to give everyone that chance by providing workable, proven
advice grounded in science, not a desire to sell phony magazines, workout
products, or supplements.
Through my work, Ive helped thousands of people achieve their health
and fitness goals, and I share everything I know in my books.
So if youre looking to get in shape and look great, then I think I can
help you. I hope you enjoy my books and Id love to hear from you at my site,
www.muscleforlife.com.
Sincerely,
Mike
CONTENTS
YOU HAVE BEEN LIED TO, AND ITS TIME TO LEARN THE
TRUTH
The health and fitness industry is notorious for scams, fallacies, and
pseudo-science.
THE WAR AGAINST BS AND BROSCIENCE
Learn about the biggest lie factories in the industry, and how to
inoculate yourself.
SECTION ONE: WEIGHTLIFTING MYTHS
Myth #4: Squats are bad for your back and knees 17
Myth #5: You have to work your abs more to get a six-
pack 21
Myth #6: You can turn your fat into muscle 25
Myth #7: Lifting light weights for many reps gets you
toned 27
Myth #8: Women should train differently than men 29
Myth #9: The more you work out and the longer the
workouts are, the better 33
Myth #10: You can shape your muscles with certain
exercises 37
Myth #11: You dont have to lift weights if you just want
to be healthy and fit 39
Myth #18: When doing cardio, you want to get your heart
rate into the fat burning zone 57
Myth #19: Your body kicks into fat-loss mode after 20
minutes of cardio 59
Myth #20: You have to do cardio to get lean 61
Myth #25: If you eat a lot of carbs, you will always be fat 75
Myth #26: Eat many small meals per day to stoke the
metabolism and control hunger 81
Myth #27: You cant drink alcohol if you want to look good 85
Myth #28: Fruit juice is good for you 89
Myth #30: The body can only absorb and use (insert number
here) grams of protein at a time 95
Myth #43: The only way to get big and lean is to take
steroids 133
Myth #44: You have to take a bunch of supplements to get
jacked 135
Myth #45: Fat burners get you ripped 137
Myth #47: Stress and cortisol make you gain weight 145
Myth #48: Sleep isnt that important 149
Myth #49: Im overweight because I have a slow
metabolism 153
Myth #50: I dont have the time/opportunity to diet and
exercise 155
If you hate dieting and wish you could eat tasty, nutritious food and
still build muscle or lose weight, then you want to read this special
report.
WOULD YOU DO ME A FAVOR? 159
Youre awesome for buying my book, and I have a small favor to
ask...
ALSO BY MICHAEL MATTHEWS 161
More practical health and fitness advice to help you get into the
best shape of your life.
REFERENCES 165
INDEX 187
YOU HAVE BEEN LIED TO,
AND ITS TIME TO LEARN
THE TRUTH
This is the book I wish I had had when I started training nearly a decade
agoback when I was full of wrong ideas.
I thought that my genetics werent good enough, that it took hours and
hours of grueling cardio to lose weight, that I was a hardgainer, that a really
sick pump was the key to muscle growth, that I shouldnt eat at night if I
didnt want to get fat, and many other fallacies that were foisted upon me by
workout magazines and trainers (many of whom get their information from
magazines).
Like many people, I would hit the gym regularly only to see minor
improvements that came far too slowly. Achieving my ideal physique
seemed impossible.
This frustrating rut can lead to quitting, or turning to unhealthy diets or
steroids and other drugs that can seriously harm your health. Fortunately,
I chose the path of better education, and it has since helped me transform
the way I eat and train, and as a result, transform my entire physique. I then
started writing books to help others do the same.
The fact isand this is probably the biggest lesson Ive learned over the
last ten yearsbuilding a great body just isnt that complicated. Its like good
sexsure, it requires effort, but the principles are few and simple, and if you
stick to them, you get the job done.
Heres what it boils down to: If youre willing to exercise for 3045
minutes per day, 35 times per week, and follow a sensible eating plan,
you can have a great body that youre proud of. And if youre not already a
seasoned lifter, you can easily gain 1015 pounds in your first 1012 weeks
of traininga pretty dramatic change. If youre looking to lose weight, you
can lose the same amount, or more, in the same period.
In this book Im going to address a bunch of myths and bogus claims
in a scientific and straightforward manner. Im not going to bother with a
bunch of pictures or fluff material because you can get more than your fill
of that in other fitness books and on various websites. Im going to give you
the straight facts and help you approach your training and nutrition in a
smarter way. You dont necessarily have to read this book in order. Feel free
to scan the Table of Contents and jump to whatever sparks your interest
most.
By the end of this book, youre going to understand things about your
body and the physiology of weight loss and muscle growth that most people
will never know. And youre going to be able to put what you learn into
practice to make achieving your ideal body easier, faster, and more enjoyable
than ever before.
Before we begin with the myth busting, however, I want to talk about
the lie factories that spawn many of these bunk fallacies and how you can
avoid the many more that are sure to come. So lets get to it.
THE WAR AGAINST
BS AND BROSCIENCE
This one gets tossed around a lot. Genetics are a favorite scapegoat for
people who cant build enough muscle or lose enough fat. But what are they,
exactly, and how much do they actually influence your results?
The word genetics comes from a Greek word meaning origin, and it
refers to the molecular structure and function of our genes. Genes are mol-
ecules in our DNA that provide instructions for the creation of special types
of proteins that then tell each of our cells what to do, such as build muscle,
make bone, carry nerve signals, and so forth.
While our bodies all contain the same types of genes, our programming
is different. For instance, the cells that form my iris were programmed to be
a certain shade of blue, whereas yours were programmed to be a different
shade, or a different color altogether. This variability in programming ap-
plies to every physiological activity in our bodies.
So yes, your genes determine things like which muscle groups tend to
be your strong points, your natural hormone levels, how much fat you tend
to hold on your body, and where you tend to store it, but they dont alter the
basic physiological processes by which your body builds muscle or loses fat.
So long as you dont have a disease directly impairing these functions, you
can get into amazing shape if you know what youre doing. Period.
Ive helped quite a few hardgainers to gain 30, 40, and even 50 pounds
in 12 years of training and eating correctly (and with no drugs). Ive helped
scores of men and women who were convinced that they were genetically
programmed to be fat get in the best shape of their lives by targeting and
8 MUSCLE MYTHS
IM A HARDGAINER
Some guys believe that their bodies are genetically programmed to stay
scrawny and weak, regardless of how hard they train or how much they eat.
Sometimes they turn to steroids, and sometimes they just quit.
While its true that some people naturally have an easier time gaining
muscle than others due to hormone levels and genetic predispositions, no-
body is doomed to have a forever-frail physique.
The truth is every person Ive known who has made the hardgainer
claim was training and eating incorrectlyevery single one. They were all
making several (or, in some cases, all) of the following mistakes: working
out too little or too much (not giving your body enough rest is severely
detrimental to gains), lifting with too little weight and intensity, doing the
wrong exercises (relying mainly on isolation machines and not doing com-
pound mass-builders is a sure way to stay small and weak), and eating too
little every day/week.
If youre an ectomorph body typeskinny and lean, and you have trou-
ble putting on sizeI actually envy you. Your natural leanness is a blessing
because when you start lifting hard and eating properly, youll build muscle
like the rest of us, but youll put on less body fat, making you look better
with less effort. And when you want to cut down to super-lean body fat
levels, youll find it much easier than most. Yet another benefit of being an
ectomorph is that you dont need as much muscle mass to look big when
youre lean. Fifteen pounds put on a lean frame can be quite a dramatic
change, and if you know what youre doing, thats 35 months of work, tops.
10 MUSCLE MYTHS
But you need to know what you're doing in those first few months. This
primarily boils down to doing two simple things: eating enough food and
lifting heavy weights.
YOU HAVE TO EAT BIG TO GET BIG, BUT YOU DONT WANT TO
PILE ON THE BODY FAT
The word bulking has negative connotations with many guys.
They think it means spending their days planning meals and eating ev-
erything in sight, that it results in a gradual transformation into some kind
of amorphous blob that can throw around 150-lb dumbbells.
Excessive weight gain is not only unnecessary in a proper bulk; it should
be avoided for several reasons. Being overweight comes with all kinds of
health risks, as most people know, but it also accelerates fat storage and gets
in the way of building muscle.
How?
Because as body fat levels rise, insulin sensitivity drops1, which in turn
impairs your bodys ability to burn fat and increases the likelihood that it
will store carbohydrates as fat2, and suppresses intracellular signaling re-
sponsible for protein synthesis (which can actually lead to muscle loss)3. Yes,
you read that right. Excessive weight gain during a dirty or dreamer bulk
impairs muscle growth and makes undoing the weight gain even harder.
So, a much smarter way to bulk is to provide a low-to-moderate caloric
surplus that allows for steady muscle growth while minimizing fat storage.
A proper bulk should give you about 0.51.5 lbs. of weight gain per week,
and heres a simple way to work this out for your body:
1. Eat 1 gram of protein per pound of body weight per day.
2. Eat 2 grams of carbs per pound of body weight per day.
3. Eat .4 grams of healthy fat per pound of body weight per day.
Thats where you start. For a 150-pound male, it would look like this:
150 grams of protein per day
300 grams of carbs per day
60 grams of fat per day
Since protein and carbs total about 4 calories per gram, and fats pack 9
calories per gram, this would be about 2,340 calories per day, which should
be enough to maintain steady muscle growth.
If you eat like this for 1014 days and havent gained weight, you should
MYTH #2: I'M A HARD GAINER 11
up your calories by about 200 per day to see if that fixes it. If after another
1014 days your weight is still stuck, simply bump your calories up again.
While most people dont have to adjust much, metabolisms do vary, so part
of the process is finding your bodys sweet spot.
While dietary needs for building muscle efficiently and without exces-
sive weight gain arent disputed (eat enough protein every day and keep your
body in a moderate caloric surplus), the subject of how to train to maximize
strength and muscle growth is controversial.
Lets tackle that next.
Everybody Wants to Be a Bodybuilder...But Nobody Wants to Lift
This Heavy Ass Weight!
The above quote is an astute observation made by one of the leading
minds in exercise science, Professor Ronnie Coleman (hyuk hyuk).
Seriously though, heres a simple little fact most guys, and even many
experts, want to avoid: If you want to get big and strong in the least amount
of time possible, you have to lift heavy weights, and you have to get off the
machines.
The reasoning is simple: Muscle grows in response to increased tension
within the muscle4. In order to keep stimulating growth, you have to keep
increasing the tension caused by lifting; that is, you have to keep adding
weight to the bar5. And while machines are good for rehabilitating injuries,
research has shown that they just dont build muscle and strength as effec-
tively as free weights do6.
One of the main never-ending arguments in the world of weightlifting
is over the ideal rep range for growth. That is, how much weight you should
use and how many reps should you do in each set. Opinions on whats best
are all over the place, ranging from recommendations of only a few heavy
sets to 2030 high-rep sets per workout.
I can say with absolute certainty that theres something special about
lifting heavy weights while keeping your total workout sets (known as your
workout volume) moderate in number. And this isnt just based on personal
experience; youll find evidence of its effectiveness in various places in lit-
erature.
One example is a study conducted by Arizona State University wherein
they reviewed 140 other weightlifting studies and concluded that training
with weights that are 80% of your one-rep max produces maximal strength
gains7.
A paper published by the American College of Sports Medicine recom-
mends an eventual emphasis on heavy loading (16 repetition maximum)
12 MUSCLE MYTHS
In the 70s, top powerlifters like John Kuc, John Cole, and Don Reinhoudt
had outstanding deadlifts with personal bests around 900 pounds. It was
considered the king of compound exercises.
These days, many powerlifters choose to compete only in the bench
press, and for those who compete in all three (bench press, squat, and
deadlift), the deadlift takes the back seat because of assistance gear that
can add hundreds of pounds to their bench and squat, but nothing to their
deadlift.
Well, the fact is the deadlift is, hands down, one of toughestand
most rewardingexercises you can do. It's the ultimate full-body workout,
training just about every muscle group: legs, glutes, core, arms, and the
entire back. Anything thats involved in producing whole-body power
is blasted by the deadlift, and its an integral part of any serious strength-
training program.
Oddly enough, its also one of the most neglected compound exercises
by both guys and gals, the unfortunate victim of the long-standing myth
that its bad for your back.
At first, it would seem to make sense that lifting hundreds of pounds off
the groundputting all that pressure on your back, particularly your low-
back and erector spinae muscles (also known as the spinal erectors)would
be a recipe for spinal disaster.
Anecdotal evidence is ambivalent: We all know or have heard of
someone who messed up their back deadlifting, yet also know that many
14 MUSCLE MYTHS
including your erector spinae muscles, and doesnt force anything unnatural
in terms of range of motion. The major no-no in deadlifting is rounding
your back, as this shifts much of the stress away from the erector spinae
muscles to the vertebrae and ligamentsand this is whats bad for your back.
Like the deadlift, the squat is one of the most powerful exercises you
can do, involving the strength and coordination of over 200 muscles in your
body18.
But, also like the deadlift, its avoided by many due to the fear that its
bad for your back and knees.
The fact that many sports doctors say these things doesnt help the
squats cause. Consider, however, that these doctors specialize in treating
people with injuries, many of whom should not be squatting in their current
conditions. These people are not representative of the average, healthy gym-
goer, and the advice that applies to those undergoing rehab does not apply
to everyone. Just because barbell squats can exacerbate a knee injury doesnt
mean performing them will cause a similar injury in a healthy person.
Another common reason why these squat myths linger is even less sci-
entific. Just like how heavy, strenuous deadlifts look like theyre bad for your
back (when, if performed correctly, theyre not), intense squats look like
theyre bad for your back and knees.
To get to the bottom of these myths, lets look to the anecdotal evidence
of decades of weightlifters in combination with the scientific evidence of
published literature.
HOW YOUR BACK AND KNEES CAN LOVE THE SQUAT TOO
The myth that squatting is bad for your knees started with work done in
the 1960s. Research concluded that a properly done squat stretched the knee
ligaments, increasing the risk of injury. These findings spread like wildfire
through the fitness world. Some US military services even cut squatting
movements out of their training programs.
It was noted that the studies had serious flaws, including the choice of
subjects and researcher bias (for instance, one of the studies was done with
parachute jumpers, who often hurt their knees due to legs getting caught in
parachute lines and violent impacts when landing), but that wasnt enough
to stop the uprising against the squat.
Extensive research has been done since then, however, and a much dif-
ferent picture has emerged.
A rigorous study conducted by Duke University involved the analysis
of over two decades of published literature to determine, in great detail, the
biomechanics of the squat exercise and the stresses it places on the ankles,
knees, hip joint, and spine22.
MYTH #4: SQUATS ARE BAD FOR YOUR BACK AND KNEES 19
Highlights from the study, and many reviewed within, set the record
straight on how the squat affects our bodies, and teach us a lot about proper
squat form:
While most of the attention is given to the knee, hip, and spine,
ankle strength plays a large role in power generation during squat
performance. Research has shown that ankle weakness actually
causes faulty movement patterns during the squat23.
The hamstrings counteract the pull on the shinbone, which helps
neutralize the shearing force placed on the knee, and alleviates
stress on the ACL.
Even in extreme cases, such as powerlifters lifting 2.5 times
bodyweight, the compressive forces placed on the knee and its
tendons are well within their ranges of ultimate strength.
Stress placed on the ACL is negligible considering its ultimate
strength (in one study, the highest ACL force recorded when
squatting was a mere 6% of its ultimate strength)24. Highest recorded
PCL forces in other studies were well within natural strength limits
as well.
Dont let your knees bow inward at any point during the squat.
Keep them in line with your toes.
Squat depth mattersa lot. The deeper you squat, the more work
your legs and butt have to do. (I recommend either full squats or
parallel squats, but not half squats.)
Full squats cause more muscle activity in the butt than shallower
squat depths (you hear that, girls?)25. Use a wide stance too if you
want to hit your butt even harder!
Your spine is better at dealing with compressive force than shearing.
If you maintain a neutral spine position while squatting (instead
of a rigidly flexed position), you greatly reduce the shearing force
placed on your vertebrae26.
Maintaining a posture as close to upright as possible further reduces
this force27, as does increasing intra-abdominal pressure28, which
you can create by holding your breath while you squat, and gazing
straight ahead instead of down29.
20 MUSCLE MYTHS
every week to have a six-pack. In fact, you dont have to train them at all.
What do you have to do?
If youre a guy, the mystical secret to a sexy stomach is to get your body
fat percentage under 12%. Yup, thats it. When your body fat percentage
approaches 10%, your abs become clearly visible whether you directly train
them or not. If youre a woman, getting your body fat percentage under 20%
will get you a flat, lean, toned stomach. Thats all there is to it (although exact
numbers vary by body type, of course).
While reducing body fat percentage requires nothing more than making
sure your body burns more energy every day than it gets from food, there
are a few little tricks that have been scientifically proven to speed up the loss
of not just fat, but abdominal fat in particular.
The first is known as fasted training.
IS AB TRAINING POINTLESS?
Some experts say that regular deadlifts and squats are all you need for
ab training, but I disagree.
Both deadlifts and squats do provide an excellent core workout, but
unless you naturally have excellent ab development, you will benefit from
direct ab training in addition to the core work that comes with heavy,
compound lifting. If your abs are underdeveloped, no matter how lean you
get, youll always feel like something is lacking.
But rememberno matter how trained your abs might be, they only
look good when youre lean.
MYTH #6:
This is the health and fitness version of alchemy. Its a fools errand.
Fat and muscle are two completely different substances, and you can
only decrease and increase themno transmogrification possible.
On top of that, you can only focus on one or the otheryou cant
maximize both simultaneously. Losing fat requires that you consume less
energy (food) than your body needs, causing it to burn fat for the extra
energy. Building muscle requires that you eat more energy than the body
needs, not only enabling it to build muscle efficiently, but also causing it to
store some fat too. The former is generally known as cutting and the latter
as bulking.
If this sounds like a hopeless situation, dont despair. When you diet
correctly, youll lose more fat than muscle when cutting, and youll gain
more muscle than fat when bulking, which will allow you to juggle these
eating cycles to change your overall body composition. This is how, over
time, guys go from 150 pounds at 15% body fat to 190 pounds at 8% body
fatin one phase of bulking, they might gain 10 pounds of muscle and 3
pounds of fat, followed by a phase of cutting wherein they lose the 3 pounds
of fat along with a pound of muscle. This leaves them as lean as before the
bulking cycle, but with 6 more pounds of lean muscle. If you repeat this a
few times, youll fully transform your body.
Theres an exception worth mentioning. Its very common for both men
and women new to the style of training and dieting I teach in my books
Bigger Leaner Stronger and Thinner Leaner Stronger to build muscle while
26 MUSCLE MYTHS
losing fat, at least for the first few months. These people are enjoying the
very real newbie gains that come with starting a proper program, but
eventually they are subject to the rules like everyone else.
If youre already fairly lean and want to put on muscle, dont be afraid
to gain some fat along the way. Its just part of the game. Then, when youre
ready to lose fat, if you train and diet properly, you will keep your muscle
and just lose the fat.
If youre a woman, training is a bit easier in this regard. You dont have
to bother with bulking unless you really want to focus on growing your
muscles as big as possible. Most women just want to get lean, strong, and
defined and stay there, which is simply a matter of reaching the target body
fat percentage (usually around 17%), building enough muscle to show, and
eating to stay in that condition.
MYTH #7:
Common expert advice for people who are dieting to lose weight is
to start doing high-rep, high-volume workouts with light weights. Explana-
tions about how this is actually supposed to work usually degenerate into
broscience about it really bringing out striations, giving you really nice
cuts, and other such nonsense.
I have some different advice for you. Do the opposite.
When youre dieting to lose weight, lift heavy weightsweights that
allow for no more than 10 reps if youre a woman, and no more than 6 reps
if youre a man.
Why? Several reasons.
The first relates to what you learned in the chapter on hardgainer
claimsheavy weights build strength and muscle faster than light weights.
What exactly do high-rep sets do to your muscles, then?
Well, research has shown that lifting lighter weights (4060% of your
one-rep max, or 1RM) for many reps (15+) doesnt do much in the way of
improving your absolute strength or building bigger muscles, but instead
improves your muscles aerobic capacity and time to exhaustion47. That is,
it improves your muscles ability to perform prolonged or repeated contrac-
tions with that weight48. Thats why I dont ever recommend training with
light weights if youre trying to build muscle; it just doesnt work that way.
Theres another reason to lift heavy, though, and it relates directly to fat
loss.
A study conducted by Greek sports scientists found that men who trained
28 MUSCLE MYTHS
with heavy weights (8085% of their 1RM) increased their metabolic rates
over the following three days, burning hundreds more calories than the men
who trained with lighter weights (45-65% of their 1RM)49. Another study
showed that the increased energy expenditure after lifting heavy weights is
mainly derived from burning fat (researchers werent sure why)50.
So, hit the weights and hit them hard if you want to jack up your meta-
bolic rate and, in turn, speed up your fat loss. And if you want to score extra
points, focus on compound lifts like squats and deadlifts because they burn
the most post-workout calories51.
MYTH #8:
Most women desire the same type of body. They want to be lean but not
too skinny. They want to have some muscle definition, particularly in their
arms, stomach, and legs. And they want to have a bubbly butt that fills their
jeans. And, amen! Im all for that.
To achieve this physique, the average woman needs to lose fat and add
some muscle. Just losing the fat wouldnt be enough as most women lack the
muscle that gives an athletic look (leaving them with the common skinny-
fat body type).
What is the best way to achieve these goals? Conventional wisdom
has women grinding away on the treadmill every day and working out with
three-pound dumbbells. Ive yet to see a woman achieve a fitness model
physique by doing that.
Achieving a lean, athletic look takes nothing more than having a good
amount of muscle and low body fat percentage. Reducing body fat percent-
age is mainly a function of diet, but whats the best way to build muscle?
Lifting weights, of course. And youre probably not surprised that I recom-
mend heavy weights.
I can already hear you disagreeing. Women shouldnt lift heavy weights
because they dont want to get bulky, right? Wrong. Its incredibly difficult
for a woman to ever reach the point of looking bulky, regardless of how hard
or often she trains.
The hormone that most directly regulates muscle growth is testoster-
one, and an average womans testosterone levels are a mere 510% of an
30 MUSCLE MYTHS
not always that extreme or obvious. There are other, subtler signs of over-
training that you should know and watch for so you can stop the process be-
fore you hit the point where you require an extensiveseveral weeks long
in some casesrecovery.
What follows is a list of signs that you may be overtraining. If youre
only experiencing one of the symptoms, it may not indicate overtraining.
But if youre experiencing several, chances are you need to take a rest week
(57 days of no exercise or very light training has always handled it for me).
Getting a proper amount of sleep is also a key part of preventing overtrain-
ing. Seven to eight hours per night is generally considered optimal. The last
crucial element is a proper diet that fully provides your body with every-
thing it needs to repair itself.
your muscles, their shape will come out the same. The key difference is that
weight training will grow your muscles the fastest, and yoga and Pilates can
offer things that weight training doesnt, such as extreme flexibility, intense
sweating (hot yoga, for instance), and built-in meditation.
While shaping is a myth, sculpting best describes what is actually possi-
ble. You can build your muscles and reduce your body fat percentage, which
will give you that thin, athletic beach body that so many women envy.
The key takeaway here is that you can work out your muscles in such a
way as to achieve full development, but in the end, the overall shape is going
to be determined by your genetics.
MYTH #11:
Generally speaking, there are two types of people in the gym: those
on the cardio machines trying to get or stay thin or lean and those on the
weights and machines trying to get bigger muscles.
Section Two: Cardio Myths will cover the many benefits of cardio for
weightlifters, but what about the benefits of weightlifting for people who
just do cardio?
Those who stick to cardio often dont see the point in lifting weights
because they want to have a lean, athletic look. At the extreme end, cardio
junkies might even think lifting is only for meatheads who have neurotic
breakdowns if they dont have a protein shake every 3 hours.
The type of physique most guys and gals want actually requires that
they gain a fair amount of lean massand weightlifting is the only way to do
this efficientlybut there are even greater benefits to consider.
Unless you do something to stop it, starting in your 20s, your body
will lose a small amount of muscle and strength every year56. Research has
shown that upwards of 40% of total muscle is lost between the ages of 20
and 6057.
In medical lingo, this is known as sarcopenia, and studies have associ-
ated the gradual loss of strength and muscle with:
Increased risk of diabetes and heart disease
Increased risk of osteoporosis
Shorter lifespan
40 MUSCLE MYTHS
This faulty logic hinges on the assumption that improved flexibility (which
stretching definitely accomplishes) reduces the risk of injury.
Research has shown that most muscle injuries occur within the normal
range of motion, however, and specifically during the eccentric portion of
movements (wherein the muscle lengthens, such as when youre lowering a
dumbbell in a curl)67. Therefore, improving flexibility doesnt do anything
in terms of preventing injury except when the activity calls for actions that
require great flexibility (such as doing the splits).
Another reason theres widespread confusion about this issue is the fact
that stretching is often done as a part of a more comprehensive warm-up
routine. This raises body temperature and involves repeated movements
within the expected range of motion, which does prevent injury, whether
you add static stretching or not68. Scientists mistakenly attributed these
benefits to stretching rather than the warm-up, and the myth was born.
This is a myth that will never go away thanks to silly advertisements and
workout products.
You can do a million side-twists, but it wont make your obliques emerge
from the flab. You can work your inner thighs religiously, and they arent go-
ing to get thinner. Thats not how fat loss works, and research has proven it81.
The only way to make a particular area of your body leaner is to reduce
your overall body fat percentage, which will reduce fat everywhere on your
body. This is a function of diet more than anything else.
Another thing you need to know is that peoples bodies are different
in terms of where they lose fat first and more easily, determining which
areas are more stubborn and last to lean out. Unfortunately, the areas that
take the longest to get lean are usually the ones people are most concerned
aboutthe abdominal area in men and the pelvic region, thighs, and butt
in women.
Generally speaking, upper body fat tends to go first, whereas lower
body fat takes its time. When someone checks the mirror every day and
really only pays attention to the latter, they can easily get discouraged.
My advice to combat this is simple: Keep the body fat percentage mov-
ing down and have some patience. As long as you keep reducing your body
fat percentage, you will get rid of the unsightly gut, saddle bags, and thunder
thighs. Just remember that no special exercises can speed up the process of
getting rid of the stubborn fat youre most concerned about.
MYTH #14:
per week for ten weeks, using a program that increased weight and de-
creased reps every two weeks. The only exercise performed was the preacher
curl: 1RM was tested for strength gains, and muscle thickness was measured
to determine muscle growth.
After ten weeks, both the partial- and full-rep groups increased strength,
but the full-rep groups strength gains were 60% higher. Both groups ex-
perienced muscle growth, but the full-rep groups muscle growth was 29%
higher.
These mechanics apply to every exercise you do. By doing partial reps,
you can literally make half the potential gains while exposing yourself to an
unnecessary risk of injury.
That said, when youre lifting heavy, sometimes squeezing out that last
rep means your form gets a little sloppy. Maybe you miss parallel by an inch
or two on your squat, or the barbell bounces a little off your chest while
on the bench. Thats okay, but you should always strive to keep your form
as strict as possible. If you find youre cheating by the second or third rep,
youre using too much weight.
Dont lift with ego in the gym. Throwing around heavy weights like an
idiot impresses nobody. To the contrary, people who know what theyre do-
ing respect good form when they see it, regardless of the weight being lifted.
MYTH# 15:
training, but no noticeable muscle loss in two and even three weeks out of
the gym.
Nevertheless, I dont like to take that much time off, even when Im on
vacation. I prefer to do a daily full-body workout with body-weight exercis-
es like push-ups, pull-ups (I travel with a doorway pull-up bar), squats, and
lunges. I find it really helps me retain my strength so that, once Im home, I
can (more or less) carry on with the weights where I left off.
MYTH #16:
Some bodybuilders follow grueling yo-yo diets. They gorge for months,
turning into massive balls of fat, and then cut hard to get into competition
shape. This cycle is very tough on the body.
Its true that your body requires a surplus of energy to build muscle ef-
ficiently (you have to eat more energy, or calories, than you burn every day).
But I dont recommend that you see this bulking phase as a license to eat
anything and everything, also known as a dirty or dreamer bulk.
There are several problems with dirty bulking.
The first was talked about in the myth about hardgainers. As body fat
levels rise, insulin sensitivity drops, and this can then get in the way of mus-
cle growth and accelerate fat storage. It also doesnt help that a dirty bulk
tends to shoot your water retention through the roof, causing you to look
and feel quite bloated all the time.
Another problem with the dirty bulk is the longer cutting (weight loss)
phase that has to follow for you to get back to a respectable body fat per-
centage. A longer weight-loss phase means more chances to fall off the wag-
on and more muscle loss along the way. Your body doesnt burn 100% fat
when youre restricting caloriesit burns some muscle too, although heavy
weightlifting can mitigate much of this loss.
I recommend that you clean bulk, which means eat controlled, albeit
large, amounts of calories sourced from high-quality foods. Youre looking
to keep yourself in a 300500 calorie surplus every day, and you want to
focus on good carbs, such as whole wheat grains, brown rice, sweet potato,
52 MUSCLE MYTHS
oats, and fruits; lean proteins, such as chicken, turkey, fish, and lean beef;
and healthy fats, such as those found in fish, avocado, nuts, and olive oil.
If you bulk correctly, you should be able to gain 23 pounds of muscle
for every pound of fat.
MYTH #17:
THIS ONE HAS BEEN AROUND for a while. Athletes were once advised
not to lift weights because it would make them stiff and inflexible and there-
by hurt their performance.
Well, we now know better. Sure, being a hulking brute naturally lim-
its your flexibility (big bodybuilders have an interesting time with daily
tasks like wiping on the toilet and showering), but research has shown that
weightlifting itself, with a full range of motion, actually increases flexibility
just as well as, or even better than, static stretching.
In a study conducted by the University of North Dakota, researchers
divided 25 volunteers into three groups: a control group (that did nothing,
of course), a static stretching group, and a resistance training group.
After five weeks, the researchers found no significant difference be-
tween the static stretching and resistance training groups in all measures of
flexibility (hip extension, hip flexion, shoulder extension, knee extension)84.
Another study conducted by Castelo Branco University in Brazil
showed that 8 weeks of resistance training improved flexibility better than
static stretching in all but one measurement85.
The reality is that weight training with proper form increases flexibility
because youre repeatedly moving muscles, joints, and ligaments through
their full ranges of motion.
In fact, some weight training exercises provide deep stretches that are
hard to beat, such as the dumbbell fly, Romanian deadlift, dumbbell pullover,
dumbbell row, and overhead triceps press.
54 MUSCLE MYTHS
Like most bad advice in the health and fitness industry, this myth is
given a false air of scientific legitimacy.
Cardio machines often show pretty graphs indicating where your
heart rate should be for fat burning versus cardiovascular training.
You calculate this magical heart rate by subtracting your age from 200 and
multiplying this number by 0.6. If you keep your heart rate at this number,
as the story goes, youll be in the fat burning zone.
Theres a kernel of truth here. You do burn both fat and carbohydrates
when you exercise, and the proportion varies with the intensity of exercise.
A very low-intensity activity like walking taps mainly into fat stores, whereas
high-intensity sprints pull much more heavily from carbohydrate stores. At
about 60% of maximum exertion, your body gets about half of its energy
from carbohydrate stores and half from fat stores (which is why many
experts claim that you should work in the range of 6070% of maximum
exertion).
Based on the above, you might think that Im actually arguing in defense
of this myth, but theres more to consider.
The first issue is total calories burned while exercising. If you walk
off 100 calories, 85 of which come from fat stores, that isnt as effective as
spending that time in a moderate run that burns off 400 calories with 200
coming from fat. And that, in turn, isnt as effective as spending that time
doing sprint intervals that burn off 800 calories with 300 coming from fat.
The second issue to consider is that studies such as those conducted by
58 MUSCLE MYTHS
If youve been into fitness for a while, youve probably heard this before:
Your body doesnt start tapping into fat stores until youve done about 20
minutes of cardio.
This piece of wisdom has led many people to believe that cardio is only
effective in long bouts (40+ minutes), which can be hard to fit into a busy
schedule (and can be horribly boring to boot).
Well, the good news is this claim is rubbish and has no basis in science.
As you learned in the fat burning zone myth, your body begins burn-
ing a combination of fat and carbohydrates the minute you start exercising.
The proportions change based on the intensity and duration of the workout,
but theres no magical point during exercise when your body begins aggres-
sively burning fat.
This is also another opportunity for me to shamelessly plug high-in-
tensity interval training (HIIT). Not only does it result in more fat loss than
low-intensity cardio, but it requires less time as well; 20 minutes of HIIT
is plenty and can be more effective in terms of fat burning than even 60
minutes of a low-intensity form of cardio. Research has even shown that
high-intensity interval cardio is more effective at reducing abdominal fat91.
Remember, however, that no amount or type of cardio will result in
sustained fat loss if you take in as many or more calories (energy) than your
body burns every day. The big mistake many people make is they increase
their eating in proportion to their training, which negates the fat loss
potential of burning extra calories.
MYTH #20:
How many people have you seen that spend hours on the treadmill ev-
ery week, yet never get lean?
How many people have you seen who seem to only lift weights and
never do cardio, but were ripped?
What gives? Everybody knows that cardio is required to get lean and
weightlifting is just for getting bigger muscles, right?
Not exactly.
Your body fat percentage is primarily determined by your diet. Doing
cardio does burn fat, but if you eat too much, your body will simply replace
the fat lost with the excess calories youre giving it.
Weightlifting actually burns about the same amount of calories per
hour as low-intensity cardio, but it also burns more calories after the work-
outthe afterburn effect, as its called92. The muscle you build as a result
also helps keep you lean because it increases the total amount of calories
that your body burns while at rest.
While I recommend cardio for its many health benefits (detailed in the
next myth), if youre willing to be strict with your diet, you can get lean by
that alone and not even bother with cardio.
MYTH #21:
People often start their workouts with cardio, thinking its a warm-up,
and then move on to the weights. This is a mistake.
While a few minutes of light cardio before lifting can raise body tem-
perature, which improves athletic performance, a moderate bout will get in
the way of your weight training in several ways.
Research shows that doing both weightlifting and cardio in the same
workout can reduce results. Researchers from RMIT University worked
with well-trained athletes in 2009 and found that combining resistance ex-
ercise and cardio in the same session may disrupt genes for anabolism.101
In laymens terms, they found that combining endurance and resistance
training sends mixed signals to the muscles. Cardio before the resistance
training suppressed anabolic hormones such as IGF-1 and MGF, and cardio
after resistance training increased muscle tissue breakdown.
Several other studies, such as those conducted by Childrens National
Medical Center102, the Waikato Institute of Technology103, and the Univer-
sity of Jyvaskyla (Finland)104, came to the same conclusions: Training for
both endurance and strength simultaneously impairs your gains on both
fronts. Training purely for strength or purely for endurance in a workout is
far superior.
Furthermore, cardio before weightlifting saps your energy and makes
it much harder to train heavy, which in turn inhibits your muscle growth.
So, not only is doing cardio before weightlifting bad, but doing it imme-
diately after isnt optimal, either. Its best to separate your cardio and weight-
68 MUSCLE MYTHS
Some people still don heavy sweat suits or plastic suits while doing their
cardio workouts. The idea is that by making yourself sweat more, youll burn
more calories.
If only this were true, the sauna would be my best friend.
While sweating is great for keeping your skin clear, more sweating un-
fortunately does not equal more fat loss. Any extra weight you lose is simply
water weight, and your body will quickly gain it back once you rehydrate.
In fact, doing things to jack up your core body temperature and induce
excessive sweating can actually be dangerous. Sweating is a mechanism by
which your body cools itself (through the evaporation of the sweat), and
short-circuiting this process can raise your body temperature to unsafe
levels.
The National Collegiate Athletic Association banned rubber sweat suits
in 1997 after three wrestlers died using them in a high-heat environment to
drop as much water weight as possible.
Excessive sweating can also lead to dehydration, which according to a
study conducted by California State University, increases circulating con-
centrations of the stress hormones cortisol and norepinephrine, blunts the
testosterone response to exercise, and negatively impacts the bodys metab-
olism of carbohydrate and fat105.
So, dont worry about how much you sweat while exercising. Just keep
the body moving vigorously and long enough, and youll be able to achieve
your fat loss goals.
SECTION THREE:
DIET & NUTRITION MYTHS
MYTH #24:
FASTING PUTS
YOUR BODY INTO
STARVATION MODE
Weve all heard this a million times, and it seems to make logical sense.
If we go too long without eating, wouldnt our body think its being
starved and drastically reduce its metabolic speed? In order to better deal
with future starvation, wouldnt it increase the rate at which it stores fat once
we actually do eat?
Regardless of how much it might seem plausible, its not true.
minds and make us want to go move around. They also increase our basal
metabolic rate, the minimal amount of calories you burn at absolute rest.
(Exercise elevates these chemicals as well.)
And what happens when we lose muscle? We become physically weak-
er, our metabolism slows down, we become more likely to succumb to dis-
ease, and eventually we die (usually from a heart attack).
spike insulin; thus, carbohydrates make you fat. Sounds so simple, right?
Well, yeah, the story is simple because its false.
While its true that insulins job is to pull glucose out of the blood and
store excess as fat, the hormone is also responsible for driving amino acids
into our muscles for protein synthesis and clearing dietary fats out of the
blood (which are stored as body fat more efficiently than carbohydrate, I
might add)114. On top of all that, insulin has a mild anti-catabolic effect
(meaning it helps preserve your muscle)115.
And while its also true that eating carbohydrates increases insulin lev-
els in your blood, many common sources of protein (such as eggs, cheese,
beef, and fish) are comparable in their ability to do the same116.
Some people claim that because your body generally produces more
insulin when you eat carbohydrates, this leads to more fat storage. Theyre
wrongresearch has shown that the amount of insulin your body produces
in response to eating food (or insulin response) doesnt affect the amount of
fat stored117.
So, in short, insulin is your friend, not part of a conspiracy between
your pancreas and fat cells to ruin your self-image.
Thats one strike against the carbs make you fat camp. Now lets look at
the connection between carbohydrate intake and fat loss.
Based on the above symptoms, you can decide which approach to try.
But remember that these are only general guidelinesin the end, actual
weight loss is what matters most.
You should be able to lose 12 lbs. per week with the right caloric in-
take. If youre not seeing progress despite being absolutely certain that youre
in a proper caloric deficit, you may benefit from altering the composition
of your diet.
MYTH #26:
This myth was dietary dogma for the longest time, and is still promoted
by fitness experts and related magazines.
The idea that small, frequent meals will speed up your metabolism and
help you control hunger kind of makes sense at first. When you eat, your
metabolic rate increases as it breaks down the food. So, if you eat every few
hours, your metabolism will remain in a constantly elevated state, right?
And nibbling on food throughout the day should help reduce hunger, right?
Bodies are not so simple. Like many of the myths that seem to make
sense on paper, this one just doesnt pan out in clinical research.
ally dont like eating 8001,000 calories to then feel stuffed for several hours.
I much prefer a 400-calorie meal that leaves me satisfied for a few hours,
followed by another smaller meal with different ingredients and flavors, and
so forth.
That said, if someone cant or doesnt want to eat frequently, then we
work out a meal plan consisting of fewer, larger meals that fit their prefer-
ences or lifestyle. Our hunger patterns are established by our meal patterns,
so its usually easiest to work around your schedule, not against it134.
MYTH #27:
weightlifting workouts.
FRUIT JUICE IS
GOOD FOR YOU
The general health advice to consume several servings of fruit every day
has been around for a while, and this has led people to drink more fruit juice
and juice-based drinks as a way to do this.
While most fruits are healthy snacks (Ill be debunking claims against
fruit next), juice is another story.
The first thing to consider is the fact that fruit juices and smoothies
that you buy in the store are almost all full of added sugarsome even have
hundreds of grams of carbs per bottle, which is crazy.
The Lille 2 University of Health and Law conducted a study in 2012 that
analyzed 187 different fruit beverages, including juices, smoothies (juice
plus pulp), fruit drinks (water plus fruit juices), and fruit-flavored waters
(waters that have fruit flavors, but no juice)157.
They found that 71% of smoothies, drinks, and fruit-flavored waters
contain added sugar, and smoothies and juices contain, on average, just
44.5% and 10.5% fruit juice, respectively. Average sugar content:
Fruit-flavored water: 2.4g per 100 mL / 5.8g per cup
Fruit drinks: 8.8g per 100 mL / 21.1g per cup
Fruit juices: 10.7g per 100 mL / 25.7g per cup
Fruit smoothies: 10.8g per 100 mL / 25.9g per cup
In many cases, drinking a glass of a fruit juice-based beverage is no bet-
ter for your body than mixing a few cubes of sugar in water and drinking
90 MUSCLE MYTHS
I figured this would be a good one to address on the heels of the last.
Many health gurus claim that fruit can cause horrible things in the body
due to the sugar molecule it contains, known as fructose.
Ive known many people who were thoroughly convinced they would
get fatter if they ate any fruit (many of whom were already overweight,
which is ironic) and who couldnt believe I was able to stay in the single-
digit body fat percentages while eating over 100 grams of carbohydrate from
fruit every day. (Apples, oranges, and bananas are my favorites.)
Some pretty heavy claims have been leveled at fructose in the pop cul-
ture of nutrition and diet. One popular crusader against it is Dr. Robert H.
Lustig, whose talk Sugar: The Bitter Truth has over 3.4 million views on
YouTube. According to Lustig and others, fructose has special qualities that
directly induce fat storage and make it toxic to the liver.
But does the current scientific evidence support these positions? Is
fructoseand, by association, fruitbad for our health?
ties normally found with drug abuse, and that can lead to cravings, binging,
and withdrawal symptoms159. Regular consumptions of sugar-sweetened
beverages is particularly bad and has been associated with weight gain and
obesity160, as well as an increased risk of cancer161.
But, if were to listen to fructose alarmists, this molecule in particular is
to be avoided at all costs. Research has indicated that regular consumption
of fructose may play a causative role in the epidemic of a cocktail of diseases,
including hypertension, obesity, metabolic syndrome, diabetes, and kidney
and cardiovascular disease162.
These observational studies have led to assumptions that the less fruit
you eat, the better. But theres more to this story.
Many different numbers are perpetuated in this myth. Some sources say
30 grams is the max, while others say 60.
Whos right? As with many issues of nutrition, theres no simple answer.
It would stand to reason that an NFL linebackers body deals with protein
intake differently than a 120-lb weakling. Protein needs due to lifestyle and
lean mass should influence the matter of protein metabolism.
Additionally, if it were true that a person can only absorb a relatively
small amount of protein in one meal, then super-dosing daily protein
needs into 23 meals would result in protein deficiencies. This assumption
begs the question of how the human species survived the hunter-gatherer
days. Can there be any truth in these claims?
Its widely known that the human body absorbs different proteins at
different rates. According to one review, whey clocks in at 810 grams ab-
sorbed per hour, casein at 6.1, soy at 3.9, and egg at 1.3171. These numbers
arent completely accurate due to the complexities involved in measuring
protein absorption, but they lend insight nonetheless: certain proteins are
absorbed very slowly, whereas others can be quite fast.
You should also know that food substances dont move uniformly
through the digestive tract, and they dont leave sections in the same order
that they arrived in. For instance, the presence of protein in the stomach
stimulates the production of a hormone that delays gastric emptying (the
emptying of the food from the stomach), and that slows down intestinal
contractions173. This causes food to move more slowly through the small
intestines, where nutrients are absorbed, and this is how your body buys the
time it needs to absorb the protein you eat. Carbohydrates and fats can move
through and be absorbed while your body is still working on the protein.
The next step in protein metabolism occurs once the amino acids make
it into the bloodstream. Your body does various things with them, such as
tissue growth and repair, and it can temporarily store (up to about 24 hours
or so) excess amino acids in muscle for future needs174.
If there are still amino acids in the blood after doing all of the above,
your body can break them down into fuel for your brain and other cells.
If thats how your body processes proteins we eat, whats up with the
claims that it can only absorb so much in one meal?
the speed at which protein moves through the small intestines to ensure it
can absorb all the amino acids present.
Lets look at number two. A study commonly cited in connection with
protein absorption showed that 20 grams of post-workout protein stimu-
lated maximum muscle protein synthesis in young men175. That is, eating
more than 20 grams of protein after working out did nothing more in terms
of stimulating muscle growth.
The most obvious flaw in this argument is you cant use studies on the
anabolic response to protein consumption to extrapolate ideas about how
much we can absorb in one sitting.
Acute anabolic responses to eating protein dont give us the whole pic-
ture. Absorption relates to the availability of amino acids over extended pe-
riods of time, which prevents muscle breakdown and provides raw materials
for growth. And, as we now know, our body doesnt just throw away all of
the amino acids it cant immediately useit can store them for later.
Further supporting this position is a study conducted by the Human
Nutrition Research Center176. It had 16 young women eat 79% of the days
protein (about 54 grams) in one meal or four meals over the course of 14
days. Researchers found no difference between the groups in terms of pro-
tein synthesis or degradation.
Furthermore, if we look at the amount of protein used in the above
study relative to body weight, it comes out to about 1.17g/kg. Apply that to
a man weighing 80 kilograms (176 pounds), and you get about 94 grams of
protein. While this isnt scientific proof, its food for thought.
Research on the style of dieting known as intermittent fasting is also
relevant. For this diet people fast for extended periods, followed by any-
where from 28-hour feeding windows. One study found that eating the
entire days worth of protein in a 4-hour window (followed by 20 hours of
fasting) didnt negatively impact muscle preservation177.
Its also worth noting that you shouldnt take the 20 gram number as the
final word on the acute anabolic response to protein consumption. Protein
metabolism is affected by several things:
How much muscle you have: The more you have, the more amino
acids your body needs to maintain your musculature, and the more
places your body can store surpluses.
How active you are: The more you move around, the more protein
your body needs178.
How old you are. The older you get, the more protein your body
98 MUSCLE MYTHS
I WONT HAVE TO
WATCH WHAT I EAT IF I
EXERCISE A LOT
Oh, how I wish this were true. I would plan epic feasts multiple days per
week and just train extra hard on those days.
The truth is that how you eat determines much of how you look. If you
eat like crap (and eating too much of healthy food qualifies as eating like
crap for this discussion), youre going to look like crap. End of story.
How many people have you seen who work out daily and have little
to show for it because of an ever-present coat of flab? Even guys who have
worked their butts off to build a considerable amount of muscle just wind
up looking like big, puffy meatballs until they get lean. Many of them could
look awesome if they were willing to fix how they ate.
Unfortunately, you cant out-exercise poor eating habits. You cant burn
enough calories through exercise to do it. The handful of cookies you ate
for dessert requires an hour of intense cardio to offset. And what about the
pizza you ate before the cookies? Forget ittheres another few hours.
The bottom line is if you dont follow an eating plan and know how
many calories youre eating every day and why, youll never achieve the type
of body that you dream of.
Ironically, food quality doesnt even matter in terms of body composi-
tionit all boils down to how much energy youre putting in your body
versus how much energy its using. Weight loss, gain, and maintenance are
governed by the laws of thermodynamics, not Mens Health broscience rapid
fat loss tips.
Its okay to indulge now and again, but it needs to be the exception, not
100 MUSCLE MYTHS
the rule. When dieting to lose weight, I eat no more than one cheat meal per
week. That means that every meal I eat is planned in terms of calories, pro-
tein, carbs, and fats, and the cheat meal is an intentional, semi-controlled
instance of overeating.
When Im dieting to gain weight (muscle), I follow a meal plan in the
same way. Although I eat a lot more every day, Im keeping my caloric sur-
plus regulated so as to prevent excessive fat storage. I usually do two cheat
meals per week, and I dont go crazy.
The key is you have to look at food as fuel.
Imagine for a second that your car has no mechanism to stop the pump
when its tank is full. And imagine that when you go to the gas station, you
just decide on random amounts of time to pump, regardless of your tanks
capacity. Sometimes you over-pump and spill gas all over the place, and
other times you under-pump and leave yourself with a less-than-full tank.
And, for the sake of continuing the metaphor, imagine that over-pumping
was a lot more fun than under-pumping.
Well, thats how eating goes. The amount of energy your body burns
every day is, in a sense, your tanks capacity. Unfortunately, if you over-fuel
your body, it doesnt just pee out or burn off the excess energyit stores a
portion of it as fat. When it gets under-fueled, it goes to its stores for the
energy it needs, and this results in fat loss.
Proper dieting is little more than regulating your fuel intake based on
your goals and your tanks capacity. Sure, you can eat food that tastes good
and build a great physique, but you have to know how much fuel youre put-
ting in and how much your body needs to maintain its current state.
MYTH #32:
This is silly advice, but its followed by many. Losing weight requires
that you consume less energy (calories) than you expend, and meal timing
has little bearing on this.
If you overeat during the day instead of late at night, theres no differ-
ence in the effect of those extra calories. Weight loss is such a precise activity
that if you eat too much in just one meal but stick to your meal plan for the
rest of the day, you can fail to lose fat that day.
A literature review conducted by the French National Institute of Health
and Medical Research highlights several key findings relating to meal fre-
quency:
Past studies that associated a grazing style of eating (many small
meals per day) with greater weight loss were flawed in various ways,
and the conclusions drawn from them even more so.
Newer, more rigorous research has shown that there are no meta-
bolic advantages to eating fewer or greater meals per day.
Meal patterns do not directly accelerate or impair weight loss, but
can predispose people to overeat and thus fail to lose weight183.
You may be shocked to learn that studies have shown that eating larger
meals later in the evening can actually result in more fat loss and less muscle
loss184. (Ive yet to experience this personally, but it soothed any fears I had
in the past about eating late dinners.)
I like to eat a couple smaller meals at night (in addition to larger break-
102 MUSCLE MYTHS
fasts and lunches), but if your schedule or lifestyle is better suited to larger
meals at night, dont worryit wont get in the way of hitting your goals.
Instead of trying to tough it out for hours and hours with no food at night,
plan your meals so you can eat on a schedule that you like while maintaining
a caloric deficit, and you will lose weight.
MYTH #33:
For many years now, a staple in weight-loss plans and maintenance ad-
vice has been to eat a nice, big breakfast every day.
This is backed by observational research in which eating breakfast is
associated with lower body weight in large populations, such as the analyses
conducted by the University of Warsaw and University of Tsukuba185, 186.
This myth perfectly illustrates how bad advice can become so prevalent
in this industry. Observational research, which cant establish causation,
suggests that something may be the case (skipping breakfast seems to be
negatively associated with body weight), but indicates that more rigorous
research is needed to see if there truly is a connection and why.
The media, however, jumps on such studies as cold, hard proof and
starts running stories with headlines announcing breakthrough discover-
ies. Big health and fitness magazines and websites pick up on those stories
for new content, trainers and gym-goers read it and spread it, and on it goes.
The side of the breakfast story youre not told is that research has shown
that people who skip breakfast are more likely to eat junk food and tend
to eat more in general188. It wasnt the breakfast skipping that was causing
the problem; it was the candy, soda, and excess calories. Breakfast eaters
merely tend to maintain better overall dietary habitsno big surprise that
they tend to be thinner as well.
So, eat breakfast if you like it (I do), especially if you find yourself very
hungry when you wake up. But skip it if that works better for you. I know
youre sick of hearing it by now, but when it comes to weight loss and weight
104 MUSCLE MYTHS
The yolk contains half of the eggs protein and most of its vitamins and
minerals, and it helps with the digestion and absorption of the protein in the
white. The reason often given for leaving out the yolk is that the cholesterol
it contains increases the risk of heart disease.
Its hard to pinpoint exactly where this claim originated, but a good place
to start is research published by the American Heart Association in 1961 on
the relationship between cholesterol and heart attacks and strokes189.
At the time, it was believed that reducing intake of dietary fats and cho-
lesterol would reduce the risk of cardiovascular disease and that increasing
intake would increase the risk. As egg yolks contain a fair amount of choles-
terol (about 200 mg per yolk), the general recommendation became to avoid
them altogether.
The AHA has maintained this position ever since. As of December
2012, it recommends that you eat less than 300 mg of cholesterol per day190.
Considering the cholesterol content of egg yolk, were clearly not supposed
to eat much of it. For whatever reason, the AHA doesnt want to change
its mind despite the steadily growing pile of evidence mounted against its
claims.
For instance, a study conducted by the Shiga University of Medical Sci-
ence analyzed two Japanese health surveys, one from 1980 and the other
from 1989191, and noted a decline in deaths from heart disease despite a
dramatic rise of elevated cholesterol levels.
Another study conducted by Harvard University involved the analysis
106 MUSCLE MYTHS
While going low-carb is all the rage right now, the fad of eating as little
fat as possible has enjoyed its time in the sun too, and many people still
avoid dietary fats out of a fear of gaining weight.
Like many myths, the belief that the more fat you eat, the fatter you get
begins with a simple, scientific fact that is colored to look menacing when
its harmless.
acids into body fat, expending more energy. Practically speaking, the body
can store very few calories from protein as body fat.
So, when we consider just the above information, it might seem sensible
to avoid eating fats. Not quite.
This story generally goes like this: Drinking water with meals dilutes
gastric acids and enzymes, which interferes with or slows down digestion.
Another version of the myth is that cold water in particular causes issues
because digestion is a hot process (Im not sure what that even means, but
this advice is out there).
These claims have been around for a long time (thousands of years,
actuallyadmonitions against combining food and water can be found in
ancient Arabic and Greek medical texts) and continue to make the rounds,
despite the fact that they have no scientific legs to stand on.
One of the earliest studies dispelling these baseless claims was conduct-
ed by the University of Illinois and published in 1910203. Researchers had a
healthy, 22-year-old man drink three liters of water with meals for five days
and then studied the effects on his body. They found that the water intake
didnt impair digestion through dilution because the body produced more
gastric juices to compensate. Contrary to this myth, the water intake actu-
ally improved the absorption of nutrients in the food, leading the research-
ers to conclude that water is a beneficial part of digestion, helping to carry
the food to your stomach and then break it down.
Furthermore, drinking water with meals can actually help you lose
weight, as reported in a study conducted in 2010 by Virginia Tech204. A
weight-loss diet was assigned to 48 overweight adults, who were split into
two groups: one with 500 mL of water prior to each daily meal, the other
without. After 12 weeks, the water group had lost 44% more weight (over 4
pounds) than the non-water group.
110 MUSCLE MYTHS
triglyceride and blood glucose levels, which, over time, can cause
various types of disease211.
While theres still much research to be done regarding artificial sweet-
eners effects on weight management and general health, the scales of scien-
tific evidence are tipping in favor of reducing intake.
If you just stay away from sweet drinks altogether, youll avoid the many
potential health risks they carry.
MYTH #38:
Salt has gotten a pretty bad rap over the years. Its blamed for high blood
pressure, heart attacks and stroke, water retention, and other health night-
mares.
Table salt is a combination of two electrolytes: sodium and chloride. In
fact, since electrolytes conduct electrical currents, sodium is a vital nutrient
that helps regulate blood pressure, support the nervous system, and ensure
muscles contract properly.
Like many substances we eat, its not inherently bad for us, but too
much is. Eating too much sodium causes water retention (which gives you
that puffy, soft look), and it can lead to high blood pressure and heart dis-
ease. Chronic high-sodium diets have even been linked to risk of stomach
cancer212. On the other hand, too little sodium in your body can lead to
nausea, lethargy, dizziness, vomiting, and other health problems.
The goal isnt to eat as little sodium as possible, but to eat the right
amount.
salt contains a whopping 2,300 mg of sodium. Yup, you read that rightone
teaspoon per day is the recommended upper limit of sodium intake.
Not only that, but many commonly eaten processed foods contain a
ton of sodium. According to data from the National Health and Nutrition
Examination Surveys, the top 10 food sources of sodium in the American
diet are:
1. Meat pizza
2. White bread
3. Processed cheese
4. Hot dogs
5. Spaghetti with sauce
6. Ham
7. Ketchup
8. Cooked rice
9. White rolls
10. Flour tortillas215
Frozen and canned foods are full of sodium, as are cured meats like ba-
con and sausage (one slice of bacon has 1,000 milligrams of sodium!). Fast
food is full of sodium, and restaurant food is often full of salt because its an
effective flavor enhancer.
Its also worth noting that ensuring your body gets enough potassium
is important as it helps balance cellular sodium levels by pumping it out of
the cells. Most of us eat way too much sodium but an average of 2,500 mg
of potassium per day, which is about half of the daily recommendation for
adults216. Some good natural sources of potassium are bananas, avocados,
fish, and beans. You can also buy potassium tablets to take as a supplement,
if necessary.
MYTH #39:
CERTAIN FOODS
HAVE NEGATIVE
CALORIES
Its often claimed that certain foods, such as celery, spinach, asparagus,
cabbage, and apples, require more energy to digest than they contain in
calories. Thus, they are said to have negative calories. According to this
myth, these types of foods will help you lose weight because they increase
the amount of calories you burn every day.
Long story short, all foods contain more energy than it costs for your
body to metabolize them. When we look over foods commonly touted as
containing negative calories, what were really looking at are very low-cal-
orie foods. For instance, celery is mainly water; a 12-inch stalk has a mere
9 calories. A large lemon contains about 25 calories, and a cup of canned,
drained spinach has about 50 calories.
Now, it is true that certain foods require more energy to break down
than others. This is the thermic effect of food that I mentioned earlier.
Most of the energy from dietary fat is available for storage (discussed in
Myth #35), whereas it costs more energy to process carbohydrates and pro-
tein, which have greater thermic effects. Therefore, the greater the thermic
effect, the less energy is left over for fat storage after metabolizing what is
eaten.
Research has shown that the thermic effect of food varies among peo-
plesome peoples bodies burn more of the calories eaten than others
based on insulin sensitivity. The more insulin resistant you are, the weaker
the effect, and vice versa217.
Not all fats, carbs, and proteins are equal in terms of thermic effects.
118 MUSCLE MYTHS
This has led to the popularization of various fad thermogenic diets that
promote eating low-calorie foods with greater thermic effects than others.
Some protocols also include strategies for improving insulin sensitivity. This
kind of diet would have you use an unsaturated fat like olive oil instead of
butter since the former requires more energy for processing than the latter,
but the difference is so slight its basically irrelevant.
The reality of weight loss is it really doesnt matter what you eat so long
as you keep yourself in a caloric deficit. If you want to make it complicated
and severely restrict the foods you eat to only those that produce maximum
thermic effects, thats one way of doing it. But if you want to eat more freely
and are willing to plan out and track all the calories youre eating, thats a
more enjoyable way (I think) to ensure a deficit.
How many people out there want to lose weight but not count calories?
Thats about as logical as saying that you want to drive across the coun-
try but dont want to have to pay attention to your gas tank.
I wont be too hard on them, though, because most people who say this
dont even know what a calorie is, let alone why and how to count them.
The usual compromise people make is to try to eat healthy foods and
stick to smaller portions, and although thats the right idea, it may or may
not work in practice without a way to track how much the amount eaten
stacks up against the amount needed to stay alive and kicking. There are
two primary reasons why this is a very hit-and-miss way to attempt to lose
weight.
highly satiating for fewer calories than fatty foods. This diet composi-
tion provides good sources of vitamins, minerals, trace elements and
fibre, and may have the most beneficial effect on blood lipids and
blood-pressure levels.
INCREASE YOUR FIBER INTAKE
Fiber is an indigestible portion of food that absorbs water as it moves
through the digestive tract (and helps you take healthy poops). Research has
also shown that it increases satiety232.
Keep your fiber intake high by eating plenty of fibrous vegetables and
fruits. I include one or the other in every meal. You can even use supple-
mentary fiber like psyllium seed husks, which rapidly expand in your stom-
ach and induce a feeling of fullness.
The Institute of Medicine recommends children and adults consume 14
grams of fiber for every 1,000 calories they eat each day233.
EAT MORE NUTS
Nuts not only contain protein and fiber to increase satiety, but they are
a great source of healthy fats as well. Studies have also associated frequent
nut consumption with a reduced risk of weight gain234.
DRINK WATER WITH EACH MEAL
Research has shown that drinking a couple of glasses of water with each
meal increases satiety while eating235.
AVOID HIGH-GLYCEMIC CARBOHYDRATES
The glycemic index (or GI) is a scale that measures the effect of differ-
ent carbohydrates on blood sugar levels. Carbohydrates that break down
slowly and release glucose into the blood slowly are low on the glycemic
index. Carbohydrates that break down quickly will release glucose into the
blood quickly, causing insulin levels to suddenly spike; these are high on
the glycemic index. Below 55 on the GI is considered low, and above 70 is
considered high.
Pure glucose is 100 on the GI. Research has shown that the rapid ab-
sorption of glucose that occurs after eating high-glycemic carbohydrates
induces a sequence of hormonal and metabolic changes that result in the
desire to eat more236.
Furthermore, most high-glycemic foods are processed junk with little
nutritive value. Replace them with unprocessed, low-glycemic alternatives,
and youll be better off in not just the hunger control department, but gen-
eral health as well.
MYTH #40: I DONT NEED TO COUNT CALORIES
IF I EAT HEALTHY AND WATCH MY PORTIONS 123
EAT SLOWLY
Research has shown that eating slower helps reduce the amount you
need to eat to feel satisfied237. So take your time, chew your food, and enjoy
each and every bite.
GET ENOUGH SLEEP
When you restrict your sleep, leptin levels drop, and ghrelin levels rise.
One study found that people who slept 5 hours had 15% lower leptin lev-
els and about 15% higher ghrelin levels than people who slept 8 hours238.
Researchers found that the less people slept, the fatter they generally were.
Sleep needs vary from individual to individual, but according to the Na-
tional Sleep Foundation, adults need 79 hours of sleep per night to avoid
the negative effects of sleep deprivation239.
KEEP DIETING SIMPLE AND EASY
Dont make dieting unnecessarily hard by failing to plan and prepare
your meals to meet specific daily caloric targets. I recommend that you buy
a food scale if youre new to dieting in this fashion because it can help you be
very precise with your portions. Use the strategies outlined in this chapter to
beat hunger so you can follow your diet with relative ease.
MYTH #41:
EATING A LOT OF
PROTEIN IS BAD FOR
YOUR KIDNEYS
Many diets give you one day per week to cheat and claim that eating
whatever you want on these days wont interfere with your fat loss. Some
even claim an occasional overindulgence may actually speed it up.
Heres the problem with unrestricted cheat days: They often lead to
no-holds-barred gorging, which can easily cancel out the calories youve
worked so hard to cut during the week.
If you successfully maintained a 500-calorie daily deficit throughout the
week and then overeat by 3,000 calories on the seventh dayeasy to do
when youre cheating for an entire dayyoull have undone much of your
work (not necessarily all, as your body is able to use the excess for things
other than fat storage).
There are much smarter ways to go about cheating.
The first is to think in cheat meals, not days. No sensible diet should
include entire days of overeating, but a single bout of overeating per week is
actually advisable when youre dieting to lose weight.
Why?
First theres the psychological boost keeping you happy and motivated,
which ultimately makes sticking to your diet easier251.
But theres also a physiological boost.
Studies on overfeeding (the scientific term for binging on food) show
that doing so can boost your metabolic rate by anywhere from 310%252.
While this sounds good, it actually doesnt mean much when you consider
that you would need to eat anywhere from a few hundred to a few thousand
130 MUSCLE MYTHS
extra calories in a day to achieve this effect, thus negating the calorie-related
benefits.
More important are the effects cheating has on the hormone leptin,
which regulates hunger, your metabolic rate, appetite, motivation, and li-
bido and serves other functions in your body.
When youre in a caloric deficit and lose body fat, your leptin levels
drop253. This, in in turn, causes your metabolic rate to slow down, your ap-
petite to increase, your motivation to wane, and your mood to sour. When
you boost your leptin levels, this can have positive effects on fat oxidation,
thyroid activity, mood, and even testosterone levels.
What you really want from a cheat meal is a leptin boost. Eating car-
bohydrates is the most effective method254. Second to that is eating protein
(high-protein meals also raise your metabolic rate)255. Dietary fats arent
very effective at increasing leptin levels, and alcohol actually inhibits it256.
So, if your weight is stuck and youre irritable and unmotivated, a nice
kick of leptin might be all you need to get the scales moving again. To ac-
complish this, I like to bump my carbohydrate intake to about 2 grams per
pound one day per week when Im dieting to lose weight. I also drop my fat
intake to about 10% of total calories that day and set my protein intake at
about 1 gram per pound.
SECTION FOUR:
SUPPLEMENT MYTHS
MYTH #43:
This is what the supplement industry would have you believe, and they
spend a lot of money trying to convince you of it. You can spend a for-
tune every month filling up your cabinets with pre-workout supplements,
intra-workout supplements, post-workout supplements, test boosters, HGH
boosters, nitric oxide supplements, estrogen blockers, and the list goes on
and on.
If you believe half of the hype you read in supplement advertisements
or on their labels, it would take a while before you realize the simple truth
of the matter
Most everything you see in the world of workout supplements is utterly
worthless.
Yup, a complete waste of money. Not all, but most.
How can I say that so confidently? Ive not only tried nearly every type
of supplement you can imagine, but Ive studied the science and only follow
what has been objectively proven. Dont be swayed by subjective testimony
and fancy marketing pitches.
The supplement companies are cashing in BIG on a little trick that your
mind can play on you known as the placebo effect. This is the scientifically
proven mind-game that your simple belief in the effectiveness of a medi-
cine or supplement can make it work. People have overcome every form
of illness you can imagine, mental and physical, by taking substances that
they believed to have therapeutic value, but that actually didnt. Im talking
about things like curing cancer and diabetes, eliminating depression and
136 MUSCLE MYTHS
anxiety, and lowering blood pressure and cholesterol levels by taking medi-
cally worthless substances that the people believed were treatments for their
problems.
Many guys believe that the shiny new bottle of muscle-maximizing
pills will work, and sometimes they actually do feel them working even
though, it comes out later, the ingredients have never been scientifically
proven to do anything the company claims. Or its revealed that the scien-
tific trials they tout in their ads were biased and invalid.
That said, there are a handful of supplements that actually are worth
buying and using.
Protein powder is convenient and helps you reach your daily
protein requirements.
A multi-vitamin provides your body with the micronutrients it may
not be getting from the food you eat.
Fish oil is a fabulous supplement that has many potential benefits,
such as reduced muscle soreness and inflammation, improved
weight loss and protein synthesis, increased insulin sensitivity, and
more.
Creatine is a safe, effective way to improve strength and muscle
growth.
A good pre-workout drink gives you a nice kick of energy and,
depending on its ingredients and dosages, can help improve your
performance in the gym.
Glutamine helps the body better deal with the systemic stress of
exercise.
I talk about supplements in more depth in my books Bigger Leaner
Stronger and Thinner Leaner Stronger, but the key takeaway about this myth
is that the fancy stuff marketed to sound like its more effective than steroids
is always a waste of money.
While the supplements listed above are worthwhile, dont think that go-
ing without them will prevent you from reaching your goals. If youre tight
on cash, youre much better off skipping the supplements and spending that
money on high-quality food insteadthat will improve your gains more
than any supplements.
MYTH #45:
The weight-loss industry is HUGE (like $30 billion+ huge), and scams
abound. A new wonder ingredient takes the media by storm every couple
of months, and millions upon millions of dollars are quickly wasted on crap
like acai berry drinks and resveratrol pills.
Many people incorrectly believe that a pill can trigger massive fat loss.
This simply isnt true.
Most fat burners are more or less the same. The common ingredients
are stimulants like caffeine, synephrine, and guarana; molecules known to
aid in fat mobilization and oxidation such as green tea extract and yohimbe
extract; the occasional amino acid such as taurine or tyrosine, which can af-
fect blood flow; compounds known to decrease appetite such as 5-HTP; and
things that will do basically nothing in terms of fat loss such as B-vitamins,
fancy-sounding herbs, and plant extracts.
The most common marketing claim used to sell these products relates
to increasing your metabolic rate. While they can speed up your metabo-
lism, its not by muchyou can expect a 35% increase in your metabolic
rate from an effective fat burner.
To put this into perspective, a 200-lb male with a normal amount of
lean mass burns about 1,900 calories per day with no physical activity what-
soever (known as your basal metabolic rate, or BMR). A good fat burner
would bump this up a mere 100 calories or sovery negligible when you
consider the fact that a pound of fat equals about 3,500 calories.
A bigger benefit of fat burners is the appetite suppression and the en-
138 MUSCLE MYTHS
ergy kick. These effects are very welcome when youre on an extremely strict
diet and you need to get in a daily workout.
Remember that weight loss requires a daily calorie deficittheres no
getting around it. Fat burners can help a little, but they will never allow you
to avoid following a proper diet.
To be fair, I do use one when Im cutting because it speeds the process
up a little. Want to know which fat burner I currently recommend? Head
over to www.muscleforlife.com and check out my supplement recommen-
dations.
MYTH #46:
CREATINE IS A STEROID/
IS DANGEROUS/DOESNT
WORK/IS BAD FOR YOUR
KIDNEYS
burns about 70 calories per hour), and much of it must come from fat stores
because you havent eaten any food in several hours. Furthermore, much of
your bodys growth hormone is produced while youre sleeping285, further
stimulating fat loss286.
With that in mind, its not surprising that the amount we sleep affects
our weight-loss efforts and overall health.
In a study conducted by the University of Chicago, 10 overweight adults
followed a weight-loss diet (caloric restriction) for 2 weeks. One group slept
8.5 hours per night; the other, 5.5. The 5.5-hour group lost 55% less fat and
60% more muscle than the 8.5-hour group, and on top of that, they experi-
enced increased hunger throughout the day.
This correlation has been observed elsewhere as well. Research con-
ducted by the National Center for Global Health and Medicine associated
shorter sleep duration with increased levels of body fat287. Theres also ev-
idence that acute sleep loss causes insulin resistance to a level similar to
someone with type 2 diabetes, which can increase the rate at which your
body stores carbohydrates as fat288.
IM OVERWEIGHT
BECAUSE I HAVE A
SLOW METABOLISM
I dont know how many times Ive heard an overweight person chalk up
his or her physical condition to a slow metabolism. Its the easiest excuse. If
a diet or exercise routine failed, its not that he or she did it wrong, its just
that dang slow metabolism.
The fact is almost everyone that leans on this popular old crutch is
wrong. I say almost everyone because some people actually do have an un-
der-performing thyroid (hypothyroidism); this causes the basal metabolic
rate to drop, which in turn makes it easier to overeat and gain weight302.
Other symptoms of a low-functioning thyroid are depression, sleepiness
and fatigue, loss of sex drive, constipation, and hair loss. If you suspect that
you might have a thyroid problem, you should see a doctor to get your hor-
mone levels checked.
That said, most of us have perfectly functioning thyroids, and our me-
tabolisms are more than adequate for weight loss. So lets get to the bottom
of this myth, starting with the basics of metabolism and how it relates to
weight loss.
is, your body burns more or less calories while at rest, making it harder or
easier to overeat and gain weight.
Of course, some people do have naturally faster metabolisms than oth-
ers. Their bodies happen to burn more energy while at rest, and thus its
easier for them to stay lean and harder for them to gain weight. However,
the difference between the fastest and slowest of metabolisms isnt as pro-
found as many people think.
A literature review conducted by the University of Vermont found that
about 68% of peoples metabolisms are within 58% of the population aver-
age, and 96% are within 1016% of the population average303.
To illustrate this more concretely, if we assume 2,000 calories as an aver-
age BMR, 68% of people would fall in the BMR range of about 1,8002,200
calories per day and 96% in the range of about 1,7002,300 calories per
day. The difference between the absolute slowest and fastest metabolisms
would be about 600 calories per day. While that sounds fairly significant,
were comparing two extremes here. The vast majority of people are, for all
intents and purposes, metabolically comparable.
How can so-and-so eat nothing but pizza and ice cream and never gain
weight, then? you might be thinking. I can guarantee you that the person
you have in mind doesnt eat nearly as many calories as you might think, or
burns more calories than youre accounting for. Remember: Even if you eat
nothing but junk, as long as you dont overeat in terms of calories, you wont
become overweight (your general health would be another issue, though!).
Your metabolism might make it a tiny bit harder for you to reach a
caloric deficit than someone else, but nobody has a metabolism so fast that
they can never exercise yet eat thousands of calories day in and day out
without gaining weight.
MYTH #50:
If you want to know how to build muscle and burn fat by eating healthy,
delicious meals that are easy to cook and easy on your wallet, then you want
to read this special report.
Do you lack confidence in the kitchen and think that you just cant cook
great food?
Are you not sure of how to prepare food that is not only delicious and
healthy but also effective in helping you build muscle and lose fat?
Do you think that eating healthy means having to force down the same
boring, bland food every day?
Thank you for buying my book. I hope that it will help you avoid many
of the pitfalls of the world of health and fitness, and I hope that it will help
you achieve your goals.
I have a small favor to ask. Would you mind taking a minute to write
a blurb on Amazon about this book? I check all my reviews and love to
get feedback (thats the real pay for my workknowing that Im helping
people).
Visit the following page to leave me a review:
WWW.AMZN.TO/MMREVIEW
Also, if you have any friends or family who might enjoy this book,
spread the love and lend it to them!
Now, I dont just want to sell you a bookI want to see you use what
youve learned to build the body of your dreams.
As you work toward your goals, however, youll probably have ques-
tions or run into some difficulties. Id like to be able to help you with these,
so lets connect up! I dont charge for the help, of course, and I answer ques-
tions from readers every day.
Heres how we can connect:
Facebook: facebook.com/muscleforlifefitness
Twitter: @muscleforlife
And last but not least, my website is www.muscleforlife.com and if
you want to write me, my email address is mike@muscleforlife.
Thanks again and I wish you the best!
Mike
P.S. Turn to the last page to check out other books of mine that you
might like!
NO PROPRIETARY BLENDS... NO PSEUDOSCIENCE...
NO UNDERDOSING KEY INGREDIENTS...
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HERES THE BOTTOM-LINE TRUTH OF THIS MULTI-BILLION-DOLLAR INDUSTRY:
While certain supplements can help, they do NOT build great physiques
(proper training and nutrition does), and most are a complete waste of money.
Too many products are proprietary blends of low-quality ingredients, junk fillers, and
unnecessary additives. Key ingredients are horribly underdosed. Theres a distinct lack of
credible scientific evidence to back up the outrageous claims made on labels and in ads.
The list of whats wrong with this industry goes on and on.
What gives? Am I just a hypocritical sell-out? Well, hear me out for a minute and then
decide. The last thing we need is yet another marketing machine churning out yet another
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ALSO BY MICHAEL MATTHEWS
Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male
Body
Cardio Sucks! The Simple Science of Burning Fat Fast and Getting in Shape
If youre short on time and sick of the same old boring cardio routine and
want to kick your fat loss into high gear by working out less and...heaven
forbid...actually have some fun...then you want to read this new book.
If you want to know how to forever escape the dreadful experience of diet-
ing and learn how to cook nutritious, delicious meals that make building
muscle and burning fat easy and enjoyable, then you need to read this book.
Michael Matthews
Eat Green Get Lean: 100 Vegetarian and Vegan Recipes for Building Muscle,
Getting Lean, and Staying Healthy
If you want to know how to build muscle and burn fat by eating delicious
vegetarian and vegan meals that are easy to cook and easy on your wallet,
then you want to read this book.
If youd like to know what some of historys greatest thinkers and achiev-
ers can teach you about awakening your inner genius, and how to find,
follow, and fulfill your journey to greatness, then you want to read this
book today.
(Im using a pen name for this book, as well as for a few other projects
not related to health and fitness, but I thought you might enjoy it so Im
including it here.)
Myth 2:
1. Dyck, D. J., G. J. F. Heigenhauser, and C. R. Bruce. The role of adipokines as
regulators of skeletal muscle fatty acid metabolism and insulin sensitivity. Acta
Physiologica 186.1 (2006): 5-16.
2. Zhang, Jin, et al. Insulin disrupts -adrenergic signalling to protein kinase A in
adipocytes. Nature 437.7058 (2005): 569-573.
3. Wang, Xiaonan, et al. Insulin resistance accelerates muscle protein degradation:
Activation of the ubiquitin-proteasome pathway by defects in muscle cell signaling."
Endocrinology 147.9 (2006): 4160-4168.
4. Goldberg, Alfred L., et al. Mechanism of work-induced hypertrophy. Medicine &
Science Sports 7.3 (1975): 185-198.
5. Hostler, David, et al. The effectiveness of 0.5-lb increments in progressive resistance
exercise. The Journal of Strength and Conditioning Research 15.1 (2001): 86-91.
6. Spennewyn, Keith C. Strength outcomes in fixed versus free-form resistance
equipment. The Journal of Strength and Conditioning Research 22.1 (2008): 75-81.
7. Rhea, Matthew R., et al. A meta-analysis to determine the dose response for strength
development. Medicine & Science in Sports & Exercise 35.3 (2003): 456-464.
8. Kraemer, William J., et al. American College of Sports Medicine position stand.
Progression models in resistance training for healthy adults. Medicine & Science in
Sports & Exercise 34.2 (2002): 364.
9. Campos, Gerson E., et al. Muscular adaptations in response to three different
resistance-training regimens: specificity of repetition maximum training zones.
European Journal of Applied Physiology 88.1-2 (2002): 50-60.
Myth 3:
10. Colado, Juan C., et al. The progression of paraspinal muscle recruitment intensity
in localized and global strength training exercises is not based on instability alone.
Archives of physical medicine and rehabilitation 92.11 (2011): 1875-1883.
11. Cholewicki, J., and S. M. McGill. Lumbar posterior ligament involvement during
extremely heavy lifts estimated from fluoroscopic measurements. Journal of
Biomechanics 25.1 (1992): 17-28.
12. Escamilla, Rafael F., et al. Biomechanical analysis of the deadlift during the 1999
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13. Escamilla, Rafeal F., et al. A three-dimensional biomechanical analysis of sumo and
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18. Solomonow, M., et al. The synergistic action of the anterior cruciate ligament
and thigh muscles in maintaining joint stability. The American Journal of Sports
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19. Comfort, Paul, Andrew Haigh, and Martyn J. Matthews. Are changes in maximal
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25. Caterisano, Anthony, et al. The effect of back squat depth on the EMG activity of 4
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26. Noyes, F. R., et al. Biomechanical analysis of human ligament grafts used in knee-
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34. Buddhadev, Harsh H., et al. Mechanisms underlying the reduced performance
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35. Vispute, Sachin S., et al. The effect of abdominal exercise on abdominal fat. The
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36. Newsholme, E. A., et al. Integration of biochemical and physiologic effects of
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37. Surina, D. M., et al. "Meal composition affects postprandial fatty acid oxidation.
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40. Deldicque, Louise, et al. Increased p70s6k phosphorylation during intake of
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45. Venables, Michelle C., et al. Green tea extract ingestion, fat oxidation, and glucose
tolerance in healthy humans. The American Journal of Clinical Nutrition 87.3 (2008):
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46. Maki, Kevin C., et al. Green tea catechin consumption enhances exercise-induced
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Myth 7:
47. Campos, Gerson E., et al. Muscular adaptations in response to three different
resistance-training regimens: specificity of repetition maximum training zones.
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48. Kraemer, William J., et al. American College of Sports Medicine position stand.
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50. Wu, Bo-Han, and Jung-Charng Lin. Effects of exercise intensity on excess post-
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51. Farinatti, Paulo T. V., and Antonio G. Castinheiras Neto. The effect of between-
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performed with large- and small-muscle mass. The Journal of Strength and
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Myth 8:
52. West, Daniel W. D., et al. Sex-based comparisons of myofibrillar protein synthesis
after resistance exercise in the fed state. Journal of Applied Physiology 112.11 (2012):
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53. Consitt, Leslie A., Jennifer L. Copeland, and Mark S. Tremblay. Endogenous
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54. Wolfe, Robert R. The underappreciated role of muscle in health and disease. The
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55. Chen, B. B., et al. Thigh muscle volume predicted by anthropometric measurements
and correlated with physical function in the older adults. The Journal of Nutrition,
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56. Muscaritoli, M., et al. Consensus definition of sarcopenia, cachexia and pre-
cachexia: joint document elaborated by Special Interest Groups (SIG) cachexia-
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57. Vandervoort, Anthony A. Aging of the human neuromuscular system. Muscle &
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58. Phillips, Stuart M. Resistance exercise: good for more than just Grandma and
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59. Fried, Linda P., and Jack M. Guralnik. Disability in older adults: evidence regarding
significance, etiology, and risk. Journal of the American Geriatrics Society 45.1
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dynamic strength, exercise capacity, muscle, and bone. The Journals of Gerontology
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62. Thacker, Stephen B., et al. The impact of stretching on sports injury risk: a systematic
review of the literature. Medicine & Science in Sports & Exercise 36.3 (2004): 371-
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63. Shrier, Ian. Stretching before exercise does not reduce the risk of local muscle
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64. Hart, Lawrence. Effect of stretching on sport injury risk: a review. Clinical Journal
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65. Macpherson, P. C., M. Anthony Schork, and John A. Faulkner. Contraction-induced
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66. Moore, Marjorie Ann, and Robert S. Hutton. An electromyographic investigation of
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67. Shrier, Ian. Stretching before exercise: an evidence based approach. British Journal
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68. Herman, Katherine, et al. The effectiveness of neuromuscular warm-up strategies,
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71. Fowles, J. R., D. G. Sale, and J. D. MacDougall. Reduced strength after passive
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72. Cramer, Joel T., et al. An acute bout of static stretching does not affect maximal
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73. Winchester, Jason B., et al. Static stretching impairs sprint performance in collegiate
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75. Bobbert, Maarten F., A. Peter Hollander, and P. A. Huijing. Factors in delayed onset
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76. Herbert, Robert D., and Marcos de Noronha. Stretching to prevent or reduce
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77. Dawson, B., et al. Effects of immediate post-game recovery procedures on muscle
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78. Dawson, B., et al. Effects of immediate post-game recovery procedures on muscle
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79. Herman, Sonja L., and Derek T. Smith. Four-week dynamic stretching warm-up
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80. McMillian, Danny J., et al. Dynamic vs. static-stretching warm up: the effect on
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Myth 13:
81. Vispute, Sachin S., et al. The effect of abdominal exercise on abdominal fat. The
Journal of Strength and Conditioning Research 25.9 (2011): 2559-2564.
Myth 14:
82. Pinto, Ronei S., et al. Effect of range of motion on muscle strength and thickness.
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Myth 15:
83. Mujika, Iigo, and Sabino Padilla. Muscular characteristics of detraining in
humans. Medicine & Science in Sports & Exercise 33.8 (2001): 1297-1303.
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84. Morton, Sam K., et al. Resistance training vs. static stretching: effects on flexibility
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85. Santos, Elisa, et al. Influence of moderately intense strength training on flexibility
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86. Tremblay, Angelo, Jean-Aim Simoneau, and Claude Bouchard. Impact of exercise
intensity on body fatness and skeletal muscle metabolism. Metabolism 43.7 (1994):
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87. Treuth, Margarita S., Gary R. Hunter, and Martha Williams. Effects of exercise
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88. Trapp, E. G., et al. The effects of high-intensity intermittent exercise training on fat
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89. Mougios, V., et al. Does the intensity of an exercise programme modulate body
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90. Boutcher, Stephen H. High-intensity intermittent exercise and fat loss. Journal of
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91. Trapp, E. G., et al. The effects of high-intensity intermittent exercise training on fat
loss and fasting insulin levels of young women. International Journal of Obesity 32.4
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Myth 20:
92. Van Etten, Ludo M.L.A., et al. Effect of an 18-wk weight-training program on
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93. Frsig, Christian, and Erik A. Richter. Improved insulin sensitivity after exercise:
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95. Brillon, D. J., et al. Effect of cortisol on energy expenditure and amino acid
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96. Melanson, Edward L., Paul S. MacLean, and James O. Hill. Exercise improves fat
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97. Erdmann, Johannes, et al. Plasma ghrelin levels during exerciseeffects of intensity
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98. Wilson, Jacob M., et al. Concurrent training: A Meta-Analysis examining
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99. Mougios, V., et al. Does the intensity of an exercise programme modulate body
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100. Wilson, Jacob M., et al. Concurrent training: A meta-analysis examining
interference of aerobic and resistance exercises. The Journal of Strength and
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101. Hawley, John A. Molecular responses to strength and endurance training: are they
incompatible? Applied Physiology Nutrition and Metabolism. 34.3 (2009): 355-61.
102. Nader GA. Concurrent strength and endurance training: from molecules to man.
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103. Leveritt M, et al. Concurrent strength and endurance training. A review. Sports
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104. Hkkinen K, et al. Neuromuscular adaptations during concurrent strength
and endurance training versus strength training. European Journal of Applied
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Myth 23:
105. Judelson, Daniel A., et al. Effect of hydration state on resistance exercise-induced
endocrine markers of anabolism, catabolism, and metabolism. Journal of Applied
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106. Nair, K. S., et al. Leucine, glucose, and energy metabolism after 3 days of fasting
in healthy human subjects. The American Journal of Clinical Nutrition 46.4 (1987):
557-562.
107. Zauner, Christian, et al. Resting energy expenditure in short-term starvation is
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108. Mansell, P. I., I. W. Fellows, and I. A. Macdonald. Enhanced thermogenic response
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109. Owen, Oliver E., et al. Protein, fat, and carbohydrate requirements during
starvation: anaplerosis and cataplerosis. The American Journal of Clinical Nutrition
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110. Varady, Krista A., and Marc K. Hellerstein. Alternate-day fasting and chronic
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111. Wells, Anita S., et al. Influences of fat and carbohydrate on postprandial sleepiness,
mood, and hormones. Physiology & Behavior 61.5 (1997): 679-686.
Myth 25:
112. Anderson, Jennifer Shultz. Sex differences in the relationship of polyunsaturated
fatty acids and nonincasive imaging measures of subclinical cardiovascular disease.
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113. Mente, Andrew, et al. A systematic review of the evidence supporting a causal link
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114. Horton, Tracy J., et al. Fat and carbohydrate overfeeding in humans: different effects
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115. Tessari, Paolo, et al. Effects of acute systemic hyperinsulinemia on forearm muscle
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116. Holt, S. H., J. C. Miller, and Peter Petocz. An insulin index of foods: the insulin
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117. McDevitt, Regina M., et al. De novo lipogenesis during controlled overfeeding
with sucrose or glucose in lean and obese women. The American Journal of Clinical
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118. Foster, Gary D., et al. A randomized trial of a low-carbohydrate diet for obesity.
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119. Kreitzman, Stephen N., Ann Y. Coxon, and Kalman F. Szaz. Glycogen storage:
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120. Olsson, KarlErik, and Bengt Saltin. Variation in total body water with muscle
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121. Sacks, Frank M., et al. Comparison of weight-loss diets with different compositions
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123. Dansinger, Michael L., et al. Comparison of the Atkins, Ornish, Weight Watchers,
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124. Blundell, John E., J. Cooling, and Neil A. King. Differences in postprandial responses
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125. Cooling, J., and J. E. Blundell. Lean male high- and low-fat phenotypesdifferent
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126. Blundell, John E., and John Cooling. High-fat and low-fat (behavioural) phenotypes:
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128. Pittas, Anastassios G., et al. A low-glycemic load diet facilitates greater weight loss
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129. Cornier, MarcAndre, et al. Insulin sensitivity determines the effectiveness of
dietary macronutrient composition on weight loss in obese women. Obesity
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130. Bellisle, France, Regina McDevitt, and Andrew M. Prentice. Meal frequency and
energy balance. British Journal of Nutrition 77.S1 (1997): S57-S70.
131. Cameron, Jameason D., Marie-Jose Cyr, and ric Doucet. Increased meal
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134. LeSauter, Joseph, et al. Stomach ghrelin-secreting cells as food-entrainable circadian
clocks. Proceedings of the National Academy of Sciences 106.32 (2009): 13582-13587.
Myth 27:
135. Arima, Hisatomi, et al. Alcohol reduces insulinhypertension relationship in a
general population: the Hisayama study. Journal of Clinical Epidemiology 55.9
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136. Das, Samarjit, Dev D. Santani, and Naranjan S. Dhalla. Experimental evidence for
the cardioprotective effects of red wine. Experimental & Clinical Cardiology 12.1
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137. Davies, Michael J., et al. Effects of moderate alcohol intake on fasting insulin and
glucose concentrations and insulin sensitivity in postmenopausal women. JAMA:
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138. Marks, Vincent, and J. W. Wright. Endocrinological and metabolic effects of
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139. Yeomans, Martin R. Alcohol, appetite and energy balance: is alcohol intake a risk
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140. Gruchow, H. W., et al. Alcohol consumption, nutrient intake and relative body
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141. Flechtner-Mors, M., et al. Effects of moderate consumption of white wine on weight
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142. Kokavec, Anna. Is decreased appetite for food a physiological consequence of
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143. McCarty, M. F. Does regular ethanol consumption promote insulin sensitivity and
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144. Siler, Scott Q., Richard A. Neese, and Marc K. Hellerstein. De novo lipogenesis, lipid
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145. Shelmet, John J., et al. Ethanol causes acute inhibition of carbohydrate, fat, and
protein oxidation and insulin resistance. Journal of Clinical Investigation 81.4
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146. Emanuele, Mary Ann, and Nicholas Emanuele. Alcohol and the male reproductive
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147. Sierksma, Aafje, et al. Effect of moderate alcohol consumption on plasma
dehydroepiandrosterone sulfate, testosterone, and estradiol levels in middleaged
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148. Koziris, L. Perry, et al. Effect of acute postexercise ethanol intoxication on the
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149. Vlimki, Matti, et al. The pulsatile secretion of gonadotropins and growth hormone,
and the biological activity of luteinizing hormone in men acutely intoxicated with
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150. Heikkonen, Erkki, et al. The combined effect of alcohol and physical exercise on
serum testosterone, luteinizing hormone, and cortisol in males. Alcoholism: Clinical
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151. Preedy, Victor R., James W. Keating, and Timothy J. Peters. The acute effects of
ethanol and acetaldehyde on rates of protein synthesis in type I and type II fibre-rich
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153. Preedy, Victor R., et al. Alcoholic myopathy: biochemical mechanisms. Drug and
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154. Clarkson, Priscilla M., and Frieda Reichsman. The effect of ethanol on exercise-
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156. Barnes, Matthew J., Toby Mndel, and Stephen R. Stannard. Post-exercise alcohol
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Myth 28:
157. Catteau, C., et al. Consumption of fruit juices and fruit drinks: impact on the health
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Myth 29:
159. Avena, Nicole M., Pedro Rada, and Bartley G. Hoebel. Evidence for sugar addiction:
behavioral and neurochemical effects of intermittent, excessive sugar intake.
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INDEX
insulin 122
carbohydrate intake effect on levels of, improving rate of, 28, 30, 35
7576 insulins role in, 22
functions of, 76, 120 muscle loss or gain impacting on, 40
resistance caused by sleep loss, 150 myths about, 8183, 153154
response, 7879, 111 overfeedings impact on, 129130
role of in metabolism, 22 of protein, 9798
insulin-like growth factor-1 (IGF-1), 98, and protein intake, 126
150 role of cortisol in, 64
insulin sensitivity multi-vitamins, 136
alcohols effect on, 86 Muscle Meals (recipes), 157158
and body fat storage, 10, 51, 6465 muscles
cardio impacting, 58 aging and loss of, 3940
fasting impacting, 74 alcohols effect on recovery and
thermic effect varied by, 117118 performance, 8788
weight-loss efforts effected by, 78 benefits of building, 3031, 40
intermittent fasting, 74, 97 building while losing body fat, 2526
cardio and muscle growth, 63
K catabolism of, 34
kidney health, 126127, 139141 growth of, 11, 42, 6566
protein intake impacting, 97
L repairing muscle damage, 64
lactate, 93 sculpting of, 38
leptin, 120121, 123, 130 storing carbohydrates, 107
lifestyle myths (about) stretchings impact on, 4144
metabolism and overweight, 153154 suppressing breakdown of, 23
sleep, 149152
stress, cortisol and weight gain, 145147 N
time management, 155156 National Health and Nutrition Examination
liver (human organ), 9394, 107 Surveys, 114
Lustig, Robert H., 91 National Sleep Foundation, 151
newbie gains, 2526
M noradrenaline, 7374
machines (exercise), 11, 20 norepinephrine, 69
Matthews, Michael, books by, 161163 nutrition. See diet and nutrition
meals. See diet and nutrition nuts, 122
melatonin, 152
metabolism O
basal metabolic rate, 74, 153 observational research, 103
cardios impact on, 6365 overfeeding, 129
fastings impact on, 73 overtraining, 3336, 65
high-glycemic carbohydrates impacting,
INDEX 193
W Y
warming up, 42, 44, 58, 68 yoga, 38
water, 109110, 118, 122
water retention, 51, 77, 113
weightlifting
advocates of heavy, compound lifting, 12
afterburn effect, 61
benefits of for cardio people, 39
counterproductivity of, 33
heavy weights as superior, 2728
studies on, 1112
3-day routine for, 155156
weightlifting myths, about
about women training, 37
abs, 2122
deadlifts, 1314
diet and muscle growth, 5152
fitness goals, 3940
flexibility and weight training, 5354
form when lifting heavy, 4748
genetics, 78
hardgainers, 912
lightweight and reps, 2728
muscle turning to fat, 4950
shaping muscles, 3738
spot reducing, 45
squats, 1718
stretching, 4144
turning fat into muscle, 2526
women training, 2930
workout length and frequency, 3334
weight-loss roadblocks, 76
women
benefits of building muscles for, 3031
exercises for, 2930
goals for, 19, 26
kidney function and protein intake of,
127
response to diet types, 78, 108
testosterone levels in, 2930