“If you can get one more rep on an exercise than you did last week (while maintaining proper form), pat yourself on the back, because you’ve made progress”.

“What does your ideal body look like? What would your ideal state of health be like? Why do you want to achieve these goals?”.

“Before you lift a weight or cut a calorie, you must have specific, tangible goals set in your mind as to why you’re doing it”.

Matthew’s recommends eating 4-6 meals per day to begin with.

It doesn’t even matter what you eat-if your calories are right, you’ll lose weight”. When you give your body less calories than it burns throughout the day, it must make up for that deficit by burning its own energy stores (fat), leading to the ultimate goal, fat loss.

“When you give your body more calories (potential energy) than it burns off, it stores fat.

Law #2: Eat on a Schedule That Works Best for You.

Law #1: Eat Less Than You Expend = Lose Weight.

“What people are actually objecting to with counting calories is trying to figure out what to eat while on the run every day or what to buy when rushing through the grocery store”.

“In order to lose fat, you must keep your body burning more energy than you’re feeding it, and the energy potential of food is measured in calories”.

Doing Low Weight and High Reps Gets You Toned.

Matthew’s rule of thumb: Lift hard, lift heavy, get sufficient rest, and feed your body correctly.

“You could do the perfect workouts and give your muscles the perfect amount of rest, but if you don’t eat correctly, you won’t grow-period”.

“The amount of sleep that you get plays a crucial role in gaining muscle”.“Studies have shown that, depending on the intensity of your training and your level of fitness, it takes the body 2–5 days to fully repair muscles subjected to weight training”.This type of training causes optimal micro–tearing for strength and growth gains, and forces the body to adapt”. “Building muscle and getting stronger requires lifting heavy weights, and doing short, intense sets of relatively low reps.This is the process by which muscles grow (scientifically termed hypertrophy)”. “By lifting weights, you are actually causing tiny tears (known as “micro–tears”) in the muscle fibers, which the body then repairs, adapting the muscles to better handle the stimulus that caused the damage.Law #4: Muscles Grow Only if They’re Properly Fed.Law #2: Muscles Grow from Overload, Not Fatigue or “Pump”.Law #1: Muscles Grow Only if They’re Forced to.The 6 Biggest Muscle Building Myths & Mistakes Thus, when you’re referring to the calories contained in food, you’re referring to the potential energy stored in the food”. One calorie is enough energy to raise the temperature of one gram of water by one degree Celsius. “A calorie is a measurement unit of the amount of energy that can be produced by food.“Most personal trainers are a waste of time and money”.“No matter how bad you might think your genetics are, no matter how lost you might feel after trying and abandoning many types of workouts, you absolutely, positively can have the lean, ripped body that you dream about”.“Getting ripped boils down to nothing more than manipulating a simple mathematical formula: energy consumed versus energy expended”.“For optimal muscle growth, you must lift in such a way that causes optimal micro–tearing and then you must feed your body what it needs to grow and give it the proper amount of rest”.“If you don’t eat enough calories and get enough protein, carbs, and fats throughout the day, you simply don’t grow”.“70–80% of how you look is a reflection of how you eat”.“Every time you buy one of the big bodybuilding magazines, you’re paying to be lied to”.“Most everything you see in the world of workout supplements is utterly worthless”.“Eating enough protein every day is rock–bottom fundamental to building muscle and increasing strength”.“Building muscle and getting stronger requires lifting heavy weights, and doing short, intense sets of relatively low reps”.

Bigger leaner stronger michael matthews