50: Top Tactics for Fat Loss, Weight Gain, and Muscle Growth | Mind Pump

...Being vulnerable and being real is one of the best ways to get people to connect with you

When you treat exercise like a skill and you go to the gym to practice, rather than to go beat yourself up, you'll see better success in the short-term and especially in the long-term

Nothing speeds up the metabolism or gets your body to burn more calories naturally like resistance training

Most of us who were born and raised in modern Western societies have never felt true hunger.... What we've associated with hunger is actually more like emotion, cravings, and boredom.

Start to become more aware of all of the things that food provides for you, aside from just the taste of it

Muscles don't "tone" - they either build or they shrink. "Tone" and "toning" are terms invented by the fitness industry to attract women to work out.

The average American walks between three and four thousand steps a day, you know fucking little that is?

To gain weight (and muscle), focus on the compound lifts, increase your caloric intake, and perhaps had a healthy smoothie inbetween meals

If I were to list the top 15 priorities of building muscle and burning body fat, eating after you workout wouldn't even make the list

Somewhere along the line, protein shakes became a health food, but they're not - it's a processed food

Nobody needs to take a protein shake

If a diet is working for you on, but you absolutely hate it - then it's not the diet for you

Long-term behavior changes start with small behavior changes that stick

We eat because of emotion, we eat because of context, but very rarely do we eat because we're hungry

Exercise really just serves as a stimulus for your body to adapt

Wisdom is knowledge combined with experience

To eat more of a healthy type of food - learn to associate that food with its benefits

The right amount of protein for athletic performance is about 0.6 to 0.8 grams per pound of body weight for lean individuals

The best way to get a fast metabolism is to build muscle

90% of personal training comes down to psychology

On the advice that to lose weight, all you need to do is eat fewer calories - "It infuriates us"

Doing cardio is good....to a point

Consider sharing your fitness journey on Instagram. If you do it right, you just might gain a following.

When you get someone to fundamentally change a behavior, the ripple effect of that towards their overall health journey is just so great

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