Thinner leaner stronger (michael matthews)

🚀 THE BOOK IN 3 SENTENCES

Body recomposition: loose fat while growing muscles

his science bars approach hinges on two principles:

• progressive tension overload approach to maximize muscle growth

• Flexible dieting

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✍️ MY TOP QUOTES

📒 SUMMARY + NOTES

Work on the why:

Clarify the reasons why I want to become leaner and healthier: write down all the reasons

Strenghten your willpower:

• Use the 10 min rule:

  • Force yourself to wait 10 Mumien before acting on your cravings

  • Force yourself to workout for 10 min if you are procrastinating

• Use “temptation bundling” ( atomic habits)

  • Allow yourself to do something you enjoy only after you have done something you should do ( watch Netflix only after working out)

  • avoid moral licensing thinking you can do something bad after something good ( junk food after hard workout)

Flexible dieting:

• Element 1: large portion of protein.

  • They help create muscles and other tissues

  • Reduce hunger

  • Strengthen bones

  • Improve mood

    Studies have shown the importance of sleep because when we sleep the body creates growth hormones that are crucial for tissue repair and muscle growth. In the study, people who slept 5-6 hours lost 55% less fat than people who skeptisch 8 Hours

• Element 2: Minimally processed food: help me lose weight because they require more energy to burn

• Element 3: your preferred ratio carbs to fat