Gaining Muscle Quotes

Some can be more intelligent than others in a structured environment—in fact school has a selection bias as it favors those quicker in such an environment, and like anything competitive, at the expense of performance outside it. Although I was not yet familiar with gyms, my idea of knowledge was as follows. People who build their strength using these modern expensive gym machines can lift extremely large weights, show great numbers and develop impressive-looking muscles, but fail to lift a stone; they get completely hammered in a street fight by someone trained in more disorderly settings. Their strength is extremely domain-specific and their domain doesn't exist outside of ludic—extremely organized—constructs. In fact their strength, as with over-specialized athletes, is the result of a deformity. I thought it was the same with people who were selected for trying to get high grades in a small number of subjects rather than follow their curiosity: try taking them slightly away from what they studied and watch their decomposition, loss of confidence, and denial. (Just like corporate executives are selected for their ability to put up with the boredom of meetings, many of these people were selected for their ability to concentrate on boring material.) I've debated many economists who claim to specialize in risk and probability: when one takes them slightly outside their narrow focus, but within the discipline of probability, they fall apart, with the disconsolate face of a gym rat in front of a gangster hit man.

There's a moment in fighting when strength of muscle ain't everything because enemy has already given you enough energy to gain the victory.

I'd proven to the world that maturity, experience, dedication, and ingenuity can make up for a little senescence. Muscle tightening is not the only thing that happens to our bodies over time. We gain knowledge, focus, and understanding, and those things can help us win.

So it is that whenever Heaven invests a person with great responsibilities, it first tries his resolve, exhausts his muscles and bones, starves his body, leaves him destitute, and confound his every endeavor. In this way his patience and endurance are developed, and his weaknesses are overcome. We change and grow only when we make mistakes. We realize what to do only when we work through worry and confusion. And we gain people’s trust and understanding only when our inner thoughts are revealed clearly in our faces and words.

Age shame is also a problem primarily for women. As women approach and go through menopause, naturally gaining weight as fat-to-muscle ratios shift, they exhibit many of the same anxieties and symptoms that teenage girls do. The process of growing older makes women's 'flaws' more visible and acute, thus, aging, a natural process, becomes frightening, disorienting, and difficult for many women.

If you’re going to eat something sweet or starchy, use your muscles afterward. Your muscles will happily uptake excess glucose as it arrives in your blood, and you’ll lessen the glucose spike, reduce the likelihood of weight gain, and avoid an energy slump.

Some people who have been working out regularly for months or even years are still out of shape because the number of cheat days they have in a week exceeds six.

Building habits of group vulnerability is like building a muscle. It takes time, repetition, and the willingness to feel pain in order to achieve gains.

Every gain, every success for women is taken to mean that men are being cheated and denigrated. To me it’s healthier to turn the question around. While women were straining every muscle, nerve and bone for the last thirty years, while they labored to remake themselves, their lives and the world, what were twentieth-century men doing all this time? And how long will it take them to join in and support us?

No pain, no gain." You can hear the phrase in the world of physical exercise and conditioning. Muscles that feel no pain are probably getting neither stronger, nor more flexible. It presents an analogy for the exercise of the heart. Those who run the risk of genuine love alone must worry about emotional pain. The more friends; the more good-byes - and the more wakes to attend, the more graves to visit, the more deaths to share. Those who truly live life to the fullest will bear the full cup of suffering. Only those who are willing to pay the price in pain and anguish find life full to the brim. Happy people also suffer; they are no more lucky than the rest. They create their own happiness. That's the rule of thumb. Some thumbs, however, don't seem to rule very well. Slogans and catch-words, for all their conventional wisdom, fail to carry the whole weight of truth; they leave too much room for false inferences. "No pain, no gain" may leave one with nothing but pain - an intolerable amount of it. There is simply no guarantee that pain will bring gain, that hardship will yield happiness, that suffering will make one a better person. It may; but it's not inevitable.

Society never advances. It recedes as fast on one side as it gains on the other. It undergoes continual changes; it is barbarous, it is civilized, it is christianized, it is rich, it is scientific; but this change is not amelioration. For every thing that is given, something is taken. Society acquires new arts, and loses old instincts. What a contrast between the well-clad, reading, writing, thinking American, with a watch, a pencil, and a bill of exchange in his pocket, and the naked New Zealander, whose property is a club, a spear, a mat, and an undivided twentieth of a shed to sleep under! But compare the health of the two men, and you shall see that the white man has lost his aboriginal strength. If the traveller tell us truly, strike the savage with a broad axe, and in a day or two the flesh shall unite and heal as if you struck the blow into soft pitch, and the same blow shall send the white to his grave. The civilized man has built a coach, but has lost the use of his feet. He is supported on crutches, but lacks so much support of muscle. He has a fine Geneva watch, but he fails of the skill to tell the hour by the sun. A Greenwich nautical almanac he has, and so being sure of the information when he wants it, the man in the street does not know a star in the sky. The solstice he does not observe; the equinox he knows as little; and the whole bright calendar of the year is without a dial in his mind. His note-books impair his memory; his libraries overload his wit; the insurance-office increases the number of accidents; and it may be a question whether machinery does not encumber; whether we have not lost by refinement some energy, by a Christianity entrenched in establishments and forms, some vigor of wild virtue. For every Stoic was a Stoic; but in Christendom where is the Christian?

You can do this (this thing, where your body will cease to produce hormones and your skin, hair, muscles and bones... basically every part of you will notice, go into withdrawals, and stage a coup). Be prepared for this mentally, and you'll own this "thing.

Saul had gained his six-foot frame at sixteen, but his muscles didn’t arrive until his early twenties. Between those lost years, he was a gangly, uncoordinated klutz. He was told that he could improve his dancing by watching himself in the mirror. He tried. What he saw was so repulsive that he resolved never to inflict himself on a dance partner. These days, Saul hid those memories behind weight lifting and jogging. His new athletic physique hid his aimless decade as an outsider, an odd and lonely kid--as he remembered it.

Problem #3: Goals restrict your happiness. The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success. A systems-first mentality provides the antidote. When you fall in love with the process rather than the product, you don’t have to wait to give yourself permission to be happy. You can be satisfied anytime your system is running. And a system can be successful in many different forms, not just the one you first envision.

Specifically, most research showing benefits of red and near-infrared light have used wavelengths in the narrow ranges of 630-680nm and 800-880nm. More on this later.)

I have devoted my whole life to Physical Culture. I shall devote the rest too for the same. I have seen the degradation in which we are at present. I have travelled extensively and all that I have remarked here is from experience; and my suggestions are to meet the situation. I know they would, if adapted remedy the evil; for, I have studied carefully the position. If we in all seriousness wish to call ourselves the descendants of the mighty Yoddhas of past, if we wish not to cast a blot on the fair name of India, if we wish that India should have a future vying with its glorious past, if we wish that we should gain an honorable and equal place among the peoples of the world it should be our sacred resolve from now to wake up from the sleep as a lion; we should muster muscle and steel the body. For all greatness lies in Culture and 1 should only be too gratified if my scheme could put the youth of the country on the right track to achieve our most cherished Ideals.

Fat cells have memories. They want to go back to their old size. But new muscles have memories too and, once you have created muscles, they work hard to hold your new shape. You are always on a diet. The only question is, a diet for what? Health or obesity? Longevity or illness?

There are two ways to turn devils into angels: First, acknowledge things about them that you genuinely appreciate. Uncle Morty took you to the beach when you were a kid. Your mom still sends you money on your birthday. Your ex-wife is a good mother to your children. There must be something you sincerely appreciate about this person. Shift your attention from the mean and nasty things they have said or done to the kind and helpful things they have said or done—even if there are just a few or even only one. You have defined this person by their iniquities. You can just as easily—actually, more easily—define them by their redeeming qualities. It’s your movie. Change the script. Perhaps you are still arguing that the person who has hurt you has no redeeming qualities whatsoever. She is evil incarnate, Rosemary’s baby conceived with Satan himself, poster child for the dark side of the Force, destined to wreak havoc and horror in the lives of everyone she touches. A nastier bitch never walked the earth. Got it. Let’s say all of this is true—the person who troubles you is a no-good, cheating, lying SOB. Now here’s the second devil-transformer. Consider: How has this person helped you to grow? What spiritual muscles have you developed that you would not have built if this person had been nicer to you? Have you learned to hold your power and self-esteem in the presence of attempted insult? Do you now speak your truth more quickly and directly? Are you now asking for what you want instead of passively deferring? Are you setting healthier boundaries? Have you deepened in patience and compassion? Do you make more self-honoring choices? There are many benefits you might have gained, or still might gain, from someone who challenges you.

A sedentary lifestyle—too much time spent on couches or at desks and not enough movement—is the most common trigger for muscular atrophy. When we move our muscles as little as possible, with a sedentary lifestyle, we turn down our furnaces and literally cause our muscles to atrophy. When the cells atrophy, we feel even more tired because we have fewer mitochondria generating ATP. A vicious circle begins: less energy leading to less movement, which leads to less energy, which leads to less movement. Atrophy from a sedentary lifestyle leads to weight gain, loss of energy, and chronic aches and pains. But atrophy can be easily prevented, stopped, and even reversed with daily gentle full-body exercise.

Our own lives are too small for us to have enough "material" to feed a deep moral decision-making process. Reading novels and stories allows us to gain access to deeply imagined lives other than our own. Experiencing complex moral situations enriches the pool of experience from which we make decisions. Great novels also have the complexity to strengthen our moral muscles.

Instinct, memory, something, had her taking a step toward him. She slipped on a mossy rock and floundered. He clasped his hands around her upper arms but instead of helping her gain her feet, he drew her closer so she braced her hands against his chest. Her fingers flexed briefly in the hard muscle beneath the crisp chest hair and every womanly sense in her came alive, everything she’d forgotten, everything she’d pushed aside.

Problem #3: Goals restrict your happiness. The implicit assumption behind any goal is this: “Once I reach my goal, then I’ll be happy.” The problem with a goals-first mentality is that you’re continually putting happiness off until the next milestone. I’ve slipped into this trap so many times I’ve lost count. For years, happiness was always something for my future self to enjoy. I promised myself that once I gained twenty pounds of muscle or after my business was featured in the New York Times, then I could finally relax. Furthermore, goals create an “either-or” conflict: either you achieve your goal and are successful or you fail and you are a disappointment. You mentally box yourself into a narrow version of happiness. This is misguided. It is unlikely that your actual path through life will match the exact journey you had in mind when you set out. It makes no sense to restrict your satisfaction to one scenario when there are many paths to success.

Boney freckled knees pressed into bits of bark and stone, refusing to feel any more pain. Her faded t-shirt hugged her protruding ribs as she held on, hunched in silence. A lone tear followed the lumpy tracks down her cheek, jumped from her quivering jaw onto a thirsty browned leaf with a thunderous plop. Then the screen door squeaked open and she took flight. Crispy twigs snapped beneath her bare feet as she ran deeper and deeper into the woods behind the house. She heard him rumbling and calling her name, his voice fueling her tired muscles to go faster, to survive. He knew her path by now. He was ready for the hunt. The clanging unbuckled belt boomed in her ears as he gained on her. The woods were thin this time of year, not much to hide behind. If she couldn’t outrun him, up she would go. Young trees teased her in this direction, so she moved east towards the evergreens. Hunger and hurt left her no choice, she had to stop running soon. She grabbed the first tree with a branch low enough to reach, and up she went. The pine trees were taller here, older, but the branches were too far apart for her to reach. She chose the wrong tree. His footsteps pounded close by. She stood as tall as her little legs could, her bloodied fingers reaching, stretching, to no avail. A cry of defeat slipped from her lips, a knowing laugh barked from his. She would pay for this dearly. She didn’t know whether the price was more than she could bear. Her eyes closed, her next breath came out as Please, and an inky hand reached down from the lush needles above, wound its many fingers around hers, and pulled her up. Another hand, then another, grabbing her arms, her legs, firmly but gently, pulling her up, up, up. The rush of green pine needles and black limbs blurred together, then a flash of cobalt blue fluttered by, heading down. She looked beyond her dangling bare feet to see a flock of peculiar birds settle on the branches below her, their glossy feathers flickered at once and changed to the same greens and grays of the tree they perched upon, camouflaging her ascension. Her father’s footsteps below came to a stomping end, and she knew he was listening for her. Tracking her, trapping her, like he did the other beasts of the forest. He called her name once, twice. The third time’s tone not quite as friendly. The familiar slide–click sound of him readying his gun made her flinch before he had his chance to shoot at the sky. A warning. He wasn’t done with her. His feet crunched in circles around the tree, eventually heading back home. Finally, she exhaled and looked up. Dozens of golden-eyed creatures surrounded her from above. Covered in indigo pelts, with long limbs tipped with mint-colored claws, they seemed to move as one, like a heartbeat. As if they shared a pulse, a train of thought, a common sense. “Thank you,” she whispered, and the beasts moved in a wave to carefully place her on a thick branch.

A recent 2013 randomized, placebo-controlled study in hypothyroid patients demonstrated that in people who got near-infrared light therapy, thyroid function dramatically improved, and remarkably, that thyroid antibody (TPOAb) levels were massively reduced. Amazingly, 47% of patients were able to stop medication completely! Moreover, the researchers also followed up 9 months after treatment and found that the effects were still evident!116 They even published a 6-year follow-up, which basically said that even at 6 years, some of the benefits still remained, but periodic sessions were recommended to maintain all benefits.117

Is there a bird among them, dear boy?” Charity asked innocently, peering not at the things on the desk, but at his face, noting the muscle beginning to twitch at Ian’s tense jaw. “No.” “Then they must be in the schoolroom! Of course,” she said cheerfully, “that’s it. How like me, Hortense would say, to have made such a silly mistake.” Ian dragged his eyes from the proof that his grandfather had been keeping track of him almost from the day of his birth-certainly from the day when he was able to leave the cottage on his own two legs-to her face and said mockingly, “Hortense isn’t very perceptive. I would say you are as wily as a fox.” She gave him a little knowing smile and pressed her finger to her lips. “Don’t tell her, will you? She does so enjoy thinking she is the clever one.” “How did he manage to have these drawn?” Ian asked, stopping her as she turned away. “A woman in the village near your home drew many of them. Later he hired an artist when he knew you were going to be somewhere at a specific time. I’ll just leave you here where it’s nice and quiet.” She was leaving him, Ian knew, to look through the items on the desk. For a long moment he hesitated, and then he slowly sat down in the chair, looking over the confidential reports on himself. They were all written by one Mr. Edgard Norwich, and as Ian began scanning the thick stack of pages, his anger at his grandfather for this outrageous invasion of his privacy slowly became amusement. For one thing, nearly every letter from the investigator began with phrases that made it clear the duke had chastised him for not reporting in enough detail. The top letter began, I apologize, Your Grace, for my unintentional laxness in failing to mention that indeed Mr. Thornton enjoys an occasional cheroot… The next one opened with, I did not realize, Your Grace, that you would wish to know how fast his horse ran in the race-in addition to knowing that he won. From the creases and holds in the hundreds of reports it was obvious to Ian that they’d been handled and read repeatedly, and it was equally obvious from some of the investigator’s casual comments that his grandfather had apparently expressed his personal pride to him: You will be pleased to know, Your Grace, that young Ian is a fine whip, just as you expected… I quite agree with you, as do many others, that Mr. Thornton is undoubtedly a genius… I assure you, Your Grace, that your concern over that duel is unfounded. It was a flesh wound in the arm, nothing more. Ian flipped through them at random, unaware that the barricade he’d erected against his grandfather was beginning to crack very slightly. “Your Grace,” the investigator had written in a rare fit of exasperation when Ian was eleven, “the suggestion that I should be able to find a physician who might secretly look at young Ian’s sore throat is beyond all bounds of reason. Even if I could find one who was willing to pretend to be a lost traveler, I really cannot see how he could contrive to have a peek at the boy’s throat without causing suspicion!” The minutes became an hour, and Ian’s disbelief increased as he scanned the entire history of his life, from his achievements to his peccadilloes. His gambling gains and losses appeared regularly; each ship he added to his fleet had been described, and sketches forwarded separately; his financial progress had been reported in minute and glowing detail.

As I said, if I don’t do anything I tend to put on the pounds. My wife’s the opposite, since she can eat as much as she likes (she doesn’t eat a lot of them, but can never turn down anything sweet), never exercise, and still not put on any weight. She has no extra fat at all. Life just isn’t fair, is how it used to strike me. Some people can work their butts off and never get what they’re aiming for, while others can get it without any effort at all. But when I think about it, having the kind of body that easily puts on weight was perhaps a blessing in disguise. In other words, if I don’t want to gain weight I have to work out hard every day, watch what I eat, and cut down on indulgences. Life can be tough, but as long as you don’t stint on the effort, your metabolism will greatly improve with these habits, and you’ll end up much healthier, not to mention stronger. To a certain extent, you can even slow down the effects of aging. But people who naturally keep the weight off no matter what don’t need to exercise or watch their diet in order to stay trim. There can’t be many of them who would go out of their way to take these troublesome measures when they don’t need to. Which is why, in many cases, their physical strength deteriorates as they age. If you don’t exercise, your muscles will naturally weaken, as will your bones. Some of my readers may be the kind of people who easily gain weight, but the only way to understand what’s really fair is to take a long-range view of things. For the reasons I give above, I think this physical nuisance should be viewed in a positive way, as a blessing. We should consider ourselves lucky that the red light is so clearly visible.

Do you know how the brain works? Do you have any idea of what we know about how the brain and consciousness work? Us humans, I mean. And I'm not talking about some new-age hocus-pocus, I'm talking about the sum of the knowledge compiled by disciplined scientists over three hundred years through arduous experiments and skeptic vetting of theories. I'm talking about the insights you gain by actually poking around inside people's heads, studying human behavior, and conducting experiments to figure out the truth, and separating that from all the bullshit about the brain and consciousness that has no basis in reality whatsoever. I'm talking about the understanding of the brain that has resulted in things like neuronic warfare, the neurographic network, and Sentre Stimulus TLEs. How much do you really know about that? I suppose you still have the typical twentieth-century view of the whole thing. The self is situated in the brain somehow, like a small pilot in a cockpit behind your eyes. You believe that it is a mix of memories and emotions and things that make you cry, and all that is probably also inside your brain, because it would be strange if that were inside your heart, which you've been taught is a muscle. But at the same time you're having trouble reconciling with the fact that all that is you, all your thoughts and experiences and knowledge and taste and opinions, should exist inside your cranium. So you tend not to dwell on such questions, thinking “There's probably more to it” and being satisfied with a fuzzy image of a gaseous, transparent Something floating around in an undefined void. Maybe you don't even put it into words, but we both know that you're thinking about an archetypical soul. You believe in an invisible ghost.

This assembly," Roy continued, "has a Penfield unit built into it. When the alarm has been triggered it radiates a mood of panic to the — intruder. Unless he acts very fast, which he may. Enormous panic; I have the gain turned all the way up. No human being can remain in the vicinity more than a matter of seconds. That's the nature of panic: it leads to random circus-motions, purposeless flight, and muscle and neural spasms." He concluded, "Which will give us an opportunity to get him. Possibly. Depending on how good he is." Isidore said, "Won't the alarm affect us?" "That's right," Pris said to Roy Baty. "It'll affect Isidore." "Well, so what," Roy said. And resumed his task of installation. "So they both go racing out of here panic-stricken. It'll still give us time to react. And they won't kill Isidore; he's not on their list. That's why he's usable as a cover." Pris said brusquely, "You can't do any better, Roy?" "No," he answered, "I can't.

These genetic malfunctions are unlikely to produce schizophrenia in an individual unless they are stimulated by environmental conditions. By far the most causative environmental factor is stress, especially during gestation in the womb, early childhood, and adolescence—stages in which the brain is continually reshaping itself, and thus vulnerable to disruption. Stress can take the form of a person's enduring sustained anger, fear, or anxiety, or a combination of these. Stress works its damage by prompting an oversupply of cortisol, the normally life sustaining “stress hormone” that converts high energy glycogen to glucose in liver and in muscle tissue. Yet when it is called upon to contain a rush of glycogen, cortisol can transform itself into “Public Enemy Number One,” as one health advocate put it. The steroid hormone swells to flood levels and triggers weight gain, high blood pressure, heart disease, damage to the immune system, and an overflow of cholesterol. Stress is likely a trigger for schizophrenia.

Here, I felt, I was gaining a clue to an inner understanding of the cult of the hero. The cynicism that regards all hero worship as comical is always shadowed by a sense of physical inferiority. Invariably, it is the man who believes himself to be physically lacking in heroic attributes who speaks mockingly of the hero; and when he does so, how dishonest it is that his phraseology, partaking ostensibly of a logic so universal and general, should not (or at least should be assumed by the general public not to) give any clue to his physical characteristics. I have yet to hear hero worship mocked by a man endowed with what might justly be called heroic physical attributes. Facile cynicism, invariably, is related to feeble muscles or obesity, while the cult of the hero and a mighty nihilism are always related to a mighty body and well-tempered muscles. For the cult of the hero is, ultimately, the basic principle of the body, and in the long run is intimately involved with the contrast between the robustness of the body and the destruction that is death.

To make matters worse, as you get older, your cells gradually become less sensitive to insulin's effects, so insulin levels must rise even more to produce the same results. This leads to a state of insulin resistance, which leads to even more insulin production. Over time, these increasing insulin levels, especially when combined with a poor diet, promote the weight gain and increase in body fat so typical of the aging process. It's not a pretty picture, but this deterioration is far from inevitable. Commonsense lifestyle changes can help you keep your insulin levels under control: Following the major themes of our TRANSCEND program will help you keep your insulin at low, youthful levels. Maintaining a regular vigorous exercise routine burns blood sugar and drives it into your muscle cells, decreasing your body's need for insulin. Following our recommendations for a low-sugar, low-glycemic-load diet will lower insulin levels further. Finally, controlling your stress will lower your cortisol level and avoid the vicious cycle of cortisol-raising insulin.

IS CARDIO BEST BEFORE OR AFTER LIFTING? NEITHER! Doing cardio right before or after lifting can seriously hinder muscle and strength gains. Why? Researchers from RMIT University worked with well–trained athletes in 2009 and found that “combining resistance exercise and cardio in the same session may disrupt genes for anabolism.” In laymen’s terms, they found that combining endurance and resistance training sends “mixed signals” to the muscles37. 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 Children’s National Medical Center38, the Waikato Institute of Technology39, and the University of Jyvaskyla (Finland)40 , came to 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. Cardio before weightlifting also saps your energy and makes it much harder to train heavy, which in turn inhibits your muscle growth. So, how do you do it right?

Imagine having an active mind trapped inside a body that is entirely paralyzed except for the ability to move your eyes sideways and blink your eyelids. A few people are living in this nightmare, called Locked-In Syndrome. A mere millimeter makes the difference between ending up in a coma (unconscious) or in Locked-In Syndrome (conscious). Both are caused by trauma to the brain stem (located at the base of the neck and involved in regulating basic body functions). If the trauma is to the front of the brain stem, the motor pathways are destroyed but patients are alert. Since the nerves for blinking and eye movement are at the back of the brain stem, they can still move their eyes. This tragic condition has given us an intriguing clue about the connection between acetylcholine and the enjoyment introverts gain from introspection. Although it seems as if people with Locked-In Syndrome should feel claustrophobic and terrified, researchers were shocked to find they don’t. Although sad about their situation, these patients report a sense of tranquility and lack of terror about their loss of physical freedom. In these patients acetylcholine is blocked to the muscles but not to brain pathways, so their capacity to feel good about living in their internal world (the enjoyment from thinking and feeling) remains intact.

Closing the door, she turned back to him, taking in the long, muscled length of him on the bed, staring at her. Waiting for her. Perfection. He was perfect, and she was bare before him, bathed in candlelight. She was instantly embarrassed- somehow more embarrassed than she had been that night in his office, when she'd touched herself under his careful guidance. At least then she'd been wearing a corset. Stockings. Tonight, she wore nothing. She was all flaws, each one highlighted by his perfection. He watched her for a long moment before extending one muscled arm, palm up, an irresistible invitation. She went to him without hesitation, and he rolled to his back, pulling her over his lovely, lean chest, staring up at her intently. She covered her breasts in a wave of nerves and trepidation. "When you look at me like that... it's too much." He did not look away. "How do I look at you?" "I don't know what it is... but I feel as though you can see into me. As though, if you could, you would consume me." "It's want, love. Desire like nothing I've never experienced. I'm fairly shaking with it. Come here." The demand was impossible to resist, carrying with it the promise of pleasure beyond her dreams. She went. When she was close enough to touch, he lifted one hand, stroking his fingers along hers where they hid her breasts from view. "I tremble with need for you, Pippa. Please, love, let me see you." The request was raw and wretched, and she couldn't deny him, slowly moving her hands to settle them on his chest, fingers splayed wide across the crisp auburn hair that dusted his skin. She was distracted by that hair, the play of it over muscle- the way it narrowed to a lovely dark line across his flat stomach. He lay still as she touched him, his muscles firm and perfect. "You're so beautiful," she whispered, fingers stroking down his arms to his wrists. His gaze narrowed on her. "I am happy you approve, my lady." She smiled. "Oh I do, my lord. You are a remarkable specimen." White teeth flashed again as she gained her courage, retracing her touch, over his forearms, marveling in the feel of him, reciting from memory, "flexor digitorium superficialis, flexor capri radialis..." along his upper arms, "biceps brachii, tricipitis brachii..." over his shoulders, loving the way his muscles tensed and flexed beneath her touch, "deltoideus..." and down his chest, "subscapularis... pectoralis major..." She stilled, brushing her fingers over the curve of that muscle, the landscape of him... the valleys of his body. He sucked in a breath as her fingers ran over the flat discs of his nipples, arching up to her touch, and she stilled, reveling in her power. He enjoyed her touch. He wanted it. She repeated the stroke, this time with her thumbs. He hissed his pleasure, one wide hand falling to the inside of her knee, sending a river of heat through her. "Don't stop now, love. This is the most effective seduction I've ever experienced.

RESISTANCE TRAINING SHOULD HAVE BEEN INVENTED FOR WOMEN. The fitness industry has been plagued with more myths than ancient Greece. One of the most glaring is that women who weight train will look like Mr. Universe. There are still many women who are sidetracked by this common misperception, thereby avoiding weights altogether and bypassing the opportunity to achieve a beautiful, shapely body. One of the biggest differences between men and women is their hormone levels and how these hormones behave—most specifically, testosterone. Testosterone bulks up muscle mass in most men. Men have significantly higher testosterone levels than women, and therefore increasing muscle mass for men is much easier. The vast majority of women cannot build huge, bulging muscles because they have a tiny fraction of the testosterone found in men. There are so many benefits to resistance training for both men and women, but the some of the benefits are very specific to women’s health. For women, the truth is that resistance training increases your metabolism so that you burn fat more easily (and women tend to carry more body fat than men), you build bone mass and prevent osteoporosis (which affects more women than men), and you balance your hormones (which tend to fluctuate wildly in women as they age). Also, women who do resistance training feel a boost in self-esteem and gain renewed physical and mental strength because of their new sexy shape. Resistance training is a woman’s best friend. I rest my case.

55. The Risk: Reward Ratio In mountaineering, climbers become very familiar with the ‘risk: reward ratio’. There are always crunch times on a mountain when you have to weigh up the odds for success against the risks of cold, bad weather or avalanche. But in essence the choice is simple - you cannot reach the big summits if you do not accept the big risks. If you risk nothing, you gain nothing. The great climbers know that great summits don’t come easy - they require huge, concerted, continuous effort. But mountains reward real effort. So does life and business. Everything that is worthwhile requires risk and effort. If it was easy, then everyone would succeed. Having a big goal is the easy bit. The part that separates the many from the few is how willing you are to go through the pain. How able you are to hold on and to keep going when it is tough? The French Foreign Legion, with whom I once did simulated basic training in the deserts of North Africa, describe what it takes to earn the coveted cap, the képi blanc cap: ‘A thousand barrels of sweat.’ That is a lot of sweat! Trust me. But ask any Legionnaire if it was worth it and I can tell you their answer. Every time. Because the pain and the discomfort, the blisters and the aching muscles, don’t last for ever. But the pride in an achievement reached or dream attained will be with you for the rest of your days. The greater the effort, the better the reward. So learn to embrace hard work and great effort and risk. Without them, there can be no meaningful achievement.

Fuel your body. Think about your environment as an ecosystem. If there’s pollution, you’ll feel the toxic side effects; if you’re in the fresh air of the mountains, you’ll feel alive. You’d be surprised at how many of the foods that we eat actually sap our body of fuel. Just look at three quick examples: soda, potato chips, and hamburgers. I’m not a hard-liner who says that you should never consume these things, but this kind of steady diet will make it harder for your body to help you. Instead, look at the foods that are going to give you energy. Choose food that’s water soluble and easier for your body to break down, which gives you maximum nutrition with minimal effort. Look at a cucumber: it’s practically water and it takes no energy to consume, but it’s packed with nutrients. Green for me is the key. We overeat and undernourish ourselves way too much. When you eat bad food, your body will feel bad and then you will feel bad. It’s all connected. I drink green juice every day and eat huge salads. I am also a big believer in lean protein to feed and fuel the muscles--I might even have a chicken breast for breakfast. Growing up, because I danced every single day, I would basically eat anything I wanted and I wouldn’t gain any weight. I would eat anything and everything trying to put on a few pounds, but it never worked--and my skin was terrible as a result of it. We’d blame it on the sweat from the dancing, but I never connected it to what I ate. As I got older, I started to educate myself more about food. I learned that I need to alkalize my body. It’s never about how I look. Instead, I go by how I feel. I notice immediately how good, clean food boosts my energy while junk makes me feel lethargic. I’m also a huge believer in hydrating. Forget about eight glasses of water a day; I drink eight glasses before noon!

My hands, which for some reason keep ending up on his waist lately, curl into fists. Beta Sinta grabs one and holds on. “Let go,” I demand. “No.” My eyebrows snap together. “Why not?” “Because your gut reaction is always to punch, and I don’t like being tickled.” Tickled? Tickled! Indignation swamps me. I’ll show him a tickle. Before I can move, he drops the reins and captures my other hand, easily maneuvering both my hands into one of his. He picks the reins back up with the other. As usual, he gains the upper hand with disgustingly little effort, and I end up with both arms around him, my face buried in his back. Beta Sinta’s crisp, masculine scent of citrus and sunshine fills my nose. Hard muscle ripples under my cheek. I’m frighteningly aware of all the places his broad, powerful body touches mine, and I shiver despite the heat. “Let. Me. Go,” I grind out. “I. Said. No.” I open my mouth, teeth bared. “If you bite me, I swear to the Gods I’ll dumpyou off this horse and make you walk.” I close my mouth. The town is still miles away. “I won’t bite.” “Or punch.” I grit my teeth. “You’re asking a lot.” “Am I?” he drawls, tightening his grip on my wrists until I hiss. “Ow! Fine. Or punch.” His fingers loosen. “Is that your binding word?” My eyes widen. Beta Sinta says he needs me for information, but he already knows more about the ways of magic than is good for me. “Fine. It’s my binding word.” It’s like pulling my own teeth, but I’m desperate to stop hugging him. He’s too hot and…and…something. “Ever,” he stipulates. Something between a laugh and a snort explodes from me. “Don’t push your luck.” “A day, then. Starting now.” “Fine. A day,” I agree, fuming. He lets go of my wrists. I sit up so fast I almost tumble off the back of the horse. Beta Sinta’s chuckle is almost as irritating as the jolt of magic that seals the deal.

Sweat popped out on his brow. Little by little he advanced. Higher. Deeper. Her flesh yielding beneath his gentle but inevitable penetration. She moaned. "It's not enough. Dammit, it's not enough!" His laugh was triumphant. "Patience, love. Patience." She buried her head against his shoulder. He buried his finger inside her cleft, as far as he could. His thumb slowly circled her velvety pearl, pressed, then circled anew, faster and faster, gaining a tempo he knew would drive her wild. Her hands came up, clenching and unclenching against his chest. He felt the tension strung throughout her body and knew precisely what caused it. Knew precisely how to ease it. "Don't fight it." The words were a low, silken whisper, yet his tone was almost gritty with self-control. "Just let it happen, darling. Just let it happen." She couldn't stop it. He knew that pure sensation burned inside her. She writhed around his finger, her hips seeking, stark and wanton. He knew precisely when the spasms of release seized hold. She cried aloud. Her body contracted around him, again and again. She collapsed against him, spent and satiated, his finger still deep inside her. Aidan, however, was more aroused than he had ever been in his life. Every part of his body, every muscle, every nerve, was taut and on edge, almost to the breaking point. A crimson haze of desire scorched his insides, for though Fionna had gained release, he had not. He could barely think. Powerful arms lifted her, catching her so that she faced him, her bare legs bracketed around his. a long arm swept around her back. "You pleased me, love. And I am glad that I pleased you so much. But the next time we are together like this, it will be a different part of me that will be inside you. The next time it will be this." Reaching between them, he fumbled with his trousers, freeing his rigid erection, curling her fingers around his thick, swollen flesh and sealing it there with the pressure of his own. "And there will be nothing between us, sweet. No barriers of clothing. No barriers of words. Do you understand what I am saying?" Fionna gaped at him, stunned at what he'd said. Stunned at what he was doing. She could feel that rigidly masculine part of him... good heavens, her palm was filled with that rigidly masculine part of him.

When we finished we sat quietly and watched the endless view. I was slowly realizing that this was one of the Seer’s qualities that I appreciated the most. To be present without words, without expectations and without any judgement. These were the times when I felt that he could communicate his thoughts and visions through his presence alone. Looking out became looking in. It was an undramatic kind of transmission, which would move you almost imperceptibly and silently. At these moments I felt my body relax completely. Each fibre, each muscle and every single cell found its correct place. An empathetic vigilance grew from this relaxed condition, a vigilance, which saw people and things as they were on their own merit. This was not about acceptance any more, since there was nothing to accept. Everything was as it was. It was a long-forgotten language. He showed me how almost all communication between people, the spoken and the written word, is nothing but our desperate attempts to cling to illusory personalities and identities tainted by prejudices, fear and vanity. A language which did not allow any room for listening, which focused on itself, which was excluding and only lived due to its attack and defence system was, according to him, a poor and inhumane one. Although the users of this language were usually very good at repartee and were able to write infinitely, they were really only good at maintaining and communicating limitations without end. It was this maintenance of limitations which was one of the main reasons that the great paradigm change, which all were waiting for, did not happen. He did not judge. He simply looked at and worked for the release of limitations wherever he met them. Not until the dissolution of all mental noise would it be possible to practise the transmission of stillness as a transforming kind of communication between people. It was not possible to enter this condition with a limited attention. The road to the transpersonal and the related level might seem difficult, because it demanded an obligation which included the complete human being. It was not enough to be just a little bit pregnant. You either were or you were not. And the paradoxical difference between the one and the other was the simple fact that the sleeping person decided to open his eyes, to wake up and become conscious of his wakeful condition. The fact that such a seemingly simple decision could appear so difficult lay in the fact that it entailed the release of more or less everything that you have ever learned and gained, and which you erroneously have interpreted as a true realization. He presented all these considerations to me on the mountain. In one single thought, without words, without judgement.

Then, decades later, in the 1970s, a hard-assed U.S. swim coach named James Counsilman rediscovered it. Counsilman was notorious for his “hurt, pain, and agony”–based training techniques, and hypoventilation fit right in. Competitive swimmers usually take two or three strokes before they flip their heads to the side and inhale. Counsilman trained his team to hold their breath for as many as nine strokes. He believed that, over time, the swimmers would utilize oxygen more efficiently and swim faster. In a sense, it was Buteyko’s Voluntary Elimination of Deep Breathing and Zátopek hypoventilation—underwater. Counsilman used it to train the U.S. Men’s Swimming team for the Montreal Olympics. They won 13 gold medals, 14 silver, and 7 bronze, and they set world records in 11 events. It was the greatest performance by a U.S. Olympic swim team in history. Hypoventilation training fell back into obscurity after several studies in the 1980s and 1990s argued that it had little to no impact on performance and endurance. Whatever these athletes were gaining, the researchers reported, must have been based on a strong placebo effect. In the early 2000s, Dr. Xavier Woorons, a French physiologist at Paris 13 University, found a flaw in these studies. The scientists critical of the technique had measured it all wrong. They’d been looking at athletes holding their breath with full lungs, and all that extra air in the lungs made it difficult for the athletes to enter into a deep state of hypoventilation. Woorons repeated the tests, but this time subjects practiced the half-full technique, which is how Buteyko trained his patients, and likely how Counsilman trained his swimmers. Breathing less offered huge benefits. If athletes kept at it for several weeks, their muscles adapted to tolerate more lactate accumulation, which allowed their bodies to pull more energy during states of heavy anaerobic stress, and, as a result, train harder and longer. Other reports showed hypoventilation training provided a boost in red blood cells, allowing athletes to carry more oxygen and produce more energy with each breath. Breathing way less delivered the benefits of high-altitude training at 6,500 feet, but it could be used at sea level, or anywhere. Over the years, this style of breath restriction has been given many names—hypoventilation, hypoxic training, Buteyko technique, and the pointlessly technical “normobaric hypoxia training.” The outcomes were the same: a profound boost in performance.* Not just for elite athletes, but for everyone. Just a few weeks of the training significantly increased endurance, reduced more “trunk fat,” improved cardiovascular function, and boosted muscle mass compared to normal-breathing exercise. This list goes on. The takeaway is that hypoventilation works. It helps train the body to do more with less. But that doesn’t mean it’s pleasant.

Develop a rapid cadence. Ideal running requires a cadence that may be much quicker than you’re used to. Shoot for 180 footfalls per minute. Developing the proper cadence will help you achieve more speed because it increases the number of push-offs per minute. It will also help prevent injury, as you avoid overstriding and placing impact force on your heel. To practice, get an electronic metronome (or download an app for this), set it for 90+ beats per minute, and time the pull of your left foot to the chirp of the metronome. Develop a proper forward lean. With core muscles slightly engaged to generate a bracing effect, the runner leans forward—from the ankles, not from the waist. Land underneath your center of gravity. MacKenzie drills his athletes to make contact with the ground as their midfoot or forefoot passes directly under their center of gravity, rather than having their heels strike out in front of the body. When runners become proficient at this, the pounding stops, and the movement of their legs begins to more closely resemble that of a spinning wheel. Keep contact time brief. “The runner skims over the ground with a slithering motion that does not make the pounding noise heard by the plodder who runs at one speed,” the legendary coach Percy Cerutty once said.7 MacKenzie drills runners to practice a foot pull that spends as little time as possible on the ground. His runners aim to touch down with a light sort of tap that creates little or no sound. The theory is that with less time spent on the ground, the foot has less time to get into the kind of trouble caused by the sheering forces of excessive inward foot rolling, known as “overpronation.” Pull with the hamstring. To create a rapid, piston-like running form, the CFE runner, after the light, quick impact of the foot, pulls the ankle and foot up with the hamstring. Imagine that you had to confine your running stride to the space of a phone booth—you would naturally develop an extremely quick, compact form to gain optimal efficiency. Practice this skill by standing barefoot and raising one leg by sliding your ankle up along the opposite leg. Perform up to 20 repetitions on each leg. Maintain proper posture and position. Proper posture, MacKenzie says, shifts the impact stress of running from the knees to larger muscles in the trunk, namely, the hips and hamstrings. The runner’s head remains up and the eyes focused down the road. With the core muscles engaged, power flows from the larger muscles through to the extremities. Practice proper position by standing with your body weight balanced on the ball of one foot. Keep the knee of your planted leg slightly bent and your lifted foot relaxed as you hold your ankle directly below your hip. In this position, your body is in proper alignment. Practice holding this position for up to 1 minute on each leg. Be patient. Choose one day a week for practicing form drills and technique. MacKenzie recommends wearing minimalist shoes to encourage proper form, but not without taking care of the other necessary work. A quick changeover from motion-control shoes to minimalist shoes is a recipe for tendon problems. Instead of making a rapid transition, ease into minimalist shoes by wearing them just one day per week, during skill work. Then slowly integrate them into your training runs as your feet and legs adapt. Your patience will pay off.

The first time Christina and Lachlan Meet ...Christina wasn't about to stop fighting—not until she took her last breath. Boring down with her heels, she thrashed. "Get off me, ye brute." She would hold her son in her arms this day if it was the last thing she did. And by the shift of the crushing weight on her chest, she only had moments before her life's breath completely whooshed from her lungs. The very thought of dying whilst her son was still held captive infused her with strength. With a jab, she slammed the heel of her hand across the man's chin. He flew from her body like a sack of grain. Praises be, had the Lord granted her with superhuman strength? Blinking, Christina sat up. No, no. Her strike hadn't rescued her from the pillager. A champion had. A behemoth of a man pummeled the pikeman's face with his fists. "Never. Ever." His fists moved so fast they blurred. "Harm. A. Woman!" Bloodied and battered, the varlet dropped to the dirt. A swordsman attacked her savior from behind. "Watch out," she cried, but before the words left her lips the warrior spun to his feet. Flinging his arm backward, he grabbed his assailant's wrist, stopped the sword midair and flipped the cur onto his back. Onward, he fought a rush of English attackers with his bare hands, without armor. Not even William Wallace himself had been so talented. This warrior moved like a cat, anticipating his opponent's moves before they happened. Five enemy soldiers lay on their backs. "Quickly," the man shouted, running toward her, his feet bare. No sooner had she rolled to her knees than his powerful arms clamped around her. The wind whipped beneath her feet. He planted her bum in the saddle. "Behind!" Christina screamed, every muscle in her body clenching taut. Throwing back an elbow, the man smacked an enemy soldier in the face resulting in a sickening crack. She picked up her reins and dug in her heels. "Whoa!" The big man latched onto the skirt of her saddle and hopped behind her, making her pony's rear end dip. But the frightened galloway didn't need coaxing. He galloped away from the fight like a deer running from a fox. Christina peered around her shoulder at the mass of fighting men behind them. "My son!" "Do you see him?" the man asked in the strangest accent she'd ever heard. She tried to turn back, but the man's steely chest stopped her. "They took him." "Who?" "The English, of course." The more they talked, the further from the border the galloway took them. "Huh?" the man mumbled behind her like he'd been struck in the head by a hammer. Everyone for miles knew the Scots and the English were to exchange a prisoner that day. The champion's big palm slipped around her waist and held on—it didn't hurt like he was digging in his fingers, but he pressed firm against her. The sensation of such a powerful hand on her body was unnerving. It had been eons since any man had touched her, at least gently. The truth? Aside from the brutish attack moments ago, Christina's life had been nothing but chaste. White foam leached from the pony's neck and he took in thunderous snorts. He wouldn't be able to keep this pace much longer. Christina steered him through a copse of trees and up the crag where just that morning she'd stood with King Robert and Sir Boyd before they'd led the Scottish battalion into the valley. There, she could gain a good vantage point and try to determine where the backstabbing English were heading with Andrew this time. At the crest of the outcropping, she pulled the horse to a halt. "The pony cannot keep going at this pace." The man's eyebrows slanted inward and he gave her a quizzical stare. Good Lord, his tempest-blue eyes pierced straight through her soul. "Are you speaking English?

Dear Jon, A real Dear Jon let­ter, how per­fect is that?! Who knew you’d get dumped twice in the same amount of months. See, I’m one para­graph in and I’ve al­ready fucked this. I’m writ­ing this be­cause I can’t say any of this to you face-to-face. I’ve spent the last few months ques­tion­ing a lot of my friend­ships and won­der­ing what their pur­pose is, if not to work through big emo­tional things to­gether. But I now re­al­ize: I don’t want that. And I know you’ve all been there for me in other ways. Maybe not in the lit­eral sense, but I know you all would have done any­thing to fix me other than lis­ten­ing to me talk and al­low­ing me to be sad with­out so­lu­tions. And now I am writ­ing this let­ter rather than pick­ing up the phone and talk­ing to you be­cause, de­spite every thing I know, I just don’t want to, and I don’t think you want me to ei­ther. I lost my mind when Jen broke up with me. I’m pretty sure it’s been the sub­ject of a few of your What­sApp con­ver­sa­tions and more power to you, be­cause I would need to vent about me if I’d been friends with me for the last six months. I don’t want it to have been in vain, and I wanted to tell you what I’ve learnt. If you do a high-fat, high-pro­tein, low-carb diet and join a gym, it will be a good dis­trac­tion for a while and you will lose fat and gain mus­cle, but you will run out of steam and eat nor­mally again and put all the weight back on. So maybe don’t bother. Drunk­en­ness is an­other idea. I was in black­out for most of the first two months and I think that’s fine, it got me through the evenings (and the oc­ca­sional af­ter­noon). You’ll have to do a lot of it on your own, though, be­cause no one is free to meet up any more. I think that’s fine for a bit. It was for me un­til some­one walked past me drink­ing from a whisky minia­ture while I waited for a night bus, put five quid in my hand and told me to keep warm. You’re the only per­son I’ve ever told this story. None of your mates will be ex­cited that you’re sin­gle again. I’m prob­a­bly your only sin­gle mate and even I’m not that ex­cited. Gen­er­ally the ex­pe­ri­ence of be­ing sin­gle at thirty-five will feel dif­fer­ent to any other time you’ve been sin­gle and that’s no bad thing. When your ex moves on, you might be­come ob­sessed with the bloke in a way that is al­most sex­ual. Don’t worry, you don’t want to fuck him, even though it will feel a bit like you do some­times. If you open up to me or one of the other boys, it will feel good in the mo­ment and then you’ll get an emo­tional hang­over the next day. You’ll wish you could take it all back. You may even feel like we’ve en­joyed see­ing you so low. Or that we feel smug be­cause we’re win­ning at some­thing and you’re los­ing. Re­member that none of us feel that. You may be­come ob­sessed with work­ing out why ex­actly she broke up with you and you are likely to go fully, fully nuts in your bid to find a sat­is­fy­ing an­swer. I can save you a lot of time by let­ting you know that you may well never work it out. And even if you did work it out, what’s the pur­pose of it? Soon enough, some girl is go­ing to be crazy about you for some un­de­fin­able rea­son and you’re not go­ing to be in­ter­ested in her for some un­de­fin­able rea­son. It’s all so ran­dom and un­fair – the peo­ple we want to be with don’t want to be with us and the peo­ple who want to be with us are not the peo­ple we want to be with. Re­ally, the thing that’s go­ing to hurt a lot is the fact that some­one doesn’t want to be with you any more. Feel­ing the ab­sence of some­one’s com­pany and the ab­sence of their love are two dif­fer­ent things. I wish I’d known that ear­lier. I wish I’d known that it isn’t any­body’s job to stay in a re­la­tion­ship they don’t want to be in just so some­one else doesn’t feel bad about them­selves. Any­way. That’s all. You’re go­ing to be okay, mate. Andy

Wayne Wescott took nonambulatory seniors from a nursing home and had them participate in a brief workout involving one set of six different exercises for a fourteen-week period. The average age of the subjects was eighty-eight and a half. At the end of the study, the seniors had averaged a four-pound gain in muscle, a three-pound loss of fat, an increase in strength of more than 80 percent in their lower-body musculature, and an increase in strength of almost 40 percent in their upper-body musculature. They improved their hip and shoulder flexibility by an average of 50 percent and 10 percent, respectively. More important, at the end of the study, many of the formerly wheelchair-bound subjects were able to walk again. They were out of their wheelchairs and no longer required around-the-clock nursing.16

So the bottom line is this: you will need to watch your calories to effectively lose weight. You’ll have to stay disciplined and forego the snacks and goodies not worked into your meal plans. You’ll probably have to deal with some hunger now and then. But, if you do it right, you can get as lean as you want without losing muscle…or even while gaining muscle (yes, this can be done—more on that later).

HIT is much better than aerobics for fat loss, lean gains, and improvement in insulin sensitivity and metabolic health

But as soon as a new party rapidly gains the ability to project muscle more effectively, invokes tradition or moral code in a more alluring way, presents a more persuasive pitch, or offers a larger reward, power will shift and reorganize the landscape, potentially in drastic ways.

Hard work will never kill you; it's only going to make you gain more muscles to gather your bumper harvests! Do it and do it hard!

The body creates heat in a process called thermogenesis. One method is shivering, when muscle fibers quickly contract in order to generate heat. When shivering isn’t sufficient, the body turns to specialized fat cells called brown adipose tissue (BAT). BAT gain their color from containing many mitochondria (used to produce heat), in contrast with the more common and familiar white adipose tissue. In some ways, it may be useful to think of BAT as a muscle—one that grows stronger with use and atrophies without it. The great thing about BAT is that it turns directly to body fat as a source of fuel. Short of liposuction, thermogenesis is probably the fastest way to reduce body fat.

If a tight, powerful midsection is what you’re looking for, strict hanging leg raises will get the job done.

Whether you want to strengthen your fingers or jack up the belly of your forearms, forget grip-pers or wrist curls. Work your forearms the way they evolved to work—by hanging your bodyweight.

An added bonus—if you need to climb a wall real quick, the bodyweight stuff sure helps in a pinch.

Getting your ass away from the gym is probably the number one thing you can do to start kicking your gains up a notch.

Your fingers want to be strong. They weren’t designed to tap at a keyboard or text bulls*** on a stupid cell phone. They were meant to be dangerous weapons on the hands of a caveman!

Have you lost or gained more than 10 percent of your body weight over the past five years—even though you weren’t intentionally dieting?   3.  Do you have trouble going to sleep or staying asleep?   4.  Does pain in your joints or muscles limit your physical activity or mobility?   5.  Do you commonly feel fatigued for no apparent reason?   6.  Are you frequently depressed or anxious?   7.  Do you have problems with memory?   8.  Is there a consistent ringing in your ears?   9.  Do you feel that you are losing your strength? 10.  Do you take any prescription medications? Do you take more than two? 11.  How about over-the-counter medications? Do you commonly take any of these? a  Anti-inflammatories

Then, we started running sprints and long distances with heavy equipment on us. Next, we did core exercises and pull-ups and push-up. Then, we lifted weights. Afterwards the break was announced and we had a nutritious, energizing lunch. For lunch they served some weird food, it was very colorful like blue, green, purple, red, but had no texture and no different taste or aroma, it was like chewing gum, but according to them it helped us gain muscle and give us energy. After lunch, we had no rest time: we did fighting with weapons and without. We learned how to maneuver the ships and how to read maps and make battle plans. At the end of the training day, I got some free time, but I was exhausted, so all I could do was lie in bed thinking of my folks, parents, siblings and friends…I

Prednisone is the pharmaceutical equivalent of cortisol and works using the same mechanisms in the body. Prednisone is used in modern medicine to control inflammation in many different diseases such as severe asthma and autoimmune diseases. Well-known side effects of chronic prednisone (and other similar medications) use is fat gain, muscle wasting, bone weakening, and psychological side effects such as agitation. High levels of cortisol from chronic stress/threat activation can result in the same side effects as daily prednisone use.

Heavy resistance strength training (loads > 85% 1RM) appears to evoke significant gains in maximal eccentric muscle strength.

The worst cardio mistakes I see guys make is doing cardio right before or after lifting. These mistakes can seriously hinder muscle and strength gains.

To the river?” he suggested, pointing ahead down the road. The Recorah River, which flowed south out of the Nineyre Mountains before curving to the west, marked both our eastern and southern borders, and was the reason construction of the wall was necessitated only along the boundary we shared with the Kingdom of Sarterad. “Won’t there be patrols?” He shook his head. “One of my duties is to regulate the patrols. I know exactly where they are. So--to the river?” I nodded, and we lined our horses up as best we could, for our mounts had caught our excitement and were straining against their bits. We locked eyes and counted down together. “Three, two, one--” I dug my heels into King’s sides and he sprang almost violently forward. My father had never liked me racing. It was dangerous--the horse could fall, I could drop the reins or lose my seat, and at a full gallop, my chances of survival would be slim. But he had always loved to do it, and so had I. There was such freedom in letting a horse have its head, such joyful abandonment in the feel of the animal’s hooves striking the earth time after time, as fast and as hard as they could go. There was power and exhilaration in leaning forward, moving with the animal, feeling the wind on my cheeks, my hair whipping back. There was a oneness that could not be achieved in any other way, a single purpose represented by the finish line that loomed ahead. King and I had the advantage at the start, and I turned my head to grin at Saadi before giving my full concentration to the task at hand. I would leave him far behind, but there was no point in testing fate. It wasn’t long before my confidence and my lead were challenged--I caught sight of the gelding’s front legs to my left, gaining ground as they arched and reached in beautiful rhythm. We bumped and battled, following the winding road, the horses breathing hard. Then it was Saadi’s turn to grin. He gave me a nod, urging his horse up the slight incline that lay before us, gradually inching ahead until he succeeded in passing me completely as we flew down the other side. Knowing the race would be won or lost on the remaining flat ground from here to the river, I lay low against King’s neck, and the stallion pressed forward, sensing my urgency. Race for Papa, King, I thought. You can win for Papa. The Recorah River spread before us, and both Saadi and I would have to slow soon to avoid surging into it. King’s burst of speed was enough to put us neck-and-neck once more, but my frustration flared, for I doubted we could push ahead. At best, the race would be a tie. And a tie wasn’t good enough, not when King needed to come home with me. Then suddenly I was in front. I glanced over at Saadi in confusion, and saw him check his gelding, letting me win. King did not want to stop, but I pulled him down just before the river, swerving to let him canter, then trot, along its bank. Saadi came alongside me and we halted, dismounting at the same time. I leaned for a moment against my saddle, panting from my own exertion, then slid it off King’s back. Without a word, Saadi likewise stripped his mount, and we freed the horses to go to the water for a drink. Muscles aching, I flopped down on the grass and stared up through the branches of a tree to the graying sky above. A shadow passed over me, then Saadi lay down beside me. “You won,” he said. “You let me.” There was a silence--he hadn’t expected me to know. Then I heard the grass rustle as he shrugged. “You’re right. I did.” Laughing at his candor, I sat up and looked at him. He was relaxing with his arms behind his head, his bronze hair damp and sticking to his forehead.

Nothing built by man has ever improved on the ancient classic fingertip pushup

The conclusion, seemingly unavoidable, is that a critical variable in the facility with which we gain weight is whether we respond to superfluous calories by storing them away as fat and/or muscle or by converting them to heat and physical activity—i.e., Luxuskonsumption.

The problem for these individuals was that, while they did lose a significant amount of weight through dietary restriction, this very restriction seemed to prevent them from gaining any power through sprint interval training. More specifically, Lunn suggested, inadequate protein intake kept their muscles from adapting to the stress imposed by the sprints.

whey protein powder price in india Armsnutrition is the whey protein powder price in india. They have the huge variety in the sports nutrition brands in India. They boost your performance and give you extra energy to give your best performance while workout for muscles gain.

Without estrogen women tend to have greater muscle loss, larger amounts of fat, thinner bones, and weight gain with aging, it’s clear that unless women eat healthfully, exercise, and possibly use estrogen, the end result is overweight women with sarcopenic obesity. You cannot sit this one out.

Farther down is the neck. Thicker necks cramp airways. Men with neck circumferences of more than 17 inches, and women with necks larger than 16 inches, have a significantly increased risk of airway obstruction. The more weight you gain, the higher your risk of suffering from snoring and sleep apnea, although body mass index is only one of many factors. Weight lifters frequently deal with sleep apnea and chronic breathing problems; instead of layers of fat, they have muscles crowding the airways. Plenty of rail-thin distance runners and even infants suffer, too.

This single exercise, when repeated enough, provides huge benefits in fat loss, muscle gain and cardiovascular conditioning.  Perhaps more than any other exercise, the kettlebell swing helps you slim down, pack on muscle and give your heart a healthy workout. This is why an entire book is devoted to it and to helping you do the swings that will revolutionize your fitness, strength and endurance.

Exercise can help you build muscle and lose body fat, suppress your appetite, eat more without gaining fat weight, enhance your mood, reduce stress and anxiety levels, increase your energy level, boost your immune system, keep your joints and muscles more flexible, and improve the quality of your life.

The reason many people gain weight as they age, especially beginning in their 30s, is because they have less muscle than they had in their late teens and early twenties. As we age, our bodies naturally lose muscle, especially as we are less active in our lives. This muscle tissue loss results in a decreasing metabolic rate. And then, if you continue to eat like you did when you were younger … well, you’ll slowly gain weight, pound by pound, month by month, year by year, until one day you look in the mirror and wonder, “What happened?” This is how the average American adult gains 2.2 pounds per year. The key to eliminating accumulated body fat is regaining your youthful metabolism by regaining your muscle through strength training.

Our RMR decreases by about 5% every decade after thirty, mainly because of the loss of muscle mass associated with aging. Fortunately, our lean body mass can be controlled through proper nutrition and strength training. It only takes a few months of training to recover one or two decades of decrease in our RMR. Metabolically, muscle is very expensive tissue, even when it is at rest. Another way to positively influence our RMR is to provide our body with a steady flow of nutrients. The body is extremely resourceful, and during times of starvation it adapts by slowing down its RMR. It tries to save every calorie consumed by storing some as fat. Any of the common diets that severely restrict your caloric intake neglect this principal, and that is why people on those diets almost always gain at least their original weight back. When the body receives a regular flow of calories, in the form of frequent meals, it allows the RMR to remain high, and burn those very same calories off. Frequent meals also utilize the thermal effect of food. Eating temporarily cranks up your metabolism. The more meals you eat in a day, the more consistently your metabolism is boosted. You experience an increase in your RMR for about 5 hours every time you eat. This accounts for 5 – 10% of your total calorie expenditure. Over the long haul this can make quite a difference.

The Pill seems to have particularly ill effects on your muscle tissue and strength. In one study, women not taking oral contraceptives saw a 40 to 60 percent greater gain in muscle mass from training than their peers on the Pill saw.

Nerve (Pain): Some studies have shown that red/NIR light can dull pain due to blocking conduction

at nerve fibers. Anti-inflammatory actions, as well as blocking of substance P, likely play a role in this effect.

In fact most of the slick computerized or cam-driven machines just won’t do the trick as well as the basics of a barbell, a bench, and squat racks.

As long as slow jogging feels comfortable, there’s no reason to avoid it during pregnancy. It will help to prevent excessive weight gain and also strengthen your core muscles, which are crucial during child birth.

An alternative to coddling one’s body with products that mimic the effects of exercise is to try non-physically active forms of suffering. This kind of “no pain, no gain” philosophy has inspired a dizzying array of self-inflicted hardships thought to ward off aging (an added benefit is their aura of virtue). Hoping to live longer, people take cold showers, restrict their caloric intake, endure long periods without eating, shun carbohydrates, burn their digestive tracts with spicy food, and more.53 Some of these strategies are downright questionable, and, with the exception of intermittent fasting, none is yet supported by solid evidence as a way to extend human longevity.54 Why is regular physical activity the best way to delay senescence and extend life? Recall that according to the costly repair hypothesis, organisms with restricted energy supplies (just about everyone until recently) must allocate limited calories toward either reproducing, moving, or taking care of their bodies, but natural selection ultimately cares only about reproduction. Consequently, our bodies evolved to spend as little energy as possible on costly maintenance and repair tasks. So while physical activities trigger cycles of damage and restoration, selection favors individuals who allocate enough but not too much energy to producing antioxidants, ramping up the immune system, enlarging and repairing muscles, mending bones, and so on. The challenge is to maintain and repair any damage from physical activity just enough and in the right place and the right time.

The foods we eat, the air we breathe, the toxins we absorb through our skin, and the stress we manage all factor into our body’s pH. And although there’s a consensus among nutritionists and medical experts well versed in these matters that somewhere in the range of 80 percent of the foods we ingest should be alkaline-forming and 20 percent acidic, the typical American diet—combined with our fast-paced, stress-inducing urban lifestyle—is overwhelmingly acid-forming. Processed foods, sodas, meat and dairy proteins, polluted air, and simple life pressures all contribute to what is called “metabolic acidosis,” or a chronic state of body acidity. Why is this important? When the body is in a protracted or chronic state of even low-grade acidosis, which most people’s bodies these days are, it must marshal copious resources to maintain blood pH somewhere in the optimal 7.35 orbit. Over time, the body pays a significant tax that manifests in a susceptibility to any array of infirmities: fatigue; impaired sleep and immune system functionality; a decrease in cellular energy output, nutrient absorption, bone density, and growth hormone levels, which over time lead to a reduction in muscle mass; an increase in inflammation and weight gain, leading to obesity; the promotion of kidney disorders, tumor cell growth, mood swings, and osteoporosis. And I haven’t included in that list a variety of bacterial and viral maladies that flourish in the acidic environment.

A Protein Is Not a Protein Companies are touting protein as a cure-all and for weight loss/muscle gain. They’re selling protein shakes, protein cookies, protein snack bars, even protein coffee. It’s true that protein is neither carbohydrate nor sugar nor fat, and you need it to maintain normal growth. However, your kidneys have a limited capacity to excrete the metabolic by-products of protein metabolism, and overexcretion can cause kidney damage. Therefore, protein quality is as important as protein quantity. For example, eggs and beans both contain protein, but are very different in quality. Dietary protein is made up of twenty separate amino acids strung together in different combinations and amounts. One of those amino acids, tryptophan, is rarer and therefore more important than others, because it’s the precursor of serotonin, an important brain neurotransmitter (see Chapter 19). Eggs, poultry, and fish are the best sources of this amino acid, while beans have very little. On the other hand, additional protein is needed if you’re building muscle, especially branched-chain amino acids (BCAAs; leucine, isoleucine, valine), which are 20 percent of muscle (see Chapter 18). BCAAs are in high concentration in corn products, and are what’s in those tubs of protein powder at the health food store. If you’re a bodybuilder, you need them; if you’re not a gym rat and consume excess BCAAs, your liver will take the amino groups off and turn them into organic acids, which will either be diverted into liver fat (through DNL) or into excess glucose, either of which can generate hyperinsulinemia and drive chronic disease. The goal is to get more tryptophan and less BCAAs in the protein you consume.

Looking angry and alive, the attachment was red and distended, with a bulbous head and purple, ropy veins. It protruded from a nest of his dark hair, two sacs dangling beneath, and her visual assessment made it extend out toward her in entreaty. She hazarded a glance at him, and he lay silent and still, studying her with an impersonal, glacial intensity. Had he planned to shock her? To have her tearful and swooning? To send her stumbling from the room in offense and alarm? He was motivated by deep, unfathomable issues that she couldn't hope to understand. The chances were great that he'd merely instigated this as a bizarre diversion in order to gain a response from her, but if the man thought she was some prim, squeamish miss, he obviously didn't know her very well. She was fascinated, enthralled, and ardent to explore. "It's larger than I supposed." "I'm aroused." "It changes size?" Her eyes widened with astonishment, and he chuckled at her naïveté. "Usually, it's flaccid and harmless." Tensing his stomach muscles, the extraordinary appendage inflated even more. "But not when I'm here with you like this. I'm so hard for you. I ache with my desire." There was a husky tone in his voice, a desperation that plucked at her common sense, leaving her reckless and rash, and just then, she'd have performed any impulsive feat he requested.

RAPID MUSCLE GAIN All chapters in “Fundamentals” All chapters in “Ground Zero” “From Geek to Freak” “Occam’s Protocol I and II” Total page count: 97

I fell into climbing, so to speak, a willy-nilly response to a crushing bout of depression that began in my mid-thirties. The disorder reduced my chronic low self-regard to a bottomless pit of despair and misery. I recoiled from myself and my life, and came very close to suicide. Then, salvation. On a family vacation in Colorado, I discovered the rigors and rewards of mountain climbing, and gradually came to see the sport as my avenue of escape. I found that a punishing workout regimen held back the darkness for hours each day. Blessed surcease. I also gained hard muscle and vastly improved my endurance, two novel sources of pride.

In elite athletic circles the word is spreading as in-the-know Americans are purchasing ancient Russian fitness equipment, resurrecting old exercise philosophies and obtaining significant gains in cardio conditioning, muscle tone and strength as a result. Call it the Slavic Retro Fitness Craze: kettlebells are rustic and raw and are lifted and swung and tossed in specified patterns to produce specific muscular and cardiovascular results. The apparatus has a system, a philosophy of usage, first formulated in Czarist Russia.

For the young and healthy, kettlebell swings offer a quick and easy way to gain peak physical form and conditioning. Perhaps more than any other single exercise, kettlebell swings build both endurance and strength. For people at mid-life kettlebells swings help keep off fat, build functional muscle and prevent sitting disease. Seniors have in the kettlebell swing the means to maintain vitality, prevent loss of mobility and fight wasting away from loss of muscle and bone by building new muscle and bone. Don’t act your age; keep yourself young and strong with kettlebell swings. People carrying too much fat often have too little muscle. The kettlebell swings help with both aspects, quickly dropping fat while rapidly building calorie burning muscle tissue.

Some people beginning kettlebell swings may start with no weight. Just doing the swings with your hands holding an imaginary weight is a great way to start and develop good form. The box squat where you squat back and down over a 20 inch box is another zero-weight exercise that helps strengthen muscles and prepare you for kettlebell swings. Swinging no weight or very light weight offers virtually everyone the opportunity to gain the benefits of kettlebell swings. Overweight individuals or those who have not exercised for a period are wise to get a feel for the swings with no weight.  Alternatively, a kettlebell of five pounds (2.3 kg) offers new users the feel and form of the weight and handles to grip.

However, the improvements to your mental health are even more valuable than these physical changes. Strength training has been shown to decrease anxiety and depression,5 in part due to the endorphins released during exercise, but also by improving sleep and exposing your mind to repeated physical stress.6 It also improves your mood and attitude by providing “an opportunity to overcome obstacles in a controlled, predictable environment.”7 Strength training creates a simple opportunity to accomplish a set of short-term goals in a controlled environment. The sense of accomplishment you feel when you achieve these goals increases self-perception and confidence. This confidence encourages you to aim

Sports psychologist Jean Côté finds that shortcutting this stage of relaxed, playful interest, discovery, and development has dire consequences. In his research, professional athletes like Rowdy Gaines who, as children, sampled a variety of different sports before committing to one, generally fare much better in the long run. This early breadth of experience helps the young athlete figure out which sport fits better than others. Sampling also provides an opportunity to “cross-train” muscles and skills that will eventually complement more focused training. While athletes who skip this stage often enjoy an early advantage in competition against less specialized peers, Côté finds that they’re more likely to become injured physically and to burn out.

I decided to make a price pact with myself. After making time in my timeboxed schedule, I taped a crisp hundred-dollar bill to the calendar on my wall, next to the date of my upcoming workout. Then I bought a ninety-nine-cent lighter and placed it nearby. Every day, I had a choice to make: I would either burn the calories by exercising or burn the hundred-dollar bill. Unless I was certifiably sick, those were the only two options I allowed myself. Any time I found myself coming up with petty excuses, I had a crystal clear external trigger that reminded me of the precommitment I made to myself and to my health. I know what you’re thinking: “That’s too extreme! You can’t burn money like that!” That’s exactly my point. I’ve used this “burn or burn” technique for over three years and have gained twelve pounds of muscle, without ever burning the hundred dollars.

decided to make a price pact with myself. After making time in my timeboxed schedule, I taped a crisp hundred-dollar bill to the calendar on my wall, next to the date of my upcoming workout. Then I bought a ninety-nine-cent lighter and placed it nearby. Every day, I had a choice to make: I would either burn the calories by exercising or burn the hundred-dollar bill. Unless I was certifiably sick, those were the only two options I allowed myself. Any time I found myself coming up with petty excuses, I had a crystal clear external trigger that reminded me of the precommitment I made to myself and to my health. I know what you’re thinking: “That’s too extreme! You can’t burn money like that!” That’s exactly my point. I’ve used this “burn or burn” technique for over three years and have gained twelve pounds of muscle, without ever burning the hundred dollars.

Here are some of the signs and symptoms people with Hashimoto’s commonly have: Trouble concentrating/memory difficulties/brain fog Fatigue Cold hands and feet Weight gain Bloating/belching/gas Constipation Hair loss Lowered libido Hot flashes and/or night sweats These are other signs and symptoms some people with Hashimoto’s can experience: Sweet cravings Caffeine cravings Headaches/migraines Muscle pain/joint aches Bloating/belching/gas Stomach burning Dry eyes and/or dry skin Increased frequency of food reactions Intolerance to smells Multiple smell and chemical sensitivities Indigestion and fullness lasting 2-4 hours after eating Sense of fullness during and after meals Coated tongue Dizziness when standing up quickly

When a man ……...!!!! ..... no this is not a man….. !!!!! When a man does not have any conviction, When a man does not do what he believes in his gut feelings, When a man live as a sailor’s life, the winds and waves are the controller of his path, When a man drops all his moral compass whenever fits his survivor needs, When a man tries to hide his believes for temporary or permanent gains, When a man blinds himself to the “truth” and tries to replace it with the “convenience”, When a man doesn’t face the storms head on and instead tries to give it his back When a man declines of stating the fact and rather replace it with fiction of his own When a man does not raise his head high enough to be seen to everybody and not stick it in the sand to hide from everyone. When a man cannot control his anger and instead uses his muscle rather than his mind When a man sells his soul for whoever may pay more When a man does all the above, is not considered a real man, no, not at all, this is a man without balls, a fiction one

THREATENING If habitual sugar or the consumption of sugar mimics continues, the metabolic nightmare can turn into a living hell. Similar to those who consume excess alcohol and develop resistance to it, the excess insulin numbs the cells of our muscles. Once this occurs, they no longer vacuum glucose or other essential nutrients from the bloodstream. Unable to gain entry into muscle cells, glucose accumulates in the blood, and cells become old prematurely. Blood gets bad, as seen by sugar levels above 115 (normal

Thus, as the Bigger Leaner Stronger program is intended for men who have yet to gain their first 20-to-30 pounds of muscle, it entails 9-to-12 hard sets per major muscle group per week—the appropriate amount of volume for that goal. Eventually, however, that’s not enough volume to keep progressing, which is why in the sequel to this book, Beyond Bigger Leaner Stronger, intended for intermediate and advanced weightlifters, the volume increases to around 15 hard sets per major muscle group per week.

TAKE A CREATINE SUPPLEMENT. Creatine phosphate is a fuel that the muscles rely on for maximum-intensity efforts such as sprinting 100 yards. Certain precursors of creatine phosphate, such as creatine monohydrate, are taken as supplements to increase creatine phosphate stores in the muscles. Research has shown that creatine supplementation enhances gains in muscle strength, size, and power resulting from resistance training, as well as performance in repeated high-intensity intervals. While creatine is extremely popular among strength athletes and recreational weight lifters, few endurance athletes use it. Yet it is likely to be helpful to those athletes who are seeking greater muscle strength and power.

Cities can do this. Cast off their onetime identity and - while wearing the same (but now reconstructed) exterior-become something new. We as individuals can also change physical shape. We can lose weight and gain muscle, or go the other way and give in to flab. We can wear clothes that speak volumes about the images we want to present to the world. We can display our wealth, our poverty, our sense of confidence, our sense of self doubt. We can, like cities, change all the externals. But what we can never do is change the story that has made us what we are. It's a story completely dictated by the accumulation of life's manifold complexities- it's capacity for astonishment and horror, for sanguinity and hopelessness, for pellucid light and the most profound darkness. We are what has happened to us. And we carry everywhere all that has shaped us-all that we lacked, all that we wanted but never got, all that we got but never wanted, all that was found and lost.

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One study in particular demonstrated that a 30-minute sauna session two times a week for three weeks POST workout, increased the time that it took for study participants to run until exhaustion by 32% compared to baseline. This 32% increase in endurance was accompanied by a 7.1% increase in plasma volume and 3.5% increase in red blood cell count. 32% is a massive increase in performance and something that any endurance athlete would be foolish to ignore.

It was not difficult for an intelligent physicist to understand what was behind his gazes. The longer we sit, the more he looks at my smallest detail, he keeps looking at my lips, my neck, and my shoulders, with a gaze full of passion. Shy but still a female, who will not fail to feel a man’s desires toward her which is one of her most important strengths that was inherited from her ancestors. She looks away, but still sees her surroundings with a wider panoramic view than a man does. her sensors pick up risks, feelings, and repressed desires, many times as much as he can. It is enough for her to stand in front of the wardrobe and without moving her head or her eyes, she sees all its contents, she finds what she wants in a second, while a man has to move his eyes, head, and probably most of his organs and all of his senses to find what he is looking for, and often fails. Thus, our mind has developed these physical abilities, over thousands of years, as needed. The man’s need was to focus on his arrow and his prey, and his foresight has evolved, it has become more focused, while the woman’s need is to protect the home and children from dangers, her panoramic view has evolved to see her surroundings more broadly than the man’s. So, our mind programmed itself, and in this way, it developed our abilities. What it does not need, it leaves or neglects until this thing withers and dies, but what it thinks is important or needed, it keeps, strengthens it. Necessity is the key to evolution. Even athletes are well aware of this: in the body-building halls, they gradually lift weights, to force their brains to feed and build muscles. And as long as they’re still in pain to lift a weight, their brains realize they need more muscle power, so they can handle that weight without danger, and the brain starts to protein the muscles, thereby strengthening them and increasing their size. If it didn’t find enough protein in the diet, it creates it. As the muscles became stronger, and the weight on the trainee became easier to carry, he increased it, and the brain began to strengthen the muscles more to handle the new weight. If the muscle ceases to gain weight, it freezes at enough force and size to carry the current weight. The principle of negligence and usage; what has a need remains, and what has no need perishes. But Mousa’ need recently while going to the bodybuilding gym is not to stimulate the mind to meet his muscular needs. Rather, his causes are more profound, dangerous, and insane… But whom of us would need this?

We have been fragilizing the economy, our health, political life, education, almost everything … by suppressing randomness and volatility. Just as spending a month in bed (preferably with an unabridged version of War and Peace and access to The Sopranos’ entire eighty-six episodes) leads to muscle atrophy, complex systems are weakened, even killed, when deprived of stressors.

You use diet to control your body fat level and boost muscle growth, and you use training to gain and maintain strength and muscle. Many people get this mixed up.