10 Fitness and Diet Myths Which Will Never Die


11 Nutrition Myths That Can Cause Weight Gain | Slim Fast Secret

Video taken from the channel: Slim Fast Secret


10 Gym Myths That Are UTTER LIES!!

Video taken from the channel: Simon Miller


10 Fitness Myths Busted In 10 Minutes

Video taken from the channel: Jeff Nippard


10 Nutrition Myths That Need to Die (with Jordan Syatt)

Video taken from the channel: BarBend



Video taken from the channel: ATHLEAN-X™


Top 10 Diet & Fitness MYTHS to Stop Believing | Joanna Soh

Video taken from the channel: Joanna Soh Official


11 Popular Fitness Myths Debunked! | Jose Antonio, PhD

Video taken from the channel: Bodybuilding.com

Myth#5: You need to eat protein straight after your workout. You’ve finished your weights workout and get chatting to your friend for 10 minutes. But then you panic because you’ve not had your protein shake. There’s a myth, that still goes around the gyms today, that you need a protein shake straight after your workout. It’s false.

10 Popular Nutrition Myths Debunked. 10 Popular Nutrition Myths Debunked. By now I have heard the craziest claims about nutrition, food and fat loss. The most surprising thing is that a lot of people just take these random claims as truth! Here is a list of the most common (and ridiculous) myths that a lot of people still believe.

Here are the top 10 nutrition myths that dietitians can’t stand and the truths we want you to know. (Stop the craving cycle before it starts with. As an educational organization that looks only at the evidence, we’ve taken the time to identify 20 nutrition myths that just won’t die. At the end of each section, you’ll find a link to pages that further explore the section’s topic with extensive references. Myth 1: Protein is. Here’s an overview of some of the most enduring workout myths and misconceptions, as well as the real science that can help you meet your fitness goals in a healthy way.

Myth #1: To stay in shape, you only need to work out once or twice a week. Truth: Once or twice a week won’t cut it for sustained health benefits. While this isn’t technically a myth, it’s often misunderstood.

Stephen Box, owner of Stephen Box Fitness & Nutrition says there are several issues with calorie counting. For example, calories listed on labels can actually be off by as much as 25 percent and different cook methods may increase or decrease calories. Fact: While it’s a good idea to limit egg yolks, whole milk, liver and other high-cholesterol foods, it’s just not that simple, says Dina Kimmel, a New Jersey-based registered dietitian and nutrition counselor. Even more detrimental to your blood-cholesterol levels are the amounts of saturated and trans fats you eat. There are plenty of supermarket shelves that contain no cholesterol, but.

Diet and Exercise Myths – Top 10 Most Common Fitness Myths 0. By Matt Schifferle on March 21, 2015 Diet and Nutrition. I love finding articles about diet and exercise myths. However, lately I’m getting pretty tired of the same old myths popping up all over the place. I always say I never let nutrition become the sole focal point of my. Learn nutrition secrets you’ll never hear from your doctor or dietitian that will change the way you eat and improve your nutrition!

12 Nutrition Myths. Download Your Free Copy of the 12 Nutrition Myths. First Name * Email * Get the Secrets.

GreenSmoothieGirl promises to keep your email address and any other information about you safe. Three sports nutrition myths that are addressed in this ar-ticle surround carbohydrate intake before exercise, treat-ment for muscle cramps, and quantity of dietary protein needed to stimulate muscle protein synthesis. Each myth will be given historical context, and this article showcases newer research to dispel the myth.


List of related literature:

For example, in Chapter 16, “Eat Less–Live Longer,” has been updated to include the most recent research on calorie restriction.

“Nutrition: Science and Applications” by Lori A. Smolin, Mary B. Grosvenor
from Nutrition: Science and Applications
by Lori A. Smolin, Mary B. Grosvenor
Wiley, 2019

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Some of these beliefs have arisen from nutritional misinformation perpetuated by a lack of scientific proof or disproof and by the pervasive desire to find easy solutions to medical or behavioral problems through diet.

“Canine and Feline Nutrition E-Book: A Resource for Companion Animal Professionals” by Linda P. Case, Leighann Daristotle, Michael G. Hayek, Melody Foess Raasch
from Canine and Feline Nutrition E-Book: A Resource for Companion Animal Professionals
by Linda P. Case, Leighann Daristotle, et. al.
Elsevier Health Sciences, 2010

Yet none of these are likely to do much to either lower our weights or improve our health because of their whole approach.

“Fat Politics: The Real Story behind America's Obesity Epidemic” by J. Eric Oliver
from Fat Politics: The Real Story behind America’s Obesity Epidemic
by J. Eric Oliver
Oxford University Press, 2005

That’s why all three of the diets you’ve read about are “forever.”

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

Much like with the other six myths that I had disproved when I was still a perfectly ordinary, hard-core scientist, I challenged two deeply held dogmas: the role of carbohydrate in nutrition and the diet-heart hypothesis that saturated fat causes heart disease.

“Lore of Nutrition: Challenging conventional dietary beliefs” by Tim Noakes
from Lore of Nutrition: Challenging conventional dietary beliefs
by Tim Noakes
Penguin Random House South Africa, 2017

Because there is no single answer to the question of what is health, these guidelines will produce as many different “healthy styles” as there are people living them.

“The End of Illness” by David B. Agus
from The End of Illness
by David B. Agus
Free Press, 2012

The FoodBabe, for instance (discussed in the third section), promises that following her diet tips will help you “break free from the toxins in your food, lose weight, look years younger and get healthy today.”48 “Lose,” “shrink,” “slim,” and “drop” are the common buzzwords on women’s health sites.

“The Oxford Handbook of Food Ethics” by Anne Barnhill, Mark Budolfson, Tyler Doggett
from The Oxford Handbook of Food Ethics
by Anne Barnhill, Mark Budolfson, Tyler Doggett
Oxford University Press, 2018

Changing diets in the way suggested below is not a guarantee of immortality, and indeed some of the evidence is conflicting.

“Introduction To Nutrition And Metabolism, Fourth Edition” by David A. Bender
from Introduction To Nutrition And Metabolism, Fourth Edition
by David A. Bender
Taylor & Francis, 1997

Indeed, a sedentary lifestyle is now confirmed to be a stronger predictor of premature death than obesity, diabetes, high cholesterol, high blood pressure, and smoking.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Iv never heard anything about caffeine being a diuretic. I have heard of coffee or other things being a diuretic. Its the source containing the caffeine that people believe is a diuretic. At least in my experience.

  • Myth #1: Protein is bad for your kidneys
    Myth #2: Protein makes your bones brittle
    Myth #3: Lactic acid makes your muscles sore
    Myth #4: There’s a “best diet” for fat loss
    Myth #5: Taking creatine dehydrates you
    Myth #6: Women automatically get huge from lifting weights
    Myth #7: Artificial sweeteners are not safe
    Myth #8: It’s just food quality that matters, not total calories
    Myth #9: You have to have protein immediately after workout
    Myth #10: Caffeine is a diuretic
    Myth #11: Exercise is the best for weight loss

  • I’m a woman and I want to get big and muscular. I don’t know why my arms are so weak though. I can squat decently but I have a lot of trouble with pushups and bicep curls. I know it’s normal for wemon to be not as strong, but I don’t feel any contraction or burning while lifting with my arms regardless of the weight

  • Yeah this guy is pushing protein supplements. Jeff Nippard proves the anabolic window is a myth, however this guy is lying to you to get you to buy more protein.

  • Carbs also cause water retention. They certainly don’t build muscle and yes they do cause fat storage. De novo lipogenesis is the enzymatic process of glucose converting into triglycerides to be stored as fat. Your body only has so many places to put glucose. When it runs out, it becomes fat and is stored as such. There is no similar pathway for fat to become glucose.

  • These are all great. I’ve saved my friends $100s because I’ve convinced them to drop their trainers who blew smoke up there ass. They get actual results now too. I see gym trainers simply as crooks.

  • 1st point is bullshittttttt and im sorry.
    but i was fat and confused because no matter how much i cut back on calories my weight platues after a while and i rebound worse than before.
    its because calorie count depends on insulin release. if you eat foods with high glycemic index aka, carbs and sugars, thats going to trigger an insulin release. insulon is an anabolic hormone, meaning, you’re literally telling your body to store all that energy you just consumed, and it gets stored as glycogen in your lover, muscles if you’re a body builder and fats in majority of people.

    also cutting back on calories as a whole would lower your BMR to conserve energy and you’ll stagnate.


  • Undebunked myth number 12: Lifting stunts growth?

    This question always poses as a threat to many newbies or teenagers, among those unnecessarily questions, this 1 should be primary focus.

  • Great video Jeff! Does the literature say anything about protein intake and having only one healthy kidney? I have a client who only has one and she was told by her doctor not to eat much protein, meanwhile I know that healthy kidneys can handle protein. Thanks!

  • I’ve heard that on males the higher the test lvls, the higher the carbs they can take. Lower test -> higher fats to perform better. Do you know anything about this?

  • Not sure where the negative comments are coming from.
    Everything he has stated is completely accurate, and more to the point, common sense.

  • Some people seem to forget the definition of the word “supplement”. I have known a few people who have the illusion that taking supplements, without dieting or exercise, will somehow yield them results.

  • 6:45
    I’d like to differ with wearing a bunch of sweaters, running and biking hard for an hour having my heart rate above 190 on avg.
    You lose weight quickly m8

  • How do you calculate your caloric maintenance level? I’ve never counted my calories, I have always worked out hard and I watch what I eat more carefully now, opposed to high school/college when my metabolism was faster.

  • The high protein while maintaining your calories is so true. I follow IIFYM, but my macros are flexible since I just set a level of protein and calories and avoid going below the protein threshold or above the caloric one. I got the leanest I’ve been in my life by eating a bunch of sweets and junk but making sure I eat a minimum of x grams of protein per day.

  • I still kind of believe the quality of food “myth” I went from eating like 4,000 calories of plants and vegetables (I ate a shit ton, never wasn’t eating really) weighed about 170lbs and was lean. Now I get about 2,600 and ended up at 220 (not so lean) lol.

  • I’m really confused to go vegan or not.

    I watched ‘The Game Changers’ in Netflix and I was intrigued to go Vegan for improved athletic performance and healthy body.

    Now I also see Chris Hemsworth stopped being Vegan after so many years and it’s claimed being Vegan got him Kidney stones.
    I saw other athletes too who tried being Vegan but their performance got down so they got back to eating meat.

    I saw a nutritionist say this that Vegans are deficient of:
    Vitamin B12
    Vitamin D3
    Saturated fat”

    What do I beleive?
    What’s true?

  • Myth 2 may be based off of some truth. In that digesting food while sleeping effects sleep. Disrupts deep sleep. May have blood sugar drop in the A.M. results in poor or over eating. prolonged sleep disruption ( sleep loss) aids in weight gain and generally poor decisions. Also late eating may be stress related and thus crappy. But no, eating after 6, or 8 or whatever doesn’t just make fat.

  • Wow! This is a pretty odd blend of “bro” and real science. Performing a short term study on bone density? Interesting, inconclusive too. Going back to the calorie topic and disregarding nutrient density for body composition? Yeah…

  • This is a very dangerous video for public health and somebody should take it down!

    Here is an actual study of the effect such supplements can have on you if taken recklessly, which shows that “long-term consumption of a high-protein diet could be linked with metabolic and clinical problems, such as loss of bone mass and renal dysfunction”.

    Cuenca-Sánchez, M., Navas-Carrillo, D. & Orenes-Piñero, E. Controversies Surrounding High-Protein Diet Intake: Satiating Effect and Kidney and Bone Health. Adv. Nutr. 6, 260–266 (2015)

  • Completely agree on the weight loss and constant protein intake point, it’s my exact experience as well I will say though that a low carb diet will make you less hungry than a low fat diet and hence it may be a bit easier to maintain a sub maintenance caloric intake:)

  • so on the last tip you dont take into consideration the hormone balance of your body and the overall raise in metabolism from exercise. a balance of both is key. obviously your diet influences your hormones as well and a caloric deficit is what you are aiming for but a early morning fasted workout will burn fat directly as you will be in ketosis

  • Don’t believe the creatine one. The rest I believe. Creatine definitely dehydrates me, especially feel it in the summer. How can it not, if it is sucking the water into your muscles? Treat all scientific wisdom around diet with caution; it’s not as if “science” has been consistent is it.

  • 1. Protein doesn’t hurt kidneys
    2. It doesn’t decalcify bones
    3. Lactate acid doesn’t cause soreness
    4. Fewer calories = lose weight but only if protein is the same
    5. Creatine doesn’t dehydrate you
    6. Women can lift heavy—they won’t just magically bulk
    7. Artificial sweeteners aren’t dangerous in normal amounts
    8. You can’t counter a burger with a salad/also see “low calories = lose weight”
    9. If you’re gonna have a protein shake a day, have it after working out (paraphrased)
    10. “Caffeine is not a diuretic”
    11. Most weight loss is in the kitchen

  • Anyone who knows anything about creatine knows that ‘Myth’ number 5 is a gross oversimplification.

    Creatine CAN cause dehydration and cramps IF you don’t increase the amount of water you drink to offset the new requirements of cell volumisation. Simply saying no and then citing the study he did is very unhelpful, misleading and confusing to some people.

  • Although all the points Jose raises her are fundamentally proven by science. Its worth noting that your body is not to bothered about ‘mans’ scientific opinion. Also scientific understanding,  like the wind, can change very quickly. BUT I would disagree with the statement that calories matter when it comes to over eating on whole food. I would say if you live on a whole food plant based diet then you do not need to consider calories because….I reckon you wouldn’t be able to over eat 5Ks worth of plant…that’s a lot of plant. It only really processed food that open the door to this kind of consumption. In summary, if your carrying a lot of extra fat I doubt you gained it on Yams and Kale.

  • Whenever you need some solid information about fitness, Rather watch Ted x vids rather than a phd who has been sponsored to speak like a puppet by a supplement company

  • When I get bad DOMS, it is because I have hit the muscle way harder than it is used too on a daily basis. This could be from resistance training or cardio. Some of the worst DOMS I experienced was on a walking holiday in Scotland. I have a sedentary job, and then I go on a 12 mile hike to the summit of the UK’s second highest mountain, followed by a long sustained descent, just steep enough that I had to control my walking pace. That last stage was pretty much a couple of hours of eccentric loading on my hamstrings, and they were screaming at me the next day. I did another hill walk a couple of days later and had no DOMS.

  • I used to be a competitive cyclist and all the racers I knew well who took creatinine had cramping problems and the guys who didn’t take it had little to no muscle cramps. The cramps actually caused some guys to be cramped up in the bushes during a race on several occasions which never happened to the non creatinine guys. It’s not very scientific but it’s real world experience from multiple athletes.

  • Really glad in unbiased source is giving us nutrition information that is all based on multiple peer reviewed studies by other academics instead of one or two he did in his basement. (Most of this is false. Especially the stuff about protein.)

  • I like all the people with their PhDs saying he is wrong. He is actually referencing studies from not his company or bodybuilding such as the rat study and artificial sweeteners is from a cancer institute in britain.

  • Your muscles don’t know the size of the plates your are lifting. They only know when they are being overloaded and broken down. This can be done by lifting heavy weights or lighter weights and a good mixture of heavy weights with low reps and light weights with high reps is the best way to gain muscle.

  • I get why everyone is smelling someone trying to sell something but very little of this is wrong, the caffeine thing is way off though, it certainly is a diuretic, it will not however DEHYDRATE you since the water the coffee is made with is FAR greater than what you lose due to the caffeine. The diet thing was not “wrong” per say since they did say it was reducing calories that lead to fat loss but it was presented in a misleading way, protein is NOT a driver of fat loss as they were trying to say, it can help it however because it satiates hunger and therefore can help reduce caloric intake which IS the driver of fat loss and they did say as much to be fair but said that in with a bunch of other mumbojumbo about protein. are they clearly talking about mostly protein related stuff to sell products? Yes. But most of this is spot on so quit whining lol

  • I avoided this video at first because the title’s redundancy was making my inner editor go bonkers, but YouTube kept pushing it on me. I’m actually glad I clicked there aren’t many friendly fitness personalities whose opinions I appreciate. Plenty with good material, but few with a joie de vivre that makes videos engaging. Here’s another subber for you.

  • This video is very helpful because I always hear some of these myths. Drinking water before I eat has always been stuck in my head. I always drink like half of a glass before I eat. So happy I saw one of your workout videos and did it. Now I am watching all of them to help me make better choices on what I eat.

  • Can I ask a question? Is it possible to burn fat from some arias like thighs without losing weight from another arias like the face?

  • I just discovered Joanna Soh today and boy was her workout tough! I can usually finish a workout video to the end but not hers. I’ll definately be following her for my weight lost journey.

  • I don’t know much about you. But have watched your few workout videos which shows you’re a fitness trainer. Having said that have few doubts on workouts. Could you please answer below questions which I have in my mind to achieve my fitness goals?.
    1. What time should I workout in the morning?
    2. What time should I workout in the evening?
    3. Is warm up and cool down important before and after workout?
    4. Is warm up and cool down necessary for short time workouts say for example 5 minutes or 10 minutes?
    5. How to recover our legs soon after leg workout?
    Hope I get answers for these questions soon.

  • I started to workout and have a proper diet and lost my boobs and butt:,,,(
    Could you help me Joanna Soh?? Thank you so much for your videos!!

  • I agree that the total calorie intake through out the day is what counts, but eating 3 times or 2 times a day with no snacks between meals are better. Because most food trigger insulin response (specially carbs (refined), sugar and protein). And if insulin is high, fats are harder to burn and you will be burning sugar instead. And if you burn sugar, you’ll be craving for more sugary foods.

  • Once the sunsets the ability to digest food simmers down thats the reason people restrict their dinners to 7 pm, people who do yoga eat their last meal of the day at 5pm


  • I did a high intensity cardio workout…..including jumping lunges…..after that my knees are in so pain that i am nt able to do a single lunge….can u help me…?

  • I’ve tested out every weightloss guide and also this weight loss program is the one that works for me along with their own products to burn up weight. Even I am not feeding on much as I was previously, I still do not truly feel jittery or even sense a crash Ever since making use of the methods described in this particular program, I lost 15 pounds by now. Google should help you to discover it. Weight program’s name is Peyton Huno†az
    good luck

  • Thank you for this video. I found it really helpful. I used to believe one or two mythys you said. Now I am focusing more on intensity rather than time of my work outs

  • I have always been told by dieticians that I need to eat something within 30 minutes of waking up to jumpstart my metabolism. Is this true?

  • “Myth #4” isn’t really a myth. When people say all calories are the same, they don’t mean to say that all those FOODS are the same. They obviously aren’t. A calorie is simply a unit of food energy. The nutrients you get in exchange for those calories is another story, but the calories in and of themselves are the same in that, they just measure how much energy the foods give you.

  • One of the other things that I have heard is that you must feel the pain in your muscles after workout like muscle soreness otherwise you won’t lose weight. I don’t know if it’s true.

  • Everything you said is what my fitness trainer (who’s also my fiancé) told me a couple of days ago�� but I still came here for a woman’s perspective!

  • I’m 56 menopausal I’m on keto diet I’ve stopped getting hot flushes I can’t eat bread as I get reflux pasta biscuits any dairy products I drink 1 litre of water a day not guzzle it quickly but sip it I don’t drink coffee as much so ladies hope this helps you will find you will drop weight Good luck God bless��������❤

  • WOOOOOOW This is the 2nd video of yours that I have watched and I feel like I just consulted with a nutritionist and personal trainer. WOW The way she explains is better than 99% of the people I have spoken to and books I have read. I plan on watching her daily from now on.

  • Overall I love your content. Please make note that potatoes, legumes, beans, fruit and grains can make blood sugar spike and can cause cravings for those who have bodies sensitive to these foods.

  • Hi everyone! I am currently 60kg and i have 6 days to lose 3kg. Anyone have any advise???? I’m 5,5 and live, in my opinion. an active lifestyle. i train a lot and eat healthy. Before i got back on track i had began eating less than 800 kcal a day. That worked for a while and i had lost 2.5 kg but then weight loss became way slower and some days i even gained weight!

  • This is my favourite vid of yours by far, also the first vid of yours i’ve watched till the very end because you usually go grandpa simpson on us in the last 10%
    Keep it up jeffy

  • Another amazing vlog and truly inspiring.:) It is not too late if you have the means and determination. I’m really happy I found @t as this helped me a lot in my weight loss journey after pregnancy. I hope this will help other as well

  • Yawn. People, if you swim 2,000 yards a day you can eat and drink whatever you want. Carbs, soda, cake, burgers… just swim 2k miles a day and you’ll be ripped in no time. This whole eat broccoli and chicken everynight is a waste of life. As humans we’re are supposed to eat! Not nit pick and eat carrots all day lol

  • Great to watch a video where the (female) you tuber not only knows how to truly get the facts across but isn’t in some skimpy outfit trying to draw more attention to ‘herself’ rather than what she’s saying.

  • Dang I know people that are fat and believe in eating before 6 and think taking supplements gets by so you can eat Oreo McFlurry s

  • On the first myth: About “eating excess fat/protein make you fat”. While true, it doesn’t take into account satiety. Protein has the highest satiety increase of the three, because your body cannot process too much of it, it’s bad for your organs if you overload it, that’s why your body has an inbuilt satiety reflex. This is how all you can eat ribs offers exist. Because you can only eat so much protein. This is similarly true for fats, although to a lesser extent. Fats provide better satiety and satiation, feeling fuller and staying non-hungry for longer periods of time respectively. Carbs are terrible in comparison, especially the faster ones, like fruit, sugary beverages and processed carbs. Hence carbs are more likely to make you fat than fats and protein.

  • First of all, let’s all wake up and realize that weight gain in more complicated than just calories in/calories out.
    Gaining weight is a biological problem, not just a physics problem.
    Calories in/calories out is a physics problem.
    Humans gaining weight is a biological problem. Using physics to explain biological processed is short-sighted and not accurate.
    We know that weight gain in animals is a metabolic process, and we know that fat accumulation happens because of hormones, especially insulin.
    Insulin is what drives fat accumulation. If you eat too many carbohydrates, insulin drives excess carbs into fat cells.
    Also, insulin if it is constantly high blocks fat cells from releasing fat to be burned.
    Also, sugar consumption has a metabolic effect of increasing appetite and reducing energy at the cellular level.
    Fructose, found in sugar is nature’s weight gaining chemical.
    Animals use fructose found in fruits to gain weight for hibernation, migration and to survive the winter when food is usually more scarce.
    Just claiming that the law of thermodynamics/calories in, calories out explains why people gain weight is not enough of an explanation.
    Insulin, sugar and carbohydrate consumption is the main reason people gain weight.

  • Actually, polyunsaturated fats are BAD if they are made by humans. Man made polyunsaturated oils like soybean, corn, vegetable, canola, sunflower and safflower are NOT healthy.
    Humans did not evolve to eat synthetic foods. We evolved to eat natural foods
    Saturated fat is GOOD for you because it is a natural fat and we have been eating it for hundreds of thousands of years.
    The myth that saturated fats cause heart disease came from one egotistical, charismatic researcher named Ancel Keys. He convinced everybody back in the 50’s and 60’s that animal fats caused heart disease, and with a little help from the sugar industry and Senator George McGovern, convinced our government to recommend a low fat diet back in the 70’s, and the rest is history.
    BTW, fat is stored on your body as saturated fat.
    All natural fats are good. All man made fats are bad.

  • Thanks for clearing the air about vegans.

    I’ve been vegan 2 years. I think it’s absolutely hilarious when meat eaters go out of their way to tell me I probably don’t get enough protein… But meanwhile I can out do them in pull-ups, pushups, and running��…. and my abs look much better than theirs.

  • Did he just said protein will make you fat???? Jeff just stay in the training area please don’t touch subjects you’re not entirely familiar with

  • The reason why you should not eat past 6 p.m. is not about becoming fat. You don’t necessarily become fat if you eat after 6 p.m. The problem with eating after 6 p.m. is, that your stomach and gut should be empty at night, because the gut is essential in healing and regenerating the body at night. If you eat after 6 p.m. you will have a lot of food in there and your gut will have to digest that over night. But your gut can only do one thing at a time, either digesting or healing. If he has to digest at night your regeneration and healing factor of your body will be severely hampered. Only because you can’t be bothered to not eat after 6 p.m., not having the willpower and discipline to not do it. Its the definition of a lose lose situation, which should be avoided.

  • So happy to hear him bring up the vegan myth. One obvious example I often use, when people ask, is to mention that the largest, strongest, longest living land animals on the planet are vegan. Think about the cattle, elephants, etc.

  • Protein is a double-edged nutritional sword… https://www.theguardian.com/lifeandstyle/2018/jun/04/are-you-eating-too-much-protein

  • dont forget that supplements for a vegan not just protein, you need some for aminoacids, some for those stuff that i dont know the name in english for, but yea do your research before putting a hard strain on your body

  • I’m carnivore and it’s the best I’ve ever felt. 4 months in and down 13kgs. I’m not losing weight anymore due to weight training but clothes keep getting looser. Anyone struggling to lose fat should do it for 1 month and see how you feel. No sugar, no carbs just meat, milk and cheese if so inclined ��

  • To reinforce his point about fats don’t make you fat:
    Insulin: causes WEIGHT gain
    Carbs: INCREASES insulin
    Fats: LOWERS insulin

    The math is simple guys, even saturated fats are healthy because our skin is almost made entirely of saturated fats, do you want to look 10 years older? Lol ok

  • A few caveats on artificial sweeteners and protein shakes.

    1) Artificial sweeteners have been increasing linked to metabolic problems. Not cancer, and maybe better then better sugar, but worse than natural food. Avoid junk food and drink water.

    2) There are drawbacks to protein shakes, namely cost and nutritional quality. And if you eat a diet rich in protein, you will be constantly supplying your muscles with protein. Food spends about 10 hours being digested, and it takes 24 to 48 hours to rebuild muscles after a workout. No room for a post workout shake to make a difference.

  • This is a great video. I have seen/heard each one of these myths between my family and friends. Very informative and to the point as usual.

  • wierd question!!! Would if I need to eat more but I just can’t force myself to eat anymore food in the day… How do I go about fixing it so I can eat more food? @Experts/@Athlean-X

  • I’ve heard a loooot of people saying that “we must not eat after 6 pm because our stomach won’t digest our food and will start its digestive processes at 8. It simply sleeps and stores food until 8 am.”������
    These people tell me I’ll faint in the middle of the street because of lack of nutrients. I’m lacto-ovo-vegetarian and they say” you don’t consume enough protein and b12″ ����

  • Eating a metric sh!t ton of fat can’t make you fat. I get over 70 percent of my calories from animal fat. There’s not much fat on me. Carbs make you fat. I gain muscle easily on my diet. No protein supps or roids. Just meat, vit D and a couple other vits and minerals. Loads of water and sea salt.
    It’s a ketogenic diet and it’s working far better than I expected with little effort. I’m afraid that if I started strength training, I’d get too ripped. For now, I’ll stick to my short HIIT workout and walk/jog.
    With keto, it feels too easy.

  • This is so informative! And definitely not just a big supplements advertisement. I’m so glad this highly qualified professional is saying there isn’t really an anabolic window, but that I should take protein right after working out just…well…because. So nice to see quality information from fitness professionals that haven’t sold out in any way!! I mean, surely he’s just aiming to project science-based information with no financial motive at all. Thanks doc! I can’t wait to see what comes next from this fine channel. I bet it’ll be a video on the effectiveness of BCAAs. Because they totally work. So excited. I’m gonna go hit some Glutamine. I wonder where I should buy it…oh what?!?! A link just below for Bodybuilding Signature Supplements?! How amazing is that!!!

  • From a vegan: literally everything has protein in it, you don’t need anywhere close to as much protein as you’ve been told you do, you’ve been told this so you buy protein products that you piss down the toilet.
    Meat is over rated as a food in general.

  • I worked 2nd shift for over 10 years, so much #2 troubled me. But I think the rathionale.is that if a person eats too close to bedtime, they cannot burn off those calories.

  • I’m the same. Sometimes when I kind of feel iffy about working out; I take my pre work out and just show up and up doing what I set up to do. Showing up really is half the battle and sometimes a supplement could push you as reason to do it.

    Not saying it’s entirely a healthy way of thinking (because it kind of moonlights as a addiction problem) but it’s definitely a good start.

    Love ya Lean!

  • 2 years vegan. Blood protein levels way above average as well as essential amino acids and vitamins. Also in the best shape of my life. Thanks for busting this myth to all your followers Jeff!

  • I use to do drugs adderall/cocaine what pre work out would you recommend Jeff I have a high tolerance for uppers but need something that’s pretty powerful. Thanks Jeff.

  • I don’t get the stigma against late dinners. If anything, I’d assume that eating early makes you more prone to snacking before bed

  • Bruh lemme put y’all on, I’m telling you 1.2 lbs of fried chicken in olive oil, with a cup of basmati rice and grass fed butter, I’m tryna tell y’all I’ve ate it everyday for 3 weeks now and I’ve been lifting heavy weights watching Jeff’s videos, I’ve went from 155 lbs to 162 in a very short time, I’ve gained a little bit of fat sure but I’m not worried about that I can burn it off quickly with my hardgainer Metabolism, but the muscle density I’ve gained in such a short time is shocking to me

  • While i agree eating later doesn’t make you fat. It can effect fat reduction.
    Another thing i notice as i get older is the inability to digest food remaing in the stomach after going to bed. If i eat heavy. foods late i get up the next morning bloated. This can effect metabolism. Which in turn can you effect weight gain with some people.

  • References please! I am not sure about this data at all!! This should not be on the internet because it is giving so many people false information! This is a promotion advert they want you to buy there supplements!! Please don’t listen to this go to a different you-tuber or web page which is not one which is owned by a big company or sponsored!! Hate it when people do this!!

  • No evidence provided to support any of this opinion piece.

    Keto burns more calories in the form of heat. This results in losing fat faster.

  • Back in the mid 90s Jose Antonio in an article for one of the muse mags wrote a very critical article on the “Zone Diet” by Dr Barry Sears. I adopted that diet and lost 30 lbs in 6 weeks. My advice is to take anything he says with a grain of salt.

  • U cant build muscle without meat or eggs… vegans r all full of shit….they all cheat on their diet, take a million supplements, and only grow on gear.

  • The worst in all of this is that I’m sure there are plenty of personal trainers who try to advise their clients the complete opposite

  • There are reasons for some people to not eat within a few hours of going to bed. If i eat anything other than a piece of fruit very late i get up in the morning feeling. full. That in turn effects my sleep. When you don’t sleep properly every body function can be affected.
    I may be rare. But it does happen.
    I have seen with some people trying lose a couple extra pounds. Not eating at night did help. Again that is quite rare. But it does happen. As a trainer for many years i found many differences in some people.

  • “Eating Right” is highly subjective! For example, some people should eat bacon. Yet, to the health conscious layperson or religious group, bacon (pork) seems like a bad food item. And, it is—for most people. However, it may be good for you. The term used in the nutrition world to describe this phenomenon is Biochemical Individuality. Simply put, not everyone is biologically the same. This is the reason why certain well-tested medications work for certain individuals and not for others. Their individual biochemistry is compatible with that particular substance:

    “Biochemical individuality is the concept that the nutritional and chemical make-up of each person is unique and that dietary and other needs therefore vary from person to person. People have unique biochemical profiles based upon their own genetic structure, nutrition and environment”. -Roger Williams, American Biochemist

    Food is no different! We can achieve the same exact nutritive value (protein) we get from lamb meat, hempseed, fish or soy as with bacon (if bacon happens to be a High Vibe food for you) and suffer no consequences:

    “Susannah Mushatt Jones (1899–2016) was an African American who was, at the age of 116 years and 311 days, the world’s oldest living person and the last living American born in the 19th century. Jones never smoked or consumed alcohol. She slept about ten hours a night and napped throughout the day. For breakfast, she always ATE FOUR STRIPS OF BACON along with scrambled eggs and grits. She also ATE BACON THROUGHOUT THE DAY”. [Wikipedia. “Susannah Mushatt Jones”. Wikipedia: Free Encyclopedia, 2016]

    Unlike any other diet plan on the market today, the Numerology Diet actually measures the numerological values of specific foods and matches these foods to our Life Path number. Think of it this way:

    “All matter resonates at specific frequencies! The frequency of, say, a carrot, is quite different from that of a bagel. The most simplified way of looking at The Numerology Diet is through the lens of frequency matching”. Trent Tyler, Numerology Nutritionist

  • I dont know if its just me but if I eat a small amount of chocolate right before I go to sleep I will burn fat while sleeping. Ive actually factored in my sleep routine to weight loss and keeping weight off. Like I said. Not sure if its just a weird thing with me but I discovered sleep is just as important as everything else in burning fat and keeping it off.

  • I stopped eating sugar and anything with hfcs. I’ve lost 110 pounds. Pretty sure sugar causes obesity. I also only eat once a day and have no problem building muscle.

  • Your calorie myth is so wrong in has been wrong for ever. You need to read dr Atkins new diet revolution he wrote in the 70s. The best knowledge we have today comes from dr Benjamin bikman a professor at BYU. He is a insulin expert and has the secret of protein synthesis. You can eat I believe 300 to 500 more calories than you burn and never gain fat. He says 2 to 3 hundred. What you are saying is wrong. Protien has never turned into fat that not only hasn’t been proven the opposite is true. Protien can only spike if it is taken with carbs. There is no insulin rise at all when carbs are absent and you add fat the to protein. Therefore mo fat gain because no insulin draw. Your diet will not work for an endomorph! You eat way to much carbs. Your an ectomorph and have a mix of mesomorph in that’s why it works for you. I do like your channel but your ignorance about calories is alarming

  • It’s crazy to think we’ve already covered 25 of these! This is my best, cliff notes summary of the first 10 and here are the video links to the full episodes. Enjoy!

    1. Are High Protein Diets Bad For Bone and Kidney Health?

    2. Is There a Post-Workout “Anabolic Window”?

    3. Is Sugar Making Us Fat?
    Part 1 https://www.youtube.com/watch?v=9JrT84PeTgw
    Part 2 https://www.youtube.com/watch?v=K_n2L0pBpcI

    4. Does Weight Training Stunt Growth?

    5. Can You Only Absorb 30g of Protein in One Meal?

    6. Does Fasted Cardio Burn More Fat?

    7. Do Carbs Before Bed Make You Fat?

    8. Does Foam Rolling Work?

    9. Are energy drinks bad for you?

    10. Does “Starvation Mode” Exist?

    Watch the full 25 episode season here:

  • Sugar doesn’t make us fat. But it makes us hungry, and THAT makes us fat. It’s like saying “gun’s don’t kill people because someone has to pull the trigger.”

  • Yeah, you can eat all the sugar you want and you may even end up with a Diabetes but as long as you balance you calories and exercise you do not get fat. And yes you can be lean and have a Diabetes: all you need is to turn your liver fatty with all that nice fructose no other cells in your body can handle (just like an alcohol) and the rest of your body with all that glucose from sugar: let your “blood sugar” run wild! BTW you can also fuel you body with alcohol: it has got plenty of energy in it we all know that and it does not make you fat (unless it is beer)!

  • I disagree with you on the sugar part. It doesn’t exist in a vacuum, meaning that it has a profound impact on the organism and leads to a very insidious condition, among other things: insulin resistance. I would recommend checking out Dr. Eric Berg’s channel. Other than that, great job!

  • Hoping you will touch on waist training if its a myth or not.. since i see even Olympia competitors are using em to ensure their midsection aint bloated

  • Do you actually need to consume all of your proteins during any part of the day, or you can change things what’s on the plate, and the timing is not as important?

  • You keep saying that things aren’t legitimate if they’re not rooted in science. Sometimes science is wrong about stuff, sometimes science has it caught up to what we already know, chicken soup anyone?

  • This has got to be one of the only reliable channels on youtube. Most of what I see when watching is just plain WRONG but this is all backed by cited studies! Awesome!

  • i dont think that people literally mean that muscle turns into fat. they mean if you stop working out, the slow process of not maintaining your body will eventually result in your body containing more fat and less muscle.

  • Thanks for your diligence, Jeff!

    On the last point, an additional reason for plateauing could be that we get better (more efficient) at executing various fitness tasks as we go, so our total caloric expenditure is not proportionately as high as our overall fitness level improves.

    Lots of great stuff to think about!

  • I agree with all of your point except number 10. I do believe your body can go into a starvation mode and your metabolism will lower due to lack of food in a weight loss diet in extreme cases such as contest preparation. I love your research and all your points and still see you as a reliable source of information. I’m a huge fan Jeff, I hope this didn’t make you think I’m averted to all your future content! Keep producing brother and I’m also looking forward to any future videos with mountain dog! ������

  • People watch some stupid documentary about sugar and are suddenly nutrition experts. Jesus fucking christ. Documentaries aren’t science. Documentaries are a form of mass media that should in an ideal case sum up scientific content in an easier way to access but those kind of new documentaries are just here to get attention…

  • Caffeine is certainly a diuretic for me. I can drink a couple of large glasses of water and not need to pee at all for a few hours, but drink a caffeinated beverage of even half the size and I’m pissing like a fountain.

  • you left a harmful ingredient out of your list on the energy drinks; citric acid. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4452714/ (energy drinks aren’t the worst, though)

  • I recently read an article that suggested foam rolling could be detrimental to the body in the form of nerve damage and/or the destruction of blood vessels due to the amount of pressure that is applied.

  • 2:40 sugar is the fastest carbohydrate, and the worst part of carbohydrates (for a modern lifestyle) is that it spikes insulin and blocks ketosis (fat burning for energy)

  • You mentioned that it will be a net 24 hour energy balance that will determine weight loss.
    What are tour thoughts on tracking calories consumed on a weekly basis?

  • Carbs right before bed sure aren’t optimal to loose weight, I don’t care what studies are saying but this observation is bulletproof, at least for me

  • im pretty sure resistence training can AFFECT growth, not necessarily stunt it. i think that things that compress the spine like squats will stunt ur growth and things that stretch the spine like pull ups will boost ur growth. it could go both ways

  • Once a week I roll over the foam roller like crazy all over my body. I love it, it feel good, see relaxes my body and I feel great and more flexible. I also use silicon balls. Def helps

  • There are benefits to intermittent fasting/time restricted eating, so hand waving away the anabolic window question isn’t good enough

  • Great video, first time watching you, I seem to have low body fat six pack, veins in arms and chest popping when I’m pumps but still have love handles, it just where i store the fat. Great video ��️‍♂️��️‍♀️

  • Going to have to disagree with the diet over original version for energy drinks. Diet or sugar free versions are worse than the sugar filled option. Consuming non-digestibles that make you crave sugar is never a good option.

  • Can you do a video on ‘naturals can only gain x pounds of lean muscle throughout their lifting career’. I’ve heard everything from 30-50 pounds.

  • Brilliant! I take it that was green screen behind you. Your advice was on point and I’ll take it to the gym with me when they reopen someday.

  • The protein research is a little misleading. It depends on the protein. If you are eating all of your protein from things like steak, red meat, or other heavy food sources then your body is going to produce more acid and when it produces that acid it will pull phosphate from your bones. when it does this your body pisses away the calcium that is connected to that phosphate therefore giving you a higher chance of getting osteoporosis long-term. Protein is found in just about everything so if you’re getting most of your protein from heavy foods that raise your acidity to a higher level then you are more likely to get osteoporosis.

  • I think that the study on sugar intake vs obesity shows that sugar consumption went down in 1999 while obesity went up is because they replaced sugar with high fructose corn syrup. But I could be wrong.

  • I also read another benefit to working out early in the day before you eat is that less work on your body to carry oxygen to the parts of your body that is used.

  • I LOVE that you put a Health Canada link up and don’t shy away from talking about Toronto. A lot of Canadian content producers shrink down about their identity so as not to “offend” their American viewers. Bravo Jeff and keep up the great work!

  • Totally wrong of you to take a guess on how much protein you can “use” in a single meal for muscle building. Because it’s false. The study you refer to uses whey right? It’s a fast absorbed protein which taken by itself only allows for about 30g to be absorbed as you say. However you can eat however much protein you want together with other foods to make the body absorb it all. Revisit?

  • Jeff’s videos are a model for fitness-related YouTube content. I love the clear and concise way that he explains the implications of scientific studies for achieving your fitness goals.

  • Hi I suffered from chicken pox, I don’t know if I am okay now coz I dont itch anymore, some blisters has began crusting, and some blisters. Stopped growing, It’s been one week. Do you think I can workout now and not worry getting sweaty etc

  • Hey Simon after binge watching all your fitness/ nutrition videos I gotta tell you, I’m more looking forward to your “7 tips to getting bigger legs” & “7 tips to getting bigger triceps,” than I was to seeing the 8th season of GAME OF THRONES.

  • If I train fed, I’m bloated throughout the day; I know that much. I also have a harder time motivating to train after eating, whether it’s just cardio, just weights, or weights and cardio. I don’t know if training fasted has ever made a difference in terms of fat loss, but for me it makes a huge difference in motivation and performance.

  • Jeff i need to tell you this that you are The Best youtuber on health and fitness man… so much info laid down for us in such easy understandable way…i am a physical therapist and i learn a lot through your videos…keep it up bro!!

  • What about basal metabolic rate? Does restricting calories affect that? What about “digestive system efficiency”, does it increase in cases of caloric restriction?

  • I was thinking if you had the time/availability to do a video on protein powders. Which brands are good, what ingredients are vital to a protein powder, what is not good, etc. Thank you!

  • Hey Jeff I wanted to ask you if you could do a mythbusters about electronic ab belts. Would love to know if they actually help burn calories or not. Thank you and hope you consider my question.

  • Hey man I really appreciate your content. I use to have many misconceptions and wasted tons of money on bs. You’ve helped me get even more gains and changed my perspective

  • 2:36 I would not believe that chart that way.
    1) How do they know how much sugar people consume? Where does the data come from?
    2) Today, many foods contain sugar-like ingredients that do not need to be declared as sugars.


  • New studies have shown that foam rolling is practically useless, both before and after training, although it has slightly greater benefits after. It works like a placebo at best. Just stick to your mobilization routine.

  • Thanks for making clear that age long arguement that you must eat before exercise..i always hear on many channels where some fitness experts always insist that you must eat something before any physical activity but then when i want to do my cardio i always do it quite early in the mornings due to my day schedule and hence i cant eat that early cos my body is not quite used to it.And it would be uncomfortable for me running with food in my stomach.Would be more convinient for me running on an empty stomach.

  • Holy shit. I like this dude but fark me, if you are any sort of sick, please don’t go to the gym and spread your germs everywhere. Do a homeworkout if you need to. Taking a few days off to not infect the gym will not hurt you, but will help other people who’s immune system may not be as good as yours.

  • Loving your vids. Something to add though, I always train when sick too. It’s not even really about your immune system but rather the stress you put on your heart and lungs. That’s why training while on antibiotics is such a big no no.

  • Carbs are so important. I can’t stand when people say they’re cutting carbs to lose weight but they’re still eating the same calories. That won’t make you lose fat, it will make you lose ENERGY because carbs are your bodies first choice for a source of fuel

  • Loving the videos. Making the best of a bad situation, however could I suggest that in today’s climate and pandemic your advice about going to the gym when sick should have the addendum to wipe equipment down after using it to avoid spreading your germs to the next poor bugger to use it.

  • i love how DOMS feels!…. does anybody else have that addiction?
    i know. i know it is not good to have it all the time but when i get it is just great!..
    i need help…

  • Hi I suffered from chicken pox, I don’t know if I am okay now coz I dont itch anymore, some blisters has began crusting, and some blisters. Stopped growing, It’s been one week. Do you think I can workout now and not worry getting sweaty etc

  • About sugar, I think Jeff that you should look at some graph about our consumption of high fructose corn syrup around the same years that sugar declined. It’s cheaper and make us more sicker than ever before. Sure sugar consumption drops but the industry just replaced it with high sugar corn syrup. Look at Robert Lustig if you have some interest in the matter. Thanks for the video, continue the good work.

  • I am a 45 years old guy that trained for over than 27 years competed over 30+ times I stopped training for over 1.5 year for personal reasons never lost muscle on that period I adjusted my diet once I was back to training in 1 month almost I am starting to look like I was before my non training period conclusion diet is a must and once you have mature muscles it never goes

  • A lot of negative comment on this such informative video. This guy knows what he’s talking about. I have done alot of research for around 3/4 years. He’s ticking all them ����.

  • People actually think sweating in the gym means you’re out of shape? That has to be the most asinine idea of heard in my life, have these people never seen athletes clear 32 oz. of water in seconds? In shape people fly through water.

  • & me & i train 3times a week,half cardiovascular work & weight training,but more strength training,but I do love my sweet as in KitKat,biscuits,& crisps,& 3 sugars in my tea lol,but still I train 3 Times a week,Monday,Wednesday,Friday for 2 and a half hours with out fail,& it makes me feel good after,& cardio wise,I do the cross training machine for 55 minutes to an hour on effort level 18,& sweat like an appsolute pig,but it’s doing my heart& lung efficiency,& bp good,a doctor always say it’s good to get out of breath it’s making the heart muscle pump more efficient,& it’s getting stronger that’s why I’m doing it.

  • It’s also essential that immediately following your workout you kneel down to Jesus and pray for those sweet gainz, because there is no evidence that doing so will harm you.

  • For every theory, study, thought, opinion, just wait 5 minutes and another study will come out and say the exact opposite. Then 5 minutes after that it changes again and every 5 minutes after that. I believe that global warming is real, but when scientist say that they have no doubt that global warming is man made, I call BS.
    They can’t even agree on the science of weight loss/muscle building and fitness in general. Keep doing what your doing, it obviously works, as for all the scientific studies you might as well pull out the Ouija board, its about as real.

  • I just started watching your videos from today and I’m already fallen in love with them. They are really affective and so….. Informative. I’m gonna start my journey from tomorrow. Thank you for motivating me ��

  • This dude is probably the “realest” fitness guy on the youtubes. Always tons of good and true info. Be weary of any fitness guy that claims there’s only one way to do things

  • As an academic myself, I really appreciate your content. You save me so much time by doing all the research! Keep up the good work!!

  • This is the first i have seen this channel and he is pretty funny and nice. I also appreciate that he does it by donation too.
    Thanks ��

  • I kinda disagree with the stretching thing. When I first started working out, I got the pains of working out for the first time in a long time, but a month in and My shoulder is hurting and everytime I walked my calf and thigh muscles would feel like their pulling on me, so I started stretching before workouts and haven’t had the problem since.

  • I don’t know if this happens in England, but here in the U.S. a significant number of people in the gym think that the calorie counter on the machine is accurate regardless of what they do on the machine. So they’ll get on the treadmill and max the incline or the stairmaster and increase the speed, and then hold on to the machine. They get calorie burn readouts of 700-800, but since they’re not doing the work they get flabbier as the years go by.

  • For the sweat point, I wouldn’t say I’ve been super healthy my whole life, but I’ve always eaten pretty well. I just sweat a LOT no matter what. Now I’m pretty fit and still sweat just as much. It seems to be mostly genetic since both my parents are the same way.

  • Started by promoting protein consumption, then creatine and then mentioning the anabolic window. All that is advertisement, commercial for pre and post workout supplements.

  • 9:48 Tell that to the ladies at the gymnastics centre when I turn up and leave sweat prints all over the mats that they have to then roll on lol..(I carry a towel to wipe as I go) but I can feel the disdain and you could cut it with a knife…
    BTW I eat clean, good hygiene, don’t smell, fit as a fiddle but still sweat like a pig:(

  • Great video,I love Simon also I like Nick strength videos too, a lot of this stuff I know,I’ve been lifting for decades, but still very informative videos. I like Simon he’s more humorous,Nick is more serious, but you both are good at what you do, I thank you for such great videos. Take care and keep on training.��️‍♂️��️‍♂️��️‍♂️��������‍♂️��‍♂️��‍♂️��

  • Excellent segment. The only myth I would take issue with is the 1st one you mention. Yes, for bodybuilders, protein intake isn’t much of an issue, but for the average person, too much protein, not enough other nutrients and dehydration can indeed damage the kidneys via rhabdomyelisis. Hydrate and eat a balanced diet. The rest will take care of itself.

  • I’m pretty sure the stretching pertains to prolonged stretches. Like holding it for a minute but stretching where you do the full range of motions all should be encouraged.

  • Doing running will kill gains, yeah a marathon but like 5-1o miles, not really. I wasted years not having strong heart and lungs, which helps you sleep better and makes rest more effective. Doh!

  • Can only speak for myself, but my gains were minimal for years while staying in the 10-15 rep range. I started lifting heavy/low reps and after three years, I was able to put on about 30 lbs. of muscle. You’ll never convince me the number of reps don’t matter. Great video, otherwise.

  • Thank you for any other wonderful post. The place else may anybody get that type of information in such an ideal way of writing? I’ve a presentation next week, and I am at the look for such info.