Emily Whyte

[Mike Matthews @muscleforlife]

The process of dieting is occasionally punctuated with moments of sudden, explosive doubt, discouragement, and distress. Expect them and plow on. You're doing fine.

[Mike Matthews @muscleforlife]

P.S. Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?

Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: https://t.co/iDH606H1Bw

[Mike Matthews @muscleforlife]

Brandy did 36 weeks of my body transformation coaching and 38 lost lbs, 14% body fat, and 2 inches from her waist, and she increased her whole-body strength to boot.

Great job!

Want to see if this fitness coaching service is right for you? Go here:

https://t.co/HKbsXvdyAo

[Mike Matthews @muscleforlife]

The more "boring" a training program is (familiar exercises, simple progression, repetitive workouts, etc.), the more likely it'll produce long-term results.

[Mike Matthews @muscleforlife]

Saying that counting calories will give people an eating disorder is like saying drinking alcohol will make them alcoholics. With some people, one can lead to the other, but with most of us, we can have one without the other.

[Mike Matthews @muscleforlife]

Who else can vividly remember the disappointment of the moment you realized that losing "only" one pound per week is actually a win?

[Mike Matthews @muscleforlife]

Want to know what a healthy body weight is, how to find your ideal body weight, and how to change your body weight for the better?

Go here: https://t.co/mZEJgki25c

[Mike Matthews @muscleforlife]

I've never met anyone who started lifting weights in their 50s or 60s who didn't wish they'd started in their 30s or 40s.

[Mike Matthews @muscleforlife]

So many of the breakthroughs we're seeking are waiting in the work we're avoiding.

[Mike Matthews @muscleforlife]

Don’t force yourself to follow a workout routine that you don’t like, no matter how “scientifically optimal” it might be. Stale training is like stale food. Edible but dreary. Find something that makes you fizz.

[Mike Matthews @muscleforlife]

Dan did 18 months of my one-on-one coaching and lost 37 lbs, 13% body fat, and 10 inches from his waist, and he increased his whole-body strength to boot.

Great job!

Want to see if this service is right for you? Go here:

https://t.co/HKbsXvdyAo

[Mike Matthews @muscleforlife]

The best way to get what you want is to give others what they need.

[Mike Matthews @muscleforlife]

"People try to do all sorts of clever and difficult things to improve life instead of doing the simplest, easiest thing—refusing to participate in activities that make life bad."

—Leo Tolstoy

[Mike Matthews @muscleforlife]

How strong are you compared to your peers? And how can you use that information to reach your fitness goals faster? Go here to find out: https://t.co/P1Zq5l4erL

[Mike Matthews @muscleforlife]

FITNESS WHITE PILL

You couldn't gain more than a pound or two of fat in an entire day of relentless feasting and imbibing, so don't fret over the occasional "cheat meal" gone awry. Even your worst won't visibly disturb your body composition, so just shrug it off and jog on.

[Mike Matthews @muscleforlife]

P.S. Want some help gaining your next 10-to-15 pounds of muscle? Or losing your next 10-to-15 pounds of fat? Or both at the same time?

Here are 5 ways I can assist whenever you’re ready, including free fitness plans, coaching, books, and more: https://t.co/iDH606H1Bw

[Mike Matthews @muscleforlife]

In fitness, you often have to first discover what doesn't work (for you) before you can root out what does. So it's okay to fail at a diet or training program. That means you tried. And learned. And now can use that wreckage to climb a little higher next time.

[Mike Matthews @muscleforlife]

Eating enough protein is as simple as eating 2-to-4 servings of ~50 grams. And 50 grams of protein is as simple as eating one of the following:

- 2 scoops of a high-quality protein powder

- 6-to-8 ounces of lean beef, poultry, or fish

- 8 ounces of shellfish

- ~2 cups of low-fat high-protein yogurt (Greek or skyr) or low-fat cottage cheese

- 2 cups of egg whites

And let's not forget that certain plant foods can effectively "supplement" protein intake, like:

- 1 cup of legumes or beans (15-to-20 grams of protein)

- 1 cup of quinoa (~10 grams of protein)

- 4 ounces of tofu (~10 grams of protein)

- 4 ounces of tempeh (~20 grams of protein)

[Mike Matthews @muscleforlife]

EASY FITNESS WIN

Say no to something you'd normally say yes to, like the office donuts or pizza, the extra serving of chips or ice cream, or the second soda or glass of wine.

[Mike Matthews @muscleforlife]

What’s the best rep range for newbies? Should you do long fasts? How often should you refeed while cutting?

Get my evidence-based answers here: https://t.co/awEgOvFIAQ