Alan Chan

[Alan Chan @chaneffect]

Note that training a muscle in a fully stretched position should be done with caution and proper form, as it can also increase the risk of injury if not done correctly

[Alan Chan @chaneffect]

This training principle can help you grow and build muscle 3X faster.

[Alan Chan @chaneffect]

An exercise exemplifying this is the dumbbell pullover. As the dumbbell is lowered behind the head, the lats stretch. When pulled over the body, this puts the lats under tension - stretching under load. More exercises? Squats, Romanian deadlifts, incline curls…

[Alan Chan @chaneffect]

Releasing a free ebook on how to properly set up and execute exercise machines you would find in any commercial gym. Stay tuned.

[Alan Chan @chaneffect]

Want to slow down aging? 🧠 Learn how to properly resistance train. The bread is in the pudding.

https://t.co/sfrgubbZa6

[Alan Chan @chaneffect]

Punchline: 5 hours per week for a 40% less likely hood of dying from health related condition. Seems like a fair tradeoff.

[Alan Chan @chaneffect]

Exercise is a miraculous drug.

Researchers determined increased physical activity directly lowers risk for all-cause mortality. A step further, they’ve closed in on the minimum effective dose for cardio and strength training.

Thread :🧵

[Alan Chan @chaneffect]

• Pairing 3 hours of aerobic with just 1–2 strength training sessions per week lowered it by 40% vs. those who were inactive.

[Alan Chan @chaneffect]

• 1 hour of moderate to vigorous aerobic activity per week resulted in 15% lower mortality.

• Mortality risk was 27% lower for those participating 3 hours per week.

[Alan Chan @chaneffect]

If you cancel your gym membership to "save money", im sorry.. but you're hustling backwards. health is wealth

[Alan Chan @chaneffect]

eating healthy
exercising daily
sleeping well

the best 'health insurance'

[Alan Chan @chaneffect]

Healthy Twitter reminder:

Not all advice is equal.

What works for someone else won't always work for you. Some of the best advice I've gotten was from someone who has tried it, failed and then tried again.

[Alan Chan @chaneffect]

Health doesn't always come from medicine. Sometimes, it comes from peace of mind, music, laughter, love and eating good food with friends.

[Alan Chan @chaneffect]

Self-control is strength. Calmness is mastery.

[Alan Chan @chaneffect]

Success is sacrifice
Success is discipline
success is overcoming
Success is consistency

Success isn't luck
Success isn't given

[Alan Chan @chaneffect]

Leaning Out Starter Kit

Sleep 7 - 8 hrs
10K steps daily
Whole food diet
Focus on a high protein-rich diet
Drink lots of water
Spend time in the sun
Low sugar consumption
Regular resistance training