#218 HOW TO BURN FAT & BUILD MUSCLE - the truths, struggles, good n bad & shit you need to know / Ali Gilbert

<p>@thealigilbert/</p> <p>@transformxruby/</p> <p><br></p> <p>Diet break</p> <p>Reverse</p> <p>How to train for it</p> <p>Being okay with changing</p> <p>Huffy puffy</p> <p>Short rest periods</p> <p>Keeping the HR up</p> <p>Gain strength</p> <p>Rip muscle fibres to then form newer bigger ones</p> <p>Reps over days and weeks</p> <p>Higher calories and life events</p> <p>People cut too soon</p> <p>Don’t push themselves hard enough</p> <p>Challenge yourself</p> <p>Stimulating muscle enough</p> <p>Before and afters take a very long time for the dramatic ones</p> <p>Trusting the process - like how you need to be all in and not half follow a plan</p> <p>- like adding in extra workouts or trying to restruct food during the day only to find yourself binging later on type thing and all things re this</p> <ul> <li>Look worse before you look better</li> <li>Not chronically dieting</li> <li>Reverse dieting type thing</li> </ul> <p>Something to remember is not about keeping the lowest weight on the scale of the leanest look that you had maintenance is a range actually progress not stagnation</p> <p><br></p> <p>Getting to where you want to be takes a lot more sacrifice a lot more effort a lot more awareness and it is a lot more work but once you finish that phase maintenance is much easier and this is why that lost me to happen in phases &nbsp;<u><strong>EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED</strong></u></p> <p><br></p> <p><u><strong>IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON</strong></u></p> <p>2. was more about how to train for effective muscle growth and I guess a little bit more on the whole going to do bulk and cut Cycles for women and see it more as a pursuit because it's more genpop people and what that takes any importance of muscle because of that</p> <p>Touch on the fats are overrated bc like PJ also goes on about with less fats</p> <p>a lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't