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

@thealigilbert/@transformxruby/Diet breakReverseHow to train for itBeing okay with changingHuffy puffyShort rest periodsKeeping the HR upGain strengthRip muscle fibres to then form newer bigger onesReps over days and weeksHigher calories and life eventsPeople cut too soonDon’t push themselves hard enoughChallenge yourselfStimulating muscle enoughBefore and afters take a very long time for the dramatic onesTrusting the process - like how you need to be all in and not half follow a plan- 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 Look worse before you look better Not chronically dieting Reverse dieting type thingSomething 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 stagnationGetting 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  EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPEDIT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON2. 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 thatTouch on the fats are overrated bc like PJ also goes on about with less fatsa lot of people don't understand how important it is but instead play it down is something that's dangerous or just don't understand it yet birth control is so easily prescripted and if you want to touch a little bit on birth control you can do that as well3. BC and HRT with women just your speel on it because HRT is so demonized and hormone health in general bc its similar to males with some aspects.