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

@thealigilbert/ @transformxruby/ Diet break Reverse How to train for it Being okay with changing Huffy puffy Short rest periods Keeping the HR up Gain strength Rip muscle fibres to then form newer bigger ones Reps over days and weeks Higher calories and life events People cut too soon Don’t push themselves hard enough Challenge yourself Stimulating muscle enough Before and afters take a very long time for the dramatic ones Trusting 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 thing 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 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  EXPECTATIONS- TIMELINES AND DEADLINES ARE WARPED IT ISNT WHAT YOU DO, ITS HOW YOU LIVE - LONG TERM IDENTITY SHIFT - LIVE LIKE A FIT PERSON 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 Touch on the fats are overrated bc like PJ also goes on about with less fats 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 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 well 3. 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.