If you could not tell by the title, this book is all about fitness. In the introduction the author Michael Matthews gives a good bit of background into is journey to becoming a successful fitness trainer, writer, and blogger. In many ways I feel like I had a very similar journey, though the fitness journey is never complete. In the book he details his many years of working out moving from the new popular program or new fad diet, only to see minimal results. After years on that path he decided to ditch what was popular and find out the science behind fitness.
Exercise
Most people believe that exercising is the way to get fit. After reading the book I have learned that it is merely a part of getting fit, and possibly a smaller part than we may think. The plan that is laid out in this book is to teach you how to burn fat and build lean muscle. This is the key to achieving the "Spartan Warrior" physique that most men strive for. In terms of exercising to achieve that goal, Mr. Matthews presents a plan that is rather simplistic yet effective. The main goal of the program is to progressively overload your muscles by lifting at a lower rep count while using roughly 85% of your max for each particular lift, after you have properly warmed up. In terms of what lifts to be done the focus should be on 4 compound lifts. Squat, Bench Press, Deadlift, and Overhead Press. These should be done in the 4-6 rep range and if 6 reps are achieved, weight is added for the next set.
The book goes into detail on training frequency and rest periods as well. It teaches you how to lay out a program for yourself that you feel may be most appropriate and also gives a few templates based on a 3, 4, or 5 day training schedule. One aspect that I know I will be using is the rest periods that are explained. When lifting at such a high ratio of your max, more rest is required. In the book he explains that many studies have shown that rest periods of 3-4 minutes are optimal for weight lifting programs.
Diet
As I mentioned that exercise is a part of the fitness equation, diet is a much larger piece of the equation. There is a great deal of detail on the science of how food effects your body and fitness levels included in the book. The science behind weight loss breaks down to a simple equation of energy in - energy out. If you bring in more energy(food) than you expend in a given period of time, you will gain weight. To fully understand how to manipulate this equation you must understand how much energy you expend in a day, or your Basal Metabolic Rate. He explains how to figure this out along with many other aspects of healthy eating to lose, gain, or maintain your weight.
A huge portion of the fitness calculation is the macro nutrients that you get through food and supplementation. The macro nutrients are Fats, Carbohydrates, and Protein. There is great info in the book on how you should plan your macro nutrient intake in order to achieve your goals.
Science
To me the thing that makes this book different from many other books and articles that I have written is that Mr. Matthews makes it a goal of the book to be sure that the reader understands exactly how anything you put into your body works and effects your body as it relates to eating for fitness. The amount of detail is extremely helpful to change the way a reader may think about foods or supplements. I think this is the most interesting aspect of the book.
Final Opinion
I think this book is an extremely informative guide to how to modify your life and fitness routine to achieve a healthier lifestyle or fitness goal. I would highly recommend it to anyone who feels they have hit a wall in their training or are just beginning their journey.
I personally will be implementing the lifting methods and routines that were laid out in the book as that is how I worked out years ago when I was in my best shape. In recent years I have gotten away from that and I do not feel or see any progress. I think with using these methods and putting a big effort into increasing my protein intake to approximately 200g per day will help me to achieve my fitness goals of 300lb bench press, 350lb squat, and 400lb deadlift.
You can visit www.muscleforlife.com to learn more about the author and his writings.
I hope you enjoyed my feedback on the book. I tried to keep it brief but detailed enough to provide some background. I appreciate any feedback.
Thanks,
Travis
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