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TITLE PAGE COPYRIGHT PAGE ABOUT THE AUTHOR CONTENTS 1. YOU HAVE BEEN LIED TO, AND IT’S TIME TO LEARN THE TRUTH 2. THE WAR AGAINST BS AND BROSCIENCE SECTION ONE: WEIGHT LIFTING MYTHS
Myth #1: I can’t build muscle/lose weight because I have bad genetics Myth #2: I’m a hardgainer Myth #3: Deadlifts are bad for your back Myth #4: Squats are bad for your back and knees Myth #5: You have to work your abs more to get a sixpack Myth #6: You can turn your fat into muscle Myth #7: Lifting light weights for many reps gets you toned Myth #8: Women should train differently than men Myth #9: The more you work out and the longer the workouts are, the better Myth #10: You can “shape” your muscles with certain exercises Myth #11: You don’t have to lift weights if you just want to be “healthy and fit” Myth #12: You should always stretch before working out Myth #13: You can get rid of fat by working out a particular area of your body Myth #14: It’s okay to cheat on form if you’re going heavy Myth #15: Once you stop training, all your muscle turns to fat Myth #16: You should eat whatever you want when you want to maximize muscle growth Myth #17: Weight training makes you inflexible
SECTION TWO: CARDIO MYTHS
Myth #18: When doing cardio, you want to get your heart rate into the “fat burning zone” Myth #19: Your body kicks into fat-loss mode after 20 minutes of cardio Myth #20: You have to do cardio to get lean Myth #21: You shouldn’t do cardio when you’re trying to gain weight Myth #22: You should do cardio before lifting weights Myth #23: Sweating more during cardio burns more fat
SECTION THREE: DIET & NUTRITION MYTHS
Myth #24: Fasting puts your body into “starvation mode” Myth #25: If you eat a lot of carbs, you will always be fat Myth #26: Eat many small meals per day to stoke the metabolism and control hunger Myth #27: You can’t drink alcohol if you want to look good Myth #28: Fruit juice is good for you Myth #29: Fruit is bad for you Myth #30: The body can only absorb and use (insert number here) grams of protein at a time Myth #31: I won’t have to watch what I eat if I exercise a lot Myth #32: Don’t eat at night if you want to lose weight Myth #33: If you eat breakfast, you’ll stay thin. If you skip it, you’ll get fat Myth #34: Egg yolks increase the risk of heart disease Myth #35: Eating fats makes you fat Myth #36: Don’t drink water while eating because it interferes with digestion Myth #37: Diet sodas are good for dieting Myth #38: Salt is bad for you Myth #39: Certain foods have “negative calories” Myth #40: I don’t need to count calories if I eat healthy foods and watch my portions Myth #41: Eating a lot of protein is bad for your kidneys Myth #42: One cheat day per week is okay
SECTION FOUR: SUPPLEMENT MYTHS
Myth #43: The only way to get big and lean is to take steroids Myth #44: You have to take a bunch of supplements to get jacked Myth #45: Fat burners get you ripped Myth #46: Creatine is a steroid/is dangerous/doesn’t work/is bad for your kidneys
SECTION FIVE: LIFESTYLE MYTHS
Myth #47: Stress and cortisol make you gain weight Myth #48: Sleep isn’t that important Myth #49: I’m overweight because I have a slow metabolism Myth #50: I don’t have the time/opportunity to diet and exercise
BONUS REPORT WOULD YOU DO ME A FAVOR? REAL SUPPLEMENTS THAT REALLY WORK ALSO BY MICHAEL MATTHEWS BIBLIOGRAPHY REFERENCES
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