Fitness

Resources

Articles

• A Simple 2021 Reboot — My Short Letter to a Friend Who Wants to Get In Shape - Tim Ferriss

• Beginner's Health and Fitness Guide - Liam Rosen

• How to Build Muscle Fast (Training, Diet, and Workouts) - Steve Kamb, Nerd Fitness

• The Complete Guide to Weight Loss for Men - The Art of Manliness

• The Ultimate Guide to Losing Fat and Gaining Muscle (At the Exact Same Time) - Nerd Fitness

• Why Can't I Lose Weight? (What No One Else Will Tell You) - Nerd Fitness

• You Don’t Need More How-To Advice — You Need a Beautiful and Painful Reckoning - Tim Ferriss

Blogs

• The 4-Hour Body - Tim Ferriss

Podcasts

• Dr Mike: The Hidden Side Effects Of Vaping! We Need To Stop Medical Misinformation! - Diary Of A CEO

• How I Lost 60 Pounds and Started Giving A F*ck About My Health - Mark Manson

Reddit threads

• Men in their late 30s who lost belly fat, HOW?!
• People who've lost a lot of weight, how did you do it?

Subreddits

• r/Ketogains
• r/Leangains

Webinars

• Are You Doing It Wrong?​ Misconceptions About Workout & Nutrition Consistency - Nerd Fitness

Websites

• Bishoi Khella - Your Fitness Journey Starts Here
• Monitor My Health - Blood tests run by the NHS
• Simple Science Fitness
• The Fitness Wiki
• The Leangains Guide

YouTube Channels

• Andrew Huberman

  • 4 FAT LOSS Methods For INSANE Results
  • The Most EFFICIENT Way To LOSE FAT

    • It's very clear from both animal and human studies that time-restricted feeding can have a very powerful and positive impact

    • When you eat is as important as what you eat

    • It's very important that the feeding window happens during the more active phase of the day - eating during the nocturnal phase of the 24-hour cycle is detrimental

    • Don't have food for the first hour after you wake up, and the two/three hours before bedtime

    • It's best to extend the sleep related fast either into the morning or start it in the evening

    • Alternate day fasting (eating one day, fasting the following day) seems to be the most effective for weight loss and blood glucose regulation

  • This how easy it can be to Lose Fat
• Dr. Eric Berg DC

  • 12 Extreme Belly Fat Weight Loss Tips
  • 23 Signs Your Body Needs More Nutrients: How to Address the Deficiencies
  • 7 Surprising Ways to Speed Up Fat-Burning (AND LOSE WEIGHT FASTER)

    1. Exercise less but with more intensity (HIIT)

       • Fat burning happens when resting, not when exercising

       • Over-training could block fat loss

    2. Drink one tablespoon of Apple Cider Vinegar (ACV) in water one hour before bed

       • Slows down glyconeogenesis, which is the ability of the liver to create new sugars

    3. Better sleep

       • Vitamin D3 and B1 before bed

       • Taking a 30 minute nap during the day

    4. Lower stress

       • Stress increases cortisol, cortisol increases insulin, insulin stops fat loss

       • Get exposure to sun (especially in the morning) increases melatonin, which helps lowering cortisol

       • Doing physical work in the house/yard helps way more to lower stress than physical exercise

    5. Consistent with low carb

       • A1C tests check the average of the last 3 months

    6. Intermittent fasting

       • Consuming more fat at the beginning of a fasting program helps to fast for longer periods of time

    7. Nutrient dense keto foods

  • How to Burn Belly Fat EXTREMELY Fast – TOP 10 TIPS
  • The MOST POWERFUL Antioxidant Is Melatonin, NOT Glutathione
  • The Ultimate Fat Burning Guide: Dr. Berg's Webinar on Maximum Weight Loss
• Dr. Sten Ekberg

  • 10 Warning Signs Your CORTISOL Is Way Too High!

    • Weight Gain

    • Blood Sugar

    • Appetite & Cravings

    • Frequent Infections

    • Menstrual Period

    • Osteoporosis

    • Muscle Weakness

    • Easy Bruising

    • Slow Healing

    • Insomnia

  • Top 10: How To Lose Weight Fast, Naturally And Permanently (Ultimate Guide To Burning Fat)
  • Top 10 Things You Must Do To Lose Belly Fat Fast

    • Reduce insulin by reducing carbs consumption

    • Reduce hunger by eating fat and protein

    • Check proper functioning of thyroid

    • Rule out anemia

    • Consume MCTs (medium-chain triglycerides) for quick energy

    • Consume apple cider vinegar (ACV) daily

    • Get better nutries by eating healthy whole foods

    • Do intense and short periods of exercise, fast, and get good sleep

    • Walking

    • Reduce stress with meditation

  • Top 10 Things You Must NEVER Do To Lose BELLY FAT

    • Ignore Gut Health

    • Be Sedentary

    • Miss Sleep

    • Ignore Chronic Stress

    • Ignore Obesogens

    • Excess Vegetable Oil

    • Artificial Sweeteners

    • Eat All Day

    • Excess Alcohol

    • High Sugar Diet

  • Top Reasons Apple Cider Vinegar Works With Fasting For Weight Loss & Health
  • When To Drink Apple Cider Vinegar: Best Science-Backed Benefits
• Jeremy Ethier

  • How to ACTUALLY Lose Belly Fat (Based on Science)

    • The key to losing belly fat is getting into a caloric deficit consistently and doing it for long enough

    • You should be eating the 20 foods you like the most, because that would help you stick with the diet, but those 20 foods need to be drawn from the main six groups (high protein, fats, vegetable, starch, milk, fruits) - usually 3 from each group, with two wild cards

    • Protein has the highest energetic cost of processing within the body

    • Non-Exercise Activity Thermogenesis (NEAT) is the second largest contributor to daily energy expenditure

    • Sleep is also important when it comes to losing weight - studies have shown that people that sleep at least 7 hours per night lose more belly fat and less muscle than people sleeping 5 hours per night

  • What Happens To Your Body After Taking Creatine For 30 Days?
• Project inVictus

  • Come dimagrire 10kg
  • Grasso addominale e grasso ostinato: come eliminarlo?