If that book taught you all that, it didn't do you any service education-wise.
- Eating every 3 hours is useless. It's great for bodybuilders that need to increase or decrease their caloric input fast, because removing 100kcal from each meal yields a 500kcal deficit, and adding 100kcal from each meal yields a 500kcal surplus, which makes controlling weight easier when eating is your job. For most people however, eating often has no benefit.
- Lifting weights is great whether you're a man or a woman. Its benefits are not contingent on having high testosterone. Testosterone will only impact your ceiling and rate of progress but that's ok because you are here to improve, not compete.
- Cardio is good, but the morning part doesn't bring any benefit whatsoever. HITT is great but not recommended for overweight people because of the potential strain on joints and the fact that it has a huge negative impact on recovery (thus impeding the previous point on lifting weights). LISS on the other hand might be boring, but has no impact on joints whatsoever and can even help you recover from lifting weights. Before you go for a sprint, try going for a walk.
- No alcohol - no argument here
- 5 times a week is great if you can afford it, but not necessary - 1 time a week yields a huge improvement over 0, 2 a slightly smaller improvement over 1, etc.
- Sleep - no argument here, most people need more sleep than they think they do, and less time in front of a screen
- Muscle confusion is not a real thing, it's just a marketing term invented to get you to hire an overpriced personal trainer. You should absolutely not change your exercise routine as regularly as you might think. Your body responds to progressive overload of stressors. For instance, doing the exact same movement 3 times a week and adding one repetition to every set every session is taking a stressor, the exercise for a given sets x reps, and overloading it, which provokes adaptation and thus progress. Similarly you can add a small weight every session, or add a set, or combine all of those. This is how training routines are actually build. By systematising progress like this you can measure how well you are responding, and adapt the other variables accordingly (absence of progress often comes from dietary issues, or lack of sleep)
Scientific Principles of Strength Training, by Dr. Mike Israetel, Dr. James Hoffmann, and world-class powerlifter and coach Chad Wesley Smith, is an excellent and easy read on the general process of training.
- Eating every 3 hours is useless. It's great for bodybuilders that need to increase or decrease their caloric input fast, because removing 100kcal from each meal yields a 500kcal deficit, and adding 100kcal from each meal yields a 500kcal surplus, which makes controlling weight easier when eating is your job. For most people however, eating often has no benefit.
- Lifting weights is great whether you're a man or a woman. Its benefits are not contingent on having high testosterone. Testosterone will only impact your ceiling and rate of progress but that's ok because you are here to improve, not compete.
- Cardio is good, but the morning part doesn't bring any benefit whatsoever. HITT is great but not recommended for overweight people because of the potential strain on joints and the fact that it has a huge negative impact on recovery (thus impeding the previous point on lifting weights). LISS on the other hand might be boring, but has no impact on joints whatsoever and can even help you recover from lifting weights. Before you go for a sprint, try going for a walk.
- No alcohol - no argument here
- 5 times a week is great if you can afford it, but not necessary - 1 time a week yields a huge improvement over 0, 2 a slightly smaller improvement over 1, etc.
- Sleep - no argument here, most people need more sleep than they think they do, and less time in front of a screen
- Muscle confusion is not a real thing, it's just a marketing term invented to get you to hire an overpriced personal trainer. You should absolutely not change your exercise routine as regularly as you might think. Your body responds to progressive overload of stressors. For instance, doing the exact same movement 3 times a week and adding one repetition to every set every session is taking a stressor, the exercise for a given sets x reps, and overloading it, which provokes adaptation and thus progress. Similarly you can add a small weight every session, or add a set, or combine all of those. This is how training routines are actually build. By systematising progress like this you can measure how well you are responding, and adapt the other variables accordingly (absence of progress often comes from dietary issues, or lack of sleep)
Scientific Principles of Strength Training, by Dr. Mike Israetel, Dr. James Hoffmann, and world-class powerlifter and coach Chad Wesley Smith, is an excellent and easy read on the general process of training.