Habits and Hustle

Episode 416: Ebenezer Samuel Shares No-Nonsense Advice on Building Muscle, Burning Fat, and Healthy Eating for Life

Jan 17, 2025

Ebenezer Samuel, Fitness Director of Men’s Health and certified trainer, dives into muscle building and effective fat loss strategies. He debunks the myth of toning, explaining its misleading nature. Discover the truth behind 'calories in, calories out' and why meal timing matters for fitness goals. Samuel highlights the virtues of strength training, especially for combating age-related muscle loss. He also discusses dietary choices, revealing minimal differences between brown and white rice, and stresses the importance of fiber in our diets.

16:31

Episode guests

Ebenezer Samuel

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Episode notes

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Quick takeaways

Emphasizing protein intake in four meals a day, paired with vegetables, is vital for effective muscle building and digestion.

Aging individuals should prioritize weight training to combat muscle loss, focusing on building strength rather than seeking 'toning' effects.

Deep dives

The Importance of Protein and Meal Structure

Aiming for around four meals a day with a focus on protein intake is essential for building muscle and supporting overall health. Each meal should ideally contain about 20 grams of protein from natural sources, paired with a serving of green vegetables and a moderate amount of carbohydrates. This balanced approach encourages proper digestion and nutrient absorption, helping to avoid issues stemming from overeating. Incorporating a variety of protein sources, like eggs or chicken, along with different vegetables, can promote fiber intake, which is often lacking in modern diets.

Intro

2min

Nutritional Timing and Its Impact on Fitness Goals

2min

Essential Meal Planning for Muscle Building and Healthy Eating

2min

Brown Rice vs. White Rice: The Fiber Debate and Personal Choices in Diet

2min

Resisting Sarcopenia: The Power of Strength Training

7min

Want to build muscle and lose fat effectively?

In my Fitness Friday episode, Ebenezer Samuel, the Fitness Director of Men’s Health and Head of Training Innovation at FlexIt Fitness, discusses the myth of toning and getting shredded. We also discuss the concept of "calories in; calories out" and what it gets right and wrong. Tune in for actionable diet and muscle-building tips!

Ebenezer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. He's logged training time with NFL athletes and track athletes and his current training regimen includes weight training, HIIT conditioning, and yoga. Before joining Men's Health in 2017, he served as a sports columnist and tech columnist for the New York Daily News.

What we discuss:

Intermittent fasting
Calories in vs calories out
Society needs more fiber
Brown rice vs white rice
How to build muscle as we age
Toning isn’t a real thing

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To learn more about Ebenezer Samuel:

Instagram - https://www.instagram.com/ebenezersamuel23/

Articles -https://www.menshealth.com/author/217286/ebenezer-samuel/

Find more from Jen:

Website: https://www.jennifercohen.com/

Instagram: @therealjencohen

Books: https://www.jennifercohen.com/books

Speaking: https://www.jennifercohen.com/speaking-engagements