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.
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Focus on Quantity over Diet Type
- Focus on the amount you eat, not the specific diet.
- What you eat matters more than when you eat it, according to Jennifer Cohen.
Oversimplification of Healthy Eating
- Intermittent fasting and calorie counting oversimplify healthy eating.
- These concepts originate from the idea of giving the body enough time to digest by not overeating.
Meal Composition for Muscle and Fat Loss
- Aim for four meals daily, each with 20 grams of protein, greens, and 3-4 ounces of carbs.
- Supplement with water and consider blk water as an option.