What's the role of fats in fitness? How do you choose between good and bad fats to optimize muscle gain?
Fat is a raw material for hormone synthesis. To maintain the optimal hormonal environment for muscle growth, fitness enthusiasts should prioritize high-quality unsaturated fat sources such as olive oil, avocado, and salmon, consuming 0.5–0.7 grams per kilogram of body weight.
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Does the source of calories matter? Why can't we just look at calories, and need to consider macronutrients too?
A calorie deficit determines whether you lose weight, but the source of those calories—the proportion of macronutrients, micronutrient intake, and the satiety and thermic effect of food—is what dictates whether you lose fat or muscle, and whether your physique truly looks good.
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Is intermittent fasting truly effective for fitness enthusiasts? Coach Kai's practical observations and hardcore analysis
The core of intermittent fasting is a calorie deficit, not the fasting itself. Fitness enthusiasts should pay special attention to protein intake, the safety of fasted training, and warnings for special populations. Beginners are advised to gradually progress starting with the 12/12 intermittent fasting method.
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