Jerome Armstrong

20/05/2024

Both the flat bench and incline bench equally grow the mid and lower chest. (Link in comments). Influencers who tell you that you need to hit muscles from a wide variety of angles are just plain wrong.

Pick movements that you feel you can execute at a high level. Train as hard as safely possible. Your body will tell you when you've had enough.

Everything else is diet.

17/05/2024

95+% of your results in the gym comes down to these three things:

✅ Train hard enough
✅ Eat enough protein
✅ Eat enough, but not too much carbs/fat

Almost everything else is just marketing.

If you're not seeing the results you think you should, message, text/Whatsapp (12622367456), or email me ([email protected]) and let's set up a time to talk.

12/05/2024

Redesigning this page (formerly 18 Minute Fitness training studio).

Big things are coming. Stay tuned.

19/04/2024

💯 - it's a conflict of interest. Friendly reminder that Type 2 Diabetes is a disease of chronically elevated blood sugar, NOT insulin resistance. Stop consuming carbohydrates and your blood glucose, insulin, and A1C will normalize quickly

That insulin resistance is your body doing what it is supposed to do - keep cells from absorbing a potentially damaging amount of glucose. It's called the Randle Cycle. When cells are replete with energy substrate they try to lock the doors from the inside to avoid taking up more.

When people inject insulin in superphysiologic amounts, the doors are essentially being kicked in and the cells are forced to take up more glucose from the bloodstream. This is because elevated blood sugar causes glycative damage to blood vessels, organs, and nerves.

The solution then is to stop eating carbs, NOT to match your insulin to your carbohydrate bolus. Address the root cause.

16/04/2024

Mainstream dietary guidelines are a joke. Two alcoholic drinks a day are fine, but we need to limit red meat to far less than that?

The former is a known class 1 carcinogen and the latter is a food we've been eating in large amounts for the overwhelming majority of our time as a species.

Correlation doesn't equal causation. Epidemiology is the science of drawing inference from correlation and association. But spurious correlation leads to outrageous recommendations.

Make it make sense.

09/04/2024

Fast food has more heavy metals than the EPA allows for in water. 👇

29/03/2024

👇 Dropping this here for all the trainers, bros, and bodybuilders who still talk about microtrauma.

28/03/2024

Counting calories fails again. When trying to gain weight for a lipid experiment, Nick lost almost a pound by adding almost 2000 calories a day from butter.

Link:

First... PLEASE, watch to the end... there's a twist and I want you to see it, hear me out, and contemplate the "WHY" of this video. Not the "click bait" you...

28/03/2024

Sugar is poison. It's NOT the preferred fuel of the body. In fact, the need for dietary carbs is ZERO. your body makes all the glucose it needs and no more.

23/03/2024

Calories: the word EVERYONE in the fitness industry uses incorrectly.

Calories are a unit of heat. It's conventionally used to approximate the mass of food that people are eating. Similarly, people say that you gain weight from eating too many calories, but since the body doesn't convert mass into energy or energy into mass, the statement is literally incorrect.

The body converts mass into other mass. As such, people should be talking about the law of conservation of mass, not the law of conservation of energy. If the pilot light in your water heater goes out, your water heater will lose a lot of calories, but the mass remains the same.

Anyone who talks about a calorie deficit or surplus is just plain wrong.

The better way to track food intake is to track your macronutrients. Eat the same foods at the same time of day, see how your body responds, and adjust portions accordingly.

22/03/2024

Time restricted eating isn't killing you. Yet another example of how studies are often grossly misrepresented.

20/03/2024

There are 10000x more pesticides IN your produce than ON it.

Why is it that people will obsess over an article like the first picture, but turn a blind eye to the second? Ames' paper points out there are over 60 known carcinogens in brussel sprouts.

And these aren't things we're spraying on them - they are naturally occurring compounds within plants meant to protect them from predation. There's a reason that if you were to go out into the wild, 99+% of all plants are toxic to humans.

I know this is controversial, but there's a reason I source all of my claims. But don't take my word for it. Read Ames' paper yourselves and draw your own conclusions.

19/03/2024

Another Example That Carbs Slow Metabolism:

In this documentary, the filmmaker worked with a nutritionist to come up with a diet where he eats the SAME number of calories, only emphasizing "healthy" foods containing added sugars. Over the course of his experiment, he GAINED 22 lbs.

The number one criticism of this documentary is that not enough effort was made to make sure he's eating the same number of calories. But if going to a Dietitian and having them come up with a meal plan for you isn't accurate, then just how accurate is the average person tracking their food?

Your metabolism is highly dependent on the food you eat. Too many people interested in health and fitness are myopic in reducing things to a single calorie count. Our bodies don't work that way. Whether we gain or lose fat is mediated by hormones, NOT availability of energy substrate.

Anyone reducing diet to calories and calories out is doing you a great disservice. And quite frankly they don't know what they're talking about.

19/03/2024

Humans are obligate carnivores

19/03/2024

Lower Carbs = FASTER Metabolism

In this study, people eating THE SAME NUMBER OF CALORIES across different macronutrient ratios had their resting and total energy expenditures measured.

The group eating the fewest carbs burned about 300 more calories a day.

Here's a simple argument:
Not all calories are equal. Since all calories are not equal, counting calories is an inefficient way to approximate food intake.

Or

Carbs slow your metabolism.

Can you lose weight eating carbs? Yes.

But you're far more likely to hit your goals following a more efficient approach. And if the CICO paradigm is true, burning an extra 300 calories a day adds up to a 31lb weight loss over a year.

Cut carbs. Cut weight.

18/03/2024

Fixed it, but otherwise 💯.

If you're forcing yourself to endure things you don't enjoy, you'll never have lasting results. There are very few hard truths in the fitness industry. There are only better and worse ways to achieve the same goal.