Strength By Fitness

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Strength By Fitness

Strength By Fitness

@StrengthbyMike

Coach, and Personal trainer. Health, fitness, nutrition, and recovery @ Strength By Fitness. Read an article, get coached, train well.

Beigetreten Mart 2024
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@mastashredda @Hybridathlete Unless their exercise routine is underwhelming and their deficit is through the roof, of course. But I have never had a obese/overweight client that did not lose a ton of body fat and waist circumference while also building a lot of strength & lean mass in the gym.
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@mastashredda @Hybridathlete Obese and overweight people who strength train & eat a higher protein intake do in fact lose body fat and build lean mass during the same cut very frequently. ( read almost always ).
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Hybrid Athlete Guy
Hybrid Athlete Guy@Hybridathlete·
This is a great example of how not to do a bulk. Absolute best case, he added 3-4lb of muscle mass in the past 3 months. And that's only if he was brand new to lifting, program was good, and he was doing everything right. It's much more likely he gained 1-2lb of muscle mass, 1-2lb of water, and 10-12lb of fat. And if he cuts back down now, there will be virtually zero physique change, even if he somehow hit best case scenario and added 3-4lb of muscle mass. 3 month cut/bulk cycles are a very good way to never really make any progress. If you really want to add some size, lift consistently for 1-2 years, without doing any cuts, while eating slightly above maintenance. Then cut down and see what you built.
Eric Nathan@BarstoolNate

We did it!!! What a rush!!! Eat a lot of food, lift heavy weights! The road to 180 is complete! The goal was to get to 180 just to push myself to do it. I don’t really want to cut bc I like being huge but I’ll probably cut and see if I get ripped af I guess. On we go!

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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@09887654321J @ScottAppliedSci @joshuajohn570 Vito gave you a good approach. It will work quite well 💪💪. Another easy approach would be 1.6 to 2.0 g/protein/kg of bodyweight & day. Eat mostly plant-based whole foods rich in fiber,protein & micronutrients. + eggs, fish, & chicken. 3/4 strength days/week. Daily walk/jog.
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Andrew Scott
Andrew Scott@ScottAppliedSci·
Carbs show us who has type 2 diabetes. But they don’t cause it. If they did, people who consume a diet with a higher % of carbs would be at increased risk. They’re not. Hypothesis discarded.
Diet & Nutrition@Diet0Nutrition

Insulin resistance is nothing but carbohydrate toxicity driven by overconsumption of refined sugars and carbs It starts when your body has to deal with too much sugar too often, so it releases more insulin to keep blood sugar under control. Over time, your cells stop responding properly to insulin, like ignoring a signal that used to work. Because of this, sugar can’t enter your cells easily and begins to build up in your bloodstream. Your body reacts by producing even more insulin, trying harder to force the sugar into your cells. Eventually, this constant struggle disrupts your metabolism making it easier to gain weight and harder to stay healthy.

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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@joshuajohn570 @ScottAppliedSci Eat too much fat ( excess energy) in total per day & you will perpetually add excess body fat until one day you will have developed T2D. The body doesn't care what the macronutrients behind your excess intake are. Except that protein & fiber-rich carbs equal better outcomes.
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@joshuajohn570 @SomerwilTara @ScottAppliedSci You might want to widen your nutritional and health insights Joshua. Theres very little benefit being too narrow-minded when it comes to nutrition and health. And no one said that healthy fat isnt essential. But you can 100% easily overconsume fat.
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@StanleyVit7349 @joshuajohn570 @ScottAppliedSci Did I, or anyone else tell you that 180 gram of fat is a surplus intake for you? No, we did not. A. So if you eat ~ 1800 calories per day of fat. B. & dont add excess body fat that simply means that you are C. Low enough/too low on other nutrients & high enough on activity.
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@MeTheAngryCat @joshuajohn570 @ScottAppliedSci You can be in a excess energy intake and pack on endless excess body fat and still be nutritionally deficit. Hundreds of millions of people fall into this group. Fat like alcohol are the most energy abundant nutrients. Fat is essential, yes, but you can 100% consume too much.
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Joshua John
Joshua John@joshuajohn570·
@ScottAppliedSci No one is getting type 2 from over consumption of fat and protein so there's that
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@ChrisVMDHealth Amen Chris 💪💪☕️. Its not ever going to be effortless living a healthy fit life for decades, but it can be made a lot easier by scheduling habits, properly prep & plan food choices & cooking ( we eat what we have at home ) et cetera. Remove the need to be inspired & just do it
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Chris V MD
Chris V MD@ChrisVMDHealth·
@StrengthbyMike It really helps so much. Gotta make the good decisions easier!
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
A wonderful big pillar habit to embrace because it works 💪💪.
Chris V MD@ChrisVMDHealth

Don't overcomplicate it: -Pick a healthy protein you like -Pick a vegetable you like -Pick a healthy starch you like -Cook, season to taste, combine, and throw into (glass) Tupperware You just want to have something in the fridge that you like and is healthy at all times. It's so much easier to make good decisions when you don't have the friction of making it up from scratch every time. Crush friction. Then enjoy a week of health and fitness on easier mode.

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Strength By Fitness
Strength By Fitness@StrengthbyMike·
Cited study. Rao AS, Esmail KP, Lee RS, et al. Large Language Model Performance and Clinical Reasoning Tasks. JAMA Netw Open. 2026;9(4):e264003. doi:10.1001/jamanetworkopen.2026.4003 jamanetwork.com/journals/jaman…
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
Ai as a coach, a good or bad idea? Here is one more study making it perfectly clear that AI is a very poor coach. In this study current AI models was wrong more than 80% of the time for some modalities. And that is of course absolutely not remotely good to be anyone's coach.
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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@ItIsMikeFitz Looks like a perfect fit for RDL indeed 💪💪☕️. Bent over/chest supported rows, shrugs, too. And yes, once you have the setup right, I can see them being great for a deeper barbell bench press alternative too.
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Michael Fitzpatrick
Michael Fitzpatrick@ItIsMikeFitz·
Ok… Gave the lever arms another shot for posterior chain day and I’ve gotta say... I’m sold!! Took a minute to dial in the setup and angles, but once I did I was able to run RDLs, Bulgarians, hip thrusts, calf raises (via belt squat), and back extensions (was super easy to do a drop set) really effectively. The RDLs especially felt great. Being able to load the weight slightly behind me lit up my glutes and hamstrings way more than I expected. Kept the handles a bit forward too, which made the load feel heavier because of the leverage (duh 😆). After tonight, these are definitely staying in the rotation. Upper body is next. Going to take some time to learn the angles there and see what they can do.
Michael Fitzpatrick@ItIsMikeFitz

Ok..I used the lever arms. My first impression? Total waste of money 😆 Very steep learning curve, takes a long time to set up and adjust, and it's awkward compared to cables, dumbbells and barbbells. I tried doing pressing movements and when I thought I got to a good angle, the pressing just didn't feel right. I think it does have a place in a home gym but for me it's a 👎

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Strength By Fitness
Strength By Fitness@StrengthbyMike·
@ScottAppliedSci A perfectly fine choice of fruit & plant-based nutrients. T2D running in the family does not make it less so. And since you are well aware of what healthy food & fitness habits people with T2D and poor metabolic health needs I only see benefits from fruits on a weekly basis.
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Andrew Scott
Andrew Scott@ScottAppliedSci·
Is this a healthy snack for my young son despite the family type 2 diabetes genetics?
Andrew Scott tweet media
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Strength By Fitness retweetet
Dr Terry Simpson
Dr Terry Simpson@drterrysimpson·
Yes, people struggle with “eat less” because hunger rises, adherence falls, and the environment is engineered to make restraint difficult. That’s physiology meeting reality, not a moral failure. But the leap to “high insulin makes it impossible to lose weight” is where the wheels come off. Insulin is a signal, not a prison guard. When you are in a sustained caloric deficit, fat loss occurs, even in the presence of insulin. We’ve seen this repeatedly in metabolic ward studies, tightly controlled, no room for hand-waving. If insulin truly “locked” fat away, no one with insulin resistance would ever lose weight, and yet they do, every day, with diet, surgery, or medications. What insulin does do is make the process harder. It nudges fuel partitioning, it can increase hunger, it may reduce spontaneous energy expenditure. It tilts the field, it doesn’t end the game. So the more accurate version is less dramatic and more useful: People don’t fail because they are weak, they fail because biology and environment make sustained restriction difficult. Hormones are part of that story, but they do not repeal the laws of energy balance. Not a perfect storm, just a difficult system.
Carrie and Cats For Democracy! 🗳@macgyvergirl7

@drterrysimpson ..or maybe both of these things are actually true. "As for “eat less fails,” it often fails because: •hunger increases •adherence drops •environments are engineered for overeating" But ALSO, high insulin makes it impossible for many of us to lose weight. *Perfect storm*

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Strength By Fitness
Strength By Fitness@StrengthbyMike·
Habits compound every day & week you maintain them, and that applies for all of life, so just keep going and never stop 💪💪.
Dr. Gabrielle Lyon@drgabriellelyon

Progress is often misunderstood as something that comes from intensity or major overhauls. In reality, it is built through small, consistent actions that compound over time. These daily decisions shape your physical capacity, your metabolic health, and your ability to perform and recover. Whether it is how you train, how you fuel your body, or how you prioritize recovery, each choice contributes to a larger trajectory. The value is not in any single decision. It is in the accumulation of those decisions over weeks, months, and years. Sustainable progress is not about doing more. It is about doing what matters, consistently.

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@Hybridathlete @mastashredda @09887654321J @ScottAppliedSci @joshuajohn570 @SomerwilTara @StanleyVit7349 @MeTheAngryCat