Mike Matthews
@muscleforlife
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I write fitness books (2M+ sold), host the Muscle for Life podcast (35M+ plays), and founded @LegionAth (800k+ customers).
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Joined April 2012
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How many calories should you eat every day to reach your fitness goals faster? What about your “macros”? What types of food should you eat? Take my free 60-second diet quiz and find out:
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"Do not regret growing older. It is a privilege denied to many."
—Mark Twain
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Normalize saying, "I don't know enough about this to have a strong opinion."
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Sometimes you should say no to the ice cream and feel proud, and sometimes you should say yes and feel satisfied. There are no universal dietary rights or wrongs, only circumstances and compatibilities. Your judgment counts.
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Skipping alcohol when out with friends is an underrated form of self-mastery.
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“You never know how strong you are until being strong is the only choice you have.”
—Bob Marley
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“Wise men talk because they have something to say; Fools because they have to say something.”
—Plato
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Exercise to celebrate what you can do with your body, not to punish yourself for eating pizza.
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"If you don't make time for your wellness, you will be forced to make time for your illness."
–Joyce Sunada
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One weird trick for avoiding hangovers: don't drink alcohol.
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If doctors prescribed diet and exercise as zealously as they prescribe drugs, there would be a lot less chronic disease.
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Saying that the sugar in fruit will make you fat is like saying that money will make a man sexy. It can, but it takes a lot.
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If you eat way less sugar, fruit will get way more delicious.
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“The world owes you nothing. It was here first.”
—Mark Twain
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I'll never get sick of seeing people experience the joy of realizing they can achieve far more than they thought they were capable of.
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“A wise person is hungry for knowledge, while the fool feeds on trash.”
—Proverbs 15:14
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"No price is too high to pay for the privilege of owning yourself."
—Friedrich Nietzsche
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The detox nobody wants to do: no alcohol, a lot less phone, and lots of water, walking, and sun.
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Your sleep hygiene is like your diet—it’s either working for or against you, enhancing or injuring just about every aspect of your life.
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“Finish every day and be done with it. You have done what you could; some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day.”
—Ralph Waldo Emerson
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A simple mental health hack: spend more time in nature than you do on your phone.
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Showing up every day despite how you feel is an underrated form of self-mastery.
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If you haven't consistently eaten well and trained hard for at least 5 years, you aren't allowed to complain about your "bad genetics."
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It's not "toxic body positivity" to acknowledge that exercise is healthy regardless of your body fat percentage.
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You don't need to do cardio to lose weight. But you should still do cardio because it's great for your health.
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You don't need confidence to start. You need to start to develop confidence.
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You know you're getting good at this fitness stuff when you eat well and exercise often because of how it makes you feel rather than how much validation it gets you from others.
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Motivation doesn't create action that creates results. Action creates results that create motivation.
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Sorry but not sorry: nothing destroys more physiques than a glass or two . . . or three . . . of wine every day.
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Too many older people think only of money when asked what's required to live life on their own terms. Their first answer should be "physical strength," especially if they're older.
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One day, you're going to look back and think, "Wow, all of those little improvements really did add up."
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"The best six doctors anywhere and no one can deny it, are sunshine, water, rest, and air, exercise and diet."
–Wayne Fields
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"Instead of feeling that you lost the day after a bad morning, reframe each day as 4 quarters:
1. Morning
2. Midday
3. Afternoon
4. Evening
If you blow one quarter, just get back on track for the next one. Fail small, not big."
–Gretchen Rubin
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Sometimes, the best workouts are the ones you least want to do.
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If I die while lifting weights, add more weights, and then call 911.
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Sometimes, the "secret" is just having the guts to get out of bed every morning and go back for more punishment from the unforgiving world.
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Eating at the wrong times of the day doesn't make people fat. Eating too much food at any time of the day makes people fat.
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“Any person capable of angering you becomes your master.”
—Epictetus
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Controlling your consumption of food is an underappreciated form of self-mastery.
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"Believe in in yourself!"
"Believe in myself? The same person who got me into this mess?"
The paradox of self-confidence.
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Fitness isn't everything, but everything is harder if you aren't fit.
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To control your health, fitness, and body composition, control your consistency in the kitchen and gym.
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My favorite cauliflower pizza recipe:
1. Blend a pile of cauliflower and steam.
2. Mix with mozzarella, Parmesan, oregano, salt, garlic powder, and 2 eggs.
3. Spread into a cirlce on a baking sheet.
4. Feed into the garbage disposal and order real pizza.
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Exercise because you love your body, not because you hate it.
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Lifting weights will make your life better. Doing cardio will make it longer.
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Too many people take too many medications to treat problems caused by their lifestyle.
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Whether you ate a bag instead of a bite, ordered a cheeseburger instead of a chicken breast, or drank a barrel instead of a bottle, you're not a bad person. Or a sad sack. Or anything other than someone who ate some food or drank some drink.
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Do everything you can now to avoid needing doctors later.
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Relying on caffeine for energy is like trying to borrow your way out of debt.
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Starving yourself throughout the week so you can gorge on the weekends is like wearing a seatbelt so you can drive like a maniac.
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"I really wish I would've drank more last night," said nobody ever.
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Many more people fail in fitness from a lack of patience rather than a lack of effort.
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Too many people want to have a following rather than make a difference. It's far nobler to be loved by a few than to be known by the many.
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Just because someone lost a bunch or weight or built a bunch of muscle, it doesn't mean they're qualified to be a trainer or coach. Some of the worst fitness advice is peddled by some of the fittest people.
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As a general rule, try to resolve health problems naturally before you resort to pharmaceuticals. A healthy lifestyle can heal many a thing that ails you.
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A simple life hack: cut ties with people who reach out when you're winning but never when you're losing.
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You're at a birthday party. There's cake and pizza. You don't know how many calories they have. You eat them anyway. You look the same the next day. The end.
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Becoming the best version of yourself necessarily includes getting into great shape.
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I don't know who needs to hear this, but going for a walk is indeed exercising. And it's not a waste of time.
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Just because someone has a lot to say about something, that doesn't mean they know what they're talking about. Don't mistake verbosity for veracity.
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Diet is the primary tool for controlling body fatness.
Strength training is the one for gaining muscle and strength.
Cardio the one for enhancing metabolism.
And all three together produce optimal physical and mental health and well-being.
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“Keep busy. It’s the cheapest kind of medicine there is.”
—Dale Carnegie
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You know you're getting good at this fitness stuff when you start to appreciate how much better your body is feeling and functioning just as much as how much better it's looking.
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The absolute best muscle building supplements THEY don't want you to know about: carbs, calorie surplus, losing your abs, progressive overload, getting stronger, enjoying your workouts, deloading, training periodization, extra sleep, realistic expectations.
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Remember that no matter how productive and polished someone seems, they're still in a perpetual state of getting their shit together. Just like the rest of us.
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Sometimes the best way to take the sting out of a bad day is to do a good workout.
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“One day, you’re 17 and you’re planning for someday. And then quietly, without you ever really noticing, someday is today. And then someday is yesterday. And this is your life.”
–John Green
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You can learn from success, but sometimes it's a lot easier to learn from failure.
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Simple diet hack: go unfollow anyone who says you should stop eating fruits, vegetables, and whole grains because cavemen.
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It's not fat shaming to say that sometimes we gain weight simply because we get lazy or surrender self-control and eat and drink too much.
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“He who laughs at himself never runs out of things to laugh at.”
—Epictetus
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Modeling healthy living for your children is the most valuable inheritance.
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"Eat less highly processed food and move more weights" is a more useful prescription for fat loss than "eat less move more."
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Fitness, especially strength, is the first prerequisite for successfully pursuing whatever kind of life you really want to live.
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A simple life hack: Don't make important decisions when you're angry, depressed, fearful, etc. They're always distorted and defective. Instead, have some fun first because nothing supports sound thinking like joy and enthusiasm.
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There's no shame in admitting that at least 50% of the reason you exercise is that your life feels a little out of order when you stop going to the gym.
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Arguing with vegans is far worse for your health than eating meat.
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Where you're going is less important than who you are.
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Not lifting heavy weights for fear of getting “bulky” is like avoiding sugar for fear of getting “addicted."
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One weird trick for faster fat loss: Get enough sleep. Undersleeping increases appetite, and hunger is the nemesis of dieting.
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Swapping white rice for cauliflower rice is an easy way to slash your carbs and will to live.
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Drink water, not calories.
Eat whole food, not engineered foodslop.
Eat meals, not snacks.
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If you want to get to where you want to be, you first have to accept where you actually are.
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The most "body positive" people I know eat well and go to the gym.
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“A superior man is modest in his speech but exceeds in his actions.”
—Confucius
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Getting enough sleep is the easiest way to feel invincible.
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I'm not sure who needs to hear this, but it's okay to go to bed on an empty stomach or even a little hungry.
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A simple life hack: Surround yourself with people who cheer you on. Those who don't or won't are almost always more trouble than they're worth.
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“It has been my observation that most people get ahead during the time that others waste.”
—Henry Ford
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You might be surprised how much better you'll feel if you gain 10 pounds of muscle and lose 10 pounds of fat.
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If doctors prescribed diet and exercise as zealously as they prescribe drugs, there would be a lot less chronic disease.
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"Cardio is a horrible at burning fat," said someone who's full of shit.
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A highly underrated beauty tip: Get enough sleep.
Research shows that just two nights of bad sleep can make us look less attractive to strangers and just two or three nights of good sleep can markedly improve attractiveness.
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You might be programmed if you believed that people walking on beaches were contributing to the Covid crisis but people protesting George Floyd's death weren't.
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“Humility is not thinking less of yourself; it is thinking of yourself less.”
—C.S. Lewis
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You don't get the physique you want. You get the physique you're willing to work for.
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A gentle reminder to start your day with some sunlight before the screen light.
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Water drinking 101:
1. Drink a little when you're thirsty.
2. Drink a little when you're hunger (it might be thirst).
3. Drink a little more when you sweat a lot.
4. Drink a little more when your pee is a darker shade of yellow.
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