Michael Matthews Quotes

“According to a 2006 study conducted by researchers at Duke University, more than 40% of the daily actions people perform aren’t actual decisions: they are habits.”

“By eating a food repeatedly, you’re more likely to develop a liking for it. Research with children, for example, shows it can take up to fifteen exposures to a new food before they adjust to it.”

“Despite what fake gurus and pill and powder pushers say, there are no shortcuts in this lifestyle. You either do the work, or you don’t. And you either transform your body, or you don’t.”

“I believe that if you can create the body of your dreams, you have what it takes to create the life of your dreams as well.”

“If you view food primarily as a source of flavor, comfort, and pleasure, it’s much harder to eat a lot of what’s good for you versus what makes you feel good. If, however, you consider it mainly a supply of nutrition and sustenance — 'fuel', as some people like to say — you’ll develop an inclination toward nutritious foods and an aversion to overindulging in junk calories.”

“Many people don’t realize that the benefits of exercise go far beyond physiological and psychological improvements.”

“Thirty minutes of reading per day, over time, can turn you into an expert in just about anything.”

“You can cultivate a taste for foods you don’t like by combining them with ones you enjoy. For instance, if you struggle to eat cruciferous vegetables but love cheese, combine them! Then, as you get used to eating the vegetables that way, you can reduce the amount of cheese until it’s no longer needed.”

“You’ve probably heard that it takes somewhere between 21 to 30 days to form a new habit. This rule of thumb originated with Dr. Maxwell Maltz’s seminal 1960s book Psycho-Cybernetics, but actual scientific research has demonstrated it can take quite a bit longer—about 66 days on average.”

“A calorie is the energy needed to raise the temperature of 1 kilogram of water by 1 degree Celsius. This is also called a kilocalorie or large calorie, and is used to represent the energy value of food.”

“A carbohydrate is a molecule composed of carbon, oxygen, and hydrogen that can be broken down in the body to release energy.”

“A high-protein diet is absolutely vital for building muscle and preserving it when you’re dieting for fat loss. A low-protein diet is absolutely good for nothing. End of story.”

“A protein is a naturally occurring compound that’s composed of one or more long chains of amino acids. Proteins are an essential part of all organisms and are used to create body tissues such as muscle, hair, and skin, as well as various chemicals vital to life.”

“A sensible recommendation: if you’re overweight and don’t exercise, you shouldn’t eat a bunch of simple carbohydrates every day.”

“Always set goals and be looking to improve. Don’t just try to stay the same, because things tend to either get better or get worse.”

“An amino acid is a naturally occurring compound found in proteins.”

“An enzyme is a substance produced by organisms that causes specific chemical reactions.”

“Anabolism is a metabolic process in an organism by which energy is used to make more complex substances (such as tissue) from simpler ones (such as proteins). This is also known as constructive metabolism.”

“Any food that contains 'hydrogenated oil' or 'partially hydrogenated oil' likely contains trans fats, so just don’t eat it.”

“Cardio is negotiable.”

“Catabolism is the metabolic process by which more complex substances (such as proteins) are broken down into simpler ones (such as amino acids), together with the release of energy. This is also known as destructive metabolism.”

“Cholesterol is not found in foods made from plants.”

“Digestion is the process of breaking down food so it can be used by the body.”

“Discipline is doing what you hate to do, but nonetheless doing it like you love it.”

“Eat at least about 30% of your daily carbs in your post–workout meal.”

“Every professional bodybuilder is on steroids. Yes, every single one, regardless of what they say.”

“Examples of powerful compound exercises are the squat, deadlift, and bench press, which train a lot more than just the legs, back, and chest, respectively.”

“Fried foods are often cooked in trans fat.”

“Fructose is a very sweet sugar found in many fruits and honey, as well as sucrose and high-fructose corn syrup, both of which are about 50 percent fructose and 50 percent glucose. Fructose is converted into glucose by the liver and then released into the blood for use.”

“Galactose is a type of sugar found in dairy products that is metabolized similarly to fructose.”