Bruce Lee was a legendary martial artist, actor, and cultural icon born in 1940. He maintained a low body fat percentage of 4-6% at peak. He trained 3-4 times daily following a 6-day workout split
Arnold Schwarzenegger was born in Austria in 1947. Started weightlifting at 15 and became Mr. Olympia champion 7 times. Moved to US in 1960s and transitioned to acting. Elected California Governor in 2003
Subcutaneous fat is less dangerous than visceral fat, which is metabolically active. Healthy waist circumference for men is less than 40 inches, for women less than 35 inches. Visceral fat increases risk of heart disease, diabetes and blood clots
Eat 5-6 smaller meals daily with snacks between. Include high-fat snacks like nuts, seeds, yogurt, and hummus. Drink high-calorie beverages like milk and smoothies. Focus on protein-rich foods like meat, fish, and beans. Eat whole grains and vegetables with healthy fats
Women face unique challenges in muscle building due to hormonal differences. Strength training requires proper technique, consistency, and rest periods. Split workouts throughout the week for a total body workout. Muscles strengthen during rest periods, not during lifting
Add 5-10 lb (2.3-4.5 kg) every few weeks to maintain muscle growth. Start with 5-20 lb dumbbells if unable to complete 14-22 reps. Focus on 6-10 reps per exercise to exhaust muscles