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At the end of the day remember, your health is your responsibility, not your doctors.
most people in the gym are doing tons different exercises from triceps extensions to chest flys to “isolate” every muscle and hit it from the perfect angle. This type of training romanticizes and over simplifies your bodies system for building muscle as people believe that they’re chest will grow simply by preforming the right exercise, instead of training the body as a whole, understanding basic movement patterns, and remembering the most important thing to building muscle PROGRESSION.
My fitness journey- from working out since I was 10 years old to losing over 50 lbs
"Harvard researchers and their colleagues conducted an experiment comparing the effects of 6.5 hours of exposure to blue light to exposure to green light of comparable brightness. The blue light suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much (3 hours vs. 1.5 hours)."