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The Smart Simple Guide to a Better Physique: Fitness, Strength Training, and Nutrition Lessons from a Professional Athlete and Biomedical Engineer
The Smart Simple Guide to A Better Physique - Fitness, Strength Training, and Nutrition Lessons From a Professional Athlete and Biomedical Engineer, by Emily Hu, is a straightforward guidebook to exercise, diet, and nutrition. It is written in a friendly and pragmatic style, and based on the knowledge of a triple all-time world record holding powerlifter who also has a Master's in Science degree in biomedical engineering from Duke University and is a published orthopedic researcher.
The author went from never having competed in sports to becoming an all-time world record holder with professional sponsorships in 3 years, to being recruited by NBC for Dwayne "The Rock" Johnson's The Titan Games, while working a full-time job in biomedical research the entire time. This book was inspired during the COVID pandemic when the author received requests for advice from friends on how they could eat, feel, and look better quickly after many months of sedentary, government-mandated COVID lockdowns.
The author brings together advice on the following topics in a way that is suitable for newcomers but also helpful in filling in gaps for those who are more 1 - FoodMacronutrients (and Fiber!)Why Fad Diets Work (But Only For A While)Fad Diets with Some Merit“How I Keep My Weight Under Control”…or Low-Stress Diet and Execution StrategiesPart 2 - Exercise and MovementCardioThe Workout Section, or “Bare Minimum Weekly Workouts to Look Good Naked”The ExercisesThe Workout PlansPart 3 - SleepPart 4 - SupplementsPre-Workout SupplementsPost-Workout SupplementsNon-Workout Supplements
The author went from never having competed in sports to becoming an all-time world record holder with professional sponsorships in 3 years, to being recruited by NBC for Dwayne "The Rock" Johnson's The Titan Games, while working a full-time job in biomedical research the entire time. This book was inspired during the COVID pandemic when the author received requests for advice from friends on how they could eat, feel, and look better quickly after many months of sedentary, government-mandated COVID lockdowns.
The author brings together advice on the following topics in a way that is suitable for newcomers but also helpful in filling in gaps for those who are more 1 - FoodMacronutrients (and Fiber!)Why Fad Diets Work (But Only For A While)Fad Diets with Some Merit“How I Keep My Weight Under Control”…or Low-Stress Diet and Execution StrategiesPart 2 - Exercise and MovementCardioThe Workout Section, or “Bare Minimum Weekly Workouts to Look Good Naked”The ExercisesThe Workout PlansPart 3 - SleepPart 4 - SupplementsPre-Workout SupplementsPost-Workout SupplementsNon-Workout Supplements
144 pages, Kindle Edition
Published December 29, 2022
38 people are currently reading
11 people want to read
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Displaying 1 - 10 of 10 reviews
January 29, 2023
🔹 Emily Hu is a professional award-winning powerlifter, national Olympian weightlifter and bodybuilder.
She crafted this guide to share with her friends during the pandemic, and it slowly starts turning into a helpful solution for their weight loss journey, which leads to the drafting of the book.
🔹 So she wants to help people who want to weight loss for a better physique without going into a loophole of marketing gimmick that is serving fancy diet, exercise and supplements which don't serve successful aid. Because it's too sophisticated and hard to follow along.
🔖This book is divided into 4 parts:
1) DIET
2) Fitness - EXERCISE
3) SLEEP
4) SUPPLEMENTS
🔖Let's dive into this:
1) Diet
~Your diet should be healthy and simple to follow with your workout & easy to maintain with your weight loss journey. Even while traveling you can follow these healthy diet.
Micronutrients ( carbohydrates, fat, protein) play a vital role in our diet.
The author has quite a simple list to understand these micros.
How much and when we should take in our diet.
2) Exercise-
According to Emily,- the most effective exercise is quite simple and easy to do.
But our common misconception is
An intense strength workout is not for us.
She has broken down each exercise for every part of our body in easy steps.
Such as the upper part, lower part, back, and abdomen.
3) Sleep -
Your exercise will only work when your muscles will get proper rest to recover and rest.
Your sleep cycle plays a major role in working out. On days when you can't work out
Try to get proper sleep it would be very helpful to get back into a routine.
4) Supplements- People think supplements are magic tricks which will make their attractive, lean and chiselled bodies.
But it is only supplement in simple and additional help to your workout.
You have to actually work out for better health, physique, weight loss and strength training.
The author's motto is -
"Work smarter,not harder"
That's why she has shared her guide with us in simple words. Even if you are beginner and never worked out in life. This book begins lessons for beginners and professional weightlifters.
She crafted this guide to share with her friends during the pandemic, and it slowly starts turning into a helpful solution for their weight loss journey, which leads to the drafting of the book.
🔹 So she wants to help people who want to weight loss for a better physique without going into a loophole of marketing gimmick that is serving fancy diet, exercise and supplements which don't serve successful aid. Because it's too sophisticated and hard to follow along.
🔖This book is divided into 4 parts:
1) DIET
2) Fitness - EXERCISE
3) SLEEP
4) SUPPLEMENTS
🔖Let's dive into this:
1) Diet
~Your diet should be healthy and simple to follow with your workout & easy to maintain with your weight loss journey. Even while traveling you can follow these healthy diet.
Micronutrients ( carbohydrates, fat, protein) play a vital role in our diet.
The author has quite a simple list to understand these micros.
How much and when we should take in our diet.
2) Exercise-
According to Emily,- the most effective exercise is quite simple and easy to do.
But our common misconception is
An intense strength workout is not for us.
She has broken down each exercise for every part of our body in easy steps.
Such as the upper part, lower part, back, and abdomen.
3) Sleep -
Your exercise will only work when your muscles will get proper rest to recover and rest.
Your sleep cycle plays a major role in working out. On days when you can't work out
Try to get proper sleep it would be very helpful to get back into a routine.
4) Supplements- People think supplements are magic tricks which will make their attractive, lean and chiselled bodies.
But it is only supplement in simple and additional help to your workout.
You have to actually work out for better health, physique, weight loss and strength training.
The author's motto is -
"Work smarter,not harder"
That's why she has shared her guide with us in simple words. Even if you are beginner and never worked out in life. This book begins lessons for beginners and professional weightlifters.
December 31, 2022
Excellent combination of science and experience!
The author uses an excellent combination of science (break down of different types of nutrients and how they affect the body), physiology (why fat is needed), and experience (proper technique/form, best fitness moves if short on time, and diet composition). The authors background in biomedical engineering as well as nutrition is clearly relevant through the book. If you are beginner, intermediate, or advanced in fitness this book offers reminders and important information on supplements and adjusting for wherever you are in your fitness journey.
Most importantly the author does what she says she will do. Gives scientific backed information and knowledge of biomedical engineering to create a better physique and also better health in general. The book does not claim to offer a one size fits all routine, nor does it state that these things MUST be done to increase your fitness level. As with real life, there is flexibility in the recommendations and adjustments for eating out or traveling.
The supplements section is outstanding as this is an area that is unregulated by any part of federal government and can easily manipulate you into thinking every supplement is a must needed cure for X ailment. The real search done in this area is perfect for those interested in additional tips for fitness. This book is not written in overwhelming medical jargon. Industry common terms are used and any scientific words are very simply explained.
Finally, I appreciate the overall tone of the book. The author describes her personal experiences, common assumptions, and includes parenthetical notes that most people are thinking but don’t say (like no one wants to out in a date and order chicken and vegetables). The book is easy to read and relatable. It is not a workout Bible, it does not prescribe the perfect diet nor does it over promise results. Excellent read, I will recommend to friends and family.
The author uses an excellent combination of science (break down of different types of nutrients and how they affect the body), physiology (why fat is needed), and experience (proper technique/form, best fitness moves if short on time, and diet composition). The authors background in biomedical engineering as well as nutrition is clearly relevant through the book. If you are beginner, intermediate, or advanced in fitness this book offers reminders and important information on supplements and adjusting for wherever you are in your fitness journey.
Most importantly the author does what she says she will do. Gives scientific backed information and knowledge of biomedical engineering to create a better physique and also better health in general. The book does not claim to offer a one size fits all routine, nor does it state that these things MUST be done to increase your fitness level. As with real life, there is flexibility in the recommendations and adjustments for eating out or traveling.
The supplements section is outstanding as this is an area that is unregulated by any part of federal government and can easily manipulate you into thinking every supplement is a must needed cure for X ailment. The real search done in this area is perfect for those interested in additional tips for fitness. This book is not written in overwhelming medical jargon. Industry common terms are used and any scientific words are very simply explained.
Finally, I appreciate the overall tone of the book. The author describes her personal experiences, common assumptions, and includes parenthetical notes that most people are thinking but don’t say (like no one wants to out in a date and order chicken and vegetables). The book is easy to read and relatable. It is not a workout Bible, it does not prescribe the perfect diet nor does it over promise results. Excellent read, I will recommend to friends and family.
January 4, 2023
I picked this book up after considering trying strength training for the first time. It’s definitely a “smart” and “simple” guide as the title suggests. I love how it’s laid out in four easy to reference sections: food, exercise/movement, sleep and supplements.
Every part feels very data driven. The author explains the “why” behind every aspect of her advice, and the science of absorption and metabolism seems well founded and researched. The simple equations, the pictures accompanying the recommended workouts, and sample meals may be basic for some, but for me, it’s exactly the reference/starter’s guide I need to create a plan for myself.
I also appreciate the very human approach the author takes. She recognizes that people eat out, they don’t always like working out, and that sometimes we will fail. The encouragement to do what you can, and her own admissions of sometimes not being 100% help me believe this will be something I can work at, fail at, and try again.
Day 1 after reading, I feel like I modified my planned meals for the week a bit, was more conscious of trying to get some more movement in my day (stairs, walking around), tried some of the upper body workouts, and looked into some of the supplements recommended. All of that was easy to implement, and I plan to look back at this book as I continue the journey. Recommended for anyone who wants to get in better shape, but doesn’t know where to start!
Every part feels very data driven. The author explains the “why” behind every aspect of her advice, and the science of absorption and metabolism seems well founded and researched. The simple equations, the pictures accompanying the recommended workouts, and sample meals may be basic for some, but for me, it’s exactly the reference/starter’s guide I need to create a plan for myself.
I also appreciate the very human approach the author takes. She recognizes that people eat out, they don’t always like working out, and that sometimes we will fail. The encouragement to do what you can, and her own admissions of sometimes not being 100% help me believe this will be something I can work at, fail at, and try again.
Day 1 after reading, I feel like I modified my planned meals for the week a bit, was more conscious of trying to get some more movement in my day (stairs, walking around), tried some of the upper body workouts, and looked into some of the supplements recommended. All of that was easy to implement, and I plan to look back at this book as I continue the journey. Recommended for anyone who wants to get in better shape, but doesn’t know where to start!
January 11, 2023
Being a biomedical engineer Emi is fully qualified to write this book. It’s informative and does not over inform. Being a doctor I found this book perfect for anyone who is looking for information about healthy eating patterns, misinformation about fad diets, the right amount of exercise, sleeping patterns and god foods and bad foods. I like the conversational style which is neither pedantic nor primitive. The book has a language that treats the reader with respect and attempts to bust all myths related to diets, exercise and outside foods, breaking each up very logically.
It’s a must read for anyone who is even a bit interested in being healthy and fit and not just thin.
It’s a must read for anyone who is even a bit interested in being healthy and fit and not just thin.
June 9, 2023
Finally a no bullshit practical guide backed by science for health and fitness topics. I’m big into weightlifting and as someone who has to sift through a lot of false or misleading conclusions online, I appreciate the facts and scientific resources in the book. The explanations in the book make it easy to understand while also calling out what the myths are. Also the tips are specifically to aid people who have jobs and a life and can’t dedicate their entire day to getting abs. Definitely worth the read.
February 13, 2023
This is a great book for those who are starting to dip their toes into the world of lifting and dieting. The author does a fantastic job at giving the reader a rundown of current diets and their expected outcomes. She also gives a great explanations of weight training. With helpful instructions and hints included.
I received an advance review copy for free, and I am leaving this review voluntarily.
I received an advance review copy for free, and I am leaving this review voluntarily.
June 9, 2023
A great and easy read for people who have yet to start or have already started on their journey to fitness and health. Emily does a great job of parsing through some myths and equipping you with the right tools to approach a SUSTAINABLE lifestyle to help you achieve your best health and self!
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January 15, 2023Love this book! This book covers all aspects of healthy living - workout, sleep, weight and more. Definitely worth reading to help focus on what can be controlled to live a healthy life.
January 23, 2023
Fantastic read! Really motivates you to feel like you can reach new goals in overall fitness and health. Love how the author writes as if she is speaking directly to me. Highly recommended!
July 18, 2024
Love the combination of practical experience with scientific knowledge for exercise and nutrition. Very empowering: The author makes what can feel very daunting, feel within reach. Highly recommend this book as a valuable tool for anyone serious about achieving their health goals.
Displaying 1 - 10 of 10 reviews