https://www.compoundhealth.armedxfit.com/, https://www.armedxfit.com/

Armed x Fit Coaching, Bartholomeus Ruloffsstraat 11H, Amsterdam (2026)

11/02/2026

The best investment you can make is in yourself.
In just a few hours a week, you can boost your energy, reduce stress, feel confident, and take control of your health.

Just like my client realized:

"The classes are tough, but I feel great! Wish I’d started sooner. Feels good to take care of myself again."

It’s never too late.

10/02/2026

I sent this to a client last week who asked why fat loss felt so hard.
They didn't like what I said.
But it's the truth.

Fat loss isn't about motivation or finding the perfect plan.

It's about accepting trade-offs and doing boring work consistently.

Here's what nobody wants to hear:

You have to accept real trade-offs

Fat loss is a conscious shift between who you are now and who you want to be.

You'll give up eating out all the time, dessert every night, and probably more alcohol.

You'll plan ahead for meals and social events.

Your intuition isn't your best guide
Intuition comes from experience.

If you're struggling, you don't have that experience yet.
Track your eating for a period to learn your habits.
Think of it as training wheels for your eating.

Get comfortable with boring

Months of routine actions between before/after photos.
Meal prep. Training. Steps. Frustration. Setbacks.

Progress shows up in that unsexy gap between where you are and where you want to be.
You'll be spending most of your time there.

Don't treat it like a restart

If you're restarting every Monday, you're not starting over.
You're continuing the same all-or-nothing cycle.

There's no fresh start. Just push through the mess.

You have to choose your suck

Changing sucks. Staying the same sucks.

Being mindful of eating sucks. Even fitting into old clothes can suck.

The question isn't how to avoid it.
It's which kind you're willing to tolerate to get the outcome you want.

Fat loss isn't glamorous or easy.

It's about accepting tough trade-offs, doing the boring work consistently, and choosing which kind of struggle you're willing to endure.

Save this.
It'll be useful when you're tempted to restart again next Monday.

09/02/2026

I see a lot of people chasing the pump in the gym 💪
And I get it. It feels good.
But here's the truth:

The pump doesn't build muscle.

Mechanical tension does.
It's the only established driver of muscle hypertrophy (Van Every, 2025).

When you expose the muscle to enough tension, it gets bigger.
That's it.

Metabolic stress (the pump) is not a direct stimulus for long-term growth.
Sure, it can increase tension during high-rep sets.

But it doesn't drive growth on its own.

Here's what else doesn't matter as much as you think:

- Sarcoplasmic hypertrophy isn't a separate targetable outcome. It often accompanies myofibrillar hypertrophy, not competes with it.
- Hyperplasia doesn't occur meaningfully in humans. Focus stays on hypertrophy.

- Temporary hormone spikes during exercise are irrelevant. Too small and short-lived to matter for long-term growth.
- Muscle damage may correlate with gains because it stems from mechanical tension. But it's better minimized to aid recovery, not sought for gains.

The research shows metabolic stress feeds into mechanical tension.
Which drives muscle growth.

The practical takeaway?
Maximize tension. Support recovery.

I tell my clients this all the time:

Stop chasing soreness. Stop chasing the pump.

Make sure you progressively overload and recovery properly.

That's what builds the strength and physique that lasts.

06/02/2026

Ever feel like you’re doing everything “right” and still not seeing results?
You’re not the problem. The plan is.

You don’t need hacks. You need a method grounded in reality - and science.

The Compound Health Method was built to solve that.
Simplicity. Structure. Strategy.

Coming soon.

You're not the problem - your plan was.
Let’s fix that. Get on the waitlist for the Compound Health Method.

Link in Bio.

05/02/2026

I was chatting with a client who swore that his intense work days - back-to-back meetings, deep focus sessions - must be burning calories.
"Surely all that thinking counts for something?"

I get it. Your brain feels exhausted after a long day.

But here's the thing:

Your brain uses about 20% of your resting energy despite being only ~2% of your bodyweight.

Sounds massive, right?

Except it's already doing that. All the time.

Even when you're scrolling Instagram or staring at the ceiling.

The research is pretty clear on this:

- Chess players burn only slightly above resting levels (Troubat et al., 2008)
- That's less than 100 extra calories even if you stayed fully focused all day
- Goal-directed cognition increases energy expenditure by about 5% relative to rest

Why?

Because your brain is continuously active - processing sensory info, maintaining bodily functions.

Conscious thought is just a tiny portion of total neural activity.

So cognitive focus barely moves the energy needle.

Practically speaking?

You don't need to adjust your diet to compensate for cognitive effort.

Want to actually burn meaningful calories?
Prioritize physical activity.

That's where the real energy balance happens.
Not in your head 🫠

04/02/2026

Grateful to share Onur’s story:

Like many, he let his health slip while focusing on his career - spending long hours at a desk with little time or energy to focus on his health.

If you find yourself in a similar situation, keep in mind that:

✅ You don’t need hours in the gym or jogging.
✅ You can get and stay fit without starving yourself.
✅ You can improve your health while excelling at work.

What you need are time-efficient, easy-to-implement strategies tailored to you.

You might actually start enjoying the process like Onur.
We’re still working together today!

03/02/2026

I used to think you had to be shredded to be healthy.

Body fat is a contentious topic in the fitness space. Some people believe being leaner is better for overall health, while others claim excess body fat doesn't matter at all for overall health or mortality risk.

So, who's right and who's wrong?

A recent review found the lowest mortality risk was observed at a body fat percentage of 22% for men and 35% for women.

Risk increased significantly at 27% for men and 44% for women.

Here's what matters more: body composition.

Another study found fat mass and fat-free mass have opposing associations with mortality. Excess body fat increases mortality risk, while high fat-free mass reduces mortality risk.
(PMID: 32967840)

The idea you can be "healthy at every size" isn't true - as body fat levels get excessive, the risk of mortality increases.

But you also don't have to be "peeled skin shredded" to reap the health benefits.

Losing excess body fat can improve your overall health, but you might be surprised to learn there's a point of diminishing returns.

Getting too lean carries its own risks.

You don't have to chase extreme leanness to improve health.

A balanced, sustainable approach to body composition matters more than a shredded look.

Filter the noise. Focus on what actually moves the needle.

02/02/2026

I've seen 100s of people in the gym grinding out 2-hour training sessions thinking more is always better.
That if they don't absolutely destroy themselves they're not making progress.

That volume is the only thing that matters and if you're not sore for three days you wasted your time.

Well, might be true for some goals.

But a 2022 meta-analysis by Momma and colleagues just analyzed seven cohort studies on resistance training and longevity.

And the findings are wild.

People who did resistance training had 12 - 17% lower rates of all-cause mortality, cardiovascular disease, total cancer, and diabetes compared to those who didn't train at all.

So resistance training works. We know that.

But here's the kicker:

Just 30 - 60 minutes per week delivered most of the health benefits.

Not 10 hours. Not 5 hours.
30 - 60 minutes.

You can get meaningful protection against disease and early death with less time than it takes to watch a Netflix episode.

Now, you can go higher - up to around 130 - 140 minutes per week - and potentially see extra benefits for things like diabetes prevention.

But beyond that?

The data gets messy.

Especially for older adults, doing more than 2 - 2.5 hours per week showed no additional risk reductions. In some cases, risk actually increased.

Most subjects in the meta-analysis were older, so if you're younger the picture is less clear.

But the dose-response curve isn't linear. More isn't always better.

My take:

Start with 30 - 60 minutes of resistance training per week if longevity is your goal.

Add some aerobic work for extra protection.

If you want to push toward 130 - 140 minutes and it fits your life, go for it - but only if it's appropriate for you.

And if you're older or unsure, talk to a clinician before ramping up volume.

You don't need to live in the gym to live longer.

You just need to be smart about your dose.

P.S. I'm currently training ~3h a week, split into 4 workouts. Health-wise, this is close to optimal. Muscle growth-wise, it allows for meaningful progress!

30/01/2026

What if your health didn’t feel like a full-time job?
No more decision fatigue.

No more “which workout should I do today?”
No more "what should I eat today?"
No more over-optimization, burnout, and quitting again.

Just one simple, smart system.

Get off the fitness hamster wheel.
Join the waitlist for a science-based, time-efficient system.

Link in Bio.

29/01/2026

The internet: "Seed oils are poison."
Also the internet: "Here's zero evidence."
So I looked at the actual science. Here's what I found:

An umbrella review of 48 systematic reviews and meta-analyses (Voon et al., 2023) examined real-food oils used in cooking.

Not capsules.

Not isolated compounds. Actual cooking oils.

The review covered:
- Seed oils: soybean, sunflower, safflower, canola, flaxseed, sesame, peanut, rice bran
- Plus: olive (virgin and refined), palm, palm olein, coconut

And here's what the data actually shows:

Not all seed oils are the same.

Seed oils high in polyunsaturated fats (PUFAs, especially linoleic acid) generally improved lipid profiles.

Oils high in saturated fats (coconut, some palm oils) pushed LDL higher, though HDL rose too.

Virgin olive oil, richer in polyphenols, showed extra benefits for lipids and oxidative stress versus refined olive oil.

Inflammation markers? Thinner data, lower certainty.

But flaxseed and sesame oils showed small reductions in blood pressure.

Olive and sesame oils showed modest improvements in HbA1c and fasting glucose.

Canola, peanut, coconut, and palm oils? No strong effects on blood sugar.

The review emphasizes context matters:

- How you use the oils (home cooking vs deep frying)

- Overall diet quality (fiber, fruits, veg, whole grains, protein)
- Total energy intake

Replacing saturated fats with unsaturated oils tends to improve cholesterol.

Neutral to modest benefits for blood pressure and blood sugar.
No clear harm for cardiovascular events.

There's no strong clinical evidence that seed oils cause disease via inflammation or oxidation in a normal diet.

Overall health effects are driven more by total diet quality and energy balance than by avoiding seed oils alone.

So stop blaming the oil.

Start looking at the plate.

28/01/2026

When my client shared this message, it captured exactly why I do what I do.
This wasn't just another training milestone. It was a testament to the transformative power of evidence-based, personalized coaching.

What made her journey successful?

→ Scientific approach

Every decision, every adjustment was grounded in proven methods, not trending fads.

→ Individualized strategy
We built a program that adapted to her specific needs, challenges, and progress.

→ Clear communication

Regular feedback and open dialogue ensured we stayed aligned with her goals.

The results speak volumes:
Not just in the numbers, but in her transformed approach to training. Her excitement about future possibilities tells me we've built something sustainable.

This is what real coaching looks like:

It's not about quick fixes or generic programs. It's about creating lasting change through proven methods and personalized attention.

The impact extends beyond the training floor:

When someone changes how they approach their fitness journey, it often reshapes their entire perspective on personal development.

If you're tired of following random advice and ready for a structured, science-based approach: Ask yourself - what could change if you had a proven system and dedicated support?

27/01/2026

I REALLY hope nobody's still trying to "tone" their muscles, but:
Let me explain why that's complete BS.

Hear me out for just 2 mins.

Here's the truth:

"Muscle tone" refers to tension in a muscle at rest.
It has NOTHING to do with how a muscle looks.

Muscles don't get "toned" or "defined."
They either grow bigger or shrink if unused.

That's it.

Here's what actually changes how you look:

- Lose fat so existing muscle becomes visible
- Gain muscle so you look more defined
- Do a bit of both

But the real magic happens here:

The closer you get to failure, the more muscle fibers are recruited.
This exposes type II muscle fibers (the ones with highest growth potential) to greater mechanical tension.

That's the KEY stimulus for muscle gain.

And here's what most people unfortunately miss:

Real changes come from training hard enough to create mechanical tension.
Not from some magical "toning" gimmick.

Progressive overload over time. That's what works.

This means 3 outcomes for you:
1. Accept genetics govern how muscles look
2. Manage body fat properly
3.

Build actual muscle

You don't need to:
- Chase mythical "tone"
- Waste time on light weights
- Believe fitness marketing BS

Just train with progressive overload and manage your nutrition.

Because the real, hard truth is:

Focus on building muscle and cutting fat through consistent effort.
Not on chasing something that doesn't exist.

Armed x Fit Coaching

11/02/2026

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09/02/2026

06/02/2026

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