Welcome back to another episode of Arnold's Pump Club.

Today's episode, you'll learn how to burn twice as much fat by eating more food.

Why getting outside can lead to a longer life and the number one reason everyone should be trying

to build more muscle. I know your time is valuable. So let's get right to the tips that will make

your health a little bit better. If you're like me, dieting is miserable because it's built around

removing what you love. But wouldn't it be nice if for a change you were told you could eat more

of a certain food instead of less if you're trying to lose weight, research suggests eating more

protein can help you lose more body fat. Even when consuming more calories to lose weight,

you need to consume less energy than you burn. But small dietary changes can make a big difference

where it counts. In the study, participants were put into one of two conditions. Either they consumed

less protein and approximately 300 fewer calories or they ate 250 more calories with all those

calories coming from extra protein. Both groups followed a resistance training program and lost weight.

But the high protein group lost twice as much body fat. The study does not show that you can

eat as much protein as you want or the calories don't matter. Instead, it suggests that eating certain

foods such as protein can support muscle gain and fat loss and without needing to cut as many

calories as possible. Remember, protein is the most metabolically active macronutrient,

burning up to 30% of calories. So try to include at least 15 to 20 grams of protein in each meal,

if not more. Now, let's take this next conversation outside. That's because a little sun could be a

life-extending decision if you care about your longevity. A 20-year study on more than 29,000

people found that sun exposure might significantly impact extending longevity. To put the findings

in the context, none smokers who avoided sun exposure had a life expectancy similar to smokers

who got the most sun. In other words, avoiding the sun took away years in a similar fashion to

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