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

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

10/04/2026

I've spent years studying how small, consistent actions create extraordinary results in health and fitness. What I've discovered is both simple and profound.

When clients come to me, they often think they need massive changes or hours in the gym daily.

But the reality is different. The most successful transformations I've guided came from smart, efficient systems that fit into busy lives.

That's why I created The Compound Health Method.

It's built on a simple truth:

Small, strategic actions, performed consistently, create exponential results over time.

I've seen executives add years to their lives while working 60-hour weeks. I've watched busy parents shed stubborn weight without sacrificing family time.

And I've helped entrepreneurs build strength and energy while growing their businesses.

The secret isn't in extreme measures. It's in understanding how health compounds, just like interest in a well-managed investment portfolio.

Here's what makes this method different:

- It focuses on high-impact activities that deliver maximum results
- It creates sustainable habits that compound over time
- It's based on proven science, not trends or fads
- It works with your schedule, not against it

What excites me most is seeing how these changes ripple through people's lives. Better sleep leads to sharper focus. Increased strength creates more confidence. Higher energy transforms relationships and career performance.

This isn't just about looking better (though that happens too). It's about building a foundation for a longer, stronger, more vibrant life.

If you're tired of programs that demand all your time and energy, this is different.

The Compound Health Method is designed for people who want exceptional results without exceptional time commitments.

Because true health isn't about quick fixes. It's about smart strategies that compound over time to create lasting change.

Join the waitlist.

Your future self will thank you.
Link is in Bio!

09/04/2026

Citrulline is one of the most popular supplements for boosting nitric oxide.

But does it actually help you build muscle?

A recent meta-analysis looked at doses up to 10 g/day and found no significant effect on body composition (Ashtary-Larky et al., 2025).

Here's the thing though. Only 9 of those studies involved structured exercise. And just 1 included strength training with fat-free mass actually measured.

Not just bodyweight.

On top of that, two other new studies reported no meaningful benefits of L-citrulline malate for strength trainees' gains (Bayat et al., 2025; Puente-Fernández et al., 2025).

So why doesn't it work for muscle growth?

Mechanistically, it makes sense:

- Citrulline might modestly help endurance in events like CrossFit
- But for a typical gym session, it may only give you an extra rep here and there
- Even if that slightly increases volume, the gains could be offset by lower metabolic stress and reduced muscle activity

Think about it. These fatigue-delaying effects are the opposite of blood-flow restriction training.

You may actually need to do more work to achieve the same growth stimulus.

Performance boost? Sure, maybe a small one.
Blood flow improvement? Possibly.
Long-term muscle gains?

The data says no.

And that's the practical lesson I keep coming back to:

When I evaluate any supplement, I look at whether studies show improvements in the long-term outcomes I actually care about.

Not just acute markers that sound cool on paper.

If your primary goal is muscle growth, citrulline is unlikely to move the needle.

What will?

- Consistency over months and years
- Total training volume
- Progressive overload

That's it.

No supplement replaces the basics.

I always tell my clients: rely on long-term outcome data when evaluating supplements.

Not hype.

This is just one example of how I help my clients cut through the noise.

Have you ever taken a supplement thinking it would help, only to realise it didn't?

I'd love to hear about it.

07/04/2026

I just read through 49 studies on movement and depression.
266,939 people. 1.8 million person-years of data.
And honestly? The findings are kinda wild.

People who move regularly have about 15 - 30% lower risk of developing depression.

This holds across youth, adults, older adults.

Across Asia, Europe, North America, Oceania. Whether you measure depression with symptom scales or diagnostic interviews.

The magic number? About 150 minutes per week of moderate - vigorous activity.

What's happening in your body is pretty cool too: increased hippocampal volume, neurogenesis, reduced inflammation, better stress signals, improved self-efficacy.

All the systems that tend to go sideways with depression.

Now look - this isn't about replacing therapy or medication when you need them.

That's not what I'm saying.

But here's what gets me:

We talk so much about chemical imbalances and treatment options (which are important, don't get me wrong).

But we barely talk about the fact that staying chronically inactive means opting out of one of the most powerful preventive tools we have.

Low-cost. Accessible. Backed by massive amounts of data.

It's not a cure. It's not a replacement for clinical care.

But it's a lever most of us aren't pulling hard enough.

And maybe we should be.

p.s. if you're struggling with depression, please talk to a professional. Movement is a tool, not a substitute for proper care.

06/04/2026

Only 23% of people who start a fat loss plan stick with it past 90 days.
That's IT. Less than 1 in 4.
Wild stat when you think about this:

Most people WANT to lose fat.
But wanting isn't enough.

Here's 5 uncomfortable truths about fat loss I've learned from coaching clients and experimenting on myself for years:

1. No one's coming to save you

Your health is on you. Your body is on you.
The changes you want? Also on you.

I've seen incredible transformations in my studio. Before and afters that look unreal.

But none of them happened by luck or magic.
They happened because someone took full responsibility and did the hard work.

2. The path is hungry, demanding, and slow

Fat loss isn't effortless. It's not easy.
It's not quick.

You'll be hungry some days.
You'll plateau for weeks. You'll wonder if it's even working.

That's normal. That's the process.
The people who succeed? They embrace the discomfort instead of running from it.

3.

Fat loss isn't about balance

I know this sounds harsh but it's true:
Real change requires you to lean into behaviors that push you to move more and eat better.

That might feel imbalanced at times.
You might skip the drinks.
You might meal prep on Sunday instead of relaxing.

Balance comes AFTER you've built the foundation.
Not before.

4. Self-improvement beats self-love

I'm all for self-acceptance. But meaningful change doesn't come from nice feelings alone.

It comes from doing hard things.
From showing up when you don't feel like it.

From solidifying your identity through action.

Self-improvement is self-love in disguise.
It's just the version that actually changes your life.

5. You love the idea more than the work

Most people love the IDEA of losing fat.
The vision. The result.

But they don't love the actual work of losing it.
The early mornings. The meal tracking.
The saying no to things you used to say yes to.

Real commitment means breaking that cycle.
Choosing the work over the fantasy.

TL;DR:
1. The path is hungry, demanding, and slow
2.

You love the idea more than the work
3. No one's coming to save you
4. Self-improvement beats self-love
5. Fat loss isn't about balance

Real fat loss happens when you own your health, embrace discomfort, and commit to a real plan.

Not when you dabble.

Which truth hits you the hardest?

03/04/2026

Anyone can train hard for 3 weeks.
Few can stay consistent for 3 months.
Almost no one for 3+ years.

That’s the only game that matters.

Want a plan you can actually stick to for life?
The Compound Health Method is designed to go the distance.

Join the waitlist for early access.
[Link in Bio]

02/04/2026

Unpopular truth about body recomposition:
It's not just for beginners. It's for most people.

Everyone loves saying "you can't build muscle and lose fat at the same time unless you're a newbie or on gear."

But that's rubbish. And the research backs me up.

Here's what actually happens when you train properly:

Body recomposition is the process of gaining muscle while losing fat simultaneously.

Yes, being in a calorie surplus often yields similar or slightly greater lean mass gains than maintenance.

Surplus energy helps recovery by speeding glycogen replenishment, enabling more training volume.

But here's the interesting bit:

Most resistance-training studies don't even tightly control nutrition. Yet participants still maintain weight while gaining muscle and strength.

That means recomposition happens even without precise calorie targets.

Now, two important caveats I need to share:

1. Most studies examine relatively untrained lifters. The advantage of a surplus might be larger for advanced trainees, and overall gains slow with experience.

2.

Body weight versus body fat matters. At very low body fat, staying at maintenance could hinder hypertrophy. Someone far from their genetic ceiling may still need some weight gain to maximize growth.

Bulking and recomposition have different trade-offs, obviously.

But recomposition remains a feasible strategy for many lifters depending on starting point and goals.

So stop thinking it's impossible for you.

My advice to you:

Body recomposition is realistic for most people, especially when you consider training history and current fat levels.

The pace and magnitude of gains vary with experience and energy balance, but it's absolutely doable.

Train smart, eat sensibly, and watch what happens.

What's your biggest misconception about building muscle?

01/04/2026

We live in a world where instant results are glorified - crash diets, detox teas, extreme workout plans.
But the truth?

Sustainable results come from sustainable actions.

When Ciara trained with me, she appreciated an approach that wasn’t about:

- Quick fixes that lead to burnout
- Extreme restrictions that make life miserable
- Short-term gains that disappear as fast as they came

Instead, we focused on:
- A long-term strategy for lasting health & fitness
- Sustainable habits that fit her lifestyle

- Feeling & looking great—year-round, not just for summer

Here’s the key takeaway:

If a health or fitness plan isn’t something you can see yourself maintaining for years, it’s probably not worth your time.

Real transformation happens when you:

Learn how to train & eat for life—not just for a phase
Build habits that work for you, not against you
Stop chasing perfection and focus on consistency

If you’re tired of repeating the same cycles and want to take control of your health in a sustainable way, ask yourself:

Is what I’m doing right now something I can keep up for life?

If not, it’s time to rethink the approach.
Long-term success beats short-term hype every single time.

31/03/2026

If you want to maximize fat loss without losing muscle, protein is your winning hand.
Here's what the science actually says:

Most people do great on 1.6 - 2.2 g of protein per kg of body weight. And no, higher amounts aren't harmful.

In fact, some scenarios (like contest prep) may benefit from even more - up to 2.3 - 3.3 g/kg lean body mass.

But here's where it gets really interesting:

When you're in a calorie deficit, your body shifts fuel utilization.

It starts relying more on stored fats, glycogen, but also amino acids to meet energy requirements.

Translation? Muscle protein degradation increases. More amino acids become available for energy-demanding processes.

And as a result, muscle mass decreases as intracellular protein content diminishes.

Not ideal when you're trying to get lean AND strong.

But when you increase protein intake to that 1.6 - 2.2 g/kg range (scaling upwards as you lean out), something powerful happens:

You facilitate muscle mass retention - or even growth - during a caloric deficit.
Even when dealing with large energy deficits.

Why? Because higher protein during a deficit:

- Provides the building blocks to synthesize muscle proteins

- Reduces reliance on muscle protein breakdown
- Supports energy and glucose needs

So here's my takeaway for you:

A higher-protein strategy during fat loss protects muscle while maximizing fat loss.

And as you get leaner, your protein targets should rise (roughly 1.6 - 2.2 g/kg, potentially higher for advanced leanness).

So tell me honestly:

Are you hitting these protein targets? Or are you leaving gains on the table?

30/03/2026

You want to cut your workout time in half without losing gains?
Well, I've got news for you.

A recent review just dropped comparing supersets and their variations.

The conclusion?

These formats don't reduce training volume, muscle activity, or long-term strength and muscle gains.

But here's the catch:

For advanced lifters, brief rests can prevent you from delivering your usual work output.

When you can't hit your usual efforts right after a hard set, long-term gains can decline.

The solution? Combo sets.

Here's how they work:

- Combine as many non-overlapping exercises as you want
- Move to the next exercise if equipment isn't available

- Catch your breath between subsets when needed
- Flexible order

It's basically a flexible circuit. And the more exercises you include, the more time you save - because your rest periods serve multiple movements at once.

The result?

Full-body workouts that are insanely time- and space-efficient. We're talking significantly shorter sessions where equipment usage equals actual exercise time.

No more standing around waiting for recovery.

The concept is backed by Mang et al., 2025.

So if you're a busy professional trying to maintain strength and muscle without spending hours in the gym, combo sets might be your answer.

Sensible rest. Smart exercise selection. Maximum efficiency.

That's it.

I've been testing this with my clients who have 45-minute windows max. The time savings are real, and nobody's losing strength. Win-win.

27/03/2026

Motivation is fleeting. Systems are everything.
If you're relying on willpower to eat well or stay active, it’s only a matter of time before things fall apart.

What you need is structure, accountability, and smart habits that stick.
Even when life gets messy.

That’s what my new coaching program delivers.
Join the waitlist and get the coaching framework that makes consistency simple.

[Link in Bio]

26/03/2026

Guys, this is a game-changer for anyone who needs to cut back on training.

A study with 34 untrained females ran 12 weeks of resistance plus aerobic training twice weekly, then split them into three groups:

- G14 trained once every two weeks
- GD stopped training completely

- G7 trained once per week

Here's what happened over the next 12 weeks:

The G7 group maintained muscle mass and strength with no significant loss in aerobic power. Even though training volume was cut by about 50%.

The G14 group showed a small decline but retained over 90% of initial gains and some aerobic power.

The GD group? Substantial losses in muscle and aerobic adaptations.

A related setup used 4 sets of leg press at 80 - 85% of 1RM twice per week for 12 weeks before dividing into the same groups. Same results.

So here's what this means for YOU:

When life gets busy or you're dieting and need to reduce training, maintaining at least one full session per week is enough to preserve muscle strength and size.
Dropping to every two weeks can still preserve most gains in the short term.

But complete cessation? Clear declines.

This is huge for planning during life constraints. You can balance which muscles receive priority and how to allocate training stimulus.

Yes, we need more data across other populations and training histories.

But the takeaway is clear:

Keep at least one intense weekly session to maintain your gains.

Biweekly sessions still work.

Complete breaks?
That's where you lose it.

So tell me:
Are you training enough to maintain, or are you letting it all slip away?

25/03/2026

In an industry flooded with conflicting advice, quick-fix programs, and influencers pushing the latest trends, choosing the right coach can make all the difference:

Sara Sundholm who has been working with me emphasized the importance of:

✅ Extensive knowledge in both training & nutrition
✅ A tailored approach that adapts to individual needs
✅ A passion for helping clients achieve their goals sustainably

This isn’t just about looking good - it’s about understanding how to take control of your health for life.

A great coach doesn’t just tell you what to do - they teach you why and how to do it in a way that fits your unique life, schedule, and goals.

💡 Here’s what to look for in a coach:

✔️ Evidence-based expertise: Are they guiding you based on science, or just personal opinions and trends?
✔️ Customization: Do they adapt their approach to fit your life, or force you into a rigid plan?

✔️ Long-term focus: Are they helping you build skills for lasting health, or selling a temporary fix?
✔️ Passion & integrity: Do they genuinely care about your success, or is it just another transaction?

Your health is an investment, not an expense.

And choosing the right professional ensures you don’t waste time, energy, and motivation on methods that don’t work.

Find a coach who makes progress inevitable, sustainable, and enjoyable.
Because your well-being is worth it.

Armed x Fit Coaching

10/04/2026

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