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How To Build Muscle (Explained In 5 Levels)


Explaining how to gain muscle in 5 levels of increasing complexity. Download my FREE Comeback Program here: 🤍 Get my Ultimate Guide To Body Recomposition here: 🤍 If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% - In this video I'm explaining how to build muscle in 5 levels of increasing difficulty from Noob to Pro. The first level covers the basics: you need to lift and eat protein. Level 2 goes one layer deeper covering progressive overload and daily protein intake (how much protein per day?). Level 3 covers effort, training volume, intensity, exercise selection and frequency. Level 4 gets more granular, describing exactly what causes muscle growth through a critical evaluation of the three-factor model (mechanical tension, muscle damage and metabolic stress). On this level, we address questions like "what role does soreness play in hypertrophy?" and "how much is the pump driving muscle growth?" Level 5 is a deep dive into the biochemistry of muscle growth: the physiological impacts of tension, amino acids (leucine, EAAs) and testosterone. 0:00 - Introducing the levels 0:30 - Level 1: Noob 1:25 - Level 2: Novice 4:23 - Level 3: Average 10:03 - Level 4: Elite 15:50 - Level 5: Pro - References: Total Daily Protein Target: 🤍 🤍 Training Volume: 🤍 Training Intensity: 🤍 Training Frequency: 🤍 Rest Periods: 🤍 Tempo: 🤍 Intensity Techniques: 🤍 Mechanisms of Muscle Hypertrophy: 🤍 Muscle Damage: 🤍 🤍 *Footnote on Metabolic Stress: While I personally think it makes the most sense, it actually isn't perfectly clear if shorter rest periods do in fact increase metabolic stress compared to longer rest periods. For example, this study (🤍 found that blood lactate levels increased similarly during a full-body workout when resting either 30, 60, or 120 seconds between sets. Still, since this study only measured lactate levels and not H+, hypoxia, phosphate, etc. I think the assumption that shorter rest periods would lead to more metabolic stress (via increased fatigue) is nonetheless a reasonable assumption in the absence of direct empirical data. *Footnote on BFR: Some might argue that BFR does actually enhance muscle hypertrophy, however, if that effect exists, metabolic stress hasn't been shown to be the main causative factor. Plus, BFR only seems to augment hypertrophy if the training methods are suboptimal (both light weights and far from failure). Blood Flow Restriction: 🤍 Costameres: 🤍 Titin: 🤍 Filamins: 🤍 Hypertrophy Stimuli and Sensors: 🤍 mTOR: 🤍 Sarcoplasmic Hypertrophy: 🤍 This video was inspired by the "5 Levels" series on Wired: 🤍 Helpful video: 🤍 Music: Bankrupt Beats: 🤍 Written by me Edited by me Filmed by Daniel Cooper, Stephanie Buttermore and me Thanks for Jorn Trommelen, Andrew Vigotsky and Eric Helms for their help! - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How To Build Muscle And Lose Fat At The Same Time: Step By Step Explained (Body Recomposition)


Get The Ultimate Guide to Body Recomposition! ‣ 🤍 More info on the nutrition guide: This 250+ page Ultimate Guide to Body Recomposition includes everything you need to know about: • How to set up calories & macros for recomp • What foods to eat • Nutrient timing (pre/post workout, pre-bed, etc.) • Refeeds/carb cycling • Feeding vs fasting • Supplementation • How to self-coach • And much, much, more! If you want to learn how to transform your body by building muscle while losing fat, this is the ultimate science-based guide to do it! It includes: • 15 Chapters and over 140 scientific references • Sample Meal Plans • Specifics on Your Pre and Post Workout Nutrition • A Progress Tracking Sheet • A Guide for Maximizing Recovery Factors (Sleep, stress, etc.) • A full chapter on solving “Skinny Fat” Go to ▹ ▹ 🤍 Watch my Creatine Science Explained video: 🤍 Watch my "Can You Build Muscle in a Deficit?" video: 🤍 Watch my latest full day of eating video: 🤍 - Check out what my amazing sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% ▹ Body-Analyser Weight and Bodyfat % Scale ‣ 🤍 ‣ Use the above link to save 60% off! - Follow me on social media: Instagram ‣ 🤍 Facebook ‣ 🤍 Twitter ‣ 🤍 Podcast ‣ The Jeff Nippard Podcast on iTunes and Stitcher - SOURCES: 🤍 🤍 🤍 🤍 🤍 🤍 Music: Blue Wednesday - Tick Tock: 🤍 Epidemic Sound Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3 Rashaun's YouTube: ‣🤍 - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How To FORCE Muscle Growth (5 Science-Based Methods)


When it comes to how to grow muscle, you need to continuously challenge them with more than they’re used to. In other words: you need progressive overload. As simple as this sounds, most people’s training don’t accomplish progressive overload. Sure they’ll get a good pump and sweat out of their workouts but they aren’t actually doing much to signal their muscles to grow overtime. To understand the importance of progressive overload for hypertrophy, you should first know how muscles grow. So let’s say we just finished a workout. Immediately after, our muscles don’t actually get stronger. In fact, it’s not until after a few days of proper recovery that they adapt to the damage we put them through. Meaning? For consistent gains overtime, your workouts need to be designed such that they literally force your muscles to grow every single session. So, today, we’ll cover the 5 types of progressive overload you must know. Increasing the amount of weight lifted is the progressive overload method most people rely on. To apply it, it’s quite straightforward. Let’s say you can currently bench press 100lbs for 8 reps. Next week, you might try to increase the load and do 110lbs for 8 reps. That said, if you take our previous example of bench pressing 100lbs in week 1 and adding 10lbs of weight every week, at the end of the year theoretically you should be benching 620lbs. That’s impossible. This is where our next point comes in handy. When applied properly, adding more reps is another great way to incorporate progressive overload into your training to force your muscles to grow. As long as you’re continuing to push hard, you can keep the same weight and increase all the way up to 30 reps and still get the same growth compared to adding more weight. This is helpful if you only have limited equipment or a nagging injury and can’t increase the weight on your lifts. However for those who do have access to more weights, consider double progression. However, again this often only works for so long. What happens when you get stuck unable to add more weight or do more reps? The next method of progressive overload to stimulate hypertrophy has to do with how many sets you perform. However, while ee know doing at least 10 sets per muscle-group per week nearly doubles the amount of gains you would get from doing 5 sets per muscle group per week, there comes a point of diminishing returns when you get into the 20-30 set zone. A good rule of thumb is to increase volume no more than 10-20% per week. Then, once you get to the 20-30 set zone or just begin to feel quite fatigued, you can cycle back to the original program you started with. The next two types of progressive overload are ways you can continue forcing your muscles to grow while lifting the same weight and doing the same number of reps and sets every week. First: if we slow down our reps, we can increase the amount of time that tension is placed on the muscle to stimulate more growth. This is especially effective for exercises involving smaller, weaker muscle groups like lateral raises where adding just a little bit of weight disproportionately often increases the difficulty, or bodyweight exercises like push-ups and pull-ups where adding weight may not even be an option. However, you want to avoid going too slow as that can provide the opposite effect and start to hinder muscle growth rather than boost it. Note: it seems that we can slow down our reps up to about 6 seconds total. Oftentimes when people think they are challenging their muscles more by adding more weight to their lifts, they really just end up compromising their form in the process. Instead, realize that when it comes to how to grow muscle, if you do the same workout you did the week before, but you performed your exercises with better control, less momentum, and more activation of your target muscles, that is progression. Better form involves relying more on the target muscles and will result in growth even if all other variables remain the same. Now as for which of these 5 methods is best and will provide the most growth, the truth is, it depends. It depends on your level of experience, your equipment availability, and if there’s a certain type of plateau you’re stuck in. The best way to find out is to experiment with them and see what works best for you. But if you’re looking for a step by step program that takes care of all the guesswork for you and ensures that week by week you’re challenging your body in the right way to consistently build muscle and lose fat, just take our analysis quiz to find out which of our programs is best for you and your body below: 🤍 Subscribe to my channel here: 🤍

The Best Way to Gain Muscle: Science Explained Simply


My BUILD. Reload programme training + nutrition programme for building muscle, increasing your metabolism and staying functional is now live!! And you already know it’s approved by one of the most respected Registered Dietitians in the world, behind Gold Medal Olympians and more, Renee McGregor! 🥇 Just head to 🤍 ❤️ —————————————————————————————— My Instagram: 🤍 —————————————————————————————— Hey my friends! Today we're gonna dive into the best techniques and tricks for building muscle based on the latest science (: This is where all the music in this video is from! 🤍 (30day free trial + cancel anytime) — (this is an affiliate link so it helps support my channel without costing you extra, but if you’d prefer not to use it that’s ok too ❤️) Here's a small selection of my fave references for the video, worth checking out: 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍 🤍

What makes muscles grow? - Jeffrey Siegel


View full lesson: 🤍 We have over 600 muscles in our bodies that help bind us together, hold us up, and help us move. Your muscles also need your constant attention, because the way you treat them on a daily basis determines whether they will wither or grow. Jeffrey Siegel illustrates how a good mix of sleep, nutrition and exercise keep your muscles as big and strong as possible. Lesson by Jeffrey Siegel, animation by Brett Underhill.

Build Muscle Without Weight Gain - It is Possible? (Part 1)


Help me make more cheesy content: 🤍 Discord ► 🤍 For Cheesy Fitness Jokes ► 🤍 For Cheesy Fitness Pics ► 🤍 Additional Resources on the Topic: 🤍 One of the biggest dilemmas people run into when building muscle is preventing the seemingly unavoidable weight and fat gain that comes along with it. Especially using the most popular muscle building strategy, bulking, the added weight seems almost required. Would it be possible however to actually make your biceps into bowling balls without turning your belly a hot air balloon? With what we understand about muscle growth and fitness, the answer seems to a positive one. Let's find out! Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional. #muscle #gains #fatloss 0:00 Intro 0:50 Is It Possible? 3:09 Cons 4:03 Is It Worth It For You? 6:21 Conclusion + Part 2

The Smartest Way To Use Protein To Build Muscle (Science Explained)


How much protein should you eat per day for muscle growth? How much protein for fat loss? How much protein for recomp? How much protein can you absorb in one meal? Is a high protein diet safe? Does post-workout protein matter? What are the best sources of protein? Get my Ultimate Guide To Body Recomposition here: 🤍 ‣ Use code PROTEIN to save 25% If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: 🤍 - Help SUPPORT the channel by: 1. Trying one of my training programs: → 🤍 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ 🤍 ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ 🤍 ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ 🤍 ‣ Use discount code JEFF to save 10% The shirt, shorts and belt I'm wearing in this video can be found through this affiliate link. I earn a commission when you shop through the link below: 🤍 - 0:00 Intro 0:47 How much protein per day? 3:41 How much protein can you absorb per meal? 5:29 What are the highest quality proteins? 7:40 Post-workout protein timing 8:02 Pre-bed protein timing 8:47 Is a high protein diet safe? - Sources: Daily Protein Intake: 🤍 🤍 🤍 How Much Protein Can You Absorb in a Single Meal? 🤍 How Much Protein Can You Use in a Single Meal? 🤍 🤍 🤍 🤍 Protein Quality: 🤍 🤍 Peri-Workout Protein: 🤍 Pre-Sleep Protein: 🤍 🤍 🤍 Protein Safety: 🤍 - Filmed by Jeff Nippard & Stephanie Buttermore Edited by Jeff Nippard - Follow me on social media: INSTAGRAM ‣ 🤍 SNAPCHAT ‣ 🤍 FACEBOOK ‣ 🤍 TWITTER ‣ 🤍 PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher - About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked). - Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

How to Build Muscle, According to Science


Your muscles change a lot over the course of your life. In this episode, Patrick breaks down everything you need to know about how muscles form, grow, and how to stay strong later in life. » Subscribe to Seeker! 🤍 » Watch more Human! 🤍 » Visit our shop at 🤍 While some aspects of aging are hard to picture and are the topic of ongoing research, one that we know quite a bit about is muscle. But muscle is complex. Not only is it always adapting to how we use it, our muscle also changes multiple times over the course of our lives. Today, we’ll learn about how our muscles change from the time we’re just a fetus, to our last mortal moments. There are three types of muscle: cardiac muscle, smooth muscle, and skeletal muscle. As you might’ve guessed, cardiac muscle exists in our hearts. Smooth muscle can be found around our blood vessels and certain organs. And finally skeletal muscle is the type of muscle that lets you move you body, and it is also the focus of this episode. Skeletal muscle is the most massive group of tissue in your body accounting for about forty percent of your body weight, so where does it come from? Find out the answer and more in this Human. #muscle #buildmuscle #body #fitness #seeker #physiology #humanseries #human Read More: Everything you’ve ever wanted to know about muscles 🤍 “Muscles form when specialized long and tubular cells, known as myocytes, band together in a process called myogenesis. These fibers are distributed throughout our bodies and come in many different shapes, sizes, and forms.” How to Fight Sarcopenia 🤍 “Sarcopenia, also known as muscle loss, is a common condition that affects 10% of adults who are over 50 years old. While it can decrease life expectancy and quality of life, there are actions you can take to prevent and even reverse the condition.” What is muscle atrophy? 🤍 “There are three types of muscle atrophy: physiologic, pathologic, and neurogenic. Physiologic atrophy is caused by not using the muscles enough. This type of atrophy can often be reversed with exercise and better nutrition.” This Seeker health miniseries will dive deep into the cellular structures, human systems, and overall anatomy that work together to keep our bodies going. Using the visual structure and quick pacing of Seeker’s Sick series, these human bio-focused episodes will give a new audience an inside look on what’s happening inside all of us. Visit the Seeker website 🤍 Seeker on Facebook 🤍 Focal Point on Facebook 🤍 Seeker on Twitter 🤍

LONGEVITY: Start Doing This To BUILD MUSCLE & Live Longer! | Gabrielle Lyon


This episode is sponsored by Athletic Greens. Go to 🤍 and receive a FREE 1 year supply of Vitamin D AND 5 free travel packs with your first purchase! What does living a longer, healthier, and more fulfilling life mean to you? How can you achieve that goal and does achieving that goal start the same for everyone? Per usual there is an abundance of information out that can be highly contradictory to each other and there is also a lot of narrative and research even showing results that are based on ulterior motives. Is it better to follow the research that says go vegetarian because animal proteins are not good for humans? Could it be better to stick with data that supports high quality proteins from an animal based diet? Dr. Gabrielle Lyon is joining Tom for another informative conversation about how transparent conversations, research and data need to be shared to better inform people about the best ways to protect muscle and thus achieve longer, healthier, more fulfilling high-quality lives. Being focused on strength and the functionality of muscles and what is required to maintain and build healthy muscle is a must for anyone thinking about longevity. SHOW NOTES: Introduction to Gabrielle Lyon 2:44 | Burning Muscle for Fuel 9:58 | Essential Amino Acids 11:55 | Why It’s Hard To Build Muscle 14:21 | Nurturing Efficient Muscle Growth 19:05 | Debunking Longevity & Low Protein 23:58 | Skeletal Muscle Principles 101 29:24 | Harmful Anti-Animal Dogma 32:58 | The Metabolic Disease Connection 34:19 | Define Longevity & Quality of Life 38:07 | Start Training to Stress the Body QUOTES: “You're existing in this incredibly delicate balance between what you eat, your insulin response to what you eat, and the muscle that you carry, and how much you use it.” Tom Bilyeu [2:44] “The body thrives under activity, and whether you take a human, whether you take an animal, if you essentially domesticate them, and they are not training, they will lose muscle.” [6:50] “You have to be very careful about how you want to age and this concept of longevity.” [23:16] “Muscle is necessary, but not sufficient. You have to both have muscle and a diet that isn't overwhelming your system.” Tom Bilyeu [27:29] “Our expectation is now to lower the quality of evidence to be able to say, well, no plant and animal protein are the same. No, they're not!” [31:01] “Skeletal muscle is an organ system, just like the thyroid. It should be tested and treated as such.” [40:50] Follow Gabrielle Lyon: Website: 🤍 YouTube: 🤍 Instagram: 🤍 Facebook: 🤍

How Does Protein Build Muscle?


This week Reactions is helping you build muscle with protein and science. There's a lot of chemistry involved in your body and bulking. For those striving to build muscle gains, protein is essential. While this is obvious to many athletes and gym-goers, the biological and chemical processes between drinking a protein shake and getting "swole" may not be so clearbut we got you covered! Find us on all these places: Subscribe! 🤍 Facebook! 🤍 Twitter! 🤍 Tumblr! 🤍 ιittιε dΔrk oηε - Gypsy Swing Ting Producer: Elaine Seward Writer: Elaine Seward Executive Producer: Adam Dylewski Scientific consultants: Roger Vaughan Sophia Cai Kyle Nackers Sources: 🤍 🤍 🤍 🤍 🤍 🤍 Ever wonder why dogs sniff each others' butts? Or how Adderall works? Or whether it's OK to pee in the pool? We've got you covered: Reactions a web series about the chemistry that surrounds you every day. Reactions is produced by the American Chemical Society.

8 Best Exercises To Build Muscle At Home


You don't need a gym if you want to build muscle and have your physique be more defined. If you do these 8 exercises at home everyday then you will notice good improvements in the way your body looks, the way your muscles are more sharp and well-defined. The reason is that these exercises are pretty intensive and require significant muscle strength from you to do them. And when the muscles are challenged, this is when you start to grow! Here are these 8 exercises: 1. Squat (For Quadriceps) 2. Knee Pushups (for Arms, Chest and Shoulders) 3. Super Mans (for Back) 4. Tricep Dips (for Triceps) 5. Cross Crunches (for Abs) 6. Heel Touches (for Obliques) 7. Donkey Kicks (Legs and Glutes) 8. Rise and Plie (Legs and Calves) Good luck and be sure to subscribe to the channel to receive new video workouts regularly everyday Monday to Friday! Let's begin the workout and grow our muscles!

The 6 Fundamentals of Muscle Growth | Mass Class


I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. ► Project Mass Training Program: 🤍 ► Shop Bodybuilding Signature Supplements: 🤍 ► Read the Full Article by Jacob Wilson, Ph.D., CSCS: 🤍 ► Subscribe to the Channel: 🤍 By day, I'm a skeletal muscle physiologist in a laboratory at the University of Tampa. But I also have a secret—OK, it's no secret. I absolutely love bodybuilding and lifting weights. Ever since I was a kid, I knew I wanted to be a scientist studying sports performance, and bodybuilding in particular. To me, bodybuilding is fascinating because it's based on the ultimate dichotomy: gaining size and getting shredded at the same time. These shouldn't mix, right? But they do, as we see in our lab on a regular basis. At any given time, we're doing approximately six experiments on bodybuilding. We can look at muscle from the bone to the skin; we can scan your whole body and tell you the most accurate ways to look at fat. You name it, we can analyze it. I want to bring this sport to a new level with the latest science has to offer, and I want you to ride along with me. Pull up a chair and get out your notebook. Mass Class is about to begin. | What Makes Muscle Grow? | If you look at all the scientific literature, you'll see we've narrowed down how muscle grows to at least 3-4 different mechanisms. You'll hear people say, "Oh, so-and-so is the best training method," but that method might only maximize one of those mechanisms. When you're training for maximum growth, periodize your training so you can optimize each of these mechanisms. 1. Cell Swelling 2. Mechanical Tension 3. Mechanical Trauma 4. Metabolic Stress | What Am I Doing Wrong | I think the biggest mistake people make is underestimating their capabilities. They limit themselves mentally, and that leads to limiting themselves physically. For example, I can't tell you how many times I hear or read things like, "Oh my God, I'm going to overtrain, so I can only train everything once a week." However, studies are showing that the more frequently you train, the better your gains will be. Sometimes when you have an overload on the muscle every day your performance is not going to be the best, but you are beating the muscle up so much, it has no choice but to grow. There are new studies coming out by some of my colleagues in Finland and Norway where they show incredible gains from weightlifters who change from three days per week of training to six days per week of training per body part. That's an advanced technique that isn't appropriate for everyone, but the larger point is this: Don't limit yourself. The human body can withstand a lot more than you think, so long as your nutrition and sleep are in place. | Compound or Isolation | When the goal is mass and creating the most anabolism (protein synthesis), compound movements that hit muscle groups should always be the center of a bodybuilding program. That's going to be things like squats, bench presses, and leg presses. But make no mistake; there is a difference between bodybuilding and powerlifting. Namely, bodybuilding is about making exercises harder. You're trying to beat your muscles up. If you're doing a bench press and you're bodybuilding, your back might be flat, you'll focus on the muscle, and on every aspect of the lift. If you are a powerlifter, you're going to get an arch in your back, shorten the range of motion, and use more leg drive. 00:00 - Intro 01:40 - Making Your Muscle Grow 04:47 - Exceeding Your Limitations 05:54 - Building Your Physique 07:14 - Shocking Your Muscles 07:38 - Choosing The Right Cardio 09:30 - Preventing Injuries 11:06 - Mastering Your Training ­= | Follow Us | ► Twitch: 🤍 ► YouTube: 🤍 ► Facebook: 🤍 ► Instagram: 🤍 ► Twitter: 🤍 ► Google+: 🤍 ► Pinterest: 🤍 ► Spotify: 🤍 We are Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Does Running Build Muscle? | GTN Does Science


Can running build muscle? Some people might look to running to help with weight loss, it’s probably not even on the list for those wanting to get stronger. We were intrigued to know if there’s even any truth in this, so Heather has been investigating with a little bit of help. Subscribe to GTN: 🤍 Check out the GTN Shop: 🤍 If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍 Submit your content here: 🤍 Watch more on GTN... 📹 Why Are You Not Running Faster? 👉 🤍 📹 Does A Lower Heart Rate Mean You're Fitter? 👉 🤍 Music - licensed by Epidemic Sound: ES_Carpet - Dylan Sitts ES_Hot Water - Dylan Sitts ES_Minor Leagues - Dylan Sitts ES_Magnets - [ocean jams] ES_No Clue - Dylan Sitts. Photos: © Triathlon / Getty Images The Global Triathlon Network (GTN) is the world's biggest triathlon YouTube channel, with new videos every day! GTN is for anyone who loves triathlon: from seasoned triathletes to first timers – and everyone in between! With the help of our former pro and Olympic medal winning team, we’re here to inform, entertain and inspire you to become a better triathlete; including videos on: - How to swim, bike, and run faster with expert knowledge - Try our session ideas - Investigations into wide ranging topics - The best triathlon bike tech and gear with pro know-how - In-depth, entertaining features from the heart of the sport - Chat, opinion and interact with us across the channel and on social media! Join us on YouTube’s best triathlon channel to get closer to the sport and to become a better, faster and fitter triathlete! Welcome to the Global Triathlon Network. Thanks to our sponsors: Canyon bikes: 🤍 Felt bicycles: 🤍 THEMAGIC5: 🤍 MET Helmets: 🤍 Nuzest: 🤍 ON Running: 🤍 Orca: 🤍 Park Tool: 🤍 Selle Italia: 🤍 Team Bath: 🤍 Wahoo: 🤍 Zwift: 🤍 YouTube Channel - 🤍 Facebook - 🤍 Instagram - 🤍 Twitter - 🤍 Google+ - 🤍 Strava Club - 🤍 GMBN Tech - 🤍 GCN Tech - 🤍 EMBN - 🤍

The TOP FOODS That Melt Fat, Build Muscle & Prevent CHRONIC DISEASE! | Stan Efferding


This episode is sponsored by Future. Future makes one on one training available to our audience for just $19 Go to 🤍 Sign up to crush your fitness goals! Weight loss, better health and quality of life go hand in hand for those of you trying to improve your performance and achieve a better quality of life. Eat this, don’t eat that, do this, don’t do that, this is critical for your health, this is not, are the types of conflicting and overwhelming information you easily run across without even trying. Stan Efferding is a pro bodybuilder better known as the White Rhino, and also known for being the strongest bodybuilder. He’s accomplished much and holds world records for powerlifting weight most can not fathom. When he starts sharing what he’s learned over his professional career and what he’s found out over 30+ years weightlifting you have to listen. His book the Vertical Diet is packed with information you wouldn’t expect from a pro bodybuilder. He’s discussing his knowledge and finding with Tom to break some common misconceptions you may have around protein, weight loss and how to effectively diet for weight loss that you can maintain long term. Your foundation, habits, and consistency matters for you to reach the best health of your life, which according to Stan must include sleep, diet, exercise and healthy consistent habits. Check out Stan’s book, The Vertical Diet: 🤍 SHOW NOTES: Introduction to Stan Efferding 1:24 | Building A Strong Physical Foundation 8:04 | Strength Training Habits & Consistency 12:22 | Key to Pushing for Success 19:55 | Training Tips to Get Stronger 23:52 | Protein Strategy for Weight Loss 25:56 | Volume & Load for Strength Training 31:34 | The Vertical Diet Explained 36:08 | All Diets Work in Calorie Deficit 44:44 | Macro & Micronutrients Ratios 52:20 | Quick Fix Hypertension & Glucose QUOTES: “Sprinting is probably the single best exercise for youth [...], more than I would believe squats” [5:46] “The amount of weight you lift is not nearly as important as a host of other factors we call volume load: sets times reps times weights and then the range of motion is also a critical component.” [21:59] “If you go to failure, you're going to have more fatigue. You might have a little more stimulus, but you'll have more fatigue, which might delay recovery, and that's going to affect total volume and volume is a superior driver than fatigue” [26:01] “The vertical diet was intended to be more inclusive of what historically I had seen as over restrictive” [33:02] “The muscle is the most important organ in the body [...] it's a sink for glucose. That's what the muscle is so effective at particularly when you're moving it and working it.” [47:34] “Taking a 10 minute walk after each meal is twice as effective as Metformin for reversing or preventing type two diabetes, just from moving the muscles and getting your your body to do what it's supposed to do” [48:18] Follow Stan Efferding: Website: 🤍 YouTube: 🤍 Twitter: 🤍 Instagram: 🤍 Facebook: 🤍

How To Build Muscle Strength- A Complete Guide


. Chapters 0:00 Introduction 1:29 Exercise 1:58 weight lifting 2:14 No pain no gain 2:37 Easy warmup 2:49 Fix your repetition maximum 3:12 be consistent Before diving straight into ideas to build muscle strength, let us first take a look on basic outline of muscles, so that we can understand better about the guy we are talking about. Muscle is a complex entity of our body. It has a mighty power of adaptation no matter how we use it. Muscles are one of those parts of our body that adapt and change multiple times throughout our lifecycle. There are three types of muscles in our body performing different functions. They are: 1. Cardiac muscles 2. Smooth muscles Both of these muscles are involuntary that means we doo not control them. Thank goodness! Or it would have been really exhausting to control them without taking rest. In this case, rest means death! So we sure do not want to control them. 3. Skeletal muscles Skeletal muscle is the voluntary muscle type. We can consciously control this dude and ask it do whatever we want to. It makes up the most of our body weight. In today’s topic of building muscle strength, we are going to talk about skeletal muscles to be specific. A guide to strengthen your muscles: Who doesn’t want to be stronger? Doing all the daily life chores effortlessly is no less than a blessing. But before anything, you must hold on to the fact that you will get the desirable results only if you are consistent with your routine and follow it religiously. Exercise Exercise is one of the most powerful methods to maintain our health. Exercise helps in stretching your body muscles and makes them resistant to any kind of tear when you are lifting weights or doing some strenuous activity. Types of exercises you can do: 1. Push-ups 2. Squats 3. Lunges 4. Crunches 5. Plank 6. Bridges Weight lifting Weight lifting component plays a huge role by improving muscle cells and preventing loss of the same. You don’t have to lift heavy weights like a body builder to strengthen your muscles. It will give your muscles a good reason to strengthen. No Pain No Gain Hold on and push your limits while doing the training. If you are doing the workout comfortably, you are not gaining anything new since your muscles are already adapt to that and won’t grow until they are in a crises that forces them to grow in strength. But that doesn’t mean you will push yourself to the point of tearing down your muscle. Just know the right time to let go. Easy warm up Don’t go hard on yourself in the very beginning of your workout session. It will only exhaust your muscles and they won’t be able to work during the main course. Fix your Repetition Maximum Figure out the amount of weight the heaviest you can lift at a time. Use that weight as your 1 repetition and do 8-10 repetitions in each set. However, exhaustion of muscles is more important than the number of repetitions you did. If you think your muscles are not exhausted and you can do more repetitions, just go for more. Be consistent The satellite cells (free muscle cells) fuse together in our growth and strengthening phase which makes them bigger and stronger. But if you are training them consistently, they are believed to shrink and you will have to start it all over again. “Use it or lose it”

My Top 5 RULES to Build Muscle | Bulk and Gain Muscle the Right Way


Today's video I break down my TOP 5 RULES you need to know if you want to build muscle and STAY LEAN year around and maintain six pack abs. I talk diet, meal timing, training and recovery to help you optimize your fitness journey and gain quality muscle in the process! Building muscle while eating at maintenance or a calorie DEFICIT is totally possible. I've been doing it for years and explain exactly how it's done. Hope you enjoy the video and can utilize some of these tips in your daily routine! 🔥FOLLOW ME 🔥 INSTAGRAM- 🤍willtenny 🤍 🤍

How Much Muscle Can You Gain In 30 Days?


I Tried to Gain as Much Muscle As I Could in 30 Days 30 Day Abs Program 🤍 • Instagram - 🤍 • TikTok: 🤍 OTHER VIDEOS: How To Stay Motivated (WATCH THIS) 🤍 How I Learned The Splits In 30 Days 🤍 I Trained Like Logan Paul for 30 Days 🤍

15 Tips to Gain Muscle Fast and It's Not All Exercise


While some gain muscles fast and easily, others find it hard to bulk up. If you're a 'hard gainer', this video is for you! We've gathered 15 effective tips to build muscle fast. One of them is to start eating properly: junk food won't do and if chicken breasts sound too boring, there're other options. Check them out! Let us know in the comments, which tips work for you. #brightside #gainmuscle 0:00 Sleep can help you gain muscle! 0:30 What to eat to get big muscles fast 1:00 Muscle-building exercises for beginners 1:33 How to do squats for rounder glutes 2:21 Don't make common workout mistakes 2:59 How to build MASSIVE arms 3:28 How to do reverse crunches to build abs 4:37 Do you stretch before or after a workout? 5:06 Nutrients to include in your diet for muscle growth 6:45 What are HIIT cardio sessions? 7:13 Monitor body fat loss, not total weight loss Animation is created by Bright Side. Music by Epidemic Sound 🤍 Subscribe to Bright Side : 🤍 Our Social Media: Facebook: 🤍 Instagram: 🤍 5-Minute Crafts Youtube: 🤍 Stock materials (photos, footages and other): 🤍 🤍 🤍 For more videos and articles visit: 🤍 Our App 🤍

9 Nutrition Rules for Building Muscle | Jim Stoppani's Shortcut to Strength


Training for strength doesn't mean diet goes out the window. You can absolutely maximize your results with what you eat and the supps you take. Here's how! ► Jim Stoppani's 6-Week Shortcut To Strength: 🤍 ► Shop JYM Supplements: 🤍 ► BodyFit Training Plans: 🤍 ► Subscribe: 🤍 00:00 - Intro 01:25 - Nutrition Rules 04:59 - Macronutrient Blueprint 06:30 - Pre/Post Nutrient Timing 11:30 - Nutrient Protocols 14:05 - Outro Rule 1 - Eat Plenty of Protein Protein is the main driver of muscle growth and should be the number one priority in your nutrition plan. Strive for at least 1 gram of protein per pound of bodyweight, and consider going as high as 1.5 grams per pound, especially when following an intense training regimen like this one. Rule 2 - Eat (Protein) Frequently Recent research suggests that consuming protein every 4-6 hours is optimal to maximize muscle growth, not 3 hours like I've told you to before. Why? This timeframe supposedly provides your muscle machinery with the resources it needs to maximize growth while also ensuring it has an adequate "break" soon after before repeating the process. Rule 3 - Get Ample Fats If protein is your highest priority, fat is next on the list. It plays a major role in supporting muscle growth, health, and performance, so don't neglect it—period. My rule for fat intake is to consume half your body weight per day in grams of fat. That means a 180-pound individual will strive to consume 90 grams of fat per day. Rule 4 - Manipulate Carbs Everyone's body responds to carbohydrates differently, so after you set your protein and fat intake, experiment with your carbohydrate intake to determine what works best for you. Aiming for 1.5-2.0 grams of carbohydrates per pound of body weight (on a training day at minimum) is a solid starting place. Rule 5 - Macronutrients Over Calories I'm not a huge stickler on calorie amounts. Yes, calorie intake is important, but rather than focusing on a calories-first approach, I suggest building your diet from the macros up to ensure you're providing your body with the necessary fuel to support strength gains. If you follow my above rules, your caloric intake will come out to be 15-19 calories per pound of body weight. Rule 6 - Use a Protein Powder Blend For me, the only thing better than whey or casein is whey and casein. When you blend these two protein sources, the fast-digesting whey will ensure you rapidly promote an anabolic (muscle-building) environment, while the casein will help you sustain it for a long time—maybe as long as 6-8 hours. This will reduce the time you spend in a state of muscle breakdown and maximize the time spent in a state of growth. To fully round out your protein shake, I suggest the inclusion of medium-speed digesting protein, too. Rule 7 - Use Fast-Digesting Carbs After Workouts Carbohydrates are your muscles' primary fuel source during exercise. The greater the intensity and length of your training, the more the body depletes its carbohydrate stores. This happens! But when it does, you need to rectify it quickly. Rule 8 - Take the Pre- and Post-Workout Supplement Essentioals BCAAs, Beta-Alanine, Betaine, & Creatine Rule 9 - Find What Works for you ­= | Follow Us | ► Twitch: 🤍 ► YouTube: 🤍 ► Facebook: 🤍 ► Instagram: 🤍 ► Twitter: 🤍 ► Google+: 🤍 ► Pinterest: 🤍 ► Spotify: 🤍 We are Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Muscle Building Tips for Women – BULKING 101!


GET MY FREE 12 WEEK BIKINI CHALLENGE: 🤍 Are you ready to learn about BULKING?! How to know WHEN to bulk, WHY to bulk and how to MENTALLY PREPARE to bulk? Bulking is one of the best ways to build quality muscle. I've bulked many many many times and I recommend it to anyone who is serious about gaining muscle. These are my best muscle building tips for women and men. If you're looking to learn all the best muscle building tips, you'll love watching this video! Hope you enjoy! TRAIN WITH ME (less than $2 per day!) 🤍 SUBSCRIBE TO MY CHANNEL 🤍 SHOP MY BRAND 🤍 OTHER VIDEOS YOU MAY LIKE: LOSING THE MUSCLE – WHY AND HOW I DID IT 🤍 TOP 5 MUSCLE BUILDING TIPS FOR WOMEN 🤍 SUPPLEMENTS MADE EASY 🤍 HOW TO WRITE A WORKOUT PROGRAM 🤍

7 Fundamentals of Eating for Muscle Growth | Mass Class


I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique. ► Shop Bodybuilding Signature Supplements: 🤍 ► Premium Fitness Plans: 🤍 Bodybuilders and physique athletes sometimes get laughed at for obsessing over their diets—planning things out to the gram, measuring food on scales, and being able to break down a meal into macros by sight. But in my experience, they're a really advanced group when it comes to nutrition. They understand a lot of things that people in general society don't. I want people to be more educated about what they eat. It's a major part of why I became a professor and researcher: to share the latest insights that science has to offer about how to eat to build muscle, get shredded, and built your best physique. Don't rely on the latest fad or macronutrient witch hunt for guidance on something as crucial as nutrition. | 7 Fundamentals of Eating for Muscle Growth | 00:37 - Perfecting Your Protein 01:32 - Timing Your Meals 03:10 - Choosing Protein Sources 04:48 - Selecting Smart Carbs 07:19 - Solving The Sodium Dilemma 08:39 - Knowing When to Cheat 09:14 - Avoiding Dietary Pitfalls Learn the fundamentals of eating for success in Mass Class! ► Read the Full Article by Jacob Wilson, Ph.D., CSCS:► 🤍 ► Muscle-building Supplements: 🤍 | Signature Supplements & Clothing | ► Signature 100% Whey Protein: 🤍 ► Signature Amino Plus Energy: 🤍 ► Signature BCAA: 🤍 ► Signature Creatine Monohydrate: 🤍 ► Signature Fish Oil: 🤍 ► Signature Green Tea: 🤍 ► Signature Joint Support: 🤍 ► Signature L-Carnitine: 🤍 ► Signature Micronized Glutamine: 🤍 ► Signature Multivitamin: 🤍 ► Signature Pre Workout: 🤍 ► Signature Test Booster: 🤍 ► Signature Vitamin D3: 🤍 ► Signature ZMA: 🤍 ► Clothing: 🤍 ­= | | ► Supplement Store: 🤍 ► Sales & Specials: 🤍 ► Fitness Articles: 🤍 ► Premium Fitness Plans: 🤍 ­= | Follow Us | ► Twitch: 🤍 ► YouTube: 🤍 ► Facebook: 🤍 ► Instagram: 🤍 ► Twitter: 🤍 ► Google+: 🤍 ► Pinterest: 🤍 ► Spotify: 🤍 We are Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.

Science of Muscle Growth, Increasing Strength & Muscular Recovery | Huberman Lab Podcast #22


In this episode I describe how our brain and nervous system control muscle tissue and how to leverage that for muscle maintenance, growth (hypertrophy) and recovery. I explain muscle metabolism and muscle fiber recruitment. I detail protocols for increasing muscular growth and for neuro-muscular recovery. I explain the effects of deliberate cold, anti-inflammatory agents, and anti-histamines on training progress. I describe science-supported protocols using certain weight load ranges, total sets per week, training intensity, frequency, and in-between set activities if one's goal is to increase muscle growth, strength or endurance. I review three foundational compounds and nutrients and three optimization compounds and nutrients that have been shown to improve neuro-muscular performance. Finally, I explain how to leverage exercise and weight training to enhance cognitive function. #HubermanLab #MuscleGrowth #Exercise Thank you to our sponsors InsideTracker - 🤍 Headspace - 🤍 Supplements from Thorne: 🤍 Social & Website Instagram: 🤍 Twitter: 🤍 Facebook: 🤍 TikTok: 🤍 LinkedIn: 🤍 Website: 🤍 Newsletter: 🤍 Timestamps: 00:00:00 Introduction 00:10:58 Protocol For Fat Loss: (Zero-Cost) PDF Available At: 00:12:45 Muscle Is A Slave To the Nervous System 00:16:22 Why We Have A Brain 00:17:38 Flexors, Extensors, & Mutual Inhibition 00:20:00 How Muscles Move, Making & Using Muscle Energy: Making ATP 00:23:29 The “Burn” Is Not Lactic Acid. Lactate: A Buffer (Prevents Acidity), Fuel, & Hormone 00:26:11 Feeling the Burn For 10% of Workouts Is Good For Brain, Heart, Liver 00:27:30 Leveraging Lactate To Enhance Brain Function 00:29:40 Breathing Properly Through “The Burn”— For Sake of Performance & Brain Function 00:30:47 Neurogenesis (New Neurons) & Exercise: Not Much, In Humans… Which Is Good. 00:33:39 How To Contract Muscles, Make Them Bigger and/or Stronger: Henneman’s Principle 00:36:58 A Large Range of Weight (30-80% of One Repetition Maximum) Can Be Used 00:38:58 What Makes Muscles To Grow? Stress, Tension, & Damage; Myosin Balloons 00:45:22 Figuring Out Which of Your Muscles Will Grow & Get Stronger Easily (Or Not) 00:48:11 Getting Stronger Versus Muscle Growth: Distributed Versus Local Effort 00:50:47 How Much Resistance Should (Most) People Use? (30-80% Range) & Specific Goal 00:54:25 How Many Sets Per Week To Maintain Or To Grow Muscle & Get Stronger 00:56:43 10% Of Resistance Training Should Be To “Failure”, the Rest Should End “Near” Failure 00:58:23 Number of Sets: Inversely Related To the Ability to Generate High Force Contractions 01:00:09 How Long Should Weight Training Sessions Last 01:01:35 Training Duration & Volume 01:03:51 Range of Motion & Speed of Movement; The Key Role of (Upper Motor) Neurons 01:08:10 Customizing Training; 1-6 Month Experiments; Key Elements Summarized 01:09:28 Focal Contractions Between Sets To Enhance Hypertrophy, Not Performance 01:11:26 The Optimal Resistance Training Protocol To Optimize Testosterone Release 01:16:00 How Quickly To Complete Repetitions; Interset Rest Times & Activities; Pre-Exhaustion 01:20:43 Tools To Determine If You Have Recovered From Previous Training: Local & Systemic 01:26:33 Carbon Dioxide Tolerance Test For Assessing Recovery 01:32:43 The Way To End Every Training Session. How To Breath Between Sets For Performance 01:34:46 How & When To Use Cold Exposure To Enhance Recovery; When To Avoid Cold 01:36:37 Antihistamines & Anti-Inflammatory Drugs: Can Be Problematic/Prevent Progress 01:38:42 Foundational Supplements For Recovery: EPA, Vitamin D3, Magnesium Malate 01:41:08 Ensuring Proper Nerve-Muscle Firing: Sodium, Potassium, Magnesium 01:45:00 Creatine: Good? How Much? Cognitive Effects. Hormonal Considerations: DHT 01:50:12 Beta-Alanine, Beet Juice; Note About Arginine & Citrulline & Cold Sores 01:52:00 Nutrition: Protein Density: Leucine Thresholds; Meal Frequency 01:55:54 Why Hard Workouts Can Make It Hard To Think/Do Mental Work 01:57:25 Leveraging Weight Training & Rest Days To Optimize Cognitive Work 01:58:58 What Time Of Day Is Best To Resistance Train? 01:59:40 More Information Resources, Subscribing (Zero-Cost) To Support Disclaimer: 🤍 Title Card Photo Credit: Mike Blabac - 🤍

Full day of Eating - Weight Gain (Muscle) diet - Indian Style


Pure Vegetarian full day diet plan for weight gain and muscle building for both men & women in Indian style. Buy Authentic Supplements from Nutrabay - 🤍 In this video I am going to share with you how you can effectively gain weight and build muscle using the powerful techniques of traditional Indian nutritional science. The best part is that this diet is practical with simple homely vegetarian recipes made from the ingredients which are very easily available in Indian kitchens. This diet plan won't rip your pocket either. You can start getting visible results in just 15 days. 0:54 - Good morning 01:13 - Body massage for weight gain and muscle building 01:28 - Early morning snack or Pre workout meal for weight gain 01:45 - Workout for weight gain and muscle building 01:57 - Post workout meal for weight gain and muscle building 02:10 - Breakfast for weight gain and muscle building 03:12 - Do not miss this. 03:19 - Morning Snack ideal for weight gain and muscle building 03:45 - Lunch for weight gain and muscle building 05:22 - Evening Snack for weight gain and muscle building 06:00 - Dinner time for weight gain and muscle building 07:06 - Don't miss this either if you want fast results 07:54 - Traditional bodybuilding drink for weight gain and muscle 08:52 - Good night. Sleep is extremely important for weight gain and muscle building YOU MAY WANT TO BUY Sesame Oil for Massage - 🤍 Mishri for Lassi - 🤍 Ghee - 🤍 Broken Wheat for Upma - 🤍 Mortar & Pestle for milk supplement - 🤍 My Homemade Peanut Butter Recipe - 🤍 09:16 - Video Partner - Nutrabay, an authorised retailer of supplements. You can buy authentic supplements from Nutrabay without any worry. Link - 🤍 Nutrabay is on Instagram - 🤍 Buy Healthy Sugar Alternatives for you and your family (NOT SPONSORED) Stevia Dry Leaves - 🤍 Stevia Sachets - 🤍 Jaggery Powder - 🤍 Jaggery - 🤍 Mishri - 🤍 Honey - 🤍 Dates Sugar - 🤍 Coconut Sugar - 🤍 BEST PRODUCTS FROM WORST TO BEST SERIES (My Recommendations) (NOT SPONSORED) Best Shampoo - 🤍 Best Face wash - 🤍 Best Deodorant - 🤍 Best Sunscreen - 🤍 Best Face Cream - 🤍 Best Breakfast - 🤍 Best Instant Noodles - 🤍 Best Biscuits - 🤍 MY GEAR Camera - 🤍 Mic - 🤍 USEFUL LINKS Copper Jug that I recommend -🤍 Brass Kadhai that I recommend - 🤍 Water bottle that I use - 🤍 Gram Flour to prepare Chilla - 🤍 Semi Brown Rice that I use - 🤍 Multi grain Atta that I have used - 🤍 Bhuna Chana - 🤍 Rock Salt - 🤍 Black salt - 🤍 Jaggery - 🤍 Stevia - 🤍 Honey - 🤍 Millets - 🤍 Oats - 🤍 Brown Rice - 🤍 Peanuts - 🤍 MORE ON FIT TUBER 5 Amazing Patanjali products you should try 🤍 10 Toothpastes in India Ranked from Worst to Best? 🤍 Customized Oatmeal full recipe video: 🤍 Paneer Stuffed Pesarattu full recipe video: 🤍 Full day diet plan for Muscle Building: 🤍 Full day diet plan for fat loss: 🤍 Diet Plan for weight loss 🤍 Music Credits : YouTube Audio Library I wish you good health. Fit Tuber

9 Morning Habits to Build Muscle Faster


These are 9 morning habits to help you build more muscle in less time. Boost muscle growth in the morning by planning the perfect breakfast for muscle growth. This morning routine is also something that highly successful people consistently stick to. Simply changing your morning routine can change your life. 🔥 FREE 6 Week Shred: 🤍 📲 FREE Diet/Workout Planner Tool: 🤍 The way you start your day can impact muscle growth, fat loss, motivation, productivity, and many other factors related to being a more successful person. You might've heard that simply making your bed in the morning can help fuel you, to get more complex tasks done throughout the rest of the day. Well, there are also certain morning habits that can either help or hurt your ability to build more muscle and develop a more attractive physique.  And one of the best morning habits if you're serious about building muscle, is to have a big breakfast. Even though you don't necessarily need to eat breakfast to build muscle, it’s a good idea to start your morning with a meal if you want to maximize muscle growth. This is because the main dietary requirement for building muscle is to be in a calorie surplus, and if you want to bulk up without adding too much body fat in the process, you're going to mostly be eating natural foods that are very filling per calorie contained. So the more you space out your meals the more time you'll have to digest the large amount of calories you're required to take in on a daily basis to grow. Of course, many people make the mistake of using mass gainers and supplements to increase their calorie count to meet their daily surplus requirements. Not only does this lead to fat gain due to the sugar content of these mass gainer supplements but there's also evidence that unprocessed foods lead to better results than processed ones. This is why you may have heard that you should try to eat whole meals over supplements whenever possible. With protein for example we have research that shows that whole milk stimulates more protein synthesis than skim milk, even when the whole milk contains less protein than the skim milk. (1) This is most likely due to the food processing because another study found that even after adding milk fat to casein, which is a milk-based protein source, it didn't end up increasing muscle protein synthesis. (2) Aside from processing, we also don't know what we don't know, so chances are high we haven't discovered every vtial vitamin, mineral, and chemical found in natural food and how those substances impact muscle growth. So the point is to start your day with a big breakfast made up of whole foods to help you add a bunch of calories to your daily total early on, while still giving you time to digest everything before your next meal.  Another habit that can be very beneficial for certain people is to get your workout done soon after you wake up. Even though research shows that you'll most likely be able to lift more weight and feel stronger with late afternoon and evening workouts, you're not going to make any progress at all if you're skipping your afternoon or evening workouts. So if you struggle to get to the gym after work or you have a busy schedule that typically leaves you exhausted then make sure you get your workout done first thing in the morning. Completing your workout first thing in the morning is the solution if you find yourself making excuses later in the day because it guarantees that you actually get it done, which is way more important than a slight strength boost that you'll potentially get assuming you make it to the gym later in the day.  This goes hand in hand with another thing you may want to do first thing in the morning which is to drink coffee. Of course, coffee isn't required but it could benefit muscle growth, especially if you train in the morning. Research shows that a dose of around 250 mg of caffeine in the morning raises neuromuscular readiness to perform close to afternoon levels. (9) Caffeine also increases your performance and motivation to train. So, if you train in the morning, consider drinking coffee or maybe a pre-workout supplement with caffeine beforehand. Another thing that can boost your energy and provide motivation in the morning is taking a cold shower. Now taking a cold shower isn't going to make your muscles grow on its own. But taking a cold shower will increase your energy levels and mood while benefiting your mental toughness. Or in other words, your ability to do things that might be uncomfortable or you don't really want to do.  Many people experience that if they take a cold shower in the morning, they become more productive throughout the rest of the day because they've already had their first “win” and got the momentum going and that can help motivate you to actually do your workout. On top of that cold showers can reduce inflammation in your body. One of the ways a cold shower can do ...

Can You Build Muscle And LOSE FAT at the same time?


How To Build Muscle And LOSE FAT at the same time When you think about gaining muscle you think about a “bulking” phase. And all too often for people this calls to mind images of people stuffing their faces with all sorts of foods. You need to eat big to get big right?! While, yes, a calorie surplus is key to gaining muscle, too often a “bulk” often becomes the perfect excuse to pig out and way overeat. And this often leads to a lot of unwanted fat gain as you put on muscle. This unwanted fat gain means you will then at some point have to go into a CUT to get rid of the fat and lean back down. And when you cut, if you don’t do it super slowly, you’re most likely going to lose some of the muscle you worked hard to gain anyway. So the question is…can you gain muscle WITHOUT gaining fat? Is it possible to bulk in a way you don’t really need to then do an extreme cut to lean back down after? The answer is YES! Learn My Simple Three Step Formula... 🤍?sl=youtube

Most Honest Advice For Building Muscle (As a Natural)


If you're on the journey to building muscle and reaching your physique goal, here's the most honest advice I can give you about the reality of gaining muscle naturally and what it was like on my fitness journey. Previous video in the Muscle Building Series: 3 Things I Do To Build Muscle Faster 🤍 4 Early Signs You're Not Building Muscle 🤍 Subscribe here 🤍 If you want me to coach you on your fitness journey, go to 🤍 - you will see the expected results of my coaching program. There you can also apply to work with me. About the video: In the last ten years on my fitness journey, I've learned a lot about how to build muscle naturally and how long does it take to build muscle. It's not as simple and easy as most people think. You don't see immediate results from building muscle. Training hard and pushing yourself is essential, but it's just one component for maximizing muscle growth. Nutrition and recovery play an equally important role, and so does your overall lifestyle. As a natural, it's also very important to have the right expectations so you stay committed to your fitness journey long-term. In this video, I share what I believe is the most honest advice I can give you about building muscle as a natural. It's not the typical stuff you hear about protein intake or different exercises, but the truth about how long it will take you to see results, how much muscle I managed to build in 1 year, and what is achievable naturally. About Me: My name is Mario Tomic. I specialize in helping busy entrepreneurs and professionals get their ideal physique in the most efficient way possible and turn it into a lifestyle long-term. Since 2011, I've spent over 10 000 hours practicing, studying, and coaching fitness, nutrition, and high performance. Most people don't know that my native language is Croatian and that I worked in computer science before I started my fitness and personal development coaching company. #leanmuscle #buildingmuscle #fitness Disclaimer: Mario Tomic is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Mario Tomic will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, or illness.

The #1 Reason You're Not Building Muscle (As A Natural)


“Why am I not building muscle?”—have you ever asked that? Well, building muscle is easy…. If you’re a brand new beginner. Past the “newbie gains” stage, building muscle becomes disproportionately harder, especially as a natural. This is why many people, no matter how hard they work in the gym or how well they eat, just seem like they’re not making gains anymore. Unfortunately, you can’t brute force your way past this. Beyond basic fixes like “eat enough food” or “get enough sleep”, you not gaining muscle comes down to 1 reason. Here, I reveal what the no.1 reason why you’re not gaining muscle and how to build muscle by modifying your training to instantly make it far more effective at building muscle (i.e., winning tips to build muscle). Click below to find a step by step program that uses science to help you build lean muscle and burn off fat: 🤍 Click below to subscribe for more videos: 🤍 First, we have to understand how a muscle actually grows in order to take advantage of it. Historically, there were 3 mechanisms that everyone conceived as driving muscle growth. However, as more research was conducted over time, it became evident the science and reasoning behind some of these mechanisms was quite flawed. Unfortunately, most people, including many trainers, weren’t made aware of this. As a result, many people still train ineffectively, resulting in them not gaining muscle in the long-term. So what are these 3 mechanisms? And which of them are no longer reliable? The first mechanism, muscle damage, represents actual damage, known as microtrauma, that training can cause to muscle cells. This damage causes a reactive inflammatory response in the body which can create muscle soreness, and in theory, causes the muscle to grow bigger in response. The second mechanism is called metabolic stress. This mechanism represents the chemical demands placed on your muscles during training. As you work harder and create more and more build up, your muscles become more acidic, creating a burning sensation in your muscles. The hormonal environment and swelling of the muscle caused by this is theorized to cause muscle growth. Thus, explaining the various tips you’ll see on “chasing the pump” to build muscle. The third and final mechanism is mechanical tension. This represents the tension that’s placed on your muscle as it lengthens and then contracts under load. Generally, the heavier the weights you lift and the greater the range of motion you use to lift them, the more mechanical tension is created. All 3 mechanisms sound great on paper, but recent research has revealed that we’ve been undermining the importance of 1, way overestimated 1, and- well- were totally wrong about the other. Let’s start with muscle damage. As it turns out, research shows that although muscle damage and soreness will be a byproduct of hard training, trying to get more of it does not lead to more growth, and can in fact hinder it. As for metabolic stress, the available research on shorter rest periods, training to failure, and faster lifting tempos suggest that it simply doesn’t seem to be strongly correlated with hypertrophy. Finally, mechanical tension. This mechanism has withstood the test of time and recent research has only served to reiterate that it is the most important driver for muscle growth. So, if you’re not making gains, you’ll want to structure your workouts such that they maximize mechanical tension. There are 4 modifications you could use. First, don’t prioritize ‘feeling’ like you made progress, prioritize ACTUALLY making progress. You can do this by sticking with the same exercises week to week and slowly adding more weight and reps to them as you get stronger. Second, rest with purpose. Although optimal rest time highly depends on how taxing the exercise is as well as your training status, a good recommendation is to spend at least 1.5-2 minutes of rest between sets for most of your exercises, with 3 minutes of rest being a good idea for heavy compound movements. Third, increasing mechanical tension is NOT just about going from point A to point B or how much weight you can lift. It’s about HOW you lift that weight from point A to point B. Pay attention to proper form rather than let your ego get the best of you. In addition to that, another thing explaining why you’re not gaining muscle is the lack of mind to muscle connection, so be sure to develop that. Even if you feel stuck right now, thinking, “Why am I not building muscle?”, apply those 4 modifications to your workouts and you’ll very quickly notice the gains picking back up again. That’s the true power of science.

You CAN'T Build Muscle and Burn Fat at the Same Time!!


Have you ever wondered if it’s possible to build muscle and burn fat at the same time? If so, this video will answer your question once and for all. In this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will answer the viewer’s question about burning fat and building muscle at once and exactly how it works. While many will argue that in order to build muscle, you have to be in a caloric surplus and that to burn fat, you need to be a caloric deficit. This is partly true. While you need to be in a deficit to burn fat; to build muscle, you are not looking at a surplus of consumed calories, but an energy surplus. In order fuel muscle protein synthesis, your body can use stored body fat as it’s preferred energy source. The more body fat you have, the easier this is because you often times have a readily available source of this stored energy. Of course, the person looking to build muscle and burn fat at the same time has some body fat to lose! There are some key elements of caloric intake that need to be done right in order to successfully burn fat and build muscle at the same time. There needs to be a caloric deficit from your maintenance levels, but people often fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting yourself up for failure. If you go above this amount in an attempt to speed up the process of fat loss, you will have far less control over limiting the supply of calories to body fat stores and likely start breaking down muscle in order to energize the process. This is definitely not good if you are looking to build muscle. Speaking of building more muscle, we also know this will require you to increase your protein intake, but not as much as you think; I’ll get back to that in a minute. It is also important to make sure you dial in your nutrition by removing the junk from your diet and introducing nutrient dense foods that will provide your body what it needs without the excess calories. So, how much protein do you need in order to build muscle? While it has been traditionally said that you need 1 gram per lb of bodyweight, recent studies have shown that that number is about .8 grams per lb of bodyweight. While rounding up provides an even 1:1 ratio that’s easy to follow, a 20% difference makes an impact on your grocery bill as the amount of money you need to spend decreases by 20% as well. Building muscle and burning fat doesn’t start and end with nutrition; training is a major factor as well. Most people think that simple cardio will be enough to burn fat, but I will argue that it is not necessary. What IS necessary is resistance training! Why? You can burn fat by remaining in a caloric deficit, but to build muscle, resistance training is required. However, cardio and conditioning are necessary parts of training to be a healthy, functioning human being. It is also important to note that this sets you up for success because instead of cutting out 500 calories of nutrient dense food from your diet, you can cut 300 calories and burn the extra 200 from your training. That’s 200 calories you are saving worth of important nutrients, especially protein. Now some might argue that the most effective way of burning fat and building muscle would be bulking and cutting, I am going to disagree. Yes, while a successful bulk and cut might be faster, the key word is successful. I would argue that for every successful bulk and cut, there are a million people out there who have failed at it. Let me explain. What often happens during a bulk and cut is that people lack the proper nutritional discipline to successfully change their diet in order to cut. Thus, they stay in a perpetual bulk and continue to increase in size and body fat. This leads to what I call “The Big Guy Lie”. That is, because they failed their original goal of burning fat, they decide that being lean is overrated and all that matters now is to be as big and strong as possible instead of achieving the goal they originally set out to achieve. If you’re looking to have your question answered in a future episode of AX JEFF, leave a comment below and you just might be selected next. If you are looking to build muscle and burn fat at the same time, our step-by-step training programs and nutrition plans will help you to achieve just that. You can check them out at and be sure to take our program selector quiz to find the workout plan that best suits your current goals. For more videos on how to build muscle and burn fat in a healthy, sustainable way, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notification so you never miss a new video when it’s published. Build ripped athletic muscle here - 🤍 Subscribe to this channel here - 🤍

#1 Reason Why You're NOT Building Muscle


Alright, today we're going over what I think is the number 1 reason that holds people back from building muscle and making serious gains... hint, it's you're fault. NEW FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 Now I know people will argue about this and say it's your diet or the supplements you're not taking but the most prevalent reason is people are simply not working out hard enough. I know that's a tough pill to swallow but look around the gym and see if anyone is even breaking a sweat, even at the most hardcore gyms people are so focused on filming themselves for IG they don't put much thought into what they are doing. This should help you change that. I also go over exactly what it means to push yourself to failure on every set. #musclebuilding #MASS #buildmuscle

Build Muscle FAST - The Science Of Weight Training | BeerBiceps


Beginner's workout series : 🤍 Rep Range Science : 🤍 Full Day of Eating : 🤍 Finally releasing the "How to maximize gains" video. If you're trying to put on muscle mass NATURALLY, your best friend is SCIENCE. I've spoken about that concept in so many of my past videos. That's also what today's video is about. Its all about using SCIENTIFIC concepts that will help in getting the most out of your workouts. Most Indian gymmers don't even consider scientific factors like this while training. How to maximise gains has never been easier. I bring you the core of physical fitness in the gym - the science of weight training. Lifting Science 101 Your lifting sessions & gains will never be the same. BeerBiceps - YouTube's first India specific fitness and food channel Fitness, food and fitness-food. Like, comment, subscribe and share on facebook! Facebook: 🤍 Instagram: 🤍beerbiceps Twitter: 🤍beerbiceps93 Zomato: 🤍beerbiceps Snapchat: 🤍ranveer.1693

You Can’t Build Muscle Over 35 Without TRT!


Pick your program here - 🤍 Subscribe to this channel here - 🤍 A recent video I did sparked someone to comment that you cannot look good, build muscle or be athletic over the age of 35 unless you are on TRT. For those who are not sure what that is, TRT is testosterone replacement therapy. Some would have you believe that seeing any kind of progress after a certain age is dependent on you resorting to synthetic means and shortcuts. That is simply not true. In this video, I’m going to tell you the real problem with making statements like this. Honestly, they have no impact on me personally, even when those statements expand into accusations that I achieve my look by using the same things. I can tell you that as a one hundred percent natural lifter my entire life, there is nothing more encouraging and rewarding than someone believing you use drugs to look the way you do. It is mind blowing actually, especially considering that fact that I used to train at home exclusively or pick odd hours to train at a gym so that I would not have to run into too many people since I already felt self conscious about my body and my strength. No, the real harm in these kind of statements, especially those made with such conviction, is that they do two incredibly bad things. First, they lower the bar on what is possible. Are you kidding me? No gains after the age of 35? Really? I bet you can think of 5 guys right away that look better after the age of 40 than they did in their 20’s and they have resorted to nothing but hard work, a commitment to training and most importantly, eating well. The second big thing is this “loser” and “quitter” mentality serves to discourage those on the fence from starting to dedicate themselves from improving their level of fitness. Think about it. If you are not committed to training and you are online looking for videos on how to get started and you run across that comment, you’re going to possibly be defeated before you even begin. You may think, it’s not in the cards for me either. He’s right. There is no hope for me since I’m not going to be able to take things like TRT so I can’t look good. What happens is this. The quitter, angry about his inability to commit (and refusing to look himself in the mirror and admit that his efforts have been anything but truly committed and stellar) wishes to drag others into his misery and disappointment. Nobody likes to fail alone. Always remember that. If they can find a way to discourage or disparage the achievements of others it somehow makes them feel better about themselves and their inability to achieve. I have to say, in almost every one of these instances, if I were to actually watch a workout performed by this type of individual it would not be anywhere near the level of effort needed to make change. If I were to analyze their nutrition for even a single day, it wouldn’t take me more than 4 seconds to identify exactly why they don’t have the level of body fat they are desiring. Unfortunately, you won’t get this information. The person who leaves these type of comments hides behind their own insecurities and never shares the real truth about why they have failed. But this is not you. You watch this channel because you want the best, most scientific, no nonsense advice on how to train like an athlete, eat like an athlete and look like an athlete 365 days a year without resorting to dangerous drugs or gimmicks. You want to be natural, train natural, and live healthy for many years to come. Well, for you I can tell you that you are in the right place. Every single thing I show you on this channel is doable and obtainable if you put in just one thing, effort. My look is one hundred percent obtainable if you pair consistency up with that effort. You can do this. Don’t ever let anyone else try and make you stray from that path. If you are looking for a program that can help you make this simpler than ever to follow, head to 🤍 and use our program selector to get the program best suited to your current goals. Burn fat, build muscle and look better than ever before at any age by training like an athlete and letting me coach you for the next few months. For more videos on how to build muscle as you get older as well as the truth about building muscle, be sure to subscribe to our channel here on youtube at 🤍

Best Supplements For NATTIES To Build Muscle


What are the best supplements for natty lifters and athletes? Strength Coach Dane Miller breaks down the best supplements that natty bodybuilders and athletes should take to improve muscle growth and performance. Improve your diet for muscle building with our High Performance Nutrition Program 🍊🍌😋 👉 🤍 Learn how an NFL Linebacker should diet in our FREE NUTRITION GUIDE FOR ATHLETES 👉 🤍 #supplements #natty #natural LISTEN TO OUR PODCAST 🎙🏆🎙 👉 🤍 Check out our MERCH 💪 👉 🤍 Get FREE Coaching Tips from ME Every Week by joining our Coaches Corner! 👉 🤍 Join Our SubReddit and become part of the GS Community 💪 👉 🤍 Follow Us On Social Media: 🤍 🤍 🤍 🤍 0:00 How do you build muscle? 2:29 Natty Supplement #1 4:12 Natty Supplement #2 5:37 Natty Supplement #3 6:51 Natty Supplement #4 8:24 Natty Supplements #5 and 6

6 Principles to Build Muscle, Lean Up & Lose Weight | Joanna Soh


6 Principles to Build Muscle, Lean Up & Lose Weight | Joanna Soh Download my Fitness App here: 🤍 SUBSCRIBE: 🤍 | Follow my IG: 🤍 Weight training is extremely essential to your overall workout program. When done correctly, weight training can help you lose fat, increase your metabolism to burn more calories, increase your strength and muscle tone, increase your bone density, improve your overall appearance. Ladies, if you want to achieve the toned and strong look, you got to ditch the cardio machine and start lifting weights. I do understand that it can be confusing and overwhelming to some, so I’m going to share with you 6 Principles to Increase Muscle, Lean Up & Lose Weight. #weightraining #loseweight #toneup _ Weight Loss Tips: 🤍 Weight Loss Meal Plan & Recipes: 🤍 Abs & Core Workout: 🤍 Crazy Workout Challenges: 🤍 _ Record a video or take a picture of you doing the workout, tag me 🤍JoannaSohOfficial I'm a certified Personal Trainer (ACE), Women’s Fitness Specialist (NASM) and Nutrition Coach, with over 9 years of experience. Stay connected and follow me: Joanna Soh: 🤍 🤍 🤍 🤍 🤍 (Subscribe to my website for printable workouts & recipes) My Fitness App 🤍 🤍 _ 6 Principles to Build Muscle, Lean Up & Lose Weight | Joanna Soh

TOP 3 Supplements That Help Build Muscle FASTER (YOU NEED THESE!)


Are you looking for supplements that will actually help you build muscle faster and not end up being a waste of money? This video will help! NEW FULL GYM PROGRAM: 🤍 30 DAY GARAGE PROGRAM: 🤍 First and foremost we cover the best type of protein to drink because in my opinion you’re always better off taking in the best possible source like an isolate and if you want to digest it slower then add fat to it instead of what most people do and that’s take a less quality protein like casein. Next we cover what’s essential to have in your pre-workout and for me there are two ingredients, beta alanine and creatine monohydrate. Finally what I’ve been using for recovery which is mostly beneficial because it keeps me hydrated but there are also some good quality amino acids in there as well. BRAND: Biosteel - Hydration

7 Steps To Build Muscle (For SKINNY GUYS)


Learn how to build muscle fast. Even if you're a skinny guy or hardgainer you can gain weight and bulk up if you just follow this diet and workout advice. The link to create you're own bulking meal plan is below and by sticking to your macros you'll gain healthy weight while building muscle mass. 🔥 FREE 6 Week Shred: 🤍 📲 Fat Loss Calculator: 🤍 Timestamps: #1 Not Eating Enough Calories 1:07 #2 Increase Your Carbs 4:02 #3 Progressive Overload 5:20 #4 Undulating Periodization 7:09 #5 Eat Enough Protein 7:55 #6 Don’t Overdo Cardio 9:17 #7 Get Enough Sleep 10:46 If you consider yourself a hardgainer and you find that no matter how hard you try, you just can't pack on any more muscle you're probably wondering, "what am I doing wrong here?" You've probably spent months, or maybe even years trying to bulk up but you're still skinny, you don't have much noticeable muscle mass, and most of your t shirts are still baggy, especially around your arms. Meanwhile you see other people that just seem to have an easier time than you. People that might not workout as much or they might eat the worst foods, yet they seem to be able to build muscle just by looking at a dumbbell. This can become really frustrating and even if you're a persistant person that doesn't quit, it can be very easy to simply label yourself as a hardgainer and to start making excuses. But the truth is that you're not a hardgainer. That's heard me.. you're not. Sure everyone's biology and physiology is different, and sure you may have a slightly tougher time building muscle than others, but most of what you believe about being a hardgainer is just a myth that's keeping you skinny. In reality, if you just do the 7 things that I"m about to show you consistently, I don't care how much of a hardgainer you think you are, you're going to bulk up. The first and most common problem for... Research: 1. "consumption of amino acids, in particular leucine, stimulating increased muscle protein synthesis via the mTOR signaling pathway" Link: 🤍 2. "long-term severe CR reduces serum total and free testosterone" 🤍 "Restricting calories increased the total output of cortisol" 🤍 3. Extreme calorie surpluses provide no muscle-building benefit but do cause fat gain. See figure 1 of the study 🤍 4. Bench press strength associated with chest size: See figure 1 🤍 5. "more successful powerlifters typically have higher degrees of muscle mass expressed per unit height and/or bone mass" 🤍 "the significant differences were for muscle mass and muscular girths, it would appear likely that these differences contributed to the stronger lifters' superior performance." 🤍 🤍 6. Ideal protein intake is 1.6g/kg or about 0.8g/lb See Figure 5 🤍 7. "greater protein intakes and a more even distribution across meals are modifiable factors associated with higher muscle mass" Link: 🤍 "an even distribution of daily protein intake across meals is independently associated with greater muscle strength" Link: 🤍 8. “a balanced distribution of daily protein intake" "acutely stimulated the synthesis of muscle contractile proteins more effectively than a skewed distribution" 🤍 9. Concurrent training: The negative effect that cardio has on lower body strength/muscle mass See Figure 1 🤍 10. "resulting in an increase in AMPK activity after endurance exercise" & "AMPK"... "leads to the inactivation of mTOR and a decrease in the rate of protein synthesis" 🤍 (10.5) 2% Carbs vs 77% carbs effect on Muscles 🤍 (11) Testosterone to Cortisol Ratio 60% carbs vs 30% carbs 🤍 (12) "The carbohydrate restriction program caused a significant reduction in the number of squat repetitions performed" 🤍 (13) "Approximately 1 hr of SR on five nights a week led to less proportion of fat mass loss" "despite similar weight loss" 🤍 (14) high-GI meal resulted in a significant shortening of SOL in healthy sleepers 🤍

How to Lose Fat AND Gain Muscle at the Same Time


0:00 Welcome! 1:40 - The 4 types of people who can expect body recomp. 3:21 - If you don’t fall into the 4 categories… 4:12 - Nutrition Guidelines 5:50 - Training Guidelines 9:14 - New Lifters 10:38 - My Beginner Recomp 12:28 - Should you lose fat before you Build Muscle? 14:00 - Detrainees 15:45 - Using the sauce 15:55 - Should you bulk + cut? Hope you all enjoy this video on body recomp! I do offer training + nutrition programs to help you get on your way to body recomp. These courses open seasonally, so join the list below to get notified when they're open next: Habit Hacker (beginners): 🤍 Macro Mastery (intermediate): 🤍 Training program - Stronger by the Day (Only $8/mo) 🤍 Hello my strong strong friends! Body recomposition is when you simultaneously gain muscle and lose fat at the same time. Many people have been lead to believe that they either need to focus on fat loss, or muscle gain one at a time. While that may be true for some people, but there are a few categories of people that body recomp can work for - and work for quite easily. So keep watching to find out if you fall into one of those categories. There are 4 different categories of people can achieve body recomposition quite easily: 1. New lifters (keep listening because you might be one) 2. If you have a lot of weight to lose 3. Detrainees 4. Using steroids If you don't fall into those categories, then recomp is still possible, but instead of noticing changes from month-to-month, you might only notice them from year to year. General Guidelines on How to achieve body recomposition: 1. Calorie Balance: Sustain a caloric maintenance while eating enough protein. For many beginners, figuring out what maintenance calories are AND THEN, ensuring they're getting enough protein is sufficient. 1. Especially if you're coming from a poor diet overall, focusing on getting enough protein alone will help with satiety, building muscle, and retaining lean body mass. 2. Protein Target: 1g of protein / lb of bodyweight. With an upper limit of 250g 2. Prioritize Strength Training with a solid program that utilizes progressive overload 1. If you’re not on a program yet, then you need to be. 2. Squat, bench, deadlift, hip thrust, Row. Compound movements that give you the most bang for your buck in the gym. 3. Stick to your training program for 8-12 weeks. Get stronger in those fundamental movement patterns. Track what loads you're using so you're constantly pushing it in the gym. 3. Cardio: Yes you can do cardio. Since you're focused so much on the gym now, then I'd recommend finding an outlet for cardio that you enjoy. Start My Workout Routine ✦ 🤍 ✦ Join our Stronger by the Day, our group training program. I run this program with thousands of other members who are lifting to gain strength, lose body fat, and feel more confident in the gym and in their lives. Join for only $8/mo: ✦ 🤍 ✦ INSTAGRAM ✦ 🤍 FACEBOOK ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • SHOP MY MERCH + EQUIPMENT ✦ 🤍 Glute Bands ✦ 🤍 Wrist Wraps ✦ 🤍 Lifting Belt ✦ 🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • BUSINESS INQUIRIES: kat🤍 • • • • • • • • • • • • • • • • • • • • • • • • • • • ✦ ✦ WATCH MY OTHER VIDEOS ✦ ✦ Powerlifter Tries Weightlifting ✦ 🤍 My Fitness Transformation ✦ 🤍 PLAYLIST FOR NEW POWERLIFTERS ✦ 🤍 ••••••••••••••••••••••••••••••••••••••••­­­••••••••••• SUBSCRIBE: ✦ 🤍 ✦ ••••••••••••••••••••••••••••••••••••••••­­­•••••••••••



Hey friends! I get asked how to build muscle and lose fat at the same time a lot, so I thought I'd make a video on my approach. Being ready to build muscle and lose fat with this approach may require a step first depending on your starting point. I hope you enjoy it :) Lots of love xx —————————————————————————————— Breakfast and lunch eBooks £3.99 on my website for 30+ recipes! Website: 🤍 —————————————————————————————— Instagram: 🤍 —————————————————————————————— Shoes I lift with: 🤍

Building Muscle Vs Building Strength - What's the Difference?


New Rewards on Patreon! ► 🤍 Join the PictureFit Discord ► 🤍 Do large muscles mean more strength? What exactly is the difference between building muscle and building strength? We typically confuse the two or believe they are one in the same, but how much of is it an actual overlap and how exactly do we train for strength or size (or a combination of both)? Let's find out! Greg Nuckols' Article ► 🤍 #strength #hypertrophy #gains * Support PictureFit! MERCH! ► 🤍 Patreon ► 🤍 * Facebook ► 🤍 Twitter ► 🤍 Instagram ► 🤍 * Music by Chillhop: 🤍 j'san - good morning sunshine 🤍 Joakim Karud - Canals 🤍 Ruck P - Spring in La Coruna 🤍 Ruck P - Gratitude 🤍 Aso - Ultra Violet: 🤍 Listen on Spotify: 🤍 Picturefit on YouTube! I share some of my health and fitness tips with you. Come check out our content! New fitness topics on a weekly basis. Want to learn about more health and fitness topics? Ask it in the comments! Learn all you need to know and what to do at the gym. Learn about aerobics, strength, hypertrophy, power, and endurance! Any information in these videos should not be taken as personal healthcare advice. If you have questions about your health, please speak directly to your personal healthcare professional.

Muscle Building 101 for Men (GUARANTEED GAINS!)


Train with me for 90 days - 🤍 Subscribe to this channel here - 🤍 If you have been wanting to build muscle but you just haven’t been seeing the results that you have been looking for with other workouts, it is time to rethink your approach. In this video, I’m going to give you a muscle building 101 course on the most important things you need to focus on when it comes to building bigger muscles and achieving muscle hypertrophy. No gimmicks or phony shortcuts needed here. Just pure muscle building science to help you get over the hump and start packing some size on your frame. To get you started, it is important to understand that everything comes down to just one concept and that is the intensity of your training. Now I don’t just mean how psyched up you are to tackle your next workout. I mean, in addition to that, how intensely focused are you on achieving your goal? If you are as much as you say you are, then you will realize that there are many things that need to be addressed outside of just showing up to the gym and trying hard. It starts with a plan. No successful lifter has ever built appreciable amounts of muscle size without having a plan for getting there. I’m not just talking about knowing what you are going to do in the gym that day (although that would be a great start)! I’m talking about knowing how this workout is going to impact the next one and the next one after that. With a goal in mind you need to have a map for getting to your goal and it starts with knowing what steps you are going to take from one workout to the next. With that in mind, it is now time to actually start lifting the weights. From here, the intensity that I hinted at in the beginning becomes crucial. Are you simply counting to 10 or 12 or are you pushing with every bit of effort with the rep count secondary? I hope it’s the latter. When it comes to training for more muscle size you need to realize that your effort will dictate everything. Overload is critical. The use of compound lifts to build up a strength base is a must in order to set the stage for growth. Your use of other techniques (like volume training) should still equate to an overall overload if the end goal is to get bigger. This is where many people fall off the path. There is simply no way around hard work when you are trying to build muscle. Which leads us to the next point and that is, once your set is done what are you doing with your time. If you sit around and let far too much time pass between sets then you are dramatically decreasing the effectiveness of the workout. Rest times should be prescriptive and serve to keep your muscles stressed for the entire workout. They should not be looked at as times to jump on social media and take you out of the frame of mind necessary for building muscle. In fact, some people ease into their rest periods too quickly. I believe that the use of some sort of set intensifying technique (like drop sets, forced reps, negatives, super sets, etc) is a great way to ensure that you tap into the reserves that your body was likely hanging onto that your mind was unwilling to let go. If you want to achieve greater muscle size you are going to need to interrupt that thought pattern and train harder. I always say, you can train hard or you can train long but you can’t do both. Finally, every natural lifter knows that the only way to build bigger muscles is to allow your body to recover between workouts. This simply can’t happen if you aren’t prioritizing it. In fact, I would say that even if you get everything else right up to this point, if you screw this up, you will blow all opportunities to grow as big as possible. If you are looking for a complete program that helps you to do each of the steps laid out here day by day, head to 🤍 and get the ATHLEAN-X Training System. I will literally coach you through every single day and make sure you never forget how to apply each of these concepts to your workouts and meals. In no time, you’ll be looking like an athlete by training like one. For more videos on how to build muscle fast and the best workout for building mass, be sure to subscribe to our channel here on youtube at 🤍

This is How Testosterone Builds Muscle


Testosterone is often considered the muscle building hormone, and for good reason. In this episode, Patrick breaks down how this hormone influences muscle growth and what you can do about it. » Subscribe to Seeker! 🤍 » Watch more Human! 🤍 » Visit our shop at 🤍 To understand how a muscle grows, we need some basic skeletal muscle anatomy. Within each muscle cell are strands of stiff proteins called myofibrils, which contain long proteins called filaments arranged into a parallel pattern that lets them slide back and forth past each other. This sliding mechanism is ultimately what allows our muscles to produce tension. And if we zoom out to the muscle fiber’s surface, we see tiny cells called satellite cells that hang out on the edge of muscle fibers underneath the connective tissue. These things are essentially dormant muscle cells, kind of like muscle stem cells. When our muscles produce a high amount of tension like during resistance exercise, those myofibrils incur a little bit of damage. This produces an inflammatory response at the muscle which then promotes healing. That inflammation also wakes up the satellite cells which prompts them to fuse into the muscle fiber they’re attached to. And each satellite cell has a nucleus with the instructions for making more of those contractile proteins. And increases in muscle size mostly comes from adding these proteins to muscle. #testosterone #muscle #human #physiology #seeker #humanseries Read More: Testosterone — What It Does And Doesn't Do 🤍 “Testosterone's role in bad behavior is largely a myth. What's more, testosterone plays other important roles in health and disease that may surprise you. For example, did you know that testosterone is a key player in prostate cancer? Or, that women need testosterone, too? There's more to testosterone than guys behaving badly.” Skeletal Muscle Overview 🤍ion/aandp/chapter/10-2-skeletal-muscle/ “Each skeletal muscle is an organ that consists of various integrated tissues. These tissues include the skeletal muscle fibers, blood vessels, nerve fibers, and connective tissue. Each skeletal muscle has three layers of connective tissue that enclose it, provide structure to the muscle, and compartmentalize the muscle fibers within the muscle.” What are anabolic steroids? 🤍 “Anabolic steroids are synthetic, or human-made, variations of the male sex hormone testosterone. The proper term for these compounds is anabolic-androgenic steroids. "Anabolic" refers to muscle building, and "androgenic" refers to increased male sex characteristics.” This Seeker health series will dive deep into the cellular structures, human systems, and overall anatomy that work together to keep our bodies going. Using the visual structure and quick pacing of Seeker’s Sick series, these human bio-focused episodes will give a new audience an inside look on what’s happening inside all of us. Visit the Seeker website 🤍 Seeker on Facebook 🤍 Focal Point on Facebook 🤍 Seeker on Twitter 🤍

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