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4:47 "both groups lost the same weight... but the slower group lost more fat mass" It's worth noting that these were over two different time periods, 8 weeks vs 5 weeks according to the paper. So while the slow group lost 47% more fat, it took 60% longer, meaning the rate of fat loss was still faster overall in the fast group, and they could have lost even more fat over the same time frame as the slow group. For an athlete, it might be important to grow or maintain more muscle during that time, but your average Joe might only care about losing fat faster, even if it comes at the cost of a small amount of muscle.

Notes for strength: Train what you want to be able to do (specificity) Volume= Sets×reps×loads More volume Heavier loads, lower reps for more efficiency Complex skills need more frequency Technique: lift however you can lift more

Ive always listened to my body. I shoot for 8-10 reps per set. If i can't hit 8 reps, then it's probably too much weight/resistance. If i can consistently do 4 sets of 10+ reps with good technique to the point it starts to feel "easy", then its probably time to add more weight in small increments. Unless youre a professional athlete trying to optimize every aspect of your training/diet then dont overthink it. Take it slow, put in the work every week, and be patient.

Very detailed and crisp video. Thank you !!

Awesome job!! so clear! it's impressive! thank you very much!

Wow! I'm impressed. Subscribed!!

How does dropsets fit in with tje new rest data?

Hey Flow, thanks for your awesome videos. I love how you keep things relevant while tying into the actual research. Outstanding work. I would be interested in a video about multidisciplinary training. I've done some reading through different armed forces, and there appears to be okay documentation, but I've never seen a funded institutional analysis on the subject. What does optimally training for multidisciplinary fitness really look like? What is the best training methodology? How do you sustain maximal strength, endurance, speed, and recovery across a longer period of activity? Such as on the scale of a week, where you may maximally push one muscle group, perform multiple speed based tasks, and do a half marathon carrying weight?

Do I get the book as well if I buy the programm builder?

I am interested to know which periodisation model was referenced, care to divulge?

Just found this channel. What youre doing here is God's work. Never really seen somebody finally breakdown and explain it so simply as it can be over whelming for beginners

Hi, I wanted to leave a comment of appreciation for you hard work!! Your videos are so well made, clear and done with extensive research I also love the recaps at the end So thank you and keep it up ☺️

Is it useful to implement sprinting or regular squats? If so, when should they be added

This is so unrealistic. By this video, the body protects us from overeating. Nothing could be further from the truth. While the body will attempt to protect you from famine in different ways, it will not only allow you to overeat but will gladly store excess intake as well as drive you to overeat if you make eating often a big part of your day. There is hunger induced by the body and there is hunger induced by the mind through habits. We become obese when our mind tells us we are hungry rather than our body. You don't need to eat 3 meals a day but if you choose to do it over time, your body will signal hunger when you skip a meal even though it is not needed. Just like you can eat twice or once a day and your body will adapt to the schedule at some point.

I want to know your perceptive about one thing: If you did a set to faliure with 5 kg dumbbell, then you will reach a point where you can’t do a rep with even a 5 kg , However when you do it with 10 kg dumbbell, you probably can do one rep with 5 kg dumbbell even though you’ve reached faliure.( think of what is done with drop set) So the muscle is more “fatigued” with 5 kg ( meaning can’t lift even the light weight) would that suggest more mechanical tension with the 5 kg case. I know there other factors can stop you like metabolic stress, but theoretically what you think, giving that similar gains can be achieved in muscle growth using rep range 6-20 for example

the graph showing that the small calorie deficit is most effective was the best thing I saw in here!

Given maximum dorsiflexion occurs, I assume, during ground contact, why is there any advantage to cueing the dorsi beforehand? I'm sure I'm missing something, but if I'm shooting an elastic band, there's no incremental advantage to pulling it back halfway, pausing, then pulling to max prior to release of the elastic energy.

Excellent video, perfectly cleared this up! Thank you!

diet no. 1

Video Summary: Factors Affecting Fat Loss Calorie Intake • This video discusses fat loss and how to achieve it. • It emphasizes that calorie intake is the most crucial factor for weight loss [1]. Exercise • Resistance training is recommended to lose fat mass while preserving muscle mass, and general physical activity can also help burn calories [1, 2, 3]. Protein Intake • Consuming sufficient protein, around 1.5 grams per kilogram of body weight daily, is vital for muscle preservation [4]. Sleep and Weight Loss Rate • Sleep and the rate of weight loss can influence fat loss, but to a lesser extent [5, 6]. Carbohydrate and Fat Intake • Carbohydrate and fat intake don't seem to have a significant impact on fat loss as long as you maintain a calorie deficit and consume enough protein [7]. Meal Frequency and Timing • Meal frequency and timing also appear to be unimportant factors [8].

Thanks for the information I have a question how hard should the sets be should they be around complete failure ?

Can you do a video on insuline regarding fat loss?

Regarding the meal frequency.. what about insulin spikes when ingesting 6 meals per day? What about insuline and fat loss?

Is there a significant benefit to consuming protein spread over three meals per day compared to four or more meals? Additionally, should the strategy of evenly distributing protein intake throughout the day also be applied to carbohydrates, particularly in relation to timing around workouts? Is it more advantageous to include carbohydrates in post-workout meals along with protein?

I find my quads don't grow, prob because I'm tall and they are large muscles