Quality or Quantity - The Great Calorie Debate: 55 Min Phys
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- čas přidán 31. 05. 2024
- Losing fat is all about lowering calories....Or is it?
If you're confused about the whole "calories in, calories out vs. quality" - this video will help.
What you'll find is there's truth in both, but most people are extremely misinformed with how it all works.
In this video I clear up the confusion about what's more important, food quantity (i.e. calories) or food quality for weight loss, muscle gain, performance, and recover.
It blows me away how much people talk about this topic, without understanding the fundamental basics of "Energy Balance".
What you'll notice is there's actually a lot LESS confusion on the topic than most people think. This video should resolve a lot of that.
See more videos from me at www.patreon.com/andygalpin .
You can me post wayyyyyy more awesome health, exercise, muscle, and performance science stuff on my social media @DrAndyGalpin.
And don't forget to subscribe and share this video with all of your awesome friends!
XOXO - Andy
Working on expanding my personal training and wellness brand.
Going back and watching all of your videos after working through the 6 part Huberman series.
You are the man. Incredibly useful and actionable information!
This PERFECTLY done video is why Joe Rogan will not be having you back on for nutrition talk. ;)
You were there for training and training only. Great job, man!
Definitely agree with the NEAT decrease when dieting. when getting lean was always cold, walked super slow, workouts sucked and feel lethargic
I'll be honest I got caught up in the keto hype... Thought I could eat more food because it was keto... Er then I started putting weight on lol... What helped was finding barbell shrugged on CZcams and worked my way through all the information and research out there, turns out keto works well for me to stay focused and loss fat but no good to get into 3rd gear to go hard sparring, so i learned carbs are not the 😈 used right will support my training needs.
I point all people I talk to now about fitness or nutrition to the good Dr galpin and shrugged collective 👍🏻 thank you for all your hard work....
You’re the coolest, Dr. Andy! Thank you for this kind of videos
Thank you very much Dr. Andy Galpin - keep up the good work
I'm just gonna go ahead and like this before I even finish
I gotta say, ive been studying exercise science for at least an hour every day for over two years now for my ambition to become an exercise scientist in the future and watching just a couple of your videos cleared a lot of concepts up for me. I thank you sir. Keep up the good work!!
Shared, This information should be spreading like wild fire. Hope it can help those confused by all the gimmicks
Incredibly informative , thank you !!!
That was a very quick 55 (59)mins. Great info as always. Thank you Dr. Andy Galpin!
This is a great lecture...it might actually put this topic to rest.
Great info! Thanks, Andy! 💪🧠
Awesome movie! I'm new to your channel and It seems I'm gonna see them all!!! :)
Awesome video . Thank you
This guy and his videos are awesome!
Thank you very much!!
Thank you very much for your work, Andy! Your videos are amazing.
Here's something I'd love you to talk about in a long video - stretching. I feel good flexibility is useful in everyday life and necessary for high level athletic performance. But I think too much or improper stretching might make you prone to injuries when you need to produce a lot of force. So, I'd love to learn how everything happens on the micro level and what is the proper protocol for stretching.
Another great video, thanks.
Many of the points made should be self-evident and accepted by the dietetics and fitness industries but they are not for inexplicable reasons.
Superb video.
This may the most comprehensive, no-BS explanation of this subject on CZcams....and several sub-subjects along the way; The fiber 'debate', kcals vs kcals 'debate', satiety etc. 👍
One added point of curiosity (for me) is that not all proteins are created equal. Eggs (for example) = way more digestable than muscle meats, and therefore less TEF, and also less satiating. Same with Greek Yogurt, protein shakes etc. Great protein sources, but not 100% effective as a staple, IMO. Sure, we can't all afford to eat steak for breakfast, but I say getting some (lean) muscle meat in the diet is a fatloss hack in itself. Just my 2c.
Good one!
Hi Andy I have been watching your videos for awhile and find them very informative. With all the fad diet overload that we are exposed to this science based content is what is needed. I work as a personal trainer in the Pacific Northwest and a sound Nutrition plan in necessary to be healthy and reach any fitness goal. Thanks!
Very interesting as usual. Thanks Andy. Something strange though: Fat more satiating than carbs ?
Great video
This was a really good video Dr. Galpin. I have a slightly unrelated question but I think you will be able to answer it really well. How would you quantify the energy expended from resistance training? This question confuses me because during the workout itself, resistance training has an aerobic component and anaerobic component (especially as the intensity increases) which would contribute to the calories burned. However, after the workout is over, there is an additional aerobic component (commonly known as epoc), which also burns calories. Furthermore, does increasing the intensity and weight lifted over time (thereby recruiting more type 2 muscle fibers) increase energy expenditure substantially (perhaps because of anaerobic metabolism)? If two lifters do the same exact amount of volume, but one lifter lifts twice the amount of weight each rep than the other lifter, will there be a large difference in energy expenditure between the two lifters? In this way, would increasing strength actually aid in staying lean? What are your thought on this topic? Thanks so much!
Raj K when talking about energy systems, you are not using one energy system at a time. We are using a combination of all the systems at the same time, the only factor that changes the percentage of the energy system we use is the intensity of exercise or the need of movement. when you are talking about EPOC, it's basically the oxygen debt from anaerobic activity and the time it takes for our muscles to return to a normal muscle pH, so they are ready to work again after resting. As for the question about the two lifters, it depends on their physiology, it's generally not the amount you lift but how you lift it too, (think about how range of motion, or tempo can change the intensity of lift). Hope that's helpful
Hi Dr. Galpin, do you have any idea what the cause of ms is? I trust your opinion. Thank you!
I lost weight by like you said eating smarter and putting in the work! :)
Is fasting once or twice a week with just a pre-workout once a day ok?
I have watched this and your other new ~20 min Video and there are two things I wanted to ask you:
1. You say that your body can tap into both forms of fuel, carbs and fat. Lets say your daily energy useage is 2000kcal and you eat 1500kcal. According to your laid out theory the body would simply use 500kcal of bodyfat to get to the 2000kcal right? Many ppl say that if you eat carbs your body wont be able to use the stored fat because the insulin in your blood prohibits the body to do so. According to this theory the body then reduces the amount of energy used (slows down metabolism) to match the intake of 1500kcal rather than using the fat as fuel. What would you say to that theory?
2. What do you think about IF? It kinda tries to give the body a better chance to tap into the fat storage by minimizing the time you have higher lvls of insulin in your blood - so your body can actually use the stored fat. + I have heard of studies that suggest you increase HGH and Testosteron levels through IF.
Watch some Layne Norton videos on insulin. Hope that helps!
If you use the carbs in your blood stream as the energy source they have to be replaced and are usually replaced by breaking down fat. So even if you aren’t “burning fat” if you’re in a caloric deficit and have proper protein intake then the majority of burnt calories come from fat
GREAT VIDEO!!! THANK YOU! 38:41-38:48 I assume you meant to say protein instead of fat?!
Katrin Sinyagina I just noticed the same thing. I’m sure he meant “protein”; not fat.
:)
As of 15th of October _ there were three people who disliked this video !!!! Have to be Andy's Ex's _ can't imagine any other reason!
Basically, calories only matter for losing or gaining weight. Everything else is important for overall health.
This is the video that ends the debate.
25:10
Sorry sir but coming from a fat guy... after I've lost around 60 kg of fat (51:18) heck i feel hungry all the time, and if i eat over maintenance even 3000 kcals more i still feel hungry, we're all different...I am still searching for ways to lose more fat, I'm currently at around 83-84 kg, but damn i feel famished, all. the. time. :)) it's just what i feel, I know, but eating healthier indeed helps...
If you do alot of exercise it opens up space for more calories. My mom literally admits she jogs just to eat more
Try eating mostly meat and fresh produce, don’t even go down the frozen isles most of those foods aren’t very satiating.