Get your elderly parents into the habit of getting up and walking around the house during commercials, over 2-3 hours of TV watching they can get in at least a half hour of walking.
Yep most people severely underestimate how much MPS and the process of bone repair cost to our overall metabolism and plus this exerkines add in fuel to the fire.For example I used to eat around 2500-3000 calories and weigh around 150kg but now I eat around 3500 calories and still lose fat!! Im a male and weigh around 84kgs and 185 cms with 18 percent body fat.It just becomes impossible to gain fat!!
Another excellent video Mike!! I’m 60 & lift heavy 🏋️♀️. I’m in fantastic shape & feel amazing!! 80/20 on the diet & outdoors as much as possible.. gratitude for the great life & country I can proudly call my home 🏡… very much appreciate your content Mike… & the sharing of your family life 😌😊
My mood is particularly impaired by inflammation. I especially feel this when I engage in weight training, which is known for causing massive inflammation. This causes me to feel awful during the training, but several hours later (and especially the next day or two) I feel much better than baseline. My theory is that the initial inflammatory effect stimulates a much larger rebound effect afterwords (sort of like a hormetic response to certain natural antioxidants, which are actually mild toxins). The research on fat is also very interesting. No doubt this is one more reason why people typically feel ill when they have excessively low body fat.
Great study and video. I would love to see a video on setting up an at home gym on a budget. As we get into fall and winter I don't want to continue driving back and forth to the gym especially at nearly $5.00 per gallon.
some simple kettle bell swings and or resistance bands as well as body weight exercise can all be done at home even outside. Many expert content providers on youtube
All you need is a pull up bar and a floor. You can probably buy the pull up bar online for not so much money and the floor is available for free literally everywhere
Try get one second-hand. Good stuff is available when people are moving out of town and can't take it with them, or are downsizing, or kids came along and they need the space, for example.
This is honestly so well done. Thank you so much for putting the detail and research into this vid. Also I was wondering if you could answer something for me Mike. Have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried anything like that out. Thanks again man!
Was going to skip my workout today for third time in a row but this was a good reminder of how important it is so I sucked it up and did it. Now I feel so much better lol. Never regretted a work out.
3-5 reps sure help maintain (and build) strength (building comes through frequency), 6-8reps can help build muscle to improve strength, as 10-12-15 can affect muscle size, but the volume can be harder to recover from while most people want strength. 25 reps is best for tendon building, as well as helping sore muscles recover&adapt faster. Manage your fatigue and recovery to continue to improve
The newest research points towards pretty much any rep range up to 30 reps building muscle- 12 reps not necessarily better than 30 reps, so long as you are training to/close to failure.
I'm trying to understand about tendon strengthening. There are two guys on YT that talk about it, but it's a bit complicated, and they don't actually show you routines in or out of a gym to accomplish this. Any help appreciated. And if you're seeing this, Mike, maybe you could do a clear video presentation about it. Thanks.
Im so excited that you have just reaffirmed I'm doing a great service to my health and longevity with my 1hour intense workout class 5 days a week, basically dancing with weights. Thank you for sharing great info most of us would never have accessed without you. Godspeed friend
lol Today, I cut my gym time down to 1.5 hours rather than the 2.5 hours I've worked out 4 other times this week. I'm taking off 2 days and will start again on Sunday.
This information and images with text and explanation is awesome and important. Exercise is not just or losing weight but also good for secretion of healthy hormones, chemicals, metabolic processes that improve human health. It is as important as sleep. This needs to be taught in schools.
Super helpful and interesting information here Mike, I wonder if we’ll see supplements come out that can help increase these exerkines in the context of exercise?
The 3-5, 3-5, 3-5 is so simple it is great! I am not adverse to a heavy workout, but often find it challenging to get motivated. This simplicity in the mind may make it easier to workout more often. I like it.
I love training! And I love learning new ways to combine everything I've learned over the years and feel awesome, in combination with a carnivore nutrition that I follow! Life is AWESOME!!! Thank you for sharing such great content!
@@johnp7158 I think you're right, but eating vegetables and fruits I think is more expensive. And eating processed foods might seem cheaper but a box of cereal ( for example) is 5 to 10 dollars, or more, and it doesn't last too long. Eggs are more affordable and getting trims from the butcher shop is very affordable as well. I think it takes a little bit of thinking of the resources but once you got it figure it out, I think people will find that are many affordable ways of at least not eating processed foods, and that you don't have to feel "forced" to eat unhealthy just because you can't afford it. But I understand that is more difficult for some people. Thank you.
@@supereverything3636 you're right that fruit prices for example are skyrocketing, but I think meat will follow. People will get stuck eating horrible processed food and lots of grains/rice/beans/pasta which will be terrible for the overall population health :(
Im absolutely convinced circuit/interval types of exercises are the most important for health and longevity. Doing exercise that cycles your heart rate above 140 bpm over an hour completely changes how your body functions promotes health in all aspects of your physical, metabolic snd mental health. Traditional weight training involving sets with resting between is for one a colossal waste of time you are spending at a gym and you are not stimulating most or all of your muscles. Excercise for health should be about endurance, flexibility, strength from a whole body perspective so as you age your body can be able to facilitate movement. This also applies to constant speed/state cardio, i feel its actually detrimental to do constant state cardio, by promoting slower resting metabolism and adaptation. We need exercise that promotes cycles high heart rate and cycling that makes adaption more difficult.
Excellent video Mike. appreciate this one ✌️ Although it's a little bit more science-based, tech research talk than how I've explained in simpler terms to my older people (😁😁) the messages is still the same in the end: move, press and lift more .
Good stuff as usual Mike. At 51 the health difference between those who exercise and maintain muscle mass and those who don't is getting huge. Unrelated, but the hairdo is kinda...
How do we get the average person to challenge their bodies through various exercises? Most have no interest. Its’s almost like it’s dependent on environment. They’ll get movement and exertion in if required. Health recommendations seem to have little effect on the whole.
Glad you explained the paper and made it understandable for the people that don’t have time to read all the study’s etc. I like to read the studies but the amount there is and understanding them quickly is the issue. I’m always trying to get people to understand the absolute importance of strength and conditioning and how many foods and drinks these days are man made to make you addicted, profit for the companies involved without caring about long term damage. I was a big fan of poliquin and lucky to go through his biosig and work with a lot of poliquin trained coaches which put me on to a different path with training and nutrition.
I’ve had Gabrielle in the podcast twice in the last six years but have been following the exerkine research independently as I have found it it be quite fascinating since 2011
@@Highintensityhealth I know. I am just teasing. You all provide me with grand eye opening information supported by research and facts. I appreciate you all. 💯💪🏽
Brother I went to the gym Thursday and deadlifted with a 45 lb bar 45 lb plates Plus and then yesterday I felt so good so I am going back now to get some more of those feel good Hormones Testosterone and Major Health Benefits🙏💯❤️
Great talk Mike as usual! That seems to make sense when you keep exercising you don't feel stiff. But if you stop for a while and then start again you feel it. Can us UK bods get your electrolyte sticks?
Everyone should squat..even body weight squats will make you feel alive again after a few s is coming from an old guy here..when I started squatting I would start adding weight with water jugs etc. I eventually bought some dumbbells off Craigslist and a slant board. The slant board is a game changer..
I started into healthy eating, IF, keto, etc.when I retired at 66. Now at 70 I've had some success and failures. Tried to shorten my feeding window while changing my diet content too quickly; messed my colon up for about a year. The older you get the less your body likes change. I've learned slow and easy. I'm in general good health but any particular warnings or red flags for someone 70 when looking at longer term fasting?
Sounds like this is tied to the after burn effect people get from high intensity exercise after they are done with their workout session. People have hyped up that science so much to promote their fat burning program, and get people to buy fitness products. Meanwhile missing the main point of the study, and the importance of exercise in general.
In non-political medical publications, it is mentioned the enzyme lipase breaks down triglycerides. However, it is triggered by what we now call "HIIT" and, this is the important part, in the absence of insulin. Fasting, low carb...
hi, i have a question: I remember you had a video (around 30-35 minutes long) about breaking a prolonged fast properly in order to avoid refeeding syndrome - which could happen if one didn't break it properly and the fast was longer than 5 days. I was looking for this video now and couldn't find it. Where did it go???
Time stamps and references will be posted tomorrow AM, for now here’s some links: Home Gym Ideas: czcams.com/video/BBUHZRwOw6g/video.html How I Put on 5 lbs of Muscle: czcams.com/video/zTexjjgUmwQ/video.html Exercise Enhances Autophagy More than Fasting: czcams.com/video/T6XNdl-jKKA/video.html Best Exercise to Lose Belly Fat: czcams.com/video/MdfdCLJqf_c/video.html
You skipped/missed the most important part. How heavy does the weight need to be for those sets and reps? To build muscle, whether the rep range is 3-5 or 15-20 , the weight must be heavy enough to get you close to failure within the chosen rep range. I have little doubt the same is true for the muscles to release exerkines.
Mike, what's your opinion on mass market protein shakes (i say mass market because specialized protein shakes are hard to come by where i live and i'd have to order them online which would increase the price, or is it worth it?) A little background about me, i'm a fairly skinny guy 170cm in height and i weigh around 60 kg. I eat OMAD which is a piece of steak and minimum carbs such as grilled veggies. I'm thinking about starting working out but was considering consuming a bit more protein to increase muscle growth and choosing shakes for convenience. Any tips? Thanks!
Not it turns out it best to maintain minimal sets and reps at and only increase the weight or intensity for the best results. Stay Around 8 reps and 2-3 sets.
3-5 reps? Does that mean we should be really maxing over the weight we’re capable of lifting? Basically lift heavier and less reps? Usually I’m doing around 10-12 reps.
Been training for years went back to high intensity Mentzer lifting principles with adequate rest between workouts (one on four to five off), fat coming off muscle going on.
@@amperage8032 Sorry for the long post but I thought you might like to know what the four training days look like. Trained on Monday this week training tomorrow. Legs, then chest, back then shoulders. For legs it looks like this.24/6/22: squat, bar for 10 reps, 60kg for 5-10,100 for 1-3 reps then 120 for a single, 130 for a single sometimes do another single if the body isn’t feeling primed, 140 single, working weight 155 take a single again, maybe another single then go for it got 8 reps (last workout was 145 got 10), front squat 100 for 8 reps 110 for 3,then stiff leg deadlifts 60 for 10 then 80 for 10, 45 min total warmed up on a rower before lifting for 200 strokes. 28/ 6/22 Chest, bench press bar @ 10 reps, 60 @ 3, 70 @1, 80 @1, 90 @ 8, db seated overhead 21@ 13, tricep extension 25 @ 10 30 @ 6, bicep db curl 20 (per hand) 8 reps. 26 mins. 1/8/22 back, deadlifts, bar @10, 60@ 10, 100@3, 120@1,135@1, 145@1,155@1, 155@9; body weight pull-up (I’m 228lbs) 8reps, latpull down 60@8, 65@8, wide grip shrugs q10@10, 115@13 35mins. Shoulders tomorrow but last cycle was 4/7/22, push press (power cleaned from the floor) bar @10, 40 @5 (strict pres), 50@5(strict press), 60@1, 70@1, 70@1, 70@6, chest dip body weight plus 10kg @10 reps, tricep push down 25@12, db lateral raises 8.5 kg(per hand)@ 15. 29mins. Always warmed up on rower for 200 strokes every session, the workout time always started after the rows. Hadn’t trained for over 2 years (long covid), began back on 13/4/22, tested the water with comfortable 1rpm for each lift, squatted 160kg, benched 80, deadlifted 140, push pressed 70. Set myself a goal of 200 in squat and deadlift, 100 bench and 80 push press by January 1st, the way things are going (staying injury free) I should hit 10 to 20kg above that target. I eat normally don’t count calories or macros, no shakes or pre workout only creatine mono every day (I’m veggie so don’t get it from red meat), began using ecdysterone and turkesterone about two weeks ago, definitely making a difference. Wouldn’t normally use these as companies tend to lie about things but found a company that third party tests. Hope this helps👍
For My first cycle after establishing the 1rpm max the weights used were, 120 in squat got 10 reps, 70 in bench got 9 reps, 120 deadlift got 9 reps, 60 in the push press got 6 reps. Quite happy with that progress in 4 four months.
Interesting. I know of him and will look up more about him/training styles. There are so many good resources and I enjoy reading about health, wellness, strength training, and fitness. Glad you found a program you like and is giving you results. Honing in on your 1rpm will do that. It’s wise to be supplement skeptical so that third party testing is important. I take creatine also even though I’m a meat eater.
If fat people got into strength training first would have the strength to move their frame as well. I bet strong man yoke carries would be the best as strengthens every muscle required for walking.
5:40 WRONG - As you get more advanced, and therefore stronger, you need to reduce volume and frequency (i.e. get more rest & recuperation) because the extra weight you will be lifting will cause more muscle breakdown. This has been known by the H.I.T. crowd for decades.
@@Highintensityhealth Adaptation to tolerate more recovery comes in the newbie stages, and then stops. For natural bodybuilders, as the weights get heavier, you need to rest more (unless you are training with reps in reserve, which is more or less a waste of time). I get my info from the late Dr. Mike Mentzer, and from Dr. Doug McGuff.
@@Highintensityhealth Agreed. I am personal trainer with Bachelors in fitness (not anyone special for sure, lol) and 10 plus years resistance training. A more experienced lifter needs less rest. Yes, rest is needed but even with volume being added adaptation happens quicker. Whereas I used to use a program for 4 weeks, now I only use it for 2 weeks. Conjugate training with 2 lower and 2 upper body days. Dr Stuart McGill also says 2 weeks for adaptation. Lower on Monday and Thursday, and upper on Tuesday and Friday which is plenty of rest. No weights on the weekends. Works for me😊
I did see a statement in the research from WHO, I disregard any and all info from them. Either it’s a trustworthy source or not. We can’t just pick and choose what we believe. I’ve gotten to the point where trial and error and opinions of people I trust who have always steered me in the right direction. I have very little trust in any research or medical recommendations at this point in time.
@@izm4life The WHO has no credibility. The research paper quoted the WHO. The WHO didn’t quote the research. I take it the WHO is your go to source of information?
Thumbs down, you just extrapolated so far based on a single study and shilled some garbage supplement while saying that creatine has immediate exercise benefits, showing that you either don't know what you're talking about or were reading from a script for the sponsorship cash Do better.
@@Highintensityhealth I'm not subscribed to your channel, the content seemed interesting so I thought I'd give it a watch. It was an interesting topic but your delivery was overly long, I assume to get those precious watch minutes for monetisation, based on little information and, as i said, extrapolated way too far. That stuff is the problem with the science backed community. Don't be part of the problem. I didn't even mention the ridiculous notion of suggesting beginners, i.e. your viewers, do 3-5 rep sets of anything - you'll get people pinned under a bench press, crushed by an ohp or squat, or snapped by a deadlift with that rubbish. Your reaction makes it pretty obvious you were hurt by my comment so I clearly touched a nerve and deep down you know what I'm saying is true. Take the criticism like a grown up and do better in future
@@nicholaslittle8154 @Nicholas Little Andy Galpin, PhD came up with the 3-5 exercises, 3-5 sets of 3-5 reps so please share your expert opinion with him! Thanks
@@Highintensityhealth and why do you think he came up with it like that? You don't have to ask him, it's obvious - the repetition of the same range means it's catchy and easy to remember but that doesn't mean it's good advice and you should be smart and conscientious enough to see through that, whether it comes from someone with a PhD or not. You're welcome
This isn't a body building routine for hypertrophy or strength, it's a basic exercise recommendation for people who would otherwise not be exercising at all. The recommendation is to pick a few exercises like push ups and leg lifts to avoid falling apart or atrophy.
@@Snerdles whats the point of doing low reps, 3-5, if you could do 20-30 reps? Thats so low intensity that it wont give almost any positive change, either health or muscle/strenght vise
@@alish1885 except of course that if you are doing 5 sets of 5 for 5 times a week it's plenty for average people. We aren't talking extreme athletes here, think of stuff your Grandma can do to help mitigate health issues. Literally just walking a few times a week helps massively over nothing.
@@Snerdles thats correct, but Mikes advice could be misinterpreted and people could get injured. For older people it is safer to do a little more reps, especially if they dont have any experience with exercising
Get your elderly parents into the habit of getting up and walking around the house during commercials, over 2-3 hours of TV watching they can get in at least a half hour of walking.
Great idea!
Walk dont work in order to make muscle help make hormone need intensive workout like jump run not walk
@@nebaicita of course but elderly people are often barely moving at all so any movement is better than nothing
@@nebaicita Walking is better than sitting. Some movement is better than no movement.
65 and changing it up w/weights and can see reduced saggy skin tighten up within weeks. I’m hooked. Tnx Mike!
Welcome to the real "the secret".
That’s fantastic!
@@rinzler9775 Yep. Been lifting for 35 years and never looked back.
Im in academic research in Nutrition & Exercise Physiology and support this so much! Exercise is medicine!!
Heck yes! Thank you, Jennifer!
It's crazy but Hypocrites that Greek medicine man of his day was spot on about everything.
Yep most people severely underestimate how much MPS and the process of bone repair cost to our overall metabolism and plus this exerkines add in fuel to the fire.For example I used to eat around 2500-3000 calories and weigh around 150kg but now I eat around 3500 calories and still lose fat!! Im a male and weigh around 84kgs and 185 cms with 18 percent body fat.It just becomes impossible to gain fat!!
Amazing, it's no mystery why I am my happiest and thriving when I exercise regularly.
Another excellent video Mike!! I’m 60 & lift heavy 🏋️♀️. I’m in fantastic shape & feel amazing!! 80/20 on the diet & outdoors as much as possible.. gratitude for the great life & country I can proudly call my home 🏡… very much appreciate your content Mike… & the sharing of your family life 😌😊
My mood is particularly impaired by inflammation. I especially feel this when I engage in weight training, which is known for causing massive inflammation. This causes me to feel awful during the training, but several hours later (and especially the next day or two) I feel much better than baseline. My theory is that the initial inflammatory effect stimulates a much larger rebound effect afterwords (sort of like a hormetic response to certain natural antioxidants, which are actually mild toxins).
The research on fat is also very interesting. No doubt this is one more reason why people typically feel ill when they have excessively low body fat.
Yeah interesting hey. What type of training do you normally do?
So reps, sets, rest, tempo, order and exercise , muscle grouping, RPE etc? 👍👍
Some of the most important health content ever. pure gold . Thank you!
Andy Galpin’s CZcams channel is a treasure trove if you appreciate the mechanisms.
Very technical. Physio lessons.
Great study and video. I would love to see a video on setting up an at home gym on a budget. As we get into fall and winter I don't want to continue driving back and forth to the gym especially at nearly $5.00 per gallon.
some simple kettle bell swings and or resistance bands as well as body weight exercise can all be done at home even outside. Many expert content providers on youtube
I know what you mean, I live in the forest 16 miles from the small town, impossible to drive some days in winter
All you need is a pull up bar and a floor. You can probably buy the pull up bar online for not so much money and the floor is available for free literally everywhere
Adjustable weights, pull up station, folding bench. That's all you need! :)
Try get one second-hand. Good stuff is available when people are moving out of town and can't take it with them, or are downsizing, or kids came along and they need the space, for example.
This is honestly so well done. Thank you so much for putting the detail and research into this vid. Also I was wondering if you could answer something for me Mike. Have you ever tried any of these new custom meal plan tools? I just got one from Next Level Diet to help me add some muscle and I actually like their plans. Was just wondering if you've heard of or tried anything like that out. Thanks again man!
Thank you! Sam crushed the edits! Working on a blood chemistry software, but after that a meal template would be great!
Was going to skip my workout today for third time in a row but this was a good reminder of how important it is so I sucked it up and did it. Now I feel so much better lol. Never regretted a work out.
So muscle has positive endocrine impact and fat has endocrine impact? It’s almost like we were designed to be in motion! 😉
Precisely! Super fascinating stuff indeed.
🤣 Well bless my soul!
@@Highintensityhealth Is there any differences between men and woman?
Mike, Please do a video with Dr. Jay Battacharaya.
He's amazing, would love to!
your video saves a lot of people's time. thanks for the helpful information and saving my time.
3-5 reps sure help maintain (and build) strength (building comes through frequency), 6-8reps can help build muscle to improve strength, as 10-12-15 can affect muscle size, but the volume can be harder to recover from while most people want strength. 25 reps is best for tendon building, as well as helping sore muscles recover&adapt faster. Manage your fatigue and recovery to continue to improve
The newest research points towards pretty much any rep range up to 30 reps building muscle- 12 reps not necessarily better than 30 reps, so long as you are training to/close to failure.
I'm trying to understand about tendon strengthening. There are two guys on YT that talk about it, but it's a bit complicated, and they don't actually show you routines in or out of a gym to accomplish this. Any help appreciated.
And if you're seeing this, Mike, maybe you could do a clear video presentation about it. Thanks.
Im so excited that you have just reaffirmed I'm doing a great service to my health and longevity with my 1hour intense workout class 5 days a week, basically dancing with weights. Thank you for sharing great info most of us would never have accessed without you. Godspeed friend
AMEN, knowledge is power! 💪🏽💪🏽💪🏽💪🏽👍🏾 thanks 4 sharing the power 🧠 💥
Thank you Dear Friend! Love chewing on your report findings!! I've hired a coach and watch you to supplement my workouts!! 😀😀
lol Today, I cut my gym time down to 1.5 hours rather than the 2.5 hours I've worked out 4 other times this week. I'm taking off 2 days and will start again on Sunday.
This information and images with text and explanation is awesome and important. Exercise is not just or losing weight but also good for secretion of healthy hormones, chemicals, metabolic processes that improve human health. It is as important as sleep. This needs to be taught in schools.
Super helpful and interesting information here Mike, I wonder if we’ll see supplements come out that can help increase these exerkines in the context of exercise?
Truly appreciate your videos I share with my family & friends
Thank you!! Let's make people health again.
The 3-5, 3-5, 3-5 is so simple it is great! I am not adverse to a heavy workout, but often find it challenging to get motivated. This simplicity in the mind may make it easier to workout more often. I like it.
Thank you for your passion. You have benefited a tremendous amount of people.
How did I miss this?? I already know it's going to be a brilliant add to my library! Thanks Mike! ❤ 💪 ❤
Just ordered the electrolytes! I’ve been trying to figure out a way to add creatine to my workout routine and this makes it super easy!
I thought it was well understood that a "couch potato" gets fatter over time, even without a bag of chips.
Always believed that keeping the musculoskeletal system active relates to longevity. Great video!
Mike, your hair and skin are glowing especially in this video. Like an angel of health.
Mike, the Stix are amazing. I use them when i go on our 70+ mile bike rides.
One of your best/most informative posts to date!
Thanks Mike 🕉
I love training! And I love learning new ways to combine everything I've learned over the years and feel awesome, in combination with a carnivore nutrition that I follow! Life is AWESOME!!! Thank you for sharing such great content!
not everyone can afford a proper carnivore diet :( I do it, but I'm aware that I'm privileged in that way / lucky
@@johnp7158 I think you're right, but eating vegetables and fruits I think is more expensive. And eating processed foods might seem cheaper but a box of cereal ( for example) is 5 to 10 dollars, or more, and it doesn't last too long. Eggs are more affordable and getting trims from the butcher shop is very affordable as well. I think it takes a little bit of thinking of the resources but once you got it figure it out, I think people will find that are many affordable ways of at least not eating processed foods, and that you don't have to feel "forced" to eat unhealthy just because you can't afford it. But I understand that is more difficult for some people. Thank you.
@@supereverything3636 you're right that fruit prices for example are skyrocketing, but I think meat will follow. People will get stuck eating horrible processed food and lots of grains/rice/beans/pasta which will be terrible for the overall population health :(
"Use it or lose it". Who knew? Great information. Thank you.
Thank you Mike for your time and all the information. Your service for all of us is invaluable. As they say, our actions echos in eternity.
Love it! Definitely making me a new workout routine based around this. Thanks!
Great video as always Mike! You teach me so much man. Appreciate the information. I try to pass it all around as much as I can. Cheers 🥂
Im absolutely convinced circuit/interval types of exercises are the most important for health and longevity. Doing exercise that cycles your heart rate above 140 bpm over an hour completely changes how your body functions promotes health in all aspects of your physical, metabolic snd mental health. Traditional weight training involving sets with resting between is for one a colossal waste of time you are spending at a gym and you are not stimulating most or all of your muscles. Excercise for health should be about endurance, flexibility, strength from a whole body perspective so as you age your body can be able to facilitate movement. This also applies to constant speed/state cardio, i feel its actually detrimental to do constant state cardio, by promoting slower resting metabolism and adaptation. We need exercise that promotes cycles high heart rate and cycling that makes adaption more difficult.
Bravo Mike and team. Another excellent and detailed video.
Very good,thank you
Awesome info as always. Thanks!
Excellent video Mike. appreciate this one ✌️
Although it's a little bit more science-based, tech research talk than how I've explained in simpler terms to my older people (😁😁) the messages is still the same in the end: move, press and lift more .
Very interesting podcast Mike! Thank you 👍🙂
I. LOVE. YOU.
Your advise is gold!!
Good stuff as usual Mike. At 51 the health difference between those who exercise and maintain muscle mass and those who don't is getting huge. Unrelated, but the hairdo is kinda...
Thanks Mike. Clearly, laying on the couch watching Netflix is NOT the way to optimum health
How do we get the average person to challenge their bodies through various exercises?
Most have no interest. Its’s almost like it’s dependent on environment. They’ll get movement and exertion in if required. Health recommendations seem to have little effect on the whole.
Interesting and good video. Just a heads up, I didn't see a link to the study in the description. Thanks!
Another great vid. Thx!
Glad you explained the paper and made it understandable for the people that don’t have time to read all the study’s etc.
I like to read the studies but the amount there is and understanding them quickly is the issue.
I’m always trying to get people to understand the absolute importance of strength and conditioning and how many foods and drinks these days are man made to make you addicted, profit for the companies involved without caring about long term damage.
I was a big fan of poliquin and lucky to go through his biosig and work with a lot of poliquin trained coaches which put me on to a different path with training and nutrition.
Always an informative vid, Mike. Well done.
Somebody has been watching Dr Layman and Gabrielle Lyons… they have been saying this for over 7 years.
I’ve had Gabrielle in the podcast twice in the last six years but have been following the exerkine research independently as I have found it it be quite fascinating since 2011
@@Highintensityhealth I know. I am just teasing. You all provide me with grand eye opening information supported by research and facts. I appreciate you all. 💯💪🏽
Can't agree more how exercise is medicine.
Thank u Mike!!
🥩🥚🏋🏼=💪🏻
Use it or loose it
Correct, use exercise to lose loose skin.
Mike, I don’t like science, I looooove science 😄
💚🏜️ please do show us some options for setting up a home gym 💪
Already have! czcams.com/video/BBUHZRwOw6g/video.html
Brother I went to the gym Thursday and deadlifted with a 45 lb bar 45 lb plates Plus and then yesterday I felt so good so I am going back now to get some more of those feel good Hormones Testosterone and Major Health Benefits🙏💯❤️
Great talk Mike as usual! That seems to make sense when you keep exercising you don't feel stiff. But if you stop for a while and then start again you feel it. Can us UK bods get your electrolyte sticks?
Everyone should squat..even body weight squats will make you feel alive again after a few s is coming from an old guy here..when I started squatting I would start adding weight with water jugs etc. I eventually bought some dumbbells off Craigslist and a slant board. The slant board is a game changer..
I started into healthy eating, IF, keto, etc.when I retired at 66. Now at 70 I've had some success and failures. Tried to shorten my feeding window while changing my diet content too quickly; messed my colon up for about a year. The older you get the less your body likes change. I've learned slow and easy. I'm in general good health but any particular warnings or red flags for someone 70 when looking at longer term fasting?
Great info. The best technique for exercise is the biomechanics explained by Doug Brignole.
Sadly, Doug Brignole is deceased…
Sounds like this is tied to the after burn effect people get from high intensity exercise after they are done with their workout session. People have hyped up that science so much to promote their fat burning program, and get people to buy fitness products. Meanwhile missing the main point of the study, and the importance of exercise in general.
True.
Thanks lots of great information.
Just what the doctor ordered!
This looks good but natural flavors? Can you make it without natural flavors?
In non-political medical publications, it is mentioned the enzyme lipase breaks down triglycerides. However, it is triggered by what we now call "HIIT" and, this is the important part, in the absence of insulin. Fasting, low carb...
Does regular exercise decrease basal levels of IL-6 ?
Icaro of the Oak brings me here! 😀
hi, i have a question: I remember you had a video (around 30-35 minutes long) about breaking a prolonged fast properly in order to avoid refeeding syndrome - which could happen if one didn't break it properly and the fast was longer than 5 days. I was looking for this video now and couldn't find it. Where did it go???
Commenting for the algorithm.
Bro the hairdo not doing. 😆
Yeah need to get it cut!
@@Highintensityhealth YesSir Amigo
Time stamps and references will be posted tomorrow AM, for now here’s some links:
Home Gym Ideas: czcams.com/video/BBUHZRwOw6g/video.html
How I Put on 5 lbs of Muscle: czcams.com/video/zTexjjgUmwQ/video.html
Exercise Enhances Autophagy More than Fasting: czcams.com/video/T6XNdl-jKKA/video.html
Best Exercise to Lose Belly Fat: czcams.com/video/MdfdCLJqf_c/video.html
Great content!
You skipped/missed
the most important part.
How heavy does the weight need to be for those sets and reps? To build muscle, whether the rep range is 3-5 or 15-20 , the weight must be heavy enough to get you close to failure within the chosen rep range.
I have little doubt the same is true for the muscles to release exerkines.
What is your opinion on mk-677?
Mike, what's your opinion on mass market protein shakes (i say mass market because specialized protein shakes are hard to come by where i live and i'd have to order them online which would increase the price, or is it worth it?) A little background about me, i'm a fairly skinny guy 170cm in height and i weigh around 60 kg. I eat OMAD which is a piece of steak and minimum carbs such as grilled veggies. I'm thinking about starting working out but was considering consuming a bit more protein to increase muscle growth and choosing shakes for convenience. Any tips? Thanks!
Not it turns out it best to maintain minimal sets and reps at and only increase the weight or intensity for the best results. Stay Around 8 reps and 2-3 sets.
Andrew Huberman podcast link?
thanks!
Andrew Huber man is in CZcams too. Search for his name
czcams.com/video/IAnhFUUCq6c/video.html
3-5 reps should be adjusted to 5-15, otherwise yeah it's great advice
3-5 reps? Does that mean we should be really maxing over the weight we’re capable of lifting? Basically lift heavier and less reps? Usually I’m doing around 10-12 reps.
Human evolution didn't evolve a certain lifestyle for old age. Which means you have to be moving and exercising like a younger person.
Woot woot, I can now say my job As a massage therapist has cancer fighting benifits! Hahahaha 😆
I love this
Been training for years went back to high intensity Mentzer lifting principles with adequate rest between workouts (one on four to five off), fat coming off muscle going on.
Do you mean only one HIIT session every 4-5 days or something else? If you have the key to muscle growth I’m here for it.
@@amperage8032 Sorry for the long post but I thought you might like to know what the four training days look like.
Trained on Monday this week training tomorrow. Legs, then chest, back then shoulders. For legs it looks like this.24/6/22: squat, bar for 10 reps, 60kg for 5-10,100 for 1-3 reps then 120 for a single, 130 for a single sometimes do another single if the body isn’t feeling primed, 140 single, working weight 155 take a single again, maybe another single then go for it got 8 reps (last workout was 145 got 10), front squat 100 for 8 reps 110 for 3,then stiff leg deadlifts 60 for 10 then 80 for 10, 45 min total warmed up on a rower before lifting for 200 strokes.
28/ 6/22 Chest, bench press bar @ 10 reps, 60 @ 3, 70 @1, 80 @1, 90 @ 8, db seated overhead 21@ 13, tricep extension 25 @ 10 30 @ 6, bicep db curl 20 (per hand) 8 reps. 26 mins.
1/8/22 back, deadlifts, bar @10, 60@ 10, 100@3, 120@1,135@1, 145@1,155@1, 155@9; body weight pull-up (I’m 228lbs) 8reps, latpull down 60@8, 65@8, wide grip shrugs q10@10, 115@13 35mins.
Shoulders tomorrow but last cycle was 4/7/22, push press (power cleaned from the floor) bar @10, 40 @5 (strict pres), 50@5(strict press), 60@1, 70@1, 70@1, 70@6, chest dip body weight plus 10kg @10 reps, tricep push down 25@12, db lateral raises 8.5 kg(per hand)@ 15. 29mins.
Always warmed up on rower for 200 strokes every session, the workout time always started after the rows.
Hadn’t trained for over 2 years (long covid), began back on 13/4/22, tested the water with comfortable 1rpm for each lift, squatted 160kg, benched 80, deadlifted 140, push pressed 70. Set myself a goal of 200 in squat and deadlift, 100 bench and 80 push press by January 1st, the way things are going (staying injury free) I should hit 10 to 20kg above that target.
I eat normally don’t count calories or macros, no shakes or pre workout only creatine mono every day (I’m veggie so don’t get it from red meat), began using ecdysterone and turkesterone about two weeks ago, definitely making a difference. Wouldn’t normally use these as companies tend to lie about things but found a company that third party tests. Hope this helps👍
Plenty of mentzer vids on CZcams, every two to three cycles I change the accessories too. .
For My first cycle after establishing the 1rpm max the weights used were, 120 in squat got 10 reps, 70 in bench got 9 reps, 120 deadlift got 9 reps, 60 in the push press got 6 reps. Quite happy with that progress in 4 four months.
Interesting. I know of him and will look up more about him/training styles. There are so many good resources and I enjoy reading about health, wellness, strength training, and fitness. Glad you found a program you like and is giving you results. Honing in on your 1rpm will do that. It’s wise to be supplement skeptical so that third party testing is important. I take creatine also even though I’m a meat eater.
Just get up and MOVE! I will never understand his couch potatoes can enjoy life.
The body is complex.
NEW research says exerkines come form exercise. Sound like the guy who named exekines knew they came from exercise hense the name. :)
W
When is the exerkine peptide coming out? ;p lol
Description says "Links to Studies" and there's no studies.
You can easily google the study, still working in show notes.
@@Highintensityhealth Already diid! Thanks!
Why only 3-5 reps?
It's not the best for everyone but easy to follow for some
@@Highintensityhealth thanks for the response!
If fat people got into strength training first would have the strength to move their frame as well. I bet strong man yoke carries would be the best as strengthens every muscle required for walking.
5:40 WRONG - As you get more advanced, and therefore stronger, you need to reduce volume and frequency (i.e. get more rest & recuperation) because the extra weight you will be lifting will cause more muscle breakdown. This has been known by the H.I.T. crowd for decades.
As you get more advanced you can tolerate more volume and need more volume for more gains. Not sure who you’re getting info from
@@Highintensityhealth Adaptation to tolerate more recovery comes in the newbie stages, and then stops. For natural bodybuilders, as the weights get heavier, you need to rest more (unless you are training with reps in reserve, which is more or less a waste of time). I get my info from the late Dr. Mike Mentzer, and from Dr. Doug McGuff.
@@Highintensityhealth Agreed. I am personal trainer with Bachelors in fitness (not anyone special for sure, lol) and 10 plus years resistance training. A more experienced lifter needs less rest. Yes, rest is needed but even with volume being added adaptation happens quicker. Whereas I used to use a program for 4 weeks, now I only use it for 2 weeks. Conjugate training with 2 lower and 2 upper body days. Dr Stuart McGill also says 2 weeks for adaptation. Lower on Monday and Thursday, and upper on Tuesday and Friday which is plenty of rest. No weights on the weekends. Works for me😊
Bruh… you increase volume.
@@izm4life Read 'Body by Science' by Doug McGuff. What have you got to lose?
I did see a statement in the research from WHO, I disregard any and all info from them. Either it’s a trustworthy source or not. We can’t just pick and choose what we believe. I’ve gotten to the point where trial and error and opinions of people I trust who have always steered me in the right direction. I have very little trust in any research or medical recommendations at this point in time.
So if WHO takes your statement and posts it… we shouldn’t believe you.
@@izm4life The WHO has no credibility. The research paper quoted the WHO. The WHO didn’t quote the research. I take it the WHO is your go to source of information?
@@chrisarp4111 says WHO
Mike, If Muscle produces fat burning hormones, does excess fat ( at a certain point) produce muscle damaging hormones?
Geopathic stress cancer
No way! my muscles produce things like my organs? What about those mass monster body builders like Dorian Yates?
They have extra help!
Thumbs down, you just extrapolated so far based on a single study and shilled some garbage supplement while saying that creatine has immediate exercise benefits, showing that you either don't know what you're talking about or were reading from a script for the sponsorship cash
Do better.
Some garbage supplement? Single study? Go back to posting videos of picking locks and unsubscribe from my channel. Thanks!
@@Highintensityhealth I'm not subscribed to your channel, the content seemed interesting so I thought I'd give it a watch.
It was an interesting topic but your delivery was overly long, I assume to get those precious watch minutes for monetisation, based on little information and, as i said, extrapolated way too far. That stuff is the problem with the science backed community. Don't be part of the problem.
I didn't even mention the ridiculous notion of suggesting beginners, i.e. your viewers, do 3-5 rep sets of anything - you'll get people pinned under a bench press, crushed by an ohp or squat, or snapped by a deadlift with that rubbish.
Your reaction makes it pretty obvious you were hurt by my comment so I clearly touched a nerve and deep down you know what I'm saying is true. Take the criticism like a grown up and do better in future
@@nicholaslittle8154 @Nicholas Little Andy Galpin, PhD came up with the 3-5 exercises, 3-5 sets of 3-5 reps so please share your expert opinion with him! Thanks
@@Highintensityhealth and why do you think he came up with it like that? You don't have to ask him, it's obvious - the repetition of the same range means it's catchy and easy to remember but that doesn't mean it's good advice and you should be smart and conscientious enough to see through that, whether it comes from someone with a PhD or not.
You're welcome
@@nicholaslittle8154 somebody needs a spa day, chill out dude ✌️
3-5 reps is too low of a rep range for most people because there is more injury risk with lower reps if done with high intensity
This isn't a body building routine for hypertrophy or strength, it's a basic exercise recommendation for people who would otherwise not be exercising at all. The recommendation is to pick a few exercises like push ups and leg lifts to avoid falling apart or atrophy.
@@Snerdles whats the point of doing low reps, 3-5, if you could do 20-30 reps? Thats so low intensity that it wont give almost any positive change, either health or muscle/strenght vise
@@alish1885 except of course that if you are doing 5 sets of 5 for 5 times a week it's plenty for average people. We aren't talking extreme athletes here, think of stuff your Grandma can do to help mitigate health issues. Literally just walking a few times a week helps massively over nothing.
@@Snerdles thats correct, but Mikes advice could be misinterpreted and people could get injured. For older people it is safer to do a little more reps, especially if they dont have any experience with exercising
TALK SLOWER!!
You can change the playback speed to a slower speed