This channel is absolutely amazing, I’ve been binge watching videos the past few days to help optimize my training and I am very optimistic of my future results, thank you guys for all the work you do to put out these videos and help fellow lifters achieve their goals
I have heard some of this before and I'm not sure where the idea comes from that people who exercise don't have more energy throughout the day. That may be true for brand new people to exercise but from someone who has been working out for many many years I find Exercise to actually give me more energy. And when I started my exercise journey I lost quite a bit of weight and didn't really change my diet that much. Now that I've got an older I am much more conscientious of my diet and I do a combination of cardio and resistance training.
my hypothesis on this is that stuff is easier to do when you are stronger. You aren't gonna even break a sweat carrying groceries up the stairs, e.g. less activation energy to do so you are more likely to do it, from a mental standpoint
My dad is overweight and diabetic so what I heard, and should fact check now that I'm thinking about it, is the idea of greedy fat. Basically, with high energy input and little output fat cells store more and more glucose and stop releasing it properly like a billionaire finding ways to not pay taxes. With proper diet and exercise you can change this so you have easier access to energy. Do your own research and ask more knowledgeable people though, I'm not a nutritionist.
I've burnt 900 calires from walking on average over the last month. The actual best benefit, besides the deficit, is that it seems to suppress my appetite, whereas I would always be hungry after a high intensity workout
To avoid the conpenation effect choose low intensity (zone 1) cardio. Zone 1 cardio is the least fatiguing and it burns fat. The downside is that you have to do a lot of it to have a big impact, the upside is that you can do as much as you want and the more you do the better, 20 000 steps are better than 10 000 steps, just make sure to split the walks into several shorter ones to makevit easier. A short walk before or after every meal is a good rule of thumb.
@@irfuel Zone 2 is more fatiguing, though, but sure you increase the pace at the end of the walk if you want, but not too much. Cardio can actually make the body more efficient at conserving energy and that is something we don't want when we want to burn fat, so I recommend zone 1 almost exclusively when you want to loose weight, you can wear a light weight vest or a backpack if you want burn more calories instead of increasing the pace. When you have lost the fat, then it's time to do the other zones. Zone 4 & 5 are very time efficient and great for the blood vessels and heart, but all zones have their benefits, just don't do only constant medium pace cardio, because that can be dangerous for the heart, it needs to be flexible and handle different levels of intensity. Add one zone at a time so your heart get used to it, before adding next, pushing cardio too hard can lead to a heart attack. Remember that is the recovery from exercise that is the good thing, so don't overtrain. Luckily zone 1 is not really possible to overtrain, so that zone we can do practically as much as we want.
So I guess that I’m a little confused. I thought that by adding weight training, I would increase muscle and therefore lose more weight. I’ve definitely have increased more muscle but not really lost any additional weight. How much weight training is actually needed so that I’m not compensating when I’m not weight training?
@@sindydick4769 why do you care about weight loss? Fat loss is what matters. If your weight is the same and you gained muscle, then you have lost something else, either fat or water.
The problem with just counting calories is that the macronutrients have very different functionts in the body. Neither fat or carbs can replace protein as a building stone, so protein should not be reduced, infact it should be increased if one increases resistance training, in other words ignore protein in your energy calculation. 1.6 - 2 grams of protein per kilo fat free body weight is enough, depending of how much you exercise. Protein power is a good option if one has difficulty to increase the intake needed. I would actually recommend pea protein isolate since it's a great protein that is low in methionine, and high methionine intake promotes cancer growth. Chicken and fish is also high in methionine so don't eat too much of it, pork (avoid processed pork like Bacon, sausages and most hams) and eggs have lower of the animal protein and most vegan protein have low levels. So what macro nutrient should you reduce, carbs or fat? Since the goal is fat loss, you want be burning fat, and that will you do by reducing carbs, because fat won't be burned before the carbs are out of the way since high blood sugar is dangerous, and the storage of carb is very limited in the body, so a lot of the excess carbs will be stored as fat. Sugar is especially bad, because it contains not only glucose, but also fructose that can only be metabolized by the liver unlike glucose. Carbs also need relativly high intensity to burned effectively, while fat burns well at low intensity exercise. What kind of fat should you eat? There are only two essential faty acids omega 3 and omega 6. Omega 6 you most definetly get more than enough of, in fact most people eat way too much omega 6 because it's everywhere and should reduce it as much as possible. Omega 3 on the other hand is the opposite most people don't eat enough, and the good kind long chained omega-3 is almost exclusively in animal sources, only vegan alternative is algee oil. I recommend taking krill oil, since krill is very low in the food chain and therefore have low levels of toxins like mercury and cotains astaxantihine a very powerful antioxidant. What fat should be the bulk of the intake then? Monounsaturated fats like olive oil, avocado oil and macadamia oil. Also MCT oil in small doses for a quick energy boost instead of sugar. Some meal examples: boiled or fried eggs with guacamole, bunless burgers with sun dried tomatoes and homemade pesto instead of mayo, pork stir fry with sriracha and vegetables.
Bro your videos are insanely well made and deserve way more views. To see more growth tho i'd really recommend completely rethinking your thumbnails and video titles to be more "baity". Personally glad you keeping it real, but for your own sake u prolly deserve more. GL
So the key take away i get are 1- Focus on a caloric deficit but when you do eat make sure it's good quality foods (Duh) 2-Focus more on gaining muscle and less on a cardio (though cardio is still important of course 3- Excessive exercise might not be worth the time UNLESS you're doing something you actually enjoy like playing football or bike riding for example than the time spent doesn't really matter much.
"You can't out-exercise a bad diet" Meaning, if you're eating poorly, e.g. a large surplus of calories, it's nearly impossible to exercise enough to burn all those extra calories, so you're better off focusing your efforts on improving your diet first to reduce your calorie intake.
I would say an additional benefit to exercise in trying to lose weight is that you simply can't eat anything in the 1-3 hours of time you are exercising per day, so your total daily calorie intake is likely to be less overall had you not been exercising. This is of course unless you go to Planet Fitness to eat pizza while you are on the treadmill.
Exercise seems to also influence my behavior with respect to eating and nutrition. Since I value my training performance, I tend to eat better and not overeat.
Exercise helps me maintain, i.e. not lose, weight because of fat-muscle caloric asymmetry and my modest appetite: recomposing fat to muscle means that I can maintain or even gain weight despite eating at a small deficit, but not exercising can cause muscle loss, weight loss, and fat gain (all negatives for me) even at maintenance.
The Lab rat that is me ... finds that the hunger/appetite grows the more I INTENTIONALLY EXERCISE vs the NEAT approach. That doesn't mean I avoid I.E. 😂 Thank you for uploading and sharing.
Question: When you show the chart that shows energy compensation mechanisms due to exercise, shouldn't the first part of the chart be higher /until/ the exercise actually happens? Currently, it shows compensation before the exercise even occurs. If there is compensation from yesterday's exercise, and before a new bout, would it show as a gradual curve, slowly returning to baseline before the exercise?
Good question. I believe the effects are chronic, rather than acute. In other words, energy compensation occurs after multiple days/months of consistent exercise - as opposed to immediately after exercise. Although I may be wrong about this 👍
So the compensation is about intensity or calories burned? I mean is because we did high intensity cardio or it will happen even if we just increase our steps. And I would like to know when to expect this compensation to happen Because as we’ve seen in chart at first there were not really a compensation So I don’t know when we should say this too much training and body will compensate 🤔
I would say it's about total calories burned, so it will occur even by increasing steps. It's hard to say when, and how much compensation will occur. But generally the more exercise we perform, the more compensation that will occur. I'd say going beyond around 10-15k steps / day is when significant compensation will start to occur
Would you say that the ‘after-burn’ effect doesn’t have as much an impact on calories burnt as some suggest? Great content as always. Explains why I’m stagnant at 88kg while running 6km three days a week, 3x 1hr hypertrophy focused weights sessions and cycling 1-2 times a week. Or my BMR is in the toilet
Yes, I don't think the 'after-burn' effect has a significant impact on total daily energy expenditure. I plan on making a video on this topic at some point 👍
I'm kind of confused right now, as I knew that lifting weights for example ( or HIIT)can increase the metabolism rate through period of time after it( some say 24 hours), but considering the energy compensation what we can say about the next hours after training, does body generally burn more or less?
From what I have seen, your metabolic rate doesn't increase much post-exercise, and probably only lasts a couple hours. For the rest of the day, metabolic rate will probably decrease slightly to compensate for calories burned via exercise. However, total daily energy expenditure will still be greater by performing more exercise, but probably not as much as we would expect 👍
This channel is absolutely amazing, I’ve been binge watching videos the past few days to help optimize my training and I am very optimistic of my future results, thank you guys for all the work you do to put out these videos and help fellow lifters achieve their goals
No problem, glad to hear it 👍
me too. tq
I have heard some of this before and I'm not sure where the idea comes from that people who exercise don't have more energy throughout the day. That may be true for brand new people to exercise but from someone who has been working out for many many years I find Exercise to actually give me more energy. And when I started my exercise journey I lost quite a bit of weight and didn't really change my diet that much. Now that I've got an older I am much more conscientious of my diet and I do a combination of cardio and resistance training.
Agree with you Scotty
Yes, I think exercise tends to promote greater perceived energy levels (unless you are doing excessive amounts/intensity of exercise) 👍
my hypothesis on this is that stuff is easier to do when you are stronger. You aren't gonna even break a sweat carrying groceries up the stairs, e.g. less activation energy to do so you are more likely to do it, from a mental standpoint
@@henryzhang7873 definitely logical. Makes sense. I like it haha
My dad is overweight and diabetic so what I heard, and should fact check now that I'm thinking about it, is the idea of greedy fat. Basically, with high energy input and little output fat cells store more and more glucose and stop releasing it properly like a billionaire finding ways to not pay taxes. With proper diet and exercise you can change this so you have easier access to energy. Do your own research and ask more knowledgeable people though, I'm not a nutritionist.
I've burnt 900 calires from walking on average over the last month. The actual best benefit, besides the deficit, is that it seems to suppress my appetite, whereas I would always be hungry after a high intensity workout
Just the info I need in my weight loss plan. Thank you so much!
No problem 👍
To avoid the conpenation effect choose low intensity (zone 1) cardio. Zone 1 cardio is the least fatiguing and it burns fat. The downside is that you have to do a lot of it to have a big impact, the upside is that you can do as much as you want and the more you do the better, 20 000 steps are better than 10 000 steps, just make sure to split the walks into several shorter ones to makevit easier. A short walk before or after every meal is a good rule of thumb.
I usually add in cardio after my weight lifting, i don't go hardcore on it but i tend to do around 15mins on it when i do.
@@irfuel Zone 2 is more fatiguing, though, but sure you increase the pace at the end of the walk if you want, but not too much. Cardio can actually make the body more efficient at conserving energy and that is something we don't want when we want to burn fat, so I recommend zone 1 almost exclusively when you want to loose weight, you can wear a light weight vest or a backpack if you want burn more calories instead of increasing the pace. When you have lost the fat, then it's time to do the other zones. Zone 4 & 5 are very time efficient and great for the blood vessels and heart, but all zones have their benefits, just don't do only constant medium pace cardio, because that can be dangerous for the heart, it needs to be flexible and handle different levels of intensity. Add one zone at a time so your heart get used to it, before adding next, pushing cardio too hard can lead to a heart attack. Remember that is the recovery from exercise that is the good thing, so don't overtrain. Luckily zone 1 is not really possible to overtrain, so that zone we can do practically as much as we want.
So I guess that I’m a little confused. I thought that by adding weight training, I would increase muscle and therefore lose more weight. I’ve definitely have increased more muscle but not really lost any additional weight. How much weight training is actually needed so that I’m not compensating when I’m not weight training?
@@sindydick4769 why do you care about weight loss? Fat loss is what matters. If your weight is the same and you gained muscle, then you have lost something else, either fat or water.
The problem with just counting calories is that the macronutrients have very different functionts in the body. Neither fat or carbs can replace protein as a building stone, so protein should not be reduced, infact it should be increased if one increases resistance training, in other words ignore protein in your energy calculation. 1.6 - 2 grams of protein per kilo fat free body weight is enough, depending of how much you exercise. Protein power is a good option if one has difficulty to increase the intake needed. I would actually recommend pea protein isolate since it's a great protein that is low in methionine, and high methionine intake promotes cancer growth. Chicken and fish is also high in methionine so don't eat too much of it, pork (avoid processed pork like Bacon, sausages and most hams) and eggs have lower of the animal protein and most vegan protein have low levels.
So what macro nutrient should you reduce, carbs or fat? Since the goal is fat loss, you want be burning fat, and that will you do by reducing carbs, because fat won't be burned before the carbs are out of the way since high blood sugar is dangerous, and the storage of carb is very limited in the body, so a lot of the excess carbs will be stored as fat. Sugar is especially bad, because it contains not only glucose, but also fructose that can only be metabolized by the liver unlike glucose. Carbs also need relativly high intensity to burned effectively, while fat burns well at low intensity exercise.
What kind of fat should you eat? There are only two essential faty acids omega 3 and omega 6. Omega 6 you most definetly get more than enough of, in fact most people eat way too much omega 6 because it's everywhere and should reduce it as much as possible. Omega 3 on the other hand is the opposite most people don't eat enough, and the good kind long chained omega-3 is almost exclusively in animal sources, only vegan alternative is algee oil. I recommend taking krill oil, since krill is very low in the food chain and therefore have low levels of toxins like mercury and cotains astaxantihine a very powerful antioxidant.
What fat should be the bulk of the intake then? Monounsaturated fats like olive oil, avocado oil and macadamia oil. Also MCT oil in small doses for a quick energy boost instead of sugar.
Some meal examples: boiled or fried eggs with guacamole, bunless burgers with sun dried tomatoes and homemade pesto instead of mayo, pork stir fry with sriracha and vegetables.
Wow this channel is the best. Just found it! Thanks for your work!
no problem 👍
Amazing science-based content and clearly explanained! Thanks😁
No problem 👍
Bro your videos are insanely well made and deserve way more views. To see more growth tho i'd really recommend completely rethinking your thumbnails and video titles to be more "baity". Personally glad you keeping it real, but for your own sake u prolly deserve more. GL
cheers, glad to hear it. Thanks for the feedback 👍
So the key take away i get are
1- Focus on a caloric deficit but when you do eat make sure it's good quality foods (Duh)
2-Focus more on gaining muscle and less on a cardio (though cardio is still important of course
3- Excessive exercise might not be worth the time UNLESS you're doing something you actually enjoy like playing football or bike riding for example than the time spent doesn't really matter much.
Great summary 👍
Thanks for this. I lift 3x a week and dance 5x a week. Dancing is Def intense and I'm on a journey to body recomp
"You can't out-exercise a bad diet"
Meaning, if you're eating poorly, e.g. a large surplus of calories, it's nearly impossible to exercise enough to burn all those extra calories, so you're better off focusing your efforts on improving your diet first to reduce your calorie intake.
well said 👏
I would say an additional benefit to exercise in trying to lose weight is that you simply can't eat anything in the 1-3 hours of time you are exercising per day, so your total daily calorie intake is likely to be less overall had you not been exercising. This is of course unless you go to Planet Fitness to eat pizza while you are on the treadmill.
Yes, definitely another benefit of exercise 👍
Exercise seems to also influence my behavior with respect to eating and nutrition. Since I value my training performance, I tend to eat better and not overeat.
Yes, this is definitely another behavioural benefit of exercise 👍
All excellent content yet again. 🙏
Cheers, glad to hear it 👍
Exercise helps me maintain, i.e. not lose, weight because of fat-muscle caloric asymmetry and my modest appetite: recomposing fat to muscle means that I can maintain or even gain weight despite eating at a small deficit, but not exercising can cause muscle loss, weight loss, and fat gain (all negatives for me) even at maintenance.
Yes, there is evidence to support that exercise tends to be more helpful for weight maintenance - more so than weight loss 👍
Love the videos. Helps me learn something new everyday
Glad to hear it 👍
The Lab rat that is me ... finds that the hunger/appetite grows the more I INTENTIONALLY EXERCISE vs the NEAT approach.
That doesn't mean I avoid I.E. 😂
Thank you for uploading and sharing.
I have found a similar response myself. Although, I think it might be more psychological than physiological 🤔
@@FlowHighPerformance1 The mind / how we think (our perceptions / interpretations) is a very powerful drive as to how we as an individual respond.
😀
I have no idea what this bloke is talking about but I do know he makes great sleep tapes.
glad to hear it 👍
This means, a person having 15% body fat is more likely to gain muscle mass eating on maintenance as compared to a person having 25% body fat.
how did you come to this conclusion?
Question: When you show the chart that shows energy compensation mechanisms due to exercise, shouldn't the first part of the chart be higher /until/ the exercise actually happens? Currently, it shows compensation before the exercise even occurs. If there is compensation from yesterday's exercise, and before a new bout, would it show as a gradual curve, slowly returning to baseline before the exercise?
Good question. I believe the effects are chronic, rather than acute. In other words, energy compensation occurs after multiple days/months of consistent exercise - as opposed to immediately after exercise. Although I may be wrong about this 👍
So the compensation is about intensity or calories burned?
I mean is because we did high intensity cardio or it will happen even if we just increase our steps.
And I would like to know when to expect this compensation to happen
Because as we’ve seen in chart at first there were not really a compensation
So I don’t know when we should say this too much training and body will compensate 🤔
I would say it's about total calories burned, so it will occur even by increasing steps. It's hard to say when, and how much compensation will occur. But generally the more exercise we perform, the more compensation that will occur. I'd say going beyond around 10-15k steps / day is when significant compensation will start to occur
Would you say that the ‘after-burn’ effect doesn’t have as much an impact on calories burnt as some suggest?
Great content as always. Explains why I’m stagnant at 88kg while running 6km three days a week, 3x 1hr hypertrophy focused weights sessions and cycling 1-2 times a week. Or my BMR is in the toilet
Yes, I don't think the 'after-burn' effect has a significant impact on total daily energy expenditure. I plan on making a video on this topic at some point 👍
I'm kind of confused right now, as I knew that lifting weights for example ( or HIIT)can increase the metabolism rate through period of time after it( some say 24 hours), but considering the energy compensation what we can say about the next hours after training, does body generally burn more or less?
From what I have seen, your metabolic rate doesn't increase much post-exercise, and probably only lasts a couple hours. For the rest of the day, metabolic rate will probably decrease slightly to compensate for calories burned via exercise. However, total daily energy expenditure will still be greater by performing more exercise, but probably not as much as we would expect 👍
Brother can you do a video about difference in different workout routines like bro spilit , push pull leg, full body etc.. for muscle growth ?
Pretty sure he or someone else has already made one
@@Striker4Days but he is special
Here is a video I have made on this topic ruclips.net/video/noWNFkh61Mc/видео.html