People know that they want less fat and more muscle, but they often don't know what it takes to get there. Body recomposition is the act of altering your physique by burning fat and gaining muscle at the same time. It needs a different approach to health and fitness than the typical weight-loss mindset. By keeping a close eye on when you eat what and your training, you can lose fat and gain muscle at the same time.

Body recomposition

Your body composition is the ratio of fat mass to lean mass in your body.Lean mass includes muscle, bones, ligaments, tendons, organs, other tissues and water. Everything else is fat mass. You may define water as its own percentage depending on the method you use to measure it.Body composition is changing the ratio of fat mass to lean mass. The goal is to lose fat and gain muscle simultaneously instead of the traditional approach of putting on weight first and then losing the fat to reveal the muscle underneath.

Understanding body composition

Body recomposition isn't about weight loss; it's about fat loss. Because muscle is denser than fat, you may maintain your current weight or even gain weight on a body recomposition plan. Weight loss isn't the primary goal with body composition, so you can ditch the scale because it doesn't differentiate between fat loss and muscle loss.

Forget about weight loss

Body recomposition comes down to your specific health and fitness goals.Basic guidelines to successfully change your body composition:<ul><li>Cardiovascular exercise for fat loss</li><li>Resistance (weight) training to build muscle</li><li>The overall decrease in calorie consumption to lose fat</li><li>Increased protein intake to promote muscle formation</li></ul>

How body recomposition works

Fat loss is about your calorie maintenance. To lose fat, you must eat fewer calories than you burn. The best technique for fat loss is cardiovascular exercise or combined cardio and resistance exercise and a healthy diet. A sustainable way to lose fat is to have realistic goals and not deprive your body of its nutrients.

How to lose fat

Focus on two main factors: <ol><li>Weight training. Your muscles won't grow if you don't challenge them.</li><li>Protein consumption. You must eat more calories than you burn to promote muscle growth. Protein is essential for building muscle. Without it, your body will struggle to repair the muscle tissues that get broken down during weight training. </li></ol>

How to build muscle

Figure out your maintenance calories - how many calories you burn on a day you don't exercise. Use a certified personal trainer, dietitian or an online calorie calculator.<ul><li>On days that you do cardio exercise, consume enough calories to meet your maintenance number. It ensures that you're in a slight deficit to promote fat loss.</li><li>On days that you do a strength training workout for 30 minutes or more, eat 5% to 15% more calories than your maintenance number with a focus on protein. </li><li>On days that you don't work out at all, eat 5 % to 15%  less than your maintenance calories.</li></ul>

Calorie cycling

podcasts

Podcasts

videos

Videos

sports

Sports

health

Health

exerciseandfitness

Exercise & Fitness

How To Build Muscle

Want to tone up and build muscle? The secret isn't weight loss -- you need to know about body recomposition.

scienceandnature

Science & Nature

Can You Lose Fat and Gain Muscle at the Same Time? Yes, Here's How

No matter of your training levels nutrition will usually be the same with the main thing being Total caloric intakeYou know the drill be in a caloric surplus if you want to gain muscle and a deficit if you want to lose fatBe between 0.7-1g of protein per day for maximum gains

Nutrition 

I’m your first years of training you should be able to put on a good amount of weight and muscle Techniques: Learn about proper techniques and full range of motions controlling the motion and breathing properly Linear Progressions: Pick primary exercises and then add weight to it with every week with the same amount of rep Proximity to Failure: You should be at the point where you can’t lift anymore at the end of a set

Beginner Training Advice 

Progressive overload: You quickly learn that you can’t simply add more weight, it won’t be as linear so you implement Rep overload adding one rep Rotating Exercises: Don’t do the same exercises day in and out rather mix it up and target different parts of the muscle group

Intermediate Training Advicd

Specialization: Dedicate a set period of time and blast them with more volume to target those muscles for growth Intensity Techniques: Drop sets, Myoreps and Eccentric-Accetilated Reps. These techniques can help grow your muscles just be careful not to overdo them Experiment with training techniques: Try hitting each body part for 2 a week.

Advanced Training Advice 

How to continue growing your muscles to reach maximum strength 

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience. Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/ Get my Ultimate Guide To Body Recomposition here: https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/ All my science-based training programs: http://jeffnippard.com ------------------------------- Help SUPPORT the channel by: 1. Trying one of my training programs: → http://www.jeffnippard.com/programs 2. Checking out what my sponsors have to offer: ▹ MASS (Monthly Research Review) ‣ https://bit.ly/jeffMASS ‣ Only $25/month (pre-paid yearly) ▹ PEScience Supplements ‣ https://www.PEScience.com ‣ Use discount code JEFF to save $$ ▹ RISE Training Gear and Sportwear ‣ http://rise.ca/jeff ‣ 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: http://rise.ca/jeff ------------------------------- 0:00 Intro 1:12 Nutrition for muscle growth 2:30 Beginner Training (1-2 years) 4:36 Intermediate Training (1-5 years) 7:55 Advanced Training (4-5 + years) ------------------------------- Sources: Rates of muscle gain: https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential Muscular potential for women: https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81 Daily protein intake: https://pubmed.ncbi.nlm.nih.gov/28698222/ https://pubmed.ncbi.nlm.nih.gov/26960445/ Dropsets: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/ https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth Myoreps: https://www.barbellmedicine.com/blog/myo-reps/ Eccentric stuff: https://pubmed.ncbi.nlm.nih.gov/18981046/ https://pubmed.ncbi.nlm.nih.gov/27647157/ Training Frequency: https://www.strongerbyscience.com/frequency-muscle/ Specialization Phases and Volume: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/ https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/ ------------------------------ Music: Bankrupt Beats: https://www.youtube.com/watch?v=qEXpYkT8YS8 Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/ Written by Jeff Nippard Edited by PictureFit & Jeff Nippard ------------------------------- Follow me on social media: INSTAGRAM ‣ http://instagram.com/jeffnippard FACEBOOK ‣ http://facebook.com/jeffnippard TWITTER ‣ http://twitter.com/jeffnippard PODCAST ‣ The Jeff Nippard Podcast ------------------------------- 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.

Breaking down 3 science-based training strategies for building muscle at the beginner, intermediate and advanced levels of training experience.

Subscribe to PictureFit here: https://www.youtube.com/c/PictureFit

If you're still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Get my Ultimate Guide To Body Recomposition here:
https://shop.jeffnippard.com/product/the-ultimate-guide-to-body-recomposition/

All my science-based training programs: http://jeffnippard.com

-------------------------------

Help SUPPORT the channel by:

1. Trying one of my training programs: → http://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ http://rise.ca/jeff
‣ 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:
http://rise.ca/jeff

-------------------------------

0:00 Intro
1:12 Nutrition for muscle growth
2:30 Beginner Training (1-2 years)
4:36 Intermediate Training (1-5 years)
7:55 Advanced Training (4-5 + years)

-------------------------------

Sources:

Rates of muscle gain:
https://bodyrecomposition.com/muscle-gain/genetic-muscular-potential

Muscular potential for women:
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81
https://journals.physiology.org/doi/full/10.1152/jappl.2000.89.1.81

Daily protein intake:
https://pubmed.ncbi.nlm.nih.gov/28698222/
https://pubmed.ncbi.nlm.nih.gov/26960445/

Dropsets:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8473065/
https://www.researchgate.net/publication/322133680_Can_Drop_Set_Training_Enhance_Muscle_Growth

Myoreps:
https://www.barbellmedicine.com/blog/myo-reps/

Eccentric stuff:
https://pubmed.ncbi.nlm.nih.gov/18981046/
https://pubmed.ncbi.nlm.nih.gov/27647157/

Training Frequency:
https://www.strongerbyscience.com/frequency-muscle/

Specialization Phases and Volume:
https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/
https://3dmusclejourney.com/muscle-group-speicalization-cycles-part-1/

------------------------------

Music:
Bankrupt Beats:
https://www.youtube.com/watch?v=qEXpYkT8YS8

Epidemic Sound
Everyday Walkabouts - Stationary Sign

Filmed by Matt Dziadecki: https://www.instagram.com/dziadecki/
Written by Jeff Nippard
Edited by PictureFit & Jeff Nippard

-------------------------------

Follow me on social media:

INSTAGRAM ‣ http://instagram.com/jeffnippard
FACEBOOK ‣ http://facebook.com/jeffnippard
TWITTER ‣ http://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast

-------------------------------

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.

Hello everyone! I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. This channel is dedicated to providing science-based training and nutrition information and journaling my own fitness journey. I've been training for 15 years. I hope you enjoy my videos!

If you'd like to support the channel and help me make more videos, you can pick up one of my training programs for beginner, intermediate and advanced trainees here:
▹ https://jeffnippard.com

You can also check out what my sponsors have to offer:

▹ MacroFactor Nutrition App
‣  https://macrofactor.page.link/jeff
‣ Use code JEFF for a 14 day FREE trial!

▹ PEScience Supplements
‣ https://www.PEScience.com/discount/jeff
‣ Use code JEFF to save $$

▹ RISE Training Gear and Sportwear
‣ https://www.rise.ca/jeff
‣ Use code JEFF to save $$

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)



Jeff Nippard

How To Make Gains At Every Fitness Level (ft. Picture Fit)

How To Keep Making Gains At Every Training Level (Simply Explained)

It is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight has been on what technology can do for us, rather than what it is doing to us. Consequently, there has been less thought on what happens to our bodies while using handheld devices.Recent studies suggest 19 year olds have the same physical activity levels as 6o year olds. What is more, the widespread use of mobile phones has materialized into varying degrees of poor posture.

Five Billion Smartphone Users

In 2013, a survey conducted in the United Kingdom, found 84 percent of young adults ages 18–24 said they’ve suffered back pain, believing this to be caused by iPosture from using mobile devices.With the frequency and duration of phone usage across the globe, the implications of poor posture influenced by excessive usage is now well known. Yet, while today’s mobile phone users know more about why sitting slumped behind a screen isn’t good for them, they still don’t really know how to protect their stature while engaging with their devices.

The iPosture

You might not remember such a lesson because other than a health or physical education class, you probably didn’t learn how to use your body efficiently at school.You were never prepared or informed on ways to respond to all the triggers of life. Instead, you just acted and reacted. You formed these habits out of necessity — to survive — with no guidance or knowledge there was an alternative choice.

Body Education

Modern phones operate quite differently. They are designed to keep you on them. There are multiple triggers at play: texting, talking, reading, browsing, listening to music, watching videos, etc. Reacting to just a few of those activities simultaneously could easily put the body in overdrive.The aim of present day technology is to keep you engaged. However, the body has a hard time keeping up with all of the choices. Reacting to so much stimuli fatigues the body and leads to collapse, or iPosture.

Slow Down

The body is designed to bend at the joints. Most people who use electronic devices bring their heads down and bend their spine by rounding their backs towards the device. Alternatively, it would be more efficient to move forward from the hip joints and keep the back upright in the process.Overusing the spine and lower back muscles and under-using other muscles whose function is to hold the torso upright — like the core muscles, perpetuates body contortion.

Move with The Body as It Was Designed

Using the body effectively starts with awareness. While technology has been an exciting and invaluable part of life, there are more mindful ways to engage with it.For starters, how much pressure and tension do you apply to the devices you hold and carry? Chances are, you could easily loosen your grip and still enjoy using your handheld electronics. However, pay attention to the way you engage with your beloved device.

Loosen Your Grip

The next time you remember to check your posture while perusing your favorite app, think ‘up’ instead of straight. Imagine your head is going up like a balloon towards the sky and your spine is the string that follows. That balloon is lifting you up with the gentle breeze that isn’t forced and that string is coming along for the ride — both floating up freely.

Use Your Body in A Different Way

Technology has enabled us to connect to the world and each other in ways that weren’t previously possible. It can be easily credited with the innovation, communication and longevity we enjoy today. There are plenty of reasons to embrace and celebrate technology.Being mindful of how much, how often and to what extent we engage with technology is key to living a balanced lifestyle.

Technology Is Not the Enemy

Standing tall in a techno-savvy world is possible if we pay attention and recognize harmful habits that interfere with our body’s optimal functioning. <ul><li>The next time you want to reach for your phone, pause first. Check yourself out. Is your head up? Great. Did your spine follow? Excellent. </li><li>Did you bring the device up towards you rather than the other way around? Wonderful. </li><li>Now, what about that grip? When in doubt, less is more.</li></ul>

The Bottom Line

How technology is reshaping our bodies and what we can do about it

According to the Pew Research Center, it is estimated there are over 5 billion people who own mobile phones. With over half of the world’s population engaging with electronic devices, the spotlight…

habits

Habits

technologyandthefuture

Technology & The Future

Standing Tall in the Era of iPosture

The standard number of daily steps seems to be 10,000 steps a day, but it didn’t come from science — and no one is exactly sure where it comes from.Most probably, it <a href="https://www.popsci.com/story/health/10000-steps-evidence-study/">is from</a> the name of a pedometer that was sold in Japan in 1965, which was called Manpo-kei and translates to “10,000 steps meter” in English.

The Number Of Steps To Be Taken Daily

If you think back to ancestral humans — before farming was done — we were all hunter-gatherers, and getting food took effort. If hunting and gathering had been too taxing physically for our ancestors, well, we’d have evolved differently. Being able to move a lot also means being capable of moving to places with better food when needed. If this kind of movement also keeps us healthy, it’s an evolutionary win.

The Evolution Of Walking

Data from <a href="https://pubmed.ncbi.nlm.nih.gov/31141585/">a study was published in 2019</a> showed that among women ages 45 and older, those women who took 4,400 steps per day had significantly lower mortality than those with 2,700 steps per day. In fact, the more steps the women took, the lower the mortality rate until they reached 7,500 steps per day where the benefits leveled off. Interestingly, the speed of the steps didn’t matter, just the number of steps.

The More You Walk, The Healthier You Are

Among adults younger than 60, the more steps taken, the lower the mortality rate until reaching 8,000 to 10,000 steps per day. For those aged 60 and older, the health benefit plateaued around 6,000 to 8,000 steps per day.Women in the US seem to average a little less than 5,000 steps a day, so many people are starting from a good place.

The Verdict: 8k to 10k Steps A Day

Dr. Jen Gunter, ob/gyn, author and podcast host, looks at the belief that people need to take 10,000 steps a day -- and explains what the science says about it.

How many steps a day do we really need to take? Here are the facts

You have to be just as strong moving in reverse as you are going forward.<ol><li>Get stronger in reverse of what hurts.</li><li>Restore and train the full range of motion at a level that doesn’t hurt you. </li></ol> If you use only these two principles, you could create a system for just about any area of the body.

Two principles for developing full-body strength and fitness

I deliver an incredible workout that also happens to be rehabbing your body…physical therapy and exercise don’t have to be two different things.

We want to gain strength in the areas where we’re generally weak or don’t normally train.  When we get stronger through a range of motion, we can exponentially reduce injury.

You can gain flexibility through strength exercises

Most trainers tell people, “don’t let your knees go over your toes." The reason for this advice is that when your knee goes over your toe, there’s more pressure on your knee. However, an Olympic trainer Charles Poliquin said the athlete whose knee can go farthest and strongest over the toes has the least chance of knee injury. If you’re not training with your knees over your toes through a full range of motion, you’re singling to your body that you don’t want that area to be robust with circulation and strength.

Knees over toes

Rehab can give you an amazing workout. Physical therapy and exercise don’t have to be two different things. Physical therapy and exercise combine well together. Combining physical therapy, exercise physical therapy and strength training can improve the mobility of younger people and prevent common sports injuries.

The mindset people need to be able to do rehab, the basic, boring stuff

Many people over attach their identity to the gym. But fitness is just one area of life.  When you’re in your late 20s or early 30s, you may shift your focus from physique to longevity. Be grateful that you can work out, not how much you lift. For example, lie in bed and imagine yourself without legs. It will help to ground your gratitude.

Be grateful that you can work out, not how much you lift

The person who wants to actively improve their resiliency and longevity needs a workout that also happens to be rehabbing their body. Improving your mobility allows you to access new muscle tissue that you couldn’t hit before. A full range of motion exercises increases not only flexibility but also strength. For example, the ATG (ass to grass) split squat is a good mobility exercise.

Flexibility & Strength

We may be at a point in life where we’re very weak and tender in some range of movement and start to avoid it. Instead, find the amount of load of full use that you can do and build up from there to what healthy people can do. <ul><li>		Backward sled drag: It forces your knees over your toes. Do ten minutes straight of backward sled pulls.</li><li>		ATG (ass to grass) split squat: It focuses on mobility. Do 5 sets of 10 reps at the lowest level you’re capable of</li><li>Tibialis raises strengthens the muscle underneath your kneecap. Do 3 sets of 20 reps</li><li>Hamstring work – curls or Nordic Bench. Do 3 sets of 10 reps.</li></ul>

Favourite knee exercises

Kids in their teens who are having shoulder surgeries are just not strong enough in reverse of throwing a baseball.  You need to be strong enough in reverse of motion that could injure you. <ul><li>Start strengthening your external rotation. </li><li>You can strengthen the lower trap muscles in the middle of your back.</li><li>Strengthen behind your shoulder blades.</li></ul>

Exercises for shoulders

With the amount of sitting we do in chairs, our hip flexors get very shortened. To get someone out of pain you need the ass to grass full range of motion. It’s found that people with less thoracic spine ability have a greater chance of lower back surgeries and shoulder surgeries.  People who get good at the astrograph split squat remark that when their hip flexors are lengthened out and strong through stretched positions.

Exercises for lower back pain

Ben Patrick AKA “Knees Over Toes Guy" is the coach and owner of Athletic Truth Group (ATG) Online Coaching, an online personal training program for strengthening knees and developing full-body fitness.

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more...  Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15)  Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/ 

Ben Patrick (Knees Over Toes Guy) is an athletic coach and an author. Keeping our bodies bulletproof is something everyone wants as they age. Bad knees, backs and shoulders not only stop you from doing the things you want in sport, but then begin to suck the enjoyment out of your life too. Ben has some solutions. Expect to learn the 3 most important exercises to maximise your body's robustness, what Ben's biggest takeaways have been from Andrew Huberman, the relationship between flexibility and strength, how to make your shoulders more mobile and less painful, the optimal training frequency to see results and much more... Sponsors: Join the Modern Wisdom Community to connect with me & other listeners - https://modernwisdom.locals.com/ Get a Free Sample Pack of all LMNT Flavours at https://www.drinklmnt.com/modernwisdom (discount automatically applied) Get 20% discount on the highest quality CBD Products from Pure Sport at https://bit.ly/cbdwisdom (use code: MW20) Get 15% discount on Craftd London’s jewellery at https://bit.ly/cdwisdom (use code MW15) Extra Stuff: Check out Ben's website - https://www.atgonlinecoaching.com Buy Ben's book - https://amzn.to/37M5USu  Get my free Reading List of 100 books to read before you die → https://chriswillx.com/books/ To support me on Patreon (thank you): https://www.patreon.com/modernwisdom - Get in touch. Instagram: https://www.instagram.com/chriswillx Twitter: https://www.twitter.com/chriswillx YouTube: https://www.youtube.com/modernwisdompodcast Email: https://chriswillx.com/contact/  Learn more about your ad choices. Visit megaphone.fm/adchoices

Life lessons from the greatest thinkers on the planet with Chris Williamson. Including guests like David Goggins, Dr Jordan Peterson, Jocko Willink, Dr Andrew Huberman, Dr Julie Smith, Steven Bartlett, Ryan Holiday, James Clear, Robert Greene, Balaji Srinivasan, Steven Pinker, Alex Hormozi, Douglas Murray, Chris Bumstead, James Smith, Dr David Sinclair, Mark Manson and more. Understanding the world is hard. This podcast will help.

Modern Wisdom

#467 - Knees Over Toes Guy - Building A Bulletproof Body

We have over 600 muscles that make up between 1/3 and 1/2 of our body weight. They bind us together along with connective tissue and help us move.  Muscles need constant attention. The way you treat them on a daily basis will determine if they will wither or grow.

Muscles need attention to grow

When you expose your body to stress, such as pushing something heavy, your muscles experience microscopic damage. In response, the injured cells release inflammatory molecules called cytokines that activate the immune system to repair the injury. This is when muscle-building happens. The greater the damage to the muscle tissue, the more your body needs to repair itself. The cycle of damage and repair makes muscles bigger and stronger to adapt to greater demands.

Muscles stress

When your body has adapted to an activity, it won't produce enough stress to stimulate new muscle growth.  <ul><li>Hypertrophy, an increase in muscular size through exercise, is possible by exposing your cells to higher workloads than they are used to. </li><li>If you don't continuously expose your muscles to some resistance, they will shrink, known as muscular atrophy.</li><li>Exposing the muscle to a high degree of tension while the muscle is lengthening is called an eccentric contraction.</li></ul>

Hypertrophy, muscular atrophy and eccentric contraction

Without proper nutrition, hormones, and rest, your body will not be able to repair damaged muscle fibres.<ul><li>Protein in our diet preserves muscle mass. It provides the building blocks for new tissue in the form of amino acids.</li><li>Hormones such as insulin-like growth factors and testosterone shift the body into repair and growth.</li><li>However, this repair mainly happens when we're sleeping.</li></ul>

Muscles need proper nutrition and sleep

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel 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.

View full lesson: https://ed.ted.com/lessons/what-makes-muscles-grow-jeffrey-siegel

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.

TED-Ed’s mission is to create lessons worth sharing. Feed and expand your curiosity with our award-winning animated shorts - published on YouTube and available with supplemental learning materials on ed.ted.com.

Want to suggest an idea for a TED-Ed animation, nominate an educator or animator? Visit our website at: http://ed.ted.com/get_involved.

Consider backing us on Patreon. By doing so, you directly support our nonprofit mission to create free, high-quality educational content: https://www.patreon.com/teded

For more information on using TED-Ed content for commercial purposes (e.g. employee learning, in a film, or in an online course), please submit a Media Request using this link: https://media-requests.ted.com/ 


TED-Ed

What makes muscles grow? - Jeffrey Siegel

<ul><li>One must have a good sleep, which should be not less than six hours a day. </li><li>One must do regular exercise. This keeps our body active. </li><li>One must have a comfortable home. A comfortable surrounding results in a decluttered mind, thus letting you focus properly. </li><li>One must have a calm mind. A calm and relaxing mind is an abode of awesome ideas!</li></ul>

To Achieve Peak Performance 

One must declutter their mind when things start being overwhelming, and while doing so, they should work on overcoming their doubts. This helps you get out of the mental block and lets you gain more clarity and depth of the problems in your life.

Overcoming Doubts

Remember, no one has been forced to work for the betterment of the society when they have been spoonfed every ideas in the world. One only feels the need to innovate something new only when the existing system holds them back. Failure becomes an integral part in driving us to innovation, thus resulting in success.

Failure Is Very Important 

Money once gone can be earned back. Time, on the other hand, is non-fungible. Use it wisely.

Time Is Everything 

It's important to care for ourselves, especially in the times of adversity, because no one else will. 

motivationandinspiration

Motivation & Inspiration

timemanagement

Time Management

How to peak in your life.

You need contractile tissue to move weight. The consensus is that hypertrophy matters for strength training. The more muscle you have the more weight you will be able to lift.  Bodybuilding is a much more forgiving sport. If you don’t want to hack squat you can change it up and do a split squat. However, bodybuilding is more mentally demanding. Bodybuilders that want to be insanely shredded will go through immense levels of hunger and low energy.

Looking muscular

When we look at diet studies, we see how much lean body mass gets lost versus fat mass.  A lot of this depends on how much body fat you’re starting with. People who are overweight or obese don’t need to worry about losing too much lean body mass because they have a reservoir of energy to pull from. If you need to lose, for example, from 15% body fat to 7% body fat, it’s very easy, but from 15 - 5 %, you’ll probably lose 20 - 30% lean body mass.

Losing lean body mass

Individuals have a relatively tight range of homeostatic body fat that their bodies will defend. Once you drop below that range, Your body might pull more energy from lean tissue. You will start to feel the effects of caloric restriction in terms of hunger, your bar drops, and your non-exercise activity drops.  You can lessen the loss of body mass with resistance training. Lean body mass is not the same thing as muscle mass. Lean body mass is non-fat tissues, such as skin, bone, organ weight and body water. Water gut tissue and liver tissue will shrink in response to caloric restriction.

How to cut weight without losing body mass

<ul><li>A calorie is energy stored in the chemical bonds of food. </li><li>Energy balance is calories in vs calories out. It is not linear within your body. You don’t lose one pound if you cut 3,500 calories. It depends from person to person. </li></ul>

Calories & energy balance

During the first six weeks of resistance training, you don’t see much hypertrophy in people. You see strength improvements.  At first, you have a considerable increase in muscle protein synthesis and protein degradation. When you do resistance training for the first time, for example, a leg workout, you may hardly be able to walk for a few days after. This is because your muscles seem to completely remodel those proteins. After six weeks, the increase in degradation goes down.

The first six weeks of resistance training

<ul><li>People confuse hunger with appetite. Instead, people eat for reasons such as boredom, stress, trauma and social cues.</li><li>Individuals are usually poor estimators of caloric intake. It is not an issue in isolation, but in accumulation, it adds up - some nuts here or a little extra dressing on the salad. </li><li>To lose weight, pick the form of restriction that feels the least restrictive to you, such as time-restricted or calorie-restricted. </li><li>If you can eliminate snacks, most people will improve weight loss, definition and biomarkers.</li></ul>

Weight management

People experience more discomfort when they are sedentary than if they are active.  Older people think cardio is the best way to get active as they don’t walk to look bulky. But it is really hard to look bulky. Lower body strength is more important in terms of falls. Accidental death in older people is usually because of an accidental fall. After 65, you can link most deaths to a lack of muscular strength or muscle.

It’s never too late to get active

<ul><li>With resistance training, train close to failure without going into failure.</li><li>If you’re sore all the time, you’re probably training incorrectly. If you’re never sore, you’re also probably training incorrectly.</li><li>Variation is vital.</li><li>The sweet spot for hypertrophy is 6 - 10 sets per body part per session.</li><li>The majority of stimulus you get for muscle growth is in the last five reps before failure.</li><li>Keep protein intake high: 1-1.5 protein per pound of bodyweight.</li><li>Play the long game.</li></ul>

Resistance training

<ul><li>Consume 1.6 - 2.6g protein/ kilogram of lean body mass.</li><li>Start your day with protein. Consider a protein shake instead of milk in cereal.</li><li>Make small changes to increase protein in meals. The less you can change, the better.</li><li>Low fat can impair testosterone levels, which may impact levels of lean body mass. </li><li>There is no perfect diet; there are tradeoffs for everything. For example, a Keto diet is acceptable if you’re training at 65% of VO2 max, but you’ll have lower strength accrual if it's higher.</li><li>Supplementing for hypertrophy training: whey tends to be most digestible.</li></ul>

Diet and protein intake for muscle synthesis

Layne Norton, Ph.D. is a physique coach and natural professional bodybuilder and powerlifter. He holds a Ph.D. in Nutrition Science and is a world-renowned expert on fat loss and maintaining muscle while losing fat.

 Layne Norton is a physique coach, a natural professional bodybuilder and powerlifter, and holds a Ph.D. in nutritional sciences. In this episode, Layne explains how he became interested in weightlifting and fitness both professional and academically. He provides insights into preventing and managing injuries while using consistency and determination to boost his professional success in bodybuilding and powerlifting. Peter and Layne also review the science of body composition and what’s really driving muscle growth, including the role of nutrition, supplements, and a number of important and misunderstood hormones important to muscle protein synthesis. Furthermore, Layne stresses the importance of maintaining muscle mass even while losing fat for improving metabolic health and longevity and provides the keys to developing healthy habits.        We discuss:  Layne’s childhood and why he gravitated towards weightlifting and bodybuilding [2:45]; Layne’s academic path, overcoming ADHD, and kicking Adderall [11:45]; Paradoxical observations about expertise, and Layne’s career transition to health and fitness [22:00]; The power of persistence and resilience in the face of setbacks [32:15]; Battling injuries, managing back pain, and setting lifting records [43:00]; Bodybuilding vs. powerlifting: comparing and contrasting the training approaches [57:15]; Cutting weight without losing muscle mass: exercise and dietary protocols, fasting, and a look at the literature [1:06:00]; Muscle protein synthesis and the importance of leucine [1:25:30]; Nitrogen balance and muscle protein synthesis, and the regulatory role of hormones for fat flux and muscle growth [1:37:00]; What’s really driving muscle growth: intrinsic vs. systemic factors, IGF, and hormone signaling [1:46:30]; The role of protein, carbohydrates and insulin on muscle growth and preservation, and the importance of context when interpreting study results [1:55:30]; Clarifying the role of cortisol—a misunderstood hormone [2:07:45]; The problem with studies trying to isolate one nutrient [2:15:00]; The important role of inflammation from exercise [2:19:25]; Keys to preserving muscle, and the value of habits, consistency, and resilience [2:23:30]; and More.  Learn more: https://peterattiamd.com/  Show notes page for this episode: https://peterattiamd.com/LayneNorton    Subscribe to receive exclusive subscriber-only content: https://peterattiamd.com/subscribe/   Sign up to receive Peter's email newsletter: https://peterattiamd.com/newsletter/   Connect with Peter on Facebook | Twitter | Instagram.  

food

Food

Expert insight on health, performance, longevity, critical thinking, and pursuing excellence. Dr. Peter Attia (Stanford/Hopkins/NIH-trained MD) talks with leaders in their fields.

The Peter Attia Drive

#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

You don't stop running because you get old, you get old because you stop running.

Some people enjoy running marathons. We often can’t understand why they seem to run long stretches with ease. At the same time, we struggle just to run a few miles. Maybe you think these people are crazy and have superhuman abilities. But what if I told you that you are capable of running long distances also?As wild as it sounds, you are physiologically built to run great lengths. The human body has gifted you with the tools you need to be able to run for hours. All you need to do is dedicate the time and patience to train.

Our Bodies Are Highly Flexible

<ul><li>We were made to run long distances.</li><li>Our bodies are built to run barefoot, and it’s better for our feet.</li><li>The key to long-distance running is having good form and pacing yourself.</li></ul>

Three Key Ideas

Compared to animals like horses, you might think your human body is pretty slow. But did you know those two legs of yours are capable of outrunning any animal on the planet?When talking about sheer speed, many animals will win over a short distance. But where homo sapiens wins is endurance. On a hot day, someone who is fit can outrun a horse in a marathon. This is because human bodies are efficient.

Our Bodies Were Constructed to Run Far

Your body can regulate temperature much more efficiently than other animals through sweating. Most other mammals can’t sweat, so they are forced to release heat through breathing.  When four-legged animals run, they break into a gallop. It’s quick, but the movement of galloping legs compresses the animal’s lungs. When these animals run fast, they can only breathe one breath per stride, which they are unable to keep up after too long.Our ability to run on two legs, though slower, allows our chest to expand and thus enables us to increase air capacity. We can breathe at whatever rate we need.

The Running Features In Our Bodies

Our specialized Achilles tendon also gives us a leg up on the competition. As it stretches, the Achilles stores energy. When that power is released, it propels us forward. This allows us to use less energy per step than other animals.

The Achilles Tendon

Learning to pace yourself is also an art. The trick is to run just below your aerobic threshold, or the place where you start to breathe heavily. When you do this, you will use fat stores rather than depleting your limited sugar stores. The average body has plenty of fat stored for long distances, and if you use this as a source rather than sugar, you can run much longer.

Learning Good Form and Pacing Yourself Are Essential Distance Running Skills

You don't have to be fast. But you'd better be fearless.

The Tarahumara Indians can run up to 300 miles at a time without stopping. Also known as the Rarámuri or running people, they have honed the ability to run over treacherous terrain without sophisticated running shoes. A champion runner once ran 435 miles nonstop.The legend of this isolated tribe is shrouded in mystery because they live in solitude. The Tarahumara live deep within the Copper Canyons in Mexico, and are intensely secretive and wary of strangers. They stay away from the outside world, and lead independent and simple lives

A Glimpse at the Tarahumara

As the world's best runners, the Tarahumara Indians leave no tracks. They're light footed, run over invisible trails, and leave almost nothing by way of carbon footprint. They're a peaceful community with no sense of hatred, no depression, virtually disease-free, and have no incidence of cancer.The crime rate is non-existent. However, they aren't exactly moderate. The Tarahumara like to party, and their economy not only runs on doing favors for one another, but on beer.

Leaving No Tracks

At the heart of this ethos around running is the high-intensity and fast-paced game Rarájipari. The game consists of two balls and two teams, and the idea is to kick and chase your team's ball over the vast terrain. Games can last up to 48 hours and are part of the social fabric of the tribe. The game is a metaphor for life and endurance running, 'You never know how hard it will be. You never know how it will end. You can't control it. You can only adjust.'

The Endurance Game

Advertising and shoe companies will have you believe that it's all about the running gear, particularly the shoes. Here's the thing, this isn't under-researched.There have been loads of peer-reviewed studies on running shoes, and none of them can prove that high-tech shoes decrease injuries or increase performance. In fact, as running shoe technology is expanding, injuries are not coming down one iota. Running-related injuries remain exceedingly high. Every year 65%-80% of runners suffer from injuries, and it's not just beginners, but seasoned athletes.

Better Shoes But More Injuries

For most runners, wearing a shoe is not unlike wearing a plaster cast around the foot. Like a cast, a shoe inhibits movement and causes the muscles in the foot to lose strength. Because of this imbalance, the rest of the body has extra stress on other muscles and joints, and the risk of injury increases.Shoes also harm your good form. Because they are so cushioned, runners can’t feel the discomfort from harmful impacts on the ground as they run. This may cause them to adopt poor running gait, making them more prone to injury. Running barefoot allows the body to adapt to a better running gait.

Those Nike Shoes Are Bad For You

Some of the best conditioned runners in the best shoes that money can buy are suffering from everything from shin splints, to Achilles heels, to plantar fasciitis. Runners wearing top-of-the-range shoes are 123% more likely to get injured.  We have a greater sense of foot control with less cushioning. This is because our feet naturally seek out stability, so if we expect a cushioned landing, we preempt this and overcompensate. Instead of creating thicker shoes with more cushioning, we need to be making them thinner.

Comfortable, Cushioned Shoes Are The Cause Of Injury

Running barefoot is much better for your feet. Our bodies have many evolutionary traits that help us run. Your feet also have natural gifts that are hindered by running shoes.Modern running shoes stabilize the foot too well. When we run, our foot rolls inward, which is called pronation. This acts as a shock absorber for our lower leg. Unfortunately, we blamed pronation for a common ailment called runner’s knee. Because of this, pronation-alleviation shoes flooded the market, though only 3% of people have a medical need for such shoes.

Dumping the Running Shoes and Running Barefoot 

People hate running, because they've lost the sense of freedom, joy, and glee that it brings. If we look towards children for inspiration, we see this mindset in action. Children run all the time; we tell them to slow down and to take it easy. We reign them in. The Tarahumara never slow down or take it easy; they run because they're inspired and love it. They run with a sense of wonder and ecstasy.

Be Like Children

Ultrarunning is a pretty pure sport because there's no money or real fame in it. Hence, people who run long distances do it because they can't help themselves.There are two goddesses in your heart. There's The Goddess of Wisdom and the Goddess of Wealth. Everyone thinks they need to get wealth first, and wisdom will come. So they concern themselves with chasing money. But they have it backwards. You have to give your heart to the Goddess of Wisdom, give her all your love and attention, and the Goddess of Wealth will become jealous, and follow you.Ask nothing from your running.

Running Without A Cause

When you run on the earth and run with the earth, you can run forever.

The beginner's guide to running, with some simple steps and advice for sticking to your running routine

books

Books

leadershipandmanagement

Leadership & Management

personaldevelopment

Personal Development

How To Start a Running Habit

Our bodies can run forever. But Science won't tell you that.

Recounts the author's experiences with the reclusive Tarahumara Indians, whose techniques allow them to run long distances with ease, and describes his training for a fifty-mile race with the tribe and a number of ultramarathoners.

NATIONAL BESTSELLER • The astonishing and hugely entertaining story that completely changed the way we run. An epic adventure that began with one simple question: Why does my foot hurt? “Equal parts quest, physiology treatise, and running history.... The climactic race reads like a sprint.... It simply makes you want to run.” —Outside Magazine Isolated by Mexico's deadly Copper Canyons, the blissful Tarahumara Indians have honed the ability to run hundreds of miles without rest or injury. In a riveting narrative, award-winning journalist and often-injured runner Christopher McDougall sets out to discover their secrets. In the process, he takes his readers from science labs at Harvard to the sun-baked valleys and freezing peaks across North America, where ever-growing numbers of ultra-runners are pushing their bodies to the limit, and, finally, to a climactic race in the Copper Canyons that pits America’s best ultra-runners against the tribe. McDougall’s incredible story will not only engage your mind but inspire your body when you realize that you, indeed all of us, were born to run. Look for Born to Run 2, coming in December!

Christopher McDougall is an American author and journalist best known for his 2009 best-selling book Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen. He has also written for Esquire, The New York Times Magazine, Outside, Men's Journal, and New York, and was a contributing editor for Men's Health.McDougall is a 1985 graduate of Harvard University. He spent three years as a foreign correspondent for the Associated Press, covering civil wars in Rwanda and Angola.

Christopher McDougall

Born to Run

Find 100+ Fun Facts about Exercise - Curated from popular Videos, Podcasts, Books, Guides & Articles - Genuine Insights from like-minded Users like You!

Can You Lose Fat and Gain Muscle at the Same Time? Yes, Here's How

How To Keep Making Gains At Every Training Level (Simply Explained)

Standing Tall in the Era of iPosture

How many steps a day do we really need to take? Here are the facts

#467 - Knees Over Toes Guy - Building A Bulletproof Body

What makes muscles grow? - Jeffrey Siegel

How to peak in your life.

#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

Born to Run

“Exercise Guilt” Is Real — But It Shouldn’t Be

It's time to
Read like a Pro.

Can You Lose Fat and Gain Muscle at the Same Time? Yes, Here's How

How To Keep Making Gains At Every Training Level (Simply Explained)

Standing Tall in the Era of iPosture

How many steps a day do we really need to take? Here are the facts

#467 - Knees Over Toes Guy - Building A Bulletproof Body

What makes muscles grow? - Jeffrey Siegel

How to peak in your life.

#163 - Layne Norton, Ph.D.: Building muscle, losing fat, and the importance of resistance training

Born to Run

“Exercise Guilt” Is Real — But It Shouldn’t Be

It's time to Read like a Pro.

It's time to
Read like a Pro.