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This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)

This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)

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This Cardio Mistake Slows Women’s Fat Loss (Do THIS Instead Please)

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Questions that will be answered within this video:

– How do women respond to endurance training?
– Should women perform endurance training differently than men?
– How should women incorporate endurance training into their routine?

References

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Eat THIS After CARDIO for Maximum Recovery & Fat loss

Eat THIS After CARDIO for Maximum Recovery & Fat loss

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This video does contain a paid partnership with a brand that helps to support this channel. It is because of brands like this that we are able to provide the content that we do for free. The best way that you can directly support my channel, is by supporting the brands that help make this all possible. Any product that you see on my channel is a product that I also use personally, regardless of any paid promotion.

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Questions that will be answered in this video regarding how to properly recover post cardio, with recovery and fat loss in mind:

– What food should I eat after cardio?
– What supplements should I take post cardio?
– How much protein after cardio?
– How many carbs after cardio?

References

https://pubmed.ncbi.nlm.nih.gov/25371101/
https://www.sciencedirect.com/science/article/abs/pii/S0031938418308497
https://academic.oup.com/ajcn/advance-article/doi/10.1093/ajcn/nqaa073/5828186
https://www.ncbi.nlm.nih.gov/pubmed/15946410
https://www.mdpi.com/2306-5710/3/1/6/htm
https://www.phytochemicals.info/phytochemicals/cyanidin/anti-inflammatory.php
https://academic.oup.com/jn/article/144/2/218/4575102
https://pubmed.ncbi.nlm.nih.gov/17614027/
https://www.ncbi.nlm.nih.gov/pubmed/22486722

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My Secret to Maintaining Muscle… Cardio for Hypertrophy

My Secret to Maintaining Muscle… Cardio for Hypertrophy

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My Secret to Maintaining Muscle... Cardio for Hypertrophy

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Study – Journal of Applied Physiology

Per the study, researchers had each of the 10 participants do 5 weeks of knee extensions on one leg, and 5 weeks of knee extensions + one legged aerobic work on the other

Hypertrophy was twice as great in the aerobic leg vs. the strength only leg – a 6% increase in quadriceps area vs 3%

Gene Expression Changes

Increases in PGC-1a were significantly higher in the aerobic leg (10.3-fold increase vs. 2-fold increase), and myostatin reductions were significant in the aerobic leg (65% decrease), but not in the strength only leg (31% decrease)

PGC-1a increases mitochondrial biogenesis, thus increasing the capacity for generation of ATP, or increasing angiogenesis, thus providing more nutrients to the muscle AND PGC-1alpha protects skeletal muscle from atrophy by suppressing FoxO3 Action and atrophy-specific gene transcription

FoxO family transcription factors play a critical role in this loss of cell protein, and when activated, FoxO3 causes expression of the atrophy-related ubiquitin ligases

AMPK phosphorylation was greater in the aerobic leg compared to the strength only leg, but there were no changes in p70S6K phosphorylation (a downstream protein in the mTOR pathway)

For a specifics from the study, “Acute AE reduced glycogen content (32%) and increased phosphorylation of AMPK (1.5-fold) and rpS6 (1.3-fold). Phosphorylation of p70S6K and 4E-BP1 remained unchanged.”

“Thus AE activates AMPK, reduces glycogen stores, and impairs the progression of concentric force, yet muscle hypertrophic responses to chronic RE training appear not to be compromised.”

A study from Exercise and Sport Sciences Reviews also looked into the muscle hypertrophy effects from aerobic training – this just provides more explanation on why it’s good for hypertrophy

Aerobic exercise results reduction in catabolic mRNA expression, induction of mitochondrial biogenesis and dynamics and increased muscle protein synthesis

PGC-1α inhibits FOXO3a expression therefore lowering muscle catabolism

In one study (Cell), after 8 weeks of resistance exercise PGC-1α4 was increased 1.5-fold while a combined training program of both aerobic and resistance exercise increased PGC-1α4 twice that of the resistance group alone (i.e., 3-fold)

Along with the increased expression of PGC-1α4 there were also reductions in catabolic mRNA expression (FOXO3a, MuRF-1, myostatin)

How Long to Wait Between Cardio & Lifting?

One study found the Journal of Strength & Conditioning Research found that up to 24-hours recovery between cardio and resistance training exercise is required to lift your heaviest weights

Another study, this one also from the Journal of Strength & Conditioning Research, concluded that you should have at least 6 hours between the two

Specifically stated that, “Fitness coaches should avoid scheduling 2 contradictory qualities, with less than 6-hour recovery between them to obtain full adaptive responses to concurrent training.”

References

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4757413/
https://pubmed.ncbi.nlm.nih.gov/17053067/
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Should I Do Cardio to Lose Weight?

Should I Do Cardio to Lose Weight?

Should I Do Cardio to Lose Weight?

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Today, I want to talk to you about exercise. Should you do cardio for weight loss?

Exercise only contributes 15% of your results with weight loss. The majority of your results will come from diet.

There are basically two types of exercise for weight loss:

• Aerobic — Low Intensity (with oxygen)
• Anaerobic — High intensity (without oxygen)

Aerobic exercise:

An example would be walking.
• Fat burning effects occur after 25 minutes 
• Low-stress type of exercise 

Anaerobic exercise:

An example would be HIIT

• You’re working out 20-40 minutes
• Fat burning effects occur 24-48 hours after the workout during sleep

Some barriers you may run into:

• What you eat 
• Sleep (you need sleep)
• Quantity of exercise 
• Intensity (needs to be adjusted to your recovery)
• Frequency 
• Recovery (the benefit of exercise occurs in the recovery phase)
• Stress 

Dr. Eric Berg DC Bio:
Dr. Berg, 53 years of age is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of The New Body Type Guide and other books published by KB Publishing. He has taught students nutrition as an adjunct professor at Howard University. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.

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