Tag Archive for: how to build muscle

The Importance of Zinc for Muscles

The Importance of Zinc for Muscles

The Importance of Zinc for Muscles

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The Importance of Zinc for Muscles

Here’s The Video Description From YouTube

ADD YOUR SUCCESS STORY HERE:
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Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Find out why zinc is so important for your muscles!

Timestamps
0:00 Introduction: Zinc for muscles
0:24 The best source of zinc
0:33 Why do your muscles need zinc?
2:33 Share your success story!

In this short video, let’s talk about the importance of zinc for your muscles. 49.5% of the zinc in the body is located in the muscles.

One of the best sources of zinc is red meat. When you consume red meat, you’re getting a lot of bioavailable zinc.

Why zinc is important for your muscles:
1. Zinc is essential for rebuilding muscle fibers after a workout
2. Zinc is a catalyst for muscle recovery (specifically the speed of recovery)
3. Zinc is vital in building muscle size and strength (it’s needed for protein synthesis)
4. Zinc is necessary to keep inflammation low in the muscles and joints
5. Zinc keeps oxidation in check after workouts (preventing muscle loss)
6. Zinc helps in the production of testosterone (testosterone helps increase the size and strength of the muscles)

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. 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.

#keto #ketodiet #weightloss #ketolifestyle

Thanks for watching! I hope this helps explain why zinc is important for your muscles.

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How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

How to Lose Fat and Build Muscle at the Same Time

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How to Lose Fat and Build Muscle at the Same Time

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Find out how you can lose fat and build muscle.

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

Find out how you can lose fat and build muscle.

Timestamps
0:00 Introduction
1:00 Exercise and growth hormone
1:14 How to lose fat and build muscle at the same time
2:37 Fat and your energy levels on keto
3:12 Fasting, fat loss, and muscle gain
4:20 The importance of electrolytes for fasting and exercise
5:09 How to bulletproof your immune system (free course)

In this video, we’re going to talk about how to lose fat and build muscle at the same time.

Exercise is responsible for about 15% of fat loss. Dietary changes make up for the other 85%.

While your diet makes up the bulk of your fat loss, it’s still important to exercise.

The key to building muscle while losing fat is to increase the intensity and volume of your exercise.

If you’re on keto and aren’t exercising, you will stop gaining muscle and possibly even lose muscle mass.

Keep in mind that you need plenty of recovery time and sleep after exercising. If you overtrain without recovering, the benefits of exercise reduce significantly.

Exercise can stimulate growth hormone up to 700%—which helps you build muscle.

The lower your carbs, the more you will lose weight because your insulin level will lower. But, insulin is also essential for the growth of muscle. If you increase your carbs to build muscle, you’ll also stop losing fat. So what can you do to both build muscle and lose fat?

Increasing your protein can help increase insulin without stopping fat loss—if you get the right balance. Try around 8oz of protein per meal.

Fasting is the most important thing for losing weight because it brings your insulin levels down. If you’re doing intermittent fasting, you can handle more protein without cause fat gain. Fasting can increase growth hormone by up to 2000%. Just make sure you have 1-1.5 tsp of sea salt and plenty of potassium and magnesium per day while fasting, or you won’t have the energy to exercise.

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. 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.

#keto #ketodiet #weightloss

Thanks for watching. I hope this helps you start losing fat and building muscle at the same time. I’ll see you in the next video.

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How to Grow Your Muscles

How to Grow Your Muscles

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This Post Was All About How to Grow Your Muscles.
How to Grow Your Muscles

Here’s The Video Description From YouTube

Talk to a Dr. Berg Keto Consultant today and get the help you need on your journey. Call 1-540-299-1556 with your questions about Keto, Intermittent Fasting or the use of Dr. Berg products. Consultants are available Monday through Friday from 8 am to 10 pm EST. Saturday & Sunday from 9 am to 6 pm EST. USA Only.

. . Wondering how to grow your muscles on keto? Check out this very interesting data from Dorian Yates (6 time Mr. Olympia winner). 

ADDITIONAL DATA:

Timestamps
0:00 Can you grow your muscles when doing keto and IF? 
0:30 Keto and intermittent fasting 
2:42 Dorian Yates (6 time Mr. Olympia winner) on muscle growth 

Today I want to talk about how to grow your muscles while doing keto and intermittent fasting. If you’re doing keto and intermittent fasting, but you’re not exercising—you’re not going to grow your muscles. The most important stimulus to grow muscle is the intensity of the exercise you do. 

When you do intermittent fasting and are fully adapted to ketosis, you will have higher levels of human growth hormone. Human growth hormone causes the growth of muscle and prevents the loss of muscle. But, if you’re eating frequently throughout the day and you have blood sugar issues, you’re going to have fewer amino acids going into the muscles. You will also have more atrophy. 

A generally good keto and intermittent fasting plan for growing muscle on keto:
• 2 meals a day
• 50g of carbs per day 
• 7-8 oz. of protein per meal 
• Get plenty of sleep

Powerful data from Dorian Yates (6 time Mr. Olympia winner) on muscle growth:
1. He starts off with 2 warm-up sets with light weights
2. Then he does 1 extremely difficult set of about 6-8 reps (he goes as hard as he can, and then he has someone assist him in doing a few more reps)
3. He works the negative to failure 
4. He doesn’t create momentum as he works out (he wants controlled isolated movement with a pause)
5. He lets the muscle recover fully (he only works a muscle once per week)
6. He may hit the muscle with 3-5 different exercises, but he will only do that intense to total failure and beyond set once per week
7. He works out 1 hour per day 4 times per week (on off days, he does cardio, which helps with recovery) 

If a person decides to do something like this, they need to start very gradually and possibly have a personal trainer for help. But, I think this, along with keto, intermittent fasting, low stress, and good sleep, would help a person get muscle hypertrophy. Also, be sure to keep in mind that full recovery is key. You have to work out intensely to create the damage and then recover completely to have muscle hypertrophy. This may take time. 

Dr. Eric Berg DC Bio:
Dr. Berg, age 56, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

DR. BERG’S SHOP:

Follow us on FACEBOOK: fb.me/DrEricBerg

Send a Message to his team: m.me/DrEricBerg

ABOUT DR. BERG:

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.

#keto #ketodiet #weightloss

Thanks for watching! I hope this helps you better understand how to grow your muscles.

Thanks For Joining Us

How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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I’m sort of a fat-loss guy through and through and I’m definitely a nutrition guy through and through but I still know a thing or two about building muscle and I still like to nerd out on the science so let’s nerd out together and let’s talk about muscle protein synthesis from a training and a little bit from a nutritionist and boy if you watch my videos most of the time I’m talking about nutrition and how it relates to what’s called muscle protein synthesis right where we from a biochemical standpoint are building muscle it’s easy to talk about just the mechanical piece lift heavy weights build muscle no I like to look a little bit deeper so you’re gonna learn in this video how training specifically affects your cells to be able to build muscle and how you can tailor your training and how you can design a program for yourself to be able to get the maximum amount of muscle growth while also keeping the fat levels down so we’re gonna have some fun with this we’ll go into frequency how often you should touch on a body part we’ll talk about intensity we’ll talk about the timing time of day we’ll talk a little bit about hormones it’s gonna be pretty comprehensive but I’ll make it short I do want to make sure you hit that red subscribe button if you don’t mind that way you’ll never miss our daily videos but then hit that little bell icon too so you get a little notification every time I do post a video also after this video I do highly recommend that you check out atletic greens they’re a really cool greens company and I’ve partnered up with them on a lot of my videos so I highly recommend them so if you want to have that after a workout where you’re trying to get a little bit more of an infusion of nutrients and infusion of greens definitely recommend that you check them out they’re really designed for everybody but they were built upon kind of this they’re really designed for everybody they’re really built originally for athletes hence the name athletic greens so highly highly highly recommend you check them out and there’s a special discount special pricing for anyone that watches my channel the best way that you can support my channel is by supporting my sponsor so really appreciate that make sure you check them out down below so first thing I want to talk about is frequency here okay how often you train a body part now if you walk into any Globo gym you’re gonna find the bros and one of the ladies too just hitting one body part once a week and then coming back Monday again and hitting chest I understand the theory behind that is that you’re trying to just obliterate a muscle group so that you trigger the maximum amount of muscle protein synthesis but when we look at the science it doesn’t really add up that way so the Journal of strength and conditioning research took a look at two groups of people okay the first group would train a body part three times per week okay so they would train a body part three times per week with slightly less repetition slightly less sets low lower volume okay then another group would train a body part one time per week with a larger amount of volume kind of a standard obliterating a body part kind of thing what was interesting if they found that the group that trained three times per week had 2.1 percent greater muscle fiber size than the group that trained one time four week so why is this occurring what’s going on well again it comes down to biochemistry we have to look beyond just lift heavy weights build big muscle okay it has to do with the fact that muscle protein synthesis elevates for about 72 hours and then drops off so that means if I were to go train my chest right now I would have protein synthesis occurring for about 72 hours before it would drop off well if I were to only train my chest one day per week I’m missing out on essentially four days each week where I could be having muscle protein synthesis so we want to touch the muscle multiple times per week so we can capitalize on the maximum number of growth cycles based upon when we have muscle protein synthesis occurring so this might mean that one given day of the week like Monday or Tuesday isn’t necessarily assigned a body part you might have a constant rotation so if you hit it three times per week with slightly lower volume you’re going to trigger more of that muscle protein synthesis we’re not necessarily more of it but you’re gonna constantly keep it activated so if I hit my shoulders on Monday and hit them again on Thursday then I’m touching the multiple points that I can to get the maximum protein synthesis but it’s useless to really hit them frequently more frequently than that so if I were to hit chest on Monday and then hit chest again on Tuesday I’m not really getting double the effect my protein synthesis is already elevated does that make sense the other thing that we have to look at now is timing what time of day should you train for more muscle protein synthesis well I’m a morning trainer and I’ve always stood behind that but the research kind goes the other way which is kind of interesting there’s a study that was published in the applied physiology nutrition metabolism Journal took a look at 42 men and it found that those that train in the evening time had a 50% increase in their overall muscle growth compared to those that trained in the morning now why is this occurring well one could argue that body temperature is higher things like that hormones this and that but I think when it comes down to is that there’s different kinds of people okay there’s some other studies that show that we have different diurnal rhythms some people are morning people some people are evening people and if you dive into sort of the the little pieces of the study and dive into the individuals you see that well you’re probably going to have some morning people that are forced to train in the evening but largely you’re going to have people that are intermediate people and evening people training in the evening and what that means what I mean by that is that if these are evening people their body temperature is at that best point in the evening a long complicated way of saying if you’re a morning person you wake up in the morning and you feel good in the morning you should try to allocate your workout to the morning if you are a night owl and that’s just how you’re wired you probably should hardwire your workout to be in the evening the best that you can evening people don’t get as good of a result training in the morning intermediate people people that are kind of one way or the other don’t get as good of a result training in the morning with muscle growth however from a hormonal standpoint you might get a better effect and from a fat loss standpoint there’s no denying that training in a fasted state is beneficial the question you have to ask yourself is if you’re training in a fasted state can you extend that fast through the end of the day and still train in the evening if my schedule were to allow it and I were to fast frequently I wouldn’t mind training in the evening in a fasted state for me I just don’t feel good when I train in a fed state so that’s a different story for a different day the point is it comes down to body temperature hit muscle protein synthesis and overall performance seems to be better when our body temperature is elevated and morning type people their body temperature their heart rate their oxygen consumption all is up nice and early but then it comes down earlier in the day too whereas night owls it’s the opposite their body temperature comes up later in the day and their melatonin and their sleepiness and everything comes in later in the night so you just have to work out with your peak that’s all there is to it the next piece we have to talk about is rest periods now there is a cool study that was published in the experimental physiology research and journal okay took a look at one-minute rest periods versus five-minute rest periods which is gasoline I can’t even imagine taking a five minute rest period well they did discover that the longer the rest period the more muscle protein synthesis one hundred and fifty two percent increase in muscle protein synthesis if you were training with a longer rest period and what it came down to was well pretty much recovery okay and pretty much being able to have maximum muscle contractile strength if you end up having short rest periods yeah you have sort of a catecholamine almost an adrenaline like effect that inhibits the muscle from contracting too much but it keeps hormones elevated so then you have to ask yourself okay well if I want shorter rest periods and I like to workout fast yeah you’re gonna get a better hormonal response which may result in a better fat loss and conditioning result but if your ultimate goal is just building muscle then you may want to consider having a longer rest periods but it does come back to once again being well-rounded so one of the things that I personally like to do is have workouts where I’m focusing on maximum muscle contractile strength okay where I really want to be able to have longer rest periods I don’t go five minutes I go more like to but then I focus on that and then I have other workouts where I’m more about moving quick but one thing is for certain if you train antagonist body parts it’ll probably worked out better example being back and chest instead of back and biceps right back and biceps are synergistic body parts so when you’re training your back you’re also training your biceps so then if you go to a bicep exercise right after that you’re not allowing that full recovery okay and when it comes down to muscle protein synthesis yes the muscles need to be able to be taxed to a certain degree but in a minute we’re going to talk about intensity and how it may not play as big of a factor as you really think okay so what we have to look at is how often do you want the hormonal effect of training really really hard and how often do you want the muscle protein synthesis effect of training hard while having adequate rest to continue to train hard I should note that with this research the researchers did note that adaptation can and will occur so for example if you’re just starting to work out and you take longer rest periods because you want to have that maximum muscle contractile strength that’s great but as you get to be a better athlete a more conditioned weightlifter or more condition just athlete in general well you can get by with shortening those rest periods so that might make sense as to why two minutes is a long rest period for me I feel like my body’s recovered in two minutes and my muscles are conditioned to being able to have that maximum amount of stimulation and be able to really be recovered in two minutes so point is is yes you may want to start with longer rest periods but that five minutes might end up being two minutes later on down the line in the next thing we need to talk about is intensity though because this is kind of how it all wraps up together right so with intensity the Journal of physiology published some research that showed that when we look at what’s called p70 s6k which is the downstream pathway of mTOR related to muscle protein synthesis intensity didn’t really matter all that much so they took a look at the range from 60% to 90% intensity and they found that p70 s6k phosphorylation remained steady regardless of intensity so remember P 70 s 6k is essentially what regulates how much muscle is built from the protein you ultimately consume after a workout so what does this mean for us it means that you don’t need to be beating the everliving heck out of your body it does mean that 60% or 90% it’s all the same as far as what’s triggering muscle protein synthesis however again to be able to actually have that 60% remain 60% you still need to have progressive overload so what I mean by that is you can’t pick away and say this is my 60% intensity and then just continue with that weight for the rest of time okay 60% intensity is gonna be relative your sixty percent intensity might be seventy pound curls today it might be 75 pound curls next week so you still need to be progressively overloading otherwise the overload principle just would be completely null and void point is is you don’t need to be lifting maximal maximal effort all the time especially if you’re training frequently enough to trigger muscle protein synthesis every 72 hours and I’m going to touch on nutrition for just a second because I think it plays a big role okay loose is an amino acid that absolutely should be in your diet whether it’s from the right kind of food like salmon or from chicken and things like that or you’re getting it from an exogenous additional source on top of your food okay leucine is highly anabolic and triggers muscle protein synthesis the other thing Oh Meghan threes are very very important for muscle protein synthesis okay there are some studies that demonstrate that Omega threes actually trigger more of that p70 s6k phosphorylation by up to 50 percent in given models yeah that’s a big thing if we’re talking about 70s 6k having Omega threes after workout might be really good you just don’t overdo it because think about how omega-3 is are anti-inflammatory different rabbit-hole for a different day once again but we don’t want to have inflammation brought down too much okay so if we time our training we time our nutrition we make sure that we have the right kind of nutrients in our body we can probably get the body that we want we just have to be periodized and data-driven about it I do want to recommend one more time that you check out athletic greens down below in the description to again if you’re looking at just something well-rounded I do recommend adding that to like your post-workout shake or anything like that simply because that way you can at least get that micronutrient infusion that you would want to there’s nothing better feeling than actually having protein synthesis occurring but also feeling like you’re getting I don’t know nutrient rich the same time so again special link down below if you want to check them out and I highly recommend you do and I would appreciate it so anyhow as always keep it locked in here in my channel and I’ll see you tomorrow 

This Post Was All About How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc).
How to Build Muscle & Stay LEAN (When to WORKOUT, How many Sets, Rest etc)

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In a study published in the Journal of Strength & Conditioning Research

One group (10 guys) trained a certain muscle group 3 times a week with a lower number of reps, the other group (also 10 guys) trained a certain muscle group intensively and only once a week

The group exercising the same muscle group 3 times a week showed more muscle gain (forearm flexor muscle thickness was 2.1% greater)

Researchers concluded that training a muscle group more than once per week, “…may be an effective strategy to enhance hypertrophic increases by facilitating the use of higher volumes over time.”

This might be explained by research published in Sports Medicine which found that protein synthesis only stays elevated for 72 hours after the workout

Time of Day

Optimal growth also depends on when you exercise…

Study published in Applied Physiology, Nutrition, and Metabolism reported that in a group of 42 young men, those who exercised in the evening gained significantly more muscle than those who exercised in the morning.

Men who trained in the morning saw their quads – specifically, their outer thighs – grow by an average of 12%

But the ones who hit the gym later in the day saw their thighs grow 50% more quickly (this study was 6 months long)

Additional Study

Another study from Finland (this one was ten weeks long), published in the Journal of Strength & Conditioning Research, subjects who trained in the evening increased the size of their thigh muscles, on average, 30% more than the morning group

Why Is This?

Daily variations in core body temperature, energy metabolism and hormone fluctuations are influenced by our circadian rhythms

High core body temperatures improves nerve conduction velocity, joint mobility, glucose metabolism and muscular blood flow – most people can achieve higher muscle activation levels in the evening compared to the morning
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3761508/
Additionally, a study published in American Journal of Physiology looked at rats exercising by running 5 days/wk up a 6% grade at 20 m/min for 60 min in either 73 degrees F or 39-46 degrees F
HSP 70 increased 12.3-fold in the 73 degrees group compared to sedentary control group and was unchanged in the cold room runners

Note: your body can adapt to training at different times of day

How Long to Rest Between Sets?

a study published in Experimental Physiology Research confirmed that longer breaks between sets (5 minutes instead of 1 minute) resulted in stimulation of MPS which was greater than in a short-break group.

saw a 152% increase, versus 76% increase in those with short rest intervals.

A study published in the Journal of Strength & Conditioning Research then confirmed the benefits of longer breaks from a long-term perspective.

Longer breaks showed significantly greater muscle fibre thickness after 8 weeks

Potential Explanation

The researchers believed shorter breaks resulted in less growth due to compromised activation of intracellular signaling

Lifting Intensity

Published in the Journal of Physiology: the rate of p70s6K phosphorylation remained unchanged at 60-90% intensities

Another study published in PLOS One, reported that low-load high volume resistance exercise triggers MPS more effectively than high-load low volume resistance exercise.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2918506/

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Stack These 3 Supplements to PROMOTE MUSCLE Growth (Creatine +….)

Stack These 3 Supplements to PROMOTE MUSCLE Growth (Creatine +….)

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This Post Was All About Stack These 3 Supplements to PROMOTE MUSCLE Growth (Creatine +….).
Stack These 3 Supplements to PROMOTE MUSCLE Growth (Creatine +....)

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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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Stack These 3 Supplements to PROMOTE MUSCLE Growth (Creatine +….) – Thomas DeLauer

Combination of L-Carnitine, Creatine and Leucine

The study published in Nutrition & Metabolism is unique in comparison with most studies conducted on the effect of supplements on Muscle protein synthesis (MPS). In this study, the supplementation was not coupled with any exercise regimen. This highlights the significance of pretty impressive results of this study. In 42 subjects this supplement combination resulted in an increase of lean muscle mass by 1kg after 8 weeks of daily consumption.

There are many ways how this result could have been achieved in this study. Notably, the expression of mTOR protein was increased by 81%. As mTOR is a major stimulant of MPS, its expression likely contributed to the increased muscle mass.

Molecular studies performed in rats propose several mechanisms of MPS stimulation by individual components of this combination. Muscle protein breakdown is hugely dependent on the ubiquitin-proteasome system. This is a two-step process where proteins are firstly tagged by ubiquitin and subsequently degraded in big cylindrical proteases where proteins are “cut” into peptides. In a rat model, carnitine was shown to activate the Akt pathway which prevents expression of skeletal muscle-specific ubiquitin, therefore prevents the muscle protein to be degraded.

Supplementation of carnitine leads to an activation of the IGF-1/PI3K/Akt signalling pathway and down regulates the E3 ligase MuRF1 in skeletal muscle of rats

Akt not only prevents the breakdown of protein, but it also stimulates the protein synthesis by activating mTOR. The mechanism of mTOR promoting MSP is facilitated by activation of ribosomal protein 6, part of a ribosome, an organelle that initiates the translation of DNA into amino acids and subsequently proteins.

Leucine, another component of this supplement combination, is also a potent stimulator of mTOR. Lastly, creatine is the gold standard of muscle protein synthesis. A meta-analysis published in the Journal of Applied Physiology from 2003 compared more than 250 nutritional supplements and their effect on MPS. It reported that creatine is the only effective supplement for stimulating MPS.

In addition to providing the fastest energy substrate (energy required during the first 3 seconds of a sprint is coming from creatine), the involvement of creatine in the mTOR pathway was reported. Also, creatine increases the hydration of the cell. This leads to increased osmotic pressure that is sensed by osmosensors. As the osmotic effect is perceived as a danger for the cell, it stimulates anabolic response.

Creatine Supplementation and Skeletal Muscle Metabolism for Building Muscle Mass- Review of the Potential Mechanisms of Action.

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Fasting Guidelines: What You CAN and CANNOT Drink:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

References

https://www.frontiersin.org/articles/10.3389/fphys.2017.00788/full#B20
https://pubmed.ncbi.nlm.nih.gov/28595527/

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BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide

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I’m gonna give you all the goods to craft the ultimate muscle building intermittent fasting plan you’re gonna want to go and fetch a notebook and a pen because we’re gonna go through a lot of detail I’m gonna give you everything that you need to craft your own plan this isn’t a meal plan I’m not gonna give you specifically what to eat because there’s just too much variety and too many likes and dislikes between different people but if you have the ability to craft your own then you’re in tremendous shape alright so we’re gonna talk about all kinds of things ranging from the timing of your meals timing of your workout timing of supplementation what kinds of things you should break your fast with how you should orient your workout there’s gonna be a lot of details so stick with me through the entirety of this thing okay one thing that we don’t have to do in this video is talk about the justification of intermittent fasting and building muscle I will go right on record and say right now you absolutely positively can build muscle with intermittent fasting intermittent fasting is not about caloric restriction it is about allocating eating windows to specific times it’s about manipulating and outsmarting food timing period okay so with that being said let me ask you one thing please do hit that red subscribe button and then please hit the little funky-looking bell icon and select that all notifications tab that allows you to see whenever I post new videos which is every single day these days I don’t want you to miss a beat we’ve got all kinds of cool educational content like this alright so let’s go ahead and let’s dive in the first thing we need to talk about and get out in the open is insulin insulin is going to be a recurring theme in this video you’re gonna hear me talk about it a lot okay because insulin is everything when it comes down to manipulating how we build muscle at specific times if you go back to old bodybuilding culture bodybuilding magazines and muscle building magazines what’s the one thing that they do always say they always say at the end of your workout you should be consuming lots of protein and lots of carbohydrates well the reason they say that is to spike your insulin levels at the end of a workout your insulin sensitive what that means is that at the end of a workout your body will soak up the protein it’ll soak up the carbohydrates in a better form it won’t go to fat it’ll go to muscle building well guess what that same philosophy applies with fasting because fasting increases your insulin sensitivity just like a workout does so that means at the end of a fast you are so insulin sensitive that what you consume in terms of protein and carbohydrates is very likely going to get shuttled directly where you want it to go to the muscle and not to the fact okay you don’t have to take my word for it there was a study those published in the journal Cell Metabolism that put subjects on a five-week time restricted feeding diet and it found they had market improvements in insulin sensitivity as well as lessen blood glucose and lessened levels of risk factors things like that so lots of health benefits but their insulin sensitivity improved dramatically now there’s other studies that show that lifting itself improves insulin sensitivity so it would make sense that we would want to work out in a fasted state and then break our fast to capitalize on protein synthesis so when we look at that we actually start to break down the science of that if you workout in a fasted state when it comes time to eat your post-workout meal you’re going to absorb more of that protein in fact there are studies that show that we look at groups that train in a fasted state versus non fasted State the groups that train in the fasted State have two times the levels of something called p70 s6k which is an indicator of muscle protein synthesis muscle protein synthesis is where your body takes the protein and is actually turning it into muscle versus just deaminating it for different things within the body so simply put you can get two times as much protein synthesis by training in a fasted state the caveat is you’d want to be breaking your fast right after your workout so if you are someone that works out in the morning you’re probably starting to connect the dots that fasting until the evening time would be quite difficult right because you wouldn’t be able to capitalize on breaking your fast right after your workout more on that in a little bit I have to do this in a proper sequence otherwise it’s going to be confusing so I will touch on that more so before I go into the nitty-gritty of how to time your workout I will say this give some all in consideration into splitting up and changing your eating windowed periods so what I mean by that most people and I mean like 98% of people that practice intermittent fasting will fast most of the day and then break their fast mid afternoon or evening I highly recommend that you consider changing up the time period consider fasting morning to morning so that way you can look something like this you workout first thing in the morning and then you break your fast after your workout and then maybe you have one more meal and then you fast the rest of the day until morning time the next day so rather than skipping breakfast you’re skipping dinner this is going to allow you to capitalize on that insulin sensitivity if you workout in the morning if you don’t workout in the morning it’s not that big of a deal you should just try to time your workout to be at the end of your fast however don’t do this every day first of all you should not be fasting every day in the first place if you fast every day in the first place while you’re trying to build muscle you are going to be disappointed because you will probably be in such a caloric deficit all the time it’s going to be somewhat difficult so what I recommend you do is fast three or four days per week and make it so that your workouts that are your biggest your biggest lifting workouts like your leg day or your leg and back day or your chest and back day make sure those days are the days that fall at the end of your fast not every single time you work out because otherwise you’re working out so far the end of your fast you run the risk of burning up muscle so save your biggest workouts for the days that you train at the end of your fasting period so for example if I was going to go train legs I would want to try to train legs on a day where I can break my fast right after my workout why is this because you’re going to make yourself the most insulin sensitive by training a large body part at the end of your fast and everything we want is about manipulating that insulin sensitivity the more insulin sensitive you are the more protein and carbohydrates you’re going to absorb at a point in time which leads me to what should you break your fast with well I’ll give you some details but I’m not going to tell you specifically what you should eat because that’s up to you okay you want to break your fast and ultimately your post-workout with a good amount of protein that is very very very very very lean okay and you want to have a little bit of carbohydrates can you build muscle without carbohydrates yes you absolutely can and I’ve quite honestly done videos on that but there’s no denying that it’s a little bit easier to build muscle vault intermittent fasting if you have some carbohydrates in the mix even if you’re following a ketogenic diet which a lot of people that watch my channel are having carbs are right after your workout he’s only going to kick you out of ketosis for a small amount of time and you’re gonna get all these benefits of being able to build muscle so my general recommendation is to have about 15 or so grams of carbohydrates coming from the way of fructose this would mean something like some berries or maybe some melon or some watermelon or you know maybe even and a half like a Clementine orange or something like that get yourself 1520 grams of fructose then get yourself a good 25 maybe 240 grams of regular carbohydrates by way of maybe a baked potato that’s with nothing else on it right baked potato that’s just an example there’s a clean carbohydrate with no fats maybe a rice cake a couple rice cakes that give you 35 40 grams of carbohydrates adjust it for you specifically the reason that we do this just for those of you that want to know is fructose and glucose work together to actually speed up how fast carbs get absorbed remember what we’re trying to do here is spike our insulin but we’re trying to spike our insulin in as short of a window as possible so if we can have a little bit of fructose along with our glucose it makes that spike from this length of time to this length of time and that much higher we want to take that spike and go from this to this okay that’s what we’re really after and a little bit of glucose and fructose together will help that now one of the reasons I want you to do this right after workout that is a big depart is when you work out big body parts you activate specific insulin receptors that are in your muscle cells so what that means is the carbohydrates that you do consume even if your Kido are going to go into the muscle they’re not going to go into the liver kicking you out of ketosis at least a little bit you might get knocked out of ketosis you might slow down fat burning for a little bit of time but the large majority of the protein and the carbohydrates that you consume are going to go to the muscle as a glycogen replenishment and p70 s6k phosphorylation and muscle protein synthesis what about the kind of protein that you should have look at I have my opinions and I have my biases without a doubt I do think that breaking your fast like a lean protein shake is always a solid idea but I think that there’s some extra benefit to having a very lean red meat or having a lean even even a poultry would be okay but like a very lean red meat it still has maybe 1 or 2 3 grams of fat coming from omega-3 sources as much as possible the reason that I say this is the journal a clinical science has published a very intriguing study that found that Omega threes increased muscle protein synthesis and import activation which I explained in a second significantly more than groups that didn’t have Omega threes so what’s interesting is Omega threes by themselves like if someone were to just take omega 3 capsules or something didn’t cause an increase in protein synthesis or import activation but when they combine Omega threes with good quality amino acids and protein it increased import mTOR is what you want on when you’re building muscle auto Fujii is what you want on when you’re burning fat and going through a fast ok so it’s to night and day things when you’re fasting on top of G is a goal when you’re not fasting M towards the goal what we’re doing with fasting is clearly separating the two and that is the plan keeping them totally separate so we’re not going esophageal or toffee GM taught off a GM tour we’re going ah Tov the G M tour keeping them separate separation of church and state Emmit orotava G so the cool thing is that study found that increased mTOR activity in muscle protein synthesis 50% okay that’s some serious stuff now also it’s so important that you get grass-fed grass-finished if you’re gonna go this route because then that is the kind of protein that has the Omega threes salmon would have too much fat we wouldn’t have salmon post-workout we want to keep it lean like a lean steak or lean ground beef right okay but then additionally grass-fed grass-finished has vitamin A in it interesting results have shown that when protein synthesis is occurring in the body when you are building muscle actively vitamin A levels are being depleted there’s some theories as to why but there’s no denying that there is a correlation there again that correlation of as my body’s building muscle and going through synthesis my vitamin A levels are being depleted which implies that we need vitamin A for muscle protein synthesis well you’re not going to find vitamin A and traditional grain fed meat so if you if you don’t go protein shake go and lean meat I will say I put a link down below if you want to get good grass-fed grass-finished meat that’s cheaper than the grocery store in most places you want to check out butcher box so a special discount for anyone that watches my videos it’s grass-fed grass-finished meat delivered to your doorstep so high omega-3 content good vitamin A content but also just delicious stuff that gets delivered right to your doorstep so saves you the money having to go to the grocery store saves you the time they’re in a tremendous tremendous part of this channel because I talk about them so much so anyway special deal down below check it out after you watch this video and a huge thank you to them for extending that pricing to people to watch my videos it’s super awesome that they do that let’s jump over really quick to coffee and caffeine I think you guys are gonna like what I have to say here yes you should have caffeine pre-workout nothing else remember your training in a fasted state caffeine is going to increase catecholamines it’s going to increase adrenaline epinephrine therefore phosphorylating what is called perry Lipan which basically allows hormone sensitive lipase to activate people tend to think that when they are doing any kind of muscle building program that they should just neglect fat burning altogether no no no no you’re not going to burn fat and build muscle literally at the same instant so capitalise on the times when you would be burning fat and burn some fat because if you’re building muscle and you can burn fat in the process it gives you a little bit more wiggle room to have more calories okay you want to be able to have more calories so you can stimulate muscle growth but you want to be able to burn the excess fat without burning the muscle so having that caffeine pre-workout just like straight black coffee or straight caffeine is perfect but guess what along with that post-workout meal you might want to have a cup of coffee too here’s why the Journal of applied physiology published a very cool study that concluded that caffeine increases glycogen uptake into the muscle which means you’re gonna get more carbohydrates going into the muscle so they found when subjects consumed either a carbohydrate drink or a carbohydrate plus caffeine drink that the subjects that consumed a caffeine plus carbohydrate drink ended up having significantly more 66% more glycogen up taking the muscles for hours after a workout so what does that mean that means you have less likelihood of those carbohydrates circulating around and going to fat accumulation fat storage instead 66% more gonna go to the muscle if you are following a low-carb diet and you want to keep exceptionally lean while building muscle whoa mind blown because this allows you to really really take advantage of that so have that caffeine along with that grass-fed steak and that little bit of rice cake and that little bit of tangerine or whatever you choose to have just to give you a little bit of some foreshadowing as to what’s gonna happen the rest of this video I’m going to talk a little bit about cardio timing and then I’m gonna go jump in and talk about how you might want to orient your cardio days and how you might want to orient your major lifting days kind of what we’ve already talked about and then I’m gonna give you a whole calorie breakdown because I think that’s a very important thing that people want to know about how many calories should you have should you be in a caloric surplus we’ll talk about that just wanted to give you a little bit of a touch of what’s to come very important very important if you are doing intermittent fasting and you were trying to build muscle that you do not neglect your cardio okay other strategies might allow you to neglect but we are working on a slightly different pathway with intermittent fasting intermittent fasting we are trying to achieve mitochondrial efficiency and get the best mitochondrial density we are improving our metabolism at its core whereas other people that are trying to build muscle by gobs and gobs of protein powders and eating eight meals a day their mitochondria is not operating the way that yours is if you’re fasting you I hate to say it or upper-echelon you are superior in the sense of the way that your body is working in this case okay cardio improves mitochondrial density it’s a journal of applied physiology published a study that showed that just 30 minutes of endurance exercise done almost every other I think this study was every day but still every other day or so for a period of like four five six weeks improves mitochondrial density volume density forty percent I I understand that you may not be a science nerd like me but that is huge the mitochondria is where we process energy in the body if we improve the density of that by 40 percent it’s like we just added 40 more employees to a factory that creates energy that is huge how does that help you with building muscle well not only is it going to give your body more furnace power to just incinerate calories it’s going to make you stronger because ATP is still created at the mitochondrial level so you will find that you are stronger you have more stamina and you can push through those last reps a lot better so it makes a big big big difference just by keeping your cardio in the equation but full disclaimer and very important note to make I do not want you doing your cardio at the end of a fast so remember how I talked about doing your weight training at the end of a fast that is different from cardio we’re talking two different worlds here so your weight training should be at the end of a fast ideally for your big body part days your cardio should be towards it can be in the middle of the fast I just don’t want you doing excessive cardio when you’re already extremely nutrient deprived because you’re fasting example like this if I tell you to you’re lifting work out the end of a fast you’re going to be lifting at the end of 16 17 18 20 hours if you do your cardio in the morning and you’re gonna break your fast in the evening that would be fine you’re still technically fasted but you’re only eight hours into a fast instead of sixteen or twenty right so that’s the point there so you just want to set up your days accordingly big lifting days on the days that you break your fast right after a workout cardio days where they’re not gonna be close to the end of your fast and maybe some small lifting days in the same category as your cardio days it’s also very important that on the non intermittent fasting days you just eat healthy and you try to just follow a standard plan the benefit of intermittent fasting from muscle building is the fasting period keeps you lean so you can have a little bit more flexibility with your other days so now we have to talk about calories the big thing what I have to really make crystal clear is that a caloric surplus needs to be measured in a different way than you think I get asked all the time should I be in a caloric surplus to build muscle and the short answer is yeah it to some degree yes but you don’t measure it over the course of a day in fact I would actually recommend that you take the amount of calories that you would typically eat in a day and then divide that number by 24 and figure out how many calories you consume per hour on an average right so like if you were to aggregate it all if I consume 2,400 calories in a day then i roughly consume 100 calories per hour so what I want you to do is on a fasting day remember you’re only eating or allowed to eat for let’s say eight hours of that day if you’re doing a 16-8 method then you are not allowed to eat over the whole 24 hours you’re allowed to eat through that eight hours so what I want you to do is be in a surplus for each respective hour you’re allowed to eat okay so what that would look like is if you normally consume 2400 calories in a day then maybe if you’re allowed to eat eight hours that only amounts to 800 calories right but that 800 calories is probably going to be enough to sustain muscle during that point in time not saying you eat 800 calories I just want you to factor in how many calories you take in based on an hourly basis not on a daily basis my whole point in saying that is you don’t need to try to cram in 2400 calories in a couple hours you just don’t as long as you are in a surplus over that like thousand calorie mark you’re gonna be fine it’s all about the timing and getting the calories high for the for the appropriate time period you’re actually eating your body’s not going to handle 2400 calories in a couple hour period it’s just gonna neglect it and not utilize it right so massage that a little bit but don’t worry about it too much just get yourself in a nice surplus on the days that you don’t fast and you’ll be in much better shape I hope that that makes sense let’s talk quickly about supplements you shouldn’t consume any supplements while you’re fasting other than maybe some magnesium and possibly some green tea okay so while you’re fasting green tea is gonna help you it is gonna help you burn fat it is going to help you with a lot of different things and it’s going to help you stay seated okay but I also recommend taking in some magnesium so that your body can have a little bit of a calming effect magnesium is very very good at keeping you calm but it also makes it so that you still have the fat-burning mechanisms you’re not turning those off by calming yourself down protein powders obviously okay after you break your fast okay any kind of antioxidants vitamin C things like that will technically break a fast in some interesting ways that I’m not going to explain in this video so save almost all of your supplementation to the post-workout and just eating period vitamin D becomes exceptionally critical for you I recommend between 2,500 and 5,000 IU’s of vitamin D to help with muscle protein synthesis as it is required okay it’s very very important there okay and then additionally do not consume anything like branched chain amino acids during your fast I know that a lot of people want to build muscle and they want to take those because they think they’re gonna preserve muscle but they break the fast and they will spike your insulin so that when you do break your fast you don’t get as of a spike remember the one thing I really want you to take away with this we are consolidating the insulin spike so that we get a massive surge of protein synthesis right at the perfect amount of time to capitalize on muscle growth when we will actually use it in the first place you’re not building muscle all the time you build muscle at very specific times and with intermittent fasting we allow complete control of that so now you have the details you have the specifics in terms of what you need to pay attention to later on I could possibly do a meal plan video that gives you a sample meal plan but for now you need the details I have plenty of other videos and complete guides to intermittent fasting complete guide sticky dough and everything linked below in the description but for now please do hit that red subscribe button hit that Bell icon and then please do this channel a favor and yourself a favor by checking out butcher box down below in the description for your special discount special pricing special access thanks again you guys are awesome see see 

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BEST Plan to Build MUSCLE with Intermittent Fasting – Complete Guide – Thomas DeLauer

In this video, I’m going to provide you with absolutely everything you need in order to craft the ultimate muscle building intermittent fasting plan! We’re going to cover all sorts of stuff, ranging from the timing of your meals, the timing of your workouts, how you should break your fast, what supplements you should you take, and to how you should structure your workouts! The research shows, that when utilized properly, intermittent fasting can be an insanely powerful tool to build muscle. Let’s dive in and I’ll see you in the comments!

For more on Muscle Growth:

How to Maximize Muscle Growth | Best Rep Range for Building Muscle:

How Protein Builds Muscle | No Broscience:

Dieting vs. Muscle Loss | 4 Ways to Keep Muscle on a Diet:

4 Common Workout Mistakes:

Best Post-Workout Meals | Morning vs. Night:

You DON’T Need Carbs to Build Muscle!:

How to Bulk and Gain Weight (Muscle) on Keto:

Fasting Guides

How to do Intermittent Fasting: Complete Guide:

Complete Women’s Guide to Intermittent Fasting:

Beginners Guide to Prolonged Fasting | 24-72 Hour Fasting Instructions:

Fasting Guidelines: What You CAN and CANNOT Drink:

Intermittent Fasting over Age 40 : The Complete Guide:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over Age 50 – Instructional Guide:

Full Beginner Keto Meal Plan: Exactly What to Eat:

References

http://diabetes.diabetesjournals.org/content/53/2/294.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707648/
https://www.ncbi.nlm.nih.gov/pubmed/677623
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3857584/
https://www.ncbi.nlm.nih.gov/pubmed/17201801
https://www.ncbi.nlm.nih.gov/pubmed/15946410
https://www.ncbi.nlm.nih.gov/pubmed/27139812
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3222600/

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You DON’T Need Carbs to Build Muscle!

You DON’T Need Carbs to Build Muscle!

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with You DON’T Need Carbs to Build Muscle!?

I used to get so frustrated and disappointed I put so much faith in people and people would tell me Thomas if you ever want to build more muscle you need to eat a bunch of carbs so I did and I got fat I mean I have to say it honestly so I’m not saying that if you eat carbs you’re going to get fat but I will say that if your goal is to build muscle you don’t have to have carbohydrates you absolutely don’t have to here’s the thing that’s really important to remember it is not just about the macronutrients you bring in it is not just about the protein it is not just about the fat and it’s most certainly not just about the carbohydrates it is about the muscle protein synthesis okay and what that is is the cellular system that turns on either black or white on or off whether it’s time to build muscle or not okay that cellular signaling is everything and it does not have a whole lot to do with your carbohydrate consumption so hey I do want to make sure you hit the red subscribe button and then hit that little Bell icon so you never ever miss my videos and let me be very clear on something carbs are not bad I’m not here to say carbs are bad sure I talked about keto a lot and yes I lost a hundred pounds with keto but am i anti carbohydrate no okay they have their place but I just want to make it very clear for those of you that are working really hard to build muscle like I was I don’t want you to think that you need to load up on carbs and potentially gain a bunch of fat or at the very least not be able to lose fat it’s frustrating so let’s lead off with a study that was published in the Journal of Medicine and science and sports and exercise all right so ladies and gentleman this study took a look at nine men that’s pretty cool nine-minute they had them do the same kind of resistance training divided into two groups one group consumed 25 grams of protein only and another group consumed 25 grams of protein plus 50 grams of carbohydrates well guess what they found that the group that had the protein and the carbohydrates had a significantly larger insulin spike now at first that would lead you to believe that they’re going to build more muscle but it turns out the insulin spike doesn’t necessarily equal more muscle gain it actually turned out that both groups had the same amount of muscle protein synthesis they had the same amount of muscle protein synthesis they had the same potential to build muscle between two groups and guess what they had the same amount of muscle protein breakdown so both groups lost the same amount of muscle and both groups gained the same amount of protein synthesis now I don’t want to beat something over again and again but I do want to reference another study all right this one was published in the American Journal of physiology endocrinology and metabolism this one will just keep it really short they found and they concluded with this study that the co ingestion of carbohydrates along with protein did not affect muscle protein synthesis what that means it doesn’t matter if they consume carbohydrates it didn’t change anything but let’s dive in a little bit deeper some other things here’s the interesting thing protein itself is insulin Oh genic what that means is protein will spike your insulin so the whole thing with insulin is that it’s pro growth right we need to spike insulin to turn on growth of the muscle or growth of tissue I understand that but it’s not entirely true it is a pro growth hormone but it’s not necessarily required but the point is either way protein spikes your insulin maybe not as much as carbohydrates but enough for the protein to actually do its job you may have heard before that whey protein spikes your insulin well it does but all protein spikes your insulin it just so happens that whey protein spikes it really fast because it absorbs really fast now if you go all the way back to 1967 that’s when the first real studies came out that found wait a minute protein actually spikes insulin so they found and it was published in the advances of bioscience that literally amino acids that came from protein made it so that insulin spike now why did this happen when you look at it from a biological standpoint from sort of an evolutionary standpoint it makes sense the body sees protein come in and it doesn’t want to just have it go to waste it wants to magically allowed to be used so protein by itself triggers enough of an insulin spike to utilize the amount of protein you consume if you consume 20 grams of protein your body’s going to secrete just enough insulin for you to utilize said 20 grams our bodies are really powerful when it comes to that and here’s the other cool thing that you have to pay attention to is that since protein is insulin no genic if you factor it with other things that improve protein synthesis you’re going to get even more out of it a good example would be Omega threes right like right after a workout if you have a good amount of protein that is high in omega-3 maybe some salmon or may some lean grass-fed grass-finished beef you’re going to have a higher degree of protein synthesis meaning your body’s gonna use more of that protein okay so just for reference if you guys do want to check out I did put a link for butcher box down below you’ve seen me talk about them and all of my videos they’re an online meat delivery service so they deliver grass-fed grass-finished meat right to your doorstep super inexpensive super easy quite frankly it’s what myself and my family uses now so I just highly recommend it and I put a special link down below since I thought this was a relevant video and that it would make sense so you get a discount if you use the link down below anyway check them out but not until after you finish this video please alright so now let’s talk about three important things that your body needs in order to build muscle and if you understand these three fundamentals you will have a clear clear picture of everything you need to really know you don’t have to rely on carbohydrates and you definitely won’t have to listen to those like people telling you you need to load up on carbs all the time right so the three things that you need you need energy that comes through the Krebs cycle I don’t talk a lot about the Krebs cycle but basically you need energy it’s metabolized okay then secondly you need amino acids to order to build muscle right and then thirdly you need to be able to actually put those amino acids to use via cell signaling through what’s called mTOR so that’s the trifecta there energy building blocks aminos and the cell signaling switch turned to the on position it doesn’t matter how much of the way of calories and protein you have if that cell switch is not in the on position you’re not building muscle so here’s what we have to remember branch chain amino acids carry out all of these things but branched chain amino acids aren’t just what we think of them they’re not just a supplement that we get right we think branched chain amino acids are just in a powder form they naturally come that way our body breaks down tissues breaks down food all that stuff into branched chain amino acids the thing is branched chain amino acids are great when it comes down to ultimately building muscle but we don’t want our body to break them down from our protein tissues in our body in order to get used so the body will try to recycle them so what I mean by this is the body can recruit amino acids out of our muscle which breaks down our muscle that’s how we lose size that’s how we lose ma so that’s not always the best thing so that’s where people think oh well if I consume branched chain amino acids in a supplement form then I’m solving the problem and yes in some ways you are but hear me out on this because I’m playing devil’s advocate you can consume those branched chain amino acids and it will help you in terms of not breaking down muscle but it’s going to stall your fat loss so yes they can preserve muscle but at the expense of fat because it goes to the front of the line and they spike your insulin my whole point in saying this is if you are not eating carbohydrates here’s what happens if you’re not eating carbohydrates your body starts producing ketones and ketones are a much more efficient fuel source for the body which means that the mitochondria and the cells are going to feed on the ketones rather than the branched chain amino acids so if you’re following me here what that means is the amino acids that are normally in your muscles would normally have to get sucked out of your muscles to fuel the body which means you lose muscle if you have ketones as a buffer that ketones will fuel the cells and the ketones come from your fat so your fat is fueling your cells leaving the branch chain amino acids available to build muscles so rather than the branched chain amino acids getting sucked out of the muscle just for energy the branched chain amino acids are actually left in the body to be used to build muscle so in effect the ketogenic diet or lower carb diets actually make it so that you have more muscle building potential or at the very least less muscle wasting risk you do not need carbs to build muscle but you do need the right kinds of proteins and that’s where we kind of come back to the simplicity of all of this you need to get your clean proteins in you should still get them in somewhat close to your workout so you get maximum muscle protein synthesis but most importantly you need to be in that muscle protein synthesis mode which means you need to be working out you need to be doing the things that your body needs as the catalysts to build muscle and again when it comes down to getting quality meat and things like that you can use that link down below because I don’t want you wasting your money on stuff at the grocery store but the big point of this is you don’t need the carbs now a lot of the science is already done here but I felt like I wanted to at least tack something on to the end of this video to talk about sort of my experience in my story a lot of people always want to hear you know the science and they want to hear like the practical side of things so if you want to tune out of this video turn off totally fine absolute still respect alright how I ended up over weight really was a result of trying to build muscle the wrong way okay honestly it went overboard I loaded up on carbs my post-workout meals were things like tater tots enchiladas I was having lots of protein I was also loading up on carbs because I was just listening to the stuff that was out there okay and then next thing you know life catches up with me I get stressed out I get into a busy career and I’m still eating like that because I got addicted to carbohydrates because I was trying to eat a lot of them to build muscle so think about it like this here’s a just a macro view of it Thomas it was actually skinny Thomas wanted to build muscle so Thomas ate a bunch of carbs and a bunch of protein Thomas got kind of fat I started to build some muscle and he was happy Thomas got addicted to carbohydrates because he was consuming literally like 600 grams of them per day got addicted to them then Thomas got busy Thomas got stressed out Thomas ended up in a corporate environment where he was sedentary all the time Thomas was still addicted to carbohydrates so Thomas loaded up on him and kept eating them and kept eating them even though I was working out one day a week instead of six well next thing you know I’m close to 300 pounds and yeah I have a little bit of muscle on me and you could look at my pictures and you can see yeah okay yeah he was still a decently muscled guy but I looked like the typical stereotypical kind of ex football player football coach that used to be a football player and then now still thinks he’s a football player but it’s just overweight that was me and it was honestly a big part of it was just doing the wrong things triggering inflammation in my body and a pursuit of muscle that got me hooked on the drug that we call carbohydrates so I’m not saying that carbs are totally bad but if you fall into the trap of using them as just your tool all the time and not just a proper implementation of them you can run into a problem so anyhow that’s just a little bit of my story I can do more videos on my story but I want to see if there’s actually interest by comments down below so see you in the next video thanks for watching 

This Post Was All About You DON’T Need Carbs to Build Muscle!.
You DON’T Need Carbs to Build Muscle!

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You DON’T Need Carbs to Build Muscle! – Thomas DeLauer

This is not a video bashing carbs…but with that said, you do NOT need to eat carbs to build muscle! This video covers why carbs aren’t a necessity when building muscle, but will also explain how carbs can help you when trying to gain mass. This includes some exciting science intertwined with my own personal experiences! Let’s dive in, get your GAINS up and I’ll see you in the comments!!

For more on how to build muscle:

How to Maximize Muscle Growth | Best Rep Range for Building Muscle:

How Protein Builds Muscle | No Broscience:

4 Common Workout Mistakes:

Can Muscle Growth Results be Measured by Soreness?:

Protein Synthesis: How Much Protein You REALLY Need:

How to Bulk and Gain Weight (Muscle) on Keto:

Keto Guides

How to do a Keto Diet: The Complete Guide:

Keto Over 40: How to Diet Differently:

Keto Over Age 50 – Instructional Guide:

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Guide to Clean Keto vs. Dirty Keto:

Nicholas Norwitz – Oxford PhD Researcher and Harvard Med Student:

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Building Muscle Over Age 40 – Complete How-to Guide

Building Muscle Over Age 40 – Complete How-to Guide

New To Keto But Want To Grow Your Knowledge?

More specifically, you want help with Building Muscle Over Age 40 – Complete How-to Guide?

up until now you’ve been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40 I’m here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly you don’t have to do that you can build muscle just by knowing timing and knowing the specific kinds of workouts even if you’re over 40 okay even if you’re over 50 60 70 so we’re gonna break it all down for you I’m gonna teach you what’s happening inside unfortunately the aging body right I’m also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts the most of your nutrition the most out of your timing so you’re gonna have a solid answer to it this is going to be a complete guide so I do encourage you to watch this entire video because if you are pained with not being able to build a lot of muscle now then this is gonna be something that’s going to really really help you and trust me we’ve done our research here I want to make sure you hit that red subscribe button we got new videos coming out almost every single day these days and then please hit that little bell icon so you can turn on notifications to know whenever I go live or post a new video and also after you finish watching this video please go ahead and check out put your box down below in the description so put your box is a way that you can get grass-fed grass-finished meat delivered to your house you don’t have to go to the grocery store and fun fact it’s cheaper than the grocery store in most places and you also get a special discount by getting it through me so check them out down in the description after you watch this video you’re not gonna want to miss out on that okay let’s start with a little bit of Education because what I want to do in this video is I’m gonna tell you how much more protein you should be eating how much more you should be exercising how you should time things but it all involves a little bit of education if education comes adherence so let’s go ahead and break it down first thing I want to talk about is the protein requirement thing okay there’s a lot of just different information out there with how much protein you really need to build muscle anyway the general consensus out there based on a lot of research says between 0.8 grams of protein per kilogram body weight and 1 gram of protein per kilogram of body weight I still think that’s a little bit low but that’s the general consensus now when we factor in that as you get older you have a harder time utilizing protein we do need to figure you have to consume more you see as someone ages you start having about a three percent loss of muscle per year after age 40 when muscle Peaks you start slowly declining 3% per year which means you actually need to be in a bigger surplus of protein to make it happen so there are some studies that back this up and I’ll explain them in a second but essentially what’s happening is as you get older you have an imbalance of signaling that’s your brain telling your muscles to grow or telling your muscles to breakdown okay and it’s the imbalance of the signaling that occurs as we get older that throws things off when we’re younger we’re in balance we’re having the same signal telling us to build muscle as the same signal telling us to break down so we’re going to net just even balance but as we get older the signal starts to tilt more towards breakdown which means we need to do more things to counteract that so the journal of post acute and long-term care medicine published a study that found that as you get older you do need to increase your protein to maintain muscle mass in fact they said based on their standards it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight now that’s based on that scale so if we take that into consideration we’re basically looking at like a 30% increase in protein so whatever you’re eating now before the age of 40 or 50 you should increase 30% just in your overall protein intake most people think that as you get older you shouldn’t be consuming as much protein because it’s hard on your kidneys and this madness it’s nonsense it doesn’t matter okay the biggest driver for your health as you get older is your muscle mass whether you’re trying to get big and bodybuilder like or you’re just trying to have just good healthy amounts of muscle so 30% increase plus you’re going to have more of a thermic effect as you get older and you have that 3 percent loss each year muscle you’re losing close to 3 percent of your overall metabolism – because our muscle is our biggest driver of our resting metabolic rate so more protein you’re getting a thermic effect where it actually burns heat just to digest the protein which means you’re gonna burn fat in the process – so increase your protein 30% so now we need to talk about some of the contributors here why are you potentially losing muscle and even if you don’t realize you are you probably are why is this happening cuz if we understand the why there are some very important things that we can do to combat it you see the big things I want talk about we have a decrease in stem cell production and a decrease in mitochondrial function so we have almost mitochondrial dysfunction where our mitochondria which is actually what takes energy and harnesses it begins to dysfunction it doesn’t operate as properly that’s why people will get older they tend to get a little bit weaker you’re not as strong and consequently you start losing muscle now the stem cells are very important we’re going to dive into that in a minute there’s some specific things you can do but we also have to understand how muscles grow okay so we may have a muscle fiber it grows via satellite cells these satellite cells basically they’re on the outside of our muscle and what happens is when we workout we trigger these satellite cells to fuse to the existing muscle fibers so explain it kind of like this here’s your muscle fiber here’s your satellite cell you work out you activate the satellite cell and it fuses to the rest of the muscle causing the muscle to grow and then it continues on and on and on you know satellite cells that appear they fuse make them also bigger satellite cells appear and they feel here’s the thing satellite cells and muscle cells are unique they don’t divide okay they don’t just we don’t create new muscle cells through division okay they require stem cells to produce new muscle cells as we get older it is well known that we have a decline in stem cells that’s why as you get older and you hadn’t have an injury sometimes you have to get stem-cell treatment right because we don’t have the same ones that we did when we were babies so what that means is it’s significantly harder to actually build muscle because we have less of the actual satellite cells that can fuse to the muscle to make it bigger that’s a big problem right so we have to find some ways to combat that and increase stem cells now this isn’t a video all about fasting but I will say there was a study that was published out of USC University Southern California that found that fasting does increased stem cells so we could in theory do some periods of fasting and increase the amount of stem cells which could help us build muscle as long as you’re not in too much of a calorie deficit so just to give you some context here when we’re younger about 8% of our muscle cells end up being made up of these satellite cells as we get older it goes down to 0.8 percent by age 70 okay so you went from eight that can allow you to grow down to 0.8% that could allow you to build muscle so there is a mechanical reason why you’re not building muscle again most people think that it’s just hormone related they think if they get more testosterone or this and that it’s gonna magically make them build muscle no no no no that’s a such a small piece of it we’ll talk more about that because it’s all about timing it’s all about the hormetic response again we’ll talk more about – so the point is is even if you’re eating enough protein you’re not going to have the systems in place to utilize that protein so step one that I talked about by increasing your protein is great but if you don’t have the stem cells where’s that protein going to go it’s not gonna it doesn’t have the satellite cells to actually use anything together the protein doesn’t actually get to go to the muscle it’s not just that magical and it comes down to auto fatigue believe it or not okay studies have shown that autophagy as although it’s the thing that actually allows cells to kind of recycle he’s a big driver of building muscle – so I’ll explain it a little bit more detail but basically when you fast or when you have any kind of periods of time between meals your cells go through a recycling process where old wasted parts get recycled and feed thriving parts so they found that when you have lots of old wasteful parts it decreases the efficiency in which the mitochondria can process fuel and in which the muscles can grow they found that if you actually go lengths of time between meals or do periods of fasting that autopsy increases and speeds up the efficiency of the mitochondria and the efficiency of the cell meaning it can process more protein so again as we get through this video I’ll give you a clear game plan but I’m just trying to explain things that it’s really paradoxical like how we should look at things compared to like what a lot of supplement industry has fed us for so many years muscle itself actually secretes specific proteins when we move like when we workout they secrete proteins that by themselves protect us from breaking down muscle they’re called Apple inand Myo keen and these Apple and Mikey these proteins do protect us so in essence the more muscle that you do have when you move said muscle it releases these proteins that prevent that muscle from breaking down now the hard part is as you get older you have less muscle and you also have less secretion of this appalam less secretion of the protein that preserves muscle so how do we combat this again I’m gonna explain it all but I have to educate you first so let’s jump back to our toffee for just a second okay so Altaf AG again is going to be the opposite of what you think we normally think of Auto Fuji as associated with fasting and just shrinking things down but again it’s all about efficiency you see the Journal of cell metabolism published a study that found that autophagy is what allowed muscle to be spared you see they took specific mice and they were able to turn off auto Fujii in these mice okay by just basically altering a specific gene they turned off etapa G and they found when they turned off auto fuji as the mice aged they lost significantly more muscle compared to ones that had Asaf a G on and again it all comes down to that efficiency so okay now that we have top of G in place and we know that maybe fasting is going to be good for helping the muscles potentially be preserved we have to look at the whole satellite cell thing okay so then the fasting plays a role when it comes down to producing more stem cells but then we have to look at how exercise comes into play with creating more satellite cells too but also increasing the Apple and so exercise itself creates more satellite cells okay whether you’re young or old that’s the whole point right so if I go to the gym right now and I lift a bunch of weight my body’s going to produce satellite cells then the protein is gonna flood to those satellite cells and fuse into the muscle making the muscle bigger right so exercise alone creates satellite cells but if you exercise in somewhat of a fasted state then especially the older person is going to be able to produce more in the way of those satellite cells and then when you do eat it’s going to be more efficient and actually creating muscle so studies have shown that through more consistent exercise and slightly higher volume there’s more circulating appoline in older populations so what I’m saying here in very simple terms is that if you are over the age of 40 or 50 it sounds crazy but you need to increase your volume of working out it’s it’s the opposite of what you think people think oh I’m getting older I should probably taper off my workout no quite frankly you should actually work out a little bit more because you need to be secreting that applet you have more to compensate for okay it’s all about preserving your body and I think that you should really factor in how you work out and maybe not put your body under tons of stress but you need to be moving more so you might want to tone the intensity down but actually be in the gym a little bit longer yeah it’s crazy but it just might work so now we have to break this down with wind should you train should you train in the morning should you train in the evening should you train fasted what should it be well there’s a study that’s published in the journal PLoS ONE okay and this study took a look at people that worked out in the morning and worked out in the evening they found that people that worked out in the morning had significantly higher levels of norepinephrine they also had higher levels of cortisol and higher levels of testosterone so that tells us at first that we think we should workout in the morning okay I’m all for working out in the morning but here’s what we have to remember a lot of people say that working out in the morning is better because testosterone levels are higher well I have another study that I have to reference that proves that that isn’t necessarily the point you see the Journal of applied physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men despite the fact that men had 45 times higher testosterone levels after the workout what does that mean it means that even though men had a ton of testosterone it didn’t make a difference in how much protein they synthesized women synthesize more protein and their testosterone levels are super low the point in saying that is yes testosterone is important but it’s not important surrounding the workout and how much muscle you build if the other cellular factors I think we’ve been closed-minded in this endocrinology box for so long because we just constantly get peppered by doctors that are trying to sell you know what and it just doesn’t work okay it’s not the point the point is all about the nutrition and all about just the timing and allowing our bodies to recover properly so the point of me saying this is working out in the morning isn’t necessarily what you want when you’re trying to build muscle over the age of realistically 50 in this case so let’s take another step at this and look at a.m. p.m. and look at a study those published in the Journal of applied physiology nutrition taub ilysm okay what they did is they did a similar thing AM and PM workouts now over a 24 week period here’s what’s interesting they found in the beginning people that worked out in the morning and evening had about the same results okay but as the study went on they found that people that worked out in the evening build more muscle now I’m all about working I personally workout in the morning but I’m in my 30s I might have to start making that shift the point is is that building muscle you have more hormones and things actually working in your favor for building muscle in the afternoon that being said remember everything I said about being in a fasted State I’m gonna get to that more in a second you should ideally workout fasted so how do you workout fasted but in the afternoon okay well let’s talk about training fasted for a second why it’s so important especially if you’re building muscle over the age of 40 or 50 so European Journal of applied physiology published a study that found that there are dramatically higher levels of something known as P 70 S 6 K which is a tremendous driver of overall muscle protein synthesis and they found this is elevated when you train in a fasted state whether it’s morning or evening now when we really look at the big picture having an elevation of this particular compound is what’s going to drive a lot more muscle growth than potentially eating before working out eating before working out might get you a little more strength it might get you a little more stamina but what good is that extra stamina if post-workout you’re synthesizing half as much protein I personally would rather workout three quarters as hard but know that the protein is actually doing its job then bust my butt in the gym leave it all on the table and then know that my post-workout it’s not really doing me much good I’d much rather suffer through a fasted workout knowing that it’s gonna actually work at the end okay now there’s more that I have to add to this when you do finish your workout you want to eat foods that have higher amounts of omega-3 people that are over 40 or 50 would greatly benefit from eating fish from eating shellfish from eating shrimp or from eating any kind of really high quality grass-fed grass-finished meat that’s going to be higher omega-3 studies have now shown that especially in older populations if you have high amounts of doukasen hexanoic acid nasa pentanoic these high quality omega-3s in your bloodstream you can have a 50% increase again in that same P 70s 6 K tells us straight up Omega threes increased protein synthesis so what are we getting out with all of this let’s just put all this together for one second fasting increases your stem cells which allows more satellite cells to appear fasting increases autophagy which makes it so your mitochondria can utilize the protein more okay fasting makes it so not only you burn more fat during your workout but you actually can make it so that when you do eat after your workout you get more out of it working out in the afternoon seems to be better for building muscle so if we put that all together the ideal way to have your bigger workout structured is at the end of a fast in the afternoon so what would that look like it would look like doing some form of intermittent fasting where you eat your last meal at maybe 8 or 9 p.m. you fast overnight fast through the morning and then workout later in the afternoon and then break your fast after your workout ok because then you’re getting all the benefits of this fast that has tremendous effects on your stem cells which is so I can’t even overemphasize how important that is okay you’re getting all this benefit then you workout and then you get to break your fast when you’re ultra-sensitive with good amounts of high-quality protein and good amounts of Omega 3s that are going to allow protein to actually turn over properly and build muscle it is absolutely a no-brainer when you look at the science now I don’t want you to fast every day that’s just the thing okay so I need you to do this protocol where you fast throughout the day and work out at the end of your fast I need you to only do this three days per week on your biggest workout days on the days when you want to hit the bigger muscle groups that are going to allow you to build more muscle so if you do full body routines that’s great it’d be a great time to do full body routines and remember you have to keep your volume up higher so what I mean by volume is I encourage you to do 20% more volume than you do now okay there’s intensity is one thing but I want volume I want more overall amount of working out in that given period okay so you’re gonna be in the gym a little bit longer but you’re only there three days per week and you’re doing at the end of a fast where the effect is a lot more significant now the other piece we have to look at is how you should be training your intensity should be high but I don’t want you lifting heavy anymore because the regenerative effects are just diminishing you’re not gonna be able to restore joints as much right so time under tension becomes just a tremendous thing so here’s a way to look at something when we lift the weight how long is our muscle under load okay so if I’m curling okay and I’m doing standard reps that’s one second maybe two seconds I’m under load okay so rather than counting reps I want you to start counting how long your muscle is under tension so that’s same rather than doing ten reps that are one second apiece why don’t I do three reps that are about three seconds apiece one two three I’m doing less reps less overall wear and tear on my joints with the same overall taxation on the muscle makes perfect sense right so that’s why I was a huge huge fan of that the other cool thing is that they’ve shown that time under tension has higher sarcoplasmic recruitment and higher satellite cell recruitment so we end up actually getting more satellite cells when we train in the time under tension fashion so okay now we’ve got this whole system trained in a fasted state we want to workout in the time and retention protocol a little bit longer what about breaking your fast what about doing that okay again high amounts of protein 30% more than you normally would so remember on a fasting day you’re not gonna be able to consume the whole whole lot of protein because you’re eating in a smaller window but on your other days you need to be consuming 30% more protein than you normally would consume lots of protein and lots of omega-3s now additionally you want to be eating foods that induce autophagy so fasting causes autopsy but there’s actually foods that induce it too so even when you’re not fasting than have a degree of autonomy lots of green tea consuming lots of curcumin consuming lots of ginger and then another one out there called reishi mushroom okay so there’s like reishi mushroom coffees all this stuff those are things again green tea curcumin reishi and ginger add those two foods cook with them whatever they will increase otology help the mitochondria not be as dysfunctional there’s two more important things we have to talk about here the other thing is causing what’s called a leptin spike okay so leptin is like a cheap meal thing when you have cheap meals when you have high amounts of calories coming in at once you have an increase in leptin now normally what leptin does is it communicates with the brain to rev up the metabolism but there’s another sort of side effect that occurs with leptin it’s a really cool thing it inhibits myostatin myostatin is what stops a muscle from ever being able to grow past its potential and as we get older we have more and more myostatin so if we have spikes in leptin it basically turns off the myostatin because it’s like whoa we have a big influx of calories let’s put it to use again this is where the fasting comes into play why because on the day’s you fast your caloric baseline goes down then you workout then you have this big spike because you just ate so you get a big leptin spike now here’s the cool thing you don’t have to be keto to make this work if you are keto because I know a lot of my fan base and my viewers are keto but I know a lot of you watching this video might not be keto you could do this with keto by just increasing your calories via protein lots and lots of protein after you break your fast or if you’re not keto this is a perfect time to have your good clean medium to medium high glycemic carbohydrates so it doesn’t have to be a cheap meal but you can have a big influx of carbs shortly after you break your fast because that’s gonna drive leptin really high okay so whether you’re keto or not keto driving that leptin high stopping that myostatin and making it so the muscle has the ability to grow in conjunction with everything I’ve been talking about here and one last thing that I cannot I cannot stress enough because it’s just it’s everywhere now is supplementing with vitamin D or at least eating just a ton of shellfish and good quality fish to get your vitamin D levels outside of all the other things we know about vitamin D there is now some research that shows that it enhances basically how the actin can move over the myosin in our muscles it makes it glide smoother our muscles move with like a sliding filament so when we contract muscles they slide over one another as we get older it gets grittier and the muscles don’t glide over each other as well vitamin D seems to do some genetic changes we don’t even know fully why that makes acting the myosin slide over each other easier meaning you can get more smooth contractions in a tighter contractile force therefore recruiting more satellite cells so that you’re fasting and all your stuff that you’re doing after this video can actually do the work right so I know this was a lot but the general point of this is 30% more protein timing you’re fast how I suggested and I know it’s complex and the other days eat a lot more protein and add those on top of me boosting foods so this will help you build muscle and I’m sorry it was long-winded but I had to explain it as always make sure you keep it locked in here in my channel and I’ll see you in the next video

This Post Was All About Building Muscle Over Age 40 – Complete How-to Guide.
Building Muscle Over Age 40 - Complete How-to Guide

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Building Muscle Over Age 40 – Complete How-to Guide – Thomas DeLauer

Up until now you’ve been told that you have to go to the doctor and get some special treatment in order to actually build muscle over the age of 40. I’m here to tell you that if you understand your body and you understand timing and you understand cellular rejuvenation properly, you don’t have to do that. You can build muscle just by knowing timing and knowing the specific kinds of workouts, even if you’re over 40, okay? Even if you’re over 50, 60, 70. So we’re going to break it all down for you. I’m going to teach you what’s happening inside, unfortunately, the aging body, right? I’m also going to teach you just different little tips and tricks that you can apply to get the most out of your workouts, the most out of your nutrition, and the most out of your timing. So you’re going to have a solid answer to it.

So the Journal of Post-Acute and Long-Term Care Medicine published a study that found that as you get older, you do need to increase your protein to maintain muscle mass. In fact, they said, based on their standards, it goes from 0.8 grams per kilogram up to 1.2 grams per kilogram of body weight. Now that’s based on that scale. So if we take that into consideration, we’re basically looking at like a 30% increase in protein.

Now the hard part is as you get older, you have less muscle and you also have less secretion of this apelin. Less secretion of the protein that preserves muscle. So how do we combat this?

So let’s jump to autophagy for just a second, okay? So autophagy, again, is going to be the opposite of what you think. We normally think of autophagy as associated with fasting and just shrinking things down. But again, it’s all about efficiency. You see, the journal Cell Metabolism published a study that found that autophagy is what allowed muscle to be spared.
https://www.ncbi.nlm.nih.gov/pubmed/19945408
So now we have to break this down with when should you train? Should you train in the morning? Should you train in the evening? Should you train fasted? What should it be? Well, there’s a study that was published in the journal PLoS One, okay, and this study took a look at people that worked out in the morning and worked out in the evening.

They found that people that worked out in the morning had significantly higher levels of norepinephrine. They also had higher levels of cortisol and higher levels of testosterone. So that tells us at first that we think we should work out in the morning. Okay, I’m all for working out in the morning, but here’s what we have to remember. A lot of people say that working out in the morning is better because testosterone levels are higher. Well, I have another study that I have to reference that proves that that isn’t necessarily the point.

The Journal of Applied Physiology published a study that found that muscle protein synthesis was actually higher in women post-workout than it was in men, despite the fact that men had 45 times higher testosterone levels after the workout.

So I know this was a lot, but the general point of this is 30% more protein, timing your fast how I suggested, and I know it’s complex. And the other days, eat a lot more protein and add those autophagy- boosting foods. So this will help you build muscle. And I’m sorry it was long-winded, but I had to explain it. As always, make sure you’re keeping it locked in here on my channel and I’ll see you in the next video.

Resources

Protein Needs (The Journal of Post-Acute and Long-Term Care Medicine):

Autophagy & Muscle (Cell Metabolism):

Morning vs Evening Workouts (PLoS One):

Men v Women Muscle Growth – Testosterone (Journal of Applied Physiology):

Leptin (PLoS One):

Omega 3 & Protein Synthesis (Clinical Science):

Vitamin D & Strength:
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