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hey guys dr. Marek here in this video we’re going to talk about the perfect exercise now what is the perfect exercise it really is based on your body so you have people that are completely out of shape completely burnt out and then you have those people that are really top athletes so we’re going to just teach you the elements so you can adapt them to your workout it really exercises composed of three simple variables we have the time of exercise we have the intensity and then we have the recovery and then you also can have frequency and how many times you do it but that’s the simplicity of a workout now the question is if you’re going for toning or you’re going for fat-burning there’s different things that you can go for like for example if you’re going for toning you’re going to be working the body part a little differently what I’m going to talk about is mainly overall fitness and fat burning okay how to maximize that so the first thing to know is that the time of exercise is really not something that increases growth hormone which is the main fat burning hormone so in fact the more you work out the more you increase cortisol the more you add stress to the body so these people that are doing that let’s say the high-intensity long duration hour hour and a half boot camp every single day all they’re doing is raising cortisol they’re not going to get fit they’re not going to lose weight so ideally to trigger growth hormone you need shorter time higher full-body intensity and lots of recovery that would be the best option now let’s first talk about intensity what kind of intensity do I mean well anything that works your every single muscle at one time that would be the best thing like some people would do some type of kickboxing aerobic type workout where they’re doing you know lower body and upper body I like to do deadlifts in fact that really helps my back when I do that but doing a good deadlift with great technique you can get some serious intensity because you’re using every single muscle that you have you can also do jump rope you can do like certain types of yoga is very very high intensity you know to work every single body so we want to do something that spikes the pulse rate fast and works all your body but we don’t want to do this for a long time we want to do it short now here’s the here’s the rule of thumb the maximum time of workout if you’re doing interval training which is short high-intensity rest short intensity high reps would be between 20 and 40 minutes anytime you have to go over 40 minutes what that means is that you’re going to diminish your returns it would be much better if increase the intensity so I like to do short high-intensity rest but if you’re just starting out we’re just getting into it 20 minutes every other day is fine so what I’m talking about is let’s say you’re going to do some type of workout where you would do a high intensity for 2 maybe 3 minutes maybe 1 to 3 minutes and then you would rest for maybe 4 to 5 minutes versus if you’re doing like CrossFit which is way over training for most people unless you’re 18 years old this whole thing with workout one minute on one minute off does not work you’re not going to have enough recovery we want that pulse rate to come all the way down I also do biking so I’ll sprint for like 1 to 2 minutes really hard my whole body and then I’ll rest and Coast for about 2 to 3 to 4 minutes and then I’ll do it again and I’ll do that for 20 to 40 minutes every other day and the off days I’ll do walking so those are just some rules of thumb because this will increase growth hormone now the other variable is this recovery right here all the benefit from the exercise occurs in that second recovery stage primarily when you’re sleeping and 48 to 72 hours later that’s where all the good stuff happens because you this is all just stress this is all just rebuilding recovering fat burning and that takes some time now with recovery if you’re doing high-intensity you have to be really good shape to do that every day you may be wanting to do that every other day now there are some people that I work with that have to recover a lot longer so I might have them do a high-intensity workout and then recover for four to five days I’ve had people that I’ve switched them from every other day to once a week and man they start losing weight like crazy so this is something you want to test in your body to see if you’re not losing weight increase recovery and see if it doesn’t help you versus sacrificing your sleep getting up early at 4 o’clock in the morning to get that workout it’s much better to get to sleep than it is to workout because that’s where all the good stuff happens if you’re overtraining by not sleeping and working out too frequently you’re not going to see any results and I have a lot of people I have one lady she was working out 6 hours a day nothing no results I mean she’s overtraining but when her mind she’s thinking burning off calories but it wasn’t working so we want to play around with this so in the recovery phase you got to make sure that your stress is low you got to make sure you’re sleeping air to make sure you’re not overdoing it you’re not eating incorrect things but a lot of things food-wise can go into this too like if you were to eat a little sugar or a little wine or a little juice you’re going to pretty much kiss that benefit from workouts out the window for about 48 to 72 hours as well and I’ll do another video on that but the point is that there are things that can screw it up hidden carbs a little bit of sugar so this is um so what we want to do is you want to shorten the time we want to increase the intensity but you got to do it at a very gradual pace because it’s very easy to overdo it and hurt yourself which I’m guilty of as well I’m like jump right in and almost and end up with that you know sprained ankle or something like that so we want to do that and then the key is to let your body recover I like to do every other day and see if that works for most people so so those are some variables but you want to play around and see what what’s best for you okay and also I have a quiz down below take the evaluation quiz and this quiz helps you to find out a lot of other barriers that you might have that are stopping you from getting healthy thanks for watching
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Dr. Berg talks about your perfect exercise. If you look at the anatomy of any exercise, there are only 3 parts, Time, Intensity and Recovery. Time should always be between 20-40 minutes. Intensity should be high and full body and will increase Growth Hormone, the main fat burning hormone if you keep your time short. But recovery is the most important because this is where all the magic happens IF you are sleeping good and don’t have too much stress.
Dr. Eric Berg DC Bio:
Dr. Berg, 51 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.
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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. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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