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Taking an ice bath after a workout is highly effective for relieving fatigue and muscle soreness. The cold water constricts blood vessels, reducing excessive inflammation and swelling in the muscles and dramatically alleviating subjective pain. If you want to recover quickly from muscle soreness and fatigue, perhaps due to...

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174,842 görüntüleme • 2 ay önce •via X (Twitter)

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Ice and heat can both help with pain, but the best choice depends on the situation. Ice is ideal for new injuries, swelling and inflammation, as it numbs pain and reduces blood flow. Heat works better for chronic pain, muscle tightness and stiffness by increasing circulation and relaxing muscles. In some cases, like muscle strains, starting with ice and later switching to heat can be most effective. If neither option helps, it may be time to see a doctor.
0:38

Ice and heat can both help with pain, but the best choice depends on the situation. Ice is ideal for new injuries, swelling and inflammation, as it numbs pain and reduces blood flow. Heat works better for chronic pain, muscle tightness and stiffness by increasing circulation and relaxing muscles. In some cases, like muscle strains, starting with ice and later switching to heat can be most effective. If neither option helps, it may be time to see a doctor.

Cleveland Clinic

14,531 görüntüleme • 1 yıl önce

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.
0:47

University of Houston Texas paper published at the end of 2022 is sparking a wave of interest Reducing the level of sugar and insulin in the blood for diabetics after eating by 52% (better than many diabetes medications) with a very simple movement and you do not need to make an effort or take any medications. Only by moving a very small muscle located in the calf muscle behind the leg, called the soleus muscle. By moving this muscle while you are sitting in your chair and watching TV, the blood sugar level decreases by a large percentage (by half), and this muscle does not suffer any fatigue, even if you continue to move it for long hours. One of the advantages of this muscle is that it consumes the glucose present in the blood after eating for energy (Glucose) and not the glycogen stored in the muscles like the rest of the body's muscles. Interesting research, and it could be an effective solution for diabetes without the need for drugs, strenuous exercise, and exhausting diets.

Basit Alvi

120,133 görüntüleme • 3 yıl önce

Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.
4:53

Strength vs. hypertrophy explained: - Strength = force production; hypertrophy = increase in muscle size, with no direct requirement for added function - Overlap is high for beginners and intermediate trainees, but the two adaptations diverge significantly at advanced levels - Powerlifters vs. bodybuilders: "The powerlifters will be significantly stronger than the bodybuilders on average, and the bodybuilders will have more muscle" - You can get stronger without adding muscle: "If you want to get stronger and you don't want to add muscle for any reason, it is quite easy to get stronger and not add much muscle mass" - Strength has two distinct components: physiology (neuromuscular force production) and mechanics (technique, biomechanics, sequencing, and skill) Andy Galpin, PhD on Andrew D. Huberman, Ph.D.

Huberman Lab Clips

43,146 görüntüleme • 3 gün önce

🔊‼️The BEST TRAINING SPLIT is the one that works in YOUR schedule‼️🔊 Be it for weight loss or to pack on some muscles, you’ll want to be consistent with a split that has you hitting each muscle groups between 2 to 3 times a week! Find a plan and stick to it, you’ve got this! #Furry #Fursuit #Fursuiting #FursuitFriday #Fitness #FursuitEveryday
1:50

🔊‼️The BEST TRAINING SPLIT is the one that works in YOUR schedule‼️🔊 Be it for weight loss or to pack on some muscles, you’ll want to be consistent with a split that has you hitting each muscle groups between 2 to 3 times a week! Find a plan and stick to it, you’ve got this! #Furry #Fursuit #Fursuiting #FursuitFriday #Fitness #FursuitEveryday

Kaïko the dotter 🔜 FWA

71,392 görüntüleme • 1 yıl önce

🔥The Untold SECRET To Muscle Growth 🔥 Most people think … Eating mountains of protein is the fastest way to build muscle. While in reality this is completely WRONG Because if you WANT to actually build MORE muscles You NEED the right trigger to switch on muscle growth. That trigger is Leucine This powerhouse amino acid … Is the SWITCH that turns on muscle protein synthesis The process that actually grows your muscles. And to make it WORK for you : ⚡️ Aim for 2–3g of leucine per meal ⚡ Hit that target across 3 solid meals a day ⚡ Watch your recovery, strength, and size MOVE to the next level Coz… Protein alone = building blocks. Leucine = the builder. Without the builder…. the building will never be built Curious… Which meal of the day do YOU think gives the most leucine? …Comment below 👇
0:28

🔥The Untold SECRET To Muscle Growth 🔥 Most people think … Eating mountains of protein is the fastest way to build muscle. While in reality this is completely WRONG Because if you WANT to actually build MORE muscles You NEED the right trigger to switch on muscle growth. That trigger is Leucine This powerhouse amino acid … Is the SWITCH that turns on muscle protein synthesis The process that actually grows your muscles. And to make it WORK for you : ⚡️ Aim for 2–3g of leucine per meal ⚡ Hit that target across 3 solid meals a day ⚡ Watch your recovery, strength, and size MOVE to the next level Coz… Protein alone = building blocks. Leucine = the builder. Without the builder…. the building will never be built Curious… Which meal of the day do YOU think gives the most leucine? …Comment below 👇

Alex Stanciu

15,337 görüntüleme • 10 ay önce

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.
0:22

Reality check, and it is not a pleasant one. The only evidence that you are building muscle is that the weight on the bar is going up. A bigger muscle produces more force. That is what the tissue is for. If the load has not moved, it has not grown. Everything else, with what it actually tells you: - The pump (blood and water, gone by lunchtime) - Soreness (damage, and damage competes with growth) - Sweat (thermoregulation) - The mirror (lies twice daily, in both directions) - The scale (water, food, and whatever you drank) - Feeling it in the right place (a sensation, not a signal) - Session length (an hour of nothing is still nothing) - Set count (a tally, and the tissue cannot count) - The programme's name (marketing) - Steps, wearables, readiness scores (a subscription) Open the log. Same lift, same reps, same effort, twelve weeks ago. Now the part nobody wants. When the bar stops moving it is almost never because you did too little. It is fatigue, banked over weeks, quietly capping every set you take. The instinct is to add sets. The answer is to cut them, rest properly, and come back in a fortnight to find the weight up while you did less. Muscle cannot get bigger and stay just as weak. If it has not got stronger, it has not got bigger.

Sama Hoole

208,765 görüntüleme • 16 gün önce

I rise in the morning, and I do my breathing. I don’t do it because it’s good for me, which it is, but because it feels good. That’s why I want to do it. And then, shortly after, I take my cold shower, or an ice bath if I can. I love it, and I never skip a day, even when I am on the road. Tune out distractions. Turn off your television and leave your phone in another room when you begin the breathing exercises each morning. Give yourself enough time that time doesn’t factor into your thoughts at all. These twenty to twenty-five minutes a day require your complete attention. The mind is a neurological muscle that is able to influence your body’s molecular systems and aid its absorption of oxygen, which creates the energy you want. And if you want this muscle to function optimally, you’ve got to surrender unconditionally to the experience. You have to really go for it. You have to have the third pillar: confidence, mindset.
0:35

I rise in the morning, and I do my breathing. I don’t do it because it’s good for me, which it is, but because it feels good. That’s why I want to do it. And then, shortly after, I take my cold shower, or an ice bath if I can. I love it, and I never skip a day, even when I am on the road. Tune out distractions. Turn off your television and leave your phone in another room when you begin the breathing exercises each morning. Give yourself enough time that time doesn’t factor into your thoughts at all. These twenty to twenty-five minutes a day require your complete attention. The mind is a neurological muscle that is able to influence your body’s molecular systems and aid its absorption of oxygen, which creates the energy you want. And if you want this muscle to function optimally, you’ve got to surrender unconditionally to the experience. You have to really go for it. You have to have the third pillar: confidence, mindset.

Wim Hof

37,816 görüntüleme • 4 ay önce

"You don't have heart failure" or Your doing this for attention and likes". These are the messages and comments i receive daily. The pain, exhaustion, fatigue, is so difficult everyday to work through, but there isn't an option for me. It's show up and do the work or sit on a couch and wait for my time to come. The last thing you want to do with a muscle like the heart, that is injured or weak, is be complacent and not active!!! You listen to your body, you adapt to the weight and reps, and you show up everyday! The devil will not win round 2 of this setback, he tried in 2022 but God is to much for him. Faith and prayer followed with action and execution will take you very far. It's YOUVSYOU everyday! Love yall!🫡✝️ #heartfailure #heartdisease #health #gym
1:57

"You don't have heart failure" or Your doing this for attention and likes". These are the messages and comments i receive daily. The pain, exhaustion, fatigue, is so difficult everyday to work through, but there isn't an option for me. It's show up and do the work or sit on a couch and wait for my time to come. The last thing you want to do with a muscle like the heart, that is injured or weak, is be complacent and not active!!! You listen to your body, you adapt to the weight and reps, and you show up everyday! The devil will not win round 2 of this setback, he tried in 2022 but God is to much for him. Faith and prayer followed with action and execution will take you very far. It's YOUVSYOU everyday! Love yall!🫡✝️ #heartfailure #heartdisease #health #gym

Jordan Clark

30,957 görüntüleme • 9 ay önce

🌶️ Ever Tried a Ginger Poultice for Pain Relief? Forget over-the-counter creams! Ginger poultices are an ancient remedy that naturally reduce inflammation, soothe pain, and promote healing—perfect for sore joints, muscles, or injuries. 🌿 | What Makes Ginger Poultices so Effective? - Anti-inflammatory Power: Ginger’s active compound, gingerol, penetrates the skin to calm inflammation. - Boosts Blood Circulation: Warming properties improve blood flow, speeding up recovery. - Relieves Pain Naturally: Soothes joint aches, muscle soreness, and even chronic conditions like arthritis. 📝 | How to Make and Use a Ginger Poultice : 1. Grate 1 teaspoon of fresh ginger. 2. Place it in the center of a thin cloth (reuse old tea towels!). 3. Fold the cloth with the ginger touching your skin, then cover with plastic to keep it secure. 4. Bandage it on the affected area and leave for 30 minutes. ✨ | More Ways to Use Ginger for Pain Relief : - Ginger Tea: Sip on a cup to reduce inflammation from the inside out. - Ginger Oil: Massage it into sore muscles for deeper relaxation.
0:43

🌶️ Ever Tried a Ginger Poultice for Pain Relief? Forget over-the-counter creams! Ginger poultices are an ancient remedy that naturally reduce inflammation, soothe pain, and promote healing—perfect for sore joints, muscles, or injuries. 🌿 | What Makes Ginger Poultices so Effective? - Anti-inflammatory Power: Ginger’s active compound, gingerol, penetrates the skin to calm inflammation. - Boosts Blood Circulation: Warming properties improve blood flow, speeding up recovery. - Relieves Pain Naturally: Soothes joint aches, muscle soreness, and even chronic conditions like arthritis. 📝 | How to Make and Use a Ginger Poultice : 1. Grate 1 teaspoon of fresh ginger. 2. Place it in the center of a thin cloth (reuse old tea towels!). 3. Fold the cloth with the ginger touching your skin, then cover with plastic to keep it secure. 4. Bandage it on the affected area and leave for 30 minutes. ✨ | More Ways to Use Ginger for Pain Relief : - Ginger Tea: Sip on a cup to reduce inflammation from the inside out. - Ginger Oil: Massage it into sore muscles for deeper relaxation.

Barbara Oneill

48,502 görüntüleme • 1 yıl önce

dry needling: MRI findings Patient with pain in the long head of the biceps femoris muscle and a suspected fibrillar tear, for whom an MRI of the thigh was requested. The MRI shows a patchy increase in signal in the distal third of the long head of the biceps associated with hyperintense linear paths, which correlate with the history of dry needling performed three days before the radiological study. Dry needling is an invasive technique used in physiotherapy to eliminate muscle pain points (or trigger points), which can be generated due to overload. It is imperative not to do this treatment during the five days before performing an MRI because it can make the diagnosis of muscle injury difficult or impossible, mainly grade I. How many routes do you see in the video?
0:21

dry needling: MRI findings Patient with pain in the long head of the biceps femoris muscle and a suspected fibrillar tear, for whom an MRI of the thigh was requested. The MRI shows a patchy increase in signal in the distal third of the long head of the biceps associated with hyperintense linear paths, which correlate with the history of dry needling performed three days before the radiological study. Dry needling is an invasive technique used in physiotherapy to eliminate muscle pain points (or trigger points), which can be generated due to overload. It is imperative not to do this treatment during the five days before performing an MRI because it can make the diagnosis of muscle injury difficult or impossible, mainly grade I. How many routes do you see in the video?

sergio serrano belmar

12,609 görüntüleme • 2 yıl önce

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:
3:56

Up to 30% of the weight lost while dieting can come from lean muscle mass—but the right training and nutrition can help you preserve muscle, which is key for metabolic health and reducing the risk of sarcopenia. You can lose fat and gain muscle at the same time—a process called body recomposition—if you train and eat strategically. The most important factor is resistance training. Lifting heavy 2–3 times per week is essential for maintaining and building muscle while losing fat. Without it, muscle mass inevitably declines. Nutrition also plays a major role. Eating in a slight calorie deficit—around 10–20% below maintenance—allows for steady fat loss without sacrificing muscle, energy levels, or training performance. Protein intake is another key priority. Research shows that consuming 1.8 to 2.2 grams of protein per kilogram of body weight per day is optimal for muscle retention and growth during a calorie deficit, and going even higher may provide additional benefits. Beyond training and nutrition, recovery is just as crucial. Adequate sleep, stress management, and tracking progress help ensure you’re making real, sustainable changes. Get this right and you have a powerful strategy to build muscle and lose fat. If you want to learn more about optimizing body recomposition, improving VO2 max, and enhancing brain health, tune into the latest episode of the FoundMyFitness podcast, where and I break it all down with insights from top experts. Link to the full episode on YouTube:

Dr. Rhonda Patrick

120,402 görüntüleme • 1 yıl önce

Easy kitchen remedy for varicose veins! 🌿 Here’s a simple yet effective home remedy for spider veins, varicose veins, bruises, and muscle and joint pain, using just three common kitchen ingredients: rosemary, cloves, and bay leaves. 🌿 This herbal oil infusion is a time-tested natural healing solution. 👉🏻Rosemary is known for its anti-inflammatory and circulatory benefits, helping to reduce swelling and improve blood flow. 👉🏻Cloves contain eugenol, which has potent analgesic and anti-inflammatory properties, making it excellent for relieving pain and discomfort. 👉🏻Bay leaves are rich in antioxidants and can help enhance vascular health by reducing inflammation and improving circulation. Varicose veins, or enlarged veins, can cause discomfort and reduced vascular elasticity. While addressing the root cause is crucial, this herbal remedy offers quick relief. The combined properties of these herbs help reduce the appearance of veins, ease bruising, and alleviate muscle pain.😮‍💨 Preparing this herbal infusion is straightforward, though it requires a few days to fully extract the beneficial compounds. Stored in a cool place, it maintains its efficacy for about 3-4 months. Remember, this remedy should only be used externally, massaging it into sore, swollen areas‼️ It’s a valuable addition to your herbal medicine toolkit for fast relief and ongoing support.✨
0:25

Easy kitchen remedy for varicose veins! 🌿 Here’s a simple yet effective home remedy for spider veins, varicose veins, bruises, and muscle and joint pain, using just three common kitchen ingredients: rosemary, cloves, and bay leaves. 🌿 This herbal oil infusion is a time-tested natural healing solution. 👉🏻Rosemary is known for its anti-inflammatory and circulatory benefits, helping to reduce swelling and improve blood flow. 👉🏻Cloves contain eugenol, which has potent analgesic and anti-inflammatory properties, making it excellent for relieving pain and discomfort. 👉🏻Bay leaves are rich in antioxidants and can help enhance vascular health by reducing inflammation and improving circulation. Varicose veins, or enlarged veins, can cause discomfort and reduced vascular elasticity. While addressing the root cause is crucial, this herbal remedy offers quick relief. The combined properties of these herbs help reduce the appearance of veins, ease bruising, and alleviate muscle pain.😮‍💨 Preparing this herbal infusion is straightforward, though it requires a few days to fully extract the beneficial compounds. Stored in a cool place, it maintains its efficacy for about 3-4 months. Remember, this remedy should only be used externally, massaging it into sore, swollen areas‼️ It’s a valuable addition to your herbal medicine toolkit for fast relief and ongoing support.✨

Barbara Oneill

181,780 görüntüleme • 1 yıl önce

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.
1:26

Do you need to train heavy to build muscle? 💪 For years the mantra was you need to go heavy to build muscle. Or you needed to go heavy to stimulate large type II fast twitch fibers but go light for more reps to stimulate smaller type I fibers. But new research has challenged that dogma. Several meta-analysis have shown similar muscle growth with low loads vs high loads when set number is matched & proximity to failure is similar (PMIDs: 28834797, 35015560, 33312275, & 33433148). While muscle hypertrophy was not different between high and low load training, strength increased significantly more with high load training in all these meta-analysis As far as targeting fiber types, it becomes kind of irrelevant when you take an exercise close to failure because fiber types tend to be recruited in order from smallest to largest. So with high load training, small & large fibers get recruited quickly but you don’t do many reps. With low load training, you initially recruit smaller fibers but as the muscle fatigues it is forced to recruit the larger fibers as the exercise is taken close to failure. The net effect is that taking sets close to failure with high or low loads produces a lot of muscle activation and similar hypetrophy The take home is, do what you enjoy if muscle growth is the goal. Just make sure you train HARD & go close to failure (within a few reps) & do enough total sets. But if strength is a priority you’ll need to train heavy & be careful going to failure as it can impair strength gains From my first conversation with Andrew D. Huberman, Ph.D.

Layne Norton, PhD

53,287 görüntüleme • 1 yıl önce

If you want to start building muscle, start doing this today. Most people finish a workout and either eat nothing or grab something processed, but what you put in your body in that post-workout window matters more than most people realize. After I train, I make this bowl: ✅ Organic berries ✅ Raw whole fat Greek yogurt ✅ A little raw honey ✅ Almond butter made from skinned raw almonds ✅ Scoop of vanilla amino acids stirred right in Here's why the aminos matter... when you train, you break muscle down. Amino acids are what your body uses to rebuild it. Getting them in quickly after a workout means less soreness, faster recovery, and actual muscle growth over time. This isn't complicated. It's just real food doing what real food is supposed to do.
1:02

If you want to start building muscle, start doing this today. Most people finish a workout and either eat nothing or grab something processed, but what you put in your body in that post-workout window matters more than most people realize. After I train, I make this bowl: ✅ Organic berries ✅ Raw whole fat Greek yogurt ✅ A little raw honey ✅ Almond butter made from skinned raw almonds ✅ Scoop of vanilla amino acids stirred right in Here's why the aminos matter... when you train, you break muscle down. Amino acids are what your body uses to rebuild it. Getting them in quickly after a workout means less soreness, faster recovery, and actual muscle growth over time. This isn't complicated. It's just real food doing what real food is supposed to do.

Gary Brecka

55,010 görüntüleme • 3 ay önce

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .
0:46

Bench pressing 120 kg for 2 reps with the help of a spotter. Checking your PR is a great self-check of the current progress, be it strength or hypertrophy because in the both the scenarios you see an increasing trend in your 1 RM lift. But checking them too frequently in hypertrophy isnt a good idea as it decreases your workout volume as well as it creates too much fatigue and strain on joint health. You should check it once in 4 to 6 weeks or take the help of 1 RM calculator with your AMRAP set. This also gives an approx 1 RM without even doing it .

Kamal Saini

31,655 görüntüleme • 8 ay önce

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:
1:26

On average, most people lose 1% of their muscle mass per year and 3% of their strength per year after age 50. It's even worse if you're inactive—strength drops by 4% annually in people who don't engage in resistance exercise! Strength training and a high protein intake can slow or mitigate age-related declines in muscle, and this is important. More muscle enhances metabolism, improves insulin sensitivity, and protects against diabetes. But muscle also safeguards against falls and fractures, which can be a literal death sentence for older adults— up to 58% of older adults who experience a hip fracture die within 12 months of the injury. The evidence is clear: more muscle lowers mortality risk, while less muscle and a higher fat mass increases it. And while resistance exercise is the most important factor for building and maintaining muscle, optimizing protein intake is a proven strategy to increase healthspan at every age. Discover the optimal protein intake tailored to your age, physical activity, and goals in my new episode, The Science of Protein (Episode 97), now available on all major platforms. Watch now:

Dr. Rhonda Patrick

124,040 görüntüleme • 1 yıl önce

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.
0:20

Short rest periods exist to make training feel harder, not to make it more effective. Problem: Resting 60-90 seconds keeps your heart rate elevated, makes you sweaty, creates a burning sensation, feels like you're "working hard." None of this stimulates muscle growth. Your muscles respond to mechanical tension, not cardiovascular fatigue. Short rest periods reduce the weight you can use on subsequent sets, compromise form, and limit your ability to reach mechanical failure in the target muscle. You're training your conditioning while sacrificing the actual growth stimulus. Solution: Rest 3-5 minutes between sets. Recover sufficiently to generate maximum force output. Lift the heaviest weight possible for your target reps. Take the set close to mechanical failure with proper technique. This is hypertrophy training, not cardio. The goal is mechanical tension, not elevated heart rate. If you're resting 60 seconds and breathing heavily, you're doing conditioning work disguised as strength training. Rest properly. Lift properly. Grow.

Sama Hoole

78,684 görüntüleme • 6 ay önce