High Intensity Health with Mike Mutzel, MS
Health & Fitness:Nutrition
A new review paper highlights science-based exercise tips for building muscle and strength over 40 with limited time.
Sponsored:
Support your Workout Sessions and Healthy Hydration with this Creatine Electrolyte Combo by MYOXCIENCE: bit.ly/electrolyte-stix
Save 12% with code podcast at checkout
Links to Research: https://bit.ly/3QG0soi
Studies Mentioned:
Iversen, V. M., Norum, M., Schoenfeld, B. J. & Fimland, M. S. No Time to Lift? Designing Time-Efficient Training Programs for Strength and Hypertrophy: A Narrative Review. Sports Med. 51, 2079–2095 (2021).
Time Stamps:
00:00 Muscle is important for metabolic health, burning fat, improving resting energy expenditure, and helping with aging and longevity.
00:35 Recommend: minimum of 4 weekly sets of 6 – 15 reps per major muscle group.
01:40 Super sets, drop sets, and rest pause training can cut your time.
02:13 Do exercise specific warmup to prime your muscles.
04:00 For hypertrophy, focus on lower rep ranges.
05:00 Perform at least 1 lower body exercise, one pulling, and one pushing exercise for the upper body.
07:50 Compound movements incorporate 2 or more joints during exercise.
08:20 Train multi-joint exercises.
08:45 Training volume is more important than frequency.
10:10 Training for speed may boost strength gains.
Hidden Health Dangers of Seed Oils Exposed
Media Claims Protein 'Damages Your Arteries' Here’s The Study Facts
Meat Doesn't Clog Your Arteries: THESE Foods Do (27 Year Study)
Heart Surgeon: Spike in Heart Deaths, Tips to Reverse Arterial Plaque
Big Sugar Paid Harvard Experts to Distort Science, Blame Fat and Cholesterol
Debunking The Fiber Myth: Constipation, Bloating + More
Foods That Age You Faster: These Eating Patterns Accelerate Aging
Lower Cholesterol, Higher Odds of Death New Studies Find
Canola Oil is Repurposed Motor Oil NOT a Food for Humans
25 vs 100 Grams of Protein Post-Workout for Muscle Gains: New Study Breakdown
The Truth About Seed Oils: Industrial Waste Product Now In Your Food
Family Meals Keep Belly Fat Off: The Power of Unplugging During Mealtime w/ Shawn Stevenson
Vegan VS Omnivore Twin Study: Stanford Nutrition Expert Paid by Fake Meat Company
Dementia is Diabetes of the Brain: Metabolic Health and Cognitive Decline
Build Muscle to Burn Fat After 40 w/ Coach Erika Gasztonyi
Saturated Fat is Not Bad for Your Heart, Dietary Guidelines Are Bogus
Muscle Toning is a Myth: Train Like This to Build Muscle & Burn Fat w/ Tara Garrison
Vitamins D & K Plus Nasal Breathing to Change Your Sleep, Airway Health and More | Joel Gould, DDS
LIVE: 'Red Meat Causes Diabetes' Harvard Scientists Claim: Flawed Study Breakdown
Foods That Fix Mental Health Issues Like Depression, Anxiety with Michelle Hurn RD LD
Create your
podcast in
minutes
It is Free
Practically Healthy by Dr. Melina
ZOE Science & Nutrition
Intermittent Fasting Stories
LONGEVITY with Nathalie Niddam
Rooted in Wellness with Mona Sharma