Strength

What's the best way to speed up metabolism?

Unlock Your Metabolism: The Key Trio for Boosting Energy

All right, key three in this order, sleep, making sure you have more than 7 and 1/2 to 8 and 1/2 hours sleep if that's the magic number for you. Two, nutrition, make sure that you have a good balance of nutrients in your body, making sure you get some sunlight first thing in the morning around between 10:00 and 12:00, shirt off for as much skin exposed, sunglasses or eyeglasses off, absorb that vitamin D for a period of about 15 minutes, take your shoes off, walk on the earth. So by doing those things that'll just boost your energy, make you want to do more activity because that's the third one, do more physical activity.

Get 7-8 hours of sleep, eat a balanced diet and get 15 minutes of sun exposure every day. Increase physical activity for more energy.

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To speed up metabolism, there are three key factors to focus on. First, prioritize getting enough sleep. Aim for 7 and 1/2 to 8 and 1/2 hours of sleep each night, as this is the recommended range for most individuals.

Second, pay attention to your nutrition. Ensure that your body receives a good balance of nutrients. Additionally, try to get some sunlight exposure in the morning, ideally between 10:00 and 12:00. Take off your shirt to expose as much skin as possible, and remove sunglasses or eyeglasses to absorb vitamin D for about 15 minutes. You can also benefit from walking barefoot on the earth, connecting with nature.

By following these practices, you can boost your energy levels and feel more motivated to engage in physical activity, which is the third key factor. Increasing your physical activity will further support a faster metabolism.

What is the most fascinating topic in your field right now?

Revolutionizing Fitness: The Fascinating Concept of Micro Dosing Exercise

Hi Sam. One of the most fascinating topics in my field right now is the concept of micro dosing and not micro dosing marijuana or of psilocybin, but it's the micro dosing of exercise. And so, I started a company in Canada with my good friend, Dan Tatton around. This whole concept. This is about nine years ago about this whole concept of us doing shorter bouts of activity, more frequently throughout the day as opposed to one macro dose, you know, maybe 40. Over 60 minutes once a day. And so what we're starting to study now is the effect that that has on cardiorespiratory Fitness. So we've partnered with our good friends over at the University of British Columbia, dr. Jonathan little and at the University of McMaster dr. Martin Kabbalah. And we're actually studying right now the effect of these micro doses of activity, very short, 60 seconds of activity frequently throughout the throughout the day and the effect that it might have on cardiorespiratory Fitness as as a means to risk reduce for cancer. So we're studying that as we speak we're just getting the the program all together and and getting all the tech ready to go. And we're going to test that out with some folks here in Canada. So it's a real exciting time for me and for my teammates and for our researchers and we hope to give you some really cool information about it here by the end of the year. So look it up. I'll put the link below for our company and so you can see a little bit about what we're doing with seven movements.

I'm studying the effect of micro dosing exercise, which is doing shorter bouts of activity more frequently throughout the day, on cardiorespiratory Fitness. We are partnering with researchers from the University of British Columbia and McMaster University to test this concept and hope to have results by the end of the year.

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One of the most fascinating topics in my field right now is the concept of microdosing exercise. This involves engaging in shorter bouts of activity more frequently throughout the day, rather than one longer session. I started a company in Canada with my friend, Dan Tatton, around this idea about nine years ago.

Currently, we are studying the effects of these microdoses of activity on cardiorespiratory fitness, specifically as a means to reduce the risk of cancer. We have partnered with researchers at the University of British Columbia and the University of McMaster to conduct this study. We are in the process of putting the program together and preparing the necessary technology. Soon, we will be testing this approach with individuals in Canada.

It's an exciting time for me, my teammates, and our researchers. We hope to gather valuable information and share it by the end of the year. If you're interested, I will provide a link below for more information about our company, Seven Movements. Stay tuned for updates on this intriguing topic!

Do you recommend using a massage gun before or after working out?

Unlock Optimal Performance: Massage Gun Benefits Before, During, and After Your Workout

Hey, Melanie. The purpose of the massage gun is really just to drive circulation to the body. So should you use it before you work out? Absolutely. Should use it after workout? Absolutely. Can you use it during a workout? Absolutely. So I just finished a leg workout, and I found that I was getting a little sticky with some of the squats that I was doing. So what I did is I brought up the massage gun, worked on the lateral side of the quad, because that's where it felt it was sticky all around my knee, and my knee wasn't feeling so great. And lo and behold, just by driving a little bit of fluid into that area made it feel better in those sliding surfaces of tissue. It's kind of like-- just kind of released a little bit and made it easier for me to squat. My body was able to mitigate that force as I descended into the squat, and I didn't get any pain. So use the massage gun to help drive fluids through the body, get the tissues a little bit less viscous, and allow us to be able to move a little bit better. Use it after you workout to help drive some circulation back to the lymph nodes, so we can stimulate the lymphatic system and pull some waste products out of the body to enhance your recovery and during-- use it if you find any little sticky bits that are kind of getting in your way.

The massage gun can be used before, during, and after a workout to drive circulation in the body, reduce stickiness of tissue, and improve recovery.

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The massage gun can be used both before and after working out, as well as during a workout if needed. Its main purpose is to promote circulation in the body.

Using the massage gun before a workout can help prepare the muscles and tissues for exercise. It can be beneficial in loosening up any areas that feel sticky or tight, allowing for better movement and reducing the risk of injury. For example, if you notice stiffness in your quad muscles before a leg workout, using the massage gun on the lateral side of the quad can help release tension and improve mobility.

After a workout, the massage gun can be used to drive circulation back to the lymph nodes, stimulating the lymphatic system and aiding in the removal of waste products from the body. This can enhance recovery and reduce muscle soreness.

During a workout, if you come across any areas that feel sticky or are causing discomfort, using the massage gun can help alleviate the issue. By promoting fluid movement in the tissues, it can improve your ability to perform exercises without pain or restriction.

In summary, the massage gun can be used before, after, and even during a workout to drive circulation, improve tissue mobility, and enhance recovery.

Indulging in Unhealthy Pleasure: Belgian Beer

Hi, I guess from a perspective standpoint, if a habit is unhealthy, it's affecting your performance. But if you truly enjoy that habit, is it really that unhealthy? This is mine, Belgian beer.

It depends on how much you are drinking and how it is affecting your performance. If it is not impacting your performance or health negatively, then it may not be considered unhealthy.

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From a perspective standpoint, if a habit is considered unhealthy, it typically has a negative impact on one's performance. However, if you genuinely enjoy that habit, can it truly be labeled as unhealthy? In my case, my most unhealthy habit would be indulging in Belgian beer.

Any tips on how to decrease body fat percentage and increase muscle mass at the same time?

Maximize Results: High Intensity Interval Training for Fat Loss & Muscle Gain!

Well, one tip on how to decrease body fat percentage and increase muscle mass at the same time as doing high intensity interval training. So that is essentially we're going to lift weights or do cardiovascular exercise, that's going to increase your heart rate beyond your anaerobic threshold. So you're an aerobic threshold is about the point where you start feeling, like you're breathing, really, really hard. And your body is starting to accumulate lactate, you're starting to fatigue and you're having a hard time getting more exercise done. So once you That anaerobic threshold and go beyond that. We call that high intensity training. The interval part is making sure that you get full recovery. So we get a couple benefits one as your heart rates, coming back down and going into recovery, we are reconstituting the fuels that you need to be able to do work in your next consecutive sets but you're also getting some aerobic it affect. So as the heart rate goes down, you're going to be burning fats for fuel. So, by doing a large number of volume of sets anywhere for depending on your Cassidy anywhere from 12 to 25 or 26 sets of resistance training or activity. That gets you to come up, come down, come up, come down. That's a really effective way of both decrease in body fat percentage and increase in muscle mass. So there's a little more Nuance to that lots of different programming things that we need to talk about in terms of how to prescribe high-intensity interval training but that's a really great method to get what you're looking for.

High intensity interval training is a great way to decrease body fat percentage and increase muscle mass. It involves doing sets of resistance training or activity that gets your heart rate up beyond your anaerobic threshold, then allowing for full recovery between sets. This allows for reconstitution of fuels and burning of fat during the recovery period.

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One tip to decrease body fat percentage and increase muscle mass simultaneously is to incorporate high-intensity interval training (HIIT). This involves engaging in weightlifting or cardiovascular exercises that push your heart rate beyond the anaerobic threshold. This threshold is where you start feeling intense breathlessness and fatigue.

During HIIT, it's important to ensure full recovery between intervals. This allows your heart rate to come down and replenishes the necessary fuel for your next sets. Additionally, as your heart rate decreases during recovery, your body will burn fat for fuel, contributing to decreased body fat percentage.

To achieve this, aim for a high volume of sets, typically ranging from 12 to 25 or 26, depending on your capacity. This pattern of going up and down in intensity is an effective method for both reducing body fat and increasing muscle mass.

It's worth noting that there are various programming considerations and nuances to prescribing high-intensity interval training. Consulting with a professional can help tailor the approach to your specific goals and needs.

Is it possible to increase strength/mass ratio without gaining excessive weight?

Build Strength Without Bulking: Maximize Strength to Mass Ratio

Hi Fletcher. Here's your question is it possible to increase strength to mass ratio without gaining excessive weight? Absolutely. You can definitely do that. Listen, if you're going to be training to try to gain weight and your training, more of a hypertrophy style of training program, that requires you to have an excessive amount of calories in your diet in order to make that happen. So not only do you have to train really hard, but you also have to eat quite a bit. So, Orders for me to gain excessive weight. I've got a lift lots of weights and I have to do it quite frequently with high volumes and I have to eat quite a bit of food. Here's the deal. If you keep your calories the same and you train for strength endurance and you do relative strength training and you continue with your sport, you will probably improve your strength to mass ratio without excessively gaining weight. Hope that answered your question if you have a more clarifying question. Please drop it below in the discussion.

You can increase your strength to mass ratio without gaining excessive weight by focusing on strength endurance and relative strength training rather than hypertrophy style training.

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Yes, it is possible to increase strength-to-mass ratio without gaining excessive weight. If you train for strength endurance and focus on relative strength training while keeping your calorie intake the same, you can improve your strength without adding excessive weight. This approach allows you to prioritize strength gains without the need for a high-calorie diet typically associated with hypertrophy training. By maintaining your current calorie intake and focusing on specific training techniques, you can achieve an improved strength-to-mass ratio. If you have any further questions or need clarification, feel free to ask.

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John Sinclair is an experienced sport and training management professional with a bachelors degree in physical education and sport performance, 15 certifications, and 20+ years of coaching experience. He has authored articles, created a programming algorithm, and is a programming consultant. His other achievements include inventing, being a master coach and educator for 7 different companies in the fitness industry, competing and training in 11 different sports, and coaching amateur hockey and baseball. 

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