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.
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
Prioritize Protein OR You'll Overeat Junk Food (SCIENCE)
Why I Stopped Extended Fasting: A Muscle Centric Approach to Fasting and Metabolic Health
Bloodwork of Centenarians VS Non-Centenarians Revealed: 3 Blood Tests to Focus On
Cancer Spikes 79% in Young Adults, Is this to Blame?
Protein: How Much, Timing Around Exercise + Why You Need MORE as You Age
Create your
podcast in
minutes
It is Free
Good Mood Revolution
Practically Healthy by Dr. Melina
ZOE Science & Nutrition
Intermittent Fasting Stories
Health Hacks with Mark Hyman, M.D.
Skinquiries