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This is a great training style for not only building strength but maintaining it while dropping fat. You'll pick 2 antagonistic exercises (in this case, trap bar deadlifts and barbell bench press). You'll be working this for a 15 minute block of time, alternating single reps of each exercise. Start with just 10 seconds rest in between exercises, which is basically just enough time to switch exercises. When you get to the point where it would be very tough to get a rep (near failure), you will then increase rest to 20 seconds between exercises. This will allow you to keep working with the same weight throughout the time block. You'll go to 30 seconds from there (if you have to increase again) then 40 seconds, etc. Using antagonistic exercises not only helps keeps the target muscles fresher, it can actually boost strength in the exercise you're actually doing by about 5%. This means you'll be able to stay at that weight/rest longer and you'll be stronger with it while doing it, than you normally would be. In addition, because of the high volume, it's excellent metabolic training for fat loss as well. Discover Arnold's "squatting in the woods" trick for monster thighs... (best squat workout you'll ever do) https://www.fitstep.com/2/time-volume-training/landers/countdown-tvt-squats.htm -------------------------------------------------------------------------- Subscribe to my YouTube channel and Facebook page for more unique exercises and unconventional training methods: YouTube Channel ► http://www.youtube.com/subscription_center?add_user=nilssonnick Facebook ► http://www.facebook.com/nicknilssonmadscientist Instagram ► https://www.instagram.com/nicknilsson1/
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--------------------------------------Key Takeaways----------------------------------
0:00 Intro
2:17 History of Fasting: Fasting has been done since the dawn of humanity. Religions prescribe periods of fasting. Ancient Greeks did it for mental clarity. In the last 50 years there has been a strong move against fasting.
3:06 Nothing Wrong with Fasting: Dr. Fung investigated fasting and found that fasting had a great many benefits. Periodic fasting allows your body to burn off fat. Dr. Fung uses it with all of his overweight patients. Blood sugar medications need to be monitored closely once implementing fasting, or blood sugar could go too low.05:25 Hypoglycemia: If you are taking blood sugar meds, you may become hypoglycemic.
9:42 Muscle Loss and Fasting: Starvation mode and muscle loss are two of the many myths. Hypoglycemia is not a big concern unless you are taking blood sugar meds. As you fast, you will consume glycogen.
16:53 Hormones of Fasting: Fasting increases growth hormone. It increases noradrenaline. These are counter regulatory hormones, which counter the effect of insulin. Insulin lowers blood glucose.
22:04 Three Day a Week Fast: Dr. Fung does 24 hour fasts.
26:32 Anti-Aging Benefits: Skin is protein, so skin may alter with intermittent fasting. During the process of fasting, you get rid of old cells as part of renovation.
28:44 Autophagy: mTOR is a major regulator of autophagy. Protein turns off autophagy. mTOR is a nutrient sensor, sensing protein.
33:37 Salt and Fasting: One reason why Dr. Fung’s patients use bone broth during a fast is for salt intake.
35:49 Kidney Function:
37:07 Hormone Impacts: The main hormone affected by fasting is insulin.
42:17 Cortisol and Fasting: Cortisol does rise with fasting. It is part of the counter regulatory hormones.
43:14 Noradrenaline & Fasting
48:09 Calories: Calories have nothing to do with weight loss. Fasting is about changing your hormones.
49:50 Nutrient Changes in the 1950s: There was little obesity. People ate cookies, white bread and ice cream. You ate within a 10 hour window.
54:51 Bullet Proof Coffee/Fat Fasting: Many of the benefits of fasting come from reducing insulin. Pure fat has almost no insulin effect.
56:26 Ketogenic Diet: Intermittent fasting and ketogenic diet are along the same spectrum, close cousins. The ultra-low carb ketogenic diet lowers insulin. Low carb diet delivers 71% of the insulin lowering of fasting.
1:00:39 Dr. Fung’s Morning Routine:
1:03:45 Dr. Fung’s Favorite Nutrient:
1:07:54 Dr. Fung’s Elevator Pitch: We need to teach people about the therapeutic value of fasting. It has the potential to change the entire health system of the world. Most of what we do is treat diabetes, high blood pressure and all of the downstream issues. All of this can be taken care of for free. We need to spread the knowledge of how to do it.
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