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Behaviors Resistance Training
“there's good data out there that shows, you know, females can increase their anabolic environment, their internal anabolic milieu using resistance training as a stimulus. And then they get the consequent muscle tissue growth, you know, whether it's tendon, ligament, adaptations, you know, the beneficial consequences of resistance training”
In this episode 16 protocols
▶ 1:57 Resistance Training Behaviors “there's good data out there that shows, you know, females can increase their anabolic environment, their internal anabolic milieu using resistance training as a stimulus. And then they get the consequent muscle tissue growth, you know, whether it's tendon, ligament, adaptations, you know, the beneficial consequences of resistance training” ▷ 15:33 Deliberate Cold Exposure Behaviors “And cold, I've heard, can actually prevent some of the beneficial effects of training. ... Yeah, there's some pretty robust data out there now showing that it definitely has an influence on performance variables like strength and power in particular, but absolutely in terms of muscle hypertrophy.” ▷ 16:23 Ice Bath Tools “But it's probably not the most beneficial approach to use an ice bath in that scenario because you're dampening, you're dulling the mTOR pathway and the hypertrophic signaling pathway.” ▷ 20:48 Short High-Quality Skill Sessions Behaviors “It is about rehearsal of accurate movement, accurate movement mechanics. ... The best coaches understand that. It's shorter sessions that are very high quality” ▷ 22:37 Targeted Carbohydrate Fueling Around Training and Learning Diet “there's the fueling of the brain. There's the carbohydrate fueling exercise that actually the strategy around how you fuel for learning and fuel for physical training is actually pretty similar. Glucose. Yeah, it's glucose. It's sugar at the end of the day, right?” ▷ 23:11 Use Carbohydrates at High Intensities Diet “we rarely advocate a high-performance athlete in a high-intensity intermittent sport like MMA being totally ketogenic. Because at the end of the day, some of those high intensity efforts usually require, you know, carbohydrate fueling” ▷ 24:21 Ketogenic or Lower-Carbohydrate Diet Outside High-Intensity Training Diet “if it's a general population, then yes, I think there's a place to argue that actually being on a ketogenic diet at times ... is beneficial because I think it's going to lead to better metabolic management and metabolic efficiency.” ▷ 24:21 Ketogenic Diet Cycling Behaviors “if it's a general population, then yes, I think there's a place to argue that actually being on a ketogenic diet at times and maybe it's a cycling exercise, maybe not, I don't mean cycling a bike, I mean cycling ketosis is beneficial because I think it's going to lead to better metabolic management and metabolic efficiency.” ▷ 24:43 Use Fats at Low Intensities Diet “Those lower intensities where we should be fueling our metabolism with lipids and fats.” ▷ 24:50 Reduce Processed Foods Diet “Clearly, the Western diet and the modern day diet is heavily driven by processed foods and carbohydrates that people become predisposed to utilization of that fuel source above lipid use” ▷ 26:08 Lower Carbohydrates to Improve Fat Use Diet “The way I understand metabolic efficiency is that you teach the body to use fats by maybe doing long, long bouts of cardio, maybe lowering carbohydrates a bit.” ▷ 26:08 Long Low-Intensity Cardio for Fat Utilization Behaviors “The way I understand metabolic efficiency is that you teach the body to use fats by maybe doing long, long bouts of cardio, maybe lowering carbohydrates a bit.” ▷ 29:11 Match Diet to Training Phase Behaviors “at the end of the day, you're consciously understanding what the exposure to physical exertion is, and you're flexing your diet accordingly.” ▷ 29:51 Heat Acclimation Behaviors “So we normally start with about 15 minutes of exposure. Now, if someone's really lacking acclimation to heat, you know, you can do that in three, five minute efforts. ... And we try to work up to 30 to 40 minutes to 45 minutes in the sauna continuous” ▷ 29:51 Sauna Tools “So we normally start with about 15 minutes of exposure. ... This is a hot sauna. Yeah, hot sauna. ... 200 degrees or something Correct Yeah 200 Fahrenheit yes And we try to work up to 30 to 40 minutes to 45 minutes in the sauna continuous” ▷ 32:52 Run an Intervention for About 3 Months Behaviors “For 99% of things that change within the body that physiologically adapt to a training stimulus or an overload stimulus, you're going to start to see either regression or progression, beneficial or detrimental effects within three months.”