Complete Health: Tips For The Perfect Meal Plan, Training & More Motivation & Improved Performance | Felix Harder | Skillshare

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Complete Health: Tips For The Perfect Meal Plan, Training & More Motivation & Improved Performance

teacher avatar Felix Harder, Fitness Coach & Amazon Best-Selling Author

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Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Watch this class and thousands more

Get unlimited access to every class
Taught by industry leaders & working professionals
Topics include illustration, design, photography, and more

Lessons in This Class

22 Lessons (1h 39m)
    • 1. Complete health promo

    • 2. Introduction

    • 3. What should you train on your first day at the gym

    • 4. Muscle hypertrophy - how muscle really grow

    • 5. How to get motivated for your workouts

    • 6. The 4 best lifts to build muscle as a beginner

    • 7. What's the most important macronutrient in your meal plan

    • 8. Cardio vs strength training - which is better

    • 9. Do you need intra Workout Carbs

    • 10. How to use fat strategically in your meal plan

    • 11. What should you eat before bed to build muscle

    • 12. What is low carb and how does it work

    • 13. How to plan your meals without feeling hungry

    • 14. How to build a healthy relationship with food

    • 15. How to avoid holiday fat gain

    • 16. Is eating before bed bad

    • 17. What is nutrient density

    • 18. Is brown sugar better than white sugar?

    • 19. How food labels lie to you

    • 20. Do negative calorie foods exist

    • 21. Fresh vs frozen food

    • 22. Are microwaves harmful

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About This Class

Learn How To Boost Your Health With The Right Meal Plan, Training And Motivation - Everything In 1 Course

Hi, I'm Felix Harder health coach and amazon best selling author. My Complete Health Course is designed for anyone who wants to boost their health, no matter if you're a beginner, athlete or simply want to live a healthier life.

This course is not some random program that makes outrageous promises and keeps none. Instead I will teach you everything you need to know about the three most important aspects of healthy living: the right meal plan, the right training and the right mindset.

Unfortunately, the internet is full of false gurus that sell you all kinds of workouts plans and gimmicks that are overpriced and don't work. This is why I wanted to create an video course that not only debunks the most commonfitness myths but also teaches everything you need to know to reach your goals, be it to get fit, build muscle or simply live a healthier life. 

Here Is What's Inside The Program:

The Right Meal Plan For Health

  • How to build a healthy relationship with food¬†

  • What the most important aspects of your meal plan are¬†

  • How to avoid fat¬†gain over the holidays¬†

  • How to read a food¬†label correctly

The Right Workout For Health

  • How to use scientifically proven strategies to motivate yourself to train¬†more

  • How you should train on your first day at the gym, to avoid the most common beginner mistakes¬†

  • Cardio vs. strength¬†training: which is better?¬†

  • How to measure your heart rate during your workout¬†

  • The right type of training¬†for a stronger heart and stronger bones

The Right Mindset & Motivation:

  • How To Master Willpower

  • The Role Of Stress In Motivation

  • How To Set SMART Goals

  • 5 Steps To Endless Motivation & A Strong Mindset¬†

  • How To Visualize Your Ideal Body For More¬†Motivation

Complete Health will give you the best possible start for a healthier and fitter you!

So If You Want To Boost Your Health, Feel More Energized And Live A Healthier Life, This Is The Right Course For You

Learn how to boost your health, build more muscle and improve your meal plan

Meet Your Teacher

Teacher Profile Image

Felix Harder

Fitness Coach & Amazon Best-Selling Author



I’m a state certified nutritionist and fitness coach. Over the years I've worked with 20,000 students from all over the world.

My expertise includes science-based health & fitness advice in the following areas:

- Fat Loss
- Muscle Growth
- Meal Planning
- Gym Workouts
- Healthy Living
- Bodybuilding

Fitness doesn't have to be difficult!

What you need are the right workouts and a few simple - but crucial - tips on the right exercises, technique and nutrition. That's what I teach in my courses, on my blog and in my books.

Want To Reach Out?

Send me an email to [email protected]

See full profile

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1. Complete health promo: a happy body and a healthy mind are probably the two most important things in life. Unfortunately, most people take their health for granted and only do something when it's already declined . But even if you already decided to improve your health and fitness, there's so much contradictory information out there that you're probably wondering where to start. That's why I created this course to show you how you can boost your health through proven strategies that are based on actual science and research. For example, most people need help setting up their diet and are confused by all the hundreds of different fad diets out there. I will put an end to this confusion and explain what a healthy diet really looks like. You will also learn how to create a better relationship with food and how to read nutrition labels correctly. Common questions. We will answer our Why does every fitness guru recommend a different diet and which one is right for you? What are the most important aspect of a good meal plan? How do you lose weight without feeling hungry all the time? And what are the biggest tiebreaker foods you should avoid off course, being healthy also means staying in shape. So part of the course focuses on exercises and how you trained as a beginner. I will show you how you scientifically proven strategies to motivate yourself to exercise more how you should train on your first day at the gym to avoid the most common beginner mistakes. Cardio versus weight training, which is better for weight loss, how to measure your heart rate during your workout and the right type of exercise for a stronger heart and stronger boats to finish the course. I also included lessons on building the right mindset that will carry you through the ups and downs off your journey while constantly providing motivation to go. This part can literally be life changing, but it's usually for gotten in most problems from my experience to see lasting results, you need to know how your mind and body work and what strategies will help you reach your goals. This is what this program focuses on. No gimmicks but actual science based advice that is proven to work. I want to thank you for changing on my course, and if you liked it so far, be sure to read the description for more details. And what's the preview clips 2. Introduction: hi and welcome to the course. In this introduction, I want to give you a short overview of what you will learn throughout the program. You see, this is not your typical course on health and dieting. As you probably know, health. It's a huge subject. And there are hundreds, if not thousands, of books, courses and gurus out there promising to help you become healthier, whose weight and feel more energized. Unfortunately, you probably also know from experience that most of them never deliver on the promises and aren't worth their price tag. This course is not like that. Instead of selling you some fed diet or telling you to eat this, and not that we will go over the science behind being healthy and feeling great. The course is divided into three main parts, each dedicated to one of the three main pillars of health. Your diet, your exercise and your mindset. The first part will talk about the fundamentals of healthy diet. I will teach you what the simplest weight loss diet looks like. That always works. How to build a healthy relationship with food, what the most important aspect of your meal plan are, and I will also answer common questions like how to avoid weight gain over the holidays or how to read a nutrition label correctly. At the end, you will have a complete picture of what the perfect healthy diet should look like. The second part is dedicated to everything related toe workouts and exercise. Here I will show you exactly what makes up a complete workout plan, including cardio and resistance training. We will go into quite a bit of detail in this section, and things you will learn include how to use scientifically proven strategies to motivate yourself to exercise more. How you should train on your first day at the gym to avoid the most common beginner mistakes. Cardio versus weight training, which is better for weight loss, how to measure your heart rate, doing your workout and the right types of exercise for a stronger heart and stronger boats . Part three is all about the right mindset. Having a strong line said is super important for your mental health and will directly translate to your fitness. This part can literally be life changing. The true battles we face in life are always against ourselves and not against others, and If you know how your mind and therefore your body works, you can achieve a lot. So in this section we will cover things like how to master willpower. Five steps to long term improvements in your mindset, how to set smart goals, how to track your progress correctly and how to use visualization techniques for more motivation. As you can see, we have a lot to cover, so let's get started. 3. What should you train on your first day at the gym: If you have just signed up for a gym membership but never actually trained in one, you might be a little nervous about your first day there. You're probably wondering what all these machines and exercises are actually for and whether you really need them. And there's all the gym lingo to that you might not be familiar with, like wraps, sets, pull ups, pull downs or sideburns. I admit it can get a bit confusing in the beginning, but the good news is that you will quickly get the hang of it. And if you watch this video till the end, you will know exactly what to train. On your first day at the gym, we will talk about what the best workout for beginners should look like and what the best exercises are. I will also explain the most important terms and give you a workout plan that you can follow right away. If this sounds good to you, let's get started. So the first important step and figuring out how to train on your first day at the gym is to set clear goals. With so many workout plans out there, you have to have a clear goal in mind to choose the right one. For this video, I will assume that your primary goal is to build muscle and maybe lose fat. Basically, you want to look and feel better. That's what most people are interested in and what brought me to the gym on my first day. So I will not talk about cardio and also not about your diet, because they are explained in other videos and wouldn't make this one too long. Assuming you want to build muscle and maybe get rid of some extra fit, you will need a workout plan that helps you achieve these goals and one that is made especially for beginners. This is important because you will find thousands of workout programs online and most of pretty horrible, to be honest. For example, if you ever bought a bodybuilding magazine, the sample workouts they sell are usually made for actual bodybuilders and include way too much volume and way too many isolation exercises. I'll explain what these terms mean in a minute. Don't worry. Such workouts sometimes last for hours and would wear out any beginner in a few days instead, as beginner, what you want to do is a full body workout that is built around the most effective exercises. And around 60 to 90 minutes long. Before I go over, what's such a workout would look like. I need to explain a few terms just so you know what I'm talking about. First there two basic types of exercises. Compound and isolation exercises. Compound exercises. Utilize multiple joints where its isolation exercises use only one. For example, the bench press is a compound movement because it uses your shoulders and elbow joints. Where is the bicep? Curl is an isolation movement because you only flex at the elbow, you're a beginner. Workouts should be built around compound exercises because they target several muscle groups at once, giving you the best muscle activation measured by the time you spent working out. This makes them perfect for building strength and gaining muscle fast. Next, you should know what the terms reps and sets me. Doing one rep or repetition means during an exercise once during six reps off the bench. Pressed, for example, means going through the motion six times, so lowering the weight than pushing it back up six times it's set is a serious of reps. you do without rest. So if you do six reps at the bench press and then stop, you did one set of six reps. When you get a workout plan, you will often see the sets and reps listed as sets times reps. So four times six is the same as saying four sets of six reps. Okay, with this in mind, what should you work out look like? The biggest mistake beginners make is that they focus too much on isolation exercises and not enough on compound exercises. They think the only way to get bigger arms or a fuller chest is by hitting the muscle directly so they do a 1,000,000 bicep curls in a row. The problem with this mindset, it's simple. Muscles grow only when they need to, which happens when they're put under a lot of stress. When you go to the gym, you're trying to force a muscle to grow by overloading them. This strategy works better, the more total weight you lift and the more muscle groups you recruit during your workout. Isolation movements allow you to lift only a small portion off the way that you can move when doing heavily loaded compound exercises. That's why your workout will be built around the four most important compound lifts that squat. The bench press that that left in the overhead press. They're great because all four can be considered not only compound exercises but full body exercises. Their underlying movements mirror everyday emotions, like picking up something heavy. In the case of dead lifts and squats, pushing it away for bench press were lifting it above your head for the over at press, these movements built bigger arms and lex while strengthening your core at the same time. This means your abs and lower back get a workout too. Awesome. No, you only need a worker plan that intelligently combines thes lifts. Here's a good example that I usually recommend to beginners. As you can see, the workout plan consists of two full body workouts and includes all four lifts, along with the barbell role and the left pull down machine. At this point, you're probably wondering when exactly you should do work on one and when workout, too. This is pretty simple. Let's assume your first day at the gym is a Monday. Then your workout schedule will look something like this Basically you're trained three times a week Mondays, Wednesdays and Fridays while alternating through the workouts pretty simple right now, there are two more things we need to address weight and resting times. As for weight, I recommend you spend your first few weeks focusing on learning proper form. That means you shouldn't worry about lifting big weights during those first weeks for each exercise, use a way that is definitely a little too light and easy for you and try to get the hang of the motion. As for arresting times in between sets, I recommend 2 to 3 minutes. Most beginners will do just fine with two minutes. But once you have some experience, I want to lift heavier weights and lower rep ranges. Three minutes might be more appropriate, and that's pretty much it. Before I wrap up this video, there are two more things I want to talk about. First, what should you do after the first few weeks when you have learned good form? Pretty much only one thing. You continue toe alternate full body workout one and two, but slightly bring down the number of ribs from 8 to 10 to 6 to 8 From my experience, this is really good reference for beginners. Next, fewer reps will mean more weight, so you should strive to lift heavy ish now, no strong and heavy but enough weight that you come about 1 to 2 reps short of muscle failure on your sets. Once you have the structure set up, the only thing you need to do is keep adding weight to the bar. As a beginner, you should constantly strive to live more weight. So many beginners live the same way for weeks after weeks and wonder why they won't see any results. But remember, your body only grows muscle when it has to, so you have to create an environment that forces your muscle to grow. 4. Muscle hypertrophy - how muscle really grow: muscle growth is a fascinating subject, and chances are you want some yourself. You probably know that to get your body to build new muscle tissue, a few things need to happen. Most importantly, you need to create a stimulus, for example, through weight training. And you also need to provide your body with the right building blocks to create no tissue like calories and enough protein. But what exactly happens in your body when you have these things covered? We know from studies that skeletal muscle tissue is the most adaptable tissue in the human body. And even though we still haven't figured out every last aspect of muscle growth, it is a well researched topic that can help you improve your fitness routine. So to help you understand the whole process, we have to start with the basics. Your muscles don't actually grow during the workout. Instead, what you do is you overload them and damage the muscle fibers afterwards when you rest, your body repairs damaged muscle fibers through cellular process, called my bro. Feel your hyper trophy when infuses muscle fibers together, which in turn will not only lead to think her muscle tissue but also to more muscle fibers . With this in mind, muscle growth can actually be achieved in three different ways. First, through progressive tension overload, this is the most straightforward way. All you do is increase the tension placed on your muscle fibers over time. What this means is that to grow muscles through progressive overload, you either have to do more sense more reps or more weights and practice. Lifting heavier weights over time is usually the most common way. Next is muscle damage, which means that you actually damage muscle fibres during your training, and your body will then want to repair and adapt these damaged drivers to better deal with future damage. This muscle damage were more specifically. The release of inflammatory molecules is also what will make you feel sore after workouts and lastly, metabolic stress, which we all know as the pump. Mainly what happens is that metabolic stress causes cells around the muscles to swell, and this alone can help with muscle growth, even though it doesn't directly increase the size of the muscle cells. This last type of growth is also known as circle plastic hyper trophy. Now, off these three muscle building strategies, the most effective is progressive overload, so always make sure you increase your weights over time. Many beginners make the mistake of lifting the same amount of weight over weeks and months and then wonder why they aren't seeing any results. Of course, another vital aspect of muscle growth that I have left out so far is rest. Unless you give your body time to rest and recover. You will not only gain less muscle but also will feel burned out and get sick a lot quicker . Depending on how intense your exercise, You might need a few hours to several days to give each muscle group enough time to recover and compensate for the tissue damage caused during your training. The most important aspect of risk is always sleep. 7 to 9 hours are usually seen as ideal for most people, so make sure you don't go to bed too late every night. Besides that, there are other ways of improving your recovery from massages to medication. But these air completely different topics that beginners don't need to worry about. So to wrap up this video in order to force your body to build more muscle tissue, you first need to break it down through concentrated attention. Your body will then adept and super compensate by building stronger and more muscle tissues . There are three different mechanisms that can achieve an increase in size, either through progressive overload, muscle damage or metabolic stress. After your workout is over, you also want to make sure to give your body enough rest while providing the nutritional building blocks for new tissue. The most important nutritional building blocks are, of course, calories and protein. 5. How to get motivated for your workouts: being healthy is more than just the right diet. You also have to stay active and work out your body and exercise your hard loans and muscles. The problem is that most casual trainees struggled with finding the workout motivation to make fitness a part of their daily routine. Now, even though it is true that once you want it enough, you will find a way. For most people, this piece of advice doesn't work. Often. It's the same thing. Every year you get motivated around New Year's and sign up for a new gym membership. The first month you stay strong. But in February's you start missing workouts, and by the time march comes around, you have given up. This scenario happens all the time all around the world. So is it a blast? You don't beat yourself up too much. But to avoid the same thing from happening next year, I want to give you a few tips that will help you get motivated and keep going in the long run. In fact, there are strategies that have been proven to be most effective when seeking motivation, and I will share a few of them with you now The key is to understand the difference between motivation and consistence. Imagine a fire motivation is like the spark that ignites the fire. But consistency is the wood or gas for whatever keeps the fire burning in fitness is the same. Your motivation will get you interested in the gym where in jogging and keep you going through the first few workouts. But what will bring you long term results, This consistency and for consistency you need hats. So in the first part of this video, I will talk about a few motivation tips for short term boosts, and then I'll show you how to make fitness a habit. That way, you don't have to realize so young motivation, and the habit will get you to the gym, even on rainy days. So as for the initial motivation boost, the best options are music, friends and contracts. Let me explain them individually, using his pretty office. It's energizing effects come from the ability to engage your body's nervous system. Basically, auditory signals like sudden changes and sound or quick increases and frequency and volume forced the body to get ready for action. This is programmed into our DNA. You can take a bench is simple. Increased in the pace of music you're listening to, for example, will increase your polls and accelerate your breathing. This is a great way to get ready for exercise and to get your blood pump next. For friends, there is a saying that were the average of the seven people we most spent time? No. Well, I'm not sure if it's entirely correct. Our friends definitely influences research. Found that Jim invitations from friends were more effective than $30 promo coast from the same gym. That's because we trust our friends more than some random gym at and with the bite circle of friends will pretty much be forced to get fit and more healthy. Lastly, I want to introduce the concept of commitment contracts. It might sound like a weird concept, but basically, instead of just telling someone that you will exercise more, you actually sign a contract and make a bet with that person. If you fulfill your goal, you get a report. But if you don't, you have to pay a certain amount to that person. Such a contract increases the risk them off, not completing your end of the deal and it has been shown to be more effective than normal processes. In studies of people who made these online contracts, you decide, stick that come. It was also found that those who signed longer contracts ended up exercising more than those who sign shorter contracts. That's because the longer timeframe made them see the long term benefits of exercise, which X is another push to keep going. Pretty awesome, right? Okay, now that we talked about quick motivation boosts, what about long term? 50 cents? What are they? And how do you build one that is so strong that it will keep you going no matter what basically have. It's a rituals and behaviors that we perform automatically. This allows you to carry out essential activities like brushing your teeth, taking a shower or getting dressed for work every day without thinking about. And it's are mostly unconscious and don't require a lot of willpower, which is great because that way you do them even when you're having a motivational was even better is that there is a structure to have its that we can take advantage of. I will now walk you through the structure, which is called the habit to help you understand the process of building a new head. So first we have the trigger, which is the first signal that demands your brain to act and perform some kind of behavior . Next, we have the habit itself, which is the actual behaviour you will form following the trigger. This doesn't have to give physical action. It can also be mental or emotional. And lastly, we have the rewards. The rewards some kind of positive feet big that your brain gets after performing the action . Let's look at the example of taking a shower in the morning to clarify this process. First the trigger. You wake up in the morning and walked to the bath. Next the hat. Once you've reached the bathroom and maybe use the toilet, you step into the shower and wash your body. And lastly, the reward. After you're done taking a shower, you drive yourself up and feel more fresh and definitely more awake and ready for the day. You know you've done your part in taking care of your hygiene and ensuring a positive appearance. This three step have a clue can be found in all of the habits and you need to keep it in mind when wanted to create normal. It's the secret is to make a have it so easy and rewarding that you can talk yourself out of it. With this in mind, we can say that habits are like tools to get us that all come. We want the problem is that the fruit away? This outcome lies in the future, the harder it will be for us to estimate. Taking a shower gives an almost instant inju boost, but losing weight and getting in shape takes a well even under the best conditions. This makes it harder for us to build such habits because we will have to trust the process before we see the results. Therefore, I don't recommend you change for create several habits at once. Bulls on one thing at a time, maybe two, but no more than that. If you want to know even more about building dieting and his habits, I have other lessons and courses that go into more detail. So to wrap up this video, understand that long term motivation is made up not just motivation, but also had its and using the tips I gave you, you can start building your new an awesome habits today 6. The 4 best lifts to build muscle as a beginner: building muscle is a lot simpler than many magazines. Blocks and ghouls make it out to be. In fact, a bar bell, along with some plates, workout bench and a squat wreck, are usually enough to do the job. All good personal trainers notice, which is why they're beginner. Workouts are built around the four most important muscle building exercises. The magic word here is compound exercises they utilize. Multiple joints are usually performed using free weights instead of machines. That way, they target several muscle groups at once, giving you the best muscle activation measured by the time you spent working out. This makes them perfect for building strength and gaining mass fast, even though their benefits have been proven over and over again and countless studies, Many beginners still focus on isolation exercises such as Barbara Colts or the Peptic. Unfortunately, if you are a beginner looking to build muscle fast, most of the fancy equipment and machines you see at the gym are a waste of your time. Muscles grow on Lee when they need to, which happens when they were put under a lot of stress. When you are at the gym, you want to force your muscles to grow by overloading them. The best way to do this is by lifting more total weight and recruiting more muscle groups doing it. Work out. Isolation movements allow you to lift on Lee a small portion of the way that you can move when doing heavily loaded compound exercises. Now, what are the best muscle building exercises for beginners? Among all compound exercises, which always trump isolation exercises, there are four major lifts that can be seen as the fundamental muscle building exercises. They are squats, bench press, dead lifts and the overhead press. Together, they will put you on the fast track towards muscle room when looking for a good work out to get you started as a beginner, make sure your program builds around these exercises. If you already included these for exercises in your workout but aren't satisfied with the results, you might want to put more emphasis on them than others during your routine. But what makes these four lifts so special when we look at muscle activation, all four can be considered not only compound exercises but full body exercises. Their underlying movements mirror everyday motions, like picking up something heavy like in the case of dead lifts and squats, pushing it away like in the case of the bench press or lifting it above your head for the overhead press. These movements build bigger arms and lex while strengthening your core at the same time. That means your abs and lower back get a workout, too. 7. What's the most important macronutrient in your meal plan: with all these different diets out there, from low carb to paleo to intermittent fasting, it's no wonder many beginners get confused when trying to set up their own diet and mu plan . Unfortunately, this confusion often makes the misunderstand things. They decide on a new meal plan before understanding the fundamentals of proper dieting and healthy. In my views and courses, I often emphasize the importance of focusing on the most important aspect off correct meal planning first, so calories, macronutrients and food sources before committing toe on overly complicated diet, the number one determined off died. Success will always be your calorie belts, but once you have that in place, the next step will be defining your macro nutrient intakes. So figuring out how much protein carbs, in fact you need to consume macronutrients are the type of nutrients our bodies and large amounts to function properly. That way, it can build tissue, create energy and, of course, survive. Like I said before, there are three main ones. Protein, carbohydrates, infects. You could theoretically count alcohol as a macro nutrient, but it should be obvious why alcohol shouldn't play a big role in your diet. Now off those three. What is the most important macro nutrient for your meal? Definitely protein. Most people think protein is just necessary for muscle billy, but in fact it actually has dozens of other central worlds in the body, including producing antibodies for the immune system, manufacturing hormones and enzymes that involved in most reactions in your body. Aiding in digestion and absorption of food, maximizing the transport of oxygen to tissue and providing structure for muscles, tendons, ligaments and organs. Think of it this way. If your body is a car, that protein is the metal of which the parts are built. Protein not only provides the building blocks for muscle growth, it also supplies the amino assets needed to reduce muscle breakdown. In essence, protein. Both builds new muscle and saves existing muscle from being lost. Both functions are very, very important and maximizing muscle and minimizing fat. But why is a strong focus on protein even more important than one on fat or carbs? For example, While it is true that a balanced diet needs all three macronutrients pretty much any normal meal plan, we'll get you all the fence you need, and probably also a good amount of carbohydrates. This is not automatically the case for protein. If you want to build muscle, you really need to make sure to follow a high protein diet and get around zero point age to one gram per pound of body weight per day. If you want to lose weight, Protein becomes even more important because it also helps prevent muscle loss while in a calorie deficit. In this case is your 0.81 gram is still a good guideline, but studies on very lean athletes have indicated that optimal intake might be as high as 1.2 grams per pound of body weight. So what does all this mean? If you're a beginner wanting to set up a healthy and fitness or into diet, it doesn't mean that you shouldn't like fat or carpet takes, but that you always pay close attention to your protein intake. For example, if for some reason you can only try a few things in your diet, go with told calories and total protein intake, these two figures will be the most important values. This advice is especially helpful when you're traveling or when you're having a busy week 8. Cardio vs strength training - which is better: If you want to lose weight, One of the first questions that you will ask yourself probably is. How should I train? Should I do traditional cardio like jogging? Or is it better to start lifting weights? Or maybe both Cardio and weightlifting are definitely the two most popular types of workouts, but of course you want to know which is the better use of your time. That's what I will talk about this video by going over what we know from scientific studies at the end. I will also give you my personal opinion to share with you my own experience. So to start off, let's recap what most people think. The traditional view is that if you want to lose fat, you should do more cardio and that if you want to build muscle, you should hit the gym and lift heavy weights. But this kind of misses the point. The primary driver of weight loss is a calorie deficit, meaning you consume less energy than you regularly burn. You can reach this deficit in the number of ways, not just with cardio. You could, for example, not exercise at all and simply reduced the calories you taken through your diet. Or you could wait train, which also burns calories. So the question we should really be asking as cardio versus weight training, which burns more calories. Let's start with cardio. Like I said before, the average beginner wanting to lose fat will probably think about doing some form of cardio, like jogging, swimming, biking or the like. Now, the problem with cardio is that depending on what you have read on the Internet or in magazines, people either make it out to be the best invention since sliced bread or the worst thing in the world. This not only creates a lot of confusion among beginners, but it also leaves you with no clue if you should included any work out or not. First, the bad news. Not only does cardio do little to build muscle, it also does less for weight loss purposes than most people think. In fact, studies have shown that some people even wind up fatter than when they have begun their exercise routines. How is that possible? Let me explain First calorie burn fewer calories than you think. One hour of normal jogging burns around 400 to 600 calories, depending on the intensity and your body weight. Now this isn't the world, but it's also not too shabby. The problem is that many people think that they just burned a lot more calories when they get back from their jog. So they eat many of them right back or even overeat because they think the additional exercise allows for a lot more daily calories. So, for example, foreign calories can be a normal sandwich or only a few slices of pizza off course. My point isn't that cardio is useless for weight loss, but that you shouldn't overestimate how many calories that actually burns. Another problem is that over time your body index to the exercise to reduce caloric expenditure. This means that as time goes on, less and less energy is needed to continue doing the same types of workouts. Basically, your body becomes efficient. Of course, this is a good thing, but it also means that you're no longer burning as much energy as you think you are, which increases the likelihood of overeating. No, let's talk about weight training. Is it better for weight loss? Not if you only look at calorie expenditure. In fact, a novel weightlifting routine will only burn around 2 to 300 calories. Procession may be a bit more if you take in very short breaks in between your sets. So if we only look at calories burned for one hour workouts, cardio would be the winner. But of course, there is more to it. First, people will usually mention the so called afterburn effect. The afterburn effect, which is technically called excess post exercised oxygen or epoch states how much more oxygen your body needs to return to a normal resting state after any type of exercise. Since your body has to repair your muscles, replenish your oxygen and energy reserves. It will consume more oxygen than normal even right after your workout, which in turn will burn more calories even if you are already resting on the couch and watching TV. This sounds pretty awesome, right? But the problem is that even though it exists, the afterburn effect is usually overestimated. Some people will have you believe that it's several 100 calories worth, but that's not true unless you exercised for multiple hours at a time. Instead, most people will jog an hour at the most, which only translates to around 50 more calories burned after you stop exercising. Now the afterburn effect of heavy weight lifting is higher than that of cardio, but it's still too small to compensate for the fewer calories that weightlifting burns during your workout. So the bottom line in terms of calories burned, is that cardio is better than weight train. But that doesn't mean you should only do cardio from now. In fact, they're pretty good arguments to limit your cardio and instead focus on weight training. The key is body composition. You see your goal should not merely be to lose weight, but to lose fat, to look and feel great. You actually want to gain some weight in the form of muscles and lose some weight in the form of fat. This will pretty much only be achieved with the help of a well designed weight training regimen in connection with the right diet. Think about the difference between sprinters and marathon runners, both Arlene, of course, and have low body fat percentages. But the spurs are a lot more muscular because their muscles are trained for short energy bursts and explosiveness, which is basically what you do when you trained with weights. Marathon runners, on the other hand, do endurance training, which is what cardio is all about. Now, even though this can be beneficial to your heart and lungs, it will not grow your muscles and get you the Hollywood look so many people desire. And this is where I want to give you my personal opinion. From my experience, most beginners do too much cardio and not enough weight training. They grind away on the treadmill for hours and hours and might even lose some weight. But because they do very little to maintain their muscles through resistance training, their body will not only lose fete but also muscle, which is why many of them end up looking kind of weak and skinny. So for the average person, I either recommend a combination of weight training and short intensive cardio. This could be something like hit, which will burn a significant amount of calories and a short time. Or, if you really don't like hard, you you can also only do weight training. If you watch your diet and get a good way training regimen, you will definitely look a lot better than if you only did cardio off course. If you want to do something for your lungs and hard, a bit of cardio on the side would help off course. In the end, it's always about figuring out what you like this and what's best for your lifestyle and schedule. 9. Do you need intra Workout Carbs: so intra workout carbs are pretty these days. Any gym you go to, you will find someone sipping on a Gatorade or a similar sugary drink. The problem is that most people don't even know what intra workout carbs do. That's what I will answer in this video. And I will also tell you if you actually need them. Where if it's all hype, like so often and fitness, the idea behind into work are carbs is pretty simple. During exercise, your body uses primarily cover hydrates in the form of glycogen as its energy source. The longer you exercise the lower your black regions, stores will become an intern. Your energy and performance will obviously suffer. So then what is recommended usually is to consume the past digesting car like a sports drink, for example, Gatorade to compensate for this loss. But does this argument actually stand the test of science? Do you really need cars during your workout? So to answer this question, we have to distinguish between endurance and strength athletes, even though Wolf obviously exercise glad Virgin is not used to the same extent. Endurance athletes. On the one hand, we like a lot more on muscle glycogen for ideal performance. Because they're trading is longer and gear towards endurance, it usually takes 90 minutes of endurance exercise to fully deplete glycogen stores. So if you train like this, you could make the argument that some past digesting carps will help you uphold your performance afterwards. But this same argument doesn't apply for strength training in the gym. Your normal muscle building workout will only use around 40% of your muscle glycogen stores . Also, your glycogen levels don't need to be refilled as soon as you're done with your last set. The myth of the animal window has been pretty much the Bund, and you don't need to slim in 50 grams of dextrose right after your workout. Now, at this point, I should mention one study done at the University of Southern California, where was shown that athletes who consumed a small amount of easily digestible carbs during the training room muscle at a faster rate than athletes who didn't. And this study is usually used as an evidence for angel workout carbs. The difference in muscle growth was around 20% which means it's definitely significant, but what you have to keep in mind is that some of them trained almost passive and glycogen levels might not have been full at this point. What this means is that if you train on empty stomach like when you train first thing in the morning, then easily digestible carbs make sense. This could be right before you work out and also during work up. But if you have a normal meal consisting of a good amount of protein and carps, within one or two hours before your workout, your black pigeon levels will be full, or at least almost full, and you won't need more cars during your training. Now this someone might respond with. But all the professional bodybuilders dream Jews or Gatorade during the workouts. If they're doing it, why shouldn't I? Well, the reason they're doing it is because they also take pre work on insulin, which go hand in hand. So the take home here is simple for the average Jim Gore, who doesn't train on an empty stomach in the morning. Normal pre and post workout meals with protein and cars are more than enough, and you don't need intra workout carps Now. If your workouts are extremely long, where you do endurance training, then you might want to check them out. I also heard from some of my students that they simply feel better using intra work carps, which then led to better workouts. But they themselves usually say that it's most likely a psychological effect and doesn't have to do with physiological changes. So there's always see what's best for you but be skeptic of all. 10. How to use fat strategically in your meal plan: have you ever wondered whether you're fit timing. So at what time of day you eat dietary fits will have an impact on your diet success. Most people usually only care about car on protein timing, but Fed timing seems to be often forgot. So in this video, I want to explain when to best eat fete if it even matters and how you can use fed strategically in your meal plan. The first thing you have to understand is that most people overestimate the importance of mealtime. You probably heard the myths that breakfast is the most important meal of the day, or that you shouldn't eat carbs after six PM even if these claims were true, which they definitely armed. Meal timing will only make up around 10% of your overall diet success a lot more important , your calorie balance and macronutrients For this video, what's even more interesting is that off the three macronutrients fat timing is the least important. What this means is that you really shouldn't freak out about Fed timing, but that if you want to build muscle or loose fit, the right timing has its place in your diet. Let's first talk about Fed timing in regards to exercise. When should you eat feds on your workout days in general and makes sense to be less fete and more carbs and protein before and after hard exercise? That's because fed is more difficult for the body to digest, so it also slows down the digestion of anything you eat along with. This is not what you want in your pre workout meal, because you want the carbs and protein to be readily available doing your trade. Therefore, the closer meal is to your workout, the less fit it should have. For example, 30 minutes before my workout, I like to eat an apple and drink a small protein shake. Both have practically no fit and are fairly easy to digest. On the other hand, if you like larger pre workout meal with more fit, make sure to leave some more time before you hit the gym. As you can see, close to exercise, a large fat intake will give you problems and should usually be avoided. But you can also use fed strategically to your advantage at other times of the day because of its ability to slow down digestion that can also be used to time meals over long intervals. For example, if for whatever reason you cannot eat anything for a very long time, let's say for the next eight or more hours, a large amount of fat should be eaten in the meal. Before that interval, this high fat intake will not only slow down the absorption of carbs and protein, which allows for consistent blood, amino assets and glucose levels, the Fed will also help stabilize hunger. That's also why stakes air so feeling they're high in protein, which is the most filling macro nutrient and high end fed, which slows down digestion. Another good application off the strategy is before you go to bed. If you want to make sure to provide a consistent protein supply to your muscles throughout the night, you can eat a good amount of healthy fits along with your nighttime protein shake. That way, you give your body all the necessary building blocks for muscle growth and maintenance, even when you sleep. So the take home points are don't overestimate the importance of meal timing in general and Fed timing in particular, but you can still use fed strategically to your advantage. Eat less of it before or after you workout, and more of it before longer fasts 11. What should you eat before bed to build muscle: I already debunked a belief that you shouldn't eat right before going to bed in a different video. It's one of those myths to you all the time, and one that doesn't seem to die down. But if you're hitting the gym and want to build muscle, you might be on the other end of the spectrum. You want to eat at night to make sure you give your body enough nutrients for muscle group , but the problem is you don't know what to eat to achieve this effect. So here's my advice to you. Building muscle comes down to a few things, mostly creating the right stimulus career workout and giving your body the necessary building blocks to repair and roll muscle tissue. The most important nutritional building blocks are, of course, a few extra calories and enough protein. These two aspect a small calorie surplus and your macronutrients are by far the most important factors to successful muscle rules. That said, the right muscle building diet should make room for correct mealtime, and this is where healthy muscle buildings next, right before bedtime, come into play. So what should you eat at night to make sure your body builds muscle at the optimal rate while you sleep. Your best bet for a nighttime snake is protein. Why? Because, unlike for fats and carbs are, body does not have a dedicated storage system for protein, so it does make sense to regularly consume some 14 throughout today. That doesn't mean, of course, that you will lose muscle unless you drink a protein shake every three hours, as was believed for so long. In fact, your body won't start breaking down any noticeable amount of muscle until your glycogen stores have been depleted, which takes a lot longer than three hours. But it still makes sense to get a good amount of protein before a longer fast, so your body can continue to build more muscles. Sleeping classifies as a longer, fast, so getting some protein for you Sleep is a good idea, but how much protein and what kind is best before bed? As you probably know, whey protein is usually considered the most complete protein source in regards to muscle growth. That's because of its good amino acid profile and how fast its digestive. But this fast rate of digestion can be a problem before you go to bed. Your body will process around 10 grams of protein per hour, which means that a normal shake off 30 grams will last year three hours, which is less than your normal night of sleep. So to prolong the fact of protein digestion, you can do two things. You can change the protein source to a slower digesting one like egg protein or casing protein, which are both absorbed at a slower rate. Or you can add some healthy fed to your bedtime snake, which also slows down digestion. That's why many fitness coaches recommend a protein avocado makes before you sleep. If you don't like protein powder or only want to go with whole foods, you can also try some cottage cheese for Greek yogurt, maybe with a bit of olive oil. Just make sure this extra meal fits into your total calories and macros and to eat everything within 30 minutes of going to bed. As you can see, the right late night muscle building snake doesn't have to be very fancy or complicated 12. What is low carb and how does it work: next to low fat diets. Low carb diets are among the most popular diets in the Western world. In fact, during the nineties, the Atkins diet was probably the go to die for beginners and a claim that you lose up to £15 in the 1st 2 weeks alone. Nowadays, Atkins is usually regarded as a fed, but that doesn't mean low carpets disappeared, since so many people still follow a low carb approach. In this video, I want to talk about the diet. Indeed, you will learn what it actually means, how it works and who should follow a little Carta. So let's start with the basics. What is a little card? As the name suggests, a low carb diet is low in carbohydrates. Hearts are one of the three main macronutrients next to protein and fat. In its most basic form, all carbohydrates are made up of simple sugar molecule. It's called glucose. What this means is that all the car foods you can eat like pasta, bread, vegetables or foods will be eventually broken down inside the body to create glucose. Glucose is the body's primary source of energy, and your brain and muscles need most of it. But if cars they're so important, why should you limit your intake? Her home is on a low carb diet will usually refer to one of three reasons. First, even though cars are usually the main source of energy for our body, there aren't the only one. Our Bonnie can also create locals using non carbohydrate foods through a process called New Look Genesis. What this means is that you could theoretically survive without eating any cars at all. If you still get enough protein and fed, your body will use thes as sources for glucose. The second reason many people favor low carb diets is that even though there are healthy diets like rice, potatoes or whole grains, most junk food is also made of it. Pretty much all dia breaking foods like candy soda cookies are full of sugar and therefore carbs. Restricting your carb intake means you will automatically eat less jump foods. The third and most popular argument has to do with insulin, which is often seen as the main culprit. Perfect Insulin is a hormone that house bringing nutrients to cells by telling the cells to open up and absorb nutrients. Think of it as a key for storage cells. The thing that so many people are worried about is that insulin also tells the cells to stop burning, fed and stored instead. And since CART caused a pretty big spiking insulin levels, they think that losing fed on the high carb diet is more difficult. Does that mean a low carb diet is the way to go? Not so fast. Let's first talk about why the three main arguments for a low carb diet are you the false or taken out of context in regards to actual carbohydrate needs. Even though it is true that carbs are non essential for survival, there are vital for optimal sports performance during high intensity activities such as weight training or spreading. Your body needs glucose as energy and its most efficient glucose source our carbs. If glycogen levels are low, hard workouts become increasingly difficult to complete and your performance will suffer. This, in turn, will mean you will have a harder time in your workouts and build less muscle. Next, let's talk about the role of insulin in weight loss, while incident does trigger the storage by if it it's not the underlying cause, of being overweight. Why? Because unless you provide your body with more energy in the form of calories, then it needs. You can eat as many cars as you want without a calorie surplus that won't be any energy for the insulin to store was even more interesting is that dietary protein also triggers an insulin response. So even if he ate no cars whatsoever, you would still see a rise in insulin after a high protein. The bottom line is that insulin isn't a problem. Overeating us. You can get fat by eating too much protein, too much cards for too much fat. But if this is true, why are low carb diets so successful? This is where we get to the interesting part of this video. Even though all major arguments little car proponents may are not as ballot as they might seem at first sight that died as a whole is pretty effective. After all, there are various studies showing that people lose more weight on a low carb diet high carb diet. But how is that possible? It's actually pretty simple. It's not that the low carb diet is inherently better than other die approaches. It just has a few side effects many people love. For example, it makes you lose weight fast. One graph black gen. Store with three grams of water, meaning that if you stop getting carbs and deplete your glycogen stores, you will lose much of this water. This happens during the first days of going low card, which is why many people are amazed at the quick results. But keep in mind that this weight loss is not fat loss but water loss that I also automatically eliminates most junk and diet breaker foods. Gooey low car means you cannot eat a lot of chocolate or christens, for example, before hitting your tool. Daily carpeting. This is especially helpful for people who have problems with 100 cravings and cannot control themselves once they had just a tiny bit of sugar. Evening was John from also means you didn't directly create a calorie deficit, even if you aren't tracking your calories less sugar foods almost always lied to you consumed fewer calories. Many beginners believe that the low carb diet itself is the cause of the weight loss, when in fact it's the lower calorie it another important as things protein. You have to compensate the length carbohydrate rich foods somehow, which most people will do with a higher protein. If your protein intake was low before bringing it up toe, ideal levels will definitely mean use more fat and less muscle. But again, this effect could also be achieved on the high carb diet, as long as you kept your protein intake constant. So with all this set, what's the bottom line on low carpets? To be honest, I'm not a big fan of them, and I believe they're overhyped. But that doesn't mean they're worthless. People who are these and we're don't exercise usually benefit from them because they don't need the training fuel. Low carb diets also help with little insulin sensitivity, which tends to go hand in hand with obesity. That said, most athletes to fitness praying to false will do better on a high carb low fat where a medium car medium Fenton along with the high protein intake. Of course, these will give you more energy for your workouts and also help with hunger control. Off course. You always want to stick to quality carbs like whole grains, vegetables and fruits, and not some process jump for everyone else, It's really a question off Taste and preference research has shown that there's no difference in metabolic rate weight loss for fat loss when people are put on tightly controlled low car or hire car tights. So go with what you like this. See how your body reacts to high and low carb intakes and afterwards, adept your diet. Nutrition is always highly individual, but if you follow these steps, you will see results pretty quickly. 13. How to plan your meals without feeling hungry: many people want to lose weight that since most piously, you feeling so hungry there. If you actually reach their goals, how did those that lose weight and keep it off? Get there? Do they just suffer all the time? Or is there spirit that you can use to keep hunger under control? When you're dieting, the answer is actually pretty even know. What matters in the end is a constant calorie deficit. They're orphans. They're better for this than others. Better because they will leave you feeling less hungry and make it easier to stick to a diet long term. So what are these boots on? What makes them more filling? The best place to start is by looking at the so called say Thai Index. The index was developed at the University of Sydney in the nineties to answer what foods would keep people for the longest. After consuming the same amount of calories for their index, the researchers gave out 240 calories, servants off 38 different fruits. Afterwards, the students were asked how awful they felt every 15 minutes for two hours. With this data, the researchers were able to rent the foods in regards to their ability to satisfy hunger. They're basically was 100 which was equated to the satisfying effect off white bread. Boots that scored higher than 100 were there for more filling and from step score lower were considered less. Bill I will now show you list off the top 10 of the same tidy index to give you an idea of what the highest rain firms are. So in first place were boiled tales. It came link fish porridge, mobile oranges, Apple's brown pasta, beef babies grace and hold your breath. On the other end, the Louis rated foods were Penis bar Don't US cake and person. Okay. With this in mind, does that mean your diet should only conclude fruits that are high on the same tiny index and avoid all others? No, of course. Keep in mind that the index measured a limited number of foods only 38 and it's not supposed to be taken as a grocery list. You will most likely not consumed the foods in the same quantities in your everyday life. For example, people consider a normal serving of grace to deal lot smaller than a normal serving beef. Also while in excuses and rough idea of fools to choose from when you're hungry. Most important are the studies underlying results, along with other studies on the subject. We know that feeling foods usually look like this. They're high in protein in. The study showed that protein is the most filling macronutrients pulled by unrefined carbs . Full, my friend. They are also high in fiber because fibre slows down digestion and increases that gesture time. They're high in volume, meaning that there are low in calories for the space they occupy in your stomach. Vegetables and foods are very good examples, and lastly, there Lou and Angie this this means that if food is low in calories for its weight, these foods usually contain a lot of water and fibre. But our Lewin fit foods that fulfill these requirements. Approaches like meat, fish, eggs, beans or under find cards like vegetables from whole rates. Now, at this point, you might think that that should be avoided at all costs because it provides little fullness will mean full coats, even though this is true for most processed foods like Chris Sants, Healthy natural fence have their place in a well rounded diet. Why? Because fat slows down my chest, and it can therefore enhance the state tidy effectual circles. For example, the combination of protein and fat mistake makes a fuel full for quite sometime because the protein provides a lot of satiety. All the fed slows down guys dressed so to at this video, If you want to design a weight loss diet that will keep you full for longer, go with the food categories I mentioned before. Pretty much all of them are whole single ingredient foods. Instead of refined process job focusing on them, we'll fill you up with fewer calories, which leads to fast results makes it a lot easier to stick to your meal plan. 14. How to build a healthy relationship with food: even though eating is a vital part of our life, many people have a negative attitude towards. They might think food will make them fed where they feel guilty when you eat certain things like ice cream or chocolate. There are many reasons people have a negative attitude towards food, and it can often be attributed to all these crash diets and overly perfect models you find on the Internet. But that doesn't mean you cannot shift your perception of, in fact, whether you want to lose fat, gay muscle or simply live a healthier life. Food will always be a part of it, so building in better relationship with food is key, and you're the only person responsible for this change. So in this video, I want to talk about the most important aspects what it means to have a healthy relationship with eating and food in general, and also a number of tips on how you get there. The most important aspect is your emotional stance towards. Basically, you don't want to be too emotionally attached to eating and instead do it for mostly logical reasons, like health training. Of course, that doesn't mean you shouldn't enjoy or have a great time cooking a nice meal. It just means that the emotional reaction you get out of it should be the main driver. Why? Because people who eat based on their feelings tend to see things in black and white. They categorise everything along the lines of good bed or healthy and unhealthy foods, when in fact it's your overall diet that counts. Taking a step back and evaluating a meal not based on its individual fools. But how it fits into your overall diet is a lot easier and will make dieting or enjoy. Does that mean you should still watch your calories and mackerels when you're trying to lose weight or gain muscle? Of course, but you don't have to micromanage every aspect. Not being overly emotional about food also means that it shouldn't be your main source of happiness. Life has so many things to offer, like your family, friends or career. You should take advantage of all of them. Eating for pleasure usually means something in other areas of your life. It's like so try to fix that first off course, just like food shouldn't be your main source of happiness and also should be your main cause of anger. Sadness, For example, if you stepped on the scale today and saw that your weight has risen even though you wanted to lose weight, this shouldn't ruin your day. Weight fluctuations are no and changing body is always a long term game. This also applies to fitness falls, By the way, I know a lot of people that get very nervous and sometimes upset when they miss a meal or don't get their protein regularly. They lived by the meal plan and don't allow for any flexibility in their lives. Okay, now that we talked about what it means to have a healthy relationship with food, how do you get there? No one is perfect, of course. So we all have to try to improve on some level, what you have to understand is that most diets will strain your relationship with not strength. So you want to work on this before you commit to a simple, complicated eating stuff, use a short, step by step plan that will help you get on the right trip. The first step is to review your diet objective. What this means is that you take a look at your current eating habits and brightened up. This will force you to think about what you're putting in your body, both healthy stuff and unhealthy. Many people simply use whatever they can find in the fridge and don't spend his second Reflect. Reviewing your diet doesn't mean you have to change anything or come up with me. Not yet. I just want you to look at your current diet to get some idea of what could be next. You should start mindful eating. I don't mean this in a spiritually, but simply try to sit down at the kitchen table, turn off the TV you normally and taste your foot. Oftentimes, in our hectic modern lives, we stuffed down our food on the way to work. We're in front of the TV on the couch. These habits will definitely lead to eating the wrong food. And over here, so take a moment to think about what is it you are eating? And also what kinds of nutrients this food has or doesn't the third step is coming up with a meal? No, not a pressure, right, but a well planned and long term. There are hundreds of tips off they're showing you how to set up one, and I even have an entire course on your plan, so I won't go into the specifics now. But one important part is losing the all or nothing mindset. Many people start off on a diet highly motivated but failed to see significant results in the first few days or weeks. This is normal, but because they think they should look like that fitness model on instrument by now, they dropped her meal plan and go back to their old ways. Like I said before, dieting is a long term game, which is also why the term diet is misleading. We tend to think of it as something that you do for a while and don't go back to home. What you want to achieve instead are healthy changes that become part of your lifestyle and that you want to keep. When you adopt this kind of mindset, you accept that things might be slower for you than for other people. But it doesn't really matter because any progress is a win, and this progress will stick with you for life. In this sense, someone walks for a year. We'll get a lot further than someone who's sprints for five minutes. Now, once you have your meal plan set up, you can start getting into the details. This includes things like training your calories and micronutrients and setting out specific times of the day. Treat your minutes following such a meal plan. It takes practice, of course, and it's a skill you need to develop. But a good meat planet will leave more room for flexibility and also include cheat meals and goodies. Like I said before, healthy eating doesn't mean you have to become food. Monk only lives by the rules of his nutrition. In fact, the opposite is true the more you learn to what your calories and nutrients, the more room you have for treats and not so healthy without getting weight or feelings. So the bottom line is that developing a healthy relationship with food isn't hard. You just have to make the first step and then keep going start of small and trying to develop the habits I outlined before. If you need help along the way, don't be afraid to ask questions and always leave room for septics. This isn't a race, and all you're doing is looking after your body 15. How to avoid holiday fat gain: so recording this video right before Easter. But depending on when you watch it, a different holiday might be coming up next. With time flying these days, that seems like the next holiday is always right around the corner. If you want to lose weight, this might make you feel a bit anxious. After all, everyone knows that the holidays are when most of us gain fit, right? Actually, this isn't entirely true. You know. There are several studies which show that waking does speak during the most prominent holidays, like Thanksgiving, Christmas and Easter. They usually look at waking and not affecting. As you probably know, there's an important difference between the two waking, Can you? Any number of things besides getting things like water retention, store glycogen and food in your stomach are a few of the most important factors that can make your way flat trade quiet it, even though he didn't gain any additional body fit. So when we say we don't want to gain weight, we actually mean we don't want to get fat, and that game happens a lot slower than most people think. In fact, the average American gains only round 1 to £2 a year, all the course of a decade. These small increases add up, of course, but it should definitely lower your fear off over eating during the holidays. Here's like you have probably heard the notion that 3500 calories equate to a pound of body . If you want to lose a pound, you have to cut 3500 calories from your died. And if you want to gain a pound, you have to add 3005 calories. At least that's the general. Now you know this value is a good starting point. There's a lot more to it. Our body can only process so many calories into fat stores in any given amount of time. If you eat more than that, some of the extra calories will be burnt off a seed, and some will end up in the toilets. Now, I'm not saying overeating is no problem and that you shouldn't worry about it at all. But what I'm saying is that one or two day binge like on Christmas or Thanksgiving will need to a lot less traditional benefit than many people believe. One study, conducted at the University of Oklahoma showed that out of 94 college students, the average waking over Thanksgiving break was only about a pound, with men getting a bit more than with. So even though any additional pound above your ideal weight is too much, this was a lot less than many had expected. Also, like I said before, we're talking about waking nothing. Body fat percentages were measured in that study, but the fact game was most certainly lower than total weight gate. But what worked in the study tell us. Gaining friend is a long term thing. While you can gain quite a bit of weight within a few days, not all of that will be stored his body. Instead of worrying about a few days, overeating like the holidays. You want to keep an eye on the big picture. Like I said before, the average person gains only around 1 to £2 a year. Becoming overweight doesn't happen overnight. It creeps up on you. That said, you probably still want some advice on how to minimize the thinking during the holidays. So how do you correctly cheat on your diet? The symptoms way is by over eating a protein instead of carps. Studies have shown that for the average person, overeating on protein often causes left fat storage than over eating all carbs or effect. So if you're know you're going to overeat during the holidays, start with meat like turkey or roast before hitting the pie. This will also help with general appetite control. Since protein is more feeling than processed carbs or fat, you might also want to consider adding some confidence starchy carbs to that makes like potatoes, which will help manage blood sugar levels and keep you full even longer. The bottom line is that most body fat is gaining weeks for months or years. Nothing hours for days. Don't worry too much about becoming fed over the holidays and follow the tips outlined before to minimize the risk even further happy all of this. 16. Is eating before bed bad: for many years. It was pretty common knowledge that you shouldn't eat anything, especially carbs right before going to bed, and that your last meal should be about 6 p.m. The argument was that because you don't really do anything while you're asleep, your metabolic rate will slow down. So eating anything right before bed will translate to more fed storage. But in recent years, this notion has been challenged, and so today many people are confused. If eating before bed is really a problem for fat loss. So as you will see in a second, the science on this is actually pretty straight forward, and I will also give you some practical recommendations as to when you should eat for optimal weight loss. The first thing we should look at is the general research on late eating and waking. The truth is that there are several studies showing that people who eat before bed are more likely to gain weight. So does that mean that late eating really causes waking? No, because the studies only looked at correlations but not causation. This means that while most people who eat or snack at night might gain weight, it's not the underlying costs. In fact, the reason is much simpler. People who eat before bed are more likely to be a beast simply because of that time. Snake is an additional meal, which in turn translates for more total calories. You also need to keep in mind that most people are hungriest later in the day, which makes it more likely that they will overeat so late. Meeting isn't bad, per se, and I will tell you why in a second. But for some people, it can become problematic because they get stuck in a cycle where they too much at night skipped breakfast the next morning because they're too full. But then again feel extremely hungry the next evening and overeat again. This cycle often leads to waking simply because you go over your tool calories because of the large late meal. So it's not the timing of the meal, but rather its size. That means the problem with eating at night is not your slow metabolism, but the unhealthy habits that often come with late snack. But what is in your metabolism to be blamed? Weightless ultimately comes down to a proper calorie deficit, which means you need to take in fewer calories than your body burns on a regular basis. Most people already know this, of course, but they think that there's also on off switch perfect loss. So you're either in fat burning days for fed gaining days. But this kind of misses the point. Over the course of a day, your body will store and burn fat multiple times, and what counts is the result of all the festering processes minus all the fat burning processes. Your body always needs a certain amount of energy to maintain your current weight. It pretty much doesn't care if it gets most of this energy in the morning. Through a large breakfast, we're at night through large dinner. In the case of the large breakfast, your body would simply store more fat earlier in the day and burn more later, while in the case of the large dinner, it would burn more fat earlier in the day and store more later to show you what I mean. Let's assume the most extreme case in which you get all your total daily calories right before going to sleep with this change, anything not really, even though your body would store more fat right after a meal because you don't need the energy during your sleep. You would burn this fed again in the morning and during the next day, when you're active again. So even in the most extreme case, you wouldn't gain weight unless you also created a calorie surface, which means that more calories than your body needs that set late. Eating is an ideal for many people. That's because, as I said earlier, it's more difficult to control your calorie intake, for example, when you're eating chips on the couch while watching TV. Also, some people will feel bloated after a big meal, which keeps them from falling asleep. If this is you, then, of course, eating a bit earlier makes sense for both weight loss and overall health. But the bottom line on eating before bed is that meal timing doesn't matter nearly as much as most people think. Most important are always your tool calories. If you want to lose weight, make sure you created calorie deficit not through crash lighting but through a smart meal plan that will make sure you stay healthy and energized throughout the day. Once you have that set up. You can pretty much eat whenever you like. Now, of course, there are things like pre and post workout meals. But leaving these aside, you shouldn't worry too much about mealtime as long as your overall diet Paul is a proper calorie deficit and you provide your body with all the nutrients that needs eating right before bed is not going to magically make your game fete. 17. What is nutrient density: the term nutrient density has gained quite a bit of popularity recently. So in this video, I want to explain to you what it means, how you can apply it to your diet, in which foods are most nutrients. Let's start with the formal definition. Nutrient density identifies the proportion of nutrients and foods, usually when measured against calories. So in this context, nutrient density means how much of a certain nutrient you get in relationship to how many calories the food has off course, the more nutrients you get for fewer calories, the better. Let's take a quick example. Maybe you need to up your vitamin E intake. Now you want to evaluate different foods from your diet. In regards to vitamin E density, you see that a slice of white bread will give you around 100 micrograms of vitamin E, which is very little while still adding 80 calories. Triticale rebounds A slice of whole wheat bread, on the other hand, will give you between 255 100 micrograms of vitamin E for roughly the same amount of calories. So obviously you would choose the whole wheat bread. You can look at it this way. By consuming mostly nutrient dense foods, you get lots of nutrients while spending less in terms of calories. On average, whole unprocessed foods tend to be most nutrient dense, while highly processed foods loaded with sugar tend to be least nutrient dense. That's because most food processing strips away fiber while adding sugar and unhealthy fits , which reduced the volume of the food but increased calories while adding little to no notions. Interestingly, the least nutritious food would be alcohol, which is high in calories at seven calories program but has no important nutrients whatsoever. So the concept does out when you want to set up a healthy diet. Choosing nutrient dense foods will make your diet healthier and more balanced, but you have to keep in mind. One thing. The term nutrient dense is meant to be relative, not absolute, so it has to be measured against a specific nutrient. Simply saying a food is nutrient dense does not mean it's always a good addition to your diet, because the term doesn't say anything about what nutrient the food is dense. In one example would be fruits, which are packed with vitamins and fairly low in calories for their size so they can be regarded as vitamin debts. But fruits have practically no protein, so if your goal is a high protein diet, they will not help, at least not as a primary protein source. What this means is that even if you understand the term nutrient density, you also need to know what your body actually needs and which nutrients you might be deficient in. I often see lists of the most nutrient dense foods posted on the Internet. Usually, they contain a lot of vegetables, or leaf agrees, which of course, are extremely healthy. But it might make people believe that you have to consume them to get all your nutrients. That's false. Of course, there are countless foods you can use to fulfill your nutrient requirements and which specific food is healthy for You might be totally different from someone else. Maybe you're a long term vegan with early signs of a calcium deficiency. In that case, a glass of milk would be a lot healthier for you, and for someone who regularly consumes dairy because health is so individual. I'm not a big fan of these lists that make absolute claims, so to wrap up this video. Nutrient density is generally unhelpful concept, and we'll show you which foods provide the most nutrients for the least calories, but simply be sure how to use this concept and what to measure it against. 18. Is brown sugar better than white sugar?: when you think about different foods like rice, pasta or bread and how nutritious they are, usually the brown version is less processed and slightly more healthy. But is this true for sugar as well? Will it make a difference in your diet if you at brown schumer to your coffee instead of white sugar? To be honest? No. It's really only clever marketing that drives people to buy brown sugar. In reality, the only difference between the two is one tiny step in the manufacturing process. In regards to calories and nutrients, there is no significant difference at all to illustrate this. Let's look at how sugar is made. Most of it comes from the sugar cane plant, which grows for several months to up to two years. Once it's harvested, machines extract the type of Jews from the plants, which is then boiled. The boiling process, along with the spinning centrifuge, will crystallize the Jews, and what you get is the brownish raw sugar. Keep in mind that even though this type of sugar has a light brown color, it's not the traditional brown sugar you know. Not yet. Next, the Russian ER will be put back into the centrifuge and spun again until all the molasses is, which gives the sugar it's brown color is removed. At this point you have white sugar, and this is where it gets interesting to make brown sugar. You actually into processed white sugar again by adding the molasses back into the mix, which will also at the distinctive caramel taste. The molasses also allows the sugar toe hold more moisture, which makes it better for baking. As you can see, the manufacturing of white and brown sugar is practically the same, and brown sugar is actually a tiny bit more processed. But what about the nutritional value of both types? Are there any differences? Technically, yes, but your body won't notice them. White table sugar is half glucose half photos, which makes it 100% carbohydrate, and we'll give you a 16 calories per four grams, which is about the size of a normal tea spoon. The same amount of brown sugar will provide slightly more energy at 17 calories. That's because of the edit molasses, which also includes tiny amounts of certain minerals like calcium, potassium, iron and magnesium. But these amounts are so small that the difference is not a practical health benefit, so the real differences between brown and white sugar is not their energy value or nutrient content, but their taste and the effect on baked goods. In the end, you should limit your intake off either of them in your diet and instead get your carbs through more complex sources, like rice, potatoes or hold rates. 19. How food labels lie to you: understanding food packaging and nutritional labels is key to healthy eating and weight management. Just like a sound financial plan needs to keep track of expenses and incomes. A good diet will monitor the intake and needs of calories and nutrients. We usually get all our nutrient info from food labels. But what if I told you that those could be quite misleading? Both the packaging and naming off foods, along with their actual nutrition labels, leave a lot of room for deception. So in this video I will show you how to spot false claims and what to look for. Instead, together with my video on how to read a nutrition label correctly, you will know how to find the right foods for your diet. Let's start with a few marketing slogans that you should be familiar with. Unfortunately, many of them on Lee sound healthy but are ultimately meaningless. The first and best example is the term natural. The FDA has no legal definition of natural, which means anyone can claim their product is natural, no matter how processed were full of calories. It ISS. That means if a food has a big sign saying natural ones packaging that tells you basically nothing about what's inside other terms. You should be careful with our light and healthy. While these air regulated by the FDA, it's only in regards to fat content. Pretty much any food that derives less than 50% of its calories from fed can be called light or healthy. Obviously, this says nothing about the nutritional value of the product. For example, most artificially sweetened candy would fit this description. But many nuts won't. As you can see, just like natural. The terms light and healthy are practically meaningless. They're even more examples I could go into, like gluten free or cholesterol for you, even if they are regulated. These terms, usually Onley mean that a food meets one specific criteria. It doesn't say anything about the actual calories and nutrients in the food and how they fit into your dad. For this. You should turn the package over and take a look at the nutrient label. Unfortunately, only a very small percentage of people around 15% actually look at the food labels in any detail. But this is vital to your dieting success. If you don't know what to look for, check out my video on how to read a nutrition label correctly. Generally in nutrition labels will say a lot more about the nutrients and calories of the food, but they aren't perfect either. The biggest trip are the calories calculated per serving. You might think that a serving is the entire package, but that's almost never the case. Food manufacturers are fairly free and how they define a serving, so it's usually a lot less than the entire package to reduce the calorie count. For example, Raman noodles on Lee have around 200 calories per serving, but according to one brand, a serving size is only half a package. Therefore, the actual calorie value off the entire package would be closer to 400 calories. So my tip for you always compare calories on the 100 grand basis. Most foods will list the calories in 100 grams below the calories per serving. If a product doesn't either round up to 100 grams or skip it entirely now, you would hope that this is the only way food manufacturers tried to mislead you. But there is even more even once you controlled for differences and serving sizes, the actual values that are displayed on the nutrition label allow for a white margin of error. Calorie informations can be off by 20% in either direction. So if the nutrition label says that a food contains 300 calories, you can actually get anything from 242 360 calories. As frustrating as the sounds, it's often difficult to calculate the exact value other food, especially when it's highly processed and made of many ingredients. In theory, the right way to determine the energy value of a food is by using a bomb calorie meter. This is a small chamber where the food is burned to heat water while measuring the temperature of the water. The harder the water gets, the higher the calorie count. But doing this isn't always practical. So many food companies instead end up the calories of the individual ingredients. Depending on how accurate the import data is, you get a good estimate of the actual calorie value. Now, one question many people have when they hear this is why should I even bother counting calories if the food labels are wrong? Here's my take on this. Even though nutrition labels may not be as accurate as you thought. There's still useful. You should use them to get a good estimate of the general calories of the food and to compare different options when you're uncertain about what to buy. Another important factor is that the more ingredients of food has, and the more it's been processed, the higher the likelihood of estimation errors. This means that whole foods are generally a lot less prone to such discrepancies than junk food. So if you follow a balanced diet that focuses on quality foods, tracking calories still makes sense and is something I recommend for most beginners. 20. Do negative calorie foods exist: I have to admit the idea of negative calorie foods is pretty awesome. It says that there are certain foods that require more calories to digest. Then they provide in the first place booth they're said to be negative, and calories are usually vegetables or fruits like celery, lettuce or great falls. For example, if we only has 10 calories per 100 grams by your body needs 20 calories is energy. To process the food, you would have theoretically created a 10 calorie deficit. Imagine for a second how amazing that would be. You pretty much wouldn't have to worry about calories anymore, because as long as you stuck to these foods, you definitely wouldn't gain anyway and probably would also lose. Like one fitness blogger said. It would be like having a tiny, magical personal trainer in your stomach who does all the dieting for you while you sit on the couch and do not okay, so as cool as the sounds, it's pretty much nonsense preached by people who either don't understand how digestion works or who want to sell you. The problem is that, as with most nutrition myths, there is some truth to the idea of negative calorie foods. Let me easily. When you eat food, not all of the calories in the food will be available to your body, and a small portion will always be lost along the way. Now, depending on the foods you eat and how well your body handles them, this loss can make up to 10% off total calories, sometimes even more that simply because even though our body is very good at retrieving energy from food, it's not perfect. What's even more interesting is that food also requires energy to be absorbed. Medical Last, this is called the thermic effect of food, which you probably already heard. This effect is different, depending on the Mac promotion that generally has the lowest thermic effect, with around 5%. Then come carps with 5 to 15% and the highest is protein with 20 to 35% max. Together. It is estimated that the 30 effective food makes up around 10% off your overall calories, so if you consume 2000 calories per day, about 200 calories will be expended on digestion. Absorbing medical as in your foot. Now this isn't shabby, of course, but it's still far away from the notion that there is a diet that lets you burn more calories than you consume. But what about individual foods? Are there certain foods that provides so little energy that digesting them burns more? Celery is usually set to be one of these boots. There are actual studies on this, so let's see what they say. One study from the Oxford Brookes University looked into this and studied 15 young women by measuring their resting metabolic rate before and after consuming 100 grams worth of salary . What they found was that off the 16 calories, usually said to be in 100 grams of celery only little over two calories were actually absorbed. Now this is very little, of course, but it's still more than zero or any negative value, which would be needed to qualify as a negative calorie fruit. Other studies also confirmed this, and one actually concluded that the entire concept of negative calorie foods has no external meeting or application. Now, at this point, you might be a little disappointed because the myth has been proven. But let me tell you that there is goodness. There are foods that will help you lose weight, but they aren't what you think. I explained the principle healthy weight loss in my meal planning course, and I also help you set up a sustainable diet that won't make you feel hungry all the time . 21. Fresh vs frozen food: we all know that eating more fruits and vegetables is a good way to become healthier, loose fit. They're packed with vitamins, minerals and antioxidants, which will improve your immune system and help protect against heart disease and cancer. But even though most people notice there's still the question of fresh versus frozen vegetables, which are most nutritious, so in theory, vegetables and fruits that are in season and we're just picked will be fullest vitamins and minerals. But this is only good to know. If you live by a farm for US city folks, we will inevitably have to up for second best options. So when we come here fresh versus frozen foods, we have to take into account the transportation and storage time involved in both fresh fruits and vegetables that you can buy at the supermarket are usually picked before they're right. That way they will write during transportation, but the problem is that this also leaves last time to develop a full range of nutrients. So depending on the type of fruit or vegetable you're getting, they will spend anywhere from a few days to several weeks on the road before arriving at the supermarket. Then It also takes 1 to 3 days to be sold, and you can also store them for a few more days at home. So in total, the fresh produce you consume it home isn't so fresh after all. But what about their frozen alternatives? They're usually picked at peak brightness, which means they're at their most nutritious state. Afterwards, vegetables will be washed, blanched and frozen. The blanching involves putting the vegetables in boiling water for a few minutes, which is them to kill bacteria. But this will also lower the vitamin C content on the food because vitamin C is not very heat resistant. Since the vegetables are boiled in water, there's also the risk off water soluble vitamins. Reaching out fruits, on the other hand, won't be blanched because they would lose their firmness. Also, in both cases, no chemicals are edited before freezing. So if we take into account the nutrient loss due to transportation, fresh produce and the nutrient loss during blanching and frozen produce, which is better Interestingly, studies show that the nutritional content off both fresh and frozen fruits and vegetables is very similar. The nutrient loss from blanching is generally small, and most frozen options are Justus healthy as their fresh counterparts board at the supermarket. The levels of vitamin A corrupt noise in vitamin E, which are all not affected by blanching, are similar across the board. What's even more interesting is that when studies compared frozen fruits and veggies two fresh ones that were stored in the fridge for three days, they found that in 2/3 of the cases, the frozen types actually contains more antioxidants. This is definitely good news for frozen fruits and vegetables, which were long thought of as less healthy, probably because of all the frozen junk food you can buy in the supermarket, which, of course, you should definitely avoid. So whether you buy fresh or frozen will really depend on your convenience, taste and budget. One more thing you should keep in mind. It's important to remember how you cook your food also matters. Like I said before, vitamin C is sensitive to heat, and the water soluble vitamins can reach out into water. Therefore, steaming stir frying or mike waving your veggies will be your best option because it's quicker and uses less water 22. Are microwaves harmful: microwave ovens are extremely convenient. But even though they're among the most common kitchen items in the U. S. And Europe, many people still fear that microwaving food reduces nutrients or hardly in other ways. But is this true? Is cooking with Michael raise dangerous or doesn't reduce the nutritional content of food? In this video, I will answer these questions, But first we have to talk about what my parades actually do and how they work. After all, it kind of seems like magic, Don't you think? Microwave ovens basically turned electric energy into electromagnetic waves, which are called micro ways. Microwaves interest with the molecules in the food and make the move faster, which turns the energy interviewed. It's the same principle that you use when you try to make fire by rubbing sticks just that it happens on intellectual. Since these waves are almost instantly available, your food heats up a lot quicker, and if you had to heat up a pot or a pan at this point, the first question that will country minds probably are these microwaves harmful. The short answer is not if you have a modern microwave, even though microwaves are technically electromagnetic, radiation. This is not the same as atomic radiation, which most people think of when they hear the word radiation. Microwaves are non ionizing radiation, which means they don't have enough energy to damage chemical bonds for molecules Effect. Non ionizing radiation is all around us, and cell phone waves are also one time. Also keep in mind that microwave ovens are made of metal, which prevents the radiation from leaving the so unless you still have an old rusty one from the seventies, the radiation is not an argument against using them. Next, of course, is the question of whether my parading food kills the nutrients. To understand how my great cooking effects nutrient content of food, you have to know that cooking food can do different things to it usually decreases the amount of vitamins in the food because some are very resistant. Vitamin C is a good example here. On the other hand, certain notions are actually made more available through heating food like beta carotene, which is why cooked carrots are often said to be more nutritious than wrong ones. So if you wanted to see the real effect microwaving has on food, you would have to study each one individually because no one has time for that. I will now give you a summary of the most important findings of studies done with microwaves. First, the most important factors that lead to nutrient breakdown are either high temperatures. Long cooking times were added water, which can make water soluble vitamins leach out of the foot. These risk factors apply to all types of cooking and not just microwave. In fact, microwave ovens are sometimes actually seen a superior to boiling or eating your food in traditional offense because the process is so much faster. There's one study published in the Journal of Food Science that compared the effects of different cooking methods on the antioxidant contents and vegetables. And it found that microwaving and baking performed best while pressure cooking and boiling did the worst. But there are also studies which found that garlic, which had been my way for only a minute, had fewer cancer fighting compounds than when prepared in a traditional. Another study found fewer antioxidants and broccoli after being my now are these arguments against Mark aerating your food in a few cases, like broccoli and garlic? Maybe, but for most fruits, they tend to compare very well to other cooking methods. Now, one health concern that is valid is the use of cooking containers in micro evolve. It's because microwave cooking also heats up the plastic and the containers. There is the possibility of chemical leakage. That means cooking with unsafe containers can lead to cancer causing toxins leaking into your foot. So just to be safe, I recommend you take your food out of a non improved plastic container before you might. Glass and ceramic are fine, of course. In conclusion, microwaves are generally safe and will probably make your life a lot easier, just like there were designed. There's no evidence that the radiation causes direct harm, and the overall nutrient content is reduced only in very few fruits. So my advice to you is that instead of worrying about your microwave oven, worry about what you actually put in it and make sure it's quality real food instead of processed junk