How To Live Longer: Boost Your Lifespan By 10+ Years & Improve Health, Training & Stress Management | Felix Harder | Skillshare

How To Live Longer: Boost Your Lifespan By 10+ Years & Improve Health, Training & Stress Management

Felix Harder, Fitness Coach & Amazon Best-Selling Author

How To Live Longer: Boost Your Lifespan By 10+ Years & Improve Health, Training & Stress Management

Felix Harder, Fitness Coach & Amazon Best-Selling Author

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35 Lessons (1h 36m)
    • 1. Course Introduction

    • 2. What you will learn in the course

    • 3. How your food affects your health

    • 4. How the wrong food can hurt your health

    • 5. How to eat for longevity

    • 6. Calories explained

    • 7. Calories & bodyweight in a healthy meal plan

    • 8. The twinkie meal plan

    • 9. How many calories do you need daily?

    • 10. How to determine your ideal calorie intake

    • 11. Healthy bodyweight ranges

    • 12. Food choices for a longer life

    • 13. Quality protein sources

    • 14. Quality carb sources

    • 15. Quality fat sources

    • 16. How much of each (protein, carbs, fat)?

    • 17. What about the remaining calories

    • 18. Nutrient requirements that change as we age

    • 19. How much water should you drink

    • 20. Training for longevity

    • 21. The right training for a stronger heart

    • 22. How to monitor your heart rate during a workout

    • 23. The right training for stronger muscles & bones

    • 24. The right supplements for healthy joints and bones

    • 25. How resistance training will benefit your bones

    • 26. Bodyweight vs. strength training

    • 27. How to strucutre your resistance trianing workout

    • 28. How our brain changes as we age

    • 29. Preventing age related memory loss

    • 30. Making your memory age proof

    • 31. The right supplements for better memory & focus

    • 32. Understand & reduce stress the right way

    • 33. How to sleep for a longer life

    • 34. 6 tips to fall asleep faster

    • 35. The right supplements for improved sleep

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About This Class

Want Learn How To Live A Longer & More Healthy Life?

Then this is the right course for you!

Hi, I'm Felix Harder, health coach and amazon best selling author. This course is designed for anyone who wants to learn the science-based strategies that are proven to increase your lifespan and promote health.

Here's What You Will Learn:

  • What meal plan is best for a longer life

  • How your food choices affect your lifespan

  • How our nutrient needs change as we age

  • What type of training is best for the heart, bones and muscles

  • How to minimize your risks of getting heart disease, diabetes or cancer

  • How to prevent age related memory loss

I looked at the current research on longevity and disease prevention and created this course to teach you the exact steps you need to take to become the healthiest version of yourself possible.

After completing this course you will be equipped with the knowledge to add years to your lifespan with a healthy meal plan, the right workout and the right stress management techniques.

All In All The Program Includes Over 35+ Lessons On & Longevity. So If You Want To Live A Longer And Healthier Life, This Is The Right Course For You!

Learn about your health, healthy eating and stress relief. These are vital life skills that will help you live longer and improve mental health.

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. Course Introduction: Do you want to learn how a few simple tricks can boost your life span so you can live a longer and more healthy life? Then this course is right for you. In it, I will share with you the strategies that are scientifically proven to increase your life span and lowered the chances of diseases like heart problems, diabetes and cancer. Now, longevity and health are huge subjects. But if we focus on the three most important areas your diet, exercise, mental fitness, we can develop a program that will teach you exactly how to live healthy and boost your life spent. That's what I did for this course and what you're about to learn. Hi, I'm Felix Harder fitness and dieting Coach and I looked at the current research in nutrition, longevity and disease prevention, and created this course to teach you the exact steps you need to take to become the healthiest version of yourself possible. You will learn what foods are best for a longer life. What type of exercise is best for the hard bones and muscles and how to prevent H related memory loss. So after signing up to this course, you will be equipped with the knowledge to set up a healthy diet, follow the right workout plan and ensure low stress to boost your life span. I want to thank you for checking out my pores, and if you liked it so far, be sure to read the description for details and watch the preview clips. 2. What you will learn in the course: hi and welcome to the course. In this introduction, I want to give you a short overview off what you will learn throughout the program. The course is divided into four main parts. Besides the introduction in which we are right now, each segment is dedicated to one of the three most important pillars of a long life. The right diet, the right exercise regiment and the right mindset. So in part two, I will help you set up and diet that is designed to optimize your health and give you all the nutrients you need for a longer life. It's not only includes choosing the right fruits, but getting an understanding of how your diet affect your health. Next, you will learn what the right form of exercise for longevity looks like. Not only will actually exactly at which heart rate to train for optimal heart health, but you will also learn the right exercise for healthy bones and muscles. Keeping your body fit with the right workout is extremely important, and you will learn exactly how to do that in section for we will talk about mental fitness . Our brain changes as we age, and you need to know how to train it today to prevent age related memory loss so you will stay sharp, not only physically but also mentally. Mental fitness also includes learning to manage your stress and getting quality sleep. I will talk about all of these aspects in detail. As a bonus, you will also get my list of the best foods and supplements to boost memory and brain activity. As you can see, we have a lot to cover, so let's get started. 3. How your food affects your health: It's no secret that proper nutrition is an extremely important factor in your overall health and longevity in general. The better and more nutritious your food choices, the longer you will live. But to make the right choices, you have to understand what makes food good for you. This is what this section will focus on, helping you make the right food choices and improving your overall diet. Let's first take a look at how the right diet can help you age well. In its most basic form, our diet is meant to deliver the nutrients we need for our bodies to function the way we want it to. At best, we don't just provide these nutrients through the right foods, but also provide them at the right time. For example, protein and carbohydrates are especially helpful before and after you exercise. The quality of a diet is classified along the lines of macronutrients and micronutrients. Macronutrients are those nutrients the body needs and relatively large amounts. They include protein for building and repairing tissue, dietary fed for hormone production, among other functions and carbohydrates as a quick source of energy. Micronutrients are those nutrients that the body also needs but in smaller quantities. These include vitamins and minerals, for example. In addition to these two main nutrient categories, some foods have additional properties that promote extra health benefits and will support your well being. These properties can include one or more of the following antioxidants. Antioxidants are important for fighting free radicals that result from oxidation, which can cost diseases and damage cells in your body. Oxidation, which is the loss of electrons and atoms, happens at a faster speed as we h. This also increases the risk associated with free radicals. Therefore, getting enough antioxidants is especially important. The older we get. While antioxidants can be found in many foods, those that are high in vitamin A, C E, or beta carotene, selenium and like hoping are especially rich in them. Bio flavonoids. Bio flavonoids are what makes some fruits and vegetables so brightly colored. These pigments are also found in red wine and are a special class off antioxidants necessary for vitamin C absorption. They have anti inflammatory properties and can also strengthen the blood vessels. Army get three and omega six fatty assets. Both are two types of essential fats, fatty fish, eggs, walnuts and some oils like flaxseed oils, are high in Omega three and Omega six. Several studies suggest that they can protect against heart disease by lowering trackless right blood levels while also improving brain function and mental health. Probiotics, you probably know probiotics as microorganisms that improve and benefit your G I tract, along with other benefits. Pre immune system. This is because probiotics eight and balancing the flora found in your digestive system, making it easier to absorb nutrients while also decreasing the number of bad bacteria and lastly probiotics similar to probiotics. Probiotics also help Palin's flora and the G I tract, while also increasing calcium absorption, their phone and whole grains, bananas, honey, onions and artichokes. 4. How the wrong food can hurt your health: Now that we've talked so much about how the right nutrition can help improve your health, let's look at how bad nutrition can hurt your help. What you have to keep in mind is that the effects of a bad diet will creep up a new slowly . That means that while you can probably eat poorly for a few months, or sometimes a few years without feeling immediate consequences, besides, maybe some waking eventually you will see your healthy teary it much faster than normal. The following diseases are all directly linked to poor food choices. First, heart disease Heart disease is the nation's number one killer. For both men and women, most heart diseases are triggered by several factors working together, like high blood pressure, high cholesterol, diabetes, obesity and in activity. All these factors can be improved by lifestyle changes, especially by improving your diet next diabetes. Although the genes you inherit may influence the likelihood of you getting Type two diabetes, the disease is also considered a lifestyle disease because it can be avoided or at least kept in check through monitoring your weight, nutrition and exercise. Vice versa at that diet will inevitably increase your chances of suffering from diabetes, even if you have been blessed with good genetics. One study found that just by losing 5 to 7% of body weight while also following a more balanced diet, people with pre diabetes were able to prevent or delay the onset off the disease. High blood pressure High blood pressure can lead to heart attacks, stroke, heart failure or kidney failure. It is often caused by buildup in your arteries that can enlarging and harden over time to form plaque. Plaques difference the arteries and narrows the passages through them. As a result, blood pressure rises more balance died with a focus on healthy fats. Vegetables and fruits can often reduce high blood pressure and the risk associated with it high cholesterol, While some cholesterol is needed for the formation of cell membranes, some hormones and vitamin D, a relative increase in L E L toe HDL cholesterol is often linked to health problems. Unfortunately, the traditional Western diet does exactly that and often leads to a less than optimal LDL to HDL cholesterol ratio and therefore can become problematic osteoporosis. The older we get, the weaker our bones become. In fact, about half of the women over 50 and 1/4 of men of the same age have osteoporosis. An important mineral in the fight against osteoporosis is calcium, which can be obtained from dairy products and leafy green vegetables. One problem is, though, that accounts and efficiency will creep up on you. And so it's very difficult to detect. Make sure to include these foods in your diet or to supplement calcium if you believe that your risk of a calcium deficiency and lastly cancer a healthy and balanced diet is extremely important in the prevention of cancer. Estimates go as far as to say that up to 30% of cancers in developed countries can be linked to poor nutrition, obesity and a lack of exercise. While we still cannot pinpoint one exact cause of the disease, it makes sense to stay fit and healthy to decrease all the risk factors 5. How to eat for longevity: eating correctly will definitely improve your chances of living a longer and better life. But the $1 million question is what does the right diet look like, especially in regards to longevity? In the following lessons, I want to give you a short overview of the two most important aspect of your ideal diet, calorie intake and food choices. Calorie intake is fairly straightforward. You want to consume enough calories to have plenty of energy for your daily tests and activities, while not consuming too many calories to gain excess body fat. Food choices are a little more difficult because the right from choices will depend on your individual health goals and preferences. After all, the best diet is still the one you stick to. Nevertheless, in the context of increasing your life expectancy and decreasing the risks of certain diseases, there are food choices better suited for this purpose than others. We will talk about them in quite some detail, so you understand how they work and how you can include them in your diet. Most important, here are the foods that will keep your heart healthy, your brain healthy while also benefitting your muscles and bones. Lastly, I will also talk about certain supplements that might help increase your life expectancy. Well, we have yet to find the magic pill that makes us live forever. Some supplements seem to have a positive effect on life expectancy. Let's get started. 6. Calories explained: like I said in the last lesson. The single most important variable and determining diet success is your calorie balance from scientific standpoint. Whether you gain weight or lose weight is determined by the first law of thermodynamics, which states that energy cannot be created or destroyed. It can only be transformed from one type to another. Now, I don't want to turn this into a physics lesson. But when applied to dieting, the first law of thermodynamics states that your body weight is dependent on Lee on the difference between the amount of calories that you consume versus the amount of calories that you burn, which is known as your calorie balance. Before we go into the different forms of calorie balances, let's first talk about what a calorie actually is. A calorie is the amount of energy needed to raise the temperature of one leader of water by one degree Celsius, so that means a calorie is a form of energy measurement. When you eat your food, you're consuming the energy that is stored within the food. Your body then uses this energy to produce movement and keep your organism alive. Alternatively, if not all energy is used right away. It can also be stored for later use. Some energy can be stored in the muscles and liver as glycogen, but these stores Philip pretty quickly, so your body will then store any additional calories in the form of body fit back to calorie balance. There were three different states of calorie balances and you could only be in one state at a time. The first is a negative calorie balance. This, of course, when someone burns more calories than he or she consumes here, your body needs more calories to produce energy for your daily functions that it gets from your food. That means it makes up the difference by burning stored energy, meaning you will lose weight because the necessary energy will come from the breakdown of body tissue and negative calorie balance always results in weight loss. The second state is a neutral calorie balance. Here, a person's intake of calories is the same as the expenditure of activities and body processes. This means that all the calories you consume will be used for some form of body process, and your weight will remain stable now, of course, calorie intakes and activities on any given day are not going to be exactly 100% the same, but over the course of weeks and months and neutral calorie balance is quite possible. If your weight hasn't changed over the last few months, your calorie balance is almost always neutral. The third and last state is a positive calorie balance here, more energy is consumed through food and is being burned to produce body processes or movement. As I explained before in this case, the extra calories are stored. Is either glycogen and the muscle and liver or as fat. Okay, so now that you know the fundamentals behind calorie balances, let's see how all this dry theory can help us with actual real life dieting. What you need to understand is that your calorie balance will determine how much muscle you can gain and how much fed you can lose over any period of time. Why? Because calories are literally the building blocks of body tissue. If you want to build more muscles, you not only need to train, but you also need to provide your body with the necessary raw materials to form muscle cells. On the other hand, if you want to burn fat. You have to make sure that not enough calories are shuttled into fat cells to keep in the same size. I explained both processes in more detail in the muscle building and fat loss formula. 7. Calories & bodyweight in a healthy meal plan: now that we covered the general effects of calories and body weight on health. What conclusions can we draw from this for our diet plan? First of all, this means that the main objective of your diet should be to reach a healthy weight. I will tell you what exactly this means later in the course, but for now we can say that since our body weight is such an important factor in our health , the primary role of your diet should be body weight optimization. This means if you do nothing for your diet other than watching your weight and staying within the healthy weight range, you will still enjoy tremendous health benefits. I know it sounds unfair, but those folks we'd all kinds of junk food at irregular times can still be fairly healthy as long as they watch their weight off course. Not as healthy as someone who also eats quality fruits, but we will get there in a bit. Another important implication is that if all you could do to improve your diet was changing , one thing you would want to adjust your calories to an amount that would get you to await within the healthy range. So if you're overweight, simply eating less or becoming more active would bring you the biggest advantage over any possible change in your diet. I know this sounds almost too good to be true because everyone will tell you that what you eat is important, and it is. But even more important is how much you eat and how it affects your body with to give you a drastic example. Even if you got everything else about your calories, right, the benefit would still be smaller than if you only got your calories right? A. Really good example of this is the Twinkie diet, which I will talk about in the next lesson. 8. The twinkie meal plan: I talked at length about the importance of body weight and health. Well in 2010 mark, how and nutrition professor from Kansas took this hypothesis to the extreme when he decided to follow when he called the Twinkie diet. For the next 10 weeks, he would eat primarily junk food like Twinkies, Garrido's Orioles and Brownies. Now, of course, this is not a diet any nutritionists would ever recommend, and I don't either. But Mark wanted to prove two things. First, that weight loss ultimately comes down to calories in versus calories out, and that just losing weight comes with a serious of health benefits. So what he did is he ate all these snakes but nature to always be a calorie deficit and get enough protein through protein shakes just to ensure health. So what were the results? After 10 weeks? Well, he lost £27 reduced his body fat percentage from 33 to 24%. Even more interesting is that his blood work also improved, especially as cholesterol levels. So what's the conclusion that even if you change nothing else but your diet through eating less, you would still improve your health, given off course that you're slightly overweight. Also, to achieve this weight loss, you need a calorie deficit. Now, would Professor Hope have gotten even better results if you follow a healthy diet with a calorie deficit? You bet. But that wouldn't have made as many headlines not, would it? 9. How many calories do you need daily?: no that I talked at length about the importance of calories and body weight. Let's get down to business. How many calories do you really need on a daily basis? So to support your health and fitness, your body weight should be in a certain range based on your height. What you have to know first, though, is that even for the same height, there are a number of factors that will influence how maney daily calories you need to consume first and foremost your level of daily physical activity. Obviously, those who work office jobs need to eat fewer calories than those who work factory or construction jobs Daily. Physical activity also includes how much exercise. The more you exercise, the more energy will burn and can therefore consume more without gaining weight. Also important are genetic differences. This is kind and fair, but some people simply burn a lot more calories just because of their metabolic speed. There is really nothing we could do to change this, so don't get too caught up asking yourself if you have good or bad genetics. Next is muscle mass, whereas £1 of body fat burns around two calories a day £1 of muscle mass burns up to 10 so almost five times more. This means even if two people weigh the same and are of the same height, the more muscular one will be able and need to consume more calories to maintain the same weight. Last but not least, gender on H also make a difference. Men generally burn more calories than women, and young people burn more than older. But once again, there is nothing we can do to change these factors. So don't worry about them. Okay, now, while all these factors might seem to make the path to a healthy body weight more confusing , the question of how many calories you need to consume per day really isn't in practice. And the next lesson, I will show you how to do this using a simple two that is found online. So stay tuned 10. How to determine your ideal calorie intake: Okay, now that you've learned the basics of you planning theory, let's put everything into practice. Remember how healthy balance is the number one turned over your diet success and that they're three different states of Calvi balances negative, positive and neutral off course. To reach any of the three states, you will have to know how many calories your body expends every day. There's several different equations and strategies you can use to calculate this value so there are more or less accurate, more or less difficult than others. I will now show you the easiest, the most straightforward way, which is to calculate your TV. Your TV describes her total daily energy expenditure, which is the number of calories that your body burns in one day. It is calculated by estimating how many calories you're burning while resting, which is called the basal metabolic rate, or being arm, and adding a certain number of calories on top, depending on how often you exercise. If you wait from some roughly the same amount of calories as her TV, you would be in a neutral calorie balance. If you consume more calories than T, you would be in a positive calorie bells, and if you consume less calorie center T, you wouldn't be in a negative calorie counts. The simplest method of calculating your tea is about using an online calculator such as the one I linked in the bonus. It will ask for your age, weight, height and weekly exercise, while the results will not be 100% accurate. Since we all have different metabolisms and being bars, it will give you a good idea of how many calories you need to consume in order to maintain your current weight. If this is not exact enough for you or you feel that value got from the online calculator is a little off, you want to do the following. Use the estimated T value and consume around this number of calories every day. Next, weigh yourself twice a week and monitor changes in your way if you're losing weight. The estimated TV was true low, and you should increase it by around 100 calories. If you're gaining with the estimated TV was too high and you shouldn't decrease by 100 calories. Continue the strategy until you wait stagnates, which is the point where you have found your true TV To make things easier for you. Let's take the example of a man who weighs £180. It's six feet tall or 180 centimeters and 25 years old. If we assume he trains 3 to 4 times weekly at high intensity, his TV will like anywhere between 504,700 calories per day. You would then start with one of the two values and died accordingly for about 10 days to two weeks. If you're gaining weight, you will have to decrease your initial calorie value if you're losing weight increases. So for a simple diet, which we will set up with the next lessons, I will assume tee off the middle ground, which is 2600 calories per day. 11. Healthy bodyweight ranges: Now that you know how to calculate the number of calories you need to maintain your weight , let's take a look at what the right rate would be for your height. If you wait faults within this range for your height, it is generally regarded as healthy. Now this doesn't mean gaining or losing weight will have no impact off course. No one is perfect, and there's always something we can improve. But it simply means that any changes and effects to your health will be minor. Therefore, if you fall within this range, you should pay more attention to the diet improvements I will talk about later in the course, like eating the right foods and getting enough minerals and vitamins. However, if you're outside this range losing weight if you're overweight and gaining weight, if you're underweight, will have a pretty substantial effect on your health and should therefore be prioritized. No, of course, this table is not to be taken as the gold standard and medicine because it doesn't take into account your age, muscle mass and level of physical activity. Genetics and the light can also not be taken into account here for obvious reasons, so always keep in mind that these figures are estimates and should be treated as such. You earned automatically unhealthy if you're outside your weight range and automatically healthy if you're within. But what we can say is that based on the available data, the likelihood of health is higher within and lower outside, and the further you are away from it, the higher the chances off poor health. 12. Food choices for a longer life: like I said before, Eating the right foods is the second important variable in your diet. Now, even though many fitness and die cores a quick to tell you to eat certain foods for optimal health or avoiding others because they will drastically hurt your health, individual food choices are generally not what will make your diet a healthy one. We always have to look at the complete picture and the diet as a whole to see if it's healthy or not. In fact, study after study has shown that you can eat foods that are regarded as less healthy, like chocolate bars or chips. If you don't do it in excess, and if the rest of you that consists of quality unprocessed fruits. That's why in this section I will give you a range of foods to choose from. That should make up most of your diet, so around 80 to 90% if you stick to these and keep your calories and check you can fill the rest of your diet with whatever you like. Sounds pretty awesome, right? The food's we're going to talk about are split according to their macronutrients, so protein carbs and fats most people should focus on these foods and make the changes. I'm about to tell you first before committing to a super complicated diet and also before spending hundreds of dollars on diet gimmicks or overpriced supplements. Okay, so for the average dietary situation in the modern world, most people will benefit from the following changes. Getting the majority of their protein from complete or complement terry protein sources born with these are later getting the majority of their carbs from mostly whole grains, fruits and vegetables, getting the majority of their feds from sources of unsaturated fats and consuming mostly foods high in vitamins and minerals. These air four simple rules that will improve your diet so much that will pretty much automatically become healthy. 13. Quality protein sources: after you have set up your meal structure, you will probably ask yourself what foods are the best sources of protein carbs and fats to include in your diet? I already gave some examples and previous lessons, but to give you some inspiration here, even more ideas. Let's start with protein. High protein foods and the Darien X category include Greek yogurt, cottage cheese, Swiss cheese, eggs, of course, milk and way protein. High protein needs include lead cut steak, ground beef, pork chops, chicken breast and turkey breasts. High protein seafood includes tuna, halibut, Salman and chill Appia. High protein can foods can include anchovies, corned beef, sardines and beans. And high quality is next To go can be jerky. Peanut butter. We're nuts. For example. Hi porting, vegetarian and vegan sources can be beans, chickpeas, nuts and nut butters. Tofel Chia seeds and Leaf agrees 14. Quality carb sources: As for quality carbohydrates, the best sources are unprocessed whole foods like fresh fruit, legumes, whole grains and many vegetables. These foods also contain fibre, vitamins, minerals and antioxidants. Foods made with refined grains have fewer of these nutrients and foods loaded with editors , usually at access calories. Hi carpe whole grain sources can be whole grain bread, whole grain pasta and whole grain cereal with no sugar. Of course, high carb fruits include bananas, mangoes, apples, oranges and pears. Hard card wounds include beings, peace and lentils. Other sources that I haven't mentioned but are also good include sweet potatoes and normal potatoes, brown rice and normal rice, Canoa old meal and two ts. 15. Quality fat sources: consuming quality fed can actually be pretty easy and delicious at the same time. You're a few high fat foods that are incredibly healthy and nutritious. Sources of unsaturated fats include avocados, salman olives and olive oil, nuts and nut butters when they're not highly processed flaxseeds, tuna, dark chocolate and son floor seats. Sources of saturated but healthy feds include whole eggs, high quality meat, full fat milk and chicken breast. Now, sources of transfats or feds that you want to limit and avoid include pizza, hot docks, hamburgers and basically any type of fried were fast food. 16. How much of each (protein, carbs, fat)?: now that I taught you which foods to eat as your protein cart and fed sources. You probably also want to know how much of each the ratio of these three macronutrients in your diet is called your macro split. A proper macro split is important because depending on your goal, you will need more of one macronutrients than you will of the other. So let's start with the most important macronutrients protein. How much protein do you need to ensure long term? We know that everyone needs some protein, but how much is enough? This question is tricky because it raises another one enough for what? And my fitness and muscle bleeding courses. I usually recommend fairly high protein diets to ensure optimal muscle growth. For them, a range of 0.821 gram per pound of body weight per day would be optimal. But this course is targeted more to the average person that might be active, but with a smaller focus on building muscle. So in this case, your protein needs are a lot lower here. A minimum of around 0.3 grams of protein per pound of body weight per day should be maintained. But since this value only translates to around 40 to 50 grams of protein a day for most people, it shouldn't be a problem for you to meet again. This is only the complete minimum amount, and going over it is not a problem. In fact, I recommend shooting for a slightly higher value, even if you aren't looking to build muscle because of the benefits of high protein diets in regards to weight loss and, say tidy, somewhere around 0.5 to 0.7 grams per pound of body weight per day would probably be a good value. This is especially true if you're a vegan or vegetarian, because plant based proteins are generally digested, less efficient, meaning your body will be able to absorb less protein from the same amount of food if it comes from plants instead of animal products. No, what about fits? In order to maintain your general health and fitness, you only need around 0.3 grams per pound of fat free mass per day. Here, fat free mass is everything in your body that isn't fat, so water, muscle or bone mass. This value translates to roughly 15 to 20% of your daily calories for most people and is a target value that you should not undercut. Can you go higher or even a lot higher with your fat intake? It depends. Trans fats are definitely a health risk in excess, and saturated fats should also be watched. However, if you follow a diet high in mono unsaturated fats, there is no reason for you to worry about it's health effects. In fact, the traditional Mediterranean diet illustrates the health benefits off Mona and saturated fats, even when they're consumed in large quantities. So these sources include olive oil or avocados, for example, and lastly, carps. In theory, carbs are not essential for our survival. This means there exists no minimum carp and take you need to consume every day. However, eating carps does come with quite a few benefits when done right. Like I said before, carbs are the most efficient source of energy and food and therefore great for physical exercise. This is why I recommend a fairly high carb died in my Maas Ability and fitness courses. Next, the fiber found in many forms of carbohydrates, like whole grains, fruits and vegetables, eats in the digestion of other foods and keeps your G I tract healthy off course. In addition, these fruits and vegetables also come loaded with vitamins and minerals. Therefore, as long as you stick to quality carbs, it does make sense to consume a minimum intake of around 0.3 grams of carbs per pound of body weight per day. Like quality fits going over. This value is also not a problem again, as long as you stick to quality complex carbs. Don't overeat on simple sugars and candy. Those will definitely hurt your health and can lead to weight gain because of the high amount of calories. 17. What about the remaining calories: Now that we talked about the minimum for each macro nutrient, you might be wondering what to do with the remaining calories. Most likely, you will have some calories left, even if you already fill your minimum requirement off protein carbs and fat with what do you feel the rest of your calories? The answer is with pretty much whatever you like, as long as the calories come from quality sources sounds too good to be true. But it is, we know, from studies done on all kinds of diets, from low carb to paleo toe Atkins that you can live a healthy life on a lot of different macro splits as long as you meteor daily minimal intakes of the three macronutrients and as long as the majority of your foods are quality on process waas. That being said, if you want to build muscle or are physically active, a higher protein and carbs and take makes sense because muscle growth requires a lot of protein, and carbs are the best fuel for your workouts. If you want to learn more about the nuances of muscle building and or fat loss diets, check out my other courses on these subjects 18. Nutrient requirements that change as we age: as we get older, some nutritional needs change. The aging process impacts the body's ability to absorb certain nutrients off which I want to present you. The most important ones now first is calcium, and this girl's especially for women, where moral changes after the menopause can decrease calcium absorption while increasing the loss of calcium through the kidneys. This also increases the risk of calcium deficiencies, especially if you're electoral is intolerant or have a low intake of dairy products. The general, already I for healthy adults is about 1000 milligrams of calcium a day. But as we get older, this can increase to around 1200 milligrams, especially after you turned 50. So make sure you eat enough healthy foods high in calcium like dairy products, or even consider supplementing if necessary. Next is iron iron is vital in carrying oxygen to your cells, but iron deficiencies are pretty common, especially in women, because they was earned during menstruation. Therefore, women are generally recommended to get around double the iron of men or around 18 to 20 milligrams instead of only 8 to 10 milligrams. Good sources of iron, our beef and chicken, nuts, vegetables grains and fortified cereals. Also, as a side note, vitamin C helps you absorb more iron from plant based foods, so be sure to include foods with vitamin C, such a Citrus fruits, greens and tomatoes in the same meal as planned sources of iron. Another side note. If you supplement, don't go crazy as iron can accumulate in the body and be toxic and extremely high doses. Over time, iron builds up in body tissues and because the normal body can't increase iron excretion, the absorbed iron can damage organs like the liver and heart. But if you stick to the doses I outlined before, you will be fine. 19. How much water should you drink: Okay, So after talking about all these vitamins and minerals, you may have noticed that I left out something very important. Until now, water intake is vitally important for optimizing health and performance. The bottom line is that if you're currently not drinking enough water, you're going to notice several immediate benefits by increasing intake to optimal levels. So in this lesson, I want to teach you how much water you need exactly and what kind of water you should be consuming. As you probably know, water comprises over 60% of your total body weight, and every part of your body requires water. For example, water is a vital part of your body's detoxification systems. It's used to digest foods and shuttle nutrition's to its cells. It's needed to keep your eyes, nose and throat moist. It keeps our joints lubricated and supple, which is vital for preserving joint health and brain cells. Required a delicate balance of water and other chemicals to function properly. So it's obvious that staying hydrated is important and dehydration will slow you down both mentally and physically know how much water should you actually drink them to stay hydrated . Interestingly, the question should really be how much you eat and drink, because many foods, such as fruits and vegetables, contain significant amounts of water. For example, research shows that in the United States, about 20% off our water and take comes from the food we'd with this in mind. How much water should you be drinking every day? You have most likely heard the traditional recommendation off a glass of water per day. But the problem is that optimal water intake will differ depending on your weight and activity level. This is why the institute from medicine actually recommends relate thirst. Be your guide. I know this sounds really big, but our bodies are actually very good at recognizing dehydration, and once this happens, you will feel thirsty. Now you probably still prefer a specific value that you can target just to make things a little more tangible. A good target value is about 2.7 leaders or 3/4 of a gallon of water for women per day and 3.7 leaders or a gallon for men per day. So this should be your baseline to shoot for every day. No, If you're like me and exercise regularly, then off course, you need to add some additional water to the baseline simply because you sweat more than the average person. A good recommendation is to add around one leader per hour of exercise to make up for the additional sweating. Okay, now that you know how much water you need, the next question is, what kind of water should you be drinking? This will heavily depend on where you live in the world. In developed countries, tap water is usually fine, but research has shown that even there it can sometimes be contaminated with all kinds of pollutants, like bacteria and heavy metals. Many people know this and drink bottled water instead. But the problem is that bottled water, especially when it comes from plastic bottles, also contains quite a few chemicals, mostly from the plastic leaking into the water. Also, bottled water can be quite expensive when you drink a lot of it. So what's the solution? Children tap water. Home water filters are getting better and cheaper by the year. The key to judging them is the amount of dissolved solids they leave in the water, which can be measured in terms of parts per millions to use them. You simply put water in the top container of the filter, which then slowly passes through the filtration mechanism and comes up pretty much chemical free. A good water filter will produce clean water for many months before needing a change of filters, so drop about this lesson to make sure you get enough water. Let thirst Beer Guide and shoot for 2.7 leaders if you're women and 3.7 if you're a man. If you exercise regularly, drink around one leader per hour of exercise on top of that. And if you're concerned with chemicals in the water who water filters are a great way to get rid of them without spending too much money. 20. Training for longevity: next to your diet. Exercise is the best and most straightforward method of keeping your body fit and young. In fact, a group of researchers recently concluded that physical activity is one of the best preventative drugs for heart disease, diabetes and cancer. They came to this conclusion after a matter study had compared the effectiveness of exercise against drug interventions on mortality rates. Basically, what the study found is that the right amount of exercise can be just as effective in treating pre diabetes and heart disease as the best brooks we have available. Now. This is huge. Our bodies were not designed to sit around all day, so you have to stay active to keep it functioning properly. Besides, that exercise also releases dopamine, the reward chemical that makes us feel good. That being said just is with drugs, we have to look at dosage. So what type and how much exercise is best for the purpose of living a healthy and long life. Of course, one could easily think the more the better. But this is actually false. We know from studies with professional marathon runners that their risk of heart attacks can actually increase due to the potential damage extreme endurance cardio can due to the heart. But then again, very few people fall into this range of extreme marathon runners. So the age old advice that any amount of exercise is better than none whatsoever still mostly holds true now for the average person. How much exercise is best? Basically, two recent studies found the following and this probably falls in line with most people's experience. People who don't exercise at all have the highest risk of premature death. People who exercise less than 150 minutes of moderate exercise per week lower the risk of early death by 20%. People who exercise around 150 minutes per week of moderate exercise lowers the risk of death by 31% and people who exercised around three times that, so 450 minutes per week lowered the risk of premature death by 39%. Lastly, people who exercised even more than 450 minutes per week on Lee gained the same mortality risk reduction as those who exercise 150 minutes pervy so around 20%. This means that there is a sweet spot that you want to hit, which lies around 450 minutes of moderate exercise per week. This translates to just over an hour a day now. For some people, this might seem like a lot, but keep in mind that the researchers talked about moderate exercise. This includes things like pass walking or slow jogging, which aren't that exhausting. If you have less time available or, like me, simply like to exercise at a higher intensity, you will need even less than the 450 minutes per week to see similar results. In fact, the most time effective fitness regimen is probably one that includes short bursts of high intensity activities instead of long distance running or crazy amounts of cardio. Such a workout should be designed along the following lines. It should include a variety of exercise is performed regularly, some type of resistance training certain arrestees where your body can recover and optionally some type of interval training like hit 21. The right training for a stronger heart: the human heart is an incredible muscle. It's about the size of your palm and can be considered our bodies engine responsible for pumping blood into all body parts. Like any engine, the heart has to be up, kept and maintained. Besides, the healthy hard foods are already talked about. The best maintenance plan also includes the right type of exercise, along with limiting risk factors such as obesity. In general, aerobic exercise is best to train the heart and keep it healthy. Aerobic means with oxygen and refers to any activity that increases your oxygen intake, meaning we have to breathe faster or harder, and therefore your heart will beat faster. Now, before we get into the details of aerobic exercise, that's first talk a bit more about the heart, so you understand how it works. Basically, the heart is a pump made out of muscle, which forces blood to the lungs, where it can take an oxygen. From there, the blood will be pumped out to the rest of your body. Your heart does this 24 hours a day, seven days a week, and without it you would almost instantly die. It seems crazy, but this little muscle beats about 100,000 times per day, pumping 2000 gallons per day. The process usually works very well, but problems can arise when the heart gets weaker, meaning it pumps less blood through your arteries. This could be the result of heart chambers or blood vessels clogging up. We're breaking down, which usually happens along with cardiovascular disease, which in the worst case can be lethal. One of the greatest respect, Er's for cardiovascular disease is in activity. Studies show that people who were completely inactive having up to 50% higher chance off developing cardiovascular disease than people who are active, or at least moderately active. This means sitting around all day isn't so safe after all. It is estimated that one in four adults in the U. S is completely sanitary, meaning they don't exercise at all. The problem is that our hard being a muscle needs to be exercised to be kept strong and in shape Now. Some people who were construction, for example, already exercise quite a bit during the work hours. But people who work office jobs are not active enough and should definitely make time to exercise during their time off the fully sedentary lifestyle is even more dangerous when it's combined with poor nutrition, which further increases your risk of heart disease. Now. That being said, how should you exercise to minimize thes risk and improve your heart health? It's actually pretty easy and takes only about an hour of your time each day, a few days a week. Basically, what you want to accomplish is increasing your heart rate for a sustained amount of time. 3 to 4 times a week is already enough. You will see that like any muscle, the heart will become stronger and larger, and we'll be able to pump more blood through the body with every beat. People who regularly exercise also have a slower resting heart rate. Because less effort is needed to pump blood years, her regular exercise can further benefit you. First, it regulates blood pressure. Regular exercise will keep your arteries elastic, which promotes healthy blood flow and normal blood pressure. This is especially important for older people, where the aging process will eventually take a toll on their arteries, while many people with high blood pressure or hypertension up for meds moderate exercise in the form of light drawing every day can be just as effective as was shown in several studies. Next, regular exercise increases oxygen consumption. Put simply, exercise raises the number of red blood cells in your body. This helps transport oxygen faster and more efficiently. Therefore, it's no surprise that people who exercise often have the lowest risk for heart disease. What's interesting, though, is that studies have found that light to moderate exercise also helps people with existing heart disease. In that case, you want to make sure, though, that your activities are monitored by your doctor. Of course, exercise also assists in weight loss. We know from scientific research that exercise and weight loss are not a hit or miss game. That means that if you are overweight insanitary you will see benefits even if you start out doing very little exercise and only lose a bit of weight. Basically, any progress is better than none, and you don't have to go all out at first, which would also risk burning you out, of course, and lastly, exercise lowers the risk for Type two diabetes. Physical activity improves insulin sensitivity, which means your body has lower blood trimmer levels and lower risk of diabetes. In fact, exercising 2.5 hours a week led to a reduction diabetes risk by 58% in one study. Okay, now that we talked about all the benefits of regular exercise, let's got to the workout. What should an effective aerobic workout look like? First, the good news. Any activity that increases your heart rate and that involves the new continues motion can be used. This includes not only the traditional running or jogging, but also swimming, rowing, biking and even things like tennis. Even more exotic sports like kick boxing or dancing can't provide aerobic benefits when done at the right intensity. So the first thing you want to do is a warm where ups are important because they help your body make the transition from rest to activity and prevent soreness and injury. Starting a workout without warming up can lead to all kinds of problems, like muscle strains. Burke cramps. A good warm up includes dynamic movements and no static stretching. This is done after your workout. A few warm up options are to do some jumping jacks, jump rope or go for a light jog, or even just a walk. If you want the ideal full body warmer. Check out my stretching horse, where everything is explained in more detail. Once you're warmed up, you will start your exercise. But at what intensity do you exercise? We know from research that the optimal amount of weekly exercise in regards to overall health is around 450 minutes of moderate intensity. Exercise. Moderate intensity exercise should be done at around 60% off the person's maximum heart rate. How do you figure out this value by calculating your maximum heart rate and multiplying it by 0.6. Your maximum heart rate is estimated by subtracting your age from 220. So if you're 30 years old, your maximum heart rate is around 190. Now the name maximum heart rate can be misleading. Obviously, if you wanted to, you could bring your heart to beat at an even faster rate. What this term means, though, is the maximum rate that your heart should be while exercising. Now that you have 1 90 as your maximum heart rate, you multiply it by 0.6 to get your ideal heart rate for moderate intensity exercise, which in this case is 114 now. This heart rate might seem low to some people, but keep in mind that it is meant for beginners. If you're an advanced Rooney, of course, you can go higher with something like 80 or 85% of your max heart rate. Here's a table with the target and maximum heart rates, according to H. After you figured out your target heart rate, you need a plan to reach a goal safely without going overboard. What you want to do is start with an exercise program that will bring you up to 60% of your max heart rate during the first few workouts. Then you gradually increase intensity and bring it up to 70 75 80 85%. Just as you would increase the weights lifted in the gym to build up your bicep muscle, you bring up the intensity of your aerobic workout to build up your heart muscle. Pretty simple, right At this point, you might be wondering, though, how to track your heart rate correctly. Don't worry. Explain how to do this in another video now, before and this one Let me say one more thing about hit workouts. People who aren't complete beginners and one of more time effective workout can also up for high intensity interval training. This training is usually shorter, but we'll bring your heart rate to around 90% of maximum. Doing this is definitely an option and can be super fun, but might not be the best option for people who are just starting out. 22. How to monitor your heart rate during a workout: checking and monitoring your heart rate during a workout is pretty simple. And there are two basic ways to do this manually or with a heart rate watch. Let me start by showing you how to men. He check your heart rate. The average resting heart rate for the mom ledeall will be anywhere from 60 to 100 beats a minute. Usually a lower heart rate and rest indicates a more efficient heart and better cardiovascular health, for example, and experience and well trained athlete could even have a resting heart rate close to 50 or even 40 beats per minute. Now to check your heart rate, doing a work up or any other time, for that matter. What you do is first you find your pulse. You can do this either by placing two fingers on the inside of your risk on the thumb side of your hand. This would be your radium polls or by putting the two fingers on the corroded artery on either side of your neck towards the wind pot. See for yourself which one you like best. I personally prefer the radio polls, but usually the Kuroda polls will be stronger because it's closer to the heart next year, Chris slightly against the artery so you can feel your polls, but not to forcefully that you would cut of blood flow, of course. Then you count the number of beats you feel for 15 seconds and multiply this number by four to determine the heart rate per minute. You can also cone only for 10 seconds and multiply by six. Whichever you want to do is fine. One disclaimer. When checking your corroded post never checked both corroded arteries at the same time, this could cut off blood flow to your brain and make you faint. Also, never checked with your thumb because it has own polls and with throw off the results. The second method of monitoring your heart rate is by using a heart rate monitor. Of course, he's usually comes watches that either read your heart rate with chest strap or directly and nervous. There are pros and cons to both types. In general, the chess trip will be more accurate because it's closer to the heart and usually also cheaper, which is that really oppose directly at your risks are more comfortable, of course, and you can't lose the chest strip, which happens quite a bit. In the end, you will have to decide which one you prefer. End of any of the two options are even worth your money because doing it manually will always be free. 23. The right training for stronger muscles & bones: while building muscle and losing fit is often about looks. For young people, staying in shape is more than a vanity thing as you get older. In fact, keeping your muscles strong will keep your entire body healthy from your posture to your bones. What many people don't know is that one of the greatest risks of aging is actually falling not from any height but simply falling down. Older people not only have less muscle mess to keep them up, right. There are also more likely to break their bones due to lower bone density. The good thing is that resistance training can protect you against boneless and muscle breakdown. Building muscle also decreases the amount of body fat you have, which in turn lowers the risk off all the diseases linked overweight and obesity. But before we go into how you should train your muscles, let's first take a look at what happens to aging muscles and why we need to counter act in the first place. As people age, their muscle mass starts to deteriorate. You will not only feel weaker but also look more flabby. This process can start as early as your thirties, but the majority of people will see it beginning in the forties and fifties. On average, people lose about 1/3 of their strength between the ages of 50 and 70 and another third of what's left every 10 years after that. However, we know from research that this muscle breakdown is not due only to natural causes, but also to the sedentary lifestyle that we tend to adopt as we get older. So the good news is that the muscle loss can be counteracted and prevented by simply getting off the couch and doing something physical. That means whether you're physically inactive due to your job, where you've been bedridden because of a broken leg. Your muscles will rebuild as soon as you start exercising again through resistance training . Not only that, but resistance training will also delay the onset of eight related muscle breakdown. There are countless cases out there where people in their sixties or even seventies are still working out while lifting people much younger than them. Trust me, it's never too late to start, By the way, this is also true for women. Many women stay away from lifting weights because they're afraid of getting too big and muscular off course, nothing could be farther from the truth. In fact, most women don't have enough testosterone in their blood to build muscles like a bodybuilder. The female bodybuilders you see on TV are almost all taking steroids or other growth enhancing hormones. That said, women can and should do resistance training to get stronger and leaner muscles, especially if they want a more hourglass figure, which usually includes a bigger but 24. The right supplements for healthy joints and bones: healthy joints are important not only for sports performance, but for a high quality of life and to prevent osteoporosis. If you feel your joints are at higher risk, for example, because you lift heavy weights regularly or simply because you're getting older considered taking one of the following supplements Calcium calcium should best be taken along with vitamin D. As together, they ensure strong bones and ligaments by preventing early loss of bone mass and also fractures. A good calcium supplement can be effective in reducing joint inflammation and pain, especially in the niece. If you prefer to get your calcium from foods, go with milk, yogurt and broccoli, and those of around 600 milligrams per day would be ideal. Next is fish oil, which are already recommended in the supplements for general health because that has been shown to help with overall joint pain. Another great supplement is Sis's. Sis's is an herb that has been used for hundreds of years to heel. Bone fractures and joints. In one trial had cut the recovery time after a bone fracture in almost half, you can get its benefits by supplementing around 300 to 600 milligrams of CIS is pretty. Keep in mind, it does sometimes relax the muscles so it shouldn't be taken before a workout. I feel so for no methane or simply M s M is also supplement that is set to help with joint pain. It is a naturally occurring compound founded fresh fruits and vegetables. Unfortunately, research on M S M is still limited, but my personally experienced supports this claim and have had great results with it so far . One study found that around three grams of M s m twice a day improved symptoms of pain and physical function, So this might be a daily dose you want to shoot for and last but not least, make sure to also get enough vitamin C if you suffer from joint pain because it is a powerful antioxidant and joined food. So a vitamin C deficiency can lead to slower joint healing. 25. How resistance training will benefit your bones: one major benefit of weight training is its ability to improve bone density. This aspect becomes increasingly important, the older we get as hip fractures on one of the main reasons for nursing home admissions. Postmenopausal women are at the highest risk for low bone density because of their decreasing estrogen levels. Estrogen is not only an important sex hormone, it also helps build and maintain bone mass. Therefore, lower estrogen levels mean higher risks of reduced bone density and osteoporosis. The same goes for men with low testosterone, which also has a positive effect on bone density. Old people in general, even with healthy hormone levels, are also at high risk of weak bones because when you're a young bull, nose is balanced and in some cases exceeded by new bone tissue generation. But as we H bone tissue losses increase an old paste, the creation of new bone tissue, that doesn't mean, of course, that you shouldn't neglect your bones. If you're not part of these groups, the stronger your bones are today, the more of their tissue you can lose over time without feeling any negative consequences. So how does strength training or resistance training counter act bone loss basically resistance training, supports or bones through a process known as bone remodeling. The stimulus the body receives during the training will lead to bone osteoblasts, which are cells that rebuild bones. Some of the stimulus can be achieved through aerobic exercise, but this will mainly target the legs and lower body. Create all the bones throughout your body. Resistance training with a full body workout is the ideal way to ensure total body bone health. 26. Bodyweight vs. strength training: the debate of body weight versus weightlifting exercises is a big one. In fact, you will find people on the Internet arguing over it for days and days, seemingly without getting anywhere, so to help you understand the difference between the two and to help you the site. Which one is best for you? Let's see what they're pros and cons are. First, let's start with body weight exercises. Body weight exercises are very convenient and effective. You don't need a gym, membership or any equipment, since all you'll be using as your resistance is your body. Also, since body weight exercises are fairly simple in their movements, it's usually easy to prevent injuries. This is especially important for beginners that are new to resistance training and more prone to errors. And for here, body weight training tends to be much more forgiving and won't lead to injuries as fast Last a body weight exercises are very easy to modify and can be adapted to different strength levels so they can be used by beginners and advanced trainees alike. Now what about weight training exercises? Because you will be lifting higher weight loads when doing weight exercises, you will be able to build muscle at a faster than normal rate. Also, specific exercises with loaded weights are perfect to strengthen muscular imbalances because you can target individual muscles a lot better than with body weight exercises. And lastly, it is generally more easy to progress with weight training exercises because all you have to do is and await played to the bar instead of finding a more difficult variation of a body weight exercise. So what's my verdict? Which one is better? As so often in life, there isn't a clear cut answer to this question because it really depends on your preference and lifestyle. If you don't like gyms and want to train wherever and whenever you prefer, then body weight exercises are definitely a way to go. If you do have access to a good gym and want the fastest possible results, however, then weight training will be your better bet. I personally do both, especially because that travel a lot and often don't have access to a gym. In the following lessons, I will teach you what a good workout would look like in both cases, while also teaching you the most common exercises 27. How to strucutre your resistance trianing workout: following the right workout is extremely important when doing resistance training, and there are many things you can do wrong. While I don't want to turn this into a lecture on one specific muscle building workout, I want to give you a few important guidelines when starting out with your routine. For more detailed info, please check out my fitness courses first, of course, is the right warm up justus with aerobic exercises. You don't want to go all out without preparing your body for the coming stress. Again, I recommend a full body warm up with dynamic movements like jumping jacks, a few pushups and somebody weights, squats. Some light five minute cardio can also help you get your blood pumping. Also important is to do a few sets of lightweight before you start training a new muscle group. So, for example, if you're doing the branch, press to 2 to 3 sets of lightweights before you start with the actual working set. Next, focus on compound exercises when it comes to exercise selection. Compound exercises, also called compound movements or multi joined movements always trump I selection exercises along with progressive overload. They're the best and pretty much the only way to ensure optimal and long term muscle growth . Why Compound movements utilized multiple joints, and I usually performed using free weights instead of machines. That way, they target several muscle groups at once, giving you the best possible 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 bicep curls or the packed deck something the only way to get bigger arms for a fuller chest is by hitting the muscle directly with a set of dumbbells for machines. The problem with this mindset is 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 break down muscle tissue by overloading them so they can grow back stronger. This strategy were expressed, the more total weight you lived and the more muscle groups you recruit doing a workout. Isolation movements allow you to lift only a small portion of the weight that you can move when doing heavily loaded compound exercises. Third, work large muscle groups before small wants. Like I said, before compound movements are king, they will enable you to lift the highest level possible and lead to the best results. They should always be done first in your workout. If you wait to work the largest muscles last, you'll have less energy and be true tired. So, for example, when working on legs, start with the quads and glutes, the two biggest muscles in the legs. Only once you're done should you target hamstrings or the caps. Another important factor is progressive overload. Simply put, progressive overload means that you have to increase the demands on your muscles over time . In terms of weight training. This concept usually refers to continue lifting more weight, but progress could also be achieved through more sense. Sport rebbe's Why is progressive over? It's so important. The human body is designed to save energy in order to survive, and it will only change if absolutely necessary. Assuming your goal is to build muscle and get stronger, the only way of accomplishing this is by creating an environment which forces your body to adapt. Here's where many beginners and sometimes even experienced trainees don't make their homework. They get a great workout and go to the gym highly motivated, but used the same exact weight sets and repetitions for weeks, if not months. After a while, they get disappointed by the fact that their bodies stuck building muscle. Oftentimes, they switch to different exercises, never realizing that the problem was a lack of progression rather than their workout designed and lastly. But this should be a given use. Adequate wait. Many beginners either use weight that is way too light or wait too heavy. The problem with weight that is to light is that your muscles won't work hard enough in case of a weight that's too heavy. On the other hand, you can damage your skeletal muscles and joints. Depending on the workout you choose, you should be able to lift the weight for 4 to 12 reps with proper form. If you choose a way that you can lift for a lot more reps than then, it's too light and you want to increase it. If you're having problems maintaining correct form on most of the repetitions than it's too heavy and you want to decrease it 28. How our brain changes as we age: as we age, our brain changes and mental function will decline somewhat. While some changes are normal and nothing to worry about, others might indicate more serious condition. I know to go over the most common types of changes, and whether or not they're an indicator of something bad, the most common change related to aging is that it will take you longer to retrieve newly acquired information. In short, your long term memory remains pretty much the same. Where is your short term memory slows down. The majority of people will experience some form of short term memory glitch after the age of 50. This can include having problems remembering names, dates and other specific details. The good news is that these brain Florence are nothing major toe worry about and not usually signs of dementia or Alzheimer's. As long as you don't have difficulties with your daily activities, you're probably on the safe site. Things that might indicate health concerns include forgetting how to do familiar tasks like preparing the same food you always aid were frequently leaving the water running. Same goes if you're starting to have major difficulties learning new tasks because some brain diseases compromise the ability to learn new things. Changes in personality, such as anger or avoidance, can also be a sign of brain disease. Sometimes the frustration of losing the ability to care for yourself frightens people and can lead them to lash out or become reclusive. Now, of course, none of these things by themselves are a strong indicator of any specific mental disease. But they are an indicator as a whole. Only your neurologist can say for certain what is going on and what should be done. 29. Preventing age related memory loss: even though the natural brain changes that come with H R Normal, you can minimize the impact of new transmitter deficiencies. There are several strategies that you can use to increase in balance neurotransmitters and therefore keep your brain fit. First on the list would be exercising your mind just like your body needs physical activity . Our mind should be exercised, too. Now just doing a few crossword puzzles and solving some sudoku won't cut it, though mental stimulation should take the form of not only complex problem solving activities but also staying up to date on current events and socialising with family and friends, or even playing an instrument. If the brain is continually challenged and taken care of, even as you age, it will still be able to form new connections and learn new things. Calming. But challenging hobbies like woodworking are also a great way to keep up your mental fitness. Next, you also want to stay physically active. Of course, we already talked about the benefits of exercise for the body, but it can also improve blood flow to the brain and improve your attention span. Part of the right exercise regimen is also a brain healthy diet, which should include the foods which I outlined in the videos on fruits for brain health. Hydration is also huge at about 90%. Are rain is comprised of more water than any other organ in the body. Keeping it hydrated is vital for concentration and mental alertness. To learn how much water you should consume for optimal health, be sure to check out the video on ideal water and take. Another important factor is sleep well. We still don't know about the long term effects of poor sleep and its impact on memory loss . It's safe to say that a proper sleep hygiene will benefit your mental fitness and improve cognition. So make sure to follow a regular sleep routine and get at least 7 to 9 hours every night. And lastly, a few things you want to avoid, or at least keep in moderation. First, alcohol studies have shown that those who drink excessively over years are at a higher risk of developing dementia and memory problems. Keep your intake at or below one or two drinks per day for men or one of your for women. Smoking smoking increases the risk of strokes and dementia It is also associated with Alzheimer's, and one study found that smokers have more than double the risk of non smokers to suffer from Alzheimer's at one point in their lives. Lastly, stress managing your stress is important for every aspect of your health. Too much stress will cause the release of hormones and enzymes, which can affect judgement and memory. Cortisol, for example, is very high up the list of hormones that can impair memory. Of course, short term spikes of stress hormones are not a problem, but when their levels are elevated for too long, these chronic stressors will affect your health, both mental and physical. 30. Making your memory age proof: a big part of mental fitness is the ability to retain and quickly access information that is stored in your brain. This is what we call memory. Most people will see a decline in memory with age. But from a scientific standpoint, it's not exactly clear if this is due toa actual memory loss or due to the normal decline off our brains processing power. Either way, there are things you can do to improve your memory now, so you're better prepared for the future before I show you how. Here is a quick explanation of the different types of memory first declared in memory. This is what most of us think of when we talk about memory. It refers to memory that's available on a conscious level, so dates places were names. We usually have to make a conscious effort to recall this information and therefore notice quickly when we can't next is none declared of memory, which relates to routines and skills. This would also include muscle memory as a consists of memory related to motor learning habits and or conditioning. Interestingly, this type of memory isn't affected much by aging. Another type of memory is sensory memory which involves retaining information you have just heard or seen. Basically, it provides you with the ability to hear or see something for a very short amount of time, like a second, and then memorize it like known declare of memory. Sensory memory isn't affected much by aging and lastly, to more types of memory, which most people are already familiar with short term and long term memory. Short term memory focuses on recalling information from several seconds to a few minutes. Important is also that this includes new information and no element of repetition. Unfortunately, short term memory can be significantly affected by aging long term memory, On the other hand, construct larger quantities of information and, in theory, for unlimited duration. This area is usually affected very little by the aging process. With this in mind, how can you improve your memory today? While they're countless of brain games and memory eps out there, it's not clear whether the ability to master them translates to information that is unrelated, so you can include them as part of your mental fitness routine. But it's even more important that you understand the strategy is proven to help you remember information faster and store it more officially, you are a few of the most common ones. Use mental pictures and notes. Visualizing things helps you remember them more easily. People who read a text out loud usually also retain it more easily. A good strategy is to relate new information to things like colors, emotions or textures. This will help your brain create more connections linked to this new information and therefore create more of an imprint. A similar strategy is grouping any new information toe already stored memory. Creating this link takes less of a mental effort and makes it easier to remember the entire group. Organizing is also a great way to quickly remember something. Objects that are put in the same place are generally remembered a lot easier and as a group . So, for example, you should use a calendar as an organizer for your events and notes or no books for complex information. If you highlight certain phrases with bright colors, your brain then will associate these colors with the phrases and create stronger connections. Also, keep in mind that repetition is came. Obviously, the more often you repeat information, the stronger it is embedded into your brain and the better you will memorize it. For example, after view met someone repeating his or her name out loud can increase the chances of your recalling it later. Just make sure you don't seem like a weirdo doing it. As you can see, exercising your mind is very similar to exercising your muscles. You can improve your memory with the right strategies and reminders. Like I said before, my games, like sudoku or crossword puzzles can also be a part of your mental workout. But make sure to use the strategies I mentioned in real world environments with information that really matters to you. 31. The right supplements for better memory & focus: research shows that taking the right supplements cannot only help your normal health, but also your brain fitness and protect against mental decline in the future. You wrote the best options to choose from blueberries. Blueberries contain certain molecules which protect the brain and positively influenced its activity. They also support the growth of neurons and their interaction. Even better, blueberries are safe and do not interact negatively with other mass, which makes him the ideal supplement for more Mary and focus. To supplement correctly, take around 500 to 1000 milligrams of a blueberry supplement or eat around 100 grams for the real thing per day. Another great supplement is back open Mainieri, which is a swamp lands used, traditionally an Indian medicine. It is usually recommended for elderly people, but people from other age groups will benefit from supplementation as well. Basically, what it does is it improves working memory, which describes the ability to focus on a certain topic while also retaining it for later. You should take around 750 to 1500 milligrams of lycopene. When you Harry along with food once a day, it has to be supplemented for at least one month to see results, so make sure you don't expect results too soon. And lastly, you could also take a supplement mix that you will find it most. Pre workout supplements for more memory and focus. These are healthy meaning with caffeine. Together, they not only raise your energy levels but also improved focus and attention span. If you aren't used to either, start by taking 100 milligrams off the inning and 50 milligrams of caffeine. Once you get used to it, you can gradually increase the dose of both, but don't exceed 200 milligrams of either, for optimal results should take this mix 30 minutes before you need to increase your intention and focus. 32. Understand & reduce stress the right way: stress is part of life were all stressed at one point or another. But that's not necessarily a bad thing because stress is also necessary part of life. What you have to understand is that stress can fall into one of these two categories. First, use tress or good stress, which occurs from positive events such as moving into a new house or having a child. Second distress, which is stress resulting from negative events like getting sick or losing your job. From an evolutionary standpoint, we experience stress because it can be life saving in stress that gets you to act when you see a car speeding towards you or a dog attacking you. So what's problematic is not the stress per se, but a chronic level of high stress. Here, your stress hormones, heart rate and blood pressure remain elevated, and don't level off. This does take a toll on your body and will negatively affect your health before we show you how to counter act this problem. Let's look at how chronic stress affects your body. This will help you understand and manage it better. We know that every time you experience dress for a prolonged time, the same biological reaction will take place in your body. There are three stages to it, and here's how everything unfolds. Stage one is the alarm stage. This is what many people know is the fight or flight response. Your nervous system will release adrenaline, which raises your heart rate and blood flow to your muscles and brain. This, along with the spike in blood sugar levels and your pupils dilating, will give you a quick energy burst and is the best possible condition to take action. If the cause of the stress is removed, your body would return to its normal state and everything would be fine. But when the cause of the stress isn't removed, you will move on to the second stage, which is called adaption. Here, your body reacts by adapting to the constant high stress level. Less adrenaline will be released at a slower rate and the effects of stage one lesson. However, your body will have to produce cortisol for this resistance reaction. Short increases in cortisol aren't a problem, and if this dresser resolves, stage tool will be short and your nervous system will go back to normal. But things become problematic when you experience stress constantly and on a high level. If your body stays and stage true for too long, without periods of rest, you will get tired, irritable and your concentration suffers. Finally, you reach Stage three the exhaustion stage. At this point, your body has run out of its reserves of energy as your adrenal glance will no longer be able to produce adrenaline. Blood sugar levels decrease, which leads to even less stress. Tolerance, as you are now under chronic stress, you are more prone to sickness, both mental and physical. Of course, aging will also take place at a faster rate, and your overall health suffers tremendously. Okay, now that I took you through this horror scenario, don't worry. There are many ways in which you can combat stress and effectively reduce learning. How to reduce your stress load will not only improve the quality of your life, but also improves your chances of living a longer one. Well. There are lots of techniques and strategies that we can use to reduce dress. First and foremost, you have to recognize the sources of stress during this will help you because you're not concentrating on what can be improved rather than letting stress continue to grow until it's out of control. This will save time, money and energy in the long run, as professional help is usually only needed when someone has led unrecognized stressed buildup for too long. Okay, I will now present you with a few very effective methods of self relaxation that you can use to limit the stress in your life. The 1st 1 is proper breathing. Deep. Slow breathing is one of the easiest and most effective instant stress relievers. What you want to do is breathe all the way into your gut while moving your abdominal and not your chest. I know this sounds very simple, but deep breathing will bring more oxygen into your blood, which has all types of benefits, like relaxing your muscles and bring you more energy to the brain. You're also forced to focus on the moment and not some distant worry. Therefore, deep breathing is great, and you can do it anywhere any time. Meditation goes one step further and not only includes deep breathing but also confronts you with your thoughts. Practice meditation regularly and you'll be able to enter a state that similar to sleep with similar benefits like hormonal, menacing and stress reduction. During meditation. Make sure you clear your mind of any distractions. The cluttering your mind will enable you to detach from stressors while calming your body and muscles. Your heart rate slows down along with your blood pressure and anxiety levels. Another great way to relax your body is through progressive muscle relaxation. Here you tense and relax all the muscles in your body. This will lead you to relieve tension and feel much more relaxed within minutes without the need of any special equipment. Here's one possible progressive muscle relaxation routine. First, you start by tensing the muscles in your face. For this, try to hold on tight. Grimace for 5 to 10 seconds. Next, you relax the muscles again for 5 to 10 seconds. Repeat this process with all the major muscles in your body, from the top to the bottom, so your neck shoulders and so on. One last possibility is music therapy. We still don't completely understand how it works, but music therapy has been shown as an effective way of battling stress, and music therapy doesn't have to involve only listen to music people who play an instrument also reported lower stress levels while doing so along with people who wrote music. They all show signs of lower broad pressure and stress levels and a more productive afterwards. So if you're a music lover, make sure to take advantage of its healing effects. 33. How to sleep for a longer life: sleep is our bodies and especially our brains Reset button during sleep, your body restores your immune system and creates new connections in your nervous system. Most hormones are also restored while you sleep. That's why a good night of sleep is so important to us. If your body doesn't get the time it needs to rejuvenate itself, you will quickly feel the consequences. Not only will you be tired, but you could also compromise your immune system and overall health. If sleep deprivation is chronic. Basically, it's just another form of stress which, like all other forms of stress, will lead to problems if left untreated. In fact, prolonged poor sleep has even been linked to major diseases like cardiovascular disease, obesity and diabetes. And these air just the physical problems. Mental problems arising from sleep deprivation include anxiety disorders, lower ability to relate to others and worst memory. So, as you can see, the right quality and quantity of sleep is huge for your health. Fortunately, the most common causes of sleeping problems are completely preventable and will be addressed now. The magic word is sleep hygiene. This refers to all the habits that you should adopt that induce good sleep. Most of these routines are very easy to adopt and only require small changes. I will now list the most common ones, which were seen as general guidelines towards better sleep. First, reserve the bet as a sacred place for sleeping. You shouldn't watch TV or read there, and it should be only used once you're ready to sleep. Watch TV on the couch instead. And don't use your bedroom as a place to socialize. Next, go to bed and get up at the same time every day. Many of us travel a lot or stay out late on the weekends. Then it's best to reset your rhythm by setting a specific sleep, wake time and sticking to it. Your body will adapt to that schedule and feel a lot better following it. If your bed and wake time change too much, your body won't be able to adapt, and you will feel tired during the day and have trouble sleeping at night. Also, make sure to not consume any stimulants, like half in at least six hours prior to that now, depending on how sensitive you are to caffeine, you might even want to go longer than six hours before bedtime. But for most people, it's a good rule of thumb. Your exercise should also be done with enough time prior to your bedtime. Of course, exercising regularly is important and will help you sleep better at night, but only when your body has enough time to cool down afterwards. With cool down, I don't just mean body temperature. The release of endorphins during physical activity will also act as a natural stimulant and keep you awake if you work out right before bedtime. When you eat your last meal is also important. Some people will have problems falling asleep on a full stomach, but an empty one is just as bad. There's really no guideline here on when to exactly. But having your last meal at least an hour or two before bedtime is probably a good idea. Naps are another thing that will benefit some and hurt others. Napping during the day will deprive you of your sleep deficit that is built throughout the day. If it is too small at the end of the day, your body will not be able to fall asleep when it's bedtime. If that is the case, you probably want to limit or cut the daytime naps, and lastly, I'll go well. It will make you fall asleep quicker. Alcohol decreases sleep quality, therefore leading to less than optimal sleep. Overall. Basically, it prevents you from entering the deep stages of sleep, and we'll keep you in the lighter ones. This prevents your body from fully recovering from the day and preparing for the next. 34. 6 tips to fall asleep faster: it happens to everyone. But not being able to fall asleep definitely sucks. Before I show you what to do to fall asleep faster. Here's a disclaimer. If this happens occasionally, don't worry too much about it. But if it happens all the time, you really should review your sleep. Hygiene, As you know, 7 to 9 hours of sleep, are ideal for adults, and undercutting the strange all the time comes with quite a few problems. That being said, here's what you can do toe fall asleep faster. First, make sure to clear your head. The best way of doing this is to write down your thoughts, especially your anxious thoughts. This could be sort of a journal, but you don't have to write in it every day. Doing it on paper is usually better than on a digital advice, as this relight stimulates your eyes and we'll keep you awake even longer. Also, if you have problems relaxing when you're in bed and can stop these anxious thoughts from popping into your head, remember that there's nothing you can do about this problem during the night. It's best to set it aside until you refreshed, and you can actually change the situation. Audiobooks can help some people fall asleep, but this trick doesn't work for everyone. I, for example, don't like listening to audiobooks at night, and we'll have a harder time falling asleep afterwards. Next, take a warm bath or shower the warm water singles to your body that it's time to relax. You can further enhance this effect by adding the vendor oil to your bath water. There's actual research suggesting that the smell of low vendor triggers asleep response and helps us fall asleep faster. Another good trick is drinking a warm glass milk. Certain amino acids in the milk are precursor to melatonin, the sleep hormone that will make you more tired. Of course, you can also supplement melatonin. If you have some available, just make sure to test it before in a small dose, as it can have minor but noticeable side effects and some people Tension. Relaxation is also a great way to feel more comfortable instantly start with the muscles in your face and work down to the muscles of your feet by tensing and relaxing of each muscle for 5 to 10 seconds. Also, make sure to turn off the lights and TV. If you're let me and even the slightest bit of light and noise you when you want to sleep, then you have to make your room as dark as possible. Light actually keeps the body from producing melatonin, so make sure that your bedroom shades are drawn tight. And if you have to use the bathroom, use a nightlight. And of all that doesn't work. Simply get up. If you really can't fall asleep, get of the bed and do something really boring. Keep the TV off and don't turn on the computer. No smartphone frozen, either. If you want to read, make sure it's nothing suspenseful or engaging. You don't want to stimulate the brain. 35. The right supplements for improved sleep: sleep is another factor that is extremely important for your overall health and quality of life. A good night of sleep does wonders for you By bringing down stress levels and helping your body recover, obviously not sleeping well. We'll take these benefits away, and prolonged sleep problems come with many health risks. However, many people don't want to solve this problem by taking mets, which can have all kinds of side effects. So what are some good natural supplements that will benefit your sleep quality? First, magnesium magnesium deficiencies are linked to low, sweet quality and very common among athletes, which lose it through a sweat. In general, the sleep enhancing effects of magnesium Onley works if you are deficient, and people with normal magnesium levels may not see any benefits to sleep quality when supplementing. Also, magnesium won't make you sleepy, so you don't need to worry about taking it at the wrong time. A standard dose of magnesium is anywhere between 200 to 400 milligrams a day. Next is melatonin, which is the hormone responsible for regulating our sleep. Our bodies produce melatonin in low light settings, and high levels of melatonin will put you to sleep. This is why it especially house people who have a hard time falling asleep to supplement correctly. Take between 500 micrograms toe one milligram at first to see how you react to it. If you don't see any effects up the dose until you reach five milligrams of melatonin, which should be your maximum does the supplement should be taken around 30 minutes before sleep. The third option is low vendor or live under oil. Levent oil is known for its relaxing scent and Arla vendor supplementation can also improve the quality by easing anxiety and reducing intrusive thoughts. It helps you fall asleep faster while also improving sleep quality itself. To supplement correctly, take 80 milligrams of low Venda Khalfan hour before bed.