As a long limb guy this guy answered 20 years of wondering why this exercise did not work or why that one didnt do anything to me....well done. Honesty for a genetically gifted guy for the rest of us.thank you..
Dude I am a female with PCOS - which is an insulin problem. This is the best Video I have seen connecting Weightlifting and insulin reduction.. new subcriber
Thib, I'm 60 years old and I do about 8-10 exercises at the gym 3-4 times a week regularly with 3 sets of ten on each. I try to go to failure on at least the last set of 10 in each exercise and sometimes drop setting to failure. I also superset the whole session with no more than 60-90 seconds between each set to introduce a "cardio" aspect to my training. I am wanting to lose belly fat and I am running a calorie deficit in my diet of about 1,000 kilojoules (Approx 250 calories). After 3 weeks I have only lost 2kgs ... this seems a bit slower than I had hoped. I am 85 kgs trying to get down to 78-80 kgs and hopefully it is fat that I am losing. At my age I can't afford to lose muscle mass so I feel like I've reached a dead end in trying to lose belly fat and build muscle. I have recently changed my all over body training program to a targeted muscle group to see if that will yield better results. So for instance today I did 6 chest exercises and 4 back and shoulder exercises. Please do you have any advice for me to lose fat faster without losing muscle mass at 60 years of age. PS: In reading this I should probably state more clearly that my goal is fat loss, not weight loss. I don't care if I put on weight, so long as it is muscle and not fat.
@@ArtbyPaulPetro What should I be aiming for ... that's 1000 kilojoules. I should probably point out my goal to get to 78-80 kgs is a daily intake of 7,740 kilojoules. They say the daily intake for a man should be 8,700 kilojoules. That means my starting deficit is off a target 960 kilojoules less than normal. So if I take 8,700 kilojoules as the benchmark, my deficit is actually (1,000+960) = 1,960 kilojoules deficit or 490 calories.
@@JohnSmith-zo6ir yeah but benchmark type numbers are just rough estimations for general populations or whatever. you have to individualize your program for you. if at a 250 cal deficit from your own normal intake isnt giving you fast enough results then try dropping another 200 additional cals from your diet OR add in some additional cardio work to burn more cals per day. that's my thoughts on it anyway. good luck!
Hi Christian. Discovered you recently by chance & you are superb at bringing the science into fitness. Pls continue your great work & you will hit the million subscriber soon. Also would be great to have a webinar session with your subscribers if you can accommodate . 👍👌🙏
Thank you so much for being so logic and informing everyone for free. I have a question! While on prep and low calorie diet, I’m constantly sore I kind of never get a chance to recover. Is that a sign that would show I’m over training ? Or no? I’m only training 4 times a week tho.
You can't be too sure, since there are many factors to consider. How low calorie is your diet ? Are the macros balanced? Are you below BMR? Is your CNS tired, do you feel out of energy, fatigued most of the time even when you don't train ? Do you sleep enough ? Do you have a stressful life ? Are your hormones in check ? Is your blood work ok ? Is your cortisol in check? All of that has to do with over-training. The only way you can over-train on a low freq (4 times a week) is if you put in 3 hours long training sessions with 40+ sets of whatever you're doing, sleeping every other day, going out clubbing every night and forgetting to eat till the next day.
I appreciate your respond! I haven’t done a blood work and not sure about hormone levels. And you’re right there are many factors correlated to being fatigue and tired. But the last part of your comment was my only concern and no I’m not doing any of those. I sleep well, and macro are balanced.im only 4 weeks out to show and that’s one of the issues probably very low carb n fat.
Great video thank you, so how much volume is recomended for fatloss? What would be the ideal plan for a begginer? 5x5 and going heavy and full body 3x a week would be ok?
You only achieve fatloss on a caloric deficit. Calculate your TDEE and substract about 4-500kcal from it. If you are a beginner, experiment and use a program that suits your needs and time availability. If your aim is 3 times per week, a full body routine would benefit you most, since as a beginner your body is highly responsive to the stimuli any program is giving you. Use that to your advantage.
![ILLSLICK - KILLSHOT REMIX [FULL VERSION]](http://i.ytimg.com/vi/RIK8RrqIAzE/mqdefault.jpg)
This guy talks so much sense. Especially for the natural lifter. Wish I'd found this guy sooner .. 👍
As a long limb guy this guy answered 20 years of wondering why this exercise did not work or why that one didnt do anything to me....well done. Honesty for a genetically gifted guy for the rest of us.thank you..
How does this guy not have more views!
Dude I am a female with PCOS - which is an insulin problem. This is the best Video I have seen connecting Weightlifting and insulin reduction.. new subcriber
You can’t beat free advice like that. Awesome video
You are so similar to my hero , the late Charles Poliquin ....a very sensible and brilliant man. Thank you ....Canadian strong!
Nice to hear strength sensei mentioned
I’m just waiting for him to sweep the floor!
It’s not a broom, he hits his clients with it.
Use to follow this guy 20years ago on TNation, about the only guy that knows what he’s talking about. More content on this channel would be awesome
Excellent video. Great explanation. looking forward to more videos!
GREAT vid! Cortisol & muscle glycogen store dynamics IS ON POINT!
Someone said that the caloric "deficit" is in BUILDING THE MUSCLE.
Supposedly 1 pound of skeletal muscle costs "metabolically" over 2,000 calories!
Thib, I'm 60 years old and I do about 8-10 exercises at the gym 3-4 times a week regularly with 3 sets of ten on each.
I try to go to failure on at least the last set of 10 in each exercise and sometimes drop setting to failure.
I also superset the whole session with no more than 60-90 seconds between each set to introduce a "cardio" aspect to my training.
I am wanting to lose belly fat and I am running a calorie deficit in my diet of about 1,000 kilojoules (Approx 250 calories).
After 3 weeks I have only lost 2kgs ... this seems a bit slower than I had hoped. I am 85 kgs trying to get down to 78-80 kgs and hopefully it is fat that I am losing.
At my age I can't afford to lose muscle mass so I feel like I've reached a dead end in trying to lose belly fat and build muscle.
I have recently changed my all over body training program to a targeted muscle group to see if that will yield better results. So for instance today I did 6 chest exercises and 4 back and shoulder exercises.
Please do you have any advice for me to lose fat faster without losing muscle mass at 60 years of age.
PS: In reading this I should probably state more clearly that my goal is fat loss, not weight loss. I don't care if I put on weight, so long as it is muscle and not fat.
just chiming in here - a 250 cal deficit is very small.
@@ArtbyPaulPetro What should I be aiming for ... that's 1000 kilojoules.
I should probably point out my goal to get to 78-80 kgs is a daily intake of 7,740 kilojoules.
They say the daily intake for a man should be 8,700 kilojoules.
That means my starting deficit is off a target 960 kilojoules less than normal.
So if I take 8,700 kilojoules as the benchmark, my deficit is actually (1,000+960) = 1,960 kilojoules deficit or 490 calories.
@@JohnSmith-zo6ir yeah but benchmark type numbers are just rough estimations for general populations or whatever. you have to individualize your program for you. if at a 250 cal deficit from your own normal intake isnt giving you fast enough results then try dropping another 200 additional cals from your diet OR add in some additional cardio work to burn more cals per day. that's my thoughts on it anyway. good luck!
@@ArtbyPaulPetro Thanks, will try that.
I like this explanation! Thanks!
wish you were my trainer when I first started training.
Hi Christian. Discovered you recently by chance & you are superb at bringing the science into fitness. Pls continue your great work & you will hit the million subscriber soon. Also would be great to have a webinar session with your subscribers if you can accommodate . 👍👌🙏
Thank you so much for sharing the knowledge coach.
Another great video!
very good
Please make a video about workout plan for advanced natural bodybuilders.
This is awesome that you share all of this for free. Thanks
Always learning here. When will your full body training come out?
I always like the videos before they play because I know Christian is always right 😂👍🏽
Great information!!
Very good Topic👍🏋️♂️🍀
Thank you so much for being so logic and informing everyone for free. I have a question! While on prep and low calorie diet, I’m constantly sore I kind of never get a chance to recover. Is that a sign that would show I’m over training ? Or no? I’m only training 4 times a week tho.
You can't be too sure, since there are many factors to consider. How low calorie is your diet ? Are the macros balanced? Are you below BMR? Is your CNS tired, do you feel out of energy, fatigued most of the time even when you don't train ? Do you sleep enough ? Do you have a stressful life ? Are your hormones in check ? Is your blood work ok ? Is your cortisol in check?
All of that has to do with over-training. The only way you can over-train on a low freq (4 times a week) is if you put in 3 hours long training sessions with 40+ sets of whatever you're doing, sleeping every other day, going out clubbing every night and forgetting to eat till the next day.
I appreciate your respond! I haven’t done a blood work and not sure about hormone levels. And you’re right there are many factors correlated to being fatigue and tired. But the last part of your comment was my only concern and no I’m not doing any of those. I sleep well, and macro are balanced.im only 4 weeks out to show and that’s one of the issues probably very low carb n fat.
The thumbs down came from someone that hates Vin Diesel.
what is considered too much volume?
Great video thank you, so how much volume is recomended for fatloss? What would be the ideal plan for a begginer? 5x5 and going heavy and full body 3x a week would be ok?
You only achieve fatloss on a caloric deficit. Calculate your TDEE and substract about 4-500kcal from it. If you are a beginner, experiment and use a program that suits your needs and time availability. If your aim is 3 times per week, a full body routine would benefit you most, since as a beginner your body is highly responsive to the stimuli any program is giving you. Use that to your advantage.
So don't do more volume but do higher reps to increase the TUT.
Doing more reps is doing more volume.
So in theory full body workouts would be more effective for fat loss than bro splits.
8:45 hahah
Creatinine kinase 🤔
m3n in this video youre so shiny jwjajaj