Just found this channel. What youre doing here is God's work. Never really seen somebody finally breakdown and explain it so simply as it can be over whelming for beginners
Been following for years. Kudos to you for your great vids. The best thing is that you do not sensationalise anything but just give your overview. Thank you!
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
Would love to see you do a programming video for people with physical jobs. Im experimenting with concurrent training in a vertically integrated approach if that makes sense? Your vids are the best!
whats the consensus on eating a diet surrounding mostly protein and carbs but minimal fats ? is this good for body recomposition if your still holding on to a lot of body fat eg over 20 percent ?
if you are over 20% BF as a male, you would probably want to eat in a calorie deficit to reduce total bodyweight. A high protein, high carb, low fat diet is completely fine, as long as you are still eating in a deficit. You would want to get the minimal fat intake for health though - around 0.5g / kg / day 👍
10:32 So eating less calories doesn't lead to compensation mechanisms? No adaptive thermogenesis, no hunger/satiety hormones alterations or any other changes making people prone to gain the lost kilograms back? Are you sure?
yes, eating fewer calories does have compensatory effects on energy expenditure, appetite regulation etc., which influences the energy balance equation. However, a decrease in calorie intake, is a true decrease in calorie INTAKE. I was comparing this to exercise, which doesn't directly contribute all energy burned to total daily energy expenditure via energy compensation
Your videos are good but have you seen some other great channels like "In a nutshell" and other channels that uses animations to explain the concepts. I think I can help you in making those and increasing the experience of your audience and also making them understand the concept more.
Excellent video. One thing I'd like to nitpick about the constrained energy is only in the short term; the point at which constraint happens is likely individually trainable over time, as endurance athletes specifically control increases in training load to adapt to higher training loads over time. The paper that is linked adresses this exact point, quote under Limitations: "it would be useful to investigate the relationships between total energy expenditure and physical activity examined here within subjects as physical activity was increased over several months, in a longitudinal design." In short it's possible (even likely) that developing cardio endurance itself may over the long term have the very effect of making your individual cardio sessions affect your daily expenditure more. Intuitively, us doing cardio for 5 hours, we'd be dead for the rest of the day. Tour de France riders ride 5 hours, their legs are now fresher than before the ride and ready to race tomorrow.
Yes, I think what your saying makes sense regarding endurance performance. You certainly adapt, and can tolerate higher training loads over time. however, energy compensation is referring to decreases in total daily calorie burned, not energy in the sense of the ability to perform at a high level
@@FlowHighPerformance1 I'm saying not decreasing total daily calorie burned is also result of the same adaptation. Ie. inverse interpretation of the data in the study could be "the participants were not sufficiently trained enough for their total daily energy to not be constrained by high exercise expenditure". ie. untrained person 1 + 5 hr exercise at 5 mets = dead asleep for the other 19 hours --> less NEAT --> constrained trained person 2 + 5 hr exercise at 5 mets = feel nothing, regular activity for the other 19 hours --> same NEAT --> not constrained Another way to put it: the subjects in the study showed constrained total daily energy at approximately 2600 calories. world tour cyclist training week = 3000 calories a day from physical activity. Everything else could be 2300 calories a day. There is no possible way to constrain 2300 + 3000 = 5300 calories a day back to the 2600 calories seen in the study, even if the athletes somehow got cryo-frozen to spend 0 calories during non-exercise, it would still not be possible to constrain it to the 2600 calories seen in the study. There is no possible reduction of NEAT that can compensate for that training volume. Maybe they'd reduce NEAT and that 5300 calories become 4300 calories. Thus my point is: the constraint itself can also be trained, in fact from the very same endurance training that increases energy output. I understand it's a nitpick, sorry for that!
?? should I be worried that I dont get sore muscles after resistance training ?. I am not lifting very heavy weights: dumbells 4-5 kilos and moderate on gym machines. I always stretch after so I thought that was why my muscles dont get sore. However, after watching some of your videos I'm now wondering if I am doing something wrong as it seems if muscles get sore that means they are building. Hope that makes sense. Glad to see an Aussie finally. :-) I love your videos and the way you explain things.
it is not essential to get sore after every session. Although, if you never get sore, it might be that you could push a little harder. check out this video for more info th-cam.com/video/nX2QtkYd42o/w-d-xo.html
@@FlowHighPerformance1 Improving Diet adherence and making better choices. I think a lot of people with a lot of weight to lose, including myself see "dieting" as a chore to get through in order to have a lean body, if that makes sense.
I understand. I am currently working on a video on 'intuitive eating', which is the idea of eating in accordance with biological hunger & satiety - as opposed to following a diet plan. I also plan on making some videos about sustainable diet/exercise habits and behaviours
If you're on a low protein diet, can you still achieve some muscle retention with resistance training? Can't hit protein goals due to high cost of proteinous foods in my country.
Yes, you can still retain a high degree of muscle mass without a very high protein diet. Resistance training is the highest priority for muscle retention 👍
are there studies about the effect of sleep or lack thereof on muscle growth? I'm sure getting enough sleep with good quality is good for muscle growth but numbers would be nice
You can do either. Just make sure to input the correct food state (raw or cooked) version into your food tracking app. If you weigh the cooked version, but use the raw version on your software, the calories & macros will be incorrect 👍
I woud like to ask whether overall volume matters per session. Like as long you don't go over 10 sets per muscle per session, does it matter if then say do 10 sets for 6 muscle groups in one session?
@@FlowHighPerformance1 Good to know, time isn't really an issue. It' just nice to know that total volume per session doesn't matter much when tweeking my routine, makes it more managable to hit the desired weekly volume that way.
I've been walking around 25k steps almost daily this month for my cardio. Takes around 3 hours I usually split it up though. Are you saying there's no point in me doing this and that I should stick to 15k?
Not that there is no point, but there is diminishing returns. You might be better off spending on of those hours doing something else productive. 15k steps is plenty if you diet is on point 👍
@@FlowHighPerformance1 Many thanks for your reply. I already spend around an hour and ten minutes daily six days a week lifting weights. I find if I don't do the extra 10k I would just be sitting around doing nothing. Would you say in that case the extra 10k it is in fact more beneficial? Or would you say extending the weight training session or incorporating sprints (hiit) into my day would be better? I also find doing my zone 2 25k walk has lead to being able to maintain muscle mass, not only that but a good amount of muscle built combined with weights. As I've heard sprinting (hiit) can lead to some muscle loss.
Yoooo new Flow High just dropped!
Here for my fat loss update
5 months 68 pounds down.
Thank You @FHP
That's awesome, great to hear 👍
Just found this channel. What youre doing here is God's work. Never really seen somebody finally breakdown and explain it so simply as it can be over whelming for beginners
Glad you find the content helpful 👍
I appreciate the effort you put in to create an informative and professional looking presentation.
glad to hear it 👍
Glad it was helpful 👍
Been following for years. Kudos to you for your great vids. The best thing is that you do not sensationalise anything but just give your overview. Thank you!
no problem 👍
Best exercise science channel out there! And you dont waste any time!
Outstanding video. Great Job!
cheers 👍
Thanks for all your great advice. I really enjoy watching your videos, they provide a lot of knowledge and are very helpful on a daily basis in choosing food when shopping, etc. Thank you ❤✨
no problem
Thanks for the hard work Peter!
no problem 👍
I'm down with the flow!
Would love to see you do a programming video for people with physical jobs. Im experimenting with concurrent training in a vertically integrated approach if that makes sense? Your vids are the best!
Interesting idea. I will consider it for a future video 👍
whats the consensus on eating a diet surrounding mostly protein and carbs but minimal fats ? is this good for body recomposition if your still holding on to a lot of body fat eg over 20 percent ?
if you are over 20% BF as a male, you would probably want to eat in a calorie deficit to reduce total bodyweight. A high protein, high carb, low fat diet is completely fine, as long as you are still eating in a deficit. You would want to get the minimal fat intake for health though - around 0.5g / kg / day 👍
10:32 So eating less calories doesn't lead to compensation mechanisms? No adaptive thermogenesis, no hunger/satiety hormones alterations or any other changes making people prone to gain the lost kilograms back? Are you sure?
yes, eating fewer calories does have compensatory effects on energy expenditure, appetite regulation etc., which influences the energy balance equation. However, a decrease in calorie intake, is a true decrease in calorie INTAKE. I was comparing this to exercise, which doesn't directly contribute all energy burned to total daily energy expenditure via energy compensation
@@FlowHighPerformance1 oooh, I get it now) thanks for clarifying!
Your videos are good but have you seen some other great channels like "In a nutshell" and other channels that uses animations to explain the concepts. I think I can help you in making those and increasing the experience of your audience and also making them understand the concept more.
thanks for the suggestion, I will check that channel out
Yes, animated videos can really help people to understand the complex topic more than simply talking head or diagrams. We can show the process.
Excellent video. One thing I'd like to nitpick about the constrained energy is only in the short term; the point at which constraint happens is likely individually trainable over time, as endurance athletes specifically control increases in training load to adapt to higher training loads over time. The paper that is linked adresses this exact point, quote under Limitations: "it would be useful to investigate the relationships between total energy expenditure and physical activity examined here within subjects as physical activity was increased over several months, in a longitudinal design."
In short it's possible (even likely) that developing cardio endurance itself may over the long term have the very effect of making your individual cardio sessions affect your daily expenditure more. Intuitively, us doing cardio for 5 hours, we'd be dead for the rest of the day. Tour de France riders ride 5 hours, their legs are now fresher than before the ride and ready to race tomorrow.
Yes, I think what your saying makes sense regarding endurance performance. You certainly adapt, and can tolerate higher training loads over time. however, energy compensation is referring to decreases in total daily calorie burned, not energy in the sense of the ability to perform at a high level
@@FlowHighPerformance1 I'm saying not decreasing total daily calorie burned is also result of the same adaptation. Ie. inverse interpretation of the data in the study could be "the participants were not sufficiently trained enough for their total daily energy to not be constrained by high exercise expenditure".
ie.
untrained person 1 + 5 hr exercise at 5 mets = dead asleep for the other 19 hours --> less NEAT --> constrained
trained person 2 + 5 hr exercise at 5 mets = feel nothing, regular activity for the other 19 hours --> same NEAT --> not constrained
Another way to put it: the subjects in the study showed constrained total daily energy at approximately 2600 calories. world tour cyclist training week = 3000 calories a day from physical activity. Everything else could be 2300 calories a day. There is no possible way to constrain 2300 + 3000 = 5300 calories a day back to the 2600 calories seen in the study, even if the athletes somehow got cryo-frozen to spend 0 calories during non-exercise, it would still not be possible to constrain it to the 2600 calories seen in the study. There is no possible reduction of NEAT that can compensate for that training volume. Maybe they'd reduce NEAT and that 5300 calories become 4300 calories.
Thus my point is: the constraint itself can also be trained, in fact from the very same endurance training that increases energy output.
I understand it's a nitpick, sorry for that!
?? should I be worried that I dont get sore muscles after resistance training ?. I am not lifting very heavy weights: dumbells 4-5 kilos and moderate on gym machines. I always stretch after so I thought that was why my muscles dont get sore. However, after watching some of your videos I'm now wondering if I am doing something wrong as it seems if muscles get sore that means they are building. Hope that makes sense. Glad to see an Aussie finally. :-) I love your videos and the way you explain things.
it is not essential to get sore after every session. Although, if you never get sore, it might be that you could push a little harder. check out this video for more info th-cam.com/video/nX2QtkYd42o/w-d-xo.html
@@FlowHighPerformance1 thank you and happy Australia Day to you.
Excellent video
Do you have any tips for mindset (how to shift your mindset?) Thank you and keep up with the good content!
mindset in relation to what? Improving exercise habits, improving diet adherence?
@@FlowHighPerformance1 Improving Diet adherence and making better choices. I think a lot of people with a lot of weight to lose, including myself see "dieting" as a chore to get through in order to have a lean body, if that makes sense.
@@stephaniemyres8879read "the now habit book " exersice is a keystone habit it changes what you eat how much you sleep and your mood
I understand. I am currently working on a video on 'intuitive eating', which is the idea of eating in accordance with biological hunger & satiety - as opposed to following a diet plan. I also plan on making some videos about sustainable diet/exercise habits and behaviours
@@FlowHighPerformance1 Thank you! Those ideas sound like great topics to cover. I appreciate your response!
Good work Peter 👍
cheers 👍
If you're on a low protein diet, can you still achieve some muscle retention with resistance training? Can't hit protein goals due to high cost of proteinous foods in my country.
Yes, you can still retain a high degree of muscle mass without a very high protein diet. Resistance training is the highest priority for muscle retention 👍
Always learn something in these videos.
Love the vids!
are there studies about the effect of sleep or lack thereof on muscle growth? I'm sure getting enough sleep with good quality is good for muscle growth but numbers would be nice
there is surprisingly little evidence for this. Check out this video for more info th-cam.com/video/KkBOBjO7Ifk/w-d-xo.html
Can you cover nucleas overload, Team 3D's training concept to increase muscle growth.
Don't know much about this, but I may make a video at some point once I learn more
Am I supposed to weigh the meat raw before I cook it or after? Will it lose some macros if I cook it?
You can do either. Just make sure to input the correct food state (raw or cooked) version into your food tracking app. If you weigh the cooked version, but use the raw version on your software, the calories & macros will be incorrect 👍
I woud like to ask whether overall volume matters per session. Like as long you don't go over 10 sets per muscle per session, does it matter if then say do 10 sets for 6 muscle groups in one session?
It doesn't seem to matter much. Total weekly volume is most important. Although doing 60 total sets in one session might take a lot of time and effort
@@FlowHighPerformance1 Good to know, time isn't really an issue. It' just nice to know that total volume per session doesn't matter much when tweeking my routine, makes it more managable to hit the desired weekly volume that way.
Thanks you are the best ❤
no problem
I've been walking around 25k steps almost daily this month for my cardio. Takes around 3 hours I usually split it up though. Are you saying there's no point in me doing this and that I should stick to 15k?
Not that there is no point, but there is diminishing returns. You might be better off spending on of those hours doing something else productive. 15k steps is plenty if you diet is on point 👍
@@FlowHighPerformance1 Many thanks for your reply. I already spend around an hour and ten minutes daily six days a week lifting weights. I find if I don't do the extra 10k I would just be sitting around doing nothing. Would you say in that case the extra 10k it is in fact more beneficial? Or would you say extending the weight training session or incorporating sprints (hiit) into my day would be better? I also find doing my zone 2 25k walk has lead to being able to maintain muscle mass, not only that but a good amount of muscle built combined with weights. As I've heard sprinting (hiit) can lead to some muscle loss.
Is it possible to lose body fat % while maintaining the same body weight?
Yes, if you are performing resistance training. However, it will only be very small loses in bodyfat % unless you are a complete beginner
Hey FHP, how much should a training session last?
This depends on many factors. In general, I prefer to keep sessions 60min or less, otherwise energy and motivation tends to drop off too much
@@FlowHighPerformance1 Awesome, thanks for the help. Keep it going man you are making one of the greatest content I've ever seen on this topics
Thank you
no problem
👍🏼👍🏼
first comment 😁