Fever Feels Horrible, but is Actually Awesome! - Kurzgesagt
- YouTube
https://youtu.be/cRZOUcpiOxY
Aproveite vídeos e músicas que você ama, envie e compartilhe conteúdo original com amigos, parentes e o mundo no YouTube.
My notes on muscle-gain
cross-posted from: https://hexbear.net/post/278444
Why gain muscle?
How much muscle will I gain?
For men:
- Year one: 20-25lb, 9-11⅓kg
- Year two: 10-12lb, 4½-5½kg
- Year three: 5-6lb, 2½kg
- All subsequent years: minimal amounts
So overall about 14-16kg above baseline
For women: Half the above.
How to gain muscle?
Do three things and you'll gain muscle:
- Eat a caloric surplus
- Eat a protein surplus
- Expose your muscles to high levels of tension (i.e. lift)
How much caloric surplus?
14-16 kcal per pound of bodyweight is your baseline
- Year one: 175 calories/dayover baseline
- Year two: 120 calories/day over baseline
- Year three: 60 calories/day over baseline
Sources: https://bodyrecomposition.com/muscle-gain/calories-for-muscle-gain
How much protein?
2.5-3.0 g per kilogram of bodyweight
Source: https://bodyrecomposition.com/nutrition/protein-requirements-growth
How much/what kind of muscle tension?
You need high tension but also the right volume. High tension means 70-85% 1RM. No need to lift more than 85% of 1RM.
doi:10.1249/00005768-197500740-00003 and doi:10.2165/00007256-200737030-00004 are the classic papers on this.
30-60 reps per session: 3 sets of 10, and sometimes two different exercises per bodypart
5×5 is fine too; things like the Madcow or Stronglifts 5×5 give about the same muscle-tension as 3×10, and muscle tension is the whole point.
Train twice per week. The research is clear on this. Three times is not better than twice.
More complicated ways of getting that muscle tension
Heavy negatives (130% of 1RM) work but volume should be very low: 14-16 seconds of tension per session
Isometrics: A study doing 10 seconds of isometrics, three times a day (30s/day), six days a week, had the best gains in bicep size
I said three workouts a week is not better than two, but there might be an exception in the first week of a mesocycle. So a mesocycle would be: train four times a week for one week, train twice a week for five weeks, rest a week, repeat.
How to use ChatGPT to lose weight and get in shape
https://gptinsights.net/how-to-use-chatgpt-to-lose-weight-and-get-in-shape/
I crated a lemmy community dedicated to swimming
Swimming - tchncs
https://discuss.tchncs.de/c/swimming
A community for swimming and all related activities
Scientists Find That “Protein Hunger” Drives Overeating, Obesity
Attention Required! | Cloudflare
https://scitechdaily.com/scientists-find-that-protein-hunger-drives-overeating-obesity/amp/
Repeat COVID-19 infections increase risk of organ failure, death
Repeat COVID-19 infections increase risk of organ failure, death | Washington University School of Medicine in St. Louis
https://medicine.wustl.edu/news/repeat-covid-19-infections-increase-risk-of-organ-failure-death/
Researchers recommend masks, vaccines, vigilance to prevent reinfection
Can You Get a Full-Body Workout in 20 Minutes?
Can You Get a Full-Body Workout in 20 Minutes? (Published 2022)
https://www.nytimes.com/2022/11/08/well/move/full-body-workout-20-minutes.html?
Yes, but you have to pick the right routine.
Highly Processed Foods Can Be Considered Addictive Like Tobacco Products - Neuroscience News
Highly Processed Foods Can Be Considered Addictive Like Tobacco Products - Neuroscience News
https://neurosciencenews.com/highly-processed-foods-addiction-21808/
Based on the criteria set for tobacco addiction, a new study reports that highly-processed foods can be addictive.
Study finds diet high in saturated fat can reprogram immune cells in mice
Study finds diet high in saturated fat can reprogram immune cells in mice
https://medicalxpress.com/news/2022-11-diet-high-saturated-fat-reprogram.amp
A new study by Portland State University researchers is the first to show that eating a diet exclusively high in saturated fats can reprogram the mouse immune system, making it better able to fight off infection but more susceptible to systemic inflammatory conditions, including sepsis. Brooke Napier, assistant professor of biology at PSU, led the study, which was published in eLife.
Nutritionists Share How Adding Cinnamon To Your Morning Coffee Can Boost Your Metabolism
Yahoo
https://www.yahoo.com/lifestyle/nutritionists-share-adding-ingredient-morning-130009113.html