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<blockquote data-quote="madman" data-source="post: 278246" data-attributes="member: 13851"><p>Steeltown!</p><p></p><p>[MEDIA=youtube]9XrnThM4fj8[/MEDIA]</p><p></p><p></p><p><em><strong>Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. </strong></em></p><p></p><p><strong><em>His research centers on the <u>roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age</u>.</em></strong></p><p></p><ul> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=1s" target="_blank">00:01</a> ️ Introduction of Dr. Stuart Phillips and discussion on his background and expertise<ul> <li data-xf-list-type="ul">Dr. Stuart Phillips introduces himself as a professor in the department of kinesiology at McMaster University in Canada.</li> <li data-xf-list-type="ul">Discussion on his research focus, including skeletal muscle, aging, and physical activity for various populations.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=162s" target="_blank">02:42</a> Community center for physical activity and discussion on cardiac rehabilitation<ul> <li data-xf-list-type="ul">Description of the Physical Activity Center of Excellence, a community access center for various populations.</li> <li data-xf-list-type="ul">Explanation of the cardiac rehabilitation program and its role in supporting individuals' health and wellness.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=446s" target="_blank">07:26</a> Connecting through social media and discussion on women's fitness and menstrual cycle<ul> <li data-xf-list-type="ul">Story of connecting with Dr. Stuart Phillips through social media and mutual interests in women's fitness.</li> <li data-xf-list-type="ul">Discussion on misconceptions about exercising around the menstrual cycle and the lack of scientific evidence supporting phase-specific training.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=1006s" target="_blank">16:46</a> ️<img class="smilie smilie--emoji" loading="lazy" alt="♀️" title="Female sign :female_sign:" src="https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/2640.png" data-shortname=":female_sign:" /> Lifting heavy vs. high-rep lifting for muscle gain<ul> <li data-xf-list-type="ul">Exploration of the importance of resistance training for overall health and muscle development.</li> <li data-xf-list-type="ul">Addressing the misconception around the necessity of lifting heavy weights and discussing the benefits of lighter weights and higher repetitions for muscle growth.</li> </ul></li> </ul> <ul> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=1211s" target="_blank">20:11</a> ️<img class="smilie smilie--emoji" loading="lazy" alt="♂️" title="Male sign :male_sign:" src="https://cdn.jsdelivr.net/joypixels/assets/8.0/png/unicode/64/2642.png" data-shortname=":male_sign:" /> Weightlifting: Heavy vs. Light<ul> <li data-xf-list-type="ul">The debate between heavy lifting and lighter weights for muscle building and strength.</li> <li data-xf-list-type="ul">Heavy lifting is essential for strength gains but not necessary for muscle growth.</li> <li data-xf-list-type="ul">Lifting lighter weights with higher volume can still lead to muscle hypertrophy and offer other health benefits.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=1571s" target="_blank">26:11</a> Consistency over Intensity<ul> <li data-xf-list-type="ul">Emphasizing consistency in workouts over high-intensity training.</li> <li data-xf-list-type="ul">Prioritizing long-term sustainability and injury prevention.</li> <li data-xf-list-type="ul">Finding enjoyment in workouts to maintain consistency and adherence to a fitness regimen.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=1752s" target="_blank">29:12</a> Progressive Overload in Training<ul> <li data-xf-list-type="ul">Discussing the concept of progressive overload beyond just increasing weight.</li> <li data-xf-list-type="ul">Progression can involve increasing sets, frequency of workouts, or volume lifted.</li> <li data-xf-list-type="ul">Adapting workouts to challenge oneself while maintaining consistency and avoiding boredom.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=2192s" target="_blank">36:32</a> Nutrition for Fat Loss and Muscle Gain<ul> <li data-xf-list-type="ul">Importance of caloric deficit for fat loss and caloric surplus for muscle gain.</li> <li data-xf-list-type="ul">Focus on high-quality weight loss, preserving muscle mass during fat loss.</li> <li data-xf-list-type="ul">Protein intake recommendation of around 0.7-1 gram per pound of body weight for optimal muscle growth.</li> </ul></li> </ul> <ul> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=2438s" target="_blank">40:38</a> Importance of consistent weightlifting<ul> <li data-xf-list-type="ul">Consistency in weightlifting is key for muscle growth and strength.</li> </ul></li> <li data-xf-list-type="ul"><a href="https://www.youtube.com/watch?v=9XrnThM4fj8&t=2590s" target="_blank">43:10</a> Breakfast as a crucial meal for protein intake<ul> <li data-xf-list-type="ul">Breakfast plays a significant role in kickstarting the protein synthesis process.</li> <li data-xf-list-type="ul">Adding protein-rich foods like eggs or Greek yogurt to breakfast can boost overall protein consumption for the day.</li> </ul></li> </ul><p>[ATTACH=full]42995[/ATTACH]</p><p></p><p><em>*Is it necessary to cycle your workout around your menstrual cycle ? </em></p><p><em></em></p><p><em>*Do we need to lift heavy in order to make changes in our body composition? </em></p><p><em></em></p><p><em>*Can we do body weight only or high reps only? </em></p><p><em></em></p><p><em>*What is progressive overload and how do we do it? </em></p><p><em></em></p><p><em>*How much protein do we actually need and is it really that important? </em></p></blockquote><p></p>
[QUOTE="madman, post: 278246, member: 13851"] Steeltown! [MEDIA=youtube]9XrnThM4fj8[/MEDIA] [I][B]Stuart Phillips, PhD, is a professor of kinesiology at McMaster University in Hamilton, Ontario, Canada, where he also serves as the director of the Physical Activity Centre of Excellence. [/B][/I] [B][I]His research centers on the [U]roles exercise and nutrition play in influencing human skeletal muscle protein turnover and how these lifestyle factors influence body composition, especially as we age[/U].[/I][/B] [LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=1s']00:01[/URL] ️ Introduction of Dr. Stuart Phillips and discussion on his background and expertise [LIST] [*]Dr. Stuart Phillips introduces himself as a professor in the department of kinesiology at McMaster University in Canada. [*]Discussion on his research focus, including skeletal muscle, aging, and physical activity for various populations. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=162s']02:42[/URL] Community center for physical activity and discussion on cardiac rehabilitation [LIST] [*]Description of the Physical Activity Center of Excellence, a community access center for various populations. [*]Explanation of the cardiac rehabilitation program and its role in supporting individuals' health and wellness. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=446s']07:26[/URL] Connecting through social media and discussion on women's fitness and menstrual cycle [LIST] [*]Story of connecting with Dr. Stuart Phillips through social media and mutual interests in women's fitness. [*]Discussion on misconceptions about exercising around the menstrual cycle and the lack of scientific evidence supporting phase-specific training. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=1006s']16:46[/URL] ️♀️ Lifting heavy vs. high-rep lifting for muscle gain [LIST] [*]Exploration of the importance of resistance training for overall health and muscle development. [*]Addressing the misconception around the necessity of lifting heavy weights and discussing the benefits of lighter weights and higher repetitions for muscle growth. [/LIST] [/LIST] [LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=1211s']20:11[/URL] ️♂️ Weightlifting: Heavy vs. Light [LIST] [*]The debate between heavy lifting and lighter weights for muscle building and strength. [*]Heavy lifting is essential for strength gains but not necessary for muscle growth. [*]Lifting lighter weights with higher volume can still lead to muscle hypertrophy and offer other health benefits. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=1571s']26:11[/URL] Consistency over Intensity [LIST] [*]Emphasizing consistency in workouts over high-intensity training. [*]Prioritizing long-term sustainability and injury prevention. [*]Finding enjoyment in workouts to maintain consistency and adherence to a fitness regimen. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=1752s']29:12[/URL] Progressive Overload in Training [LIST] [*]Discussing the concept of progressive overload beyond just increasing weight. [*]Progression can involve increasing sets, frequency of workouts, or volume lifted. [*]Adapting workouts to challenge oneself while maintaining consistency and avoiding boredom. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=2192s']36:32[/URL] Nutrition for Fat Loss and Muscle Gain [LIST] [*]Importance of caloric deficit for fat loss and caloric surplus for muscle gain. [*]Focus on high-quality weight loss, preserving muscle mass during fat loss. [*]Protein intake recommendation of around 0.7-1 gram per pound of body weight for optimal muscle growth. [/LIST] [/LIST] [LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=2438s']40:38[/URL] Importance of consistent weightlifting [LIST] [*]Consistency in weightlifting is key for muscle growth and strength. [/LIST] [*][URL='https://www.youtube.com/watch?v=9XrnThM4fj8&t=2590s']43:10[/URL] Breakfast as a crucial meal for protein intake [LIST] [*]Breakfast plays a significant role in kickstarting the protein synthesis process. [*]Adding protein-rich foods like eggs or Greek yogurt to breakfast can boost overall protein consumption for the day. [/LIST] [/LIST] [ATTACH type="full"]42995[/ATTACH] [I]*Is it necessary to cycle your workout around your menstrual cycle ? *Do we need to lift heavy in order to make changes in our body composition? *Can we do body weight only or high reps only? *What is progressive overload and how do we do it? *How much protein do we actually need and is it really that important? [/I] [/QUOTE]
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