Lifting vs Diet vs Cardio | What Roles Do They Play?

[@jttj742]

You’re one of the best on KZbin. Keep it up!

[@FlowHighPerformance1]

Glad to hear it! Thank you for the kind donation 🙏

[@mouniro9115]

I watch all your videos and they are worth thousands of dollars. Well explained with facts and recommendations. Just amazing.

[@FlowHighPerformance1]

glad to hear you enjoy the videos! Appreciate the kind donation 🙏

[@2old4allthis]

Resistance exercise is the fountain of youth

[@FitnessArchitect0]

Another banger! Love the information you provide

[@FlowHighPerformance1]

glad to hear it 👍

[@no_more_fat]

Resistance training is so underrated for weight loss! I used to do only cardio and saw minimal results. After adding weights, my body composition changed completely. Anyone else had a similar experience?

[@FlowHighPerformance1]

underrated for fat loss*. Body composition will definitely improve due to muscle growth and fat loss - even if bodyweight stays the same 👍

[@jttj742]

The problem with the protein study is they didn’t control for calories. The extra protein was extra calories. There’s no evidence that many calories of extra carbs wouldn’t have had the same effect.

[@FlowHighPerformance1]

Yes, it would have been difficult to control for calories since it was a 1 year study. The point is that resistance training is more effective than any diet intervention for muscle growth 💪

[@d.2110]

You skipped the benefits of resistance training for women specifically. It's extremely important for bone density in (peri)menopause and after. In general, you used research that was only or mainly about men. Women are not small men. The female hormones and cycle make us different and we must train different than men.

[@YourHealthyLifePath]

Great point Women’s bodies respond differently to training and resistance workouts are a game-changer for bone density strength and longevity 💪🔥 What’s your favorite way to incorporate strength training into your routine 🏋‍♀

[@FlowHighPerformance1]

Resistance training can be beneficial for increasing/maintaining bone density for both men and women. Although, as you mentioned, it is probably for helpful for women due to an increased risk of osteoporosis/osteopenia after menopause. Of the studies mentioned in this video, most were meta-analysis' including both male and female subjects. Two used exclusively female subjects, and one used exclusively males - so there were actually more studies using female subjects than male. This video simply didn't touch on bone density as a subject, not that it isn't important. I usually try not to discuss topics that are beyond my area of knowledge 🦴

[@dfuk66]

I excersie because I lost 50 pounds through diet only and fimd it is easier to enjoy excerise. I look forward to my workout now

[@Hung_P]

can you make a video of high volume/moderate intensity (Schwarzenegger/Weider's method) vs high intensity low volume (Mentzer's method)? they both hold true but when is a good time either one?

[@FlowHighPerformance1]

interesting topic. I'll consider it for a future video 👍

[@YourHealthyLifePath]

The ultimate fitness debate 💪 If you had to pick only one for the rest of your life-lifting, diet, or cardio-which one are you sticking with and why 🤔🔥

[@ashishpatil32]

1. Diet 2. Lifting

[@FlowHighPerformance1]

well, you'd die if you don't eat

[@charlescatt4607]

Cardio and dieting and light strength. Cardio vastly improves overall health and diet is the single most important.

[@alexiluffy216]

What's the consensus on this situation? (Assuming 100g of protein is best amount of protein I can take and I've been consistently working out for years) 1) 100g of protein eaten during breakfast, lunch, dinner. Strength training after dinner. Sleep and body feels normal next day. 2) 70g of protein eaten during breakfast and lunch. Strength training after lunch. Eat 30g of protein during dinner. Sleep and body feels normal next day. Just wanna know if I really need protein after working out if I've already consumed enough protein for the day.

[@FlowHighPerformance1]

You don't need to stress about the timing of protein. Just get enough total protein throughout the day and you'll be fine 👍

[@weaboo274]

Bodybuilders tend to spread their protein out between 3-6 meals per day (more than 6 won’t necessarily yield better results) for optimal muscle hypertrophy. You will not have optimal muscle growth eating all your protein in just one or two meals a day, you still will get good results, just not the optimal result. Typically breakfast will always be high in protein (think yogurt, egg whites, etc) to take the body out of its fasted and catabolic state after awaking. Pre workout meals will contain more simple carbohydrates (ex: bananas, rice, honey) to provide energy for an intense workout. Post workout meals will have a lot of protein (can also be a post workout protein shake). YES you do need protein after finishing a workout if you want your muscles to repair and grow. Lunch and dinner are more balanced with protein (chicken, turkey, etc) complex carbs (potatoes, veggies) fats (salmon, red meat) Dessert can be whatever you want as long as it fits the macros or caloric budget, but for me it’s typically Greek yogurt and some fruit.

[@d.2110]

if you are female, don't listen to this channel. Look up Stacy Sims to make a start on training and nutrition for women. We are not small men. And the research used here was based on men.

[@YourHealthyLifePath]

Great question and honestly, it depends on personal preference and digestion. If total daily protein is covered, meal timing *matters less* than overall intake. But some research suggests post-workout protein can help maximize muscle protein synthesis. In your case, since you feel *normal* the next day in both scenarios, your body is likely recovering well. If performance and muscle growth stay consistent, you're good. That said, do you *feel* stronger or more recovered in one scenario over the other? That might be your best guide! 💪🔥

[@acook213]

I like this channel a lot, very informative… that being said, I do think a little background music could go a long way to making the presentation even more engaging!

[@FlowHighPerformance1]

Glad to hear you enjoy the videos! I previously had background music on my videos but decided to remove it as I felt it was distracting from the information

[@1Hawting]

What did the home workouts consist of? Body weight only?

[@FlowHighPerformance1]

bodyweight & resistance bands

[@1Hawting]

Thanks :) ​@@FlowHighPerformance1

[@jttj742]

What about flexibly/mobility/balance?

[@CrystalFoxxx]

Good question

[@FlowHighPerformance1]

Good question. That would be a whole different topic. It really depends why you would want to improve mobility/flexibility. And in most cases, resistance training through a full range of motion will be sufficient to maintain good mobility for everyday function

[@Nick-kf3io]

I feel like we need a lot more studies on that topic. I see it as the third "branch" of fitness along with strength training and cardio, but there's much less attention paid to it. I'm sure that will change in the future

[@heleynaleyne]

🤣🤣🤣🤣🤣🤣🤣 my ribs!!!! a speech day!!! with a chair for Elon Musk!!!🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣🤣

[@jttj742]

For cardio resulting in better mitochondria (performance and quality) and vascularization - is that effect global across the entire system, or just in the muscles worked by that cardio modality?

[@FlowHighPerformance1]

Both to some extent. There are local adaptations to the muscle (increased capillary density, mitochondrial function etc.) and central adaptations (increased cardio and respiratory output) 👍

[@martinvera4567]

Been wasting my time doing 6 hours of cardio a week 😢

[@FlowHighPerformance1]

at least you will be in good cardiorespiratory shape 👍

[@mmajinn]

No movement is wasted!

[@josiahdublin7816]

Both! Both are good :) Edit: ALL ARE GOOD

[@Hung_P]

can you make a video of high volume/moderate intensity (Schwarzenegger/Weider's method) vs high intensity low volume (Mentzer's method)? they both hold true but when is a good time either one?