new training and recovery stuff

Hey {NAME}, I had Dr. Mike Isratel on the channel, I really learned some interesting stuff on fat loss and building muscle. He had a couple key takeaways (especially for beginners) that I thought made a lot of sense. Now, Mike and I don’t agree on all things, but that is what can be eye opening. He’s a big fan of carbs…. I am more of a fan of slightly lower carb (but I still eat some carbs). 1) He mentioned that when someone is FIRST starting out, they might be better off not even changing their diet too much and JUST focus on adding resistance training. He has a point… because from a thermodynamic perspective, if you eat roughly the same amount of calories, but start lifting weights…. You might stay the SAME weight in a year, but you would body recompose (lose fat build muscle) quite significantly just because of the allocation of nutrients and protein synthesis. Then, once you start to see some changes, you can start reducing calories more. But he did emphasize focusing on WHOLE FOODS during this time, too. In fact, he even encouraged trying to eat MORE than you normally do, but just eat whole foods. You’ll probably find it very hard to reach the same amount of calories you were eating before when you eat whole foods, so it naturally sort of governs the whole process a bit anyway. Such simple advice, but so solid! I think focusing on whole foods is so darn important and we really don’t give it the credit it deserves. Just the micronutrients alone are worth it. In fact, we’re starting to see that certain vitamin and nutrient deficiencies can make you more hungry, even if you’re not in much of a deficit, simply because the body will do anything to try to get those nutrients. If I am reducing calories or having a client massively reduce calories, I will sometimes have them take a good multivitamin as well. Can make a big difference when you’re possibly deficient. Same thing with my kiddos. If they’re not getting adequate nutrients in for whatever reason (if you have kids, you know). We will use HIYA chewable multivitamins that are sweetened with monk fruit. Here’s a 50% off discount link to try them (hint, they are also fine for adults): [( No more super sugary Flinstones style vitamins or weird dyes that are mysterious in how they make us (all) act. Just simple nutrients in a tasty vitamin that kids love. This is exclusive for my newsletter and video subscribers: [50% Off Here]( Another thing Dr. Mike Israetel brought up was “Maximum Recoverable Volume” when it comes down to workouts. He stated that each individual has a FINITE amount of recovery in them, and it’s very individual. But what was really interesting was that localized muscle volume recovery (for example, a specific muscle’s ability to recover) is separate from our total central recovery. So, if we’re exhausted from running, it might beat down our central system, but we might still be able to do some resistance training of small muscle groups. Also, you can allocate volume for recovery. For example, if you need more recovery, but there is not enough time in the week to hit all of your muscle groups, you can hit MORE of the muscle group that you want to grow or develop and back off volume on the other parts and still have adequate stimulus to build muscle EVEN if you’re only working out that muscle group 1x per week. In other words, volume can be rotated and emphasized in different areas for specific results. E.G. I want to build my chest and triceps more…. Okay, put more volume there, but only if you PULL BACK on volume elsewhere. Because… it’s finite. Lastly, he touched on prioritizing MIXED meals for protein intake. Take your protein in with some other foods to delay digestion and get a sustained release throughout the day to preserve muscle AND keep you satiated. May sound like such basic stuff, but he really had a point! Thanks and I will see you tomorrow! Thomas Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States