Vitamin B complex is a group of essential water-soluble vitamins that play a crucial role in maintaining overall health and well-being. The B vitamins include thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), and cobalamin (B12).
#healthtips #healthinfo #vitaminbcomplex
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In this QUAH Sal, Adam, & Justin answer the question “What’s the best strategy to lose body fat and build muscle mass? Focus on body fat reduction first or combination of both which seems difficult with a caloric restriction or surplus?”.
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
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Video – https://youtu.be/A8hqtk1tr_U
Podcast – https://mindpumppodcast.com/1123-the-game-changers-movie-review-best-strategy-to-lose-bodyfat-and-build-muscle-mass-the-value-of-heart-rate-variability-more/
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Have you ever wondered if it’s possible to build muscle and burn fat at the same time? If so, this video will answer your question once and for all. In this episode of “AX JEFF”, Jeff Cavaliere and Jesse Laico will answer the viewer’s question about burning fat and building muscle at once and exactly how it works.
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While many will argue that in order to build muscle, you have to be in a caloric surplus and that to burn fat, you need to be a caloric deficit. This is partly true. While you need to be in a deficit to burn fat; to build muscle, you are not looking at a surplus of consumed calories, but an energy surplus.
In order fuel muscle protein synthesis, your body can use stored body fat as it’s preferred energy source. The more body fat you have, the easier this is because you often times have a readily available source of this stored energy. Of course, the person looking to build muscle and burn fat at the same time has some body fat to lose!
There are some key elements of caloric intake that need to be done right in order to successfully burn fat and build muscle at the same time. There needs to be a caloric deficit from your maintenance levels, but people often fail by attacking this deficit too aggressively. Exceeding a 15% deficit is setting yourself up for failure. If you go above this amount in an attempt to speed up the process of fat loss, you will have far less control over limiting the supply of calories to body fat stores and likely start breaking down muscle in order to energize the process. This is definitely not good if you are looking to build muscle.
Speaking of building more muscle, we also know this will require you to increase your protein intake, but not as much as you think; I’ll get back to that in a minute.
It is also important to make sure you dial in your nutrition by removing the junk from your diet and introducing nutrient dense foods that will provide your body what it needs without the excess calories.
So, how much protein do you need in order to build muscle? While it has been traditionally said that you need 1 gram per lb of bodyweight, recent studies have shown that that number is about .8 grams per lb of bodyweight. While rounding up provides an even 1:1 ratio that’s easy to follow, a 20% difference makes an impact on your grocery bill as the amount of money you need to spend decreases by 20% as well.
Building muscle and burning fat doesn’t start and end with nutrition; training is a major factor as well. Most people think that simple cardio will be enough to burn fat, but I will argue that it is not necessary. What IS necessary is resistance training! Why? You can burn fat by remaining in a caloric deficit, but to build muscle, resistance training is required. However, cardio and conditioning are necessary parts of training to be a healthy, functioning human being.
It is also important to note that this sets you up for success because instead of cutting out 500 calories of nutrient dense food from your diet, you can cut 300 calories and burn the extra 200 from your training. That’s 200 calories you are saving worth of important nutrients, especially protein.
Now some might argue that the most effective way of burning fat and building muscle would be bulking and cutting, I am going to disagree. Yes, while a successful bulk and cut might be faster, the key word is successful. I would argue that for every successful bulk and cut, there are a million people out there who have failed at it.
Let me explain. What often happens during a bulk and cut is that people lack the proper nutritional discipline to successfully change their diet in order to cut. Thus, they stay in a perpetual bulk and continue to increase in size and body fat.
This leads to what I call “The Big Guy Lie”. That is, because they failed their original goal of burning fat, they decide that being lean is overrated and all that matters now is to be as big and strong as possible instead of achieving the goal they originally set out to achieve.
If you’re looking to have your question answered in a future episode of AX JEFF, leave a comment below and you just might be selected next.
If you are looking to build muscle and burn fat at the same time, our step-by-step training programs and nutrition plans will help you to achieve just that. You can check them out at athleanx.com and be sure to take our program selector quiz to find the workout plan that best suits your current goals.
For more videos on how to build muscle and burn fat in a healthy, sustainable way, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notification so you never miss a new video when it’s published.
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Click the link below to watch my free video on what to eat before a run:
https://nutritiontriathlon.com/pre-run-wl
Want to learn how to lose weight with running?
In this video I break down weight loss for runners, and go through weight loss tips to help you lose weight and keep it off for good.
To lose weight effectively, you need a proper plan. You need the right mindset for weight loss, you need a running plan for weight, a nutrition plan for weight loss, and you need to be able to track your numbers as well as stay motivated.
This weight loss guide will give you all you need to lose weight properly and keep it off for good.
00:00 Introduction
01:28 The basic principles of weight loss
03:07 Putting principles into practice
04:17 Setting realistic goals
06:10 Training and nutrition strategies
08:56 Calories amounts for weight loss
11:00 Recovery nutrition
13:19 Staying motivated and tracking progress
14:59 How often to weigh yourself
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The aim of this channel is provide free nutrition advice to triathletes and any other athlete who might find it useful. That won’t change, but if you want to help me to create these free videos then I would really appreciate it 🙂
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Hi! I’m James. I’m a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I’m a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered Sport and Exercise Nutritionist (SENr)
MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn’t be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I’m happy to answer any questions you might have as an individual though!
Contact: James@nutritiontriathlon.com
Website:
https://nutritiontriathlon.com
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Most weight loss tips don’t work long-term because they focus on quick fixes. In this video, I’m going to share 9 science-backed tips that do work and have research to back them up. These are the tips that helped me lose 40 pounds gradually and keep it off.
Note: Any reference to diabetes in this video is to type 2 diabetes and not type 1 diabetes.
REFERENCES:
TIP 1:
https://www.everydayhealth.com/diet-nutrition/living-with/cutting-added-sugar-was-key-my-weight-loss/
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section7
https://www.healthline.com/nutrition/4-ways-sugar-makes-you-fat
Sugar and association with type 2 diabetes (keep in mind association is not causation): https://jamanetwork.com/journals/jama/fullarticle/199317
https://www.healthline.com/nutrition/does-sugar-cause-diabetes#sugars-role
REDUCE SUGAR VIDEO: https://www.youtube.com/watch?v=eVmrwzpoicQ
FOODS WITH MORE SUGAR THAN YOU THINK: https://www.youtube.com/watch?v=nisNxk9lXcY
TIP 2:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section8
https://www.healthline.com/nutrition/why-refined-carbs-are-bad
https://www.ncbi.nlm.nih.gov/pubmed/27030531
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5084020/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4578962/
https://www.healthline.com/health/understanding-glycemic-index
TIP 3:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section18
https://www.healthline.com/nutrition/fiber-can-help-you-lose-weight
https://www.healthline.com/nutrition/foods-high-in-soluble-fiber
TIP 4:
https://www.healthline.com/nutrition/eating-slowly-and-weight-loss
TIP 5:
https://www.healthline.com/nutrition/how-protein-can-help-you-lose-weight
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section22
PROTEIN NEEDS: https://examine.com/nutrition/how-much-protein-do-you-need/
TIP 6:
https://www.healthline.com/nutrition/sleep-and-weight-loss
SLEEP TIPS VIDEO: https://www.youtube.com/watch?v=3Y9BdGjZvRk
TIP 7:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5568610/
https://www.apa.org/news/press/releases/2015/10/progress-goals
TIP 8:
https://www.psychologytoday.com/ca/blog/the-mindful-self-express/201308/why-we-gain-weight-when-we-re-stressed-and-how-not
https://www.womenshealthmag.com/weight-loss/a19953483/managing-stress/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5373497/
SELF CARE VIDEO: https://www.youtube.com/watch?v=bhVXjq7VUR8
TIP 9:
https://www.healthline.com/nutrition/26-evidence-based-weight-loss-tips#section16
https://www.ncbi.nlm.nih.gov/pubmed/12468415
https://www.ncbi.nlm.nih.gov/books/NBK279077/
—————————————————
DISCLAIMER
The information provided on this channel is for informational and educational purposes only and is not intended as a substitute for advice from your physician or other health care professional. You should not use the information on this channel for diagnosis or treatment of any health problem or for prescription of any medication or other treatment. Consult with a healthcare professional before starting any diet, exercise or supplementation program, before taking any medication, or if you suspect you might have a health problem.
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The Best Exercise to Lose Weight After 40 Years of Age. Part of the series: LS – Exercise for Everyone. After age 40, oftentimes we notice that the fat increases and that’s because our metabolism may decrease and we lose some muscle mass. Find out about the best exercise to lose weight after 40 years old with help from a physical therapist, movement specialist and performance coach in this free video clip. Read more: http://www.livestrong.com/video/1009807-exercise-lose-weight-after-40-years-age/
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In this video you’ll learn the 4 best evidence-backed meals to answer the question “What You Should Be Eating TO GET UNDER 10% BODY FAT”
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** The information in this video is not intended nor implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images, and information, contained in this video is for general information purposes only and does not replace a consultation with your own doctor/health professional **
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#RECOMPOSITIONSERIES #episode02
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i tested my body to see what changes I would see with running a mile everyday for a week! #shorts #fitness #transformation
See the full results for yourself: https://www.youtube.com/watch?v=IVPX35S2I0I
Nutrition for runners Q&A: http://bit.ly/35SWOgK
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Running is an effective tool for weight loss because it burns a lot of calories compared to other forms of exercise. But as runners, we have to make sure that our weight loss goals don’t interfere with our run training.
In this video, coach Jason Fitzgerald takes a nuanced approach to running for weight loss.
Get even more tips from a Registered Dietitian here: http://bit.ly/35SWOgK
Jason Fitzgerald is a USATF running coach, 2:39 marathoner, and the host of the award-winning Strength Running Podcast. He’s the 2017 Men’s Running Magazine’s Influencer of the Year and his work has appeared in Runner’s World, Health Magazine, The Washington Post, Lifehacker, and other major media.
Visit https://strengthrunning.com/ to see their award-winning blog, free email courses, and full library of training programs and coaching services.
Podcast: https://apple.co/2L19km1
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FTC Disclaimer: This video was sponsored by Athletic Greens, which means a fee and/or free product was provided to the creator for this partnership.
Join me for this after c-section yoga with c-section recovery exercises to heal and flatten after c-section.
Diastasis Recti Healing Guide: https://bit.ly/3fSE4lO
Weight Loss Course: http://bit.ly/2mjlsF5
Monthly Workout Plan: https://bit.ly/2zZxQkI
Foods to increase milk supply: https://landing.mailerlite.com/webforms/landing/p6r3f2
DR recti playlist (great for after c-section exercise): https://www.youtube.com/playlist?list=PLRuFBUMIEg8BibcDkZNyq9spZcjOLeDSa
Diaphragmatic Breathing Video: https://youtu.be/ThKahimNQP0
How to engage your core correctly: https://youtu.be/2ZJQgqOYNZ0
*Check with your doctor before starting this or any exercise routine. Wait until you get clearance (usually 6-8 weeks after a c-section). Don’t do anything that feels painful or unsafe. Don’t do any movement that causes you pain, discomfort or doming of your stomach. You are responsible for your own safety. Full disclaimer at the bottom.
More free resources:
—- “THE BEST 4 SCIENTIFIC-BASED DIETS (LIFESTYLES) TO LOSE WEIGHT” with all 4 types of meal plans (KETO, PLANT-BASED, MEDITERRANEAN AND CALORIE COUNTING)
https://www.pregnancyandchildhoodnutrition.com/weightloss
—- “HOW TO LOSE WEIGHT AND INCREASE BREAST MILK SUPPLY”
https://www.pregnancyandchildhoodnutrition.com/milksupply
—- “THE COMPLETE GUIDE TO COPE WITH PAIN IN LABOR”
https://www.pregnancyandchildhoodnutrition.com/labor-e-book
—-Pregnancy Yoga Cards
https://www.pregnancyandchildhoodnutrition.com/yoga-cards
—-Pregnancy Meal Plan
https://www.pregnancyandchildhoodnutrition.com/meal-plan
Jessica Pumple is a certified bariatric and diabetes educator, dietitian, and pre & postnatal fitness instructor. She helps pregnant women stay fit, have healthy babies, and easier labors. She helps new moms with postpartum recovery, to heal and strengthen their core and lose the baby weight.
If you enjoy our content subscribe to our channel, hit the bell button, leave a comment and share with your friends so I can make you the more of the videos you enjoy!
Disclaimer: This is general postnatal fitness only. Please check with your doctor or health care provider to see if this video is safe for you. You are responsible for your own safety. Don’t do anything that feels unsafe for you or baby. Stop if you have any pain or discomfort, bleeding, chest pain or shortness of breath, dizziness or if you feel unwell. P&P Health Inc., Pregnancy and Postpartum TV and Jessica Pumple are not liable in any way for any injury, loss, damages, costs or expenses suffered by you in relation to this video or its content.
Music: Epidemic Sound
Copyright P&P Health Inc. All rights reserved
#aftercsectionyoga #csectionrecovery #postpartumyoga
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#bcomplex #vitaminb12 #vitamin #vitaminb5 #vitaminb2 #vitaminb3 #vitaminb6 #vitaminb9 #hairloss #mouthulcer
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This video walks you through the exact way to use B12 shots for weight loss including the benefits and how much you should be using.
If you know me then you know that I’m a huge fan of Vitamin B12 shots. They are probably my preferred way to get B12 into the body. I’ve used B12 shots to help people lose weight hundreds of times (perhaps thousands of times) and I want to share some of that experience with you.
Why do I love B12 shots? Because they get into the body VERY quickly and because I think they work better than other forms of B12 including b12 supplements/capsules/liquid. This is just my experience, though, so your mileage may vary.
But before we talk about B12 shots for weight loss, I want to be very clear. B12 shots are not a weight loss supplement like the way you are probably thinking they are. While they can be helpful in a weight loss regimen, they should never be used by themselves. If you think you are going to give yourself some shots and then magically lose weight you’ve got another thing coming.
If you instead use B12 shots with healthy eating, regular exercise, hormone balance, getting enough sleep, and stress reduction techniques, you are going to have a good time!
With that in mind, let’s talk about the benefits of B12 shots:
#1. Increased energy and decreased fatigue.
#2. Increased metabolism.
#3. Improved sleep quality and depth of sleep.
#4. Decreased depression.
In order to get these benefits you MUST use B12 shots correctly. That means you need to get the right dose. The dose that I frequently recommend is 5,000mcg of B12 every 7 days or once per week.
What you will find is that many weight loss clinics will offer B12 shots but they will only provide 1,000mcg of B12 and give it every 7 days. This is only 1/5 of the dose that I like to use.
Secondly, you have to make sure you are using the right type of B12. The type of B12 that I prefer is methylcobalamin. You have to be careful, though, because many places will use cyanocobalamin instead. Methylcobalamin is pre-activated and pre-methylated so it’s easier for your body to use.
Lastly, I frequently recommend going with a subcutaneous injection rather than an intramuscular injection. Subq injections can be done with an insulin syringe and are less invasive than IM injections.
Download my free thyroid resources here (including hypothyroid symptoms checklist, the complete list of thyroid lab tests + optimal ranges, foods you should avoid if you have thyroid disease, and more): https://www.restartmed.com/start-here/
Recommended thyroid supplements to enhance thyroid function:
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Disclaimer:
Dr. Westin Childs received his Doctor of Osteopathic Medicine from Rocky Vista University College of Osteopathic medicine in 2013. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Childs is no longer practicing medicine and does not hold an active medical license so he can focus on helping people through videos, blog posts, research, and supplement formulation. To read more about why he is no longer licensed please see this page: https://www.restartmed.com/what-happened-to-my-medical-license/
This video is for general informational, educational, and entertainment purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Childs and you. You should not make any changes to your medications or health regimens without first consulting a physician. If you have any questions please consult with your current primary care provider. Restart Medical LLC and Dr. Westin Childs are not liable or responsible for any advice, course of treatment, diagnosis, or any other information, services, or product you obtain through this website or video.
#thyroid #hypothyroidism #hashimoto’s
Video Rating: / 5
TIMESTAMPS
00:00 Intro
01:01 Energy Balance
01:56 Weight Loss
11:31 Weight Loss Maintenance
21:54 Practical Recommendations
STUDIES & REFERENCES
https://www.ncbi.nlm.nih.gov/books/NBK133218/
https://ourworldindata.org/obesity
https://pubmed.ncbi.nlm.nih.gov/21558571/
https://pubmed.ncbi.nlm.nih.gov/27460711/
https://pubmed.ncbi.nlm.nih.gov/26399868/
https://pubmed.ncbi.nlm.nih.gov/29156185/
https://pubmed.ncbi.nlm.nih.gov/22709772/
https://pubmed.ncbi.nlm.nih.gov/32048787/
https://pubmed.ncbi.nlm.nih.gov/22117658/
https://pubmed.ncbi.nlm.nih.gov/28701389/
https://pubmed.ncbi.nlm.nih.gov/25399031/
https://pubmed.ncbi.nlm.nih.gov/25428509/
ONLINE COACHING & CONSULTING
https://www.flowhighperformance.com/services
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SOCIAL MEDIA
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The BIG secret to effective, efficient, and permanent weight loss! This is THE best way to lose weight.
This video goes into the importance of taking diet breaks and why they make ALL the difference when it comes to preventing weight loss plateaus, keeping a fast metabolism, and keeping the weight off!
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☆ JOIN THE FITANDNERDY FAM ON FACEBOOK☆
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☆RELEVANT LINKS☆
⌲The MATADOR study:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5803575/
⌲Reverse Dieting Playlist:
⌲How to Sync Your Training & Nutrition with Your Menstrual cycle:
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Topics covered in this video:
how to use diet breaks to lose fat faster
the importance of diet breaks for fat loss
the best way to lose weight
the best way to lose fat
how to lose weight and keep it off
how to prevent weight loss plateaus
how to break through a weight loss plateau
how to lose fat effectively and efficiently
how to lose weight naturally
the most important thing in losing weight
how to cycle calories to lose weight
calorie cycling for fat loss
how long should you stay in a calorie deficit
how to tell if i need a diet break
increase calories to break plateau
2 weeks on, 2 weeks off diet
——————————————————
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♡ PLAYLISTS ♡
•Project Comeback – https://tinyurl.com/yaamlfuf
•Workouts – https://tinyurl.com/ybpa9mjr
•Fitness Starter Kit – https://goo.gl/b88BCp
•Intermittent Fasting – https://goo.gl/6Vb26A
•Reverse Dieting – https://tinyurl.com/yxtk2rcb
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♡DISCLAIMER♡
Please do your own research on any supplement/food product mentioned before adding it to your own diet, especially if you have any underlying health conditions that may be a contraindication for the food or supplement.
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