Join us for this replay from the archives and learn more about the optimal amount of exercise...

One of the most common questions we get at the Exercise Coach is “Is exercising twice a week really often enough?” Listen in as Brian Cygan and Amy Hudson explore why whole effort exercise twice a week is not only enough, it’s the optimal amount you need to achieve the best fitness results for your body in the shortest amount of time possible.

• Exercising twice a week is more than enough. In fact, exercising more often can actually be counterproductive.
• The most important thing you can do as you age is addressing the health of your fast-twitch muscle fibres. To stimulate and improve the quality of your fast-twitch muscle fibres the exercise needs to be intense and brief.
• When we work our muscles in this way it forces adaptations, which are the end results that we are seeking from an exercise program. The flipside of this intense exercise is that you need to give your body enough time to fully recover and super-compensate, which takes at least 48 hours.
• All the results we want from exercise, like increased muscle mass, strength, neurological efficiency, and improved insulin sensitivity, are not actually caused directly by exercising. Our bodies produce the results we want once we’ve achieved adequate recovery.
• If you exercise more frequently than twice a week, all we are doing is interrupting and disrupting the body’s innate ability to produce the very results we want. Overtraining can cause people to stall out and even go backward in terms of their fitness improvements.
• We should be able to measure the results of any exercise program, which is why this idea is built into every program at the Exercise Coach.
• If you’re not seeing results from your exercise routine, question whether your exercise is intense enough and whether or not you are giving your body enough time and resources to recover properly.
• During a workout, you are depleting the stored energy in your muscles so that they will build themselves back up over time. Your recovery time is just as important as your workouts. The consumption of your muscle’s fuel is a major metabolic signal that triggers these kinds of transformations.
• The answer to getting the best possible results is almost never just exercising more. The key is combining whole effort exercise and whole food nutrition to get all the results we want.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives and learn more about muscle vs fat while on the road to improved health...

Brian Cygan and Amy Hudson break down the age-old question of whether muscle really weighs more than fat and why the number on the scale can be very misleading when you’re trying to improve your health and fitness.

• When many people start a strength training program, they look at their body composition and may wonder whether muscle is heavier than fat. The accurate answer is that muscle is more dense than fat.
• When people say that muscle weighs more than fat, what’s really being communicated is that muscle is more dense so it takes up less space within the body.
• Body fat is more voluminous. This is why you get a better change in body composition and physical health when you lose body fat as opposed to a combination of fat and muscle.
• The ideal approach to weight loss is to do what it takes to maximize fat loss, and the only way to do that is to combine whole food nutrition and whole effort exercise; science-based and intense strength training.
• If you don’t do strength training when combined with whole food nutrition, you will lose weight from both body fat and muscle mass. This can result in a slower metabolism and actually regaining the weight in the future.
• If you lose five pounds of body fat, you may not see a difference on the scale but still see a considerable improvement in body composition.
• You can lose more of your body mass overall even without losing a pound on the scale. The scale may not change over the course of the year but you will still feel stronger and have more energy and stamina.
• Get rid of the preconceived notions of what number on your scale means you’re healthy, and instead focus on adding strength, losing body fat, and feeling great.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.

Join us for this replay from the archives and learn more about the benefits of doing the right workout...

Amy Hudson and Brian Cygan reveal the truth behind the fitness industry and why you don’t need to spend hours at the gym every week in order to stay fit and healthy. Learn the science behind the 20-minute workout and how you can achieve optimal health benefits by doing the right workout, for the right length of time, just twice a week.

• Is 20 minutes long enough to have a great workout? Simply put, absolutely.
• The training at the Exercise Coach is targeting the root cause of usual aging which is the age-related loss of muscle mass, also known as sarcopenia.
• Research shows that sarcopenia is a function of the loss of and weakening of fast-twitch muscle fibers. Loss of fast-twitch muscle fibers directly correlates to a weakening metabolism, weaker bones, less energy, and worse health as we age.
• In order to reverse the usual aging process and restore muscle mass you need to do exercises that are focused on building fast-twitch muscle fibers. This means the exercise needs to be intense enough to recruit those muscle fibers.
• The ideal exercise to target those muscle fibers is science-based strength training.
• When we work our muscles in exactly the right manner to actually use our fast-twitch muscle fibers, it’s intense and therefore needs to be brief. That’s why the workout at The Exercise Coach is only 20 minutes.
• The 20-minute workout is not the bare minimum you can get away with, it’s actually the specific length of time you need to optimally recruit, stimulate, and fatigue the right muscle fibers.
• One researcher looked at a number of studies on exercise programs and concluded that all that was necessary to get the majority of the benefits that people want from a health and fitness standpoint was to perform a strength training workout for about 20 mins no more than twice per week.
• The best workout with the most health benefits is the one that is necessarily brief. The higher the intensity of the workout, the less time you need to spend doing that workout.
• No amount of exercise, in volume or minutes, can bring about the most important results from a fitness endeavor that people are after. The key is to work at the right intensity level and engage the fast-twitch muscle fibers to reverse the aging process and restore optimal health and fitness.

Link:

exercisecoach.com

This podcast and blog are provided to you for entertainment and informational purposes only. By accessing either, you agree that neither constitute medical advice nor should they be substituted for professional medical advice or care. Use of this podcast or blog to treat any medical condition is strictly prohibited. Consult your physician for any medical condition you may be having. In no event will any podcast or blog hosts, guests, or contributors, Exercise Coach USA, LLC, Gymbot LLC, any subsidiaries or affiliates of same, or any of their respective directors, officers, employees, or agents, be responsible for any injury, loss, or damage to you or others due to any podcast or blog content.