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For a more in-depth explanation of the 4 workout variables: https://www.youtube.com/watch?v=mU8_rz1nNEw&t=529s
How to Design Your Own Workout Plan and Make it More Effective! – Thomas DeLauer
The purpose of this video is to break down the various stressors, or variables, that go into working out. Training is adaptation to stressors, and, as such, we need to properly understand these stressors so that we can structure our workouts in such a way that we can manipulate them – at the right times – to maximize muscle gain, weight loss, etc. withOUT plateauing or overtraining!
Pre & Post Workout Strategies (pre workout & post workout meals):
Pre-Workout Recipe | Fasting Friendly | Cheap and Effective Pre-Workout:
Best Post-Workout Meals | Morning vs. Night: https://www.youtube.com/watch?v=5di2n61MomI
Post Workout Coffee: Boost Fat Loss & Performance: https://www.youtube.com/watch?v=6kWGjBHgZZ4&t=1s
Helpful Workout & Training Videos:
How to Maximize Muscle Growth | Best Rep Range for Building Muscle:
Cardio Exercise: HIIT vs. LISS- Which Form is Most Effective: https://www.youtube.com/watch?v=hgfYgb-sG6M&t=4s
Muscle Building | 4 Common Workout Mistakes: https://www.youtube.com/watch?v=VToP_cFdYpE&t=1s
Workout Performance- AM vs. PM (How to Get the Best Results): https://www.youtube.com/watch?v=lnjHTX8z6UQ&t=30s
Bench Press Workout Tips | 5 Ways to Improve Chest Strength: https://www.youtube.com/watch?v=hgjWUKLzJlI&t=198s
How to Build Muscle with Fasting | The Ultimate Guide: https://www.youtube.com/watch?v=cekipQLpzoE&t=2s
What Type of Workout is Best on a Low Carb or Ketogenic Diet: https://www.youtube.com/watch?v=v8Nh-kfIBu4&t=28s
Building Muscle Over Age 40 – Complete How-to Guide: https://www.youtube.com/watch?v=b4YvLkNX-No&t=2s
References and Resources
https://www.mensjournal.com/health-fitness/laird-hamilton-harness-the-power-of-breath-w470458/
https://www.oxygenplus.com/blogs/articles/the-role-of-oxygen-in-muscle-recovery
https://www.peakendurancesport.com/endurance-training/strength-conditioning-and-flexibility/strength-training-overloading-increase-muscle-mass/
https://link.springer.com/article/10.1007/s00421-007-0564-y
https://physiology.org/doi/full/10.1152/ajpcell.1999.276.1.C120
https://www.ncbi.nlm.nih.gov/pubmed/20954960
7 -Borovikova LV, Ivanova S, Zhang M et al. Vagus nerve stimulation attenuates the systemic inflammatory response to endotoxin. Nature 2000; 405: 458–62
8 – Tracey KJ. The inflammatory reflex. Nature 2002; 420: 853–9.. FULL TEXT
9 -Huston JM, Ochani M, Rosas-Ballina M et al. Splenectomy inactivates the cholinergic anti-inflammatory pathway during lethal endotoxemia and polymicrobial sepsis. J Exp Med 2006; 203: 1623–8
10 -Oh B, Butow P, Mullan B, Clarke S, Beale P, Pavlakis N, Kothe E, Lam L, Rosenthal D. Impact of medical Qigong on quality of life, fatigue, mood and inflammation in cancer patients: a randomized controlled trial. Ann Oncol. 2010 Mar;21(3):608-14.
11 -Oh B, Butow PN, Mullan BA, Clarke SJ, Beale PJ, Pavlakis N, Lee MS, Rosenthal DS, Larkey L, Vardy J. Effect of medical Qigong on cognitive function, quality of life, and a biomarker of inflammation in cancer patients: a randomized controlled trial. Support Care Cancer. 2012 Jun;20(6):1235-42.
12 -Irwin MR, Olmstead R. Mitigating cellular inflammation in older adults: a randomized controlled trial of Tai Chi Chih. Am J Geriatr Psychiatry. 2012 Sep;20(9):764-72.
https://www.nqa.org/index.php?option=com_dailyplanetblog&view=entry&category=research-and-education-blog&id=35:research-on-diaphragmatic-breathing
https://www.sciencedaily.com/releases/2018/02/180222103606.htm
https://medicalxpress.com/news/2011-04-secret-weapon-sports.html
https://www.ncbi.nlm.nih.gov/pubmed/21347970