Aug 29, 2019
In this podcast episode, I interview an absolute expert in
exercise and nutrition, and we discuss:
1. The right Exercise and Diet to get your best body
composition
2. How to lose fat and build more muscle
3. How to maintain your body and make it stronger
My guest Dr. Mike T Nelson is Owner and Chief Uber Nerd at
Extreme Human Performance, LLC
Dr. Mike T. Nelson has spent 18 years of his life learning how
the human body works, specifically focusing on how to properly
condition it to burn fat and become stronger, more flexible, and
healthier. He has a PhD in Exercise Physiology, a BA in
Natural Science, and an MS in Biomechanics. He’s an adjunct
professor and a member of the American College of Sports
Medicine.
He’s been called in to share his techniques with top government
agencies. The techniques he’s developed, and the results Mike
gets for his clients have been featured in international magazines,
in scientific publications, and on websites across the globe.
Here are some of the highlights of our conversation:
12:20 How to use fats or carbs as a fuel and alternate
14: 00 What is the best Fuel For what Scenario
16:20 Burn body fat Exercise framework
-
MWF: higher
intensity work, weight training
-
T,Th,Sat:
180-40. Max heart rate of 140. Lower intensity do it
fasted.
-
Fat will be
burned
-
Measure
heart rate, measure polar heart rate straps
-
Run it to
your watch, and pull from the heart rate straps
-
Rower - can
pair it to equipment
-
Machine
sensors built in to equipment not so good
Examples of Lower Intensity Exercise 18:40
-
Highest
amount of work while still using oxygen to burn fuel
-
Rowing,
cross country skiing, biking, running, versa climber
-
Starting 10
minutes, 20 minutes medium, 30,40,50 minutes if more
experienced
-
Using a
rower, doing 5K couple of times a week
-
Plus lower
intensity work does not spike hunger
Higher Intensity Exercises 21:20
-
Strength
training, heart rate may or may not go up
-
Intervals:
Bike, rower, sprinting if only sprint mechanics are
good
-
All out for
10 seconds
-
20 or 30
second intervals with rower, then complete rest to bring heart rate
down
-
Complete
same work to 90% of work, over time to do
-
Over time
get up to 10 intervals with a minute rest
-
Can u
improve with 45 seconds of rest, or even less with the same
output
How to get the best Body Composition 24:00
-
Caloric
deficit is important
-
Same workout
template
-
One day a
week do 19-24 hours of fast
-
Easy way to
cut out one day's worth of calories
-
Muscle is
preserved even with the fast once per day
-
0.7 general
recommendation grams/pound of body weight
How much Protein
How to Add 5-7 Pounts of Muscle 29:00
-
6 months to
a year needed
-
Fat 60-80
grams per day
-
Keep pushing
carbs high as high as possible
-
Keep pushing
training volume in 4-7 week cycles
-
Volume is
weightx#setsx#reps. How much work in gym.
-
Rate and
outcome is highly variable
-
Need to be
in caloric surplus
-
3 main forms
of progressive overload is volume, density = volume/time,
load
-
Follow same
protocol to gain muscle
-
Fasted
workouts still
-
Gaining
threshold may be 1:1, or 1:2 and 1:3
-
Can add
fasting if want to limit the fat gain
-
Carb timing
and what kind of carbs
-
Baseline
levels of muscle glycogen dictates performance, can take more
simple form of carb for training
-
Most people
perform better with better carbs beforehand
-
Timing of
protein: have some protein and carbs before and after training
(before and after 1-2 hours).
-
What kind of
exercises: Most clients spread as much stress out over 3-4
days
-
Bench press
on Monday and onemore chest, shoulders and back. Dumbell bench and
dumbell fly. Wed: dips, fri: pushups
-
Wed: lower
body day squat, Friday: deadlift
Nutrition:
-
BCAA's are
not required if getting enough protein
-
Pre-workouts: easiest to
do caffeine or coffee (unless it impacts sleep)
-
Creatine
before workout does not have good absorbtion, after workout is
better
How to maintain your body at the current weight and muscle
46:00
-
If people
don’t enjoy the process, then you can get by with not a lot of
work
-
The work to
maintain something is a fraction of what it takes to gain
it
-
Key question
is do you like training?
-
If so, then
keep pushing a little more to beat back aging
As
we get Older, do you change the workouts to avoid injury 48:35
-
Depends on
if people emjoy exercise
-
Do people
have good form
-
Have they
been doing this for a long time
-
There is
risk/reward
Types of Carbs 51:10
-
Focus on
mostly whole foods, and get micronutrients and
phytochemicals
-
Also
improves satiety
Top 3 Anti-Aging Hacks 52:12
-
A sense of
purpose
-
Doing things
you love
-
With regards
on training: Lower body mass, grip strength, cardiovascular
training
-
Lower Body
Mass: Older we get, risk of dying from a fracture goes
up
-
Need the
lower body strength reduces risk of falls
-
Muscle mass
is also a protectant to the bone if you do fall
-
Grip
strength: is a great predictor of overall strength
He’s been called in to share his techniques with top
government agencies. The techniques he’s developed,
and the results Mike gets for his clients have been featured in
international magazines, in scientific publications, and on
websites across the globe.