Tony

Twinkies make you… healthy? Not quite 💔 (even though that’s what half the comments will tell you that’s what I’m saying) Sometimes you need extreme examples to highlight a point Should anyone eat like this to lose weight? No—short term health improvement is not the same thing as long term health outcomes But there are 3 BIG lessons I think you can take from the experiment in this video: 1. A calorie deficit isn’t *a* way you lose weight, it’s *the* way you lose weight 2. Simply getting to a healthy body weight and not carrying excess body fat will probably do more for your health than any “optimal” diet would staying at a higher body fat level 3. And as terrifying as some influencers make certain “junk” foods sound for your health, there’s really no such thing as a healthy or unhealthy food - only a healthy or unhealthy diet as a whole. Someone who’s diet consists of 95% fast food that eats one salad isn’t “healthy” And someone who eats mostly whole, minimally processed foods having a donut for a snack isn’t “unhealhty” On top of all of this, its a nice remider that your diet only accounts for roughly ~20% of your overall health Things like your body composition, how much strength you have, how active you are, how well you sleep, and how well you manage your stress, along with 100+ other things also go into it And yes, I know what you’re thinking… This is just one guy who did a self experiment, you can’t use this as evidence Which I agree with But there is PLENTY of research showing that simply reducing body fat levels, regaradless of how it’s done, improves so many different health metrics Like: - type 2 diabetes - hypertension (high blood pressure) - cholesterol and lipid levels - cardiovascular disease - improved glycemic control and reduced insulin resistance - and more (research linked below) ___ https://doi.org/10.7326/0003-4819-149-7-200810070-01004 PMID: 35457744 PMID: 28214525 PMID: 12055705 PMID: 21463847 PMID: 21593294 #gym #FitTok #GymTok #weightloss #seedoils

Fat burning ≠ Fat loss 😯 Yes, there is such a thing as a “fat-burning zone” But no, it doesn’t matter at all when it comes to actually losing fat ☹️ There’s one BIG problem with thinking that spending more time in the “fat-burning zone” will result in more fat lost… When you burn more fat and less carbs during a workout, you just burn less fat and more carbs later in the day (and vice-versa) This happens because your body “calibrates” how much body fat and carbohydrates you burn over a 24-hour period so that you burn the same amount of each over time, regardless of what you burn during your workouts. For example: Whether you burn 500 calories doing sprints for 30-minutes, with most of those calories coming from carbs OR 500 calories from a 90 minute incline walk, with most of those calories coming from fat You’ll still burn about the same amount of body fat at the end of the day So basically, how much fat you *lose* in response to a cardio workout depends on how much it’s adding to your calorie deficit - not how much fat you burned for energy during the workout Fat *loss* comes down to storing less fat than you burn over time And that comes from whether or not you’re in a calorie deficit Incline walking IS NOT BAD!! I actually prefer it over sprints. It’s easier on the body, it takes less recovery, and for most people it doesn’t increase hunger that much - making it a great option if you’re trying to lose weight It’s just not inherently better than any other form of cardio for fat loss… It comes down to what you can be consistent with, and what you actually enjoy (or hate less lol) Studies/Research: 24-hour fat loss calibration: PMID: 15896087 #FitTok #12330 #fatburner #gym

How long should you rest between sets? The answer, it depends… On your goal, and a few other things—but typically more is better than less ⏳ If you want all of the benefits of strength training (e.g. increased metabolism, getting stronger, making fat loss MUCH easier, etc.) You have to actually… STRENGTH TRAIN… lol One of the most common mistakes I see people make when their goal is to lose weight, is by turning their weight training into cardio ❌ e.g. - Using light weights - Doing high repetitions only - Resting 30-60s between sets If you want to build more strength, more size, and equal endurance, you should be resting more than at least 1 minute between your sets For a better breakdown, I recommend basing it off of what muscle group you’re training 💪🏼Smaller Muscle Groups: - Biceps/Triceps - Calves - Shoulders - Abs - etc. ⌛️Rest between 1-2 minutes 🦵🏼Larger muscle groups: - Chest/Back - Quads/Hamstrings - Glutes ⏳Rest 2-3 minutes ‼️BUT HERE’S THE ONLY IMPORTANT PART‼️ No matter the muscle group—the goal for how much rest you take should be to not have your last set negatively impact the set you’re about to do Remember, it’s very easy to rest too little, but very hard to rest too much And p.s. - if you think you need less than a minute to make that possible, I would bet you a chipotle burrito that you’re not lifting heavy enough 😉 Slow down. Be patient. Love you, mean it 🫶🏼 Great originial video from @tylerpath 🔬RESEARCH CITED: Study in reel: PMID: 26605807 Newer study only measuring hypertrophy: PMID: 39205815 Great article breakdown: https://www.strongerbyscience.com/rest-times-for-muscle-growth/ #FitTok #GymTok #gym

How long can you take off the gym before losing muscle? A month? A week? A DAY?! When you miss one workout (let alond an entire week…) it feels like the last year of gainz is melting away (but don’t worry, it’s not😮‍💨) According to almost all research done in this area, your body doesn’t even *start* to break down muscle until at least 2-3 weeks of complete detraining. And the initial muscle you do lose from there, probably isn’t even actual muscle tissue… But just muscle *volume*from the extra water and carbs stored inside your muscle when you’re training on a regular basis. And even if you go longer without working out, and you do lose some actual muscle tissue… Thanks to things like muscle memory, regaining muscle you once had happens a LOT quicker than building it in the first place. So no, don’t sweat the 1-2 days you missed this week at the gym. Your gainz will be just fine 😉💪🏽 Studies/Research referenced in video: PMID: 10966148 PMID: 1827108 PMID: 10949019 PMID: 3057314 PMID: 19903317 PMID: 3160908 PMID: 21131862 #FitTok #GymTok #muscle #gym

Creatine’s not just for muscle broh… Is creatine going to completely transform your life? No… No supplement can do that. But it is the single most studied and effective supplement for improving your performance in the gym, and now a lot more outside of the gym. Things like your mental health, cognition, better aging, and even potentially heart health. I really think in 10 years the world will see creatine monohydrate more like a multivitamin—and less like some mystery gym powder. You also don’t need to stress about which specific creatine supplement to get Creatine monohydrate or Micronized monohydrate are the only forms you need Any other form (e.g. hci, malate, buffered creatine, etc.) is just more expensive and makes ZERO different in the result (they’ve all been tested against monohydrate and not a single one has ever outpreformed it—no matter what the “ad” for a new creatine is marketing) The form doesn’t make a difference either (e.g. powder, pill, gummy), it just depends on what you like the most The only note on creatine gummy’s, is a lot of them fail 3rd party testing—so if you go with gummy’s, just make sure they’re 3rd party tested My favorite powdered brand is Bulk Supplements (it’s 100 servings for like $20 on amazon), Legion Athletics for a pill and gummy brand since they’re 3rd party tested. I also have like 100+ other reels on creatine if you have any other questions about it lol Studies referenced: Creatine with Depression PMID: 22864465 (from chart in reel) PMID: 39488067 (NEW! Published in the last 3-months) PMID: 17988366 PMID: 22864465 PMID: 21831448 Creatine with Alertness, Fatigue, Cognition & Sleep Deprivation: PMID: 11985880 PMID: 17046034 PMID: 16416332 PMID: 17185404 Creatine and Age Related Decline: PMID: 35688360 PMID: 27108136 PMID: 34107512 PMID: 16222402 PMID: 30978926 #FitTok #GymTok

Sitting is the new smoking? What if it’s worse…😳 A semi-recent paper was published looking at the relationship between daily step counts and all-cause mortality (aka, death from all causes) to shed some light on it. They found that for every extra 1,000 steps someone took, that their risk of all-cause mortality went down by about 12% Which is NUTS 🌰 But you wanna know what’s even MORE nuts? (🌰X10?!) The fact that when you compare the most active and the least active groups, walking 16,000 steps per day was associated with a 66% reduction in all-cause mortality compared to walking just 2,700 steps per day. Or said in reverse… That walking the fewest steps per day was associated with a ~200% (3X) greater risk of all-cause mortality than walking the highest step count per day. When you compare that to the risk of smoking? Smoking about a pack a day only increases all-cause mortality rates by anywhere from 70-80%, up to 150% depending on what data you look at, or around 2X No, the point of this isn’t to downplay smoking It will kill you But why does not moving all day/living a sedentary lifestyle not get the same attention? I was put down this rabbit hole by an awesome monthly research review I subscribe to (MASS) and highly recommend for anyone in the industry looking to stay on top of the latest trends and emerging research 🔬 Step Count Research: - PMID: 34417979 Smoking Research: * PMID: 23343064 * PMID: 27974034 * PMID: 18460664 * PMID: 10218754 * PMID: 33745522 #FitTok #GymTok #Fitness #healthy

How much protein can you absorb at one time? The answer… We still haven’t found the upper limit 🚀 For as long as gym bros have walked the earth, the myth that your body can only “use” 20–30g of protein in one meal has been by their side But over time, as researchers have actually tested this, that number has never held up👨🏼‍🔬 In one of the more recent studies done on this topic, 100g of protein in one sitting STILL increased muscle protein synthisis a LOT more than just 40g (study linked below📑) And a lot of the time when you compare groups of people who either eat all of their protein in one to two big meals vs. people who spead their protein out through the day—they both see nearly identical progress in terms of muscle Now—could there be a small benefit to spreading your protein out more evenly? 
Yeah… but emphasis on *small*🤏🏼 If you're really trying to squeeze an extra few percent out of the effect protein has on your body, are training twice a day, or eating a LOT of protein daily, it can give you a tiny boost 
But for most people? Just hitting your total protein target each day will get you 95% of the way there So if you’re stressing about the “perfect” protein timing… don’t. 
Just eat enough, consistently—and everything will work out 🤜🏼🤛🏼 Studies referenced: PMID: 38118410 PMID: 27511985 PMID: 19776143 PMID: 17413096 #protein #FitTok #GymTok #gym

Supplement Industry 101: TRUST NOBODY This is called “Amino Spiking” An easy way for supplement companies to bump up their profit margin on their protein powders (so long as they don’t get caught…) The supplement industry is kind of like the wild west Back from an act passed in 1994 - supplements were made legally classified under the category of “food” instead of “drug” It might seem like an insignificant way they’re titled, but it makes the world of difference with how things are regulated Anything under the category of “drug” is held to extremely high standards, and has to go through an insane amout of background testing *before* it’s sold to the public Supplements on the other hand, are able to launch a product and hit the shelves/online before any tests are done to check if it’s clean, safe, or even has what is says it does on the label Also why there have been INSANE incidents where companies have been caught putting perscription antidepressants (Prozac) and amphetamines into fat-burners for the appetite supression Unfortunately, the only way companies get caught doing this, is if someone launces their own investigation after months and sometimes years of it being sold The easiest way to avoid this, just make sure your supplements are 3rd party tested Here are some companies that do this today: - Legion Athletics - Thorne - Gorilla Mind - Optimum Nutrition - MuscleTech - Ghost - 1st Phorm - Dymatize - Redcon1 - MyProtein - And more There are more than this, but too long to list. If you’re curious whether or not a specific company goes through 3rd party testing, I promise they will post it loud and clear on their website (it’s insanely expensive to have done, so companies make sure people know when they do) #supplements #FitTok #GymTok

Your cardio workout is probably burning less calories now than when you started… ✨sadness✨ But that’s a good thing🤨 Like, that’s THE goal of working out? To make your body better and more effecient at what it’s doing So the problem comes in when you were counting on those calories to say in a calorie deficit, which so many people use cardio to do And cardio is GREAT for a lot of things ➡️ To make you live longer ➡️ To make your heart + circulatory system WAY healthier ➡️ To improve your energy and recovery And it’s a fantastic addition to a mostly weight training focused routine But it *alone* is not great for fat loss The true reduction you see in calorie burn from cardio over time isn’t nearly as drastic as the reel that was stitched, but it’s still enough to make a noticeable difference over time Research/Studies: PMID: 22681398

You know the point of working out… *Isn’t* to burn calories… Right? At least if your goal is to lose fat, build muscle, or a little bit of both But I get why you might have thought it was Once you realized that you need to be in a calorie deficit if you want to lose weight, when it comes to the gym, you have two main options: Either: 1: Lifting weights (which burns about 300-400 calories an hour) Or 2: Cardio (which burns almost double that…) And the logical part of your brain steps in and makes one of the easiest decisions it has ever had to make… If the goal is to make your calorie deficit as big as possible, why WOULDN’T you choose the option that burns more calories? … Now I’m going to open your 1st, 2nd, 3rd, and 4th eye when it comes to making progress in the gym ➡️ There’s a differnce between burning calories, and getting fit. And although cardio might burn more calories for the 1-hour you’re in the gym each day… Lifting weights and getting stronger will help you burn more the *other 23-hours in a day And as you get stronger over time, will help you burn more in your workouts too, since you’ll be able to handle more and more challenging workouts If you do this, while focusing on all the other small things you can do to burn more overall, fat-loss and maintenene becomes a LOT easier #FitTok #GymTok

Organic food isn’t what you think it is… (this might make some people mad) But it’s the truth There’s this cool/weird thing called “The Health Halo Effect” Or when a food seems healthy because of *one* positive trait, so people assume everything about it is healthy—even when it’s not. (i.e. it’s labeled “all-natural”, “all-organic”, “low calorie”, etc.) Marketer’s know that when you poll people, the vast majority just belive that organic food is healthier, safer, and better for the environment (without really knowing why😳) But every single one of these statements comes from marketing, not real life... 1️⃣: Organic food doesn’t have more vitamins and minerals compared to non-organic foods This has been tested, over, and over, and over (and over), again—and yes, by 3rd parties, not “big pharma” (studies are linked below) 2️⃣: Organic foods aren’t chemical or pesticide free There are over 100+ syntheitc and non-synthetic fertilizers/pesticides/insecticides that are approved and used on organic crops And “natural” ≠ better either… A lot of the time, the few “natural” pesticides that are used aren’t as effective, so you end up with a LOT more that has to be used to get the same job done, leaving more residue on crops, not less And 3️⃣: Organic farming really isn’t better for the environment either Often times, it can actually be worse The main factors are because it’s much less efficient, and takes up to 40% more land If you want to eat organic, or even just like the way it tastes, then you SHOULD continue to buy it It’s not hurting anybody Just don’t think that it is in any real way “better” for your health than non-organic foods Studies cited in video: Organic vs. Non-Organic nutrition differences: PMID: 19640946 PMID: 12907407 PMID: 36673443 PMID: 37111095 Organic food safety: PMID: 16403682 PMID: 22944875 PMID: 19087390 Consumer Reports pricing stat: https://www.consumerreports.org/health/organic-foods/which-food-to-buy-organic-and-how-to-spend-less-when-you-do-a5815536309/?utm_ #organic #FitTok #GymTok #gym