References 1. Research shows that believing you've consumed caffeine can improve performance as much as actually consuming it. europepmc.org/article/med/17146324 pubmed.ncbi.nlm.nih.gov/27882605/ 2. Core body temperature is lower in the morning, which reduces muscle activation, energy metabolism, nervous system efficiency, and blood flow to muscle. pubmed.ncbi.nlm.nih.gov/9791064/ pubmed.ncbi.nlm.nih.gov/20969533/ pubmed.ncbi.nlm.nih.gov/22212257/ 3. Post-workout muscle anabolic signaling is lower earlier in the day www.tandfonline.com/doi/abs/10.1080/09291016.2012.740314 pubmed.ncbi.nlm.nih.gov/27583459/ 4. As a result, research shows that training in the late afternoon or early evening tends to produce better performance and muscle-building results than training in the morning. Appl Physiol Nutr Metab. 2016 Dec;41(12):1285-1294. www.ergo-log.com/trainingevening.html 5. One study found that a dose of 3 mg/kg of bw of caffeine (roughly 250 mg) consumed in the morning raises neuromuscular readiness close to afternoon levels journals.plos.org/plosone/article?id=10.1371/journal.pone.0033807 6. In one study, seventeen physically active men performed a five minute shuttle run test under four conditions: 1) Taking a 25 min nap beforehand 2) Taking a 35 min nap beforehand 3) Taking a 45 min nap beforehand 4) Or taking no nap www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/ 7. The subjects were able to cover more distance during the shuttle run test after taking a nap, as shown in the following table: See Table 2 www.ncbi.nlm.nih.gov/pmc/articles/PMC6596336/ 8. A meta-analysis review of 361 studies, shows that static stretches do not reduce injury risk. pubmed.ncbi.nlm.nih.gov/15076777/ 9. Worse yet, static stretches may even increase it. That's because they are analgesic and create cellular damage within muscle pubmed.ncbi.nlm.nih.gov/7453508/ pubmed.ncbi.nlm.nih.gov/8944625/ 10. For example, one study found impaired muscle growth after static stretching for 50 seconds before lifting weights. pubmed.ncbi.nlm.nih.gov/28251401/ 11. Contrary to static stretches, dynamic ones don't impair strength, power, or muscular endurance but may even be beneficial. pubmed.ncbi.nlm.nih.gov/18545176/ 12. Sodium Bicarbonate can help reduce PH back to normal levels within your muscles. This gives the muscle an improved ability to continue to contract and produce energy, as validated by a number of scientific studies. pubmed.ncbi.nlm.nih.gov/18607226/ pubmed.ncbi.nlm.nih.gov/22505127/ pubmed.ncbi.nlm.nih.gov/23765347/ 13. In a study involving resistance-trained men, researchers examined the effects of consuming sodium bicarbonate 60 minutes before performing squats and bench presses to failure with 80% of their 1RM. pubmed.ncbi.nlm.nih.gov/24126895/ 14. The result was an impressive increase in squat performance, as can be seen in the following graph: See Figure 1 pubmed.ncbi.nlm.nih.gov/24126895/ 15. "Carnosine has been shown to play a significant role in muscle pH regulation. Carnosine is synthesized in skeletal muscle from the amino acids l-histidine and beta-alanine." pubmed.ncbi.nlm.nih.gov/20479615/ 16. For example, interleukin 6 (IL-6) is one marker of inflammation in the body. Research shows that resting IL-6 levels negatively correlate with muscle growth, but an elevation in IL-6 post-workout aids muscle growth. pubmed.ncbi.nlm.nih.gov/19554087/ 17. Consuming nonsteroidal anti-inflammatory drugs (NSAIDs) or high levels of antioxidants like vitamin C or vitamin E before you train could make your workouts less effective, as shown by a number of studies: pubmed.ncbi.nlm.nih.gov/26638792/ cdnsciencepub.com/doi/abs/10.1139/apnm-2017-0866#.W302Qrgo9PZ digitalcommons.wku.edu/ijes/vol12/iss2/8/ 18. Some studies show that eating protein (alone or with carbs) prior to exercise increases muscle protein synthesis pubmed.ncbi.nlm.nih.gov/16896166/ pubmed.ncbi.nlm.nih.gov/11440894/ pubmed.ncbi.nlm.nih.gov/16988909/ 19. For example we have research that demonstrates a positive anabolic response after participants consumed 20 grams of whey protein before exercise. pubmed.ncbi.nlm.nih.gov/16896166/
00:19 - #01 - Baking Soda 03:13 - #02 - Beta-Alanine 04:10 - #03 - Have at least 25 grams of protein 05:05 - #04 - Perform a Proper Warmup 07:40 - #05 - Leave Enough time for Food to digest 08:36 - #06 - Take a Nap Before Workout 09:35 - #07 - Should have a clear Plan 11:33 - #08 - Setup Performance Tracker 12:10 - #09 - Drink Coffee 13:48 - #10 - Do Not Take Drugs like Advil and Tylenol before working out (Do Not Have High Amounts of Antioxidants)
@@nih1lgante yeah just search healthy food and you will find food to create a diet plan and sleep is also neccesary and if you dont sleep enough then you must focus more on diet and resting more on rest days
Working out morning is good for some, night good for others. Some people like mornings because it helps give them energy. Wakes and pumps them up. Some workout at night because it helps them get tired and sleep better. Both are great and nothing wrong with doing both! Keep it up if ur reading this. YOU will reach ur goal!
People don't get relaxed from workingout that is the complete opposite .. Workingout releases endorphins which in turn produces adrenaline so their is no relaxing after .. You are wide awake for at least an hour 💁
baking soda will not increase your athletic performance, changing your stomaches p.h. does not translate to any other part of your body and a body parts have different p.h. levels and lactic acid does not cause muscles to burn anyway jyst a childishly stupid concept based off an outdated myth. Where has objectivity gone?
Thanks for your videos. So far I have lost 44 lbs. I'm 291 lb now. My goal is to fly 187 lb again. Sorry for the mistakes. Google Translate is not always accurate.
@@Revz8bit well, you dont need to workout to loose weight, you just need to eat less. And if you workout or go for extra walks you can obviously eat more.
I’ve actually just been taking a pre-workout but not eating right before working out (usually eat around noon and workout at 4:30). I’ve been surprised that I haven’t really lost much strength or performance but I do tend to gas out a little quicker. I do typically take an hour nap a couple hours before working out which may help 🤷♂️
Thank you for the suggestion on the baking soda. I add it on my smoothies 1 hour before my workout for the 5 days and I am pushing more sets. Plus, my recovery is better. It is a simple and cheap alternative. Thank you so much with this video.
You're wasting your time and baking soda. This does nothing. When baking soda hits the acidic environment (a pH around two) in your stomach, it's not going to make a single difference whatsoever to your muscles or your athletic performance.
@jayobrien4657 Agreed, the human body is very good at keeping blood and body pH within range. Aerobic exercise can change this quickly but unfortunately you will lower your pH not raise it as needed for weight training. That's why many pro weightlifters don't do cardio before weight training.
@@iLMRobAllenENT True. But just to throw it out there, people brush their teeth with it too or add to toothpaste. Plus, they put it in cut coke and ingest that too 😆. I know it sounds strange, but a little wouldn't hurt. I remember how the nastiest creatine I ever had, tasted like stomach bile. It was hydrochloride creatine from eBay and it was gross. Rather taste baking soda than that. Now I use German Creatine and it kinda tastes kinda like laundry detergent, but still better than stomach bile.
Here's something to try before working out. Try taking a hot shower before working out. Start with water that feels on the hot side (remember, your body is totally cold, so even warm water may feel hot!), gradually increasing the heat until your body starts to overheat. When you re reach that point, your body will warm up about 1/2 to 1 degree, warming up your core and preparing you to work out. From there you turn the water to cold (You can do this eventually if you can't take the cold water, making the water as cold as you can stand it, and working towards being able to handle it over time.), which invigorates the body, making it ready to work out.
@@ATaurusVisual nah, I only used it that one time. I think If your workout session is going to be out of the norm for you, then it wouldn’t hurt to try the baking soda. But me personally, I don’t see a reason to use it regularly.
Baking soda has nothing to do with alkalinity in muscles. It get netralised in stomach by acid and converts into NaCl, a table salt. Eating baking soda increases your sodium intake and very bad for heart
It might sound like I good idea but Baking Soda with water will make your stomach acid to fall out of balance leaving you with Slow digestive problems, The stomach needs to have good amount of Acid to break down foods you eat, do some research before trying it, or talk to your doctor
If you want to improve your body's ability to get rid of lactic acid do cardio don't eat sodium bicarbonate, the first is proved to work even in the long term, it lowers your pressure and helps your digestion, the second has been sort of proven to work only for short term performance, it contains high sodium (1 tsp contains half of the recommended dosage) so it will increase blood pressure for those who already have it high and could create digestion problems
Regarding the protein synthesis point, it might be correct that it gives a boost however, you have to remember that 1) protein synthesis is the lowest during exercise 2) protein synthesis is normal range before exercise 3) protein synthesis is the HIGHEST. 1 hour post exercise So remember, you want to ingest your proteins post exercise and not during As for before, I guess the research is saying it increases Post exercise protein synthesis and NOT during
It takes time to digest. But then again, you must be talking about protein powder which I never use. I prefer milk or Greek yogurt. Post work out (only) might be too late.
@bina nocht There is some research supporting the ingestion of protein in the morning can increase hypertrophy, i think it was around 40 grams in the morning elicited a decent response
@bina nocht i am sorry but i do not understand what you mean? do you mean disc degenration? if so,, this is not the same as muscle hypertrophy, muscle hypertrophy means when the muscle grows bigger
Today I would have died. I took a pre workout which had 450mg caffeine. My heart was beating so fast I thought will have a heart attack. I decided to quit pre workout forever.
I mean what did you expect, you took 450 mg of caffeine, that’s really excessive and dangerous. There’s pre-workout with less caffeine like 130-200 mg.
Same my stepdad gave me a pre workout as soenkne who dosent drink coffee my heart was about to explode i had to walk around till my beats slowed a bit but never again, I dont need it to push me harder thats what my playlist is for.
You're videos are the best wealth of knowledge I've seen till now. They are supported with lots of studies and researches and biology science. And it shows lots of useful steps on how to be healthy while you're doing workout. 👍🏻
Another reason not to take anti-inflammatories before a workout is, ibuprofen and asprin thin the blood, which can significantly hinder performance. Thinner blood = less oxygen saturation. I'm a mt biker, and started taking ibuprofen before rides when I was dealing with a sore hip years ago. I also climb up to 8 or 9000 ft elevation during my rides. Thinner blood and thinner air are a bad combo. Took me a while to figure out why I felt like I was dying on the climbs 😆
Tylenol is not an NSAID and has no role in inflammation. Consider editing that part out that shows Tylenol alongside ibuprofen as non steroidal anti inflammatory agents to avoid around workouts
7:21 this is how I always workout. I find it helps with form before you lift heavier and once the muscle is warm and filled with blood after the light weights I feel more explosive and stronger doing the heavier weights.
i don't care what doctors say what about baking soda increasing athletic performance, that's absolute b.s. First of all your different body parts have different p.h. levels if you add a base to your stomache and change it's p.h. that is not going to translate to any other part of your body, and baking soda itself is not going to be carried into your muscles it will be broken down in your digestive system. Secondly this silly idea is based off a myth that lactic acid itself is causing your muscle to fatigue and burn wich is not the case despite what some chiropractor with doctorial dillussions tells you lactic acid is actually giving you energy while exercising and another system is causing the burn. Since you have absolutely no common sense or objectivity i'll give you the opportunity to weed through the anecdotes and falsehoods and find out why lactic acid is actualky beneficial for exerrcise and what actually causes muscles to burn but don't get stuck on the wanna be doctor chiropractor that believes it's an expert on all medical facts. I'm really dissapointed
Max I love your videos bro thank you very much. Clean and highly educated videos. On another note, I want to make a shirt that says “repeat for reps” lol 🙏🏼
with all do respect.all these gdamn videos like this is what makes people loose muscle just do what your body tells you to just eat good ,sleep good n train good .thats it all this info is f'in with people's mind .
@@DYSTOPIAN-et8rx try 1 whole eggs and 2 egg whites. After 2 hour you can eat again whole eggs. I can eat at once 3 whole eggs, if I eat more, get stomach discomfort. Daily I eat 6 whole eggs, but there is 3-4 hours gaps between the meals. I have a friend who can eat 10 whole eggs for breakfast without any problem.
Your videos are great, man. I'm learning a lot from them. Truth be told I've been working out for a few years now, but only recently have I started taking it super seriously. The amount of info and corrections I've been doing is beneficial as all Hell. Thanks!
I highly disagree with the “plan your workouts” part of the video. That’s 100% opinionated, hence why he didn’t post facts. I shoot in the dark every workout and shock my muscles regularly
Baking soda is also great just before bed. It reduces any acid in your stomach and that healthy burrrrrrrp tells you so. You'll sleep much better. One helpful hint for the guys that want to save money. Quit buying those high dollar pre workout powders and make your own that is much better. One bottle of ice cold water into your shaker, add 5 grams of creatine and 5 grams of beta-alanine with instant coffee and a touch of cream. This way you are using high grade supplements instead of those high dollar vague "proprietary blends" or cheap additives. To switch it up, substitute powder Gatorade for the coffee, add powder caffeine along with your creatine and beta-alanine. Taurine and citrulline can also be added if you like to either of the above. All of this stuff can found on Amazon and usually on sale.
Great video! Keep up the good work. I find my best workouts to be between 10am-1pm. I'm on an improvised 5x5 program so lifting around 90% of my One rep max for low reps. In the morning, I feel more concentrated, more naturally stoked to conquer the weight especially in the squat which recruits so much muscle, nervous system, mental fortitude, and being conscious of form as to not strain the low back or knees, groan like a lil bitch and then fart while that cute girl next to you is dead lifting 205 to failure with resistance bands around her quads all while wearing next to nothing bc well, crossfit. I do have a cup of coffee 1.5 hrs before my lift which helps knock the mud off the tires so to speak. Other days when I have to work out later in the afternoon or evening, I find myself less enthused to get under a heavy bar and squat. I'm more inclined to take a pre workout which helps. I think it's mostly that I'm less mentally concentrated later in the day. So that I'm less able to really connect with my muscles. With a longer warm up time though, once in into the workout I have no problems with concentration or proper lifting. Yet regardless of the coffee or pre workout intake. I still feel more sturdy under a load in the am workout. I feel mentally sharper, focused which helps me feel like I can lift more, with proper form. When do you all feel like you get your best work outs in, and why?
I ve been doing exercises shit for about 6 months now but nothing is working . My biceps and triceps have developed a little tight and stiffer but i am not getting slim .still fat .i am currently doing 200+ pushup/day .200 bicep curls for each hand with 7.5 kg dumbell each.150 + squats .50 + leg raise .even planque for 2 minutes 3 times still not getting slim .i do this workout from monday to friday . Saturday and Sunday rest .but not getting slim still fat does anyone know what to do
Find out your body type so you know if your carb intake is in balance. They always say you can't outrun a bad diet so take a look at what you're eating. If it's not your diet try adding cardio and/or maybe getting your metabolism checked because if it's a medical issue you might have to take a different approach.
Yes I drink it before sometimes during and I’m serious about my training. It also helps speed up your metabolism. Instead of baking soda just squeeze limes n or lemons in your water especially in the am there’s your alkalinity!
