Dec 9, 2020
Learn about why systemic inflammation is known as the silent
killer, why inflammation creates a vicious cycle that very few
people escape as they get older, and how you can be one of the few
who do. Brian Cygan and Amy Hudson reveal why muscle quality
matters more than movement quantity and how strength training for
20 minutes at a time will transform your life, no matter how old
- Muscle quality matters more than movement quantity. Standard
workouts and guidelines in fitness are responsible for more than
85% of people getting frustrated and staying on the sidelines.
- The Exercise Coach is maniacal about getting people off the
sidelines and getting them results in a fraction of the time.
- Science shows that the ideal form of exercise is strength
training, which is safe, efficient, and focused on whole body
- James Timmins, a researcher from the UK, has made the point
that no long-term study demonstrates that an inactive individual
will become healthier simply by becoming more active. On the
contrary, brief, whole effort exercise has been shown to improve
- Whole effort exercise is work that completely fatigues a muscle
group in anywhere from 40 to 120 seconds of work instead of hours.
Research supports the finding that time and distance are irrelevant
- Enhanced muscle tissue and the process that brings about this
adaptation is really the key to driving positive fitness and
wellness outcomes, not the time you devote to activity.
- It’s not about spending more time exercising, it’s about
applying the guide of work that generates the adaptation, which can
be done in a very short period of time. It takes about 20 minutes
to get a total body effect.
- For people who want to lose weight, strength training is still
the best bet. A study showed that a simple high intensity protocol
amounting to 15 minutes of work each week substantially improved
insulin sensitivity. This sensitivity is central to controlling
- Insulin is a hormone that primarily tells cells in the body to
store energy as body fat. The higher the levels of insulin in your
body the stronger the signal is to store body fat.
- Starting at the age of 30 as we begin to experience age-related
muscle loss, our muscles become more resistant to insulin. As this
cycle worsens with age, the problem only becomes exacerbated and
measuring insulin sensitivity is a key indicator for health.
- Making your muscles more sensitive to insulin is the most
important thing you can do to put your body in the hormonal state
necessary to lose body fat. Exercise that develops your muscle
tissue is the most effective way to do that.
- Focus on muscle strength and muscle health for hormonal
results, instead of the traditional cardio regime.
- The other issue the majority of people deal with is
inflammation, also known as the secret killer. Inflammation is seen
as the root of a number of other ailments. Muscle quality has also
been shown to positively impact systemic inflammation.
- Systemic inflammation is more than what happens when you sprain
your ankle. Local inflammation is what happens when you get hurt,
systemic inflammation is something that you can’t see and exists in
every cell in your body.
Extremely short duration high intensity interval training
substantially improves insulin action in young healthy males -
Strength training improves muscle quality and insulin
sensitivity in Hispanic older adults with type 2 diabetes -
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