What to Do Before, During & After A Workout
Boost your health by taking your exercise routine to the next level.
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0:00 Introduction: The importance of exercise
0:25 Exercise and the mitochondria
0:58 Exercise and stem cell therapy
1:30 Top benefits of exercise
1:45 The four variables of exercise
2:15 Recovery
4:25 High-intensity interval training (HIIT)
7:05 Contrast therapy
8:30 Muscle contraction and relaxation
10:25 Carb-loading before working out
11:20 How to build muscle if you have diabetes
13:05 Electrolytes for exercise
13:35 The best protein for muscle building
19:25 Soreness after workouts
20:30 Learn more about the benefits of red meat for exercise recovery!
There are certain things you need to do before, during, and after your workout—especially as you get older. That's what we're going to cover today.
It’s no surprise that there is an association between a lack of exercise and many different health concerns.
One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs.
Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits.
The four variables of exercise:
1. Duration
2. Intensity
3. Recovery
4. Frequency
You need to give your body time to recover, not just between workouts but also during workouts. It's important to rest between four to five minutes between each set.
This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep.
Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein.
Other essential tips to increase the benefits from your workouts and support recovery:
1. Do high-intensity interval training (HIIT)
2. Come to a full stop vs. active recovery during HIIT workouts
3. Put more focus on eccentric motions (elongating the muscles)
4. Do contrasting therapy after you exercise
5. Build up to exercising during a fasting state (eat one to two hours after a workout)
6. Consume enough salt and electrolytes (consume electrolyte powder if needed)
7. Consume red meat, eggs, and high-quality cheese
8. Don’t exercise over soreness and focus on sleep instead
9. Take copper before bed to enhance sleep
Dr. Eric Berg DC Bio:
Dr. Berg, age 58, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals®. He no longer practices, but focuses on health education through social media.
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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full-time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, prescription, or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
#keto #ketodiet #weightloss #ketolifestyle
Thanks for watching! Try these tips to get the most out of your exercise routine. I’ll see you in the next video.
75 and after a pace maker couldn’t walk 100 m. But after normal exercises for two years every hour ten minutes I can run again! It’s exercise exercise and exercise again and again but not endured exercise for older people!
❤…….I have one too, since 1999.
it’s not just dr berg’s content that has you know who-tube looking to sup press him, it’s the intelligent comments section where viewers add their own knowledge and experience to help keep people healthy and off “little colored things sold by giants”
And ladies,and gentlemen that is true. They can’t get paid off of free knowledge.
Exactly, some of the best advice I’ve got is from the comments section
Glad to see you know who is behind this general campaign.
What a great video full on needed simple key points that’s got great output ❤
Thanks for giving me something new to try after working out. I have chronic inflammation from UC and have been experiencing a lot of joint pain and extra soreness after lifting weights. I will message my primary to let him know I will be doing cold exposure followed up with heat and see if there’s improvements from there.
Sharing Dr Berg notes:
There are certain things you need to do before, during, and after your workout—especially as you get older. That’s what we’re going to cover today.
It’s no surprise that there is an association between a lack of exercise and many different health concerns.
One of the biggest benefits of exercise is that it increases the mitochondria. Various diseases are related to mitochondrial dysfunction, including cancer. Exercise also increases stem cells, which can turn into just about anything your body needs.
Exercise helps reduce stress, balance blood sugar levels, supports sleep, and has many other incredible health benefits.
The four variables of exercise:
1. Duration
2. Intensity
3. Recovery
4. Frequency
You need to give your body time to recover, not just between workouts but also during workouts. It’s important to rest between four to five minutes between each set.
This will allow your body to replenish ATP and help you train with maximum power. Intensity is key with exercise. Focus on higher intensity with more sets and lots of recovery. Many of the benefits of exercise also occur one to two days later during sleep.
Just a small amount of refined carbs can nullify the benefits of exercise. However, if you have diabetes or insulin resistance and are trying to build muscle on the keto diet, you can increase your carbs to 50 grams per day. The type of carbohydrates you can consume are berries and protein.
Other essential tips to increase the benefits from your workouts and support recovery:
1. Do high-intensity interval training (HIIT)
2. Come to a full stop vs. active recovery during HIIT workouts
3. Put more focus on eccentric motions (elongating the muscles)
4. Do contrasting therapy after you exercise
5. Build up to exercising during a fasting state (eat one to two hours after a workout)
6. Consume enough salt and electrolytes (consume electrolyte powder if needed)
7. Consume red meat, eggs, and high-quality cheese
8. Don’t exercise over soreness and focus on sleep instead
9. Take copper before bed to enhance sleep
Thank you Dr Berg! 😼👍
Thank you 🙏🙏🙏💟🌈
What’s a good copper supplement?
Thats a lot of work you did preparing this summary sheet. Thank you
Thanks for this summary!
Thanks Dr. Berg..I am a red meat eater for protein it contains, but also have read that it increases inflammation and I have arthritis. How do I balance eating red meat while decreasing my inflammation. Just to add, I am on meds for arthritis, but want to do my part so I can decrease the dosage of meds.
My Doctor doesn’t even want to talk to me when I go see her, She just sits across her desk looking at me like she is an account.
I learn so much from Dr Berg, he is brilliant.
Bloody true what else do they do!
I had to schedule a separate appointment for a consultation just to have a discussion beyond my normal visit. Modern doctor’s offices are revolving door mills, focused on high-volume patient turnover and profits.
Dr. Berg changing the lives of millions one day at a time. A real life superhero of mine and many others.
I was in gymnastics and soccer and during workouts, i constrated on the full motion of my body. Stretching is just as important, besides that it saves you from injury and you add range of motion, you also extend your miscle strength closer to the joints.
Oh my God, you are just something else.
I’ve been silently watching most of your videos and I can wholeheartedly say I’m a big fan. But touching this topic, you’ve gained just another level of respect.
And it’s a good strategy to attract more viewers from a not-so-medical niche on the market. Love it when working out gets approached in a medical manner. Mike Mentzer was the only one to have done this so far.
I like how your research has become more concise and refined. I love these videos there’s a lot of valuable information packed into a single video. This is Great Stuff! As always! Thank You!
I appreciate your confidence in cheese as well. And thank you for your insights on bloating. You did a thing for me that doctors couldn’t or refused to do. I am no longer beholden to bloating and its deleterious effects, these things were just never explained and that was by design. When I can digest, I can sleep, when I can sleep, I can heal. Thank you, so much for that!
Yes I experiment with this also. I found that if the stomach is empty during a workout, it is far beneficial because digestion uses more energy than any exercise you can perform. But here you are eating and exercising at the same time, it really draws a lot out of the body. Plus the muscles will Take Energy from the food you are digesting and not from the muscle where you want to take it from?
If going for muscle gain, avoid the cold therapy right after a workout. I personally killed my gains for 7 months doing this and then was curious so I looked it up and there are studies on it. You want to wait at least a couple of hours or even wait until morning. Before is fine and it’s great right after for any other type of training like strength or conditioning…you just want to wait with the cold if you’re going for muscle growth. Heat on the other hand will accentuate growth and recovery and is great after any sort of training.
EDIT: And thank you sir, as always you knock it out of the park! 🙏🏻
Yea i did cold showers straight after workouts for quite some time. But then heard someone talk on JRE saying that its not good so i looked into it and surely it stops hypertrophy.
I think that Huberman said this on JRE as well.
I didn’t see the JRE one but I saw one of AthleanX’s videos and then one of Huberman’s videos on his channel explaining it.
Interesting insights about 4-5min rest between sets. What do you think of starting with heavy, long-rest sets and gradually increasing reps/shortening rest? Also, the idea of consuming red meat post-workout for muscle building is logical. I usually break my fast with eggs but I’ll be incorporating beef as well now.
Here’s a question I’ve been contemplating. I’m on a keto diet with OMAD/TMAD, how do I meet the 0.8-1.2g/lb protein intake recommendation by most “body builders” in one/two meals? Is it one of those, pick between the health benefits of fasting vs. the muscle-building of increased protein/calories?
You are absolutely amazing! Your knowledge of physiology and the way you apply it to maximize the benefits of exercise is spot on. I have insulin resistance and you enlightened me further in relation to exercise . Thank you!❤
I’m 67. I have been walking about 7 miles a day working toward 10, which I achieve on some days. I am feeling so much better, and it seems that ALL my painful joints are fading. Life is so much better and the weight loss is amazing.
Hey man way to go…
I watched the potassium vid the other day. I can already tell a change in my muscles energy level. ❤I started running again yesterday. I started martial arts class last week. I’ve got hashimotos and 2018 to 2022 the symptoms had me knocked out. Started trying different things over the years. I’m just excited I can do things again.
I’m a bodybuilder and I have been doing negative reps for a long while. I has tremendously helped me with getting stronger. For a while I could only do 12-15 reps of pull ups. I incorporated negatives for 6 weeks and I can now do 25 pull ups @ 240 lbs. Peolpe lift way too fast @ the gym. Everyone should focus on time under tension and slow down when lifting. It will also help with injury prevention because you can focus on form when you slow down.
Fatigue can build up over time and cause injuries from doing this. More recovery time is needed. It’s probably best to mix it up, keeping control over motion though, just not so slow
Very sound advice, thank you! 👍
Thank you, Dr. Berg. You’re such a God send. Your knowledge helps us on so many levels in so many parts of our lives. I feel truly blessed to have found your content. I pray that you prosper mentally, physically, and personally. You’ve been a blessing to me personally and a blessing to my family through me being able to pass on the information that I study through listening to you. God give strength to keep on doing what you’re doing. Changing one life at a time. The info is priceless!!
Dr. Berg, thank you for this info. You mentioned increasing carb intake to 50 grams for muscle growth. Would you suggest this for those with PCOS? I have PCOS and your information has helped me go from over 200 lbs to 148! Your info has also helped my fiancé with sciatic pain relief and I am thankful for your supplements. I’ve been rockin with you for many years and have been ever grateful.
Thank you for THIS: 2:23 it’s the second time you brought this point up and it is sooooooo super important!👏🏾👏🏾👏🏾👏🏾👏🏾
Soooo many trainers actually do this 40 seconds work 10 or 20 seconds of rest and it drives me crazy! Why not just do LISS in that case? Thank you for being a voice of reason because I’m a trainer and the studies I’ve read said the benefit is usually in at least DOUBLING the time of rest (and again that is AT THE VERY LEAST). I rarely see anyone do it the way I do it; 20 seconds of high intensity and 40+ seconds of rest (plus meaning more if needed). I even have YOUR voice in my head saying “Let your heart slow WAY down!”😂
Thank you, thank you! I agree 100%!!!🙌🏾🙌🏾🙌🏾