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09:32
Progressive Overload for Beginner vs Advanced Lifters
TIMESTAMPS 00:00 What is Progressive Overload? 01:49 Beginners Progression 03:47 Intermediate Progression 05:50 Advanced Progression 08:10 Summary VIDEOS USED https://www.youtube.com/watch?v=Z4aukD9yW3I https://www.youtube.com/watch?v=hjtIpga9cTM ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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13:59
What Makes Us Want to Eat?
STUDIES & REFERENCES https://en.wikipedia.org/wiki/Minnesota_Starvation_Experiment https://pubmed.ncbi.nlm.nih.gov/24868288/ https://pubmed.ncbi.nlm.nih.gov/19401375/ https://pubmed.ncbi.nlm.nih.gov/15001628/ https://pubmed.ncbi.nlm.nih.gov/22065844/ TIMESTAMPS 00:00 Intro 00:32 Calorie Restriction 01:57 Physiological Hunger & Satiety 08:23 Other Forms of 'Hunger' 10:59 Mindful Eating 12:47 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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23:14
Should Men & Women Train Differently?
STUDIES & REFERENCES https://www.cdc.gov/nchs/fastats/body-measurements.htm https://pubmed.ncbi.nlm.nih.gov/12037649/ https://pubmed.ncbi.nlm.nih.gov/10904038/ https://www.abs.gov.au/statistics/people/population/life-expectancy/latest-release https://pubmed.ncbi.nlm.nih.gov/40028215/ https://pubmed.ncbi.nlm.nih.gov/32218059/ https://pmc.ncbi.nlm.nih.gov/articles/PMC12377079/ https://pubmed.ncbi.nlm.nih.gov/19274055/ https://pubmed.ncbi.nlm.nih.gov/23890352/ https://pubmed.ncbi.nlm.nih.gov/20647940/ https://pubmed.ncbi.nlm.nih.gov/21316442/ https://pubmed.ncbi.nlm.nih.gov/17345918/ https://www.mdpi.com/2075-4698/8/1/15 https://pubmed.ncbi.nlm.nih.gov/42160459/ TIMESTAMPS 00:00 Intro 00:20 Biological Differences 07:23 Training Responses 14:17 Training Goals 17:02 Lifting Technique 18:30 Menstrual Cycle & Menopause 21:35 Practical Recommendations ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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15:30
Why Diets Don't Work (And What To Do Instead)
STUDIES https://pubmed.ncbi.nlm.nih.gov/11684524/ https://pubmed.ncbi.nlm.nih.gov/41500720/ https://pubmed.ncbi.nlm.nih.gov/25399031/ https://pubmed.ncbi.nlm.nih.gov/28818089/ https://pubmed.ncbi.nlm.nih.gov/23512320/ https://pubmed.ncbi.nlm.nih.gov/25614205/ TIMESTAMPS 00:00 Fad Diets 02:52 Behaviour & Lifestyle Change 04:48 Behvaiour Change Strategies 14:25 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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09:28
How Long Will it Take to See Gym Results?
STUDIES https://pubmed.ncbi.nlm.nih.gov/24265879/ https://pubmed.ncbi.nlm.nih.gov/35591809/ TIMESTAMPS 00:00 Intro 00:29 Muscle Growth 03:21 Fat Loss 05:29 Strength Gains 08:11 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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12:13
Different Types of Cardio & When to Use Them
STUDIES https://pubmed.ncbi.nlm.nih.gov/37555441/ https://pubmed.ncbi.nlm.nih.gov/37676198/ https://pubmed.ncbi.nlm.nih.gov/35926933/ https://pubmed.ncbi.nlm.nih.gov/23249564/ TIMESTAMPS 00:00 Intro 00:17 Types of Cardio 02:21 Cardio Goals 10:19 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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16:27
Calories In vs Calories Out: Is It Really True?
STUDIES https://pubmed.ncbi.nlm.nih.gov/20613890/ https://pubmed.ncbi.nlm.nih.gov/26832439/ https://pubmed.ncbi.nlm.nih.gov/34453886/ TIMESTAMPS 00:00 Intro 00:24 Energetics 02:52 Calories In 07:50 Calories Out 13:11 Bodyweight Trends 13:51 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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29:44
Differences Between Strength vs Hypertrophy Training
STUDIES https://pubmed.ncbi.nlm.nih.gov/27671996/ https://pubmed.ncbi.nlm.nih.gov/38970765/ https://pubmed.ncbi.nlm.nih.gov/41343037/ https://pubmed.ncbi.nlm.nih.gov/36199287/ https://pubmed.ncbi.nlm.nih.gov/33433148/ https://pubmed.ncbi.nlm.nih.gov/37582807/ https://pubmed.ncbi.nlm.nih.gov/26605807/ VIDEOS USED https://www.youtube.com/watch?v=kuEmpSXXgvw TIMESTAMPS 00:00 Intro 00:28 Strength vs Hypertrophy 04:07 Compatibility 05:45 Specificity 08:29 Proximity to Failure 11:24 Volume 13:55 Progressive Overload 17:43 Reps & Load 19:44 Exercise Selection 22:51 Technique 24:37 Frequency 26:11 Rest Periods 28:05 Summary ONLINE COACHING & CONSULTING https://www.flowhighperformance.com/services BOOKS & TRAINING TEMPLATES https://www.flowhighperformance.com/products COURSES https://www.flowhighperformance.com/courses MEAL PREP RECIPES https://www.flowhighperformance.com/recipes SOCIAL MEDIA Facebook - http://www.facebook.com/flowhighperformance Instagram - http://www.instagram.com/flow.high.performance
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