Research Studies Reviewed in Plain English
Welcome to the one day at a time podcast where we forget about yesterday. We don't worry about tomorrow. It's what are we going to do today? This all matters because you've only ever had or will ever have the fantastic twenty four hours a day you're about to embark on. Hopefully this episode is going to give you some daily dose of wisdom that you can take action on today to improve your life.
Speaker 1:And remember, all it takes is one day at a time. Good morning everyone we are talking research today so I'm gonna touch upon three or four research studies that might be relevant to you in your journey so let's get into it and let's not mess about because you've got a day to smash right obviously. Okay first study was on, it was on high protein diet versus low protein diet in females so it was 2.5 grams of protein per kilo of body weight and then the lower group was on 0.9 grams of kilo kilo of body weight. So you will definitely be in between there maybe towards more than two grams per kilo really. The difference is staggering in a way so fat free mass which you know muscle mass and stuff like that increased significantly more in the high protein group as compared to the low protein group so it was 2.1 kilogram increase with a high protein group and it was a 0.6 kilogram increase in the low protein groups that is what one, two, three, three, three point five x more, with a high protein diet which is insane this is another massive benefit as well fat free mass, sorry fat mass significantly decreased over time in the high protein group but no change was observed in the low protein group while maximal strength significantly increased in both groups because you were doing strength training, right.
Speaker 1:So what that tells us is the high protein group, high protein diet is very important for building muscle, it's much more effective at low protein, obviously, with the same stimulus. It is way more effective for fat loss as well. Plus the other benefits of protein like I said, that might be a secondary effect because the satiety response is better from protein. But it seems proteins got so many benefits that is a priority to get right. So if you still haven't nailed your protein intake, you're still eating 50 grams, a day and you're not trying, you're not quite up there, look at getting more protein in your diet.
Speaker 1:Look, we got protein coming out the next few days, you know, it's safe and there's studies in this to show you know, if you consume like 40 to 60 to 80 grams of your protein from a whey protein or a plant based protein, know, that's fine. But you do want to get food in, you don't want get whole foods. Of course, you want to get whole foods because you got the nutrients and stuff as well. But if you do struggle, don't be scared to supplement with a whey protein or a plant based protein because is the whey is a byproduct of cheese like it's just filtered the fat is removed the carbs is removed you know added flavor in pretty much it right it's nothing you know you can get more pure versions plant based similar. But plant based protein is actually better than plant based whole foods in a way because plant based whole foods the absorption of protein from them is like 60% it's not it's not that high.
Speaker 1:But then when you got the absorption of plant based protein powder, which doesn't have the limitations of the whole foods is absorbed to like 80 to 90% efficiency. So you do get more protein, like pulling from the powder versus the whole food. So if you are vegan that's definitely a massive win. Anyways, that's important. Protein, is protein important?
Speaker 1:Yes or no? Yeah it is. Do you see it's not? If that doesn't show you is important then nothing will right so get it in you. Okay next one gaining muscle in a calorie deficit versus calorie surplus like let me just say though this study was done in bodybuilders and they love the steroids so depending on the steroid stack they're on and all this stuff it's gonna get wildly different results plus being on steroids in a deficit and they're gaining muscle like if someone was natural in a deficit trying again would they gain muscle I don't know, I don't know maybe for the beginner yes but I'm not sure experienced would get such luck.
Speaker 1:Anyway it's what we're gonna go off they did look at a previous study as well. What it did show calorie restriction induces a chronic decrease in muscle protein synthesis which would limit muscle growth okay so we know that so we want to be in a surplus to make sure we're maximizing muscle protein synthesis makes sense. But overeating in a surplus just puts to puts fat mass on and it's just like we don't want to put fat on like too much fat on a muscle. So what happened is in the in the in the study the group that was in a surplus they gained double the muscle as the the lower calorie group but they gained 10 times the fat mass. I know it sounds big but basically the surplus group calories gained one kilo of muscle and one kilo of fat in four weeks.
Speaker 1:The the lower calorie group in the deficit gained 0.4 kilos of muscle and 0.1 kilo of fat. So those are the numbers. Again, bodybuilders, steroids, is not quite there right so I would say that maybe the deficit group you are lucky to hold on to muscle and deficit so that if you're thinking of toning up which the word should be banned if you want to look if you want to tone up aka get leaner you're gonna have to drop body fat okay so the goal then is to go into a deficit high protein diet train resistance training maintain your muscle mass you might get lucky to gain muscle but don't make it the goal and then once you're at the desired body fat level or how you look to definition level, then you can go into a maintenance phase, slight surplus to gain muscle without gaining too much fat. Does that make sense? That's how we should be.
Speaker 1:Don't try to both at the same time in a way like it's frustrating more than anything. I mean, it could be done. It is possible. But how frustrating is it like, what's that phrase you go to if you're trying to go in two different directions at the same time, you literally go nowhere, stuck in the middle. I think it is better to be deficit first, get on that because look the only way you're really going to change how you look is if you drop body fat or gain body fat like people you know you can see people who got add more muscle and yes they can change a lot but is that's not the biggest change in people when you lose body fat right everything changes like somebody can look like a different person, their face completely changes, their body shape changes, you thought they were like big boned or whatever you thought but then they're like not big boned anymore like how's that happened but it's body fat.
Speaker 1:The biggest change people go through is body fat level percentage and some people don't look good low body fat percentage, some people look better and you might prefer to be at a certain body fat percentage because you know there's a lot of guys for example, I'm one of them if I get too lean my face looks like a rat and, you know I don't want to look around like a skeleton you know mean. So you know it is you know find your balance, and that's not really. So protein, toning you wanna lose body fat first and then you wanna go into a maintenance phase. There's another study of menstrual cycle and strength and performance it showed basically strength and performance doesn't decrease during different parts of the cycle if you're able to train it's interesting but again like you said like Lyle mentioned week four you might have some coordination issues and then week two you're more susceptible for injuries so you do need to watch out for that. And then the last study I want to talk about is resistance training volume okay so how much you have to train a week to gain muscle like what is like Scott tell me the answer don't mess about this voice note I got to go and live my day.
Speaker 1:Let me just tell you now the study says five to 10 sets per week might be sufficient for attaining gains in muscle size and strength in trained women during a twenty four week resistance training program. There appears no further benefit by performing higher exercise volumes because lack of time is a commonly cited barrier to exercise adoption. Data of the researchers support resistance training programs that are less time consuming which might increase participant and adherence. And I % agree with this. Look, when you look at our workouts, live workouts, strength workouts, when I'm asking you to be there for an hour, work out half an hour and you're out.
Speaker 1:Like, that's all you need, good work of thirty minutes, few times a week. So I go more towards ten fifteen sets per body part ideally like if you want to maximize it there's other studies that show it's like eight sets per body part twice a week so you're looking at like 16 sets per body part per week split twice, that's the optimal according to some research. But you're gonna make gains right, so don't panic you will make gains training three times a week, two or three times a week, there's no need to overdo it, the world is opening up. So there's no need to be like, shit that what am I going to do when the world opens up. You just got to do three thirty minute sessions a week and you've got to try and do progressive overload, you've to try every two or three weeks, you're going to try and put a bit more weight on the bar or the dumbbells.
Speaker 1:You're gonna try and like do an extra few reps or few more sets and that's all you got to do. If it is literally as simple as that there's no need to over complicate this process. I think just sticking to that sticking to your guns doing it week in week out and you know doing something like it says now, increased participation and adherence. The most important thing with training is consistency. Like, oh my god Scott so boring me stop talking about consistency moderation.
Speaker 1:It's just it is that's the truth. I don't know what to say. You have to be consistent and it's better to be consistent on three thirty minute workouts a week than doing a blitz of five workouts a week for two weeks, going to sleep for two weeks and then coming back again for two it's just look, that's not gonna make that's that's just gonna frustrate you even more. So those are the Proteus is gonna be launching in a few days, so do keep an eye out for that. And, yeah, exciting times.
Speaker 1:And another announcement. Letting me know what you think of this idea. So I'm thinking of doing so with the turtle membership, if you're turtles listening. We do like q and a every day basically and it's hard sometimes like, oh my god, I've missed it. What was said?
Speaker 1:So I started doing weekly reviews of the q and a's, 10 points from each one. But I'm gonna take it a step further. I'm gonna create something called the turtle times or the turtle telegraph, and I'll be sending this out once a month in paper form to all turtle members, which will have the key takeaways from the month's q and a's. It'll have the maybe five or 10 research reviews that we look at, some interesting research that I look at and I'll make it in plain English basically. So you're not gonna be like, mate, what did you just say?
Speaker 1:It will be in plain English. Maybe stories, maybe some bits of wisdom, maybe some member spotlight, maybe some members who got businesses, do you want to advertise free of charge, get on there, maybe we'll put a different business spotlight every every month. Who knows? Who knows what the world's gonna open up with this newspaper? But it'll be in your hands, it'll be a physical thing.
Speaker 1:I think that's missing in most of our lives at the moment. Everything's digital. This is digital. Some are spare when stuff things is real, it's tangible. So turtle times or turtle telegraph, let me know in the comments below and you'll be part of this new exciting project that I got going on.
Speaker 1:And I think Piers Morgan's looking for a job so might get him on as a columnist so I can rinse him every month. Tada Piers my good riddance. Anyways speak to you all soon remember one day at a time please. And that's it. Thank you for listening to the one day at a time podcast with your host, Golf Leer.
Speaker 1:Hopefully, you understood something I said. I hope that some wisdom kind of distilled through into your mind, and I want you to now action it today. I don't want you to think about tomorrow. I don't want you to think about yesterday. I don't want you to think about leaving a review on this podcast.
Speaker 1:I don't want you to think about going to another website. What I want you to is as soon as this podcast ends, you will take action and make the most of today. Ground yourself today. Follow the one day at a time philosophy, and your life will change.
