In this video, I am going over how to build muscle for strength, health and longevity. Read more here: https://drjockers.com/building-muscle/
Strategies to Follow:
1) Resistance Training – intense weight training at least 3 and up to 5-6 days a week. Be sure to rest each major muscle group you train for 48-72 hours to recover and grow.
2) Eat Enough Protein: Consume 0.6 – 1 gram of protein per pound of body weight or lean body mass (if you are over 20% body fat)
3) Practice Intermittent Fasting: Do a 16-18 hour fast at least 1-2 times per week. Read more here: https://drjockers.com/feast-famine-cycling-autophagy-cleansing-and-muscle-growth/
4) Carb Cycling: Eat a low carb diet on a regular basis but eat more carbs (100-200 grams) 2-3 times per week. Ideally get these carbs from healthy, nutrient dense food sources.
5) Eat Enough Calories – You need to eat plenty of calories – eat until you are fully satiated during your eating windows.
6) Regular Sun Exposure: Get out in the sunshine as often as possible – daily if possible, for at least 15 minutes. This helps balance your hormones, boosts nitric oxide for better blood flow and reduces muscle inflammation.
7) Prioritize Good Sleep: This is when you heal and grow muscle. Read this article for more information: https://drjockers.com/deep-sleep/
—————————————————————————————————————————————-
✅ Subscribe to my Channel:
https://www.youtube.com/djockers?sub_confirmation=1
✅ Listen to my Podcast on Apple, and leave a review!
Apple Podcast – https://podcasts.apple.com/us/podcast/dr-jockers-functional-nutrition/id1497791107
✅ Listen on Spotify:
Spotify – https://open.spotify.com/show/5l0LkYqW29ksV9Ut3hPuto
source
