Weight Lifting Is a Waste of Time

Dr. John Jaquish


  • Some people think low-force, high-repetition exercise—doing three sets of fifty curls with two-pound weights, for example—is the solution to this problem. However, research shows muscle is not built through low forces. In fact, you can actually greatly diminish muscle exercising this way.
  • Sustaining injuries and underutilizing muscle tissue are symptoms of weightlifting’s biggest weaknesses: it overloads joints and underloads muscles.
  • most studies have seen sixty seconds as an optimal time under tension before fatigue.
  • cardio can keep you fatter, for longer. That’s because cardio stimulates cortisol, the body’s natural stress hormone.
  • Cortisol can promote two effects to undermine your fitness goals. First, it has the potential to inhibit lipolysis, thereby protecting body fat. Second, it can promote proteolysis, including the breakdown of lean muscle tissue.
  • As Upton Sinclair famously said, “It is difficult to get a man to understand something when his salary depends upon his not understanding it!”
  • low testosterone is a strong indication of a shorter life.
  • Without enough testosterone, people are not only at risk for cardiac issues but chronic depression, obesity, and a loss of both hair and libido.
  • We’ve already mentioned it, but it bears repeating: if you want muscle to grow, there is no getting around HEAVY. You have to use a weight where you are unable to continue repetitions after thirty to sixty seconds.
  • you wouldn’t pick up something heavy with one hand. You also wouldn’t pick up two heavy things and balance one in each hand in the course of daily living, and neither would your ancestors. It’s just not going to happen, and thus it’s not something the human body evolved to do.
  • At the end of the first year using X3, I went from the 190 pounds and 20 percent body fat to 205 pounds and 11 percent body fat. That means that in a single year, I gained thirty pounds of muscle and lost sixteen pounds of body fat.
  • research has shown that carbohydrates are not needed by any system of the body. As the U.S. Food and Nutrition Board 2005 textbook states, “The lower limit of dietary carbohydrate compatible with life apparently is zero.”
  • The primary driver of protein usability is how well it provides the body with the appropriate amino acids in proportions that match the body’s anabolic requirements.
  • In general, the body utilizes eggs best, followed by meat sources, then cheeses, and lastly, whey and vegetable sources, like soy or broccoli.
  • Egg protein usage approaches the 50 percent mark, while 40 percent of ingested meat protein is used in an anabolic manner.
  • Substituting ten grams (one serving) of Fortagen for fifty grams of ordinary protein creates less work for the digestive system, keeps you at a lower caloric intake, and increases anabolic usage so the maximum amount of muscle can be built while getting or staying as lean as possible.
  • Research has also shown correlations between higher saturated fat consumption and reduced risk of death from any cause, including specifically strokes, with no association shown on the risk of myocardial infarction.
  • Eliminate Sugar
  • you don’t get fat from eating fat, you get fat from eating too much sugar as well as other kinds of carbohydrates.
  • Eliminate Simple Carbohydrates
  • When you fast for a certain amount of time a day, your body produces more growth hormone.
  • Mark Twain once wrote, “A little starvation can really do more for the average sick man than can the best medicines and the best doctors. I do not mean a restricted diet; I mean total abstention from food for one or two days.”
  • the context of health benefits, “fasting” starts after twelve hours without food.
  • research on daily sixteen-hour fasts performed in 2016 showed that participants in those fasts were also able to lose significant amounts of weight with no loss in muscle mass or maximal strength.117
  • The most basic way to implement intermittent fasting is to do a 16:8 split. This means eating within an eight-hour window and fasting for the remaining sixteen hours. In most cases, people choose to skip breakfast in this method.
  • Anytime you’re digesting food, your cognitive function is diminished. You should not be eating when you need to think or exercise. In fact, we recommend exercising fasted to elicit the most efficient muscular and hormonal response.
  • The next obvious step in intermittent fasting is to move to one meal a day. That’s a 23:1 split, and the concept is simple. You just have dinner or a late lunch every day.
  • you can follow any sort of diet—for instance, ketogenic, carnivore, or others—while adhering to an OMAD eating pattern. There is no evidence the benefits of fasting are limited to any particular nutrition plan.
  • Occasionally fasting for forty-eight or seventy-two hours is a great way to keep your immune system strong. This is something you can do in the context of a more regular eating pattern. This recommendation is not intended for indefinite use, but to be implemented perhaps once a month.
  • There’s some evidence that consuming less than fifty calories of something during the fasting period does not impact the benefits of time-restricted eating.
  • The next step would be to eliminate many unprocessed carbohydrates as well, including most fruit and starchy vegetables, as well as remaining grains, from your diet.
  • eating meat only is the easiest way to reach your daily protein requirements.
  • if you’re eating whole foods and your goal is to get to the recommended daily intake of vitamins, you’d need to consume 27,000 calories a day.121 Clearly, no one ever comes close to that.
  • people in the highest quartile for strength (lean muscle mass) showed a 250 percent increased chance of living until one hundred years old.
  • our recommendation of one gram per pound of body weight per day
  • eat high levels of animal proteins that offer the potential for even higher quality essential amino acid complexes.
  • a My Fitness Pal study conducted with individuals suffering from eating disorders, researchers concluded, “73% of these users perceived the app as contributing to their eating disorder.
  • Neither red, processed, or white meat consumption are consistently associated with all-cause or cause-specific mortality.
  • A study of forty-two European countries found lower cardiovascular disease and mortality among countries that consumed more fats and meats. Higher cardiovascular mortality was linked to carbohydrate consumption.141
  • Humans have always been carnivores. Researchers conclude, “anthropological evidence from cranio-dental features and fossil stable isotope analysis indicates a growing reliance on meat consumption during human evolution,”
  • While there are no toxins in meat, plants produce their own toxins called oxalates. The way an animal keeps you from eating it is by running away. The way a plant keeps you from eating it is by poisoning you.
  • nightshade plants like tomatoes, potatoes, and eggplants contain toxins that cause inflammation.
  • when you evaluate the evidence, it shows strength training provides all the cardiac benefit people currently associate with long distance running or hours on the elliptical. In addition, strength training offers the benefit of substantial added musculature, which keeps the heart working more efficiently at all times in order to meet the additional demand for circulation imposed by that tissue.
  • Many people believe muscle soreness is the sign of a good workout and impending muscle growth, but it is actually indicative of muscle damage.
  • Since the development of Fortagen, I and several other X3 users have demonstrated taking three to five doses daily builds muscle on an almost zero calorie day (Fortagen is four calories per dose). It doesn’t break the autophagic cell recycling process since more than fifty calories are required to do that.

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