快速增長肌肉4種驚奇方法,刺激生長激素,柏格醫生 Dr Berg
Summary
TLDR本文讨论了加速肌肉生长的四种方法。首先,肌肉对于运动、姿势、代谢和淋巴系统至关重要。肌肉生长的两种常见方法是高强度运动和蛋白质摄入,特别是动物蛋白如牛排和鸡蛋。蛋白质需求根据体重计算,介于每公斤瘦体重8至1.5克之间。另外,补充肌酸、冷疗、间歇性禁食和精氨酸摄入是促进肌肉生长的意外方法。肌酸作为能量缓冲,冷疗通过增加棕色脂肪和减少炎症来刺激肌肉基因表达,间歇性禁食通过刺激生长激素来间接促进肌肉生长,而精氨酸通过抑制生长抑素来增加生长激素。这些方法需要适当使用,并结合适当的锻炼和健康状态。
Takeaways
- 💪 人体大约有650块骨骼肌,它们负责运动、姿势、代谢和淋巴系统循环。
- 🏋️♂️ 增加肌肉生长的两种常见方法是高强度运动和摄入蛋白质。
- 🥩 动物蛋白,如牛排和鸡蛋,是最佳蛋白质来源,而不是素食汉堡。
- 📏 蛋白质需求量根据体重(去脂体重)计算,介于0.8到1.5克/千克体重。
- 🔗 视频下方提供了帮助计算蛋白质需求的链接。
- 💊 肌酸可以作为补充剂加速肌肉生长,它有助于高强度短时运动的能量供应。
- 🛀 冷疗,如冷水澡或冷冻疗法,通过生成棕色脂肪来刺激肌肉生长。
- 🚫 冷疗初期可能会缩小肌肉,但在恢复阶段有助于增加肌肉大小。
- 🕒 间歇性禁食可以刺激生长激素,间接增加肌肉生长,但需要适度进行。
- 🍽️ 间歇性禁食不应与节食混淆,应保持健康饮食。
- 💊 精氨酸可以通过抑制生长抑素来显著增加生长激素,从而促进肌肉生长。
- ⏱️ 建议在空腹时,特别是锻炼前30分钟摄入精氨酸3到6克。
Q & A
人体大约有多少块骨骼肌?
-人体大约有650块骨骼肌。
肌肉的主要功能是什么?
-肌肉的主要功能是创造运动,帮助维持姿势,甚至帮助新陈代谢。
为什么肌肉质量不足会影响新陈代谢?
-肌肉质量不足会导致代谢下降,因为肌肉中含有大量的线粒体,这些线粒体有助于燃烧脂肪。
为什么高蛋白食物对肌肉生长很重要?
-高蛋白食物对肌肉生长很重要,因为肌肉生长需要蛋白质,动物蛋白如牛排和鸡蛋是最佳的蛋白质来源。
每天需要摄入多少克蛋白质来支持肌肉生长?
-每天需要摄入的蛋白质量根据体重(去脂体重)来计算,范围在每公斤体重8到1.5克之间。
如何计算个人的去脂体重?
-可以通过一些在线工具或公式来计算个人的去脂体重,视频下方会提供相关链接帮助计算。
为什么肌酸补充剂可以促进肌肉生长?
-肌酸补充剂可以作为能量的缓冲或替代品,特别是在高强度短时运动中,帮助恢复ATP,从而增加肌肉生长。
冷疗如何影响肌肉生长?
-冷疗通过身体产生大量能量来维持核心温度,这会促进棕色脂肪的生成,进而刺激白色脂肪燃烧,增加肌肉基因的表达,有助于肌肉生长。
间歇性禁食对肌肉生长有什么影响?
-间歇性禁食可以刺激生长激素的分泌,间接促进肌肉生长,但前提是不要过度禁食,以免肌肉被消耗。
精氨酸如何帮助肌肉生长?
-精氨酸通过抑制生长抑素来增加生长激素的分泌,从而有助于肌肉生长。建议在空腹时每天摄入3到6克精氨酸。
为什么间歇性禁食需要谨慎进行?
-间歇性禁食需要谨慎进行,因为它可能会给身体带来压力,特别是对于健康状况不佳的人,可能不是最佳选择。
为什么精氨酸最好在锻炼前30分钟摄入?
-精氨酸最好在锻炼前30分钟摄入,因为这样可以在锻炼时提供足够的能量,帮助肌肉生长。
Outlines
💪 肌肉增长的四种方式
本段讨论了加速肌肉增长的四种方法。首先,肌肉在人体中扮演着重要角色,包括运动、姿势维持、代谢促进和淋巴系统泵送。肌肉质量不足会导致代谢下降。肌肉增长的两种常见方式是高强度运动和蛋白质摄入,尤其是动物蛋白如牛排和鸡蛋。蛋白质需求量根据体重(瘦体重)计算,介于每公斤体重8至1.5克之间。此外,还介绍了两种令人惊讶的肌肉增长促进因素:肌酸和冷疗。肌酸作为补充剂,可以提高高强度短时运动的能量供给,从而间接促进肌肉生长。而冷疗,如冷水浴或冷冻疗法,通过身体产生能量以维持核心温度,促进棕色脂肪生成,刺激白色脂肪,燃烧卡路里,减少炎症,并增加肌肉基因表达。
🚀 间歇性禁食和精氨酸对肌肉增长的影响
这段内容探讨了间歇性禁食和精氨酸对肌肉增长的潜在影响。间歇性禁食通过刺激生长激素的分泌,可能间接促进肌肉生长,但需要注意不要过度禁食,以免肌肉消耗。禁食还可以提高胰岛素敏感性,有助于肌肉获得更多胰岛素。然而,这种方法适用于健康且能够承受禁食压力的人。精氨酸通过抑制生长抑素来增加生长激素的分泌,已被证明可以促进儿童的身高增长。建议在空腹时,尤其是在锻炼前30分钟摄入3到6克精氨酸,以增强肌肉生长。视频还提到了其他促进肌肉增长的视频内容,供观众参考。
Mindmap
Keywords
💡肌肉增长
💡骨骼肌
💡高强度运动
💡蛋白质
💡肌酸
💡冷疗
💡间歇性禁食
💡生长激素
💡精氨酸
💡胰岛素敏感性
Highlights
人体大约有650块骨骼肌,它们负责运动、姿势、代谢等重要功能。
肌肉质量不足会导致代谢下降,特别是随着年龄增长,肌肉流失会影响健康。
高强度运动和蛋白质摄入是增长肌肉的两种众所周知的方法。
素食汉堡和植物性汉堡不能有效增长肌肉,需要动物蛋白如牛排和鸡蛋。
蛋白质需求量为每公斤瘦体重8到1.5克,需根据个人的瘦体重计算。
计算蛋白质需求量时,要区分公斤和磅的不同计算公式。
蛋白质摄入量指的是食物中的蛋白质含量,而非食物的实际重量。
例如,体重185磅的个体,其瘦体重对应的蛋白质需求量在67克到126克之间。
年龄、活动水平、消化系统强度等因素会影响蛋白质需求的高低。
肌酸是促进肌肉生长的补充剂,尤其在高强度短时运动中发挥作用。
肌酸作为能量的缓冲,帮助恢复ATP,从而支持肌肉生长。
建议肌酸的服用量为前5天每天20克,之后维持在3克。
冷疗,如冷水浴和冷冻疗法,可以通过产生棕色脂肪来刺激肌肉生长。
冷疗可以增加肌肉基因表达和RNA活性,从而促进肌肉生长。
冷疗初期可能会导致肌肉缩小,但在恢复期会增加肌肉大小。
间歇性禁食可以刺激生长激素,间接促进肌肉生长。
间歇性禁食需要正确执行,并且结合适当的运动。
精氨酸通过抑制生长抑素来增加生长激素,从而促进肌肉生长。
建议在空腹时每天摄入3到6克精氨酸,最佳时间是锻炼前30分钟。
Transcripts
let's talk about the four ways to speed
up the growth of muscle now you have
about 650 muscles in your body and I'm
talking mainly the skeletal muscles not
into the other muscles but the purpose
of muscle is to create movement to help
you with posture to help you even with
your metabolism if you don't have enough
muscle mass let's say you're you're
getting older and you lose your muscle
you lose your metabolism too so you have
a lot of mitochondria that helps you
burn fat in your muscle and then also
muscle helps uh pump the lymphatic
system and so if you don't move a lot
you're not going to pump your lymp
through your body now there are two not
surprising ways to increase muscle
growth you already know this
high-intensity exercise and the
consumption of protein you're not going
to grow muscles on a vegan burger okay
or a plant-based Burger it's not going
to happen you need the best source of
protein and that would be animal protein
steak and eggs are at the top of the
list now how much protein you need
anywhere between 8 to
1.5 g of protein per kilogram of weight
now what I mean by kilogram of weight
I'm talking about of your kilogram of
lean body muscle weight so if you're a
really big person and you have a lot of
fat you got to do this calculation on
your lean body mass and I will put a
link down below to kind of help you
figure out that calculation now if
you're not into kilograms you're into
more pounds there's a different formula
for that I'm going to put that down
below when you're talking about grams of
protein we're not talking about the
actual weight of a steak for example
we're talking about the protein in that
steak let's say for
example if we talk about pounds right
and you weigh about 185 pounds and
that's how much lean body mass you have
that would come out to about 84 kilg
okay if we do the calculation on8 G I
would just times that time 84 and that
comes out to 67 G and then if we look at
the high range 1.5 G and we do that
calculation we're talking between 67 g
of protein to 126 g of protein so what
would determine if you're on the low end
or the high end your age how active you
are how much exercise you do and the
strength of your digestive system like
if you're 95 years old you're probably
not going to do the top highest amount
of protein versus if you were an athlete
at 20 years old and some people might
even need to go up to 2 gam of protein
per kilogram of lean body mass now let's
get into the surprising things that can
increase the speed of muscle growth
first thing on the list is creatine
right and by the way creatine is in
Foods especially meat but if we want to
speed up the growth of muscle we want to
take it as a supplement it's not
necessarily creating muscle
itself but indirectly it is because
creatin is kind of like a a buffer or a
substitute for energy especially the
initial high-intensity exercise with
short duration even before glucose is
made you use a type of creatin and
that's used as energy to allow you to
recycle or recover this ATP and what's
unique about that is when you exercise
high intensity short duration
that is what increases the muscle growth
and so creatin allows you to do that if
you don't have enough creatin you're not
going to have the energy to work out
like that number one and the energy
that's supplying the system actually can
help you grow this muscle it allows you
to do more work I mean if you're going
to go work out and build muscles and
you're tired and you don't have enough
energy it's probably not going to happen
now as far as how much creatine you need
if you're really serious about building
muscles I would use 20 G for about 5
days and then go down to like a
maintenance dosage of 3 gram for the
rest of the month and then you would
cycle to a higher amount 20 grams for 5
days and then cycle back to your smaller
maintenance amount number two cold
therapy now you can do cold showers cold
immersion cryotherapy there's a lot of
different versions of this when you're
in the cold the body has to do something
very very unique it has to maintain the
core temperature so it has to generate a
tremendous amount of energy to do that
so to do that you're going to generate
this type of brown fat which then will
stimulate the white fat and you're going
to burn a lot of calories and so the
combination of burning more calories
burning more fat and the coal therapy
both in rats and humans increases the
expression of the muscle Gene
okay certain genes in your muscles that
help the growth of muscle as well as
something called the RNA which is kind
of like the the protein factory that
makes different proteins cold therapy
increases that coal therapy also
decreases inflammation now you may have
heard um studies that show that coal
therapy actually does not increase your
muscle okay it actually will shrink your
muscles that is true true initially but
in the recovery phase it will increase
the muscle size it's kind of like any
type of stress you can overdo it we want
intermittent type stress to the body to
create some cool changes all right
number three intermittent fasting
there's one school of thought that if
you're not eating your muscles are going
to waste away but what happens when you
do intermittent fasting you stimulate
growth hormone you stimulate all sorts
of things that indirectly can
potentially increase muscle through the
hormone growth hormone here's the Catch
22 you're probably not going to grow any
muscles if you're doing any type of
prolong fasting I'm talking about just
doing intermittent fasting like two
meals a day not cutting your calories
down just not having the snacks because
intermittent fasting will also make
insulin more sensitive so by fixing
insulin resistance you can actually get
more insulin to the muscle because the
snacking just kills this whole process
here's another Catch
22 you got to be somewhat healthy to do
fasting I mean if you take a really sick
person and you start to put them on this
stress of fasting it might not be the
best thing to start them out on I'm
talking about a person who is not sickly
who has somewhat of a good health and
that can do this correctly and also
combine at the same time the exercise
because they have the energy to do it
number four arine and it can
significantly help you increase growth
hormone by inhibiting another hormone
called somatostatin so argine kind of
takes the breaks off of growth hormone
they've even given children that are a
bit shorter than they should be about
2.2 G of Arginine and notice that they
actually grew taller but arginine is
another surprising way to enhance the
growth of muscle but what you want to do
is you want to take a bit higher amounts
between three 3 to 6 G per day on an
empty stomach and I think the best time
to take it is about 30 minutes before
you work out now if you have not seen my
other powerful video to grow muscles I
put it right here check it out
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