Five Muscle Mass Building Concepts That You Need To Follow or Fail


How To Heal Your Eyesight Naturally | Vishen Lakhiani

Video taken from the channel: Mindvalley


A Closer Look at…Parkinson’s Disease

Video taken from the channel: University of California Television (UCTV)


Anatomy Trains | Tom Myers | Talks at Google

Video taken from the channel: Talks at Google


6 Principles to Build Muscle, Lean Up & Lose Weight | Joanna Soh

Video taken from the channel: Joanna Soh Official


Foods for Protecting the Body & Mind: Dr. Neal Barnard

Video taken from the channel: The Aspen Institute


The Future of Physical Therapy with The Maestro Dr. Shante Cofield Stick Mobility Podcast #17

Video taken from the channel: Stick Mobility


Muscle matters: Dr Brendan Egan at TEDxUCD

Video taken from the channel: TEDx Talks

The Four Basic Principles of Muscle Building. Most of you are probably tired of reading a title that offers you a fantastic no-sweat routine, just to find out that the article you have read is the exact opposite of what you’ve been promised. They either offer some sound, yet overly complicated and back bending training protocol, or they are. The point is to follow the principles of muscle building to grow muscle and not fat. If your goal is muscle growth, and you’re already at a healthy body fat percentage, you should only gain 3 lbs of muscle a month.

If you’re gaining more than 5lbs a month, you’re almost certainly gaining fat, which will be detrimental to your overall goals. Thankfully, gaining muscle isn’t that difficult, you just need to know how to go about it in the right way. Let’s look at three basic principles that lead to the significant growth of new muscle.

Training. As strange as it may sound, building muscle is all about damaging the muscle fibres that you have to start with. Building muscle should be a straightforward process, albeit not an easy one, and the basic principles are more or less the same regardless of what technique you will chose to build muscle.

7 Fundamental Rules You Need To Follow If You Want To Build Muscle Bodybuilding is an art where you and you alone are the sculptor of your body. In order to give it your best and create your own masterpiece you need to understand the most important principles of training and building muscle. Hypertrophy Training – Muscle Building Principles You Didn’t Know Training for muscle growth, a process called hypertrophy, is hard work and requires both time and dedication. Not only do you need to follow an appropriate strength training workout routine, but you also need to eat healthily and plentifully, and get plenty of rest and sleep too. Choose a weight that tires the targeted muscle or muscles by the last two repetitions while still allowing you to maintain good form.

If you can’t do the last two reps, choose a lighter weight. When it feels too easy to complete add weight (roughly 1 to 2 pounds for arms, 2 to 5 pounds for legs), or add another set of repetitions to your. Whether you’re managing projects for IT or juggling tasks for a marketing team, every project manager ought to follow these five core principles when planning out a new project. Definitions of 5 Muscle Building Exercises. When used correctly, it is a secure and efficient method to construct muscle.

If you wish to build muscle you will need a well thought out workout routine. So my muscles are doing far more work. Your weak muscle is the bread, and the remainder of your workout is the interior of the sandwich.

Feel free to leave a comment below if you have any questions and I\’ll get back to you as soon as I can. If you did enjoy this post, don\’t forget to sign up for my newsletter that delivers science-based, no B.S muscle building and fat loss tips, macro-friendly recipes, motivational strategies and more straight to your inbox every wee.

List of related literature:

That is, these articles would teach you “inconvenient truths” like you can’t get muscle definition as fast as you’d like, you can’t target just belly fat for elimination, and you’ll need more than 1250-word tips to build the body of your dreams.

“Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body” by Michael Matthews
from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body
by Michael Matthews
Waterbury Publishers, Incorporated, 2019

Using magnetic resonance imaging technology, Wakahara and colleagues (262) determined muscle activation in a group of subjects performing 5 sets of 8 repetitions of the lying triceps extension exercise.

“Science and Development of Muscle Hypertrophy” by Brad Schoenfeld
from Science and Development of Muscle Hypertrophy
by Brad Schoenfeld
Human Kinetics, 2020

The second task is sheer necessity, since no one exercise is enough to fully develop even the simplest muscle.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

For example, strength training principles may be consulted to learn more about how the number of repetitions, sets, tempo, and exercise types, and the amount of weight moved can cause desired increases in muscle strength, endurance, and size.

“Research Methods and Design in Sport Management” by Damon P. S. Andrew, Paul Mark Pedersen, Chad D. McEvoy
from Research Methods and Design in Sport Management
by Damon P. S. Andrew, Paul Mark Pedersen, Chad D. McEvoy
Human Kinetics, 2019

The idea is simple: By spreading your structural exercises over two or three workouts (or, in the case of bodybuilders, five to twelve), you make sure you have enough energy to work as hard as possible on each of them.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

4) Precede and follow passive range‐of‐motion exercises with massage of the quadriceps, biceps, and gluteal muscles for 5 minutes.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

To contest the paradigm that muscle undergoes many age­related composition changes, Wright and colleagues are currently conducting a study that investigates the role of chronic high­level exercise in preventing the loss of lean muscle mass and strength.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Part II examines some of the important concepts in strength training.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

Therefore, rather than follow a general fitness approach that works for “everybody,” I follow my own bodybuilding program designed to work well for me.

“Vegan Bodybuilding and Fitness” by Robert Cheeke
from Vegan Bodybuilding and Fitness
by Robert Cheeke
Book Publishing Company, 2011

The biggest mistake is thinking that multiple sets and reps or the isolation of a certain muscle group are needed.

“Athletic Body in Balance” by Gray Cook
from Athletic Body in Balance
by Gray Cook
Human Kinetics, Incorporated, 2003

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Brilliant! Thank you And, I love your wonderful “tongue and cheek” humorous way of sharing It.

    You look great, are a perfect specimen of what you eat, a handsome, “lean machine,” without any eye bags, beautiful firm skin, without any gray hair!

  • I love weight training ❤ please upload more strength training sessions dear…..And please upload a workout calender, it will be really easy for me and i get to know whether my workout schedule is correct……i really admire u every time dear�� whenever I watch ur videos, I feel even more enthusiastic ❤…..i will be waiting for ur reply dear��

  • wow what a battlefield. as of now I have been sworn enemy of all those terrible carbs. and sure, high corn sugar is still not good for you as hell. but what a confusion with this vegan lifestyle now.

  • True life testimony truly GOD is GREAT, Geniue cure with prove. How I got rid of my 5years Genital Herpes within 2weeks with the help of a Herbal Doctor named @Doctor_saibu..GOD is AWESOME! This is real please don’t ignore also cures the following disease HIV/AIDS,DIABETES,HEPATITIS,STROKE, CANCER,SICKLE CELL ANEMIA,DIARRHEA and so on Contact him today visit his insta profile @Doctor_saibu email [email protected] and i assure you will have a testimony. Need more info send me a DM on me cell line +16148374423 GOD IS TRULY GREAT.

  • Dear Vishen get ready very soon you will meet our mighty God face to face, repent seek Jesus, our Lord and our savior, the kingdom of heaven is at hands ✝️✝️

  • his voice tone drops continuously, so difficult to listen. maybe it’s time for hearing aids. would hate to have him as a lecturer.

  • 39:40… “getting an adequate supply of protein can get a little dicey on a vegan diet”. Really? Great perpetuation of some widely spread myths and a completely factually incorrect statement. Eating a well balanced plant based whole food diet you can get all the protein you’ll ever need, minus the puss, blood, antibiotics and carcinogens like IGF1 that come with widely available animal based proteins.

  • When I’m watching TV my eyes start to get watering, so I when to check it out the doctor say my right eye is not so good. Because the left eyes is fighting to work for the right one transfocus glasses ��

  • And e few years after they discover the intermittent fasting and a health ketogenic diet it’s far more health and show even better results in much less time!

  • Awesome Joanna thank you so much. Joanna don’t even listen to what others say about how Fit or not Fit they think you are It’s all Judgement. But we all Love you and Appreciate what you do to encourage us to get Fit.

  • Joanna hii love from India…I m your big fan….I m 70 kg 30 years old mom…. I m doing your workout….with 5 kg dumbbells and specially doing squat and lounges and chest press is it ok to reduce my hips and arm fat…..I m loving weight lifting because of you but I can’t do too much with 5 kg….. But I will increase stamina as per u say pls suggest is it ok to reduce hips fat and stomach

  • hard to believe he only limits sugar unless he has incredible genetics which is certainly possible. would love to know more specifically what kind of movement he does. great talk!!!!

  • I’m so blessed to have found your videos on my feed. Certainly, this must be my warning sign. Gotta change my eating habits. Y’all are such a blessing ❤️ thanks for sharing ����

  • I am sorry Mr. Lakhiani, but your individual experience can not be generalized to the population of a world who has unique, different and real vision disorders that do indeed require visual correction (not to fix) but to aid an individual to see better and function in a society that demands visual clarity.
    I am glad that this technique worked for you and frankly I believe you may have been ‘overcorrected’ to begin with and keep in mind that as we get older (late 30’s early 40’s and beyond) distance vision does indeed get better on its own (as long as you were near sighted to begin with, the opposite is true if you are far sighted) and our near vision actually becomes worse to due the loss of flexibility of the human lens.
    The eye is not a muscle, it is moved by muscles that have nothing to do with the optics, there is the ciliary muscle that controls optics however can not be ‘strengthened’ or ‘weakened’ by your actions, it changes naturally over time, and also by your predisposed DNA/genetics and this being called Mother Nature (age).
    I should hope that if your vision is inadequate you at least get it checked to make sure it is not due to an underlying ocular health or medical issue. Should you question your eye doctors visual diagnosis or prescription, then ask to have a cycloplegic exam where your doctor can and will be happy to use drops designed to temporarily paralyze your ciliary muscle, then recheck you vision. That will be the true nature of your potential vision correction or perhaps the lack thereof.
    I hope that people that are reading the comments, and watching this video can be mindful to use their gut and get their eyes checked to rule out underlying health issues.
    Full disclosure I am a eye health professional who sees almost 30 people a day for their eye health and vision concerns. I am fully transparent in my diagnosis, treatment and reasons to treat or not to treat. If you lost your eyes, you would be devastated, should you not trust or have faith in your current eye health professional, seek another you feel comfortable with, but please do not ignore what your eyes need, and tell you.
    Visual clarity is a right of all human beings. There is a reason why people pay hundreds of dollars on HD televisions, the brain prefers clarity, by this I mean real clarity, not perceived clarity.

    Many thanks for taking the time to read this.
    Be kind to others, we are all in all of this (and that) together.

  • Does anyone at all know where I can find some of these 3d diagrams of fascia he is showing? Having an impossible time locating for my notes

  • I read from reputable places that you should wear eye your specs as often as possible not opposite as you suggest. What are your views on sun gazing at sunset or sunrise? So many videos on it

  • Hello dear…my upper body is broad so want to reduce upper body part. So suggest me which training should i follow.
    Hypertrophy or strength

  • I’ve recently taken up weightlifting for health reasons and therefore watched a lot of you-tube vids in search of reliable info. Yours is one of the best, Joanna. Succinct, accurate, and very lucidly presented. I’d say, one the best videos you’ve ever done. Much better than many done by men by the way. Job well done!

  • Here is my revised formula:

    lose muscle mass (sarcopenia) = lose strength + power + balance + coordination + reflex = disease related

  • Hello jonnah, can we get lean muscle mass and lose weight with the video of yourstotal body strength training without weights? Please clarify..

  • It’s still astonish me just how lots of people don’t know about Custokebon Secrets (look on google search engine) even though a lot of people lost a ton of weight using it. Thanks to my mate who told me about it. I’ve lost a lot of weight.

  • Hi….. I have seen your videos, and start weight lifting……would want to know that chest press and chest fly done on ground, are as effective as done on bench or a bench is better?

  • Finally! Dr. I believe you just saved my life it is a shame I had to shuffle through countless advertising scams before I found the truth. Thank You.

  • dam you can get paid for regurgitating old news? Where do i sign up. I can tell ya so much about the 1 meal a day lifestyle. Want to know more?

  • Watch Dr Doug McGuff YouTube videos on this subject(sarcopenia and weight training) and also look up Dr Simon Melov study on the reversing of aging cells through WEIGHT TRAINING… Weights is only anabolic form of exercise and at worst its neutral. Almost all other forms are catabolic

  • Video has nothing of value. The whole video tells you how to adjust with your situation. And how you could have prevented it if you were a baby.

  • I was pre-diabetic, getting high blood pressure, getting arthritis, suffered from foggy brain all caused by to many carbohydrates. Does he not know that grains, legumes, and some vegetables are (for a diabetic) dangerously high in carbohydrates? If I ate as he is suggesting, I would now be diabetic. Fortunately I did not. I have reversed all my symptoms by eating keto. Sorry, no guilt here.

  • Be very careful, this is serious and many don’t have all the info (this is more complex than you can ever imagine). I was vegan for 14 years and this happened:

  • I suspect that the main cause of dementia is not the fat itself, but the fact that it will be highly correlated with consumption of meat and fish. It’s now accepted by the research community that around 70% of dementia and other CNS diseases are caused by excess heme iron, which is found in meat and fish. Communities with low consumption of meat and fish experience low levels of dementia.

  • The info has moderated significantly since 2015. Causes of inflamation have a huge impact on telemere length, and consequent gene expression on physiology. Not everything here is now accurate. Research for yourself.
    Fisestin, Polyphenols, Vit D3+ K2, avoiding lectins, Mixing foods (Dr William Li), ALL have profound affect on the physiology.

  • Dr Steven Gubdry, former head of Cardiology at UCLA, has some significant variation information. I suggest that you look at his info. He is also focused on items (lectins, cortisol, etc) which cause inflamation, and those food items which are antagonistic to inflamatory ossues. VERY significant. Look.

  • Hello joanna, I was wondering if you could do a video on healthy weightloss chicken marinate? Because my chicken breast be so plain I’m bored. Please.


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  • Joanna i have two questions for you. First: Is it bad if i stretch but few hours after the gym session? I am working at 2pm but stretch at 9pm. is this can cause injuries or knee pain? Cause lately when i started stretching few hours later my workout i have been having knee pain and my right hamstring is so stiff and hurts too. Second question: Will you do a workout for glutes and to slim and toned legs? With ankle weights and another with pair of dumbells?

  • Insulin resistance is not due fat, its due excessive simple carbohydrates and sugars. He is spreadind disinformation and confusion!!

  • 2020 ( all this NOW is nothing but BOGUS BS,,,, to bad,,, good work,,, dumb science,),,,,,,,,,,,,,,,,,,,,, no mention of,,, INuslin reSISTENCE which is high carbs,,,,,, he works INDOORS his body cannot handle, REAL FISICAL WORK,,,,,, but tlets get to NOW,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, glyfosates ( just paid 10bllion, and wil pay 500 billion in a few years ),,, MEDS are ALL POISONS,,, OGM, GMO, artificial additives, enriched foods are garbage, no mention of the nervous system,,, ( CRITICALLY IMPORTANT ),,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, ORGANIC GRASS FEED ANIMAL PRODUCTS; ( no antibiotics ),,, no difference? then your a FOOL or lIAN gtake your pick,,,,,,,,,,,,,,,,,,,,,, ORGANIC veegies, legumses, grains, cvarbs, NUTS, seeds, REAL FOODS,,, bone broth on Grass fed meats,,, MONGOLIANS WERE THE STRONGEST of all, they ate ^? BONE BROTH AND BROTH MEATS,,,, fresh, grass fed, etc,,,,,,,,,,,there is FASTING, intermittent fasting,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,, WATER;, (you dont even mention,,,,,, colas, etf, )))))))))))))))))))))))))) at the end fo the day you look find,, to bad y our efforts on sciences is EXTEREMYL WEAK,,,, cheers to all,,,,,,,,,,,,,

  • Needed to show the slides better. Only saw distance shots, would have liked to see them full screen so they would have been easier to read. He does a great job with the presentation but didn’t really talk about our diets which play a HUGE part regarding health.

  • Hi Joanna, I have done weight training before but I don’t like the results…I look bulkier than before and I would like to look lean and slim again without the bulkiness while still maintaining the strong look…Can you help me please��

  • Super sets seem best. Currently trying out fb superset weight training routine but I lack motivation for the longer weight routines…

  • Guys, losing weight does not have to be hard (I used to feel it did). I’ll give you some advice right now. Look for a diet plan called Custokebon Secrets. Seriously, that diet plan has transformed my entire life. I probably should not even be talking about it because I do not want a bunch of other folks out there running the same “game” but whatever, I’m in a good mood today so I’ll share the wealth haha.

  • So if I do 10 rep of each per set. I would need to do 6 sets at least? I am buying me some weights. I want to do high weights low reps.

  • 915min thats not bad fat it can be if its fat from animal that eats gmo feed if the animals eat naturaly the fat not bad cuz what toxins go to fatty part please tell the whole thing everyone has there agenda even the vegans and salad shooters and yes sugar bad too eat natural and eat balanced and stay active and yes being less active has an effect too for the bad. but he is correct we eat too much meet and chicken and truth be told a high veggie diet is best with some meats but not big amounts

  • Only the Strong survive. Unless your on a cocktail of drugs to thin your blood and lower your cholesterol and kill the pain and stifle the inflammatory process and live in a first world country. Then you can survive for years with all sorts of grotesque chronic diseases! It might be better if only the strong could survive?

  • Can I lose all the weight I need to by just weight training? Cardio is cancerous but I’ll do it if I have to, hmu if anyone read this at some point lol. I’ll respond if and when. Cheers.

  • Finally! This is what I’m talking about! Rice does not cause obesity I grew up in Asia mostly a lot of us are skinny. I migrated to US after college gained wt. in my 40s ok tried to avoid rice and kept gaining wt.

  • Eggs are very good for you. But not eating them at Denny’s. Free range grass fed chicken eggs.

    Chicken off the supermarket shelf is generally poison.

    Generally ‘Game meat’ and wild animal meat and fish are not the meats he is talking about. Bad if high in mercury.

    Feed lot cattle and livestock are unhealthy in so many ways.

    Fats are good for our brain and body unless they are bad fats with bad cholesterol.

    Drinking any milk isn’t great. But i think low fat milk is worse. I have switched back and forth, and towards a variety of alternate beverages ( except soy) and I don’t think skim is better in anyway.

    Blueberries awesome. Lack of grape or blueberry type nutrients is bad.

    Loved the colour vision survival correlation. Not joking. Very interesting. So cats would live longer if they ate grapes.

    Loved the intellectual activities. The language learning.

    Group wellness. Awesome.

    The sleep connection makes a huge difference.

    Plugs his book with lots of charisma. Sell sell sell.

    Tofu bad. Soy bad.

    Generalizing everything is what leads to misunderstandings. I just did that. But so did he.

    Corporations definitely use us. And media sells more than anyone. Don’t even get started about politicians and lobbyist.

  • Has anyone used the Custokebon Secrets to lost a lot of weight? Just do a search engine search. On there you will find an awesome guidelines about how exactly you can lost tons of fat. Why don’t you give it a shot? maybe it is going to work for you too.

  • Hi Joanna, I am a doctor by profession but never understood the importance of strength training until I started to train by watching ur videos and now I’m addicted to it. A big thank you and do keep making videos on strength training.

  • Actually I’ve been told that the following, in combination, can cure problems with the neuromyofascsial web:
    A dozen donuts
    Two big bags of Doritos
    One of those cheapo one-dollar bottles of the generic brand fruit punch
    A nasty old rotting banana

  • A perfect talk for anyone on the fence about going plant-based. I was drawn to the title as I have a loved one who is in mid-stage dementia… it’s a horrible and frightening way to go. I’m 65 and 25 year veg, 16 year vegan. Thank you Dr B for all you do to educate us!��

  • so you were talking so much random sht that i just went ahead and skipped trough all useless information and now i am at the end of a video.
    so is it just me or you literally said nothing in this entire video?

  • TY you are amazing, I have HP, and I started plant base this year… I’m seeing the differences, slowly, but getting there my down fall is PIZZA:((

  • Hi,,ur videos r really amazing and worthy,,,actually i was confused to start a fitness journeyy..ur videos made me aware about oua own health and alsoo many other terms like macros,TDEE,REE etc even though im used to hear those terms, acutally i was not knowing the exact explanation.thankuu

  • I’m very happy to learn so much info from you but I need help to plan the training program. That’s the one that I’m stuck at. Another video maybe?

  • Dr. Jason Fung is asking to avoid the carbs and sugar. Now, Dr. Bernard says rice and carbs are ok! This is all so confusing..Grrrrrrrrr!!!


  • This is all great information but please please stop referring to Diabetes without mentioning its type.
    Diabetes type 1 not reversible and as far as we know the cause is not known, your personal choices haven’t granted you with it. There is nothing you can do about it, so when you have it you are stuck with it for life.
    Diabetes type 2 everyone knows its causes, is basically brought upon you down to your own poor decisions and lifestyle choices, so basically “you had it coming”. This is totally reversible once people get access to the right information and competent doctors (which unfortunately are very scarce).

  • “A Potato Does Not Have Much Use For Muscle.” -Moderator undertones undermine the use of Starch as a driver of energy for the body.

    “…and with age comes chronic disease.” -Moderator continues to make subject hypotheses’ based on what could only be explained as, ‘Dated Health Science Information’.

    Yes, his information is dated as evidenced by his list of diseases @ 3:00 that…ARE ALL ONE HUNDRED PERCENT CURABLE…hopefully at any age ; )

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  • Who is the anatomist doing the “untreated cadaver” dissection @ 15:25? YT captions reporting as “Andres Pilat” but I can’t find anything. Would love to see more of those videos.

  • I’m curious how many of the vegan types also quit eating massive amounts of carbohydrates and gluten. Those are where most of your autoimmune, skin related, and psychological issues are going to come from.

    There are a lot of thing missing in this video and I’m thinking it’s no accident.

    Were the meat and fish diets allowed carbohydrates? No mention…

    For those that are giving praise to these theories. Ask yourself this, did you reduce or cut gluten/carbohydrates WITH this diet?

    People with celiac disease and autoimmune disorders benefit greatly from ketogenic diets. As well as people looking to lose weight. I honestly think the confusion comes in because nobody is paying attention to the carbohydrates. But then attribute success to areas of veganism, that should be given to a decrease in grain consumption that usually follows the American meat eating diet.

  • Wow! At last am free of Herpes after a long suffering. I can’t thank you enough Dr Ehi Alabi.(@dr_ehi_alabi_cure) May God bless you, me and my family will forever be grateful to you, Dr email [email protected]

  • Hi Jo Im a 42 y/y mum with 4 kids. I started weightlifting few years back but stuck only used 2kgs dumbell, but now I get used with pairs of 5 n 7kg.

    I began deadlifting few months back at home. I feel so good n addicted til now I can lift 20 kg. The problem now I start to worry since Im using IUD. Can u pls advice or any other lifter mom can share me their experiences. Thx alot.

  • What an one-sided presentation. As if one diet fits all. The same results can be seen from ketogenic diets. And it doesn’t include type 1 diabetics. If you eat organic and natural products, and exercise, you’ll be healthy and fit.

  • Hi Johanna… I’ve been trying your low impact hiit cardio and would like to say that it’s really helped me. Thank you so much for this \^♡^/
    But sometimes I feels dizzy, nausea, etc. I’ve read somewhere that I should stop doing my workout when I feels that. But I usually stop for a while and started again. And want to ask, which one is right? What should I do when it happen? Should I stop or?

  • What about super sets..n also isn’t more sets with lighter weight good for lean up..that heavy weight and less reps???? Super confused now!!!

  • Hi Joanna! Please make a video on samolina/rava. Is it healthy? Is it good for weightloss? I have watched many videos about samolina but i want to know from YOU its benefits especially for weightloss. U made a recipe with samolina in indian diet plan, i made it, it was good. I want to know can i use it for breads as well or not? Please make a video on its benefits for weightloss, thanks

  • It’s still astonish me just how many people don’t know about Custokebon Secrets (search on google) although lots of people lost tons of weight with it. Thanks to my mate who told me about this. I’ve lost crazy amounts of fat.

  • Dear I want to lose weight and shape up my body.My lower body is very heavy I am 41 years lady with knee pain (left keen pains while moving up and down)
    Would you please help me

  • Just don’t stare at screens for long periods of time and you will get better. Do eye exercises, change your vision distances from time to time to keep them flexible. This is enough to get rid of your glasses.

  • Imagine never being taken seriously because you happen to share a name with a bad comedian that got made fun of once on a racist podcast

  • I never believe that I will be HIV Negative again,Dr abumere has given me reasons to be happy, i was HIV positive for 2years and all the means i tried for treatment was not helpful to me, but when i came on the Internet i saw great testimony about Dr abumere on how he was able to cure someone from HIV, this person said great things about this man, and advice we contact him for any Disease problem that Dr Abumere can be of help, well i decided to give him a try, he requested for my information which i sent to him, and he days,and after which i should go back to the hospital for check up, well after taking all the treatment sent to me by Dr abumere i went back to the Hospital for check up, and now i have been confirmed HIV Negative, friends you

    can reach Dr abumere on any treatment for any Disease he is the one only i can show you all up just contact him on WhatsApp +2349021975055 or you can email:[email protected]

  • I need someone to explain that dir me�� I watched this video 3 times and dont get how to exercise����should i count reps(like 3×10 squats=30 squats) or time(like 45 sec squats 15 sec off). I am not an english speaker and still a teen.

  • Wow! At last am free of Herpes after a long suffering. I can’t thank you enough Dr Ehi Alabi.(@dr_ehi_alabi_cure) May God bless you, me and my family will forever be grateful to you, Dr email [email protected]

  • There is nothing wrong with humane animal husbandry, and there is everything right and healthy about grass fed, grass finished meat (beef and other animals) from healthy animals.

    Should we eat less meat? Yes. For one thing, we shouldn’t place such a high demand on animal harvesting that we force animal harvesters to crank out animals as if they’re running a factory making lifeless widgets.

    Veganism is a human choice and all the best to them. But, it becomes a tyrannical ideology if it attempts to impose itself on others. Same with Keto and Paleo diets. Diet can become a bit like those who recognize the value of gun ownership, and those who don’t and who decide they want to depend on the police for their security. Interestingly, it’s not gun owners who want to defund the police. Whhaaaaat???

    Anyhow, there are plenty of healthy and non-healthy meat eaters. Just as there are plenty of healthy and non-healthy vegans.

    Anytime we take a food group out of our diet our health improves. Why? Because eliminating a whole group is a form of fasting. It rests our bodies and, at the same time, forces onto our sluggish systems a kind of jump start.

    Every diet can use stats to support their claims. Also, there is some evidence the blood groups each do better on specific food groups. Apparently A blood types are the Vegans of the Food Groups while O blood types are the Carnivores. As an A, not knowing about blood types, I kept trying to impose a vegetarian diet in my spouse, truly believing it would improve my spouse’s health. It didn’t. After we agreed that my spouse needed more beef (grass fed, finished) than did I, my spouses health (energy, health, happiness) increased. When I joined my spouse on a Carnivore Paleo diet, I felt better for a few months, but, unlike my spouse, in time I wasn’t feeling so good. I returned to a Vegetarian diet (eggs from my own hens, wild fish, raw cheese, raw cream) and my health and energy improved.

    Today, I am no more enamored by one diet or another. God gave me a brain and I use it.

  • It’s all true! Dr Bates in the early 1900s did research & studied children who came in from the farms to go to school & their eyes would go bad. Dr Bates wanted to know why & how to keep kids eyes from needing glasses.
    He found they were stressed out, trying to learn. The kids whose eyes were going bad received tutoring & their vision came back! It’s stress related.
    And he’s right, if you put glasses on eyes that are stressed, they will not be able to go back when the stress is overcome. Your eyes get locked into the position with the glasses. Your eye muscles atrophy.
    He’s right about using newer techniques than the Bates Method. But, bottom line, avoid wearing corrective eye wear constantly.

    Frozen foods
    these JUNKFOODS are what i grew up EATING.
    & now i can’t seem to STOP
    don’t blame my parents..i
    Blame MYSELF for being
    WEAK&can’t control my own eating habits…..
    HELP ME..

  • Hi, please please do give us a daily gym program to follow… to lose weight gradually, tone without bulking up. I am currently going to the gym and have no idea how to schedule my work out..

  • Get pin hole readers which actually strengthen eye muscles. It takes time to get used to wearing them and it might hurt your eyes or head at first because you haven’t been using your eye muscles but eventually it will get to normal.

  • Sugar is not the enemy. People are afraid of fruit when people like you speak out of context. Research poly unsaturated fats… don’t blame sugar…. and define sugar:)

  • How we can help kids if we don’t understand how the body works..��?
    45 muscles treatments gave me understanding what I did wrong in my life….step by step, muscle by muscle regular 45 paineful treatments….trigger points, knots,fibromuscles, fibrosis in the neck, stomach….
    Thanks Tom Myers ��Thanks Gil Hedley ��Tendonitisexpert ��Andrei Lukjanov…Your will be in history for ever….dynamic, inflammation, nutrition…. Belgas313 ��

  • Hey Joanna, I think it’ll be beneficial to demonstrate on how to start exercising using kettlebells for beginners with proper forms ��

  • Firstly this guy is an American ok, so therefore he’s probably a weirdo. Americans are merely weird they say. Hello Trump! Anyway, I gave him a chance. He’s wrong, small amounts of saturated fat has a part to play in a healthy diet. He’s right about not killing animals. Killing is bad. 10 million native Americans were wiped off the face of the earth by your ancestors. Have a nice day and stop staring wars all over the world. Bye!

  • Joanna…what a wonderful video this was….please include more such instructional videos…esp the smaller weight high reps used by ballet dancers and the long lean look they give…also please make workouts for whole body strength training starting from beginner level

  • lol…love the quote…”when you see the golden arches…you could be on the road to the pearly gates” reference to mc donalds lol and “pizza is a deliery vehicle for cheese”

  • It’s still shock me just how some people do not know about Custokebon Secrets (look on google search engine) although many people lost crazy amounts of weight with it. Thanks to my mate who told me about it. I’ve lost a ton of fat.

  • Joanna one question can you make vedio for weight loss for cervical spines people because I have suffered this problem since January
    And I want lose weight

  • Believe it or not, this guy lives not even a 5 minute drive from my house. Great guy and massive knowledge about the human body. You can learn so much with one quick conversation with this incredible guy. I sure have.

  • Normal people when they go to the eye doctor: This sucks

    Me when i go to the eye doctor: Wipes eyes with soup
    Eye doctor: hes perfectly fine…

  • This doctor is necessary in a country like India where dairy and oils are consumed excessively and the rates of diabetes, hypertension and alzheimer’s disease are growing rapidly.

  • I don’t know what to believe anymore. Dr Berg, Dr Gundry, Dr Mark Hyman all say otherwise.
    Why aren’t people on a keto diet or paleo diet getting diabetes?
    Fat won’t spike your blood sugar and will keep you full longer.

    Honestly, I am off carbs, gluten and dairy free because I have an autoimmune disease and this is how I heal it.
    I feel so much better now.

    I do not believe veganism is the best way. A doughnut is vegan, right? What you got there? You get higly refined wheat flour, yeast and a lot of omega 6 oil which causes inflammation.

  • Have you experimented with vision correction?

    We would love to hear what you’ve tried – drop us a comment below.

    Remember to watch Vishen’s FREE masterclass here��

  • Anyone know what is Custokebon Secrets about? I hear many people lost a ton of weight with Custokebon Secrets (just search it on google).

  • The meat and dairy corporations are evil but the vegan corporations are not. Yes that makes a lot of sense….not. They are all the same. Cherry picking studies to back up their agenda ect. You can have a good or bad experience on ANY diet. It’s not that easy.

  • Wow and thank you. Thanks a tone for clearing so many of those concepts that are so casually thrown in some fitness videos but never explained as if we all just were meant to understand it because we are working out. But alas, no. This was an eye opener or more like a brain strengthener. I just worked out keeping these in mind and a strength training video and my god, could I feel a huge difference from the last time I did the same. I felt that I did the right thing this time unlike all these weeks feeling as if what am I doing wrong!! Thank you x100.
    Also, subscribed and noticed you have some strength training videos as well. But they are 20-25 minutes. What u wanted to ask is are they enough though? I get confused all the time by everyone recommending something ort he other all the time and then basically give up.
    Well actually, I too thought lifting made you heavy but if just by looking at the cover could I judge a book for once then I would look at you and say_no, lifting makes you stronger not bulky. ☺️

  • im sorry but i dont find 12 weeks of training for 3% increase in muscle mass to be worth it? maybe i misheard him or something but this is not convincing at all

  • Very confusing nowadays nutrition information from the expart. Very recent scientist saying cholesterol is not the problem curb and sweet is problem. Consume more good fat like olive oil, avocado, fish oil, organic meat and fat,coconut oil. In this video he is saying no fat. I don’t know who I am listen to!!

  • I am very greatful to you @doctor_saibu for what you just did in my life and that of my family i will forever thank you, after living with herpes virus for 5 years with my family’s you still give reason to be happy i don ‘t know much to say to you can reach him via his Instagram page @doctor_saibu but all i want to say is thank you from my greatest heart your medication is still the best now and in lifetime.
    you can reach me on my email [email protected]

  • “Americans eat a million chickens per hour” That’s insane. Chickens are really nice and cute animals! Some even like to cuddle in your lap

  • Want to heal your vision, intermittent fast 16 20 hours either every day out every other day & change your diet to plant based. Plant based eating both raw and steamed, provides your body with all the nutrients to heal your body, improve your eyesight.

  • Hi joanna…wonderful information…I have seen ur video 3-4 times just to understand TUT n tempo….but I have still not understood it properly….it wud be very nice if u can show few diff examples of exercises with different tempos with its effects on different muscles.
    Secondly, how will I get to know that I should do exercises to increase muscle strength or to increase d muscle volume when I am overweight and high fat percentage and I want to loose weight and become lean?? Thanks

  • I play on my computer non-stop, my eyes started to blur a little bit and I started to get really worried when I wore my friends glasses and my eyesight turned into HD.

  • Nothing new. You learn anatomy well and then you know which muscles work together, which facilitate one another, which antagonize, stabilize and so on. Rotating the flesh in 3D isn’t gonna get you anywhere. Learning physics and anatomy is a good combination for biomechanics anyway.

  • I totally agree on body-mind connection. Exercise is not simply about moving your muscles. My physiotherapist told me to look at a mirror while exercising.

  • Fascia, the Sensory Information Organ

    The human body is covered with a complex interconnective structure that forms into the embedded liquid crystalline matrix of the connective tissue network that is called the Fascia. This connective tissue network connects into every major system in the human body and its purpose is to relay sensory information and instruction sets throughout the multiple layers of tissue matrices, connecting internal and outer circuitry into the multidimensional spiritual layers. It is the Fascia Crystalline Network that saturates our cells with multidimensional light and sound, acting as the most important energetic communication system in our physical body. Specifically, the fascial liquid crystalline network connects directly with all of the horizontal triad bodies that make up the entire Radial Body system, and the main 12 meridians that intersect with the 12 axiatonal lines, which further communicate and send messaging into the brain and throughout the nervous system.

    Most are unaware that the extensive connective tissue of the fascia network is the manifestation of the pre-matter instruction set of tissue capsules and complex crystalline webbing that make up the multidimensional identity spheres energetic structure of the Radial Body.

    When the crystalline matrix is properly hydrated in the human body, the entire living system is bound within the water molecules and becomes electrified, transmitting energy signals at much faster speeds than the central nervous system. Thus, the fascia network becomes a semiconductor that is conductive to electromagnetism, sparking protons and electrons to help create ions which are intrinsic to the biological ionization process of ascension that generates plasmic light. The biological ionization process is what builds and strengthens the lightbody, preparing the inner dwelling of our consciousness bodies to receive and embody liquid plasmic light.

    By understanding the piezoelectric effects of the fascial network, life force energy can be circulated to move through blockages in the meridian system and further support biological ionization. Additionally, the fascia network receives the energetic pulses we receive from the Cosmic Order that has been filtered down as energy transmissions made into the layers of the Radial body, which are then further filtered down to be transmitted into the horizontal triad bodies or dimensionalized shields. The fascia network acts as the capacitor needed to absorb the energetic current when our biology is being subjected to the added exposures of electromagnetic surges and intergalactic plasmas that are currently transmitting during the planetary ascension. It modulates the down stepping of frequency activation in the ways that our physical body can handle or survive, so that we don’t blow our circuits.

    Fascia is intelligently designed to integrate all component parts of the human body into a holistic living matrix, it is the primary organ system that is designed to unify all bodily systems in order to synthesize physical functions into achieving energetic balance or homeostasis. When there is an impact made to one smaller section of the fascia, it communicates throughout all of the interconnected structures, thus, the entire living system of the body is affected.

    The Fascia crystalline network acts as the transport messenger of intelligent information, such as that made from encountering stimulus from the outer world by communicating that data to the inner energetic landscape of the entire human body. The information that is collected from the environmental conditions are sent back into the cells of the human body in order to determine what genes are being transcribed within the cell and what instruction sets are needed for an assortment of functions to optimize the bodily systems. As an example, the cells in the body produce metabolic waste products that require detoxification, and the fascia network delivers the information needed in the cell to cell network to help facilitate the cellular detoxification process and then help to deliver nutrients to where they are most needed. The fascia network performs the same function for releasing and clearing the energetic equivalents of toxins, such as implants, AI signals and energy parasites, which includes the realms of negative entity attachments and alien hybridization overlays. These classifications are considered energetic contaminants that require detoxification from the organic crystalline body and consciousness, which have negative impacts similar to unreleased metabolic waste that become toxic.


    #fascia #network #matrix #DNA #accupunture #epigenetic #ascension

  • God bless Dr. Umoru for his marvelous work in my life, I was diagnosed of HERPES since 2018 and I was taking my medications, I wasn’t satisfied i needed to get the HERPES out of my system, I searched out some possible cure for HERPES i saw a comment about Dr. Umoru, how he cured HERPES,DIABETES,HIV,and CANCER with his herbal medicine, I contacted him and he guided me. I asked for solutions, he started the remedy for my health, he sent me the medicine I took the medicine as prescribed by him and 14 days later i was cured from HERPES, Dr. Umoru truly you are great, do you need his help also? Why don’t you contact him through his EMAIL: [email protected] com you can also WhatsApp him on. +2348165436638

  • It’s been 15 years I am suffering from myopia,having glasses from the very time,makes easy to see clear. But now my eyes are having a 6D refractive error. My Question is….Is it curable? I mean is anything to worry about?

  • Ever since I took up running, I have quite a bit more muscle mass, even in the upper body. It’s hard for me to see how one can lose muscle doing endurance sports (when compared to a non-exercising individual).

  • 39:40 Just had falafel, hummus, lentils and spinach for lunch and now I’m snaking on peanuts. Nothing “dicy” about getting protein as a vegan.

  • All these ‘studies’ are great, however the food industry is as powerful as the pharmaceutical industry. We are born into a world getting us ‘hooked and dependent.

  • Fascia builds slower than muscle. 39m; slow down training for muscle; process oriented instead of goal oriented
    slow and waves thru the body; enjoy the movement, not just for the goal

  • Dr. you NEED to stretch your arms and back, I wish you’d let me help you, my body was just like yours, it can be fixed in just 2 weeks.

  • I am a fan. I discovered my fascia with the rolfing and this incredible sense of inner freedom. This inter-connectiveness in our body is fascinating. Your concept of the 5 revolutions brilliant!! Superbe talk. Thank you

  • When it comes to eating healthy, you have to try not to fall victim to modern day fad diet plans. Extreme diet plans are a risk for your health, especially ones that seriously limit your everyday nutritionary intake. Many of these fad diets work for a short period and then the benefits decrease after a while. You should search Custokebon Secrets on google since it is not just another fad diet where you starve yourself.

  • this guy is all over the place with the data,not very scientific…
    For example.he says that young individuals can lose 5% of muscle mass in 10-14 days if they are lazy in comparison with adults that that Will lose 3,5% every decade no matter what,trying to leave the impression that this is a disastrous scenario.but he avoids saying how fast they can gain that 5% back when the adults cannot!

  • Athletics multiple sports activities maintained my motion with E-motion. Gravity has a lot to do with this, weight training, lifting, stretching, hanging, various walking, skipping,etc.

  • Parkensons patients need to monitor their BMI carefully. They may want to get with a nutritionist that works with marathon runners as parkensons uses in some cases use as running a half marathon daily.

  • I am grateful for these insightful information about diabetes! I know of many people who might definitely benefit from these information once they decide to try out what’s recommended

  • my ac1 test was surprising. It went from 8.4 to 7.4 in 5 months without medication or trying to eat differently. All i did was eat meat and carbs that are mostly fat free and drank less soda.

  • Hey everyone, please pass this information to your love ones.. Herpes virus seem incurable at the very beginning because I thought all hope was lost and I will never get cured. I was given antiviral Herpevex Acyclovir 800mg, the doctor said it will kill the virus only slowing it a bit from spreading to other parts.. The Doctor made everything worst for me because they told me there was no cure to this infection, and gave me a cream which I applied at the affected area, I was on this for the past 4months no improvement. So there was a day I came across with a testimony from a friend, so i contacted this man on getting his herbal remedy for this infection, which I paid for and received medicine after a week and some days with instruction on how to take medicine attacked. I take medicine for 2weeks before going to the hospital for a test… I can show to you now that I’m herpes free! I fully believed there is a herbal cure for herpes now.I am also using this means to inform you out there to get yours as well!.. contact Dr Carl on his email [email protected] for help..

  • I love how she focuses on her thoughts to be getting delivered without talking random stuff like,”a lot of youtube fitness influencers would tell you to do this” and try to be hilarious I honestly don’t support those kinda youtubers since they waste their time in trying to be funny by judging someone else when instead they could’ve given at least 2 more tips. I love her content. Always straight to the point with a comprehensive explanation❤

  • I’m curious about the eye chart test. Did the kids’ eyes really improve or did they just cram what they read everyday and made it appear as if their sight had improved?

  • Perfect PresentationIt naturally comes across as obvious. Simple facts/graphs and explanations. Point made; just like animals or cars, if you sit you rust, batteries drain and you seize up or… you use what you have wisely and stay moving, alive and healthier than you probably thought you could. Thank you Dr. Egan for this refreshing talk and simple message. This really helps support my beliefs and what I prescribe as a Coach!

  • The key is to have protein and fats but not carb not pizza other wise then you are in deep problems. So fats and protein along is best “keto” that’s is what’s the speaker is not addressing

  • This is all bullshit! Trying to condemn eating meat so the elite parasites can steal our land & mine it. Their greed & cunning has no bounds.

  • A doctor prescribed glasses for me at age 12.I declined the prescription.At age 40 I suffered recurring headaches.Diagnosed presbiopia.At age 45 diagnosed glaucoma couldn’
    t read small print properly.Prescription: glasses todate.

  • From this presentation, I understood that PRACTICING YOGA IS GOOD FOR EVERYONE….Because it’s basically working against your muscles to improve your muscles.

  • Hey! Check out the African dancing kids on you tube. They will be flexable all their lives. The grandmas even get in on the action in the videos.

  • You are your own Gym by Mark Lauren

    Ultimate body weight bible with progressions for beginners to experts.

    I love body weight and resistance training.

  • I was cured from herpes after using the herbal medications I got from Dr. Umoru who I came across on YouTube. You can get more information on Dr Umoru YouTube channel.

  • I injured my spine two+ weeks ago, and its make my whole body feel uncomfortable for not working out,i wonder if i could do hiit now or i still hv to continue rest.

  • My excitement to try weight loss program is at all time high. I did not modify my eating style and also did not improve my workout level. In only a short time of 1 month, I actually lost 6 pounds. When using this method, I did observe that I consumed food less and filled up faster. Find a right program is not easy, you can discover by Google. weight’s name is at the bottom.
    Bella Kaγozko
    good luck

  • I think my phone was listening to me. I was just doing some body weight exercises with the family, and boom, this is in my YouTube. What is doctors prescribed exercised? What if children did body weight exercises as the last session of everyday?

  • By the way, the Japanese eat a DAIRY absed fat which yields most fat being ‘pooped’ out. Useful. Ithink, all food needs research Combined with “Everything in Moderation”. You will do well then.

  • Doc Neal Barnard, you are so amazingly great at teaching this stuff. The world needs that. I needed that. I have you on my list of heroes. I am a big fan! You keep making me feel great about my future. You keep encouraging me, and you are so kind. You really are a very special teacher, who teaches by example!!! Thank you Neal!!

  • Hey dear I need your help I have to gain weight right now I am 44 but for my exam I have to be 55. I am skinny and wanna know is this possible because I am a pure vegetarian too.

  • Quick Google search shows this guys connections and huge donations from PETA. Clearly pushing a narrative. Most of the studies he referenced/graphed early in this video are extremely antiquated. I guarantee you he knows that. The increase in meat consumption also occurred congruently with the huge shift to processed foods and extremely high amounts of sugar.. Highly processed, low quality, corn fed, hormone raised meat took the blame! Also, re genetics his discussion of rice as carbs related to the Japanese….true genetics don’t change quickly. However, genetics between the Japanese and European ancestry are vastly different. It is very misleading to say that because Japanese people can eat high amounts of carbs, so can everyone!

  • Thank you. I started doing eye exceriseing that I found on you tube. But it scared me because one day I couldn’t see out of my glasses everything was blurry…what causes that..

  • Hi Joanna I’m following your tips Nd exercises but I have a question I’m doing weight training for half an hour Nd jogging for half an hour on Monday Tuesday Wednesday and on Thursday I take rest again on Friday Nd Saturday I do weights nd cardio Nd rest on Sunday so is this the correct way

  • cure. I’ve seen the great importance of natural herbs and the wonderful work they have done in people’s lives. i read people’s testimonies online on how they were cured of herpes, hiv, diabetics etc by Dr. Ogugu herbal medicine, so i decided to contact the doctor because i know nature has the power to heal anything. I was diagnosed with genital herpes for the past 2 years but Dr. Ogugu cured me with his herbs and i referred my aunt and her husband to him immediately because they were both suffering from hiv/aids and they were cured too.I know its seems hard to believe but am a living testimony. There is no harm trying herbs. He is also a spell caster, he cast spells to restore broken marriages and a good luck spells to prosper and excel in life. Contact Dr. Ogugu on: [email protected] can also whatsapp him on +2347011196745

  • Fascinating! Great talk, absolutely makes sense.
    Only thing, 39.00 talking about diet vegans on a whole food plant based diet get more than enough protein daily:)
    But now I’m in a rabbit hole of learning about fascia… incredible.

  • powerlifters are stronger that everybody else and also very heavy, if you have enough muscle you can have a very active lifestyle and have that kind of lifestyle go into your old days with easy and fun. be strong be healthy.

  • Can’t believe that am cured after having type 1&2 diabetes,  & HSV, Thanks to Dr. Hopkins who cured me from diabetes, i never thought i will ever have a good health again, i have been having these illness for four years back, not until one day i go on a research on the internet where i saw someone given testimony on how Dr. Hopkins help to cure her with his local herbal medicine, so i said to my self it also the same problem am having so i have to also contact the herbal doctor, via email at

    [email protected]

    and that how i turned negative to the illness… Thanks doc..