Hello there friends, I’m Mike Matthews and this is Muscle for Life. Thank you for joining me for a new episode, a new Q& A episode, where I answer a bunch of questions that people ask me over on Instagram. So if you want to ask me your questions, find me on Instagram at Muscle Life Fitness. Follow me and watch my stories because every A couple of weeks I put up a story with the little questions sticker.

I get a bunch of questions, I go through them and I choose ones that are interesting or topical or not beaten to death and answer them briefly there on Instagram and then bring everything over here to the podcast where I can answer the questions in more detail. And so in today’s episode, I answer questions like, Should you deload if you have a lower heart rate variability and a higher resting heart rate for an extended period of time?

Should you just lift lighter weights faster for cardio? Or should you do Cardio proper. Is there a difference? I answer a question about OnlyFans. When is my OnlyFans coming? Listen to today’s episode to hear my answer to that. I have a question here about maintaining one’s physique as we get older.

Is that harder? How do you go about it? Starting bigger, leaner, stronger in your 50s? Do you need to make any adjustments or can you just stick with the program as it is laid out in the book? I answer a question regarding some of the biggest business mistakes I’ve made over the last 10 years of running Legion.

MySportsNutritionCompany and more. Before we get started, if you like what I’m doing here on the podcast and if you want to hear my musings on mastering the inner game of getting fit so you can reach your fitness goals faster, check out my book, The Little Black Book of Workout Motivation. In it, I share wisdom and insights from hundreds of scientific studies.

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Amelie P1 asks, Deload if 50 percent lower HRV and higher resting heart rate for a few weeks. Yes, because that is a reliable sign that your body needs a break. If you just see daily fluctuations, especially in HRV, don’t be concerned. It’s the trend line that you want to pay attention to if you are going to pay attention to HRV.

And I would say for most people, you don’t need to pay attention to your HRV. are a high level athlete and you are training multiple hours per day, six or seven days per week, and generally operating at the red line or trying to operate at the red line, then it can be useful. But for those of us who go to the gym a few days per week, maybe do a few hours of cardio.

In addition to that, We don’t need to monitor our HRV, but it’s okay. If you want to as well. Clate on late M asks, how do you feel about doing weights, but lighter, higher reps and shorter rest times for. cardio. I think that’s fine if you’re just looking to exercise, and it’s certainly better than nothing, but that type of training is less effective at producing cardio specific adaptations and benefits that moderate intensity, steady state, and higher intensity cardio can produce, and That lighter weight, higher rep, shorter rest time type of resistance training can also interfere with your recovery from your heavier weightlifting if you’re doing that as well, and especially if you are taking sets close to failure in your lighter weightlifting, even if those weights are heavier.

weights are light. And so just to make sure that I said that correctly. So let’s say you’re doing a couple of heavier strength training sessions per week and you want to do some cardio in addition to that. And you figure why don’t I just lift weights faster? Why don’t I make that my cardio? Again, if you are specifically trying to maximize the benefits of cardio, then you will want to do cardio, and I recommend a mixture of zone two and high intensity.

Most of it should be zone two, maybe no more than an hour or so, maybe an hour and a half of high intensity work per week. That is going to be the most effective cardio regimen. It’s going to be more effective than just lifting light weights faster. And if you lift the light weights faster, you probably are going to cut into the recovery of your heavier weightlifting sessions.

And I know I just repeated myself, but I want to make sure that I was clear. Gabriela Vico asks how to resolve amenorrhea in sporty women. So this is often a matter of energy balance more than body composition. A common myth is that if women get or stay too lean, they are guaranteed to have problems with menstruation.

That is not necessarily true. Of course, if you get too lean, then that can happen and other bad things can happen. And the same goes for men. Other bad things can happen to men if they get and stay too lean. But that is, is. Difficult to do for women. We’re probably talking about 15 percent body fat and below in men.

It’s probably 7 percent and below and typically you don’t get that lean and you definitely don’t stay that lean. Unless you are very active, you’re doing a lot of exercise, a lot of physical activity, and you are being pretty meticulous about your calorie intake, almost to the level of an eating disorder, at least that’s how it presents, because that’s just what it takes to get and stay that lean.

In the case of most sporty women, we’re not talking about 11, 12, 13 percent body fat, we’re talking about 17, 18, 19 percent body fat, where a woman still looks feminine, but she has clear muscle definition, maybe a little bit of vascularity, she looks very sporty, and there’s no reason why a woman can’t have that type of physique and have healthy body.

Menstruation. And coming back to my answer, it’s often a matter of energy balance more than body composition. That is, it’s often caused by simply eating too little food, so being in a calorie deficit too often, rather than being too lean. And what can be tricky here is that the pattern of under-eating can be accidental.

You, as the lean woman who is not getting your periods regularly, you may not be intending to be. In a slight calorie deficit more often than not, but because you want to stay lean and you know about energy balance, you tend to under eat rather than over eat. And that applies to anyone who likes to stay lean because that’s just what you have to do.

If it’s the other way around, if you tend to over eat rather than under eat, you get fatter and eventually then you have to explicitly. Cut to get back to where you like to be. So that’s where you would intentionally restrict your calories to get back to the body composition that you want. And then you might repeat that pattern a few times and then get sick of repeating that pattern and consciously or unconsciously switch your eating habits to habitually under-eating rather than overeating.

And it can have relatively small calorie deficits. For example, Let’s say that you tend to eat a bit more food, maybe drink a bit more calories, whether it’s alcohol or whatever on the weekends and you want to stay lean. So you just tend to eat a bit less throughout the week and you are in a slight calorie deficit three, four, five days of the week and then you’re in a slight calorie surplus two days of the week and that may balance out and you may be able to maintain your body composition that way.

However, if you are having problems with your menstruation. The several days per week in a calorie deficit, that consistent calorie deficit, might be enough to disrupt your cycle. And if you’re dealing with this, the solution is to stop being in a calorie deficit so often. You could just maintain a slight calorie surplus, and that would be the quickest and easiest way to normalize, is just go for maybe 5-10%.

More calories than you burn every day and maintain that consistently until your cycle has normalized. If you don’t want to do that, if you don’t have to, because you want to stay lean, what you can try to do is maintain a small calorie surplus five days per week. So let’s say Monday through Friday is how many people will intentionally overeat slightly throughout the week.

Intentionally under eat on Saturday and Sunday, maybe a 20 percent deficit or so, not a huge deficit, but enough of a deficit to offset the fat that you may have gained throughout the week. That is known as calorie cycling, and that can work well also for quote unquote lean gaining. That is for gaining muscle and strength.

Slowly, steadily while minimizing if not altogether eliminating body fat gain that is not as effective at gaining muscle and strength as a consistent surplus seven days per week. But if you really want to keep your abs for as long as you can, while you are lean gaining calorie cycling can work well and it also can work well for women who are lean.

And want to stay lean, but also want to have regular periods. JakeTaylor0329 asks, when’s the OnlyFans coming? You know me, I’m just waiting for the AI image in video production to get a little bit better. I’m just waiting until I can train a model on my fiddly bits and let that pay the bills.

And if I’m going to do that, I should probably get on it sooner rather than later because AI is going to decimate the Only fans market at least the middle of the market if you are a mediocre Only fans porn producer ai is going to replace you It’s going to be no different than a mediocre writer or mediocre really just information worker of any kind You Someone who is better with AI is going to replace the mediocre person.

And in the case of OnlyFansPorn, AI is going to replace so many of these women because it is going to be able to do the job that many of the simps and the coomers are hiring for. Even better than the women. Not as well. It’s going to do the job better because it’s going to allow these guys to personalize their porn for next to nothing.

And so if I were someone making a bunch of money showing my butthole on OnlyFans, I wouldn’t want Would probably start working to get ahead of this. I would probably start working with some people who are very good with these models and start training up a visual model on my butthole and other things with the intention of making it good enough to replace a lot of the material that I was producing, especially the images.

The video is not quite there yet, but it will get there. Just wait a couple of years. The quality of the video production is going to be outstanding. Anyway, if all of my fitness things fall apart, maybe I can start doing OnlyFans marketing masterminds. I haven’t seen anybody doing that. Maybe there’s some money to be made there.

Your ability to gain muscle and gain strength is greatly impacted by how well your body can recover from your training and how strong you get in training. your training. And that’s why it’s not enough to just hammer away at the weights every week. You have to watch your calories and watch your macros.

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So for me specifically, no, not yet. I turned 40 a couple of weeks ago, but my hormones are still in a really good place. I sleep well enough, often enough to. To not have an issue there. So my recovery is fine and I don’t have any serious injuries that are getting in the way of my training. I’ve mentioned previously that my SI joint on the left part of my hip Has been bothering me over the last couple of months and i’ve tried various things that helped to some degree But didn’t really resolve it and now by the way, it is almost resolved It’s probably about 80 percent of the way there I’ve made a lot of progress in just the last couple of weeks of using this little rubber wedge called the Sacro Wedgie.

One word s a c r o like sacrum wedgie. It’s a little rubber wedge that you lay on and it elevates your sacrum Creates a little bit of natural Gravity driven traction for your hips and in my case The issue I was having with my SI joint was psoas on the left side That muscle was tense Just tight, irritated, and pulling on the SI joint and I had tried many different stretches, many different exercises, and none of them made a difference.

However, lying on this little rubber wedge for about 20 minutes a day has made a major difference. I can feel the psoas muscle. I’m not going to say loosening. I can just feel the tension releasing from it after about 10 or 15 minutes of lying on this thing, which is the theory of how it works by elevating your sacrum and producing this light, but consistent traction.

Your hip muscles can relax, including the psoas. The Sartorius, one or two others. And so in my case, the psoas was the issue, just an over-tense, overactive psoas. And again, when I lay on this thing, I guess the best way to describe the feeling is I can feel the tension leaving it. There’s a noticeable difference in the state of my psoas before and after.

And by repeating this every day now for a couple of weeks, my psoas in general is just feeling better. It’s feeling less tense. And the reason I shared that random anecdote is it may be able to help you if you’re dealing with hip issues or lower back issues, and you’ve tried all kinds of stretches and exercises, and it just won’t go away.

I don’t want to get your hopes up too high, but this little sacro wedgie thing. May help. And so anyway, coming all the way back to the question, which is maintaining your physique more difficult as you get older for me? No, it has not been more difficult at let’s say 40 as it was at 30 or in my twenties.

And generally speaking, that is normal. I’m not special in that regard. And one of the reasons for this is, you don’t have to train that much or train that hard to maintain a physique. A couple of hours per week of moderately intense strength training is all it takes. And by moderately intense, I mean taking most sets close ish to failure, maybe going to failure here and there, On certain exercises, certain muscle groups, that’s all it takes.

And again, a couple of hours per week, so low volume, moderate intensity, whereas an experienced weightlifter who wants to gain muscle and strength is going to have to go up to, let’s say, moderate to high volume and moderate to high intensity. Now that said, what also is generally true is it does get harder to maintain a great physique as we get older, especially as we get into our fifties and beyond for several reasons.

One being, for example, that our bodies can’t process protein as well anymore. But all that means is you just eat more protein. It’s not hard to adjust for that, but you just have to know that if you could get by with, let’s say, a hundred grams of protein per day when you were younger, that is probably not going to be sufficient, especially if you’re a man.

If you’re a smaller woman, that probably will always be sufficient. But if you are a muscular man, a hundred grams per day is not going to work well. If you are 60 years old You are trying to maintain as much muscle and strength as you can. And so you might have to go up to 150 or maybe you go up to even 200 grams per day, because again, your body’s not using protein as well as it once was.

Your body also is not going to respond to strength training as anabolically, I guess you could say that the stimulus, the training stimulus is going to be attenuated, is going to be blunted to a certain degree when you get older, but you can adjust for that, especially if you are just trying to maintain your physique.

And so maybe you have to do 20 percent more volume to maintain your physique when you’re 60 compared to when you were 40. Not too bad. It’s not double the volume. And remember everything that I just said if you are currently in your building, your gaining phase, because the work you are doing now is going to form the bedrock of your fitness and therefore the bedrock of your health for the rest of your life.

Lee Penrose 5 asks, starting a bigger, leaner, stronger workout plan at age 56. Any adjustments I should make due to age? No, you don’t have to make any major adjustments. However, a few things that I would suggest, one, I would suggest that you give special attention to using proper technique on all exercises.

And that’s not to say that you should train in fear. thinking that you are always just one bad rep away from getting hurt. No, that’s not the case. However, as you get stronger and the weights get heavier, your margin for error shrinks. And that is particularly true as we get older because our body is a bit more prone to injury.

Again, it’s not something to be concerned about. It’s just something to understand that Our body’s a bit more prone to injury as we get older and if we do get injured it is harder to recover from. And so that just means that you want to know that you are doing the exercises correctly and you don’t want to get too greedy in your training and go for reps that you really shouldn’t be going for because your technique broke down one or two reps ago.

You just need to stay patient and work with what you’ve got day to day. And week to week. Another point is don’t push through pain. Instead, just find an alternative exercise that feels good. Now, I’m not talking about muscle soreness. I’m not talking about you trained your chest on Monday and now you’re doing some additional pressing on Thursday and your chest is still a little bit sore.

And your performance is fine. That’s not a problem. I’m talking about pain. Something that hurts. Don’t push through that because that’s how you injure yourself. And sometimes it’s not acute injuries, it’s repetitive stress injuries, which in some ways can be even more annoying. I also recommend to deload more often if needed.

If you are pushing yourself pretty hard in your training, You might need to deload every 5, 6, 7 weeks rather than 12 weeks. Also, I recommend that you don’t add volume to the program simply because you want to do more or feel like you can do more. Because if you start doing too much volume, you can quickly go from feeling good, making progress, to feeling bad, not making progress.

And if you don’t know why, you might try to fight fire with fire and do even more volume or train even more intensely in your workouts, digging that recovery hole even deeper and increasing your risk of injury. And one final tip is to lighten the loads when your joints aren’t feeling up to the four to six rep range, which is going to happen from time to time.

You don’t have to be concerned about that rep range, especially on the exercises that you are using it to with on the program. However, if your knees aren’t feeling great, if your shoulders aren’t feeling great, if your lower back, your hips, aren’t feeling great, lighten the load until things are feeling good again.

So go from four to six reps per set to six to eight reps per set, or even eight to 10 reps per set. Although I would prefer six to eight if I’m squatting deadlifting or bench pressing or overhead pressing because eight to 10 can be grueling. And so six to eight, you also can dial back the intensity of those sets a little bit.

You can calibrate the weight to leave, let’s say three or four good reps still in the tank rather than one to two, do that for let’s say a couple of weeks until your joints are feeling good again. And then you can go back to the slightly heavier loads and slightly higher intensities. Okay. Linden sep asks, what are some business mistakes that set Legion behind?

The top five are hiring the wrong people. I made some really bad hires, particularly related to business growth that set the business back significantly. One in particular, if I would not have hired that person and made that mistake. Legion would be at least double its current size. I say that with a high degree of certainty.

Another big mistake was not hiring enough people, staying too lean for too long. Another one was not hiring quickly enough. So seeing that there was an opportunity That could produce a lot of growth or seeing a problem that needed to be resolved and understanding that the only way to really seize on that opportunity or resolve the problem was hiring people.

We just need more people and then not doing that quickly enough, also not firing certain people quickly enough, allowing. Some of the wrong people to stay on for too long, and that has held us back quite a bit actually, again, in the case of one person in particular. And then finally neglecting high impact avenues of growth like influencer marketing.

We didn’t get serious about that until just a couple of years ago. Affiliate marketing, that’s still just getting established and paid acquisition, meta advertising in particular. We’ve dabbled in it here and there over the years, but we never made it a high enough priority to warrant the type of investment that’s required to really make metas marketing it’s advertising go.

We stayed in the kiddie pool of remarketing for way too long. Which is much easier to do, and it’s much less expensive than new customer acquisition. However, if you are going to make the most of Meta’s advertising, and if you are going to use it to drive a significant amount of business growth, you have to crack that.

You have to figure out new customer acquisition. Remarketing is only going to get you so far. And I guess another mistake was neglecting retail for as long as we have. It did allow us to focus on our e-commerce and we’ve built a really strong e-commerce platform, but there really is no reason why we couldn’t have been building the e-commerce platform and the retail platform in parallel.

It would have required hiring the right team of people who are hard to find and expensive, but can be found and can be hired. You just have to estimate the effort properly and estimate the cost properly and understand what it is really going to take to get your team of people who can really build you a successful retail program.

And then you have to support those people with a lot of capital that needs to go into marketing and needs to go into products. Thanks. I think about 5 million is about right to go about retail correctly. And by that, to go about it in a way that is likely to work long term. Because of course, just selling into retailers is not the goal.

Selling through is the goal. You have to sell through. To really turn retail into a successful profit center for the business and selling through is not as simple as just getting your stuff in stores. Even if you have a very established e-commerce brand, you still need to support your retail distribution with retail specific marketing initiatives.

And promotions and other things to make it work. You can’t just assume that because you’re doing a bunch of things to sell a bunch of supplements. Through your website and through Amazon and through other online retailers, you can just throw your stuff in shelves and stores all over the country and it will just sell.

Maybe, but maybe not. Anyway, moving on to a question from Maya Haywood. She asks, Are all diuretic products a scam? Do any help with water retention? Yes, all natural diuretic supplements are basically a scam. And no, they are not going to help with water retention. These supplements do very little at best.

Whatever they may accomplish is going to be easily offset by basic hydration. Which also applies to caffeine, by the way. It has a very mild diuretic effect that is completely offset by even the liquid that you are drinking that has the caffeine in it, like the pre workout or the coffee or the whatever.

And so these diuretic supplements are just the opposite side of the hydration supplement coin, which is also a scam. You don’t need hydration supplements. You don’t need electrolyte supplements. You just need to salt your food. And you need to eat plenty of nutritious fruits and vegetables and things that have potassium in particular.

So you have a balance of your sodium and your potassium, and you’ll get in your other minerals as well. And if you take a well formulated multivitamin, it will help plug any nutritional gaps that might exist on the mineral side of things. That’s all you need. That’s why I don’t sell an electrolyte supplement.

And even though I get asked Legion gets asked. All the time, if we are going to make an electrolyte supplement, it’s one of the top requested supplements from our customers, along with BCAAs and EAAs. And I don’t sell any of those things. I wish I could because I can make a lot of money with them, but the science is not there.

There is no reason for really anyone to take an amino acid supplement. They should just eat enough high quality protein. Full stop and there is no reason for basically anyone to take an electrolyte supplement. Maybe if you run ultras in Death Valley or something like that, but if you are doing that, I would suggest mixing your own electrolyte slops because you’re just going to save money.

The margins on these electrolyte supplements are absurd. You are paying probably eight to ten times what you should be paying for some sodium and a couple of minerals. Just mix it yourself. Nikki and Ada the Vizlas asks, How would you recommend getting off using fat burners and not gain weight?

Fortunately, it’s easy. You can just cut them out and then you can recalculate your approximate total daily energy expenditure. You can adjust your meal plan and your calories and macros as needed. And then you just see how your body responds. And even the best fat burner is not going to make that big of a difference.

Remember that we’re talking about an increase of maybe one to 200 calories per day in terms of expenditure. So you don’t have to make much of an adjustment. at all, if you even need to make that adjustment. However, that is generally what you do at the end of a cut. Stop taking any supplements related to fat loss and recalculate based on your new body weight, your approximate TDEE, adjust your meal plan.

Up to what comes out to be approximately, again, this is guesstimating, you’re going to see how your body responds, but you’re going to bring your calories back up to something around this new maintenance, see how your body responds. PT Per Dip Kumar asks, any ways to minimize carb crash when bulking if I have three heavy meals due to work timing?

Aside from sticking with lower glycemic load foods, and you can find Examples online of low glycemic load, not glycemic index, but glycemic load that’s different and also just eating less carbohydrate. Unfortunately, individual tolerance to carbs can just vary widely. So what you have to do when you are lean bulking and you need to eat a lot of carbs is you just have to listen to your body as they say.

You have to find out how much of what types of carbs you can eat before you don’t feel so good anymore. And that is going to vary widely from person to person. But if you can get up to at least around two grams of carbs per pound of body weight per day, you can do great. You don’t have to eat more than that.

That is going to give you. Probably the majority of the performance related benefits that carbs have to offer. That may not be entirely accurate because again, some people respond really well to carbs and they can get upward of three grams per pound of body weight per day and feel great and perform great.

and really notice a difference at three grams per pound per day compared to two grams per pound per day. But I think that’s a fairly good target for most people. If you can get up to at least two grams of carbs per pound of body weight per day when you’re lean bulking, that should be sufficient as far as carbohydrate intake goes.

Now, of course, you also want to make sure that you are consistently maintaining a calorie surplus and you are achieving progressive overload in your training and getting enough sleep and recovery and so forth. But as far as carbs go, two grams per pound of body weight per day is a good milestone to shoot for.

The Ryan Cooper asks, if I want bigger legs will two leg sessions work, one quad and one hammy dominant? Generally, two lower body quads and hams sessions per week will work better than one quads and hams session per week because of the increased frequency. Yes, however, you don’t necessarily have to make one quad focused and the other hamstring focused.

You can do that if you want, but that may not work if you have to do fairly high amounts of volume to see the results that you want to achieve. So let’s say for example, you need to do 12 to 15 sets of quads and hamstrings per week. That’s what you’re shooting for. Can you do that in two workouts with one being all of your quad volume and the other being all of your hamstring volume?

I suppose you could, but it’s probably not going to work as well as doing a bit of both in each. So just cutting the volume in half, Doing, let’s say six to eight sets for both your quads and your hamstrings in session A and session B, that approach is almost certainly going to work better. So that’s how I would do it.

And that’s how I would generally recommend it. How many calories should you eat to reach your fitness goals faster? What about your macros? What types of food should you eat and how many meals should you eat every day? I created a free 60 second diet quiz that’ll answer those questions for you and others including how much alcohol you should drink, whether you should eat more fatty fish to get enough omega 3 fatty acids.

What supplements are worth taking and why and more. To take the quiz and get your free personalized diet plan, go to muscleforlife. show slash diet quiz, muscleforlife. show slash diet quiz. Now answer the questions and learn what you need to do in the kitchen to lose fat. Build muscle and get healthy.

I hope you liked this episode. I hope you found it helpful. And if you did subscribe to the show, because it makes sure that you don’t miss new episodes. And it also helps me because it increases the rankings of the show a little bit, which of course then makes it a little bit more easily found by other people who may like it just as much as you.

And if you didn’t like something about this episode or about the show in general, or if you have. Ideas or suggestions or just feedback to share, shoot me an email, Mike at muscle for life. com muscle F O R life. com. And let me know what I could do better or just what your thoughts are about maybe what you’d like to see me do in the future.

I read everything myself. I’m always looking for new ideas and constructive feedback. So thanks again for listening to this episode and I hope to hear from you soon.