00:01:01 → 00:01:05Hello, and welcome to Doctor’s Talk.
00:01:05 → 00:01:10A podcast where doctors and health experts discuss various health-related topics.
00:01:07 → 00:01:12On the Zerosick channel.
00:01:10 → 00:01:14In this episode we have English subtitles.
00:01:12 → 00:01:16Please click the subtitle button.
00:01:14 → 00:01:19I’m Dr. Jimmy, a medical doctor specializing in preventive medicine.
00:01:19 → 00:01:23When talking about how to protect yourself from cancer, dementia
00:01:21 → 00:01:25or other serious diseases "exercise" is always a vital factor.
00:01:23 → 00:01:28I’ve repeated this in many episodes.
00:01:25 → 00:01:31That exercise is important for our bodies.
00:01:28 → 00:01:34But today, we will dive deeper into it's mechanism.
00:01:31 → 00:01:37And the misconceptions that everyone still believes.
00:01:34 → 00:01:39Surveys show that 90% of people who exercise in the gym don’t see any results.
00:01:37 → 00:01:41How should you exercise to see results?
00:01:39 → 00:01:44For those who want to build muscle, what should they do?
00:01:44 → 00:01:48And do supplements really help?
00:01:46 → 00:01:51Today, I’ve invited a famous trainer
00:01:48 → 00:01:53with a lot of experience to join us for a discussion.
00:01:51 → 00:01:56His name is KELVIN, hello!
00:01:53 → 00:01:58Hello, I’m PANUWAT RONGBANDIT – KELVIN.
00:01:56 → 00:02:00Currently a Professional Fitness Trainer.
00:02:00 → 00:02:05Certified by an international institution in America,
00:02:03 → 00:02:07called ACE or the American Council on Exercise.
00:02:09 → 00:02:13In addition, I’m also certified as a Strength Coach by NSCA.
00:02:12 → 00:02:15And I specialize in Group Exercise as well.
00:02:13 → 00:02:17Wow, you have so many certifications.
00:02:17 → 00:02:22Today, we’re going to share some knowledge about exercise.
00:02:19 → 00:02:24In today's life,
00:02:22 → 00:02:26when we wake up, we feel hungry so we need to eat, when we feel sleepy, we go to sleep.
00:02:24 → 00:02:28So why should we make time for exercise?
00:02:28 → 00:02:32How does exercise benefit our bodies?
00:02:30 → 00:02:34Looking at it from a structural standpoint
00:02:32 → 00:02:36exercise makes us feel more energetic.
00:02:34 → 00:02:40It helps us move our muscles and become stronger.
00:02:36 → 00:02:42It strengthens our bones.
00:02:40 → 00:02:45It helps us look younger.
00:02:42 → 00:02:48Like you!
00:02:45 → 00:02:51And it’s good for our mood, improving mental health as well.
00:02:48 → 00:02:53The cardiovascular and respiratory systems improve as well.
00:02:51 → 00:02:54Exercise comes in many forms.
00:02:54 → 00:02:59Is walking considered exercise?
00:02:57 → 00:03:01Or is it just a way of moving the body?
00:02:59 → 00:03:03How do we define what is exercise?
00:03:01 → 00:03:05Or just body movement?
00:03:03 → 00:03:08When it comes to exercise
00:03:05 → 00:03:11we categorize it as either exercise or non-exercise.
00:03:08 → 00:03:13I’d like to call it physical activity instead.
00:03:11 → 00:03:18Physical activity refers to how you live your daily life.
00:03:13 → 00:03:20What do you do, like walking or picking things up?
00:03:18 → 00:03:23The factor that tells us if you are exercising is
00:03:20 → 00:03:25whether you are challenging your body to do something harder.
00:03:25 → 00:03:29For example, walking should turn into walking faster, or maybe jogging.
00:03:29 → 00:03:35Or when you lift things, you should be lifting heavier weights than usual.
00:03:35 → 00:03:39And it should be a clear form that’s not too uncomfortable.
00:03:37 → 00:03:42Going shopping or something like that wouldn’t count as exercise.
00:03:42 → 00:03:46Exercise is defined by increasing your heart rate significantly.
00:03:44 → 00:03:49And using more strength, right? Yes.
00:03:46 → 00:03:52Today, there are many types of exercise that people enjoy doing.
00:03:49 → 00:03:54For example, running, weightlifting, yoga.
00:03:52 → 00:03:56So, how many types of exercise are there in total?
00:03:54 → 00:03:58In the past, exercise was classified into three types.
00:03:56 → 00:03:59But nowadays, there are four types.
00:03:58 → 00:04:02From what we see, new innovations are being introduced.
00:04:04 → 00:04:08Previously, it was categorized into a form related to the cardiovascular system.
00:04:06 → 00:04:10This is about how to make the heart stronger.
00:04:08 → 00:04:12Because the heart is like the engine of life.
00:04:10 → 00:04:14It’s important to see how it makes the heart contract and how blood circulates through the body.
00:04:16 → 00:04:22The second type is muscle and bone, which is about resistance training.
00:04:19 → 00:04:24And what people are increasingly looking for nowadays is flexibility.
00:04:22 → 00:04:26Mobility and flexibility.
00:04:24 → 00:04:29And another aspect that’s getting more attention is the nervous system, like balance.
00:04:31 → 00:04:35So, you’ve mentioned four types.
00:04:35 → 00:04:39The question is, how do I know which type of exercise suits me from these four types?
00:04:37 → 00:04:42Or do I need to do them all?
00:04:39 → 00:04:44Let’s look at it from a holistic health perspective first.
00:04:42 → 00:04:47All of these types should already be included in your routine.
00:04:47 → 00:04:51But there may be personal preferences that vary.
00:04:51 → 00:04:56For example, some people may prefer cardio activities, like running.
00:04:54 → 00:04:58It’s possible that they may focus more on this than usual.
00:04:56 → 00:05:01But of course, the other areas shouldn’t be neglected.
00:04:58 → 00:05:04Similarly, for people who enjoy weight training and resistance exercises,
00:05:04 → 00:05:08but have never done cardio, they should still include some cardio training.
00:05:08 → 00:05:12Because when you look at the overall picture, everything is interconnected.
00:05:10 → 00:05:14For example, if you’re doing weight training
00:05:12 → 00:05:17and you want to increase the intensity of the program
00:05:14 → 00:05:19but your cardiovascular system can’t handle it, and you get tired too quickly.
00:05:22 → 00:05:25Or, if you want to run longer but your muscles aren’t strong enough
00:05:23 → 00:05:28you haven’t built enough muscle.
00:05:25 → 00:05:31Similarly, if you want to train or increase your range of motion in running, to make your stride longer
00:05:31 → 00:05:35or to extend your step range
00:05:32 → 00:05:38if your mobility isn’t good
00:05:35 → 00:05:40it will affect your range, and your stride length may become shorter.
00:05:38 → 00:05:42And then there’s also balance.
00:05:40 → 00:05:44Some people might not understand what mobility is,
00:05:44 → 00:05:48Or what flexibility is,
00:05:47 → 00:05:50and how balance relates to exercise.
00:05:48 → 00:05:52Many people might understand running as "cardio"
00:05:50 → 00:05:54and weight training as "lifting weights"
00:05:52 → 00:05:56but how are mobility and flexibility related?
00:05:58 → 00:06:01Regarding mobility and flexibility
00:06:00 → 00:06:04if you observe your body right now
00:06:07 → 00:06:14you’ll notice that your body starts to decline in its function.
00:06:11 → 00:06:17For example, your arms should be able to raise above your head
00:06:14 → 00:06:19but if you sit at a desk all day, your arms start to get stuck.
00:06:17 → 00:06:21There’s a concept that says, "If you don’t use it, you’ll lose it."
00:06:19 → 00:06:23If you don’t use it, it will fade away.
00:06:23 → 00:06:29So, when one day you need to do an activity that requires that function
00:06:25 → 00:06:31you might compensate by borrowing movement from other parts of your body.
00:06:29 → 00:06:33In the end, it leads to improper movement.
00:06:35 → 00:06:39Which increases the risk of injury.
00:06:37 → 00:06:41Therefore, most people who exercise but have insufficient flexibility
00:06:41 → 00:06:47may be at higher risk of injury.
00:06:45 → 00:06:49And what about people who don’t exercise at all?
00:06:49 → 00:06:56Well, as you said, we’re born to eat, sleep, and walk.
00:06:53 → 00:06:58So, when we reach our reproductive age
00:06:56 → 00:07:01and become fully grown adults, the natural thing that happens to the body
00:06:58 → 00:07:03is the process of decline or deterioration.
00:07:03 → 00:07:09So, if you don’t exercise to maintain it
00:07:06 → 00:07:11or try to maintain it, it will decline.
00:07:11 → 00:07:16You can easily notice that people who don’t exercise much
00:07:14 → 00:07:19and don’t take care of themselves in terms of lifestyle,
00:07:16 → 00:07:21such as not being careful about what they eat
00:07:21 → 00:07:26or having unhealthy habits
00:07:26 → 00:07:31the first thing you’ll notice is that they seem to age faster than they should.
00:07:29 → 00:07:35Their bodies deteriorate more quickly.
00:07:31 → 00:07:37Or they might often feel unwell, get sick, or have frequent fevers.
00:07:37 → 00:07:43The purpose of exercise is mainly to help increase life expectancy
00:07:43 → 00:07:48and reduce the risk of various diseases.
00:07:46 → 00:07:49Whether it’s diabetes, obesity
00:07:48 → 00:07:52or heart-related diseases.
00:07:52 → 00:07:56Now, how does exercise affect our body or organs?
00:07:54 → 00:07:58If you engage in exercise
00:07:56 → 00:08:01such as cardio, involving the heart and lungs
00:08:01 → 00:08:06The first thing I’ll tell you is, as I mentioned, the heart is like the engine room of the body.
00:08:06 → 00:08:12If it isn’t stimulated, it will just keep working as usual.
00:08:09 → 00:08:14Every day, it just keeps beating away.
00:08:12 → 00:08:15The heart is also a muscle.
00:08:14 → 00:08:17It is a specific muscle, the heart muscle.
00:08:15 → 00:08:19It needs to be stimulated.
00:08:17 → 00:08:22So, to stimulate it, we need to make it work harder.
00:08:19 → 00:08:24Therefore, there must be an activity that makes it work harder.
00:08:24 → 00:08:28The benefit it gets from this is that the engine room becomes larger.
00:08:26 → 00:08:31The muscle becomes stronger.
00:08:31 → 00:08:36It helps make the blood pump once and supply the whole body.
00:08:33 → 00:08:39This is why, when people exercise
00:08:39 → 00:08:43you probably know, right, that the resting heart rate is lower.
00:08:41 → 00:08:44This means the heart doesn't need to work as hard.
00:08:43 → 00:08:47Compared to someone who doesn't exercise
00:08:44 → 00:08:49just walking up one or two floors can make them tired.
00:08:49 → 00:08:54This is one of the benefits of heart training.
00:08:54 → 00:08:59Nowadays, people are into weightlifting to build muscle.
00:08:59 → 00:09:04I want to ask, is building a lot of muscle good for our body?
00:09:04 → 00:09:08I feel it's really great that people are starting to be interested in weight training.
00:09:06 → 00:09:10Because in the past, it might have been only for certain groups of people.
00:09:10 → 00:09:15But I must say, the benefits go beyond just strength
00:09:12 → 00:09:16and muscle mass.
00:09:16 → 00:09:21You already know, right, that muscle mass is like a "cell sheet," Yes, that's right.
00:09:21 → 00:09:26Actually, having more muscle mass can help increase lifespan.
00:09:24 → 00:09:28It helps you look younger.
00:09:26 → 00:09:30And of course, it helps with being more agile.
00:09:28 → 00:09:32And with more bone mass.
00:09:30 → 00:09:36This means you will have long-lasting strength.
00:09:32 → 00:09:39It slows down the degeneration and decline of the body.
00:09:36 → 00:09:42Strength will last longer, things like that.
00:09:42 → 00:09:49At the end of each year, many people often set the intention that next year they want to be healthier.
00:09:46 → 00:09:52They’ll go to the gym, pay for the gym membership, pay for a trainer.
00:09:49 → 00:09:55After a month, they lose motivation.
00:09:55 → 00:09:59Do you have any advice on how to build self-discipline or find inspiration?
00:09:57 → 00:10:02To be able to exercise for health?
00:09:59 → 00:10:04I think you need to set a goal first.
00:10:02 → 00:10:06Yes, everything needs to have a goal.
00:10:06 → 00:10:11Because if you don’t have a goal, you won’t have anything to aim for.
00:10:11 → 00:10:16When you do anything, I recommend you should keep track of it.
00:10:16 → 00:10:22A simple way, just as a basis, you might weigh yourself every morning.
00:10:19 → 00:10:25Or weigh yourself once a week, that’s enough.
00:10:27 → 00:10:32And you need to observe how things change once you control your diet and exercise.
00:10:30 → 00:10:34Because if you keep track, you’ll have numbers.
00:10:32 → 00:10:36The numbers don’t lie; they are clear.
00:10:34 → 00:10:39There’s something tangible to hold on to.
00:10:36 → 00:10:42But most people think and do, but don’t track.
00:10:44 → 00:10:48So, there’s no way to see progress or how they’ve improved.
00:10:48 → 00:10:52Personally, I’ve encountered this too.
00:10:50 → 00:10:55When patients come to my clinic, some come because they want to lose weight or have obesity.
00:10:55 → 00:11:00The first thing I do is ask them to take pictures of their meals for me to see.
00:10:58 → 00:11:02To see what they eat at home every day.
00:11:02 → 00:11:07Secondly, I have them make a chart, where everyday they wake up at the same time.
00:11:05 → 00:11:11Let’s say at 8 AM every day, then have them weigh themselves at home.
00:11:07 → 00:11:13And have them record it.
00:11:11 → 00:11:16Then after 2-3 months, we can see what changes have happened.
00:11:16 → 00:11:21Doing this allows patients to see from the photos they took.
00:11:19 → 00:11:23Whether the food they ate was as bad as they thought, or maybe it was actually good.
00:11:23 → 00:11:27Then they’ll realize there have been changes in their body weight.
00:11:25 → 00:11:29Because losing weight takes time.
00:11:27 → 00:11:32Many people think they can lose 5 kilograms in just one week.
00:11:29 → 00:11:35That’s just not possible.
00:11:32 → 00:11:38Now, for people who are really lazy to exercise,
00:11:35 → 00:11:41if they exercise the bare minimum, what would you recommend?
00:11:38 → 00:11:43There’s a guideline from ACSM.
00:11:43 → 00:11:48It says that at least, for good health
00:11:46 → 00:11:51To reduce the risk of various diseases,
00:11:51 → 00:11:56you should exercise for at least 150 minutes related to cardiovascular health.
00:11:56 → 00:12:00And also do resistance training at least 2 times a week.
00:11:59 → 00:12:03So to sum it up, you should exercise at least 150 minutes per week.
00:12:00 → 00:12:05And do resistance training 2 times per week.
00:12:03 → 00:12:07But for the 150 minutes, does it matter what your heart rate should be?
00:12:05 → 00:12:09Or, like people say, it should be in Zone 1, Zone 2, or Zone 3?
00:12:07 → 00:12:11Does that matter?
00:12:09 → 00:12:13Yes, it does matter.
00:12:11 → 00:12:16It specifies that the intensity should be at a moderate level.
00:12:13 → 00:12:18Which means moderate intensity.
00:12:16 → 00:12:21So, when you measure it, for people who have an understanding,
00:12:18 → 00:12:23or for runners, they might calculate it.
00:12:21 → 00:12:26But for people who might not fully understand,
00:12:23 → 00:12:29a simple method is to observe your ability to speak.
00:12:29 → 00:12:34While exercising, you should feel like you can talk, but it’s difficult.
00:12:34 → 00:12:39Once you start exercising and try to talk to someone, it should be hard to speak.
00:12:37 → 00:12:42You should start feeling tired and out of breath. That’s when it’s moderate intensity.
00:12:39 → 00:12:43Yes, yes. It’s like if you were walking on a treadmill next to me.
00:12:43 → 00:12:49And you could talk to me the whole time, that means the intensity isn’t high enough yet.
00:12:46 → 00:12:52But if you start jogging and speaking, and then feel out of breath
00:12:49 → 00:12:54That means you’ve reached moderate intensity.
00:12:56 → 00:13:00This is a simple way to monitor using your ability to speak.
00:13:00 → 00:13:05But in reality, there are more precise ways to measure, though they’re a bit more complicated.
00:13:03 → 00:13:08Yes, I think it’s fine to start with the simple method first.
00:13:11 → 00:13:15Many people ask how often they should go to the gym to see results, especially for weight training.
00:13:13 → 00:13:17How many times per week should they go to the gym to get the best results?
00:13:15 → 00:13:19And how many sets should they lift?
00:13:17 → 00:13:21Let’s talk about the minimum first, for health.
00:13:21 → 00:13:26As I mentioned, at least 2 times per week.
00:13:26 → 00:13:33Now, about the duration, it depends on your availability.
00:13:29 → 00:13:35Because not everyone has the same amount of free time.
00:13:33 → 00:13:38But of course, what’s important is what your goal is.
00:13:35 → 00:13:41If your goal is to build muscle
00:13:38 → 00:13:44going to the gym just 1 or 2 days a week
00:13:41 → 00:13:47might not be enough, and you may need to increase the volume.
00:13:44 → 00:13:49You asked if it’s possible to train in just 1 or 2 days?
00:13:47 → 00:13:52Yes, it’s possible, but the volume would have to be very high.
00:13:49 → 00:13:54Because it’s full-body training.
00:13:54 → 00:13:59It might take 2-3 hours in the gym.
00:13:56 → 00:14:01But realistically, most people can’t do that.
00:14:01 → 00:14:06So, when it comes to duration, it really depends on your goal.
00:14:06 → 00:14:10If you want to lose weight,
00:14:09 → 00:14:12you’ll need to burn calories.
00:14:10 → 00:14:14Or increase your physical activity.
00:14:12 → 00:14:16If you want to build muscle
00:14:14 → 00:14:19You need to lift weights to stimulate your muscles more frequently.
00:14:16 → 00:14:20So, the volume will increase based on your goal.
00:14:20 → 00:14:25If we talk about people who want to build muscle,
00:14:22 → 00:14:28if you were to give advice, how many times a week should they lift weights?
00:14:28 → 00:14:33I think it should be at least 3 times a week.
00:14:33 → 00:14:39And you should probably use a weight that we call moderate weight.
00:14:36 → 00:14:43To explain simply, you should lift until you’re exhausted.
00:14:39 → 00:14:45In about 8-12 repetitions.
00:14:43 → 00:14:48As for the number of sets, it should be at least 3 sets.
00:14:50 → 00:14:55When lifting weights, do you need to set how many sets to do in one session?
00:14:53 → 00:14:58The minimum should be at least, for beginners
00:14:58 → 00:15:032-3 sets to get used to it.
00:15:00 → 00:15:06But if you’re talking about building muscle
00:15:03 → 00:15:093 is the minimum. Therefore, you may need to increase it to 4 sets.
00:15:06 → 00:15:12Or 5 sets per exercise.
00:15:09 → 00:15:14This means there may need to be several exercises, like 4-5 different movements.
00:15:14 → 00:15:18These will be the total volume that the muscles are getting weight from.
00:15:18 → 00:15:22So if you want to build muscle, this is one of the variables.
00:15:22 → 00:15:27It’s called the load volume, or the weight that the muscle group is getting.
00:15:24 → 00:15:29Can we split the days? For example, on Monday, I want to work on my chest, just chest.
00:15:27 → 00:15:32On Tuesday, I want to work on my arms, just arms.
00:15:29 → 00:15:36Split it into 7 days, with each day dedicated to a different body part.
00:15:36 → 00:15:41Or should we work on 2-3 muscle groups in one day? Which one is better?
00:15:39 → 00:15:43Actually, both methods are possible, but it depends on experience.
00:15:43 → 00:15:46If you’re an athlete
00:15:45 → 00:15:49or someone with experience,
00:15:46 → 00:15:51they may train all 7 days.
00:15:49 → 00:15:54And on each day, they might focus on just one muscle group.
00:15:51 → 00:15:56For example, chest, shoulders, back, arms on one day.
00:15:54 → 00:15:58But if you observe, they’re in the gym for 3-4 hours.
00:15:58 → 00:16:04The principle is the same. They focus on the load volume.
00:16:01 → 00:16:07But for the general public, for health purposes
00:16:07 → 00:16:11I’d say we don’t have that much time.
00:16:08 → 00:16:13How much time do you spend in the gym?
00:16:13 → 00:16:17One hour, and that’s it.
00:16:15 → 00:16:19So, the principle is that we need to stimulate it more frequently.
00:16:19 → 00:16:25Generally, it’s recommended that each muscle group should be stimulated at least twice a week.
00:16:22 → 00:16:28For example, if you train chest, back, and arms on Monday
00:16:25 → 00:16:31you might need to train again on Thursday.
00:16:28 → 00:16:33You need to stimulate the muscle group at least twice a week.
00:16:31 → 00:16:36This applies if you have limited time.
00:16:38 → 00:16:43Unless, of course, you say that you’ll focus on Monday only.
00:16:40 → 00:16:45And if you’re in the gym for 2 hours and push hard
00:16:43 → 00:16:47as long as the volume of load is sufficient, then it’s okay.
00:16:47 → 00:16:53Let’s talk about an issue that many people still believe in.
00:16:49 → 00:16:55That is, if you want to loose weight, you need to do a lot of cardio, no need for weight training or yoga.
00:16:53 → 00:16:57Only cardio, that’s the only way.
00:16:57 → 00:17:03To sweat a lot and burn a lot of calories. Is that true?
00:17:00 → 00:17:05It depends on what kind of weight loss you want.
00:17:03 → 00:17:07And also, losing weight isn’t the same for everyone.
00:17:05 → 00:17:10In the case I’m saying "Yes" is
00:17:07 → 00:17:13if you only do cardio
00:17:10 → 00:17:15everything is about burning calories.
00:17:13 → 00:17:18If you only do cardio,
00:17:15 → 00:17:20what will happen is you’ll lose weight.
00:17:18 → 00:17:22For those who only do cardio,
00:17:22 → 00:17:28have you noticed why your body doesn’t look toned?
00:17:28 → 00:17:31It’s possible that what you’re doing is burning calories.
00:17:31 → 00:17:36But at the same time, you may be losing muscle mass.
00:17:33 → 00:17:38So what should you do?
00:17:36 → 00:17:41Besides cardio, you should also do resistance training.
00:17:38 → 00:17:43And focus on controlling your diet.
00:17:41 → 00:17:46Some people exercise a lot, but their weight doesn’t go down. Why?
00:17:43 → 00:17:48Because they eat a lot, they just eat too much.
00:17:46 → 00:17:51Exercising a lot but eating a lot as well.
00:17:51 → 00:17:56This is another reason why some people fail to lose weight.
00:17:53 → 00:17:59Or for some people, even after losing weight, they don’t have muscle, and their body looks flabby.
00:17:56.120 → 00:17:01.320The body looks loose, which affects the body shape.
00:18:01 → 00:18:05Now, when it comes to exercise, should we focus more on cardio,
00:18:03 → 00:18:07more on weight training, or should it be balanced?
00:18:05 → 00:18:10For those who want to lose weight, what do you recommend?
00:18:10 → 00:18:15For those who want to lose weight, we need to go back to discussing the approach.
00:18:15 → 00:18:21First of all, when it comes to cardiovascular exercise
00:18:17 → 00:18:24or cardio, it should be done more frequently.
00:18:21 → 00:18:27It may need to exceed the previously mentioned 150 minutes.
00:18:27 → 00:18:32It might need to be 250 minutes or even 300 minutes per week.
00:18:30 → 00:18:36This means you should set a target first.
00:18:32 → 00:18:39For example, once you have that number, say 250
00:18:36 → 00:18:42divide it by the days of the week to see how much you should aim for each day.
00:18:39 → 00:18:44And don't forget, you can do it gradually.
00:18:42 → 00:18:48For example, if you divide it for one day, you may need to do 40 minutes.
00:18:44 → 00:18:50You might do 20 minutes in the morning and 20 minutes in the evening.
00:18:48 → 00:18:53Or you can split it into 3 sessions a day.
00:18:50 → 00:18:56For example, 10 minutes in the morning, 10 minutes at noon, and 20 minutes in the evening.
00:18:53 → 00:18:59This can also be helpful.
00:18:56 → 00:19:02Including strength training, this is important.
00:19:02 → 00:19:08I think most people don’t overlook it, but they just don’t understand it.
00:19:06 → 00:19:10Because when you compare, cardio is easier.
00:19:08 → 00:19:14You just put on your shoes and go for a run or do something simple.
00:19:10 → 00:19:17But when it comes to weight lifting, people don’t understand what strength training is.
00:19:17 → 00:19:23Actually, it could be basic weight lifting exercises
00:19:20 → 00:19:25such as squats or push-ups, something like that.
00:19:23 → 00:19:28Initially, 2-3 times a week
00:19:25 → 00:19:30to stimulate muscle maintenance.
00:19:28 → 00:19:32Or to increase muscle mass if you add more load.
00:19:35 → 00:19:40Earlier, you mentioned that exercise should be at least 150 minutes per week.
00:19:40 → 00:19:45Now, some people still don't lose weight even after doing 150 minutes of cardio per week.
00:19:45 → 00:19:50How should you explain to them to help them understand better?
00:19:48 → 00:19:52That 150 minutes of cardio might not be enough for them.
00:19:50 → 00:19:54When it comes to the principle of weight loss,
00:19:54 → 00:20:01in the end, it comes back to the concept of "Calories in - Calories out."
00:19:58 → 00:20:03If you consume more than you burn, your weight won’t drop.
00:20:01 → 00:20:05If you want to lose weight, you need to burn more than you consume.
00:20:05 → 00:20:10Let’s say some people say, "I’ve done 150 minutes of exercise already."
00:20:08 → 00:20:13That's fine, keep that up and continue doing it.
00:20:10 → 00:20:16Now, we may need to look at other factors you might be overlooking.
00:20:13 → 00:20:20Because most people focus only on the time spent working out.
00:20:16 → 00:20:24They focus on the time spent lifting weights or doing cardio.
00:20:20 → 00:20:26But they forget about other factors surrounding it.
00:20:24 → 00:20:31For example, sleep and nutrition.
00:20:26 → 00:20:35And another point, from my perspective
00:20:35 → 00:20:39I think Thai people tend to underestimate the calories in their meals. They think this portion isn’t too much.
00:20:37 → 00:20:41They think the calories are fine, but in reality, it's actually a lot more than they think.
00:20:39 → 00:20:43It’s much more than you think, something like that.
00:20:41 → 00:20:47So you might need to reconsider that factor.
00:20:47 → 00:20:52And you’ll need to allocate more time as well.
00:20:49 → 00:20:54Or another option, if you say that 150 minutes is not enough
00:20:52 → 00:20:57Actually, there's another key factor, but you’ll have to trade off.
00:20:54 → 00:20:59As I mentioned earlier, 150 minutes or 250 minutes of moderate intensity.
00:20:57 → 00:21:01If you say you don’t have enough time, that means you need to make it more intense but shorten the duration.
00:21:01 → 00:21:07This is what we call high-intensity exercise.
00:21:07 → 00:21:10It's called high-intensity level.
00:21:08 → 00:21:14So, what exactly is high-intensity exercise?
00:21:10 → 00:21:16As I mentioned earlier, during exercise, you should still be able to talk.
00:21:14 → 00:21:18But for this level, you should not be able to talk anymore. It's difficult.
00:21:16 → 00:21:21But it depends on the time that is convenient for you.
00:21:18 → 00:21:23It can be modified, or it’s good to mix both.
00:21:23 → 00:21:28Let me ask more questions, how many minutes should it be if you want to make it so intense that you can’t speak?
00:21:24 → 00:21:31If we’re talking about the shortest, it's 75 minutes per week.
00:21:28 → 00:21:33That's the minimum.
00:21:31 → 00:21:38The minimum is 75 minutes - 150 minutes for high-intensity exercise.
00:21:38 → 00:21:43But if it’s moderate intensity, it’s 150 minutes or more.
00:21:40 → 00:21:46For weight loss, it should be 250 minutes or more.
00:21:43 → 00:21:49You can even do 300 minutes. The more you do, the better the result.
00:21:46 → 00:21:51Don’t forget to control your calorie intake as well.
00:21:51 → 00:21:55Now, earlier we talked about doing cardio.
00:21:55 → 00:22:01Most people think about running or using a treadmill.
00:21:58 → 00:22:04You run on the treadmill for 40 minutes, and the machine says you've burned 500 calories.
00:22:01 → 00:22:06But actually, it’s not quite right. The treadmill might be inaccurate. What do you think about this?
00:22:04 → 00:22:09I have to say, everything in this world has room for error.
00:22:09 → 00:22:14So, how do you know if the calories burned displayed by the treadmill are accurate?
00:22:14 → 00:22:18Sometimes, people might forget to input their information.
00:22:18 → 00:22:23For example, when using a treadmill, what details do you need to enter?
00:22:21 → 00:22:25You enter your age, weight. Some people might be hesitant to input their real weight.
00:22:23 → 00:22:27That’s the reason why the readings can be inaccurate.
00:22:27 → 00:22:33You need to check for any variables that might cause discrepancies.
00:22:33 → 00:22:37First and foremost, the systems on these machines.
00:22:37 → 00:22:42Each system has its own setup, but we can never be sure how each brand
00:22:40 → 00:22:44or model is designed. Sometimes, they may not be the same.
00:22:42 → 00:22:46Or they might use different calculation methods.
00:22:46 → 00:22:51Therefore, if you frequently use a specific machine
00:22:49 → 00:22:53you might rely on the numbers from that machine.
00:22:51 → 00:22:55But if one day you have to travel or go abroad
00:22:53 → 00:22:57you’ll need to check whether this new machine is different.
00:22:57 → 00:23:02At least you’ll have a guideline
00:23:00 → 00:23:04or a reference to understand that this machine says it burns this many calories.
00:23:04 → 00:23:11But it’s important to understand that there’s room for error.
00:23:08 → 00:23:13It could vary by 50-100 calories.
00:23:11 → 00:23:16This is due to data variables in the machine.
00:23:16 → 00:23:21So, for people who are exercising,
00:23:18 → 00:23:24how do you count calories? Can you use a smartwatch instead?
00:23:21 → 00:23:26I have to say, achieving maximum accuracy in measuring calories is quite difficult.
00:23:24 → 00:23:29Unless you go to a lab.
00:23:26 → 00:23:31You’d need to get tested in a proper lab.
00:23:31 → 00:23:37Or nowadays, there’s something called VO2 Max testing.
00:23:35 → 00:23:40What is VO2 Max?
00:23:40 → 00:23:44It measures how much oxygen your body can use when you breathe in.
00:23:42 → 00:23:47What percentage of your total 100% can your body use?
00:23:44 → 00:23:49It also calculates your training zones.
00:23:49 → 00:23:53And it can give you a clear idea of what you need to train for.
00:23:51 → 00:23:55But most of these tests are done in hospitals.
00:23:55 → 00:23:59So, they’re quite complicated.
00:23:57 → 00:24:02Keep in mind your goals too.
00:23:59 → 00:24:03For example, if you’re exercising for health
00:24:02 → 00:24:05this might go beyond what you need to do.
00:24:05 → 00:24:10So, when you choose a device, you might want to consider it carefully.
00:24:07 → 00:24:14I think it does matter, each brand.
00:24:14 → 00:24:19You should check what kind of values it provides.
00:24:17 → 00:24:23How can you tell which device is more accurate?
00:24:19 → 00:24:25They say you should choose one that’s closer to the heart for better accuracy.
00:24:25 → 00:24:30In the past, it used to be a chest strap.
00:24:30 → 00:24:36These technologies actually came from the military.
00:24:33 → 00:24:38When military units went into battle, they would check their vitals.
00:24:36 → 00:24:40It was developed from there and later adapted for sports use.
00:24:38 → 00:24:43Then it was further developed for health purposes.
00:24:40 → 00:24:45In the past, there was a strap.
00:24:43 → 00:24:47But for those exercising, it was uncomfortable.
00:24:50 → 00:24:54So, innovations were made to make the device smaller and smaller.
00:24:52 → 00:24:57Now, they can be worn on the wrist or here, for example.
00:24:57 → 00:25:02But if you observe closely, it tracks along the blood vessels to monitor heart rate.
00:25:02 → 00:25:07In summary, if you’re comfortable buying these kinds of devices, you can choose one that suits you.
00:25:04 → 00:25:09Just pick the one that works best for you.
00:25:07 → 00:25:11But don’t forget that these devices
00:25:09 → 00:25:13whether it’s a treadmill or a watch, might have some inaccuracies.
00:25:11 → 00:25:15So, don’t fixate on the exact number, like thinking you burned exactly this much.
00:25:13 → 00:25:18Then go ahead and eat whatever you want, thinking it's all balanced.
00:25:15 → 00:25:21My personal tip is to give yourself a 100-200 calorie buffer.
00:25:21 → 00:25:28For example, if the device says you burned 600 calories
00:25:24 → 00:25:32I’d suggest you estimate a lower value, like 400-450 calories, for example.
00:25:28 → 00:25:35It’s tiring just thinking about it.
00:25:32 → 00:25:37Thinking like this might help.
00:25:35 → 00:25:40Earlier, you mentioned exercising
00:25:37 → 00:25:42especially about building muscle in the body.
00:25:42 → 00:25:46Now, I want to understand the mechanism of muscle building in our body.
00:25:46 → 00:25:51How does it start? Like when we lift weights or do weight training.
00:25:48 → 00:25:53And why does our muscle hurt after exercising?
00:25:53 → 00:25:58Some people might think that muscle building starts when lifting weights.
00:25:58 → 00:26:04Actually, the mechanism is that muscle building happens when you rest.
00:26:04 → 00:26:11The problem is that most people don’t allow themselves to rest.
00:26:11 → 00:26:16They keep repeating and repeating.
00:26:14 → 00:26:18Something like that.
00:26:16 → 00:26:21Sometimes, you might be overstimulating it.
00:26:21 → 00:26:25The actual principle behind muscle building is that
00:26:22 → 00:26:29it requires something called overload, which refers to the weight.
00:26:29 → 00:26:34The weight we use in lifting.
00:26:31 → 00:26:37That creates stimulation at the cellular level to
00:26:34 → 00:26:38trigger an inflammation process that helps build muscle.
00:26:37 → 00:26:41To make this happen, apart from the load
00:26:41 → 00:26:45there’s also the volume of weight that the muscle group gets.
00:26:42 → 00:26:48This is called volume.
00:26:45 → 00:26:51Next, something essential is
00:26:48 → 00:26:55protein intake, or eating protein.
00:26:51 → 00:26:57Are you consuming enough protein daily?
00:26:55 → 00:27:00This helps in recovery, repair, and muscle growth.
00:26:57 → 00:27:03And of course, rest.
00:27:05 → 00:27:10To put it simply, lifting weights is like you’re smashing a wall
00:27:08 → 00:27:13making it crack.
00:27:13 → 00:27:19Then, a process happens at the cellular level.
00:27:15 → 00:27:22What happens is that it's like having workers coming in to plaster the walls.
00:27:19 → 00:27:24What is this plaster? It’s the food we eat.
00:27:22 → 00:27:26The intake that goes in.
00:27:24 → 00:27:29They keep applying it, over and over.
00:27:29 → 00:27:33This is the basic mechanism, made simple to understand.
00:27:31 → 00:27:36The muscles tear and repair in a way that builds them.
00:27:36 → 00:27:43Then, there’s the process of synthesizing new protein fibers.
00:27:43 → 00:27:48Now, the question is whether the stimulation stays the same or increases.
00:27:48 → 00:27:52It depends on the amount of protein intake and also on your recovery.
00:27:52 → 00:27:56Earlier, you mentioned overload or intensity.
00:27:54 → 00:27:59I’d like to know more about how intense the overload should be.
00:28:04 → 00:28:11According to research, it is suggested that the weight you lift should be in the range of
00:28:08 → 00:28:1367-80% on average of your maximum lift.
00:28:11 → 00:28:17This means that
00:28:13 → 00:28:19the weight you lift should be challenging enough to exhaust you within about 8-12 repetitions.
00:28:17 → 00:28:21Some data might suggest 6-12 repetitions instead.
00:28:21 → 00:28:27Another factor is the rest period between sets.
00:28:24 → 00:28:30There are many variables in training for each set.
00:28:30 → 00:28:37For example, when you lift, are you lifting quickly or slowly? Is it too fast or too slow?
00:28:34 → 00:28:39Do you have enough sets and repetitions?
00:28:37 → 00:28:42Including the rest time between sets, all of these variables are related to each other.
00:28:42 → 00:28:47Can you please suggest how long to rest after finishing a weightlifting session?
00:28:44 → 00:28:49How many hours should you rest the muscle before training it again?
00:28:49 → 00:28:54It depends on the individual, but according to general guidelines
00:28:54 → 00:28:59or research studies, it is recommended to rest for 48-72 hours.
00:28:57 → 00:29:02So how is it measured? It’s measured by who recovers faster.
00:28:59 → 00:29:04Some people may be able to train again sooner than that.
00:29:04 → 00:29:09You can observe this by the soreness you feel.
00:29:07 → 00:29:12When it comes to feedback, you need to look at whether the muscle soreness you feel
00:29:12 → 00:29:17or the inability to lift means you’re not ready to train that muscle again.
00:29:17 → 00:29:22If you go back to training too soon, instead of healing, it’ll just hurt more.
00:29:22 → 00:29:28Many people, when they lift weights for the first time, experience muscle soreness.
00:29:28 → 00:29:34So how does this kind of soreness happen after weightlifting or exercise?
00:29:34 → 00:29:38Muscle soreness, from a physiological perspective
00:29:36 → 00:29:41or in terms of internal body function—what happens during weight training
00:29:38 → 00:29:43is that the body needs oxygen.
00:29:41 → 00:29:46The muscles need to draw in oxygen to function.
00:29:46 → 00:29:52What happens is that the muscles may experience oxygen deficiency.
00:29:48 → 00:29:54As a result, the body produces lactic acid.
00:29:54 → 00:30:00But the key factor—the outcome—is that
00:29:57 → 00:30:03this lactate builds up and accumulates.
00:30:00 → 00:30:05That’s what causes the soreness, known as DOMS.
00:30:03 → 00:30:08Delayed Onset Muscle Soreness.
00:30:05 → 00:30:10When I first started training, I didn’t know this either.
00:30:08 → 00:30:12This is something you need to be careful about.
00:30:12 → 00:30:16Sometimes, your friend might have been training for a year or two already,
00:30:14 → 00:30:20but you’re just starting weight training on your first day.
00:30:16 → 00:30:23Your friend probably doesn’t realize that and encourages you to go all out.
00:30:20 → 00:30:25Sure, you might be able to lift at that moment, but after two days
00:30:23 → 00:30:28your experience using the toilet will never be the same.
00:30:25 → 00:30:31Even putting on a shirt will feel different.
00:30:28 → 00:30:34That’s why people who are just starting out should ease into it.
00:30:31 → 00:30:37Start lifting gradually—don’t jump into intense training right away.
00:30:34 → 00:30:40Because it could lead to injuries.
00:30:40 → 00:30:44Or cause an excessive increase in protein synthesis or other such effects.
00:30:44 → 00:30:50Which can result in soreness.
00:30:46 → 00:30:52For those who want to build muscle, what are some common misunderstandings?
00:30:50 → 00:30:56Could you share from your experience?
00:30:52 → 00:30:59One of the most common things I see is people focusing on the same muscle group over and over again.
00:30:56 → 00:31:03They keep training it repeatedly.
00:31:03 → 00:31:09Another thing I’ve noticed is people lifting too quickly without controlling the tempo.
00:31:09 → 00:31:14So, does lifting quickly versus lifting with controlled tempo really make that much of a difference?
00:31:12 → 00:31:16Does it really produce significantly different results?
00:31:16 → 00:31:22If the goal is to cause microtears in the muscle at the cellular level
00:31:19 → 00:31:23then the key variable is resistance.
00:31:22 → 00:31:26When it comes to muscle contractions
00:31:23 → 00:31:29—it’s important to understand that there are three types.
00:31:26 → 00:31:33There’s isometric (holding a contraction), concentric (muscle shortening), and eccentric (muscle lengthening).
00:31:33 → 00:31:36If you want DOMS (delayed onset muscle soreness) to be effective
00:31:36 → 00:31:42it usually comes from resisting a force.
00:31:40 → 00:31:44That means when you slow down the movement.
00:31:42 → 00:31:46For example, when doing a bench press PR,
00:31:46 → 00:31:50most people just push the weight up quickly.
00:31:48 → 00:31:53And when speed becomes part of the movement
00:31:50 → 00:31:56—you’re actually using less muscle force.
00:31:53 → 00:31:58Instead, momentum takes over.
00:31:58 → 00:32:03So your muscles are doing less of the actual work.
00:32:03 → 00:32:10Actually, I have a technique to share.
00:32:08 → 00:32:13First, try to slow down during the lowering phase and make the lifting phase smooth—focus on tempo.
00:32:10 → 00:32:15This is called Eccentric Load.
00:32:15 → 00:32:21This can help increase muscle microtears by about 20–30% at the cellular level.
00:32:21 → 00:32:26Next is applying pressure or stress on the muscle.
00:32:26 → 00:32:34After lifting, you should rest appropriately.
00:32:30 → 00:32:36But some people lift for one set, then play on their phones and rest for 10 minutes.
00:32:34 → 00:32:39That’s what I call “sweet and slow weight training” (a metaphor for overly relaxed training).
00:32:39 → 00:32:43Actually, you should track your rest time.
00:32:41 → 00:32:45So how many minutes of rest is appropriate?
00:32:45 → 00:32:51For muscle building, there’s a rest window—around 30 seconds to no more than 120 seconds.
00:32:51 → 00:32:57If you want to be strict about it, you should time your rest periods.
00:32:54 → 00:32:58Or allow a slight margin—give or take a little.
00:32:58 → 00:33:04It’s about allowing energy systems to recover under pressure.
00:33:04 → 00:33:10It’s about applying the right amount of stress to the muscle.
00:33:06 → 00:33:11Because if you rest too long, the muscle just relaxes and doesn’t get stimulated.
00:33:11 → 00:33:17What are the 3 key steps to definitely build muscle?
00:33:14 → 00:33:19Mainly, it’s about the program.
00:33:19 → 00:33:25You need to have a clear training program and use weights that match your goal.
00:33:25 → 00:33:33That includes lifting with proper tempo—slowing down the eccentric (resisting) phase.
00:33:29 → 00:33:36Next is making sure your rest time is appropriate.
00:33:33 → 00:33:38And third is the total load volume.
00:33:38 → 00:33:42Keep track of how much total weight you’ve lifted for a specific muscle group.
00:33:42 → 00:33:48This is called Load Volume —the higher it is, the more it stimulates muscle development.
00:33:48 → 00:33:53Another key point is eating enough —especially protein.
00:33:53 → 00:33:58Some guys want six-pack abs and ask, “Can I just train abs only?”
00:33:55 → 00:34:01“Can I skip everything else so the abs pop out clearly?”
00:34:01 → 00:34:07Well, it’s one possible approach.
00:34:04 → 00:34:10But it’s not really ideal, not good in the long run.
00:34:07 → 00:34:12When you train a specific muscle group
00:34:10 → 00:34:14you have to understand that abs are already being used
00:34:12 → 00:34:16during compound exercises.
00:34:16 → 00:34:21But if you want them more defined, you can focus on them,just don’t train them alone.
00:34:21 → 00:34:26There needs to be balance across muscle groups.
00:34:23 → 00:34:28You might’ve seen people who only train their abs,
00:34:26 → 00:34:30or just the chest, what we call mirror muscles.
00:34:28 → 00:34:34They look great in the mirror,
00:34:30 → 00:34:36but when you look at their posture and structure, their shoulders are hunched,
00:34:34 → 00:34:38and their body slouches like that.
00:34:38 → 00:34:41So it’s better to train with a balanced program.
00:34:41 → 00:34:45Earlier you mentioned compound movements. What are those?
00:34:45 → 00:34:51They’re exercises that involve large muscle groups and multiple joints.
00:34:48 → 00:34:54A basic example would be a bench press
00:34:51 → 00:34:57barbell rows, or using pulling machines, things like that.
00:34:57 → 00:35:01Or leg exercises like squats, deadlifts, or shoulder presses
00:34:59 → 00:35:04all those are compound movements, right? Right.
00:35:01 → 00:35:06Because they use multiple muscles and joints.
00:35:06 → 00:35:11They also engage your core to support your back.
00:35:08 → 00:35:14So your abs are already working to a degree during those.
00:35:11 → 00:35:16Then you can go in and add isolated ab training to really define them.
00:35:16 → 00:35:21A lot of women want to work on their glutes but are afraid of getting big thighs.
00:35:19 → 00:35:24They want to lift weights but are afraid of getting bulky. How should they go about it if they want a toned physique?
00:35:24 → 00:35:28This has been a topic of debate for a long time.
00:35:28 → 00:35:32If women want to do weight training but are worried
00:35:30 → 00:35:36or afraid of getting bulky
00:35:32 → 00:35:38I’d say it’s really difficult, Yeah, very difficult.
00:35:38 → 00:35:44Honestly, even for men, it’s hard to achieve that.
00:35:44 → 00:35:49First, we need to talk about genetics.
00:35:46 → 00:35:52Some people say, “I want to have a body like that.”
00:35:52 → 00:35:56But the genetic role, like your skeletal structure
00:35:54 → 00:35:59or the way your muscles build, might be different.
00:35:56 → 00:36:01So, you might need to adjust your perspective on health first.
00:35:59 → 00:36:03You are you. You should aim to be the best version of yourself.
00:36:03 → 00:36:08When it comes to weight training for women, it’s actually something that should be done a lot.
00:36:13 → 00:36:18Because women have a higher chance of developing osteoporosis than men.
00:36:18 → 00:36:24Weight training not only helps increase muscle mass,
00:36:22 → 00:36:26but it will tone your body. It won’t make you look big.
00:36:24 → 00:36:29Because naturally, women have lower levels of testosterone.
00:36:29 → 00:36:33That’s why men, when they train, can grow bigger muscles than women.
00:36:38 → 00:36:41That’s because of what many people call the male hormone.
00:36:40 → 00:36:44So, for women who are concerned about this, they should slowly adjust their perspective.
00:36:44 → 00:36:50It takes time to change beliefs and perceptions about this.
00:36:46 → 00:36:52They need to give themselves time to adjust their mindset.
00:36:56 → 00:37:01In conclusion, you should still exercise and lift weights.
00:36:58 → 00:37:03Don’t be afraid that lifting weights as a woman will make you as big as a man.
00:37:01 → 00:37:05Nowadays, women lifting weights look great and sexy.
00:37:05 → 00:37:10So, it’s better to exercise. It’s really hard to get bulky from lifting weights.
00:37:13 → 00:37:18Because, after all, women’s testosterone levels are already lower than men’s.
00:37:18 → 00:37:22But exercising will definitely make your body look better.
00:37:20 → 00:37:24And your bones will become much stronger.
00:37:24 → 00:37:29Now, for some people, no matter how hard they exercise, if they don’t sleep enough, they won’t see muscle growth. Why is this?
00:37:31 → 00:37:38It goes back to what we’ve been saying all along: the importance of rest.
00:37:34 → 00:37:42It’s the key.
00:37:38 → 00:37:44Most people are always searching for magical remedies or supplements.
00:37:42 → 00:37:46They wonder how to recover faster.
00:37:46 → 00:37:51But they forget that your body has one mechanism that you don’t have to spend any money on.
00:37:48 → 00:37:53It’s sleep.
00:37:55 → 00:38:00During sleep, it’s undeniable that it’s the period when your body systems enter repair and recovery mode.
00:38:00 → 00:38:05Speaking of sleep
00:38:02 → 00:38:09there are 3 sleep cycles, averaging about 2-3 hours each.
00:38:05 → 00:38:11Most people ask if sleeping about 4-6 hours is okay.
00:38:09 → 00:38:14Actually, it’s okay.
00:38:11 → 00:38:16But during recovery, it actually only recovers one part, which is the body.
00:38:14 → 00:38:18But what's missing is the nervous system or the brain.
00:38:18 → 00:38:23This is why, if you don’t sleep enough, you'll feel tired and recovery doesn’t happen fast enough.
00:38:21 → 00:38:25Now, how does this relate to muscle building?
00:38:25 → 00:38:32It's the process of repair.
00:38:28 → 00:38:34This is the time I mentioned when it’s like someone applying cement, and it starts to work.
00:38:32 → 00:38:36Now, the body will release various hormones.
00:38:36 → 00:38:40These hormones help with muscle development and growth, like growth hormone.
00:38:38 → 00:38:42These hormones are released during sleep.
00:38:45 → 00:38:49From a medical perspective
00:38:47 → 00:38:51after lifting weights, the benefits from weight training are already significant.
00:38:49 → 00:38:54But now, there will be muscle inflammation.
00:38:51 → 00:38:56When we sleep, for example, during deep sleep and good sleep
00:38:54 → 00:38:58I emphasize, it has to be deep and good sleep.
00:38:58 → 00:39:03The body will produce growth hormone, the hormone for growth.
00:39:01 → 00:39:06It’s a hormone that helps repair the body.
00:39:06 → 00:39:12Therefore, sleep is the most important period for body recovery.
00:39:09 → 00:39:14Some people finish weight training, then go party and drink alcohol.
00:39:14 → 00:39:18You might sleep, but your body won’t repair itself.
00:39:16 → 00:39:21So, sleep is really important.
00:39:18 → 00:39:23And the second thing is nutrition.
00:39:21 → 00:39:26You need to eat enough protein.
00:39:26 → 00:39:30If you don’t eat enough protein, your body and muscles won’t know what to use to repair.
00:39:28 → 00:39:32It's like you said, it's like applying cement, but where's the cement?
00:39:30 → 00:39:36There’s no cement to apply, right?
00:39:36 → 00:39:43Now, many men go to the gym and work out hard.
00:39:39 → 00:39:45But with a heavy workload, they don’t have time to exercise 3-5 days, and they’re afraid their muscles will shrink.
00:39:43 → 00:39:48Can our muscles shrink or disappear?
00:39:45 → 00:39:50Yes, they can shrink, but it’s not that easy.
00:39:48 → 00:39:53People tend to think it happens easily.
00:39:50 → 00:39:56Some people get smaller.
00:39:53 → 00:39:59They used to have big muscles, but when they stop
00:39:56 → 00:40:01For example, if they go on a trip for 3-4 days, they come back feeling smaller and weaker.
00:40:01 → 00:40:06What’s happening during that time is actually the real size of your muscle.
00:40:04 → 00:40:08Because during weight training
00:40:08 → 00:40:14for 1-2 days after, what happens is blood retention or swelling in the muscle cells.
00:40:11 → 00:40:16This makes you feel bigger, fuller, or thicker.
00:40:16 → 00:40:20That’s why when people train with weights
00:40:20 → 00:40:25they want to keep going and feel like their muscles are constantly swollen.
00:40:25 → 00:40:32The condition where muscles shrink or atrophy
00:40:28 → 00:40:36is actually very difficult to happen.
00:40:32 → 00:40:39Unless you do nothing at all.
00:40:36 → 00:40:43To give you an example, if you have a fever and go to the doctor and need to wear a cast
00:40:39 → 00:40:45after just 2 weeks, you will clearly see the muscle shrink.
00:40:47 → 00:40:51If you’ve already developed muscles or built muscle mass,
00:40:49 → 00:40:53it’s not something that will disappear easily.
00:40:53 → 00:40:58During the first week of stopping
00:40:55 → 00:41:00what happens is that the muscle size doesn’t decrease.
00:40:58 → 00:41:03But what you feel is that it becomes softer.
00:41:00 → 00:41:04This is due to the nervous system signaling.
00:41:03 → 00:41:06Remember that our body uses two systems: the nervous system and the muscular system.
00:41:06 → 00:41:11The nervous system is what controls the muscles, telling them to move.
00:41:11 → 00:41:17When it’s not being activated
00:41:14 → 00:41:19for example, when you stop exercising for 3-5 days, and the muscles aren’t being stimulated,
00:41:17 → 00:41:22the body thinks, "If I keep using the nervous system, it’s wasting energy."
00:41:19 → 00:41:25"So, I’ll shut it down."
00:41:22 → 00:41:28This means that if someone stops lifting weights for about 3-4 days,
00:41:25 → 00:41:29when they return to lift for the first time, it will feel harder.
00:41:28 → 00:41:31But after trying one more set, they’ll be able to lift as usual.
00:41:29 → 00:41:34Because it has memory, right? Yes, it has memory.
00:41:34 → 00:41:39And how does it start to lose? Well, of course, strength starts to fade.
00:41:36 → 00:41:41If you stop for 3-4 weeks
00:41:41 → 00:41:45Then, after about 8-12 weeks, muscle loss will start.
00:41:43 → 00:41:47But don’t forget that normally you lose muscle every day.
00:41:47 → 00:41:52And there’s always microtearing when you use muscles.
00:41:52 → 00:41:57I want you to think of muscle fibers like our hair.
00:41:54 → 00:42:00You can’t count them.
00:41:57 → 00:42:03So, there’s a chance that if you move, it could tear.
00:42:03 → 00:42:07If you don’t stimulate them with weight training and don’t consume enough protein,
00:42:05 → 00:42:09these fibers will continue to tear.
00:42:09 → 00:42:15That’s why, as people get older, they start to gain weight, even though they’re eating the same amount.
00:42:12 → 00:42:17If they don’t train with resistance or exercise
00:42:15 → 00:42:21because muscle mass begins to degrade when you aren’t active.
00:42:21 → 00:42:27If you stay still and move normally
00:42:23 → 00:42:30there will be small tears that accumulate.
00:42:27 → 00:42:32On average, it might disappear by about 1-2% per year if you don’t do anything.
00:42:30 → 00:42:36That number seems small
00:42:32 → 00:42:38But if you add it up for 2-3 years, it becomes 4-5%, which is a significant amount.
00:42:38 → 00:42:42This brings us back to why your weight might be increasing.
00:42:42 → 00:42:48Because when muscle mass decreases, your metabolism slows down, but you’re still eating the same amount.
00:42:46 → 00:42:51Your weight will go up as a result.
00:42:48 → 00:42:53But if you start exercising again
00:42:51 → 00:42:55like after stopping for 3-4-5 days and returning to exercise,
00:42:53 → 00:42:58At first, you might feel more tired than before.
00:42:55 → 00:43:01And will you be able to lift the same weights as before?
00:43:05 → 00:43:10This is why it’s important to track your training.
00:43:10 → 00:43:18For example, if you stop for 1-2 weeks,
00:43:14 → 00:43:20you might need to lift the same weight as before you stopped.
00:43:20 → 00:43:24To reduce the risk of injury.
00:43:22 → 00:43:26And this will also help stimulate the nervous system to work again.
00:43:26 → 00:43:31Now, regarding diet, if it were you, how would you recommend choosing food
00:43:29 → 00:43:34to keep your health strong and long-lasting?
00:43:34 → 00:43:39Actually, there are many approaches
00:43:39 → 00:43:44but I think if you stick to a practical approach, you can start by looking at your plate first.
00:43:44 → 00:43:50You can divide your food into sections, like 2 parts for vegetables,
00:43:47 → 00:43:521 part for carbohydrates, like rice or pasta
00:43:50 → 00:43:56and 1 part for lean protein, like chicken.
00:43:52 → 00:44:02You could start by adjusting your diet from there.
00:43:56 → 00:44:04I think the problem is that we have limited time these days.
00:44:04 → 00:44:08So people end up choosing fast food or something that's easy to grab.
00:44:06 → 00:44:10That's the first method.
00:44:10 → 00:44:17Method 2 is reading labels and checking calories.
00:44:17 → 00:44:22It helps, but I have to say it's not 100% accurate.
00:44:19 → 00:44:25It's impossible to be 100% precise
00:44:25 → 00:44:30but it’s one way we can track how many calories we've eaten today.
00:44:28 → 00:44:32Is it too much? Something like that.
00:44:34 → 00:44:40I once had a patient come in to talk about weight loss.
00:44:37 → 00:44:42I told the patient that controlling your diet or choosing food
00:44:40 → 00:44:44is actually harder than exercising.
00:44:44 → 00:44:51Because with exercise, for example, the doctor orders just 1 hour a day.
00:44:51 → 00:44:56But with eating, some people eat all day long.
00:44:56 → 00:44:59So, you have more time for eating than for exercising.
00:44:57 → 00:45:03When we talk about weight loss
00:45:03 → 00:45:0880% should be focused on food. It’s really more important.
00:45:06 → 00:45:10First, pay attention to the nutritional value of your food.
00:45:08 → 00:45:12Try to avoid processed foods.
00:45:12 → 00:45:17Foods that are unhealthy
00:45:15 → 00:45:20and sugar. I’ve said many times that sugar is bad for the body.
00:45:17 → 00:45:23Or sugary drinks like sodas.
00:45:20 → 00:45:26And alcoholic drinks.
00:45:26 → 00:45:32If possible, I recommend eating food that comes from nature as much as possible.
00:45:32 → 00:45:36Avoid processed food or convenience store food.
00:45:33 → 00:45:38Because those may have been stored for a long time or prepared a long time ago.
00:45:38 → 00:45:44So, fresh food is the best for your body.
00:45:44 → 00:45:50Do you have any techniques or tips for choosing proteins to help our body grow?
00:45:46 → 00:45:53You might want to check if you're getting enough protein each day.
00:45:53 → 00:45:58There’s a guideline that suggests multiplying your body weight by the amount of protein in grams,
00:45:56 → 00:46:00which is about 0.8–1 gram.
00:45:58 → 00:46:02This is for general people.
00:46:02 → 00:46:06For maintenance or keeping it steady.
00:46:04 → 00:46:08This is for people who don’t exercise, right? Yes, for general people who don’t exercise.
00:46:12 → 00:46:19For people who work out in the gym, increase it to 1.2–1.6 grams per body weight per day.
00:46:19 → 00:46:25For weight lifters aiming to build muscle, increase it to 1.6 grams or more, up to 2 grams.
00:46:25 → 00:46:29That’s why you need more protein.
00:46:29 → 00:46:34For athletes, protein requirements might be even higher.
00:46:34 → 00:46:38And if you're in a fat loss phase
00:46:36 → 00:46:40you should aim for about 2 grams per body weight.
00:46:38 → 00:46:42During fat loss, you eat the same amount of protein but cut down on carbs, right?
00:46:42 → 00:46:47Yes, reduce the proportion of other nutrients.
00:46:45 → 00:46:49When we talk about nutritional structure,
00:46:47 → 00:46:52it’s divided into carbs, protein, and fats.
00:46:52 → 00:46:56You’ll notice that carbs have a wide range.
00:46:53 → 00:46:59You may need to reduce the proportion of carbs and increase your protein intake.
00:46:59 → 00:47:04Supplements like BCAAs, which help build muscle,
00:47:01 → 00:47:07you eat them, and they just get excreted, right?
00:47:07 → 00:47:13BCAAs are amino acids.
00:47:11 → 00:47:16They come from the meat we eat.
00:47:18 → 00:47:23Now, I need to explain that some BCAAs might be missing certain amino acids.
00:47:23 → 00:47:32Because in reality, you should prioritize getting nutrients from natural food sources first.
00:47:28 → 00:47:35Then, if you feel something is lacking or needs supplementation,
00:47:35 → 00:47:39you can take supplements, but in my opinion, it’s not really necessary.
00:47:37 → 00:47:41If you’re already getting enough, otherwise you’re just wasting money for no reason.
00:47:41 → 00:47:46Because BCAA stands for Branch Chain Amino Acid.
00:47:43 → 00:47:48There are only 3 of them.
00:47:48 → 00:47:54But actually, muscles don’t just need these 3; they need over 20 different amino acids.
00:47:54 → 00:47:59So, getting protein from real food already covers it.
00:47:58 → 00:48:01Unless you’re eating too little protein or not consuming animal products,
00:47:59 → 00:48:03for example, vegetarians might need BCAAs as a supplement.
00:48:03 → 00:48:07BCAAs might be an option to supplement in that case.
00:48:05 → 00:48:10Because most of these amino acids are found in animal products, not so much in vegetables.
00:48:07 → 00:48:13So, it might be suitable for certain groups of people.
00:48:10 → 00:48:15Some might think of it as a special supplement
00:48:15 → 00:48:21but really, it’s just a supplement. If you’re lacking, it might be necessary.
00:48:18 → 00:48:23As you mentioned, it’s for certain groups of people.
00:48:23 → 00:48:28Did you know that just rinsing your mouth with sweet water or electrolyte water can boost your exercise endurance?
00:48:25 → 00:48:30It’s called carbohydrate mouth rinsing.
00:48:30 → 00:48:36You might have seen it on TV or during marathon football races.
00:48:32 → 00:48:38Athletes often rinse their mouth with water.
00:48:36 → 00:48:41And then spit it out.
00:48:38 → 00:48:43Actually, there’s a reason behind it.
00:48:41 → 00:48:45Whether it’s sweet water or electrolyte water, it contains sugar.
00:48:48 → 00:48:53Athletes put sweet water in their mouth, just rinse it around for about 10 seconds, then spit it out.
00:48:50 → 00:48:55By having sweet water in your mouth, it’s like tasting sweetness.
00:48:55 → 00:49:00When the sugar goes in, it sends signals from your mouth to your brain.
00:49:00 → 00:49:06This makes you feel more motivated.
00:49:03 → 00:49:08It’s like giving your body a reward.
00:49:06 → 00:49:11Your body gets more energized and stimulated.
00:49:08 → 00:49:13Then, you just spit it out.
00:49:13 → 00:49:17You might wonder why not just swallow it.
00:49:17 → 00:49:22First, you need to understand that some people need to continue exercising, they need to keep running.
00:49:20 → 00:49:24So, swallowing it might make their stomach feel heavy.
00:49:24 → 00:49:29And some people, for health reasons,
00:49:27 → 00:49:32they don’t want their blood sugar levels to rise too much or their insulin levels to spike.
00:49:32 → 00:49:39So just holding it in the mouth for a bit, about 10 seconds, then spitting it out is enough.
00:49:41 → 00:49:46For workouts lasting more than 30 minutes, you can do this.
00:49:43 → 00:49:48But rinse every 10 to 15 minutes.
00:49:46 → 00:49:52Rinse and spit, rinse and spit.
00:49:48 → 00:49:53This is another technique that can help boost your energy.
00:49:56 → 00:50:01As we’ve said from the beginning, exercise is very beneficial for our bodies.
00:50:01 → 00:50:05Today we've learned a lot from you.
00:50:03 → 00:50:08Is there anything you’d like to leave as a final message to the audience?
00:50:08 → 00:50:13Don’t compare yourself to others. Everyone has their own goals.
00:50:11.079 → 00:50:15.599I always like to say that everyone has different steps on the ladder.
00:50:13 → 00:50:17Because each person has different limitations.
00:50:15 → 00:50:19You may want to lose weight
00:50:17 → 00:50:21and wonder why your friend can lose weight faster than you.
00:50:21 → 00:50:27You might not know that their background or circumstances could be more flexible than yours.
00:50:24 → 00:50:30You might have more limitations or other factors.
00:50:30 → 00:50:35The main thing is to take it day by day, do it bit by bit, little by little.
00:50:33 → 00:50:39The key is consistency.
00:50:35 → 00:50:41Like I said, make exercise a part of your life, just like eating meals.
00:50:39 → 00:50:43When it becomes part of your lifestyle,
00:50:41 → 00:50:46it will contribute to overall health improvement.
00:50:43 → 00:50:49It will help you live a better quality life.
00:50:49 → 00:50:54Thank you very much today for sharing your knowledge with us.
00:50:51 → 00:50:56I think it's something close to us all,
00:50:54 → 00:50:59but some people may not know where to start.
00:51:02 → 00:51:06I hope this episode will be helpful for those who want to start exercising.
00:51:04 → 00:51:09And to improve their health.
00:51:06 → 00:51:11And this is Doctor's Talk.
00:51:09 → 00:51:13A podcast where doctors and health experts
00:51:11 → 00:51:16discuss various health topics.
00:51:13 → 00:51:19Please don't forget to Like and subscribe to support us.
00:51:16 → 00:51:19Sawasdee krub!