Wise Lifting with Luke Tulloch

So grateful to have this guy as a friend. Smart, articulate, genuine and passionate. It all comes through on this episode. Let us know what you think! Jordan: https://www.instagram.com/the_muscle_doc/ https://www.pre-script.com/ Luke: https://www.instagram.com/_luketulloch/ https://www.luketulloch.com/

Eugene:  @coacheugeneteo https://ganbarumethod.com/ Luke:  @_luketulloch luketulloch.com

Jamie is a strength coach and owner of Melbourne strength Culture. Jamie: j.smith.culture --- Melbourne Strength Culture Luke: @_luketulloch --- luketulloch.com

Ben: @bpakfitness https://www.muscleintelligence.com/camps/ Luke: @_luketulloch https://www.luketulloch.com/

How do we know how many calories we use during exercise? Can we use heart rate to work it out? What about your Fitbit or cardio equipment - can they tell you how many calories you're burning? Learn about how temperature, your shoes and your exercise intensity affect the energy cost of training. luketulloch.com

I chat about the year and ramble on about some philosophy and things I've learned this year. @_luketulloch Science of Fitness

These are some things I do when I have a big event coming up and I know there will be a lot of tasty food. The gist of the video is to plan ahead by simulating potential problems and solve them ahead of time. The holiday period is obviously a trying time for people trying to stay in shape, so it's worth taking the time to come up with a plan around this period. Unfortunately, much of the annual we...

Systems In Synergy - Sydney, Jan 25-26 Blog post on creatine Blog post on vegan diet deficiencies www.luketulloch.com

Listen to learn how your physical activity changes in response to a calorie surplus or a deficit. This is by far the most variable part of total daily energy expenditure, and it's a key part in explaining why some people find it harder to lose or gain weight than others. Read more about metabolic adaptation here: Part One , Part Two Read more about diet breaks and refeeds to mitigate metabolic ada...

Lifting weights is tough! But while it's fatiguing, it probably doesn't burn as many calories as you think. Research has been used to work out exactly how much you burn lifting weights compared to cardio. Watch the video Read the blog post

Is muscle memory real? There's a legit biological explanation for why we seem to gain size and strength back super fast after a training layoff.  It’s as if the muscles ‘remember’ what size they used to be, and it has to do with satellite cells and muscle damage. Blog post Youtube video

According to studies, sleep is a sure-fire path to building more muscle and preventing muscle loss during a diet. It enhances recovery and improves performance in the gym. Listen to find out how much sleep is enough, whether using naps is a good idea and whether interrupted sleep is a problem. Sleep and muscle growth: https://www.luketulloch.com/blog/sleep-and-muscle-growth Training volume: https:...

From my experience as a coach, these are the top 10 tips I can give you to improve your overall health. Whether you’re a man, a woman, an athlete or a student - these tips apply to everyone. I tried to make these about more than just training and nutrition since most of my listeners are fitness enthusiasts, and we know that there's a lot more to health than just physical fitness. Read the blog pos...

Read the accompanying blog post: https://www.luketulloch.com/blog/diet-breaks-refeeds Watch the video: https://www.youtube.com/watch?v=Uc9uEDY9I6o A diet break is a planned break from being in a calorie deficit. It's usually used to break up a longer dieting period and typically lasts a week or two, but we will get into the specifics of how to implement later. Why would we want to use a diet break...

Social media sucks for communicating science effectively, and it's down to the users. We need to do better. I'm a bit off the cuff on this one - am I close to the mark? www.luketulloch.com

https://www.luketulloch.com/blog/fatigue-masks-fitness This is probably the answer if you've plateaued.

In this episode, I talk through the mechanisms of muscle growth and how this might affect how we program for hypertrophy. Inquire about online coaching here: www.luketulloch.com/coaching Fitness Fundamentals Membership 30 day trial: www.luketulloch.com/membership

How many meals per day should you eat? Is it different for muscle gain and fat loss? What about fasting? What should you eat before and after training? @_luketulloch luketulloch.com

www.luketulloch.com/membership @_luketulloch

Some things I've changed my mind on over the years. @_luketulloch www.luketulloch.com/membership

What can budgeting and financial independence teach us about our health and fitness goals? www.luketulloch.com/membership @_luketulloch

In this episode, I try to give some background behind how hormones work to further our understanding of how complex the system is. www.luketulloch.com/membership @_luketulloch

Moving beyond macros and energy balance - how should we think about the types of foods we eat? @_luketulloch    Fitness Fundamentals now available: www.luketulloch.com/membership

Some simple tips for eating in a surplus for gaining muscle.  @_luketulloch    www.luketulloch.com/membership  

I go over some simple dieting tips to make life a bit easier in a deficit. I also touch on some tips for sticking to a surplus and minimising fat gain and the unhealthy effects of overeating. Instagram:  @_luketulloch    www.luketulloch.com/membership