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Podcast Ep20: BFR-Blood Flow Restriction Training

Burn It Nutrition Podcast

BFR-Blood Flow Restriction Training, Full Spotlight Show into the Science, Application & History 


 Show notes for Episode #20

On today’s show, The benefits of Blood Flow Restriction Training and learn practical ways of applying it. We also cover the people who could benefit from adding BFR training into their routine. Like those recovering from an injury, or those looking to improve sport specific abilities to even everyday people who want to see increases in muscle hypertrophy.

And to end this show full of key takeaways we will learn how to make a simple crock pot beef stew!

I hope you enjoy the show!!

The Burn it Nutrition Podcast is a show focused on health and fitness with the use of sound and stories to help illustrate the message. We want to help spark body transformations with the use of strategic methods for weight loss. This podcast will be releasing fun and interesting shows, that will be informative and motivational to help you reach your goals!

The show is hosted by Joseph Navarro, who went through his own transformation, Losing 60lbs of pure fat in 7 Months. Tune in and brace yourself for it’s time to let it Burn!!

Timed Stamp Show Notes

00:20= Intro

3:45 = Sometimes its good to try what may seem illogical.

07:03 = We go deep into the rabit hole and learn the science behind BHR.

14:20 = Clearing up any confusion on my thoughts

17:45 = The Origin story behind Blood Flow Restriction Training

21:35 = Different groups of people who could benefit from BFR Training

29:24 = What type of straps should you use, level of Pressure, and Areas in the body that we can place the BFR bands on

37:05 = Different BFR workouts that can be applied in all levels of fitness

40:35 = Common saftey concerns with BFR training

43:00 = Recipe for the day! we got a warm beef stew.

44:25 = Closing thoughts
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Thanks for Listening!

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If you want help starting your transformation, then get our 120-page step-by-step guide with the methods I used to drop 60lbs of pure fat in 7 months.

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 Resources & References for this Show:

Get 20% off Practical BFR Bands specifically made for Practical Blood Flood Restriction Training!

  • Loenneke JP, Wilson GJ, & Wilson JM (2010) A mechanistic approach to blood flow occlusion. International Journal of Sports Medicine, 31(1), 1-4.
  • Fry, C. S., Glynn, E. L., Drummond, M. J., Timmerman, K. L., Fujita, S., Abe, T., … & Rasmussen, B. B. (2010). Blood flow restriction exercise stimulates mTORC1 signaling and muscle protein synthesis in older men. Journal of Applied Physiology, 108(5), 1199-1209.
  • Yasuda, T., Abe, T., Brechue, W. F., Iida, H., Takano, H., Meguro, K., … & Nakajima, T. (2010). Venous blood gas and metabolite response to low-intensity muscle contractions with external limb compression. Metabolism, 59(10), 1510-1519.
  • O’Halloran, J., Campbell, B., Martinez, N., O’Connor, S., Fuentes, J., Theilen, N., … & Kilpatrick, M. (2014). The effects of practical vascular blood flow restriction training on skeletal muscle hypertrophy. Journal of the International Society of Sports Nutrition, 11(Suppl 1), P18.
  • Loenneke, J. P., Wilson, J. M., Marín, P. J., Zourdos, M. C., & Bemben, M. G. (2012). Low intensity blood flow restriction training: a meta-analysis. European Journal of Applied Physiology, 112(5), 1849-1859.
  • Clark, B. C., Manini, T. M., Hoffman, R. L., Williams, P. S., Guiler, M. K., Knutson, M. J., … & Kushnick, M. R. (2011). Relative safety of 4 weeks of blood flow?restricted resistance exercise in young, healthy adults. Scandinavian Journal of Medicine & Science in Sports, 21(5), 653-662.
  • Study on Exercise and Blood Pressure
  • Study on Safty of BFR, a review of the Evidence