Jim Stoppanis SixWeek Shortcut To Shred Workout Supplement Overview Bodybuilding
â™ªâ™ªâ™ª Supplements are important othe Shortcut to Shred program for numerous reasons. Obviously, you want to maximizethe amount of fat loss that you get while you're maximizingthe amount of muscle growth and strength gains. Plus, you also want toenhance your performance during the workout.
The greater your workout performis, the more intensity you can put into your training,that's gonna result in greater benefits, more musclegrowth, more strength and even better fat loss. â™ªâ™ªâ™ª First I'll break downeach supplement and their specific benefits. And these supplements have beenselected, have been proven in
the lab to work in numerousresearch studies, but I've also shown that they workin the real world. â™ªâ™ªâ™ª Whey protein. Whey protein is a criticalsupplement on the Shortcut to Shred program fornumerous reasons. Most of you already know it's asuperior protein when it comes to muscle growth and strengthgains so, obviously, that's a
key to why it'sincluded in the program. It's gonna enhance your recoveryafter the workout and it's important to get some inbefore the workout to boost your performance and yourenergy levels, decrease muscle breakdown and furtherenhance muscle growth. But few people realize that wheyprotein can also aid fat loss. One of the major ways it doesthis is by decreasing appetite. Research shows that whey proteinis a great protein to help you
feel more satiated and todecrease how much food you eat. So it makes you feel fuller thanother protein sources and whey protein is important because itincreases the release of certain hormones that let the brainknow you're full and it also increases a peptide that alsohelps the body know that you've had enough to eat and it's gonnahelp you stick on your diet and eat less food, meaning you'regonna burn more calories with the workouts, consuming fewercalories, as I spoke of before,
that's gonna be criticalfor your fat loss efforts. Casein protein. Casein protein is primarilyincluded in the Shortcut to Shred program for itsmusclebuilding benefits. We know that whey isa superior protein. Now, we used to think thatcasein was sort of sub par protein 'cause it's so slowdigesting, that it really doesn't provide anybenefit around workout.
Dos and Donts of Muscle Recovery
Hey, guys. Axe here, of functionalmedicine. Today I'm going to talk to you about the do's and the don'ts of muscle recovery.Whether you're trying to burn fat or build muscle, what you do in terms of exercise,diet and the time in between is crucial for how you burn fat and how you build muscle. First, let's start off with the don'ts. Thenumber one don't in muscle recovery is don't overtrain. Listen. Your body needs rest togrow. In fact, your muscles don't grow when you're exercising. They actually grow whileyou're sleeping and resting and recovering. So don't overtrain. You want to take offat least one day a week for most people. You
want to take off two days a week. Completelylet your muscles rest. And so again, don't overtrain. The other big don't is don't consume a bunchof sugar and fast foods. If you're consuming a lot of sugar it's causing inflammation that'sgoing to slow down your recovery. The same thing goes for fast foods and hydrogenatedoils. They're going to cause inflammation. They will absolutely slow down your muscularrecovery. And the last don't that you definitely don't want to do or you want to skip is don'tdo a lot of isolated movements. If you are going to be building muscle, you want to domore of what we're going to call compounding
movements in a minute. Now, here are the big do's you want to doas you approach proper muscle recovery. The number one thing you want to do is you dowant to consume an antiinflammatory diet. You want to load up and get plenty of omega3fats found in things like wildcaught salmon and take a fish oil supplement, chia seeds,flax seeds, walnuts, grassfed beef. Get more omega3 fats in your diet. The second thing you must do for muscle recoveryis get plenty of protein and amino acids. So many people today are not getting enoughprotein. You want to take your body weight,
and typically if you're a male trying to buildmuscle, get that many grams of protein a day and at least get half of your body weightin grams of protein a day if you're trying to build muscle. Right after a workout youwant to get some good quality whey protein and collagen amino acids. That's ideal formuscle recovery right when you're done working out. So really track your protein and aminoacid intake. The other thing you want to do and absolutelymust do to improve muscle recovery and build muscle is you want to do what are called compoundingmovements with large muscle groups. Listen. If you're going to the gym and just doinga bunch of bicep curls and calf raises, that's
not going to build the maximum amount of muscles.You want to work your largest muscle groups, which include your legs and your back, aswell as your chest and shoulders. But you want to use the larger muscle groups and dofull compounding movements. So things like squats with overhead press combined. Thosesorts of things together, and pullups where you're using your entire body, those thingsare the best exercises because you're working your largest muscle groups. That's going tohelp you release the most human growth hormone which is going to help you recover even fasteras well. And last but not the least, get more fruitsand vegetables in your diet. It's easy when
you're trying to build muscle to say quot;I knowI need protein.quot; You also need the vitamins and minerals in fruits and vegetables. Aimfor five to ten servings of fruits and vegetables a day. Hey, guys, if you follow those do'sand those don'ts, you absolutely will see improvements in your muscle recovery.
How Much Protein Can You Digest Per Meal ABSORPTION MYTH
What's up guysé Jeff Cavaliere, ATHLEANX.COM. Today I want to talk to you guys about ProteinAbsorption and this controversy that was sparked by the tutorial I did about my 61 gram meal ofprotein in the morning, with lots of people saying, but Jeff, isn'tit true that only 30 grams of protein is the max amount that you can absorb in a singlemealé That is a bodybuilding myth that had beenperpetuated for far too long and I felt like it deserved it's own tutorial to try to breakit down as easily as we could to show you that it'ssimply not true. There is no magic 30 gram
limit. Matter of fact it could be much, muchhigher than that. So the first thing that we have to understandis where did this all come about in the first place. A lot of it came from research that showedthat protein absorbed differently, was absorbed differently depending upon the source of theprotein. So some of the research showed, believe itor not, that at the high end here, there was a Pork mixture that got absorbed at about10 grams per hour, ok. And that Whey Protein, which we know is ahighly absorbable form of protein, came in
in the 7 to 9 grams or so, per hour rate. Then we had our Chicken that was somewherein the 5 grams per hour rate, ok. And then we know that we had Egg protein thatwas only being absorbed at 1.2 grams per hour. Right, the next piece of information thatwe know is that the average transit between the stomach through the small intestines isabout 6 hours. So what the researchers did who came up withthis magic number, God knows how long ago, is they basically took an average, knowing that protein transit rate is somewherebetween 1 and 10 grams an hour with an average
being around 5, and a total transit distance or length intime of 6 hours. You've got 6 x 5 that's 30. So basically at 30 grams you can no longerabsorb any of this. And you can no longer digest that other remainingextra protein. Well there's a couple of problems with thisguys, first of all. Right here these numbers were widely varied because the methods thatthey collected this information were varied. Basically you've got some studies that weredoing this through a direct infusion into the blood of these protein sources versussome with oral ingestion.
We know that that can dramatically changethe outcome of these studies. So, first of all, this might all be flawedin the first place. And then secondly, we know that transit time can really vary aswell, based on even the training state and whenyou're ingesting your food. A lot of flawed information here. And another thing you can do, just with yourown critical eye is, say to yourself, hold on a second, if egg protein is only 1.2 gramsper hour, does that mean that if you have 24 grams ofprotein from eggs which is not all that much
as I showed you in the tutorial the other day, that's only about 6 or 7 egg whites, thatthat's going to take you over 24 hours to digest. See right off the bat you start to think,there's something wrong here. So number 2, we have to make sure that weclarify a major difference between the words protein absorption and protein utilization. Absorption is the ability of your body totake it into the bloodstream and start using it somewhere, somehow, someway.