Efficient digestion, makes it great for post-workout energy recovery.
Affordable
Boosts Immune System due to amino acids
How Do I Use Whey Protein For Weight Loss?
Take 20g whey in the morning
Consume 20g whey immediately following any physical activity
Get creative: Blend with fruits, berries, and yogurt for the ultimate lean power shake.
For Gaining Muscle…
Calculate the amount of protein you usually consume in a day. If you aren’t getting at least 150 grams protein per day, then fill in the deficit with Whey Protein throughout the day.
Morning: Whey Protein is great to fuel the beginning of your day by putting your muscles in positive nitrogen balance (so that you build muscle, instead of waste it)
Post workout: Use a mixture of Whey Protein + Simple Carbohydrates (1:2 ratio of Protein::Carbs) for the ULTIMATE in recovery. You can gain some serious strength by boosting your insulin (most anabolic hormone) levels post-workout with carbs, which helps to shuttle protein nutrients straight to your muscles.
Depending how you use it, Whey Protein is a beneficial supplement for Weight Loss, Muscle Growth, Energy, and Boosting the Immune System.
Even though you can buy a soft drink for under a dollar, the TRUE COST is greater than you would imagine.
Research has shown that people lose weight simply by cutting back on soft drinks. Now, experts are urging the government to pass a national sales tax on Soft Drinks in order to sway your decicion at the cash register.
Soft drink: 99 cents
Coke makes you chubby, have to hire personal trainer: 35/hr
Years of soft drinks make you diabetic: THOUSANDS on medical costs, and at risk for more disease.
Drinking coke makes you LOSE your CENTS!
The latest proposal in Thursday’s issue of the medical journal calls for a 1-cent-per-ounce sales tax, an amount more than double the average state tax. It would increase the levy on that $1 soda can to 12 cents.
But the Feds are slow to act…
“That’s what happened with tobacco. The states were on it long before there was federal action,” he said.
Proggresive states must pioneer these relatively unpopular fixes, in order to see real results in the future. Making these changes now could lead to reduced medical costs, and even more importantly, a greater quality of life for all.
I work full time, and for the rest of the hours, I am full time. Needless to say, between all of this activity, it doesn’t leave a lot of time for the gym.
Can you afford any of those…hours…upon….hours… in the gym??
Aside from aspiring towards a career as a professional fitness model, the dollar signs…just. don’t compute.
dear fitness babe, if you're smiling while working out, then ITS WAY TOO EASY!
Your time isvaluable!
To me, I feel that the greatest benefits come from pure proficiency. These are called skills, my friend.
Maximum Benefit = Highest Effort
In other words…
there’s no need, at all…to spend TOO MUCH time in the gym!
Have you ever seen that one guy in the gym? He spends 10 hours hitting the weights, BUT he neglects his body by working out only his arms, and then just blames his genetics for not making progress…
Instead, a more proficient solution…
KEY: Perform exercises with the greatest benefit.
Guess where I am?
I spend more time in the shower than I do the gym. Perhaps that’s just a lifestyle choice, or the state of my affairs, because I know that proficiency is the foundation of fitness.
In the weightlifting world, we equate risk to benefit for exercise selection. For example, placing 200+ pounds of iron on my shoulders maybe isn’t the safest thing in the world. And for each rep, I embrace this reality because I really feel a mind-body connection that improves all other physicality’s of my life.
Rule of thumb: The harder the exercise, the more potential benefits.
Lets return to our fitness babe who innocently sells a product she probably doesn’t even perform when the cameras aren’t around.
Yep, it's STILL, too easy.
Exercise X:
Leg Curl
Muscles worked: Quadriceps
Real Life Value: Slim-to-none, except for certain people.
Who should use it, ideally? Usually it is best used for physical rehabilitation, (weaker than average) beginners, and experienced bodybuilders.
Instead, I present an alternative. This is not only for guys who want to get fit, but for people who are serious about fitness. Do the exercises that give you LOTS OF BENEFITS, because you don’t need to be an athlete in order to perform…like one.
Additional muscles worked: During front squats, the upper back must help support the weight. As a result, posture improves.
During the split squat, your ability to balance is really taxed, which means you can improve balance substantially. Balance and coordination are the top ways to prevent ankle and knee sprains.
Real Life Value: Increased lower back health, greater mobility and flexibility, promotes healthy knees (don’t forget to Warm-Up), and improves balance and coordination.
Fat Loss?: YES, fat loss certified exercises.
Who should use these exercises: Healthy people over 16 in order to burn fat and build lean tissue. In addition, these exercises assist injury prevention in sport (safeguard vs ACL tear).
This is just another day in the gym, part of a 35 minute workout.
Even though I carry quite a bit more muscle than most people, I can assure you has LITTLE to do with time investment.
If you’re going to do something, you might as well Do It Right!
How to Select an Exercise
Does it work several muscles at multiple joints?
Describe the ways it is functional in real life.
You should be too tired to do more after 45 minutes of it. Go drink a protein shake.
Freeweights are some of the best, the cable pulley machines are good, bands have uses, and regular machines generally aren’t worth the time.
Now, you have the time, but do you have the drive?
Be proficient, friend, and the RESULTS…SHALL…COME!
Consume a diet 33% protein, 33% carbs, and 33% fat.
Increase ratio of protein to carbs in as many meals as possible. Tip: Lean meat, fish, cottage cheese, yogurt, and protein shakes can be the foundation of protein in the diet.
Eat HIGH Protein ALL DAY LONG. However, consume more of your carbs in the morning, and more of your fats in the afternoon for optimal nutrient efficiency. For example, enjoy a bowl of oatmeal in the morning, and then have almonds as a snack in the afternoon.
Decrease overall carbohydrates consumption. EXCEPTION: High density carbohydrates are beneficial to body composition. You can eat as many vegetables, fruits, and greens as you want. In addition, beans and oatmeal are also especially healthy and give great energy for the days events.
MORE Fiber! Okay, there is such a thing as too much fiber, but don’t ask me about that, pal! Anyway, 25 grams fiber per day is a healthy amount, keeps you regular and relatively detoxified. More importantly, fiber also controls your blood sugar so you are no longer a slave to hunger!
Exercise, Exercise, Exercise! No brainer here. More energy expended on physical activity has a whole range of health benefits as well as promoting the BURNING of PURE fat!
Surround yourself with fit people. Yes, genetics plays a role, but lifestyle is key. Does your current support system encourage your weight loss or are their negative habits toxic? Communication helps, so lets make sure we’re all on the same page about each other’s health. Personally, I like when my family, friends, and girlfriends enjoys living healthy with me. I suppose our healthy habits rub off on each other. In fact, my father’s dedication to exercise and running accomplishments have inspired me for years.
My final points are simple and practical
Exercise and Nutrition reduce incidence of nearly every disease known to man.
Sick family is emotionally painful, while a sick healthcare system is expensive.
Fitness is a path to vitality that hundreds of millions are traveling, but each experience is unique as the person behind the subcutaneous fat.
Dre Fitness 