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http://www.HugoRivera.net - How Important Are Protein Shakes for Gaining Muscle and Losing Fat? : Learn how important protein shakes really are for gaining muscle and losing fat. Become a fan: http://www.facebook.com/hugorivera.net Real food is by far the most important component of a bodybuilding diet. There are so many nutrients that real food contains, many of which have not even been discovered yet, that you would be doing yourself a disservice by limiting the amount of real food that you are eating. In addition, real food has what is called a "thermic effect". A "thermic effect" is the impact that real food has in your metabolism. Because real food requires digestion, your body burns more calories in processing it; as opposed to shakes which are already pre-digested. Regardless of what the ads tell you, protein shakes do not offer any muscle building benefit, nor "secret muscle building ingredient", above and beyond what real food offers you. Yes, I have read the ads too with all sorts of speedy muscle building promises but I can assure you through experience that most of the ingredients advertised as miraculous have not been proven to work neither by science (even though most ads of this nature usually talk about research studies that usually do not exist) nor by actual results at the gym. These products however have been proven beyond the shadow of any scientific doubt to shrink the size of your wallet and bank account. What protein shakes do offer the bodybuilder and fitness enthusiast is a convenient way to ingest your protein, thus allowing you to have your five to six meals every day without having to ingest real food in all of them. In addition, the best protein shakes in the market offer a protein blend of different sources of protein, something that introduces amino acid variety into your bodybuilding diet, thus making your diet more complete. However, do not ever think that protein shakes are superior to food. How Much To Consume I recommend that you always have a breakfast, a lunch and a dinner consisting of real food items. A breakfast may consist of egg whites and oatmeal, lunch of chicken, some brown rice and green beans, while dinner can be some salmon, with a baked potato and some broccoli. In between meals, then you can have your protein shakes so that you can have fulfill your every 2-3 hour meal requirement. Depending upon what your bodybuilding goals are, you may choose to just use a protein powder and mix it with either water or skim milk (assuming that you are not competing), or a weight gainer that has more carbohydrate calories to help fuel the metabolism of hardgainers. You may also have an MRP (Meal Replacement Powder) or an RTD (Ready to Drink) for the convenience that they offer. For more information on this subject, please take a look at my article on Protein Supplements (http://www.hugorivera.net/protein-shakes-supplements.html). Never take in more than half of your meals in the form of protein shakes. So if you consume 5 meals a day, make sure that 3 of those are real meals. If you consume 6, then up to 3 can be shakes. If you are wondering what I do, I personally have 4 real meals and two shakes. Which Brands to Choose? As far as a brand, stick to reputable brands, like Labrada Nutrition (http://www.labrada-nutrition.com), which ensure that each batch of their products contains exactly what the label claims. Beware of brands that sell your 5-lbs of protein powder for less than $30 dollars. Good grade proteins are expensive to manufacture, reason why you will see good companies like Labrada Nutrition pricing their products accordingly. Cheap grade proteins will cause gas and bloating as they are hard for the body to assimilate. In addition, some products that are very cheap may not even contain what the label claims. If you liked this video, remember to hit the LIKE button below and also feel free to share it with your friends via TWITTER and/or FACEBOOK. For more information on the subject and FREE articles on Training, Nutrition, and Supplementation please visit http://www.HugoRivera.net where you can also sign up to my FREE Weekly Newsletter and by doing so, you get a FREE E-book that shows you How to Gain Muscle as You Get Your Abs. If you find the information of this channel useful, please feel free to check out any of my best selling natural bodybuilding and fitness publications here: http://www.hugorivera.net/hugo-riveras-best-selling-natural-bodybuilding-fitness-publications.html
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Understanding GLP-1 Weight Loss with Dr. Alexandra Sowa | The Down Size In this episode of The Downsized, host Laraine Durham welcomes Dr. Alexandra Sowa, who has successfully lost over 50 pounds on tirzepatide. Dr. Sowa is a clinical instructor at the NYU School of Medicine with over 10 years of experience in obesity medicine. She joins the discussion to shed light on the biology of obesity and the role of GLP-1 medications, such as Ozempic, Mounjaro, and Zepbound. Dr. Sowa shares insights from her new book, 'The Ozempic Revolution,' which offers a comprehensive look at GLP-1 medications and the SoWell method for long-term success. This episode covers the benefits of these drugs beyond weight loss and the importance of a holistic approach, including diet, strength training, and mental health. Laraine and Dr. Sowa also discuss the stigmas surrounding weight loss medications and the importance of dispelling myths. The episode is a must-watch for anyone interested in understanding GLP-1 medications and their role in weight management. Make sure to like, comment, and subscribe! BUY THE OZEMPIC REVOLUTION: https://amzn.to/3DUP8QF DOWNSIZED GLP-1 COMPANION PRODUCT STORE: https://thedownsized.org/downsized-store DOWNSIZED WEBSITE: https://thedownsized.org/ JOIN CLUB DOWNSIZED: https://www.youtube.com/@thedownsized/join We use Mochi Health: https://joinmochi.com/. Use Laraine’s code for $40 off: QIYGO8. 00:00 Welcome to The DownSized 00:19 Introducing Dr. Alexandra Sowa 01:36 Dr. Sowa's Background and Practice 03:06 The Journey into Obesity Medicine 10:03 The Ozempic Revolution Book 14:01 Foundations of Weight Management 16:57 Core Tenets of Food Foundations 22:32 Protein Intake and Muscle Maintenance 24:00 Challenges of High Protein Diets 24:38 Strength Training and Physical Therapy 29:49 Mental Aspects of Weight Loss 36:05 Navigating Weight Loss Stigmas 36:41 Maintenance and Medication Dosage 43:40 Final Thoughts and Book Promotion
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