Best Foods to Eat in the Gym: Maximize your Workout- Thomas DeLauer
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hey what’s up guys it’s Thomas de Lauer with Six Pack Shortcuts and today I’ve got an awesome video for you I’m going to show you exactly what you can do pre-workout to get the most out of your pre-workout meal and get the most energy in the gym that’s going to allow you to burn more fat later on in the day and then we’re going to head on over to the gym I’m going to show you one simple trick that you can do in between your working sets to maximize the effectiveness of each and every set so you boost your metabolism even more then after that we’re going to come back here and if you stay through the end of the video I’m going to show you a food that you can eat right after your workout that’s going to keep your body in fat-burning mode and also keep you from getting sore so let’s dive right in alright so the way that you’re going to get the most out of your pre-workout meal is simply by separating out your proteins and your carbohydrates now normally I’m not a huge proponent of this because the effect is really relatively minimal but when we’re talking about free workout and you’re about to head into the gym you want to get the best kind of digestion and the best nutrient absorption that you possibly can so there’s a couple of reasons why I want you to separate your proteins away from your carbs but let me give you the main reasons realistically it’s hard to digest when you have your proteins and your carbs together and the ultimate goal is when we’re in the gym we don’t want the blood to be in the digestive tract working on digesting food we want the blood circulating throughout the bloodstream circulating throughout the body so you can deliver nutrients the other reason is we want to have those nutrients available to be uptake by the muscle so we want the muscle we’ll be able to utilize the amino acids that are floating around and if your body isn’t absorbing them because it’s busy digesting them unfortunately it starts catabolized and breaking down the existing muscle tissue which means that you’re actually going negative and going backwards when you’re in the gym so if we can maximize the effectiveness of how you digest your food before you go into the gym in the first place you can have those nutrients floating through the bloodstream so you can get more muscle growth but you could also get a lot more fat burning out of it as well now physiologically speaking the reason that we’re separating out the proteins and the carbohydrates just a few minutes is because your body can’t really break down both efficiently at the same time you see the enzymatic processes that are used for carbohydrate metabolism and the enzymatic processes that are used for protein metabolism are so different sometimes they start to conflict with each other and if they conflict a little bit it leads to fermentation of the carbohydrates that you ingested rather than maximum absorption so if the carbohydrates are fermenting rather than being absorbed and up taken as glucose then you can get an upset stomach but it also causes more blood flow to the stomach and less blood flow to the muscle and to the heart where you need it the most when you’re working out now the effect is really subtle you only need to separate about 15 minutes from when you eat your proteins when you eat your carbs but I recommend you start with your carbohydrates wait 15 minutes and then eat your protein that way the carbohydrates that are easier to digest are broken down and then you can introduce the protein now additionally I recommend eating fruit pre-workout it’s one of the only times I really recommend eating fruit you see fruit the fructose is utilized for energy immediately it doesn’t generally get stored as muscle glycogen which is why it’s not good post-workout according to the annals of nutrition and metabolism in a study that they conducted it was found that fructose the sugar that comes from the fruit does not replenish glycogen stores after a workout so what that means to you is that you don’t want to be eating fruit post-workout because it’s not going to restore what you burned up in the gym you’re going to want to stick to a traditional glucose or a starchy car so now that you know you want to eat your fruit then you want to wait about 15 minutes and then you want to dive into your protein we can head on over to the gym and I’ll show you that trick I was talking about okay so we’re here in the gym and a lot of times after you finish a set you just get bored if you’re not doing drop sets or you’re not doing rest-pause sets you’re not doing any kind of superset where you’re moving back and forth really quick between exercises it gets really boring you finish your set then you sit around there twiddling your thumbs wondering what to do but I’ve got a solution for that and it actually works really well it’s been proven recently to be extremely effective in terms of introducing a little bit more strength to a muscle and actually activating new muscle fibers that might get you a little bit more hypertrophy but also stimulate a little bit more of a burst in metabolism after the fact so what you’re going to do for example is let’s say you were doing some bent over dumbbell rows you were doing single arm dumbbell rows and you were rowing for maybe 12 to 15 reps and your typical rest period with that going to be something around the way of Oh anywhere from thirty to sixty seconds depending on the intensity level well once you finish that set you’re going to stretch the antagonist muscle group and what that means is for instance if you worked your back you’re going to stretch your chest you always want to stretch the antagonist muscle group so another example would be if you are working your triceps you want to stretch your biceps if you were working your quadriceps you’d want to stretch your hamstrings and the reason behind that is because the antagonist muscle is known to relax when the regular muscle that you’re actually training is contracting so if you can activate those muscle fibers and allow that muscle to relax by stretching it that means that you need a tighter contraction with the muscle that you’re actually working on in other words the antagonist muscle group isn’t going to get in the way with its muscle tension so for example if I’m working my chest I’m going to want to stretch my back so that my back is not adding extra resistance to my chest it’s allowing the chest to go freely through the range of motion now you want to stretch it for about thirty to forty seconds so if you’re working in a heavy rep range where you’re going to have a minute and 30 rest maybe a rep range where you want to have that 90 second rest you’re only going to stretch for thirty to forty seconds of it and you need to make it a pretty intense stretch you need to really activate those muscle fibers but then you want to just relax let yourself recover for the next thirty to forty-five seconds and then go right into your next set so now the workouts done we’re going to head back home and I’m going to show you my post-workout meal that’s a little bit unconventional that’s going to help skyrocket you into some new fat loss all right I’m back from the gym now and I’m going to start mixing up my post-workout meal now ordinarily you’re probably going to have something like a shake and maybe some post-workout carbs you usually want to spike the insulin with some carbs and then help the protein shuttle into the muscle to recover but in this particular case I’m keeping the carbs out of the equation because I’m trying to burn a little bit more fat you
don’t absolutely positively have to have carbs post-workout you can go to a high protein high fat meal post-workout just make sure you don’t have any carbs in the equation at all because you don’t want to trigger that insulin response where the fat would go into storage too so in this case we’re using my favorite organic grass-fed ground beef and we’re also using some organic rock and you may be wondering why the heck I’m using grass-fed beef post-workout but let me explain because there’s good reason why grass-fed beef is rich in omega-3 fatty acids and omega-3s we hear about them all the time they’re not just good for heart health let’s talk about why they’re really good for what you’re interested in they’re going to help you burn fat you see right now we consume so much in the way of what are called omega-6 fats everything from canola oils and grains and everything like that they’re high in omega-6 fatty acids well our bodies need a natural balance of omega-6 to omega-3 but unfortunately we are so omega-6 dominant that the omega-3s practically barely exist within our bodies and those omega-3s reduce inflammation within our bodies and that reduction of inflammation means that we can recover faster and that the muscles can heal faster which allows the metabolism that boost faster now additionally reducing inflammation within the body by increasing the amount of omega-3s is going to also reduce cortisol levels and if we can reduce those cortisol levels then that means that we’re going to have less of that stubborn belly fat and we’re going to be able to come out of the gym and go right into that mode where we’re burning fat and building muscle a lot easier so I’m gonna do here is I’m going to make some burgers I’m going to make it with that grass-fed beef and I’m going to put a couple of things in there that are going to also help me burn a little bit more fat and reduce a little bit more inflammation alright so the first thing I’m going to do is I’m going to use some coconut oil in the pan the reason that I’m using coconut oil is like I’ve said in other videos it’s a medium chain triglyceride which means that the body doesn’t convert it to fat and uses it readily for energy so it’s a great way to kickstart your post-workout now the next thing I’m going to do is I’m going to take my grass-fed ground beef and this is pretty lean grass-fed ground beef this is actually 93 percent 7 percent so it’s 7 percent fat which is still relatively lean but that fat is what we want we want those omega-3s within the fats of the meat now I take a little bit of the Himalayan pink salt you don’t need much of that stuff and the reason I use that is because it’s a lower sodium content so you’re not going to get the inflammation that you would get from traditional sodium if you ever gone out for a salty meal and the next day you feel really puffy and you don’t have as much muscle definition and you don’t feel as lean that is likely why and then personally I’m going to use some turmeric just because I like the taste of it but it’s also the biggest anti-inflammatories that you can have so again in the spirit of reducing inflammation so that we can get more nutrients to the muscle and so that we can get speedier recovery I’m going to do as much as I can to make this an anti-inflammatory meal then I’m just going to mix up the meat just making a burger and just like you would make any other burger nothing fancy to it and why those bad boys are cooking I’m going to explain exactly why I put the broccoli in with my post-workout most people wouldn’t want to use broccoli because it’s a low glycemic car but it’s only like a 15 on a scale of 1 to 100 in terms of glycemic index so it’s not going to do much for you in the way of replacing glycogen but what it is going to do is it’s going to lower your estrogen count the reason that it gets rid of the excess estrogen within the body is because it’s got something called indole-3 carbinol or IC 3 which reduces estrogen levels within the body now the reason that you want to reduce your estrogen levels right after you get back from the gym is because your testosterone levels are high right now and you want to capitalize on that you want to take advantage of your testosterone levels being elevated giving your body the right nutrients when you can use them the way that you want it to to build and recover muscle and to help speed up your metabolism so I’m going to let these guys finish cooking up I’m going to eat them within 20 to 30 minutes after my workout just like you would any post-workout meal and then about two hours later I’m going to eat another meal that’s high fat low carb and then I’ll reintroduce my carp so basically allowing my body to get as much of that metabolic fat-burning as I can utilizing those omega-3s before I reintroduce carbohydrates as always guys keep it locked in on Six Pack Shortcuts and let’s rock and roll this 2016 the best health and the best fitness of your life
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Best Foods to Eat in the Gym: Maximize your Workout- Thomas DeLauer… All about what you can do before going to the gym, a while at the gym, and AFTER the gym.
This video was originally created for SixPackShortcuts but I wanted to be able to provide my channel viewers with the opportunity to see it as well! Please check out SixPackShortcuts for more of my videos on their channel. This video shows you the best foods to eat in the gym, or at least surrounding your gym time. For example, I will take you through the perfect pre workout meal to eat, as well as some tricks that you can implement when you’re IN the gym, and then of course, a quick recipe for when you get home from the gym as well! I’ll explain the benefits of fructose before a workout, but also explain the benefits of healthy Omega-3 fatty acids after your workout as well! As always, keep it locked in here on my channel and check out my additional videos on Sixpack Shortcuts as well!