Probabilidad de ser depredado según la talla y la densidad de

 Phase 1: (Weeks 1-2) 1x LISS per week  Phase 2: (Weeks 3-6) 2x LISS per week

 Phase 3: (Weeks 7-12) 2x LISS + 1 HIIT per week

 HIIT and LISS both have a place in your training plan.

 Adherence, time, and recovery all need to be considered when structuring your

cardiovascular strategy.

 Cardio not only has cardiovascular health benefits, but will help improve our ability to recover between sets and thus increase our work capacity.

 Creating a caloric deficit is what’s most important in getting leaner. Cardio is a tool to HELP accomplish this, and not a

necessity. Having said that, inclusion of cardio is suggested for reasons mentioned in this chapter.

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Supplementation

Note: These supplements are all optional

Arguably the most popular sports supplement on the market, and for good reason. Whey protein presents gym-goers with a highly bioavailable, complete protein source to help meet their daily protein needs. Naturally, since lifting routinely increases protein demands, whey protein

supplements can be the perfect way to get more protein in your diet.

Whey protein, the acclaimed gold standard of supplementation, is one of the best sources of all nine essential amino acids, and more importantly of L-leucine. Much of the research thus far has uncovered that a key substrate in the activation of mTOR is the amino acid L-leucine.

Moreover, studies corroborate that the

proportion of leucine in a given protein source has direct effect on the peak muscle protein synthetic rate attained in the postprandial state. So in short, whey protein is one of the highest quality protein sources you can take in.

 Promotes recovery and muscle growth  Attenuates soreness/reduces fatigue  Presents an easy option to hit your daily

protein requirements

Upset stomach and indigestion are the two most common issues with whey protein products. This might be alleviated by choosing a pure whey isolate product over a whey concentrate (which contains more lactose).

You may use it daily as needed to meet your protein requirements.

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Use as needed to meet your protein

requirements. However, DO NOT rely on whey protein as your sole source of protein; mix it up, use whole foods when possible.

A: No, whey protein is derived from cheese so it does contain dairy.

A: No, whey protein itself is not bad for the kidneys. This myth stems from the issue of renal impairment in individuals who have chronically superfluous amounts of protein intake in their diet. It has nothing to do with the source of the protein.

A: Yes, but this has little ramification in regards to how your body utilizes the protein since denatured protein is essentially “hydrolyzed” protein; you’re still ingesting all the amino acids that were originally there to begin with.

SUPPLEMENTATION

Before we dive into fat-burners/thermogenics, keep in mind that these supplements enhance fat-loss by increasing metabolic rate and/or adipose tissue oxidation (the use of fat as

energy). Therefore, taking these supplements will help you burn more energy and utilize substrates, specifically fat, more effectively.

As noted above fat burners/thermogenics work to increase your metabolism and enhance adipose tissue oxidation. These supplements do this by acting on specific receptors and chemicals in the body that regulate fat oxidation and increase metabolic rate. Certain ingredients, like caffeine, also provide stimulation to the central nervous system and give users a sense of greater energy throughout the day, which will help them be more active.

● Increase metabolism

● Enhance the use of fat tissue (and other substrate) as energy

● Increase energy and focus ● Lower rate of perceived exertion

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SUPPLEMENTATION

Side effects should be rather minimal if you use a safe, efficacious fat-burner/thermogenic. While it is impossible to list specific side effects without knowing the product you’re using, we can say that SimplyShredded’s VANQUISH ELITE was formulated to avoid side effects and maximize fat burning.

Most fat-burners/thermogenics are best taken before working out and possibly again at another time in the day. The best thing is to simply follow the instructions on the bottle/label.

Follow the dosing instructions on the label of the specific product you’re using.

A; No, it is important to know that no

supplements will “do the work for you” or make up for poor dietary habits and lack of exercise. A: Certainly not, but if you buy a properly- formulated product, it can certainly assist you throughout the fat-loss process.

Creatine monohydrate has stood the test of time when it comes to weight training and athletic performance. It’s one of the most efficient supplements to consider when looking at its cost-to-benefit ratio and safety/tolerability.

The energy currency of the cell is known as Adenosine Tri-Phosphate (ATP). Essentially, your muscles are constantly using up and restoring ATP levels in order to perform work (i.e. contract). One way to restore depleted ATP stores in muscle cells is through the phosphocreatine energy system.

This is achieved upon donation of a highly energetic phosphate from a phosphocreatine molecule to an ADP (adenosine di-phosphate) molecule, thus forming a new ATP molecule.

 Increases intracellular water levels in muscle cells, which in turn increases protein synthesis

 Bolsters ATP production, resulting in increased power/strength output

 Acts as a neuroprotective agent since

brain cells rely heavily on ATP for membrane integrity

 Bloating/cramping (even though

“bloating” in this sense is actually

conducive to creatine stimulating muscle growth)

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 Avoid use if you have renal issues or diabetes

 Preferably pre-workout but it’s not a major issue when creatine is ingested so long as it is kept consistent

 Most studies have concluded that once a

saturation point is achieved creatine can be dosed between 3-5 grams/day to sustain intracellular levels.

NOTE: Creatine may be “front-loaded” at a higher dose (generally 8-10g/day, split in two doses) to achieve quicker saturation of cells, but this isn’t required.

A: I have no clue where this common claim originated from but the answer is no, just no. A: No, not unless you’re taking exceptionally high amounts (and even then it’s unlikely). Creatine may be a risk for those with pre-existing renal impairment, but there is little evidence that nominal doses cause such issues.

SUPPLEMENTATION

A: Unbeknownst to you, it’s likely due to an increase in the amount of fluids you consume, not the creatine itself.

A: Contrary to popular belief, these purported “highly absorbable” forms of creatine are actually less bio-available than the tried-and-true

monohydrate form.

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Multi-vitamins are unique in the supplement industry in that they present consumers with a fail-safe to avoid vitamin and mineral

deficiencies.

The body requires that we ingest a certain

amount of micronutrients (i.e. vitamins, minerals, polyphenols, etc.) per day to function properly. Many processes that we carry out in everyday life are thanks to micronutrients. In a nutshell, multi- vitamins work by making sure your body has an adequate intake of important micronutrients, so you can perform better and live healthier.

 Prevent micronutrient deficiencies  Enhances well-being and cognition  Bolsters the immune system

 May cause dehydration if you do not drink adequate fluid throughout the day

It is usually advised to take your multi-vitamin with the first meal of the day

SUPPLEMENTATION

Follow the label’s directions for your specific multi-vitamin; 1 serving per day is all that should be needed.

A: Frankly, yes. Multi-vitamins contain a whole spectrum of micronutrients that may be absent from your diet, even if you do eat a lot of nutrient- dense foods (like fruits and vegetables).

A: More often than not, multi-vitamins contain fat-soluble micronutrients which should be taken with food to ensure proper absorption.

12 WEEK SHRED