A few years ago, you’d find people online debating whether creatine “worked.”

There’s no real doubt about that anymore.

Creatine has been shown in study after study to improve strength, power, speed, recovery— pretty much everything that makes a workout better, especially if you are doing one of our programs like Clean Bulk, Ripped In 90 Days, or Toned In 90 Days. 

These days, instead of asking “does it work,” the question has shifted to “Is there a best time and way to take creatine?” It’s a topic that is almost as heavily debated as “Are BCAAs a waste of money” — which you can read more about HERE.

For this article, we are going to clear up any confusion you have about creatine.

Creatine: Before or After a Workout? 

The funny thing about creatine is that there really isn’t a “best” time to take it in regard to your workout. As long as you take between 2-5 grams daily, even on non-training days, when you consume it isn’t as important.

That is because its effects are systemic, meaning that you need to have it build up in your system to work, over a period of days or weeks.

This sounds great, but the only problem with taking a supplement daily is that it can be easy to forget, especially on rest days.

That’s why we recommend taking creatine post-workout on training days: it’s easier to remember. And it’s why we put a precise amount of three different types of creatine in our Sculptnation Post-Workout. There is no guesswork! You get both a clinically studied dose of creatine AND other nutrients your body needs to properly recover after crushing a tough workout all in one scoop.

But if you’re in the “I’ll drink it whenever” camp or would rather slam a protein shake after your workout, we’ve got you covered there, too.

Sculpt Nation Creatine is designed to be a single-dose of the most research-backed form of creatine, which is creatine monohydrate. Each scoop has 5g, which is all anyone needs.

Should I load with creatine?

Some people recommend starting off by taking creatine with what is known as a “creatine loading protocol,” which is typically 4-5 doses a day for five days.

Is it effective? Sure, but unless you’re desperately seeking muscle size, most people should skip it.

Here’s why: Some people experience temporary side effects from creatine loading, like bloating or an upset stomach — and these pretty much always happen during loading protocols.

The answer: Keep it simple!! Just take 3-5 g every single day, and you’ll load your muscles just as well without any of the side effects some experience with “creatine loading.”

Not to mention, supplements only play a small part in reaching your muscle-building goals. You should first and foremost make sure your nutrition is on point. You can find out how much and what you need to eat to reach your goals in the V Shred App for IOS or Android. Make sure you get that squared away before you consider supplementing.

If Creatine Is Necessary For Your Goals? 

If you are looking at all this advice and just saying, “just tell me what to do, please,” that’s why we have the V Shred personal trainer and nutritionist team. 

Maybe you are a female mainly looking to lose body fat and not sure if creatine is needed? Or are an Ectomorph body type and unsure if you need more creatine to help reach your muscle-building goals?

Not only does our expert team make personalized diet and workout plans for thousands of people every day, but they can also help you pick the best supplements for your body type and goals.

You can get your personalized meal plan here or email coaching@vshred.com to learn more. 

The post When Should I Take Creatine? appeared first on V Shred.

Right off the bat, let’s be clear that fat burners are not magic. You can’t simply pop a pill and watch excess fat magically melt away.

If losing weight was as easy as taking a pill or powder, one in three Americans wouldn’t be obese, and the obesity rate wouldn’t be continuing to rise as it currently is steadily.

To lose weight and keep it off, you need to start by integrating activity and exercise in your life. A  weight-loss targeted programs like Fat Loss Extreme Men or Women can get you there. 

Step two is to gear your nutrition toward your goal. You can do all of that by calculating your personalized macro/calorie needs within the V Shred App for IOS or Android. Or if that feels beyond your ability  — which is understandable — one of our on-staff nutritionists can help you do it.

But once you have those two factors in place, a quality fat-burner can help provide that little extra “something” that can help you get where you want to go a little faster, and feeling a little less depleted along the way.

How To Make Your Fat Burner Work Better

Like most supplements, there is an OK, better, and best time to take a fat-burner. Here are the biggest priorities to keep in mind:

Consistency: A lot of people buy a fat burner and then just take it every once in a while or when they remember. That’s not how fat burners (or most supplements) work. You’ve got to take them regularly and strategically to see the benefits.

Time Of Day: A tried-and-true approach, backed by V Shred co-founder Vince Sant, is to take it as soon as you wake up each morning — about 30-40 minutes before eating breakfast.

Here’s why: Your metabolic rate is slowest in the morning, and the active ingredients can help kick it back into gear and manage your appetite throughout the day.

Now, some people find that taking it on an empty stomach doesn’t sit quite right. If this sounds like you, wait and have it with your first meal of the day instead.

You can also take a fat-burner like Burn Evolved 30 minutes before your workout to give yourself a little extra push. It’s just got 100 mg of caffeine, which is less than most pre-workout supplements.

The only recommendation: don’t take it too close to bedtime, or the caffeine could interfere with your sleep. That’s why we created BURN PM, a nighttime thermogenic that is free of stimulants and can actually help you sleep better. The two work well enough together that we offer both  (plus Turmeric Black) in our Fat Loss Stack.

Ease Your Way In: No matter when you take BURN EVOLVED, if you’re just starting out, ease your way into the full two-pill dose. Maybe start with half and see how you feel until your body adapts to the caffeine and other ingredients. Or you can take one pill in the morning, and another with lunch.

Need Help Dialing In Your Diet, Exercise, and Supplement Regime? 

Don’t forget: Even the best a fat burner works way better when it’s part of a well-designed fat-loss nutrition plan.

If you need some expert help, we have a team of qualified nutrition experts who create custom meal plans for thousands of people every day.

Our most dramatic transformations almost always come from these plans. So if you’re curious, you can get your personalized weight-loss diet plan here or by emailing us at coaching@vshred.com.

The post When Should I Take A Fat Burner? appeared first on V Shred.

What Are Amino Acids And BCAAs?

Amino acids are components of proteins in the human body — and in the protein that we eat. There are 20 different amino acids, and 9 are considered “essential,” — which just means your body can’t make them, so they must be obtained through your diet and/or supplements.

Of those nine, three are branched-chain amino acids (BCAAs); leucine, isoleucine, and valine. “Branched” just refers to their chemical structure.

Don’t worry; you don’t need to memorize any of this. The big takeaway that these three essential BCAAs have been shown to turn on a process called “muscle protein synthesis” — which is how your body repairs and builds muscle tissue. For this reason, they’re popular among athletes — and pretty much everyone else looking to get leaner, more muscular, and recover from tough workouts.

When To Take BCAAs

Because BCAAs are  very low-calorie–like almost zero–and don’t contain any stimulants, there’s really no wrong way to take them. However, if you are just a little strategic, they can be one more valuable tool to help you feel just a little better, especially when calories are low.

When Cutting Calories Or Fasting: If your calories are low, incorporate any type of fasting, or just enjoy doing your cardio on an empty stomach, drinking some before and/or during your workouts is a great way to keep your muscles fueled and lower the risk of your body using its own muscle tissue as fuel.

Take them alone, mix them with a pre-workout, or if you’re working out at night, you could even take them instead of a pre-workout.

Before a workout to combat muscle soreness: If you’re sitting around sore from yesterday’s workout, BCAAs probably aren’t going to do much. It’s important to take them before your workout for this benefit. But research has shown that taking a dose prior to lifting can decrease what is known as “delayed onset muscle soreness,” or that aching muscle pain that sometimes lingers for a day or two after lifting.

Between Meals: Taking BCAAs in between meals, or when you have to skip a meal, can  act as a “bridge” between your higher-protein meals, keeping that muscle protein synthesis going even when you haven’t eaten in a few hours.

When Plain Water Isn’t Cutting It: If you find it difficult to hit your daily water intake goal, adding some BCAAs to your water jug is a great way to encourage you to drink up!

If You Have A Sweet Tooth: Because our BCAAS are so delicious, they are a great way to curb your occasional sweet tooth! And if BCAAS aren’t cutting it, you could try having some of our Apple Cider Vinegar Gummies! They taste like candy and can also help control occasional hunger cravings, give you quick “pick-me-up energy,” and provide digestion and metabolism support.

Need Additional Supplement, Diet, or Exercise Support? 

If you are struggling to engineer your nutrition around your goals, that’s where our team of coaches and nutritionists from V Shred Custom Coaching can help.

Our coaches have made over 1 million meal plans so far, and help thousands of people every day to get fitter than ever and feel great doing it. You can get your custom meal plan here or email coaching@vshred.com, and we’ll set you up with the perfect coach for you.

The post When Should I Take BCAAs? appeared first on V Shred.

Renae – V Shred Member

Renae is a wife and full-time mom of four with a very demanding career. She could have easily used “busy” as an excuse to keep scrolling when she saw a V Shred advertisement pop up on her social media, but something about our unique approach to “dieting” caught her eye.

“I was interested in the fact that I could still eat carbs and do the carb cycling, and that was really an important part to me,” remembers Renae. 

After reading, Renae says she felt encouraged that there might actually be a program out there that she could stick to! So she instantly purchased the V Shred exercise and diet program that our fitness quiz said was best for her goals and body type.

Then she did something VITAL to her overall success in the program. It’s one of our biggest fit tips and something most people skip and later regret not doing!

Nope, she didn’t rush to buy supplements or feel pressured to join a fancy gym. Our programs don’t require either of those things!

The first thing Renae did to set herself up for success didn’t cost a single penny!! 

She set out to discover her unique why.

“When I started the program, I was kinda like, what am I really working towards. A couple weeks in, I decided I want to feel good wearing a bathing suit,” says Renae.

We teach our clients how to “find your why” because it’s vital to successfully reach your short and long-term health and fitness goals. 

Renae was off to a good start with discovering hers but needed to dig a little bit deeper than wanting to confidently wear a swimsuit. 

“I was in a size 8 or 10, and they were tight on me.  I didn’t feel good about them. I’d look down and see rolls of whatever and was like, I don’t like the way I look. I just wanted to feel like I looked good again.”

That still wasn’t specific enough. Renae knew there was more, and after further soul searching — it finally clicked!

Renae realized it had been a long time since she saw a picture of herself and had something positive to say! Right then and there, she knew her why and the goal she needed to set to keep herself motivated. 

“I booked a vacation, and I called the resort ahead of time and I booked a professional photographer to take pictures while I was there.”

She also kept her bikini on display as a constant visual reminder of her why and the time-stamped goal only a few months away! 

“I hung my bathing suit on the mirror, and every morning I’d get up and do my workouts,” says Renae. 

Renee established her clear why, set a big goal, and visualized her goal self early in the program. Important psychological steps that helped Renae lose 22 pounds after just one round of Toned In 90 Days!

That is an impressive amount of weight to lose in only 3 months, but seeing a lower number on the scale isn’t what wowed Renae the most. What she really noticed was the calorie-burning lean muscle she gained!

“I think that was the big difference for me. By putting on that muscle, all the fat just started melting off,” says Renae. 

Lean muscle changed the shape of her body so much that there were times Renae says she didn’t even recognize herself! 

“There was a time in the gym I was walking by a mirror and looked over, and I thought, oh who is that and I went oh my goodness that’s me. When you start to make a lot of changes, your mind doesn’t quite catch up sometimes to how fast your body changes on this program.”

Renae went on her goal vacation and, at 43 years young, confidently rocked that bikini photoshoot. 

The pictures speak for themselves…. Renae looks INCREDIBLE!!

But what does Renae think? Was she able to reach her ultimate goal of looking at pictures of herself and liking what she sees?

“When I got these pictures back, I was floored that I liked pictures of me, and I was floored about the way I knew I felt inside when I was doing those,” smiles Renae.

Renae even printed her favorite photos and put them on display! So now, instead of a bikini hanging on her mirror, she has pictures of herself wearing it that serve as motivation moving forward.

“I never want to go back to how I felt before V Shred. I want to feel like this as far forward as I can feel this way,” says Renae. 

Aside from changing the shape of her body and reaching her confidence goals, Renae says something else really cool happened while doing Toned In 90 Days. 

Despite the addition of daily exercise, meal prep, and everything else that comes with living a healthy lifestyle —  her busy days ended up feeling much less demanding!! 

“I felt good and wasn’t tired. I just feel healthier now. It’s just a complete difference from what I felt before. I was in a better mood and I even felt like I had more time because I was getting things done faster.”

Like all of our clients that have success with our programs, Renae says now that she knows what it feels like to be healthy, happy, and confident — she will never go back to her old ways! 

“I never want to go back to how I felt before V Shred. I want to feel like this as far forward as I can feel this way.”

Thank you, Renae, for trusting us to help you reach 

such a big goal and for sharing your story!

You are such an inspiration!!

If you are reading right now and are … 

• Uncertain if you have the time to get started?! 
• Not sure if you are capable of seeing results like Renae achieved?! 
• Don’t know how to discover your why?!
• Are scared to set big goals out of fear of failure?! 

Renae has two main pieces of advice for you! 

First, she wants people to know that V shred is not too good to be true or like many quick fix programs out there. She says she is proof that our programs work as long as YOU do! 

“I hope other people can see that it works and have the courage to do it because it’s life-changing. They just need to take the first step, and as soon as they see results, they are never gonna want to quit.” 

Her second piece of advice is probably geared a little more toward the ladies, and that is — don’t be intimidated or hesitant to pick up the weights!!!

“As a woman, ya know, I think a lot of girls shy away from it but don’t be afraid to get in there and really lift some weight.” 

And if you want to get started on YOUR journey to being our next V Shred testimony, it’s best to get started where all of our most successful clients do — by taking our BODY TYPE QUIZ! 

It’s free for everyone (even if you aren’t a V Shred member) ..  only 6 questions .. tells you your body type in seconds  … and then gives you the best ways you should exercise and eat based on your genetics!

We can’t wait to help you step into your own unique greatness through living a healthy and fit lifestyle! 

Renae’s Case Study is the story of Renae’s unique experience with V Shred and her weight loss and fitness journey.  Her results are uniquely her and this Case Study is a detailed presentation of Renae’s decision making and use of V Shred products and programs. There is no assurance that your personal experience will be similar to hers.

The post V Shred Review: Busy mom of four loses 22 pounds in 90 Days appeared first on V Shred.

The post Lisa’s V Shred Review: “I’m a busy mom of three and I used V Shred to lose over 75 pounds!” appeared first on V Shred.

Considering water makes up about 60-percent of your body weight….THIS IS VERY DISTURBING!!

Your body needs water for literally every function it performs.

Drinking enough H2O is also KEY in reaching your weight loss goals!! 

We will tell you why a little later in this article.

First .. let’s get you hydrated!!

Here are 10 SNEAKY WAYS TO DRINK MORE WATER! 

Tip #1 – Start Your Day With 8oz
Many people swear that doing this helps them with a host of things, mainly digestion, especially if it’s lukewarm with some lemon.

 Does it work? Who knows! But it can’t hurt! It will ensure that right off the bat, you start your day hydrated!

Tip #2 – Keep A Refillable Bottle With You All Day

If you don’t have water accessible all day, it’s pretty much guaranteed you won’t drink enough. If you have your cup, bottle, jug, hydro-flask, (whatever you choose), glued to you wherever you go, you will be more likely to drink a steady amount of water all day long.

We suggest going with the largest bottle you feel comfortable carrying around, especially if you are always on-the-go and do not have access to refill continually.

Tip #3 – Track Your Intake
There are apps you can use for this. But an effortless way to keep track is to refill a liter bottle and keep up with how many times you have filled it until you reach your water goal!

Tip #4 – Have Water Deadlines
If you work a job where it’s hard to drink water all day long or find yourself forgetting, try adding deadlines to your water drinking.

Aim to drink a certain amount by 10am, midday, 2pm, 5pm, etc. You can even set an alarm on your phone as a reminder!

Tip #5 – Enhance The Flavor
Water can be super boring, especially if you are new to drinking so much.

Skip the chemical-filled flavor enhancers and try slicing fresh cucumbers, ginger, limes, lemons, or fresh strawberries and toss ’em into your water. If you like your water really cold, you can freeze fruit and use it in place of ice cubes.

If you want to factor it into your macros, you can also use a tiny amount of your favorite 100% fruit juice and dilute it with water. 

Tip #6 – Drink Through A Straw
We drink faster when we drink through a straw.

This trick also works if you drink out of something with a larger opening.

Tip #7 – Drink Up Before/After Each Meal, Pre-Workout, Post-Workout
One 2015 study found that participants who “preloaded” meals with a pint of water lost on average, 10 more pounds than participants who did not drink before eating. This could be because your body’s hunger cues are often misinterpreted as thirst cues.

Drinking an 8-ounce glass of water before a meal may help aid digestion, while drinking water an hour after you consume your meal may help the body absorb the micronutrients.

Tip #8 – Get Creative
A pretty cool study came out where researchers observed 300 study participants as they consumed water. They asked them to come up with unconventional ways to consume water. The participants did everything from drinking out of a martini glass to drinking it from a spoon. 

The result? They enjoyed drinking water more than participants who drank it the “normal” way. 

Tip #9 – Eat water-rich foods.
Of course, there are no “free-foods,” so you will have to factor these into your daily macros.

But try to add water-rich fruits and vegetables every day.

Here are a few foods with the most water:

• Spinach
• Celery
• Green Peppers
• Iceberg Lettuce
• Cucumbers
• Radishes
• Tomatoes
• Cauliflower
• Broccoli
• Baby Carrots
• Watermelon
• Pineapple
• Strawberries
• Raspberries
• Cantaloupe
• Oranges
• Grapefruit

You could also just drink your veggies using Sculpt Nation GREENS. Add a scoop to a big glass of water, and you’ve got your nutrients and another 8oz’s of water down the hatch!

Sculpt Nation GREENS are available un-flavored, but we also have Peach and Strawberry.

I promise you will love them! Click here to check them out! 

Tip #10 – Eat Spicy Foods
This really doesn’t really need an explanation. Eat spicy .. you will want to reach for water.

Drinking enough water is essential in reaching your fitness goals.

Endless studies have shown that when water intake goes up .. pounds go down!

• Water helps boost your metabolism.
• Water cleanses your body of waste.
• Water acts as an appetite suppressant.
• Drinking more water helps your body from retaining water.

Aesthetics aside, your body depends on water to SURVIVE!

Every cell, tissue, and organ in your body needs water to work correctly.

We already know your next question…
HOW MUCH WATER SHOULD I DRINK EACH DAY?

Simple question .. but there isn’t a simple answer. 

Some docs say 8 glasses .. then we see fitness experts walking around with their gallon jug.

Many things come into play because there is a laundry list of factors that can offset the water you are consuming. 

• The climate where you live.
• How active you are.
• How much caffeine you consume.
• How much alcohol you drink.
• How much sodium you consume.
• How much you sweat.
• ++More 

The National Academies of Sciences, Engineering, and Medicine gives the following suggestion for minimum daily fluid intake.

Keep in mind that they also factored in ALL liquids and liquids from foods into this equation. 

Activity level and climate were not considered. 

• About 3.7 liters of fluids for men
• About 2.7 liters of fluids a day for women

To keep it simple…

Ladies… try to fill up a liter water bottle at least 2-3 times.

Guys.. try to fill one up 3-4 times a day.

Don’t forget to use common sense! If you are thirsty .. DRINK MORE! Being thirsty is the first sign of dehydration!

Even mild dehydration can drain your energy and make you tired… which means you will be more likely to skip your workouts. 

Speaking of workouts and nutrition … are you certain that your sweat sessions and healthy meals are giving you THE BEST and FASTEST results?!

If you aren’t eating and training for YOUR BODY TYPE.. the answer is probably… NO!

Take a couple of minutes and check out this FREE BODY TYPE QUIZ!

In only 5 questions, it will tell you what your body type is and instantly give you some tools to get started toward training and eating for your genetics! 

One thing we all have in common is that we all have to drink enough H20! 

If you have any tips that you use to down your daily water .. drop us a comment below!

We’d love to hear from you! 

The post SNEAKY WAYS TO DRINK MORE WATER appeared first on V Shred.

There is nothing more frustrating than putting in the work and not seeing results!!

If you are pushing hard in the gym and eating the right diet based on your muscle-building goals, it is time to look at your supplement stack!

Supplements are just that .. they SUPPLEMENT.

They are not magic.

They can’t do the hard work for you.

BUT… the right supplement stack… can make building muscle much faster!!!

If you want your lifts to be more effective and see the best results possible, supplements can no doubt help!

It can be confusing! There are SO MANY products on the market! The truth is .. most are a total waste of money… but not all are hype!

There are 4 Science-Backed Supplements we stand behind for muscle growth!!

• Protein
• Creatine
• Beta-Alanine
• Natural Hormone Boosters (Specifically those to optimize Testosterone)

The quality of these products, full ingredient profile, dosage, and even the ideal time you consume them, are all very important! 

We put together a video that explains what science says about each of these supplements and how you should incorporate them into your plan.

We can’t stress enough…

 There are no short-cuts to building muscle or losing fat.

There is not a pill or powder that will create massive muscle gains if you aren’t putting in the work, and your nutrition isn’t on point.

The equation will always be…

Diet + Training + Supplements = THE BEST RESULTS

We have tons of programs you can check out HERE.

Before you pick a plan….. 

You need to understand how your genetics can impact your progress! Your body type may be the biggest reason you are a “hard-gainer” and not seeing results!

It is crucial that you are eating and training for YOUR INDIVIDUAL BODY TYPE! 

We have a FREE QUIZ that you can take that will break all of this down for you!

If you combine a body type-specific plan, with the 4 supplements we map out in THE VIDEO ABOVE, we have no doubt that you will be on your way to quality gains … in no time!

The post Maximize Muscle Growth: 4 Science-Backed Supplements appeared first on V Shred.

In today’s article, we want to discuss an Asian cooking spice that’s been gaining a ton of attention lately. 

Recently, we’ve seen TURMERIC advertised in bold letters on the labels of tons of things at the store. Anything from salad dressings, to cold-pressed juices, lattes, snacks like crackers or chips, and even in ointments and cosmetics! 

Vince put together a short video above going into detail about this!

So what’s the reason?

Companies are trying to figure out ways to add this ancient spice to their products because there are very few foods that have left researchers more intrigued.

Scientists have been studying Turmeric for decades, with thousands of clinical trials already complete.

The conclusions have left researchers in such “awe” that they have deemed Turmeric super spice with an extensive list of potential health benefits –  including several ways it may positively impact your weight.

But if you are buying products like teas and crackers hoping to achieve turmeric’s potent benefits .. you may be wasting your money!

It’s not because Turmeric is overly hyped. Turmeric is, no doubt, a superfood. 

There is mounting evidence that an active compound in this common spice (called curcumin) could potentially be able to do a host of things .. 

• Boost mood and brain-power
• Support joint health
• Better recovery from training
• Delay signs of aging
• Rid the body of free radicals
• Help with certain digestive issues
• Fight excess inflammation

And the most recent discovery is that it even holds great potential in helping people lose weight!

We are going to tell you more about how researchers have found it could help with your weight-loss goals here in just a second.   

But before you hop on the turmeric trend …
You need to understand that this spice is a little complicated. 

You see, even if you doused every meal with turmeric, it probably wouldn’t be enough to tap into any of its potential benefits.

Also, as great as turmeric is, your body doesn’t absorb it very well.

If you aren’t absorbing it, then it can’t do all these great things researchers claim it may be able to do. 

We are going to go over the best way to go about adding turmeric to your diet so that it is absorbed and is effective.

We are also going to give you 3 reasons that scientists believe consistent use of this ancient herb (as part of a healthy diet and exercise program) – could help you achieve better body composition without having to do any additional dieting or exercise. 

WHAT IS TURMERIC

Before we get into those details, allow us to provide you a quick run-down of what this spice is and why scientists have become so interested in studying it.

Turmeric is the bright yellow spice that you see in tons of Asian cuisines. It is native to southwest Asia and a “cousin” to ginger. 

It’s been used in India for over 4-thousand years not only to flavor food .. but by ancient medicine men who were apparently on to something! 

These western medicine doctors have long believed that turmeric has a host of medicinal properties, from helping people with stomach issues and a sluggish metabolism, to too much inflammation. 

These are all things that could not only be bad for your overall health .. but could also impact your waistline. 

The spice’s potential to be a powerful antioxidant and anti-inflammatory agent isn’t really in the turmeric itself.

It’s powers are found in an active ingredient within turmeric, called curcumin. 

A little further down in this article, we will tell you the exact way to ensure you are getting enough of this active compound.

First, let’s discuss turmeric’s potential benefits.

BENEFIT #1: Decreased Inflammation and “DOMS”

The first way that curcumin – the active ingredient in Turmeric –  may help you reach your weight-loss goals is a discovery that scientists have made over and over.

It is by far the aspect that gets the most attention.

Curcumin could help reduce inflammation in the body. This includes inflammation found in fat cells, which scientists have discovered could be the root cause of your weight issues or your inability to lose weight … no matter how hard you diet and exercise.

Not only does being overweight in and of itself cause excess inflammation, but it is much easier for the body to focus on losing fat and building muscle when it doesn’t have to constantly fight excess inflammation.

Here is a good example …

Have you ever killed a gym session but then been way too sore to hit the gym again, even days later?

This type of pain is called .. Delayed Onset Muscle Soreness (DOMS), and it’s there because of muscle damage and inflammation. 

Some inflammation isn’t a bad thing. When you are training hard, your muscles need some damage (or inflammation)  to grow.  It’s when that inflammation lingers or is throughout your body in excess, that it can create trouble.

Researchers have found curcumin could help calm down excess inflammation, which could significantly decrease muscle soreness and get you back in the gym .. quicker! 

In one double-blind study, researchers gave some test subjects either a placebo, or a curcumin supplement. They found that those that took the curcumin supplement had moderate to large reductions in pain 24 to 48 hours after lifting, as well as faster muscle recovery, compared to those that did not. 

This is exactly what you want .. you never want to be too sore to not be able to train again, or not give that next session your all!

While some muscle damage is necessary to grow muscle, you do want to recover from that damage as fast as possible.  

The inflammation benefits (and how they may impact your weight) – don’t stop there.

Remember that we mentioned earlier that curcumin may also have brain and mood boosting capabilities? These are both things that could impact your motivation to train and stick to your diet. 

In one randomized, double-blind, placebo-controlled trial, researchers gave test subjects with a background of mood swings, either curcumin or placebo capsules, twice a day for 8 weeks.

In the first four weeks, they didn’t find much of a difference between groups. But from week four until week eight, the curcumin group had significantly more significant mood improvements, compared to the placebo group.

Researchers concluded that the reason probably has to do with inflammation. People with mood swings often have more inflammation, and oxidative stress, which they say can impact all your major organs, including the brain! 

Crazy, right?

They also believe that inflammation may be associated with lower levels of serotonin and dopamine, which are your mood, or “happy” hormones! 

So by lowering oxidative stress and inflammation, with an anti-inflammatory compound like curcumin, your brain transmitters are more protected, which researchers believe may lead to possible improvements in mood! 

It may not seem like these things could help you shed fat, but they both impact how motivated you are to hit the gym and stick to your diet. Since consistency is KEY to seeing results, those things are pretty important! 

Once you get inflammation under control, you very well may see tons of “health mysteries” (as well as excess fat) start to suddenly diminish! All because you finally have all that excess inflammation in your body in check. 

Before we move on to the next way Turmeric can help you reach your weight loss goals, we do want to point out one thing you may have missed in  that study we just mentioned. 

Weeks 1- 4, the test subjects didn’t notice any changes. It wasn’t until after CONSISTENT use that they experienced the potential benefits of curcumin. 

We will go over consistency a little more here in a second because it’s really important when supplementing with this spice.

BENEFIT #2: Healthy Blood Sugar Levels & Improved Insulin Response 

Another way researchers have found turmeric could help aid in weight loss is that it may be able to assist in maintaining healthy blood sugar levels and help support a healthy insulin response.

Both of these things are important because they play a significant role in how much fat your body stores. 

If you have a suboptimal insulin response, which is essentially the way your body uses carbohydrates, protein, and fats — you could end up storing these nutrients in all your trouble spots instead of using them for energy.  

Studies suggest that curcumin may play a role in improving blood sugar metabolism, which could reduce this from happening.

One study followed 240 adults and found that taking a curcumin supplement over 9 months supported healthy beta cells. These are cells that make insulin, the hormone that controls the level of sugar in your blood. As we just touched on .. you want steady levels of blood sugar. 

In another 6-month randomized, double-blind placebo-controlled clinical trial, the same type of patients were studied. They were given either a placebo or a curcumin supplement. Researchers found those that used curcumin improved their overall metabolic profiles — so they lost more fat (belly fat in particular.)

Before we tell you the right way to take this superfood, we’ve got one more way curcumin could help enhance your fat-loss efforts.

This last discovery may be the most significant reason a supplement full of curcumin should be something you take every single day.

BENEFIT #3: Increase GOOD Fat Cells

Curcumin has shown promise in its ability to help increase the number of GOOD fat cells your body has.

Yes, there is such a thing as GOOD FAT cells. They are called BROWN fat, or BAT. Scientists have discovered that brown fat cells don’t store fat. They actually do the opposite. 

Brown fat cells are like an internal thermostat and create fat-burning heat in your body .. so they actually BURN fat. 

Now, your body also has white fat cells. These are the cells where all those extra calories go and hang on, hoping you will use them for energy later.

You WANT brown fat and you DON’T want white fat. 

So, what does this have to do with turmeric?

There is science that demonstrates the active ingredient in turmeric (curcumin) has the potential to turn those unhealthy white fat cells into fat-burning, thermogenic, brown fat cells! 

A study published in Biochemical and Biophysical Research Communications found that curcumin promoted the browning of white fat. This led test subjects to a decrease in body weight and fat mass, without changing anything about food intake. 

Harvard researchers discovered that this happens because of the beneficial chemicals that are produced in curcumin .. called phytochemicals.

They believe these phytochemicals can assist your body in releasing a fat-burning hormone called Irisin, which is the same hormone that we produce when we exercise. 

This means there is a way we can possibly release this fat-burning hormone (irisin) – without exercising! And that is by consistently supplementing with curcumin. 

We definitely see a lot of promise in curcumins’ role in not only helping us create more healthy brown fat but keeping that nasty fat-storing white fat from forming, to begin with. 

HOW TO EFFECTIVELY CONSUME TURMERIC

Before you reach into your spice cabinet or stock up on turmeric tea, there is something important you need to know.

When you see turmeric powder in the spice aisle of your grocery store, that is simply a ground-up version of turmeric, which contains curcuminoids.

But here is the deal.

There are 3 main curcuminoids in turmeric. The one we keep telling you about, curcumin, is only one of them. 

Curcumin is what you are looking for. That is the active curcuminoid that scientists attribute to helping manage inflammation responses, maintain healthy blood sugar, decrease fat storage, and assist in activating your body’s thermogenic brown fat. 

When you sprinkle turmeric spice on your food, experts believe only about 3% of it is actually curcumin. This means you aren’t getting very much.

Also, curcumin by itself metabolizes in the body quickly. When you take it as it is (in pure turmeric form), it doesn’t stay in the body very long. This means it doesn’t have enough time to get to work. 

To get enough curcumin into your system to actually be effective, you would need to consume multiple teaspoons of turmeric throughout the day, every single day. 

As great as Asian cuisine is, this would get old, fast! There is no way you would keep up with using that much of the spice, every single day!

And again, remember that consistency is crucial when supplementing with this spice.

You can’t just take it hit or miss and expect to notice a difference. 

But that isn’t the only issue. The bioavailability (or absorption) of curcumin is extremely low if you take it by itself. This means consuming it alone, even in high amounts, also isn’t going to do you much good, 

This can be easily resolved if you combine turmeric with another natural ingredient that increases its bioavailability.

You will want to consume black pepper at the exact same time as turmeric. Specifically, an extract obtained from black pepper fruits – called BioPerine.

This patented form of black pepper has shown to increase the absorption of curcumin by as much as 2000-percent!

So .. if the spice itself isn’t going to cut it .. how in the world do you consume it?! 

Up until very recently, you really only had one option if you wanted to reap the benefits of this ancient superfood

You would need to eat numerous tablespoons, at least 4 or 5 times a day, with equal amounts of black pepper .. and then hope you were getting enough and actually absorbing it.

Now .. it’s much easier. 

There are bioavailable curcumin supplements on the market that will provide you with pure turmeric that has lots of curcumin, as well as appropriate doses of black pepper, so it can be absorbed. 

But you should use caution when selecting a turmeric supplement. 

Because this super-food has become so high demand, many of the turmeric supplements you see out there aren’t great quality.

There are a lot of companies that are trying to make money off the spice’s popularity, so they find the lowest quality form out there to keep manufacturing prices down.

Just like sprinkling a little on your food .. this would be a total waste of money.

If you are interested in a formula that contains only the highest-quality turmeric and optimal dosages Bioperine black pepper extract, check out THIS ONE. 

Still Not Sold?
Do you .. WANT TO KNOW MORE?!

Hopefully, this article helped you better understand that the hype around turmeric is real. 

Researchers have no doubt shown we have every reason to be totally obsessed with this spice. 

If you have tried a Turmeric supplement in the past but didn’t see or feel the benefits everyone raves about, you may have been using a low quality version, or one that didn’t contain BioPerine. If you are interested in taking a Turmeric supplement that contains only the highest-quality turmeric and optimal dosages Bioperine black pepper extract, check out Sculpt Nation’s TURMERIC BLACK. 

SOURCES

https://www.ncbi.nlm.nih.gov/books/NBK92752/
https://bjsm.bmj.com/content/44/8/588.full
https://www.sciencedaily.com/releases/2013/04/130402163250.htm
https://pubmed.ncbi.nlm.nih.gov/25795285/
https://pubmed.ncbi.nlm.nih.gov/25046624/
https://www.sciencedirect.com/topics/medicine-and-dentistry/insulin-response
https://pubmed.ncbi.nlm.nih.gov/22773702/
https://pubmed.ncbi.nlm.nih.gov/24445038/
https://www.sciencedirect.com/science/article/abs/pii/S0006291X15305350
https://www.health.harvard.edu/staying-healthy/major-fat-burning-discovery
https://now.tufts.edu/news-releases/turmeric-extract-suppresses-fat-tissue-growth https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5137861/ https://directorsblog.nih.gov/2013/03/26/brown-fat-white-fat-good-fat-bad-fat/
https://pubmed.ncbi.nlm.nih.gov/27355903/
https://dmsjournal.biomedcentral.com/articles/10.1186/s13098-019-0437-7
https://www.webmd.com/diet/ss/slideshow-turmeric
http://www.jofamericanscience.org/journals/am-sci/am0903/064_16586am0903_397_405.pdf

The post 3 Reasons To Start Taking Turmeric Everyday  appeared first on V Shred.

We are about to say something that may shock you.

It kinda goes against everything your parents probably told you growing up.

It is the opposite of what the food pyramid says.

It may even be  something different than what your diet coach or personal trainer has told you.

And that is .. You don’t have to EAT multiple servings of fruits and vegetables a day. 

What you need are the vitamins, nutrients, and antioxidants these foods provide. 

But that doesn’t mean you have to force yourself to eat vegetables you hate with every meal, set aside a chunk of your daily carb allowance for multiple cups of fruit, or spend a fortune on a wide variety of organic produce.

We are NOT saying stop eating fruits and vegetables. You should prioritize whole foods and include them in your diet.

Think you are getting in enough? 

Think again.

When we saw the data of just how bad Americans are at eating enough produce .. we were blown away.

Most of us don’t even come close! Even those of us who eat a “clean” diet with our plates piled full of produce. 

We are going to give you those numbers in a second and explain how being undernourished can lead to a host of issues.

Believe it or not, not getting enough micronutrients could even be the main reason you aren’t seeing progress with your diet and training. 

If you struggle to eat enough of these foods, we also have a solution to tell you about. 

There is a beverage we have added to our daily routine and put in all of our client plans.

Vince put together a video above going over what makes this beverage more than a nutritional gap filler. He also talks about some other interesting ways it may help you reach your aesthetic goals. 

This special beverage we are talking about is, Sculpt Nation’s GREENS.  GREENS not only helps fill the nutritional gaps that could be holding you back from reaching your fitness goals, but it also has benefits that go beyond what any typical array of fruits and veggies could ever deliver.

GREENS can help .. 

• Improve digestion
• Diminish uncomfortable bloating
• Boost natural energy levels
• Support balanced pH levels (which is important for a bunch of things, including vitamin absorption)

It doesn’t take any planning or prep work, and you will actually enjoy the taste! 

Many of you are probably saying, go ahead and tell me more!  I know I don’t eat enough fruits and vegetables.

Or maybe you already drink a beverage that claims to help fill these gaps, but it tastes horrible. So, you are curious if there is really a greens beverage that doesn’t taste like dirt! 

But some of you may be tempted to click away. You think your daily salad, cup of broccoli, and banana is enough.

But hear us out .. we can guarantee .. you aren’t even close.

MOST AMERICANS ARE NUTRIENT DEPRIVED 

About 9 out of 10 of you reading this aren’t even close to giving your body the nutrients it needs.

According to the CDC, only 9 percent of adults meet the intake recommendations for vegetables, and only 12 percent eat enough fruit.

That number is alarming, but not really surprising when you look at just how much produce these health experts say we need to consume to be healthy.

Government dietary guidelines suggest adults eat anywhere from 5 to 13 servings of fruits and vegetables per day.

They set a general recommendation of 10 full servings a day, but exactly how much you need depends on your age, gender, physical activity, and overall health.

If you continue to walk around undernourished, it will come with a cost to your health and your waistline!

Before we tell you about an easy solution, we want to tell you about a few ways that not getting in enough micronutrients could negatively affect you. 

CELLULAR BURNOUT

Being undernourished goes beyond being vital for your health. It could be why you aren’t reaching your fitness goals.

Yes, leafy greens are full of vitamins and minerals.

Yes, they are a good source of fiber (which keeps you feeling fuller longer.)

But have you ever heard of Cellular Burnout?

This happens when free radicals take over the body.

Free radicals are unstable molecules that can be produced in your body due to several factors. Most of which you have little control over … like pollutants in the air you breathe, or even pesticides used to help grow all that “healthy” produce you are eating.

When these free radicals are roaming through your body in excess, your cells become exhausted and STOP functioning properly. That is cellular burnout. 

It is important to avoid because our bodies are home to over 37 trillion cells that control everything we do! 

The health of your cells dictates the appearance of your hair and skin, determines your mood, impacts the gut, regulates metabolism, and more.

Have you noticed …

• You’ve not been feeling yourself lately.
• Your metabolism seems low, and it’s hard to burn fat no matter how healthy you eat or how hard you train.
• Your energy levels have tanked.
• Your joints ache.
• Your skin and hair aren’t as vibrant as they once were.

If any of these sound familiar, chances are your cells are damaged and in need of some serious repair.

The way to fight back against cellular burnout is to give your cells what they need to be optimal.

You do this by providing them good fuel through the wide variety of vitamins, minerals, antioxidants, and phytonutrients.

You find these in quality, pesticide-free, fruits and vegetables. 

YOUR EXTERNAL GOALS START ON THE INSIDE

Cellular burnout from not eating enough micronutrients is only one way that being undernourished could destroy your physique. 

Not getting in enough micronutrients is no doubt the most significant issue holding most of our clients back when we first start working with them.

But once we fix this, usually by incorporating that simple daily beverage we’ve been talking about, they suddenly feel alive again!

Out of nowhere, they start seeing significant changes when they look in the mirror. Their stomachs are flatter, the fat starts coming off, and lean muscle starts to develop. 

How is this possible? 

How can your body composition change without adding in additional gym time or making drastic calorie drops? 

Simple .. 

You cannot expect your body to be it’s best physically or aesthetically .. if you aren’t fueling it properly. 

If you aren’t giving your body what it needs to be healthy on the inside 

you will never see the results you want on the outside! 

You will struggle with your lifts, continue to be exhausted all the time, have a sluggish digestive system, a slowed metabolism, and experience stalls and set-backs with weight-loss.

But if you fix this, by fueling your body with the nutrients it needs, we have no doubt you will end up like our clients.

Clients that tell us that  the pounds start to melt off .. their stomachs flatten .. they begin to see significant improvements in muscle mass … sleep better .. and even say they see improvements in work performance because they no longer have brain fog. 

Micronutrients matter .. more than you may realize!! 

MICRONUTRIENTS ARE CRUCIAL TO YOUR FITNESS GOALS

Maybe now you have a better idea of exactly WHY it is crucial to eat enough of these foods.

It goes much deeper than they are good for you. Not consuming them could be why you are stuck in your weight loss journey.

But that doesn’t change the fact that it’s hard, if not impossible, to consume the amount we need to achieve our goals. 

That is exactly why we started drinking one serving of GREENS every day to make sure we are getting ENOUGH. 

In some ways, this drink could actually be even better than whole foods because it contains superfoods most of us would never pick up at the supermarket.

Things like … spirulina, alfalfa grass, bitter melon, goji berries, rhodiola root, and much more! 

It even has a unique adaptogen blend of science-backed herbs shown to help fight inflammation and reduce stress, probiotics to keep your gut bacteria balanced, and a unique protein that you can’t find in fruits and vegetables, but is important for keeping your skin tight and joints healthy.

• It’s easy (no prep-work)
• It’s delicious (we guarantee you will want to drink it)
• It’s cost-effective (will only cost you just over a dollar a day.)

We would drink GREENS even if we figured out how to eat enough fruits and vegetables every day … because it goes WAY beyond filling nutritional gaps!!

BOTTOM LINE …

Your first priority, before you step foot in a gym or try to master following a meal plan or counting macros, is getting your body functioning properly on the inside.

If you are certain, you are eating 10 full servings of farm-fresh, pesticide-free fruits and veggies every single day….

If you are confident, you are getting enough variety by constantly rotating your fruits and vegetables ..

If you are already supplementing with inflammatory herbs like Turmeric, collagen for joint support, and probiotics for gut health ..

If you have the money to spend hundreds of dollars a month on produce ..

And if you enjoy preparing and eating that much food and your stomach can handle it without getting all distended and bloated …

Props to you .. you are doing great .. keep eating only whole foods!!

But if you are like over 90% of the world whose best efforts aren’t’ even coming close to cutting it … then you really should give GREENS a try. 

Even if you choose to not drink GREENS, we hope this article encourages you to figure out a way to get in the micronutrients your body MUST HAVE if you want to FEEL and LOOK your best!!

The post The #1 Secret To Reaching Your Aesthetic Goals (Not What You Think) appeared first on V Shred.

This is especially true when walking into the gym to try to build a back!

You probably think you need heavy plate loaded machines, fancy t-bars, and cables with a gazillion attachments, etc.

BUT YOU DON’T!

We are going to show you that it’s possible TO GET A KILLER BACK and never touch anything except dumbbells!

We aren’t telling you to give up those fancy pieces of equipment. If you have access to them, go for it! But if you are stuck working out at home with limited equipment, are in a lacking gym, or don’t have time to wait on machines to free up at the gym, these DB variations will get the job done in the same way!

IN FACT….
These DB only exercises should be thrown into your back day routine from time to time because our bodies like subtle changes.

You don’t have to change up your workout all the time (in fact, you shouldn’t mix things up too much), but you will find that you can achieve BETTER RESULTS when you incorporate different types of weights and equipment .. for the same exercises. 

Check out this COMPLETE BACK WORKOUT that focuses on strength, power, and muscle building .. without a big fancy gym!

7 DB EXERCISES TO BUILD YOUR BACK

(1) WEIGHTED PULL-UP
Grip a dumbbell between your feet, or you can even hang it around your waist with a belt. 

(2) DB PENDLAY ROW
Yes, pendlay rows are typically done with a bar, but the magic of this row is in the movement pattern itself, not so much where the weight comes from. In fact, it may feel a little more difficult using DBs because they will require you to travel further to the floor during each rep.

(3) DB PULLOVER
Make sure you use correct form on these, or they can easily turn into a chest exercise and not hit the targeted muscle .. the lats.

(4) DB ONE ARM ROW
Make sure you are focused on proper form! Most people have too short of a range of motion. You want a long range of motion and pull with your elbow! Watch the full video for tips and to see two variations of this row.

(5) DB ONE ARM PRONATED ROW – with elbow out!
Yes, we are going to do one-arm rows again, but this time with a PRONATED grip with the elbows OUT! These small changes will isolate other areas of the back.

(6) DB (back focused) GOOD MORNINGS
You may have never thought of doing Good Mornings with a DB, but it’s possible! Holding one DB .. bring it up to your shoulders .. hugged into your chest. You can also try this with the DB behind your neck. 

(7) DB SHRUGS
Don’t overlook the traps! They take up a big portion of the back. We like ending a solid back day with some DB Shrugs.

Try this workout and let us know how you feel!

If you focus on using heavy enough dumbbells with proper form and use the tweaks we go over in this video, you can achieve a complete back workout that focuses on strength, power, and muscle building .. without a big fancy gym!

BEFORE YOU GO…

Did you know that attempting to set personal records and lifting heavy may not even be YOUR best way to train to achieve OPTIMAL results?!

The way you train and eat should be based on both your goals and your BODY TYPE. 

Make sure and check out our FREE BODY TYPE QUIZ! It will tell you the best way to train based on your genetics so that you can get the most out of your health and fitness journey. 

The post 7 Exercises That Work Your Entire Back – USING ONLY DUMBBELLS appeared first on V Shred.