DAVID KIRSCH IN A NEW YORK MINUTE

Here’s a delicious recipe for you to try: “The Creamsicle”

Ingredients:
1 Packet of vanilla DK Protein Plus
1 Packet of orange Vitamin/Mineral Super Juice

Instructions:
Combine one serving of DK Protein Plus  and one serving of Vitamin/Mineral Super Juice in a blender with 8 oz of water. Mix on high until smooth and creamy. Gradually add ice to thicken the consistency.

See how easy it is to make my One of a Kind® shakes!

Check out the Protein Shake Video! Check out other delicious shake recipes, and share your own with me!

On your quest to sculpt Sexy, Sinewy Muscles, post-workout nutrition is an important piece of the puzzle. An hour of intensive training is a lot of fiber wear-and-tear. The only logical next step: feed those muscles with protein!

Amino acids are the building blocks for muscle growth. Post-workout protein helps speed your recovery, allowing you to sculpt muscle faster while reducing soreness after your sessions. Drink your protein within a 30-minute window after you workout. Your body will absorb the amino acids your muscles need to recover and regenerate faster than it would from solid foods, says a study in the Journal of the International Society of Sports Nutrition.

So what’s in a good protein shake?

I created my own form of Protein Plus shakes to serve as a post-workout snack or complete meal replacement. A good protein formula will contain the following ingredients:

• Whey Protein- ideally, 25 grams… Whey protein is essentially milk protein without the casein and sugar. I prefer it to other types because your body absorbs it most efficiently. Whey is the easiest protein to digest, helping your muscles to recover the fastest. 
• Healthy Carbs- DK Protein Plus contains only 2 grams of sugar carbs- none of these derived from cheap complex carbs derived from corn, like maltodextrin. 
• Flaxseed- Flax contains essential fatty acids, important fats that our bodies can’t make on their own and must be obtained through our diet. These fats are extremely important in literally hundreds of biological processes.
• Fiber- Getting a drink that contains a lot of fiber, and flaxseed in particular, will help keep you on the regular.
• Water Based- Stay away from shakes the recommend mixing with a juice or yogurt. You don’t need the sugars or the calories. 
• All-Natural Ingredients. Avoid anything with artificial sweeteners or flavors. The only all-natural sweetening agent on the market is Stevia.

Myth #3: Women don’t need protein.

You, me, he or she.  We all need protein. In a 4 month study of 48 women completed at the University of Illinois, women who ate more protein while trying to lose weight preserved muscle mass compared to those who followed a high-carb diet. Women in the protein plus exercise group preserved the most muscle mass.

The reality is this: protein is essential to a healthy metabolism. Increasing the amount of protein in your diet helps to preserve muscle mass, keeping the weight off long-term.

Have you heard any myths you want debunked? I’m here as always to answer all your questions…

Myth #2: Muscle turns to fat.




If you stop weight training, your muscles DO NOT turn into fat. And neither does weight training turn fat to muscle.

Muscles and fat are two different types of tissue. In the same way you can’t turn metal into gold, one tissue does not transform into another by weight training.

The reality is this: Exercise will promote muscle growth while burning fat simultaneously. For every pound of muscle you build you burn 35 to 50 extra calories a day doing nothing! The more muscle you have, the leaner you are! 

All week long, I am here to debunk the muscle myths that are preventing you from being the best you can be. Knowledge is power, so listen and learn!

Myth #1: My muscles are going to get bulky!
This is something I hear from my female clients, worried they’ll come out bulky and unfeminine. The simple truth is the female body is not made to bulk. Unless you’re genetically unique, you don’t have the testosterone for Rocky Balboa biceps.

The reality is this: Muscles are feminine too! The only way to get those Sexy, Sinewy Muscles is through a well-rounded fitness program of cardio and resistance training.

Following my cardio sculpting exercises - doing a high number of reps (15 to 20 per exercise) using light weights (no higher than 5 lbs)- you’ll get sleeker and leaner.

One of the keys to building Sexy, Sinewy Muscles is proper nutrition. Even a slight nutritional deficiency can sabotage your ability to build lean muscle mass and burn fat effectively. And what good are those muscles you have if they are hidden under a layer of fat?

Enter, BCAA’s. Short for Branched-Chain Amino Acids, BCAA’s make up a whopping 33% of the skeletal muscles- the ones we use to lift, pull, jump, run and voluntarily move in all ways.

Recently, I created a drinkable form of BCAA’s- David Kirsch’s Muscle Restore drink - to provide you with advanced levels of the three BCAA’s: L-Leucine, L-Isoleucine and L-Valine amino acids. It supplies you with these essential nutrients without bulking you up, making it a good pre or post-workout drink for men and women.

I have my clients drink Muscle Restore up to 30 minutes before and after my workout to promote muscle synthesis and fight muscle protein breakdown. Muscle Restore also contains L-Glutamine to help reduce soreness and enhance muscle growth. When combined with cardio-sculpting exercises, it is the ultimate drink for improving your lean muscle mass, speeding recovery and energizing your day.

You can also find BCAA's in my Protein Plus Meal Replacement shakes. More on that tomorrow.

It doesn’t matter how old you are or how much weight you have to lose, with the right cardio-sculpting routine and proper nutrition, you'll get the Sexy, Sinewy Muscles you were born to have!

You may have heard me use the term “Sexy, Sinewy Muscles.” It’s one of many Kirschian principles, and one that I use when working with my clients here at the Madison Square Club. 



Sexy, Sinewy Muscles come from exercises that shape and tone rather than bulk you up or neglect your jiggly parts. My exercise philosophy is simple: Do those specific moves that focus on the smaller muscle fibers of each muscle group, using a light pair of weights, and complete a high number of reps — 15 or more. 



This makes all the difference between forming the bulky muscles of a football player and the long, firm muscles of a dancer.

All of my cardio-sculpting exercises couple low-weight, high-repetition resistance with cardiovascular training . To get the Sexy, Sinewy Muscles you were born to have, I recommend doing a 60-minute session, or 45 minutes at the least. Do this 3-4 times a week. You’ll simultaneously increase your heart and metabolic rate, burn calories and fat, and strengthen your muscles without the bulk!

From the all-you-can-eat buffets to the unlimited poolside drinks, your circumstances may tempt you to forgo sound nutrition. Don’t stress. It is possible to avoid the vacation weight gain and still enjoy all your destination has to offer, and here’s how...

First things first. As soon as you arrive at the hotel, stock the mini-fridge! I will go to the local market and buy fresh fruit and vegetables for the week. Having healthy foods on-hand will prevent you from splurging during the meals out.

Have a plan in place for dining out! Before you even enter the restaurant, know what you’ll be ordering. That way there are no slips. Look to my Dos and Don’ts of Dining Out, and learn how to navigate the menu options intelligently.

But remember, it’s ok to enjoy in moderation! Do you think I skip pasta when I’m in Italy? No way! You only live once and shouldn’t have to deny yourself. Just don’t overdo it.  

Staying active is as easy as packing your sneakers! Whether you are headed to a beachside resort or a European city, there are endless ways to fit in your daily exercise. While that doesn’t mean working out for hours on end, a quick sweat will have you feeling energized and ready to accomplish all on your travel agenda.

Get out and explore! Walking is the easiest activity of all and doesn’t require any equipment. Map out a sight-seeing tour in advance or talk to the hotel concierge when you arrive.

Make the most of where you are. If you are on the waterfront, use the beach. If you are in the country, find a nearby park. With just a little improvising, you can make your destination your “wellness zone.” Here’s one of my express workouts you can do at the beach or even in your hotel room.

By incorporating just 30 minutes of physical activity each day, you will maintain your weight and not lose sight of your goals. Remember you’ve worked hard for this vacation! Enjoy yourself!

I’ve learned from experience that you can make smart eating choices anywhere you find yourself. Whether you’re taking planes, trains, boats or BMWs, you’ll no doubt face many temptations along the way. Follow my advice, and you’ll be empowered to tell those cheese fries to take a hike.

1.   Before embarking on your travels, it is important to watch your intake of rich, fatty foods. Instead, eat a light meal of protein and green veggies. This will be mellow on your stomach and easy to digest.

2.   Get a full night’s sleep the night before, between 6-8 hours. An early morning at the airport requires a lot of energy and stamina, so you’ll need to be well-rested.

3.   Pack snacks! Long lines, travel delays and the stress of flying make you more susceptible to indulging. Instead of opting for not-so-healthy airport food, be sure to bring healthy snacks in your carry-on bags:

• Individual serving packs of almonds or sunflower seeds
• 6 oz. non-fat Greek Yogurt
• Apples
• 100-calorie packs of whole wheat crackers
• ½ cup edamame in the shell
• 1 celery stick with almond butter or hummus

4.   Keep your fuel cool! Drink plenty of water leading up to the flight. Mix in a Super Juice packet for an extra boost! Drinking on the plane is a bad idea. Alcohol dehydrates and weakens your body’s immune defenses, exactly what you don’t need before embarking on a trip.  

5.   Have a Survival Kit on hand! I don’t travel anywhere without Vitamin Mineral Super Juice to boost my immune system, Energy Bubbles to help me stay energized and B12 spray to reduce stress.

6.   Be prepared to entertain yourself, especially if it’s a long trip. Bring along your favorite book, a new music playlist and lots of magazines. That way you avoid eating or drinking out of boredom.  

Upon your arrival, you have already survived your first challenge. Congrats! Stay tuned for more survival tips during the days to come…