The first thing that I want to say is that I am not going to go into details about how to do it because there are plenty of websites out there with detailed instructions on how to do it. For those who don’t have time or don’t wish to read through all the information, here’s what you need to know:
1) You need a high quality protein powder (I use whey isolate).
2) You need to consume at least 2 grams of carbs per pound of lean mass.
3) If you’re trying to lose fat, then you’ll want to increase your protein intake.
However, if you’re trying to gain muscle, then you’ll want to decrease your carbohydrate consumption.
4) You need to eat every 3 hours.
5) Eat breakfast before training and dinner after training.
6) Drink water throughout the day.
7) There are two types of carb cycling: Intermittent Fasting and Continuous Low Carbohydrate Dieting (CLC).
8) You can try both and see which one you prefer.
9) CLC means that you should keep your carbohydrate intake between 0-50g per day for at least 21 days.
After this period, you can increase it to a level that is sustainable for you (maybe between 150-200g). It is also recommended that you do this once or twice a year.
10) For I.F, you should skip breakfast and only drink coffee if you’re really hungry. Later meals should be eaten within a 6-8 hour window.
It is recommended that you do this 5-6 times per week. The best time to do this is on rest days, as it will help you keep your metabolism elevated while resting.
10) If you want to try the Intermittent Fasting version, then you should restrict your daily intake of food to a window of 4-8 hours. The most popular method is the 5-hour Eating Window, which means you eat within a 5-hour time frame (for example, from 11am-4pm). You can put off your next meal to as late as 11pm.
There you have it. Something tells me that if you follow the guide above, you will have a greater chance of succeeding. Hope this helps!
I felt very confident about my body composition, but carbs were making me feel fat. That’s why I’m so excited about these easy to follow tips. It’s amazing how much science there is behind nutrition and fitness.
I’m blown away by all the information. It is very important to space out your meals so that you don’t end up eating large portions of food at once.
Carb Cycling: A Beginner’s Guide
Carbohydrates are one of the three macronutrients, along with fats and proteins. They are found in things like fruits, vegetables, grains, milk products, and sugars.
I’m one of those people who likes to know a little bit about everything, so I’ve been reading up on nutrition and fitness. It always fascinated me how complex the human body is. There is so much information out there that its hard to distinguish the good information from the bad.
While I was doing some research online, I cam across this website called LIVESTRONG.ORG. It looks very promising and the information that they provide seems very credible. Your body needs carbohydrates for energy and they are the main source of energy for the brain, as well. The Institute of Medicine determined that everyone should get at least 130 cups of carbohydrates per day.
The human body breaks down carbohydrates into glucose which is then used for fuel. There are two types of carbohydrates: simple and complex. Simple carbohydrates are sugars and these are found in foods like fruit, milk and candy.
These are absorbed quickly into the bloodstream.
I already knew that carbohydrates are an important part of our diet, but I didn’t really know exactly why. Carbohydrates, proteins, and fats are called macronutrients. Macronutrients are the foods that provide the energy for our body to survive.
Proteins are used to build and repair tissue, such as muscles. Carbohydrates and fats are our secondary energy source, which we use less often. These are great for quick energy when they are needed such as before or after a workout.
Complex carbohydrates take longer to be broken down. They are found in foods like pasta, grains and vegetables. These can provide sustained energy.
The trick is to find the right balance of both types.
When it comes to losing fat, many people simply cut out carbohydrates altogether. This is not the way to go if you’re looking to get results fast.
Here is how I calculate my carbs. I take the amount of calories that I’m going to consume during the day and divide it by 4. This will give me the number of grams of carbohydrates that I need per meal.
Let’s say that I’m consuming 2000 calories a day. I would divide that by 4, which gives me 500. That means that approximately, I need about 500 grams of carbohydrates per day.
The “carb” Instead, you should eat the right amount of carbohydrates. Not getting enough will leave you feeling weak and tired. When you exercise, you use up the carbohydrates stored in your muscles.
This is why it is important to keep your energy levels up when working out.
If you are keeping your carbohydrate intake too low, you may also experience other undesired side effects such as constipation, dizziness and irritability.
The “calories” Another important part of weight loss is the number of calories that you consume. It’s common for people to eat a lot less when trying to lose weight. This can’t be further from the truth if you want to see positive changes.
To lose 1 pound of fat, you need to burn 3500 calories more than you take in. So if you eat 500 calories less than you burn, you will lose 1 pound of fat per week.
This leads us to the next issue, which is eating too much. Many people make the mistake of thinking that since carbs are healthy, they can eat as much as they want. Nothing could be further from the truth.
When you eat large amounts of carbohydrates, your body gets converted into fat more easily. This is why most overweight people are prone to storing excess carbs as fat rather than using them as energy.
One of the best ways to increase the number of calories that you burn is to exercise. This is one of the most efficient ways to jump start your weight loss. If you don’t want to spend hours in the gym, then high intensity workouts are the way to go.
These workouts can be short but they will increase your heart rate more than regular exercise, therefore burning more calories.
Carbs and Calories
I consume about 2000 calories per day. I don’t track the amount of carbohydrates that I eat, but my diet does contain a lot of them.
Finally, if you are looking to lose weight, get a set of weighing scales and weigh yourself every day. I understand that many people find this process embarrassing, but it’s very important if you want to see the changes. Get a chart with your target weight, and mark your current weight on there as a guide.
As for the type of food that you should be eating. It really depends on your personal preferences. I’ve tried several different diets and have found that eating what you like as long as it fits into your daily calorie limit works best for me. Many people have success with low calorie/low carb diets. Others do well with counting proteins and fats but not many people count carbohydrates.
No matter which diet you decide to follow, you should start seeing results within the first week.
Weight Loss Target Weight:
There are many good reasons to start exercising. First of all, it helps to jump start your weight loss. Second of all, it is one of the best ways to improve your health and well being.
Now there are many types of exercises that you can do: running, biking, rowing, swimming… the list goes on. It really doesn’t matter what you do, so pick whatever sport you like. The more the merrier.
As for how much you should do, that depends on your weight and your diet. If you are a heavier person, you will need to do a lot more than a normal person. Don’t kill yourself though; there is no point in exercising everyday for 8 hours a day. Start off small and slowly increase the amount that you do as your body gets used to it.
While exercise can be painful and cause you to feel tired, it is all worth while in the long run. Not only will you lose weight but your overall health will greatly improve. Not to mention that you will feel much more confident about yourself.
With all this extra energy, you might also want to consider joining a sport at your local gym or community center.
Also be aware of false fat burning methods such as diet pills and special creams. These products might drain your bank account and give you an upset stomach, without giving you any results. The only true way to lose weight is to burn more calories than you take in.
Weight Loss Exercise Plan:
Supplements are a great way to help aid your weight loss. They are especially helpful when dieting since they reduce your hunger, which in turn reduces your cravings and makes dieting more enjoyable.
The most popular supplements that I’ve found for weight loss are:
Chromium Picolinate: This supplement is helpful in reducing your cravings for sweets. It also helps to improve the way that your body handles insulin and processes carbohydrates.
Green Tea: This is a great fat burning supplement that also has many added health benefits such as reduced risk of cancer and heart disease. It works by raising your metabolism and giving you more energy.
Cayenne Pepper: This supplement helps to suppress your appetite by increasing the temperature of your body. By triggering your body’s natural cooling mechanism, cayenne increases your body temperature which in turn burns more calories.
Fatigue is one of the biggest reasons that people stop exercising. Therefore, it is important to have a few supplements for combating fatigue.
Ginseng: This is an all-around stamina booster that helps increase your mental and physical endurance. It also helps to reduce stress and tension, which can also be factors in fatigue.
Multivitamins: While these don’t provide energy directly, they do help you to produce and maintain energy by giving your body the building blocks it needs to do so.
Arginine: This amino acid is involved in producing nitric oxide, which increases blood flow to muscles. This helps to increase energy and endurance, as well as alleviate any muscle pain.
As you can see, supplements can really help you to achieve your weight loss goals. They not only increase your chances of losing weight but also make exercising more enjoyable by reducing pain and fatigue.
One of the most important aspects of any weight loss program is mental preparation. Changing your diet and beginning an exercise program can be very stressful for some people. It is during these times when your mind can play tricks on you and make you feel down about yourself.
It is during these times when you must remain focused and positive about yourself.
First of all, you need to remain confident that you can reach your weight loss goals. This is very important as it will boost your morale when you experience a setback in your progress (such as not losing weight one week). Additionally, you must remain positive in general.
A positive attitude helps you to feel better overall and makes any obstacle seem more manageable.
The next step is learning how to handle stressful situations.
Sources & references used in this article:
Insulin Sensitivity–The Ultimate Guide and 10 Ways To Optimize It by BT Basics, YGTAS Back – rudymawer.com
The Ultimate Guide To Creatine Supplementation Part 3 by AS as Possible, BN Simpler – athlete.io
Simulation of entrained flow gasification with advanced coal conversion submodels. Part 1: Pyrolysis by M Vascellari, R Arora, M Pollack, C Hasse – Fuel, 2013 – Elsevier
Nutrition Series-Part 1 Fueling by S Hamilton – dallasrunningclub.com
The Ultimate Guide to Training Frequency for Muscle Mass by BT Basics, YGTAS Back – rudymawer.com