Are you weight training regularly and still having problems loosing weight?
Do you wonder how the hell some people are able to eat their favorite carbs without getting fat?
If you answered yes to either one of those questions, this blog is for you.
You’re about to learn the two best times to eat carbohydrates that will actually help you in building more muscle and burning more fat.
NOTE: This advice is for those who are already active in a routine weight training program. Do not implement this advice if you’re sedentary or non-active.
BEST TIME: BREAKFAST (OR THE FIRST MEAL OF THE DAY)
The age old expression sums it up well “eat breakfast like a king, lunch like a prince and dinner like a pauper.” Your metabolism is at its peak in the mornings right after waking up. And assuming you got your ideal 7 hours of sleep and a low-carbs dinner the night before, your muscles will be carb-depleted. The carbs consumed for breakfast are going to go directly to the muscles to be stored as “rocket fuel“ for your next workout. So basically, carbohydrates consumed under a near fasted state will be stored as muscle glycogen, not body fat.
SECOND BEST TIME: THE MEAL AFTER YOUR WORKOUT
We know that intense weight training uses a lot of glycogen (stored carbs within’ your muscles). When you consume carbs immediately after an intense workout, your body releases a lot of insulin. Here’s some really good news. Replenishment of glycogen and blood sugar levels from carbs must be met before any carbs go to fat storage.
Creating an insulin surge from a high-carb meal after working out will put you in an anabolic state (muscle building). This insulin surge also allows you to recover faster for the next work out.
Muscle fibers right after an intense workout also become excitable receivers for insulin. This means they’ll draw insulin towards themselves for muscle growth and repair. This also prevents insulin from increasing your fat storage.
Basically, ALL carbs (evan the higher glycemic ones) consumed after a workout are fair game, and must repair/build muscle first before going into fat storage.
The high-carb intake in the post training meal prevents protein or muscle breakdown and suppresses levels of cortisol. Cortisol is the stress hormone that’s released with intense training. Without the insulin from the high-carb meal, cortisol can cause muscle tissue to break down. Insulin from the carbs can normalize cortisol levels thereby saving your muscle.
The types of carbs you consume after your workout make a difference too. When it comes to rapidly replenishing muscle glycogen stores, choose simple/fast absorbing carbs. These carbs do a far better job than their slower digesting counterparts.
NOTE: If you’re somebody who’s always struggled with reducing your body fat, it would be wise to avoid high doses of carbs before going to bed. The only exception to this rule is if you have an intense weight training session late in the evening. Even if it’s 10:00 PM, you’ll need some high glycemic carbs with protein after working out so that you don’t impair your recovery.
Body fat will decrease and growth hormone surgs during the first 90 minutes of sleeping. When you combine this with avoiding carbohydrates late at night, you lower your blood sugar levels and encourage higher growth hormone output.
SUMMARY:
To reduce your chances of storing fat from eating carbohydrates revolves around when you eat them. The morning after a good nights sleep and after an intense weight training session are the times your muscles are most depleted of carbohydrates. When you eat carbs during these times, carbs will go to your muscles, not fat cells. You must have the muscle for the carbs though. The less muscle you have, the less carbs you can eat without going into fat storage.
Wanna get in the best shape of your life?
I’m looking for five motivated people who are willing to bust their ass for the next three months!
What comes with your 90 day program?
- Customized Weight Training
Based on your goals and the deadline to accomplish them, your program will have the most ideal exercises for you and your unique situation.
Ideally, you only want to perform 3-5 exercises per workout. You’ll have a set routine. You’ll know what type of exercises to do, how many sets and reps per exercise. And we’ll determine how much weight you should use with each exercise. Every month, the exercises will change slightly so your body can learn and adapt to the new training stress.
- Nutrition Plan
You’ll have a shopping list of all the foods you can eat. If you need a detailed nutrition plan for each meal, I’ll gladly make you one. You’ll probably be consuming more protein than what you’re used to and you’ll have a different carbohydrate protocol each month. This will help your body metabolize sugar better, burn the most body fat and at the same time building the most muscle.
- Accountability
Here are my rules for email and phone support…
You get to send 1 email per week with questions, comments or concerns
Your email must contain bullet points
Bullet points must only be questions, comments about your program
Bullets must be less than 3 sentences long
Number of bullet points is unlimited
I’ll answer your email within 24-48 hours
If you need extra help, you can book a 20 minute phone call once a week