This article is from truthaboutabs.blogspot.kr
I wanted to clarify some concepts today about carbohydrates and fat loss. If you've been a reader of my newsletters for some time, you may feel like I bash carbs quite often... This is true to some extent, but there are exceptions.
I believe over consumption of grain-based carbs in particular (breads, cereals, pasta, etc) is one of the major factors holding most people back from a lean body. Notice I said OVER-consumption of grains. I don't like to 100% forbid any one food type (except artificial trans fats, which are just THAT evil).
And keep in mind that carbs come in many more forms than just grains... we've also got fruits, berries, veggies, beans, potatoes, etc... some of which are much healthier than grains as a carb source.
...and if you've paid close attention to these newsletters, you also know that I strategically incorporate good amounts of delicious carbs into meal plans that get great fat loss results. This could be cheat days, but also can be daily timing for optimal carb usage by your body.
So today I wanted to talk about the concept of Carb Synching... this term was created by my friends Craig Ballantyne and Joel Marion of 24/7 Fat Loss...
With the "Carb Synching" technique, you basically ONLY eat carbs when your body is most primed to deal with carbs, and you consume mostly protein, fats, and veggies at ALL other times of the day and week.
There are 2 particular times when your body can best deal with carbohydrates, and that is...
1. Immediately after an intense resistance training workout
2. In the mornings
The rest of each day (other than complete cheat days) should rely mostly on proteins, fats, and veggies.
Here's an example of how the Carb Synching technique would work on both a training day and a non-training day... this example would be a typical week with intense resistance training about 3-4 days per week.
Example resistance training day (morning resistance workout)
Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/carbs
Mid-afternoon: protein/fat
Evening: protein/fat
Notice how the daily carbohydrate intake is all centered around the resistance training time of day, in this example, the morning.
Example non-resistance training day
(In this example, there's either no resistance workout, or only cardio or recreational exercise)
Breakfast: protein/fat
Mid-morning: protein/fat
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat
On this particular day, you keep all the meals based around protein, fats, and veggies. No starchy carbs or sugars.
This system works like crazy because you're taking in the vast majority of your carbohydrates ONLY when your body is primed to deal with them. At all other times, you keep the fat loss furnace blazing, hormones balanced, and blood sugar controlled by only consuming protein, fats, and veggies.
The EXACT time to eat carbs for fat loss
I believe over consumption of grain-based carbs in particular (breads, cereals, pasta, etc) is one of the major factors holding most people back from a lean body. Notice I said OVER-consumption of grains. I don't like to 100% forbid any one food type (except artificial trans fats, which are just THAT evil).
And keep in mind that carbs come in many more forms than just grains... we've also got fruits, berries, veggies, beans, potatoes, etc... some of which are much healthier than grains as a carb source.
...and if you've paid close attention to these newsletters, you also know that I strategically incorporate good amounts of delicious carbs into meal plans that get great fat loss results. This could be cheat days, but also can be daily timing for optimal carb usage by your body.
So today I wanted to talk about the concept of Carb Synching... this term was created by my friends Craig Ballantyne and Joel Marion of 24/7 Fat Loss...
With the "Carb Synching" technique, you basically ONLY eat carbs when your body is most primed to deal with carbs, and you consume mostly protein, fats, and veggies at ALL other times of the day and week.
There are 2 particular times when your body can best deal with carbohydrates, and that is...
1. Immediately after an intense resistance training workout
2. In the mornings
The rest of each day (other than complete cheat days) should rely mostly on proteins, fats, and veggies.
Here's an example of how the Carb Synching technique would work on both a training day and a non-training day... this example would be a typical week with intense resistance training about 3-4 days per week.
Example resistance training day (morning resistance workout)
Breakfast: protein/carbs
Mid-morning: protein/carbs
Lunch: protein/carbs
Mid-afternoon: protein/fat
Evening: protein/fat
Notice how the daily carbohydrate intake is all centered around the resistance training time of day, in this example, the morning.
Example non-resistance training day
(In this example, there's either no resistance workout, or only cardio or recreational exercise)
Breakfast: protein/fat
Mid-morning: protein/fat
Lunch: protein/fat
Mid-afternoon: protein/fat
Evening: protein/fat
On this particular day, you keep all the meals based around protein, fats, and veggies. No starchy carbs or sugars.
This system works like crazy because you're taking in the vast majority of your carbohydrates ONLY when your body is primed to deal with them. At all other times, you keep the fat loss furnace blazing, hormones balanced, and blood sugar controlled by only consuming protein, fats, and veggies.
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