By: Shaun Hadsall CPT and Creator of
One of the most
common things youll hear in the fitness
industry is that carbs make you fat.
true they CAN.
But if understand
how to eat your favorite carbs at the RIGHT
times, youll NEVER store them as fat.
If you do eat carbs at the wrong times, like
most folks do, youll be scratching your
head wondering why your belly isnt shrinking.
So here are
3 simple carb timing tricks you can use to
eat LOADS of carbs without worrying about
them spilling over and being stored
as ugly fat on your belly.
First up Good:
A good time
to consume healthy carbs like non-processed
starches and fruits is first thing in the
morning or upon waking up -- for a few reasons.
1. You've fasted
all night while you sleep so glycogen levels
(energy inside your muscle tissue) have been
somewhat depleted and this leaves extra room
for carbs to replenish lower glycogen stores.
This is especially
effective if you workout in the a.m.
2. Your metabolic
rate runs highest during the a.m. hours (or
after you wake up from sleeping) than it does
later in the day so you'll more likely use
these carbs as energy and store them in the
3. Insulin sensitivity
is also higher when you wake up than other
times of the day, which allows your body to
utilize carbs and limit fat spillover.
Next up Better:
An even better
time to consume starches and fruits is a few
hours before high intensity resistance training
(bodyweight circuits, metabolic resistance
training, etc.) or a heavier weight training
This will ensure
that these carbs are used as energy during
and after the workout to avoid fat-spillover.
It will also provide you with sustained energy
throughout the workout. Better performance
equals more fat and calories burned during
and after the workout.
the extra insulin release at this particular
time will help prevent muscle loss and increase
gains in lean muscle tissue.
Last up BEST:
The best time
to consume impact carbs is in your post workout
anabolic window of opportunity, which is anywhere
from 1 to 3 hours after high intensity training.
In fact, if
you work out late at night you could actually
consume your LARGEST carb serving of the day
right BEFORE bed and not worry about fat spillover.
This works best
when youre following more of a maintenance
schedule so I dont recommend using this
tip when trying to achieve rapid fat-loss,
but it does prove the point that eating late
at night doesnt really make you fat.
because when you work out intensely enough
youll set off several powerful metabolic
triggers no matter what time of day it is:
metabolic rate and enhanced nutrient absorption
(often called partitioning)
depletion of muscle glycogen (faster glycogen
depletion means faster fat-loss)
- Release of
catecholamines (fat burning hormones)
The end result
ends up being increased fat loss and something
called super-compensation through
stimulation of Glut 4 (a glucose transporter).
simply means storage capacity inside your
muscles and liver thats well above normal
levels, which is greatly enhanced during the
post workout window.
include increased insulin sensitivity, glucose
uptake, and glycogen synthesis. Again, under
these conditions your body will store carbs
(and other macro-nutrients) at a much faster
and higher rate than normal.
This is why
its so important to eat the majority
of your impact carbs in your post workout
meals on days you exercise intensely.
It will immediately
help you improve your insulin sensitivity
dramatically, which will improve your bodys
efficiency at using fat as its fuel source
on a daily ongoing basis.
You see, when
you understand how to time your nutrients
precisely youll discover how you can
use food to master your hormones, control
your metabolism, and NEVER store carbs as
fat on the body.
Max out your
bodys ability to burn lower belly fat
by synergistically using my food timing tricks
WITH my Ab Targeted exercise protocol.
7 days of your FASTEST fat-loss ever with
the 4 Cycle Solution