It is important to understand that in order to get in the best shape you not only have to work hard in the gym, but you MUST have the proper nutrition to fuel the results you are making. You must feed your body the right way, along with learning and developing the necessary eating habits that will promote the best overall results.
As a trainer I have seen many people mistakenly think that losing fat is simply a matter of EXERCISING MORE AND EATING LESS. This conception has led many people to a dead end wall...but all this can be resolved by mastering what works for you body, timing, and balance.
I want to begin by discussing the idea of CLOCKING YOUR CARBS. Understand that too many carbs can give you unwanted weight gain and make you fat, but too few carbs for an extended period of time can slow down your metabolism. So this brings in the idea of TIMING! I want to give you a helpful tip that may be useful for you in your daily regimen.
**Consume a large sum of your daily carbohydrates at BREAKFAST AND AFTER TRAINING! Why?
**Eating at least 50 grams of FAST-DIGESTING CARBS first thing in the morning and immediately post-workout hinders training-induced muscle breakdown and keeps CORTISOL, a stress hormone that destroys muscle and slows metabolism, in check.
The next point I want to bring to the table is to MAKE CARBS WORK FOR YOU. First, you must understand that building MUSCLE is the best way to burn FAT in the long run and in order to do this you must make your workouts intense to get the results you want. Next, think about taking in 20 grams of whey protein and 20-40 grams of SLOW-DIGESTING CARBS (from sources such as fruit, sweet potatoes, or brown rice) 30 minutes before you strength train. This will help you power through you workouts with the required intensity. You want to keep your weight loads up and your rest periods short to burn through the PRE-WORKOUT FUEL!
Also, try to prioritize your SLOW-BURNING CARBS. Slow-digesting carbs consists of beans, whole-grain breads and pastas, oatmeal, brown rice and sweet potatoes. These carbs should constitute the bulk of your daily carbohydrate intake...don't forget that the exceptions being first thing in the morning and immediately after you workout. It is crucial that you understand why slow-digesting carbs are so important...they reduce the effect of insulin, the hormone that initiates both hunger and fat storage. Research confirms that athletes who consume slow-digesting carbs BURN MORE FAT THROUGHOUT THE DAY AS WELL AS DURING EXERCISE!
So take these three tips and make them part of your daily reminder to proper nutrition, and I believe you will begin to see the first-hand changes you have been looking for.
Muscle and Fitness. 2008. pg.100.
%2030%20minutes%20before%20you%20strength%20train.%20This%20will%20help%20you%20power%20through%20you%20workouts%20with%20the%20required%20intensity.%20Prioritize%20your%20SLOW-BURNING%20CARBS.%20Slow-digesting%20carbs%20consists%20of%20beans%2C%20whole-grain%20breads%20and%20pastas%2C%20oatmeal%2C%20brown%20rice%20and%20sweet%20potatoes.%20These%20carbs%20should%20constitute%20the%20bulk%20of%20your%20daily%20carbohydrate%20intake...don't%20forget%20that%20the%20exceptions%20being%20first%20thing%20in%20the%20morning%20and%20immediately%20after%20you%20workout.%20It%20is%20crucial%20that%20you%20understand%20why%20slow-digesting%20carbs%20are%20so%20important...they%20reduce%20the%20effect%20of%20insulin%2C%20the%20hormone%20that%20initiates%20both%20hunger%20and%20fat%20storage.%20%20 "Pin It")
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