One of the most common nutrition “myths’ is that carbs make you fat.
The TRUTH is that you can eat a LOT of carbs and stay lean, just like Shaun Hadsall and myself.
So the great news is that you can even have cheat days and never have to worry about storing carbs as fat.
You just need a couple of simple tricks to make this work.
And when you use Shaun’s 3 easy strategies, not only does it make diet “sustainable” — it can accelerate your fat loss.
But you can’t go low-carb all week and then go on a food bender every weekend. You will NOT keep your muscle and lose belly fat that way.
It’s simply NOT going to work.
You’ll send your body all the wrong signals and messages for fat loss.
Strategic carb cycling. It PREVENTS all of the dieting downsides from happening.
BUT again…you have to “time” the carb-cycling properly.
Study after study shows that over 90% of people who attempt a “low carb” or trendy diet gain all or more of their weight back within weeks of losing it.
That’s because most people time their carbs and other foods the WRONG way and they wonder why the scale won’t budge.
So here are Shaun Hadsall’s 3 “carb timing” tricks that you can use to prevent carbs from being stored as belly fat or butt jiggle:
1. A GREAT time to eat carbs is in the Morning.
Each morning, your metabolic rate is higher and your insulin sensitivity is peaking “naturally”. Plus you’ve fasted all night so there’s room in the tank to store more carbs.
2. A BETTER time is 3 to 4 hours before exercise.
This will provide sustained energy to prevent muscle loss and prevent the carbs from spilling over because you’re using them as an energy source and to replenish depleted glycogen from the workout.
3. The BEST time is post workout.
Your muscle are like a sponge that’s been rung dry and they want to “soak up” extra nutrients – especially carbohydrates. This meal should contain your largest carb serving for the day. Just make sure you have at least 20g of protein with it.
You see, when you understand how to time your nutrients precisely you’ll discover how you can use carbs to master your fat-burning hormones and control your metabolic rate.
But if you’re not sure how to combine carbs with other specific foods or how to use it in conjunction with the right exercise — your fat loss could be dead in the water.
That’s why I recommend you check out my buddy, Shaun Hadsall’s science based Macro-Patterning(TM)food method.
Research PROVES you can now eat LOTS of your favorite carbs and NEVER store them as fat on your body.
In fact, you can legitimately “force” stubborn belly-fat to be your “go to” energy source using the EXACT blueprint Shaun lays out at this link below:
Plus, when you use this diet and the “Upper Body Pump” workout I gave you yesterday, your muscles will look tight under your skin, giving you an even
Time to start getting ready now,
Craig Ballantyne, CTT
Certified Turbulence Trainer
This week, I want to share a funny, yet hopefully inspiring story about my “disease” that’s motivating me to go on a dairy-free diet in February.
It all started with my swollen fingers.
For the last three years starting in mid-November, my index and middle fingers on my right hand would begin to swell.
I actually thought I had an infection, but I didn’t do anything about it until this Christmas.
You see, I had this bright idea that I was going to ice my fingers. But doing so only made it worse.
On Christmas morning it looked like I had two sausages on myhand instead of fingers. They were plumped up to almost double the normal size.
So I went to the doctor, again, expecting him to tell me that it was a strange infection.
Instead, he took one very brief look at them and said, “You have Raynaud’s“.
That’s a phenomenon (not quite an official disease) that causes me to have cold hands. Even as I type this in my hotel room in Florida, my hands are really, really cold.
And when winter comes to Canada, the cold causes my fingers to swell up – because my fingers are trying to get more blood to the area.
Pretty weird story. Funny too, considering that my silly decision to ice them only made the problem much, much worse.
So…fast forward to my trip to Miami in early January, and Iwas talking to Dr. Peter Osborne, a functional medicine specialist who is also known as the Gluten-Free Warrior of www.GlutenFreeHealthSolution.com.
Doc Osborne suggested I remove dairy from my diet to see if this would help reduce the inflammatory response of my body that might be contributing to the swelling.
At the time, my diet was hard-core gluten free, and remains that way today. But I decided to wait until February 1st to start my monthly challenge of going dairy-free.
(I’m also doing TWO other new physical challenges that I’ll tell you about next week. They are both working out great, so stay tuned.)
Eating dairy-free shouldn’t be too difficult. The only dairy in my diet these days is whey protein and butter, with the odd serving of Greek yogurt.
And I had already cut out drinking chocolate milk after workouts because I’m trying to avoid an ingredient called “carageenan”, a
gum-like substance you’ll find in way too many food products.
On the road, it’s easy to eat dairy free. I avoid cheese in my omelets or on salads, avoid butter, etc. When I return home to Toronto next week, I’ll switch out my whey protein and try using egg white protein or hemp protein in my blender drinks instead.
For example, Friday’s meal plan went like this.
I ended a 16 hour fast at 10am with Athletic Greens, an apple and 2oz raw almonds.
Lunch at the hotel was a chicken breast, some pork tenderloin, spinach salad, and roast vegetables.
That was followed by snack of 2oz of roasted and salted almonds along with some dried fruit (apricots, raisins, etc.)
Finally, I had dinner with over two dozen fitness experts, including John Romaniello, Shawna Kaminski, Joel Marion,
Yuri Elkaim, Flavia and Vince Del Monte, Dan Long, Adam Steer, and my best friend in the fitness industry, Jason Ferruggia and his amazing wife Jen, plus many others, at Parkshore Grill in St. Petersburg, Florida.
It was a great night and the big meal consisted of tuna tartar, salad with pecans and cranberries (no dressing or blue cheese), grilled chicken breast with mixed vegetables, and mixed berries (no cream) for dessert.
So that’s my current challenge – no dairy for a month. This will also help me stay away from the dreaded chocolate covered almonds that are my dietary Achilles heel.
Sunday I’ll be at Joel Marion’s Superbowl party, and last year John Romaniello and I must have ate 200 chocolate covered
almonds between the two of us.
I did notta feela so good after that, let me tell you.
That’s another reason why I delayed the dairy-free experiment until February – because I knew it would help me get through the Superbowl without overdosing on those treats.
It will be interesting to see if the no-dairy diet helps prevent my fingers from swelling up in the cold since I’ll be up in the cold weather of Canada for the next two weeks (starting Monday night when I return home).
During that time I’ll be walking ol’ Bally the Dog outside for about two hours each day. And even with a pair of warm mitts, this is enough to make my fingers turn into what looks like pale white versions of those little breakfast sausages.
I’ll keep you posted on my progress.
Just like you are going to stay strong and keep on pushing towards your own goals, right?
Though we might have different struggles, we’re in this together.
And my final words of wisdom to you are this:
So much can be accomplished with a long term vision and resilience to short term setbacks.
Not every problem is conquered overnight, but if you persist and never give in, you will succeed.
And by the way, don’t let anyone’s criticism stop you from going after and achieving your goals and dreams.
I know a lot of TT readers struggle with this, so remember:
It’s easier to deal with criticism & attacks when you see the criticism and attacks for what they really are…that they are ways for the attacker to protect themself from whatever it is that they are lacking…whether it is talent, courage to act, integrity, or confidence in themselves.
Once you understand that, you kind of feel sorry for the attacker, and you can laugh off/brush off the negativity & keep marching on strong.
We are all here to support one another.
See you over at www.TransformationContest.com.
Stay Strong and get stronger,
Craig Ballantyne, CTT
Certified Turbulence Trainer