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If you wanted to get lean , you had to diet strictly— and weeks of food deprivation stripped a little fat but also left you smaller and weaker. If your goal was to get bigger, you had to eat like a pig. The reason why both strategies lead to less than satisfying results can be answered in one word: carbs. Consuming large amounts of carbs particularly the sugary and starchy kind raises your blood sugar. This triggers the release of the hormone insulin to bring your blood sugar level back down.
At any other time of day, however, insulin will store those calories as fat. You can alternate them throughout the year to stay big and lean simultaneously. In other words, you have options—at last. You can cut significant fat without even working out. You do this by following an ultra-low-carb diet for 10 days. Eat 30 grams of carbs or fewer per day approximately one piece of fruit or a small serving of oatmeal.
Any starches and sweets in your meals must be extremely limited. Want brownies or Krispy Kreme doughnuts? Go for it. High-glycemic carb sources like these are actually better choices than sweet potatoes and rice. You need to refill your carb stores, crank up your metabolism, and give your mind a break. Several studies show that because of the change in enzyme production that occurs in your body throughout your low-carb days, gaining fat on a Carb Nite is nearly impossible.
Eat 30 grams of carbs per day and, once per week, have a Carb Nite. So you could have your first Carb Nite on Wednesday and your second that Saturday. Nutrition At a Glance A quick look at how to use each method: Carb Nite: 30 grams of carbs or fewer per day.
Carb back-loading: 30 grams or fewer of carbs until around 5 p. On training days, ingest carbs from post-training until bed. On non-training days, have a single carb meal at night.
Postworkout Nutrition Muscles need carbs after a workout to replenish their energy stores and prevent further muscle breakdown. These supplements can help you get around this problem. Carb Back-Loading The same as for Carb Nite, but add 30 to 50 grams of a high-glycemic carb source like rilose or maltodextrin powder.
What is Carb Back Loading? To lean out and gain muscle, try carb back-loading. As the name implies, this limits carb consumption to late in the day. Taking in carbs in the afternoon or evening is done for a strategic reason. Carbs make both muscle and fat cells grow—and often at the same time. But by shifting when you eat carbs, you can actually control which kind of tissue grows. As stated earlier, Carb Nite can be effective without training.
Carb backloading, on the other hand, requires resistance exercise to work. Worse, you may even get fatter because of the presence of another hormone—cortisol. A stress hormone, cortisol will break down fat all morning, but combined with raised insulin, it can actually cause your body to create new fat cells. For these reasons, most of your carb intake must come in the evening. Toss in a weight-training workout right before you eat carbs, and you maximize your ability for insulin to store them in your muscle cells while leaving fat alone.
The best part? You get to eat tasty treats almost every day. Keep carbs at 30 grams or fewer for five to six days and your body will store them more effectively. Until the after noon, keep your carbs low— 30 grams or fewer. Begin your weight workout at some point between 3 p. The same foods prescribed on Carb Nite apply here—pizza, ice cream, and so on. It is not uncommon for followers of the plan to eat grams of carbs and still lose body fat while gaining muscle mass. That night, around six, eat your carbs, but go mainly with less sugary sources like rice and potatoes.
Say, dinner or a dessert before bed. Since nutrition is the most important aspect of gaining muscle or getting lean, just make sure you fully commit to one eating strategy or the other. For access to exclusive gear videos, celebrity interviews, and more, subscribe on YouTube!
Manipulating this effect is the key to getting the perfect body—lean, muscular, and strong. How to Do It: 1 Deplete Carbs Follow a depletion phase similar to the recalibration period that begins Carb Nite, but over a shorter time frame. More Videos.
The Carb Nite Solution
By: Dave Asprey. John Kiefer is an exercise scientist, nutrition expert, and author of the new book Carb Back-Loading. John applies his knowledge from a career in physics to hack the human body for fat loss, muscle gain, and improved performance. He is the author of the Carb-Nite Solution, and is releasing a new book that is designed for rapid fat loss and muscle gain.
John Kiefer: Carb Back-Loading – #19
When I first started Carb Nite I explained to my friends and loved ones why I needed to indulge once a week and they were all on board. They were just excited that I wanted to eat out and made it a fun game of choosing restaurants whose menus I wanted to explore. Not only was I able to experience some amazing cuisine, I re-gained a social life that I previously shied away from when food was involved. Mary shared a similar experience, but her switch to Carb Nite also meant enjoying her family gatherings again without guilt.
Carb Backloading: Eating Carbohydrates to Get Lean, Muscular and Strong
After my first ten-day cycle of the diet, I lost a significant amount of weight. Why is this happening? We also have to keep in mind that this is a totally individual thing, and there can be any number of causative factors. If this starts happening to you, you need to focus on keeping your carb nites limited, and they have to be a lot cleaner.