One of the most common things you’ll hear in the fitness industry is that carbs make
Well, it’s true – they CAN.
But all you have to do is eat all your favorite carbs at the RIGHT times, and you’ll NEVER store them as fat.
If you do eat carbs at the wrong times, you’ll be scratching your head wondering why your belly isn’t 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.
- 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 work out in the a.m.
- Your metabolic rate runs highest during the a.m. hours (or after you wake up from sleeping) then it will later in the day so you’ll more likely use these carbs as energy.
- 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 session.
This will ensure that these carbs are used as energy during and after the workout to avoid fat spillover – and provide sustained energy throughout the workout. Better performance equals more fat and calories burned during and after the workout.
Additionally, 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 carbs from starches and fruits is in your post-workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high-intensity training.
If you work out late at night you could consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover.
This works best when you’re following more of a maintenance schedule so I don’t recommend using this tip when trying to achieve rapid fat loss, but it does prove the point that eating late at night doesn’t make you fat.
That’s because when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:
- Increased metabolic rate and increased nutrient absorption
- Accelerated depletion of muscle glycogen
- Release of catecholamines (fat burning hormones)
The result is increased fat loss and something called “super-compensation” through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, which is greatly enhanced during the post-workout window.
Other benefits 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 it’s so important to eat the majority of your impact carbs in your post-workout meals.
Regardless of whether your goal is fat loss, strength, performance, energy, improved health, or anything else, you must understand the process of carb timing.
Over time, you’ll improve your insulin sensitivity dramatically, which will improve your body’s ability to burn ugly fat as fuel on a daily ongoing basis.
~ Shaun Hadsall
That’s why it’s so important you learn how to cycle your carb intake. You’ll be able to take total control of your metabolism and maximize fat loss. And that is exactly what my buddy Shaun Hadsall shows you how to do in his brand new 4 Cycle Fat-Loss Carb Cycling System.
You’ll discover how to carb “cycle” so you can eat LOTS of carbs and NEVER store them as fat with a brand new technique called Macro-Patterning™…and it’s pretty darn cool if I do say so myself.
The result? You RID “dieting” from your life forever and AVOID rebound weight gain once and for all.
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Rick Kaselj, MS