Carb Cycling 101

 

Carb cycling. Hmmm. I'm intrigued. You? Most of you reading this have been brainwashed to think carbs are the devil. Not so. If you know anything about anything you know that there are good carbs and bad carbs. And the right balance of carbs, protein and fat is imperative for your overall health. Chris Powell, trainer from ABC's "Extreme Weight Loss" swears by carb cycling to lose and maintain your optimal weight loss results. Powell explains that high carb days rev up your metabolism and low carb days maximize weight loss. The theory is that when your body keeps alternating between modes, you create the perfect balance to weight loss. So what is carb cycling? In the following paragraphs, you'll learn the basics of carb cycling, four different carb cycling plans - Easy, Classic, Turbo, and Fit - as well as the basics of how to execute this on a weekly basis.

What is Carb Cycling?

Carb cycling is an eating plan with alternating high-carb and low-carb days. It’s that simple. It also has built-in reward days or reward meals (depending on the plan you’re following), so you can still eat your favorite foods on a regular basis. Sounds pretty much perfect, right?

While each plan has a different mix of high-carb and low-carb days, each day works basically the same:

• Eat five meals—no more, no less.
• Eat a high-carb breakfast that includes both protein and carbs within 30 minutes of waking.
• Eat your remaining 4 meals - either high-carb or low-carb, depending on the plan you’re following - every 3 hours.
• Choose approved foods (Click HERE for the printable food guide)
• Drink a gallon of water.

How does it work?

In order to lose weight, our bodies need the right combination of proteins, carbs, and healthy fats. Here’s why:

• Protein builds and maintains muscles and these muscles burn calories like an inferno. Protein also breaks down more slowly than carbs and fat, which burns even more calories and helps you feel fuller longer.

• Carbs are the preferred fuel source for your muscles and organs, and they come in healthy versions (vegetables, fruits, grains, and legumes), and not-so-healthy versions (cakes, cookies, soda, doughnuts, candy, and many processed foods).  Healthy carbs are also crucial for burning calories, and since they break down more slowly than those not-so-healthy carbs, they keep your blood sugar and energy levels steady, and they also keep your calorie-burning furnace hot so it burns more calories!

• Healthy fats (unsaturated fats) eaten in moderation help the development and function of your eyes and brain and help prevent heart disease, stroke, depression, and arthritis. Healthy fats also help keep your energy levels steady and keep you from feeling hungry.

So why do we alternate high-carb and low-carb days in carb cycling? On high-carb days you’re stocking your calorie-burning furnace so that on low-carb days your furnace burns fat, and lots of it! This pattern tricks your metabolism into burning a lot of calories, even on those low-carb days. It’s an amazing and well-proven process.

For this plan, carbs are considered fruits, starches (such as bread and rice) and starchy vegetables (like peas and potatoes). Reach for non-starchy veggies (like broccoli, asparagus and spinach) all you want - they don't count toward the day's calories.

What are the benefits?

Carb cycling has many benefits:

• It fits any lifestyle.
• You’ll learn how to shed weight and body fat, and how to make smart lifestyle choices for the rest of your life. This puts YOU in control.
• You’ll feel better and have more energy.
• You’ll eat the foods you love.
• You’ll build lean, strong muscles.
• You’ll be empowered physically, mentally, emotionally, and spiritually.

Your CARB CYCLING weekly plan:

In order to find your ideal Carb Cycling plan, click on the links below to learn more about Powell's four different Carb Cycling plans -

Easy Carb Cycle
Classic Carb Cycle
Turbo Carb Cycle
Fit Carb Cycle

Remember you'll eat five times each day from the approved food list above at three hour intervals. Each meal should be around 250 calories, not including non-starchy veggies for a total of about 1,250 calories daily. Have your first meal within 30 minutes of waking and drink 1/2 your weight in ounces of water daily to fire up your metabolic engine. And if you want to see results and don't have any excuse to deviate from the plan, prep meals on Sunday for the week ahead. Pre-cook your proteins, chop veggies and store everything in the refrigerator.

Get even more details on carb cycling in Powell's books Choose to Lose: The 7-Day Carb Cycle Solution, and Choose More, Lose More for Life

Why didn't I think of that?

How genius and functional is this water bottle? It's almost as cool as my iPhone card carrying phone case with an added bonus of carrying a key. It's products like this that make me shake my head and wonder - why the heck didn't I think of this? I'm smarter than that.

Perfect for the gym, long bike rides or to carry with you all day as you try to get in your 64 oz of water. Which I can't seem to master for the life of me. Tomorrow I keep saying. But for today, I sit surrounded by wine glasses and Diet Coke. Sigh.

To purchase, click HERE.

Word of the Weekend: Pinnercise

{ PINNERCISE }:  To spend more time pinning exercise moves and motivational quotes on Pinterest than you do actually working out.

This made me laugh out loud. It's spot on.

Get fit: Fat burn or cardio setting??

I get asked all the time - If the "fat burn" and "cardio" setting on exercise machines both torch calories, which one is better?

My theory is as long as you are moving you are burning calories. But the harder you work, the higher the number of calories burned will be.

To explain it in real easy terms; the preset cardio programs on most stationary bikes, treadmills, and ellipticals shed calories by working with intervals - sandwiching challenging periods of training between easier ones. Fat burn sessions, on the other hand, typically keep you moving at a consistent pace and exertion level but for a longer period of time. That can be helpful if you're just starting an exercising routine or trying to improve endurance.

To get the biggest bang for your buck, I personally believe the CARDIO option is the best bet. The highs and lows of the intervals will get your heart rate up and keeps it there - even during the short stints. The bursts of speed and intensity strengthen your ticker and rev up your metabolism to torch the most calories.

And if you really want optimal calorie burn - adjust the incline or resistance. Challenge yourself. And don't forget to warm up and cool down after each workout. Drink plenty of water and replenish your body with healthy food choices. Just because you worked out, doesn't give you free rein to hit up the McDonald's drive-thru on the way home.

I LOVE...

Everyday this week I am going to highlight something random that I love. Let's start this off with a few power packed, butt-kicking at home workouts that will get you results. If you've been needing alitte motivation and finding "you" time is an issue, these will be your saving grace.

1) Jillian Michael's "30 Day Shred" - HUGE FAN of this DVD!!! Who doesn't have 30 minutes!?!?! Well it's actually only 20 minutes. Even better. ;) For only $10, you can get whipped into shape with the celebrity trainer from the hit series "Biggest Loser,"Jillian Michaels. She bases her "no-nonsense workout on the 3-2-1 method: 3 mins strength, 2 mins cardio, 1 min abs. In just this short video, you will feel like you've spent an hour in the gym. You will need free weights, anywhere from 3-10 lbs.

Want more from Jillian Michaels? Check out her series of workout DVD's here. "No More Trouble Zones" is also one I highly recommend.

2) The Firm's "Calorie Explosion" - Fat doesn't stand a chance with this video! Calorie Explosion lets you customize routines to meet your fat-blasting goals as well as your schedule. Choose a quick individual routine, mix two or three...or perform the entire workout (48 minutes) for a maximum calorie burn. The only at home equipment you will need are some free weights, anywhere from 3-10 lbs. You have the option to customize your butt-kicking workout any time of the day for only $13.99:

12-minute Kick-Butt Athletic Drills
12-minute Explosive Power Moves
12-minute Cardio Kickboxing
12-minute High-Intensity Moves

Love The Firm DVD's? Check out their entire collection here. I highly recommend "The 500 Calorie Workout" as well.

3) Jackie Warner's "Power Circuit Training" - Work out with celebrity trainer and television star of the hit show "Work Out," Jackie Warner. Her Beverly Hills gym, Sky Sport & Spa, is known for sculpting some of Hollywood’s best bodies. Her renowned circuit training workouts command up to $400 per hour. Now you can shed unwanted pounds, decrease body fat, sculpt amazing abs, and tone to reshape your entire body in the privacy of your home for only $10! The Power Circuit Training video includes five powerful workout options for real body-changing results. You choose your workout:

15-Minute Total Body Circuit
40-Minute Total Body Circuit
15-Minute Abs Only Circuit
15-Minute Upper Body Circuit
15-Minute Lower Body Circuit