It requires you to alternate between High Carbohydrate days (training days) and Low Carbohydrate days (non-training days). What is Carb Cycling?Ĭarbohydrate Cycling is a process which enables fat loss without sacrificing performance and muscle gains. It’s important to know that if you are sedentary one day and very active the next, you'll need to increase or reduce the carb, protein and good fat intake based on the same. Given that many of us (especially office workers) are sedentary one day and active the next, it’s important that we predetermine how many macronutrients (carbs, proteins and fats) we need on a daily basis to make sure that we have the energy to train hard, recover well and stop the fat from piling on. A simple calculation using your BMR and PAL can help you work out your daily calorie needs. Your physical activity level (PAL) is a figure used to estimate your energy expenditure based on your daily activities. The next step is to estimate your Physical Activity Level (PAL). These moves will elevate your heart rate, burn loads of energy, and give a plethora of muscles a good workout. I recommend doing compound exercise and big moves that target lots of muscles in one go. If you increase your lean muscle mass, you will turn your body into an energy burning machine. Think about this next time you’re working out. To Note:You must note that the more muscle you have, the more you fuel your burn at rest. Use the table below to calculate your own BMR. BMR accounts for 60% - 75% of the calories you burn daily. It is the number of calories you burn at rest over a 24-hour-period in order to maintain bodily functions. You can calculate your daily energy (calorie) needs by working out your Basal Metabolic Rate (BMR). However, a method called Carbohydrate Cycling can manipulate how your body and hormones use certain fuels to help you improve your performance and get you beach body ready. Avoiding carbs, proteins or fat completely is a bad strategy. Scrap the idea of losing the dreaded carbs and think more seriously about when you consume them. The calculations below are going to make you think very differently about nutrients and when to implement more or less of them. There is no disputing that your fitness training is important, but how you fuel, what you fuel with, and the timing of your consumption are key to staying trim and developing a lean and muscular body. It is precisely how we use and manipulate these fuels that determine how we lose weight, perform to the best of our ability, and develop into a stronger, more capable athlete. As the intensity of our activities change, so do our energy systems and the fuels we need for our bodies to function. Your macronutrients (carbs, fats and proteins) play an important role. How are you to know if you are over or under eating? What you should and should not be eating? And is your food consumption helping or hindering your progress? Knowing how many calories to eat on a daily basis can be tricky task, especially when you’re slumped over your desk one day and hitting it hard at your favourite fitness class the next.
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