We have become obsessed with carbohydrates, and for good reason: they have a powerful grip over the number one fat burning gatekeeper, insulin. However, you are probably more lost than ever when it comes to proper carb intakes.
Even worse, if you manipulate your carbohydrate intake the wrong way while simultaneously increasing exercise intensity, the results could be disastrous. Especially if you are lifting weights.
Thus, here is the truth behind this macronutrient and weight loss:
1. Primary roles: Carbohydrates are the primary source of energy for the great majority of systems in your body. Knock out carbs and your concentration will fog. Knock out carbs and your muscles will not have energy for high level training.
2. Side effects of low intakes: The most damaging side effect here is an increased rate of muscle protein breakdown for the creation of blood glucose. Once you start to burn through muscle like a knife through butter, your daily rate of caloric burn goes down.
3. Dangers of having too much: When you flood your system with too many carbohydrates, your active tissues actually reduce the amount of nutrients they absorb as a protective mechanism. So not only do you end up with too much blood sugar, but your active tissues resist absorbing the excess. In other words, you provide the optimal situation for excess fat accumulation. It’s like giving your fat cells a direct (and enlarged) feeding tube.
4. How to identify good sources: The best sources of carbohydrates are going to be high in fiber and low in sugar. This is by far the simplest way to evaluate carbohydrate quality. Even easier, legumes and/or beans are the slowest digesting carbohydrates. If you were to simply limit your carbohydrate intake to legumes and beans, you are almost guaranteed to lose fat.
5. Most pervasive myths: The most damaging myth is that you can’t lose weight if you have carbohydrates in your diet. Not only is this false, but ironically, it decreases your rate of fat loss because you can’t exercise with intensity. And low intensity workouts just do not provide the necessary effect for profound fat loss.
Carbohydrate optimization doesn’t have to be complicated, you shouldn’t be getting a mental hernia when planning this out. Just make sure you stick with high fiber and low sugar sources. Do this and you will be far better off than the majority of the population.
Author Katherine Crawford, an exercise physiologist and former flabby arms sufferer, teaches how to lose arm flab. Unearth how to get sexy and sculpted arms by visiting her website with specific arm exercises for women now!
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