Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!'

Carb Cycling for Stunning Weight Loss!

By Mike Heatlie MSc
Article Word Count: 1112

When weigh tloss is the goa lthe emphasis must focus uponthe food and fluid intake, as ultimately this is what or failure. The majorityof individuals inwestern society consume more calories thantheir body requires.

The UK Department of HealthEstimated Average Requirements (EAR) for dailycalorie intake is 1940 calories per dayfor womenand 2550 for men.

With so many high energy foods and fluids available today it is obvious why one in five adults are obese inthe UKand that ratio could evenrise to one inthree by 2010. In many restaurants it is possible to consume over one thousand calories in one meal!

Diets have many drawbacks, hence the frequent yoyo effect with many individual’s weights over the years. are hard to sustainover many days and weeks, they lead to depression and apathy, individuals lose energy and feel tired throughout the day, also lead to muscle loss lower metabolic rates and decreased muscle tone. There are though successful strategies that can be implemented to prevent the aforementioned conditions. Apopular strategy amongst bodybuilders and top fitness athletes is to cycle calorie and carbohydrate intake. I first came across this method of Carb Cycling in 1996 froma North American female body builder Negrita Jayde and I have tweaked it away from body building and have success fully implemented it as a weightloss strategyfor myclients. The Carb Cycling plan has many benefits:

* It is easyto follow for the client as it doesn’t require continuous days and weeks of calorie or carbohydrate restriction.

* It prevents muscle wasting and subsequent metabolic slow downthrougha quality intake ofproteins and calorie/carbsurges.

* It provides a quality physiological environment for fat burning and weight loss. I want to make this clear that carbohydrates are without question an essential part of any individual’s diet. However the problem lies in the fact that people consume far too many of them, and far too many poor quality carbohydrates resulting in high insulin spikes promoting fat storage. CarbCycling allows individuals to cycle their carbohydrate intakes so they have days
of calorie/carbrestriction, and days where they consume more carbs and calories. The breakdownis usually as follows:

Your basalmetabolic rate (BMR) must be calculated first and I recommend using the HarrisBenedict formula:

For Men BMR = 66 + (13.7xweight inkg) + (5 xheight in cm) (6.8xage)

For Women BMR = 655 + (9.6xweight inkg) + (1.7xheight incm) (4.7xage)

For a female client who was 32 years old, 5’6” (165cm), and weighed 159 lbs (72kg), her BMR would be: BMR = 655 + (9.6x72kg) +(1.7x165 cm) (4.7x32) 655 + 691+ 280 – 150= 1476

An individual’s energy expenditure however, isn’t based entirelyonthe BMR, your physical activity levelmust be accounted for also:

So if the women was moderately active her tota ldaily energy expenditure (TDEE) would be: 1476 x1.6 = 2362 calories.

This figure would be the amount of calories required per dayto maintain this given weight. However if weightloss is your goal, in order to achieve that there must be a calorie deficit. This is where the carb/calorie cycling method works so well. You can couple the carb restriction days with low calorie days, and high carb days with higher calorie days. The carb/calorie cycling plan now looks like this:

1600 kcals 2200 kcals 1600 kcals 1800 kcals 1600 kcals 2200 kcals 1800 kcals

This totals 12,800 calories per week, 3,734 calories under the woman’s TDEE (2362), a calorie deficit of approx 25%. This is a moderate deficit, a greater deficit can be unhealthy, dangerous, and just far too difficult to achieve.

1520% below maintenance calories = conservative deficit
2025% below maintenance calories = moderate deficit
2530% below maintenance calories = aggressive deficit
3140% below maintenance calories = veryaggressive deficit (risky)
50%+ below maintenance calories = semistarvation(potentiallydangerous)

Every gram of fat yields 9 calories,
every gram of protein and carbohy drates yields only4 calories,
so therefore it is possible for you to eat the same QUANTITY of foods by consuming more QUALITY foods.

Quality protein sources
Whey protein post workout
Turkey(white meat)
Chicken(white meat)
Tuna Fish(can)
Fish(flounder,
tuna, salmon,
shark, etc.)
Shellfish(alltypes)
Leanbeef(including leancuts ofsteak)
Cottage Cheese (0 or 1% fat)
Egg whites
Quality carbohydrate sources

Wholewheat pasta Whole grain breads, pitas, etc. Brown rice Oats Sweet potatoes High fibre cereals Beans/Legumes The CarbCycling plan is flexible. Ifthe ‘No carb’ days are too much for you then simply change themto ‘low carb’ days, or if 1600 calories is too extreme for you, then allow 1800 calories, as long as there is sufficient calorie deficit for weight/fat loss.

On higher carb days you can cheat somewhat. Alcoholic drinks and high energy foods can be consumed on these days providing you do not exceed the calorie limit. This makes the carb/calorie cycling diet plan sustainable. It does not banish any foods or fluids, and does not require days and weeks of constant calorie restriction leading to boredom, hunger, and apathy.

Much willdepend on your training and dieting age. If you have never been on a diet before, then 46 weeks is the maximum you should be dieting. More experienced individuals who have trained for years and have dieted on numerous occasions will more familiar withthe dieting process. Body builders for
example canadminister strict carbcycling diets for 1216weeks.

On the carbcycling diet, protein should be eaten with every meal, and the meals themselves split into smaller more manageable meals, 56 meals ideal. Unlike carbohydrate, protein cannot be stored inthe body so a constant supply throughout the dayis warranted. Protein also has a thermogenic effect almost twice as muchas carbohydrates and fats, so ifthe client consumed 100 calories of lean chicken breast, approx 30% ofthose calories are used during the digestion process. Water should be drunk inabundance and a multivitamin should be takento offset any potential deficiencies.

Mike Heatlie MSc is one of the leading Personal Trainers worldwide. Mike holds a Masters Degree in Medicine & Science in Sport & Exercise and a 1st Class Honors Degree in Sport & Exercise Science. He has a ten year Personal Training relationship with US singer Gwen Stefani, and is the author of the epic ebook 'Lose 10 Years, 10 Pounds, in 5 Weeks!'

www.mikeheatlie.com
www.lose10poundsin5weeks.com

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