All bodybuilders search for the best fat burning diet. Knowing how to burn off excess body fat while maintaining impressive muscle mass is what separates bodybuilders from weightlifters. Part 1 of this series discussed what to avoid when trying to lose body fat, the concept of carbohydrate rotation, as well as the effect that carb depletion has on your body’s fat burning mechanisms. This article will discuss how to begin using carb cutting to turn your body into a fat burning monster!
You want to start burning fat by cutting carbs out of your diet. This needs to be done safely and with a plan to maximize the incredible results that you desire. Remember, we are not going to totally eliminate carbohydrates from our diet, only reduce them. The easiest way to do this is to cut your intake in half. This will make the process all the more easy. No counting or measuring. Just cut the carbs down the middle. So if you like to eat 6 pieces of toast at breakfast, only eat 3. If you have a baked potato with meals 2 through 4 then only eat half. The cup of rice you’re going to eat at dinner – make it 1/2 a cup. Simple!
By using this method of halving carbs in your diet you will still be able to train hard and maintain the intensity of your workouts. The caveat to this is learning how long and how many workouts you can do before your body starts to crash. You must understand that cutting carbs will reduce your glycogen stores. As glycogen nears depletion your body will stop burning fat and turn to muscle for its needed energy. If you start to drag in the gym and can’t complete your workouts like you used to it’s time to change your methods.
Under the best fat burning diet plan, when you feel depleted, you will increase your carb intake over a two day period. The amount of carbs should be near the level you were at before you cut them in half. Glycogen stores will start to increase as you ingest more carbohydrates and your energy levels will start to rise. You are now building an energy supply that will help you train at a higher intensity when you cut your carbs again. Increasing your intake will also keep your metabolism active and it will prevent muscle loss.
How long should you cut carbs to reduce body fat? This will vary from individual to individual. Some bodybuilders will crash after only 3 days of cutting carbs, while some will last 6 or 7 days. The best way to monitor the effects of reducing your carb intake is how you feel in the gym. If you begin to drag then it’s time to increase your intake the next day. I would suggest starting with halving your carbs for 5 days, then increasing them for two days. However, if you notice a crash coming on sooner than 5 days increase those carbs!
The best fat burning diet is the one that you can stick to AND the one that has been proven to be effective year after year for one successful bodybuilder after another. Click here for part 3 of this series to learn exactly what to do to start burning fat like the pros: Fat Burner 3