Carbohydrates play an important role in any fat loss diet. You need them to help you recover from your workouts but you need to limit them so that they don’t inhibit your fat loss. So what is the right balance of carbohydrates in your diet? When you eat carbs and what kind of carbs you eat depends on your body type and the time of day. Let’s look at this idea a little more closely.

The degree in which your body does not ‘handle’ carbohydrates well is known in sciency terms as insulin resistance. While there are many factors that impact insulin resistance; the most important is your body fat. Lots of Visceral body fat (the kind that sits inside your gut surrounding your organs) leads to increased insulin resistance. The greater your insulin resistance the worse your body is at processing carbohydrates.

The best way to deal with insulin resistance from a dietary standpoint is to use lower impact carbohydrates. The ‘impact’ of a carbohydrate is the degree in which it effects your blood sugar levels. This can be measured in terms of ‘glycemic load’ (higher glycemic load leads to greater effect on your blood sugar levels). One of the world’s top glycemic load researchers, David Ludwig, discovered in one of his research studies published in the Journal of the American Medical Association that people with insulin resistance lost more weight when they were on a low glycemic load diet vs. a low fat diet.

Low glycemic load diets are typically lower in total carbohydrates and higher in protein and fat than a typical low fat diet. This is the perfect kind of caveman diet for fat loss. You can easily eat this way by switching out rice, pasta, potatoes, breads, etc for spinach, broccoli, tomatoes, green beans, chick peas, etc. These are the kinds of carbs that you want to focus on eating throughout the day as they are low in total carbohydrates and sugars but higher in fiber.

While low ‘impact’ carbs are important for controlling insulin levels and increasing your rate of fat loss, fast acting carbs are also an important part of a fat loss diet. A 2006 study published in the European Journal of Applied Physiology showed that when people drank a sugary shake during their workout over the course of 12 weeks, they lost just as much weight as the ones that did not drink anything. Carbohydrates during your workout will allow you to train harder, burning more calories, and thus losing more fat. Fast acting carbs during your workout will also allow you to recover from your workouts faster, allowing you to continue training hard and losing weight fast.

The final important point that needs to be made is that when low carbohydrate diets are compared to low fat diets, the people on low carb diets consistently lose more weight after 6 months on the diet and they do not need to focus on cutting calories – they just eat however much they want. People on low fat diets need to focus on restricting calories and they don’t lose as much weight. Which diet would you rather be on?

If you are truly serious about losing weight as fast as possible then you need to adopt a low carb approach during the day but allow for a fast acting carb workout shake when you train.

About the Author/More Info:

Warp Speed Fat Loss is a complete 28 day diet and training system crafted to help you lose 10,15, or 20lbs of body fat in just 28 day. To start losing weight fast visit us today. Mike Roussell is a nutrition doctoral student at the University of Pennsylvania. Mike’s writings can be found in magazines such as Men’s Health, Men’s Fitness, and Testosterone Nation. Mike specializes in fat loss nutrition and diets for busy men and women who need to lose weight fast without it interfering with their lives. Warp Speed Fat Loss is a complete Done-for-You A-Z Fat Loss Blueprint that gives you exactly everything you need to eat to lose weight in record time.

One of the most popular, faulty and dangerous myths espoused in nearly every muscle building program is that you must use a full range of motion on every exercise in order to achieve maximal growth. Supposedly you have to take each movement to the fully stretched position and then finish in the fully “peak” contracted position. If you don’t you will never get huge… or so they say.

Without getting all technical and scientific let’s just look at a few real world examples to see if this advice makes any sense at all.

Starting from the ground up let’s begin with calves. All fat guys have big calves. They walk around all day with a lot of weigh on their calves but never once achieve a full stretch or contraction. It’s simply high loads, tension, volume and frequency. The same can be said for a lot of runners and bikers. And when the Olympics start today you will surely be awestruck by the calf development of the female gymnasts, who do spend a lot of time in the fully contracted position while walking on their toes but no time in the fully stretched position.

And speaking of the Olympics, not only will you notice that many 15 year old female gymnasts (with minimal testosterone levels) have calves bigger than the average guy but they also have thighs bigger than a lot of guys who spend several hours per month on the leg press. Yet, very rarely in their gymnastics training do they achieve a full squat position. There is actually very little, if any, full range of motion training done for their thighs, but they all have completely jacked legs.

Baseball players, rock climbers, mechanics and other manual laborers have huge, muscular forearms. But do you think that development is brought about by these guys consciously trying to achieve a full stretch and contraction throughout their game or work day? Of course not.

Powerlifters have huge legs yet only squat to parallel most of the time. Not a full range of motion movement. They also have huge traps which are mostly due to a lot of heavy deadlifts. There is NO range of motion for the traps on a deadlift. They contract, but don’t actively move from a full stretch position to the peak contraction position.

Not only is the deadlift the best trap building exercise there is, it’s also probably the best overall mass building exercise there is for the entire body. It has been heralded as such since the beginning of time from guys like Paul Anderson to Arnold to Ronnie Coleman. But name me one muscle group that is taken through a full range of motion on the deadlift. There is not a one!

So how can some experts espouse the value of full range of motion training while simultaneously listing the deadlift as one of the top exercises in any muscle building program? Ditto for the clean, clean and press, snatch, jerk, etc.

Not only is this myth incorrect but it can also be dangerous advice to adhere to. Achieving a full range of motion for the pecs would entail bringing your arms all the way behind your back to start the exercise and then crossing them all the way across your body in the front. First of all, that would destroy your shoulder. Second of all, it’s impossible and impractical.

Some guys try to really go for the deep stretch on dumbbell presses and allow their elbows to drop way below the bench. Others drop down into the deepest stretch possible on the dip bars. They have been led to believe that this extreme, loaded pre-stretch is needed for maximal muscle growth. The truth is that they will probably be seeing an orthopedic surgeon long before they get mistaken for Mr. Olympia.

Leg presses are another exercise where guys commonly push the stretch position way too far. If you bury your knees in your chest on a leg press, like many bodybuilders and coaches recommend, and allow your spine to round and your butt to come up off the pad you will surely have back problems that may plague you for quite some time.

Not only is going into the fully stretched position not recommended, but a lot of exercises have no tension whatsoever in the fully contracted position, which therefore makes that recommendation somewhat useless as well. If you want to target your chest and shoulders and not your triceps, most pressing movements should actually be done with a partial range of motion; stopping a few inches shy of lockout. A ¾ range of motion there is more beneficial than a full range. Think Lou Ferrigno doing military presses in Pumping Iron.

There are numerous other exercises where partial ranges of motion are far more effective and safer than full range movements. However, covering them all is beyond the scope of this article.

But hopefully by now you realize what a ridiculous recommendation this full range of motion nonsense truly is and will stop following it blindly without rational thought as soon as possible.

To learn the target range of motion for each and every exercise in your muscle building program and finally maximize your growth potential, avoid inevitable injuries, and uncover more mind blowing myths that you are probably following right now, visit MuscleGainingSecrets.com today.

Jason Ferruggia is a world famous fitness expert who is renowned for his ability to help people build muscle as fast as humanly possible. He has trained thousands of clients during his 14 years as a professional fitness coach, including more than 500 athletes from over 20 different sports. Jason has written hundreds of articles for numerous top rated training magazines and websites and has authored four fitness books. He is also the head training adviser for Men’s Fitness Magazine where he also has his own monthly column dedicated to muscle building. For more great muscle building information, please visit MuscleGainingSecrets.com

I see trash hanging out at playgrounds, sitting on the monkey bars, smoking cigarettes, writing with marker on the park benches or picnic tables, throwing garbage on the ground and completely abusing the outdoors.

I feel playgrounds are like the lost gems of strength. I have gotten some of my best every workouts by bringing a kettlebell, sandbag and sled to the local playground.

The freedom is truly endless, there are no rules, no crappy music to stop my thunder, fresh air to breathe compared to the dead air of the uninspiring gym crowded with wimps, cry babies and cell phone lovers.

I mean, come on now, how the heck can you get psyched to squat 400 lbs when you’re on the phone with your buddy right before your set?

I throw my kettlebell around, push, pull, carry and yes, I did say throw. Throwing kettlebells is awesome for developing power. You can’t throw a kettlebell around when I’m in a crowded stinkin’ gym, right?

Then we’ve got pull up bars, parallel bars, picnic tables, stones and open terrain. Just imagine the kick butt training you can let loose with when the possibilities are wide open!

Try this playground workout and let me know how it goes for you.

And, I don’t have to remind you to shut off your cell phone do I?  Didn’t think so, let’s get busy!

1A) sandbag zercher squat 3 x 10

1B) mixed grip pull ups 3 x max

2A) sandbag walking lunges 2 x 20

2B) hand walking on parallel bars 2 x back and forth x 1

2C) recline rowing on parallel bars 2 x max reps

3) car / truck push in parking lot 3 x 200’

That workout oughtta kick your butt thoroughly, but hey, that’s what I’m here for!

Till the next time…

Kill it,
Zach Even-Esh

PS: If you like the workout and playground assault tips I just hooked you up with, you will love this site.

I say what AND who because changes occur inside and out. The training here affects the emotional and psychological as well as the physical aspects.

Here’s a perfect example: one of our BEASTS, David Ellis, a Judo Black Belt and Brown Belt in BJJ. At 185 lbs or so he is very unassuming, but when he trains he unleashes a ferocious intensity that sends shock waves through the gym!

As you know, we follow the guidelines I lay out in The Ultimate Underground Strength Kit.

Our Football players follow suit. We want to develop an insane amount of work capacity, and this means developing strength, speed and conditioning that NEVER quits.

But, here’s the REAL beauty of finding a training program like This.

It becomes a time and place where you lose yourself and find yourself.

The training has a very spiritual and emotional aspect to it that makes you feel great from within.

Once you begin changing who and what you are from within, the physical will take care of itself at a whole new level, faster than ever before!

It’s time you began your journey with a system that gives you much, much more than simply bigger muscles.

In Strength,

Zach Even – Esh

P.S. – With all the craziness that we encounter on a day to day basis, the stresses of life, you need a place of calming, a place that brings you back to feeling great about yourself and life.

Yes, this will become a kind of therapy for you, and it’s a beautiful thing when you get to experience the powers of our Underground Strength Kit!