*** THE 10 CARB COMMANDMENTS ***

➡SUPREME ASSAILANT FIT TIP⬅  *** THE 10 CARB COMMANDMENTS ***

RULE #1: LOW CARB DIETS CAN BACKFIRE…

When one wants to improve their “buff to blubber ratio”, one does it with urgency. Sure, too many carbs, and the wrong kind, can make you more sloppy than sliced. PLUS, drastic cuts can cause your metabolism to sputter, making it harder to have a better six pack…. or six pack in general. Instead of putting off carbs, make them work for you by following guidelines.

RULE #2: GET BIG WITH MORE CARBS…

Protein helps repair and build muscle after a tough workout. HOWEVER, with packing your muscles with glycogen, you’ll tend to “overspill.” 

Glycogen is the collection of carbs stored inside muscle cells and the most acessible source of energy to fuel training. If you’re training to put on size aim for 1.5-2 grams of carbs per pound of bodyweight. 

RULE #3: KNOW WHEN TO SCALE BACK…

When your goal is to get lean and ripped, i recommend cutting carbs to less than a gram per pound of bodyweight. This helps encourage the body to burn more fat for fuel. On days when you don’t train, you can cut back slightly more. if you find energy levels sagging or muscles looking soft, add an extra portion to see if that helps. 

RULE #4: PRIORITIZE “WHOLE” CARBS… 

Not all carbs are created equal. Slow digesting carbs like oats, rice should constitute the bulk of your daily carb intake. These edibles result in less drastic rise in blood sugar than processed counterparts. 

RULE #5: RISE AND DINE…

You need carbs at breakfast to replace glycogen stores that have been used up during the overnight fast and to boost blood sugar so you have energy to tackle the day. Providing carbs also helps turn off early morning catabolism. 

RULE #6: THINK FAST AFTER WORKOUTS…

Fast digesting, high glycemic carbs tend to create a large surge of the anabolic hormone insulin streaming through your blood. High insulin levels drive recovery nutrients into your muscle cells to restock glycogen and stymie further muscle breakdown while encouraging growth.

RULE #7: GO SLOW BEFORE WORKOUTS…

Focus on slow digesting carbs 1-2 hours before a sweat session. This provides a stead supply of carbs during training to keep energy levels up for you to train harder. 

RULE #8: STOP CARBS AT DINNER…

To keep your fat burning furnace hot while you sleep, keep your carb intake low before bed. Metabolism slows during the night time. Carbs also put a damper on growth hormone release during sleep. Growth hormone encourages muscle recovery and growth while at the same time promoting fat burning. 

RULE #9: USE THE ONE HOUR RULE…

You can get a boost from consuming fast acting carbs in sports drinks/gels when in engaging in sustained high intensity training for longer then an hour. This prevents the drop in blood glucose and muscle glycogen that can slow muscular contraction and speed up the onset of fatigue. 30-60 grams for each hour of exertion.

RULE #10: FIND FIBER…

The average American only consumes a fraction of what they should be. This is not good because fiber helps fight a number of chronic diseases and keeps you feeling full by slowing down digestion.

COMMITTED TO YOUR SUCCESS,

CHRIS PEDROZA

OWNER / INSTRUCTOR of SUPREME ASSAILANT

http://www.supremeassailant.net

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