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Carb Cycling – What Is It & Does It Work?



Just what is carb cycling?
Simply put, its the process of eating less carbohydrates on some days and more on others.

What is the advantage?
In a carb deprival, your physical body is not getting energy from carbs — the body’s number one source for energy — it then start targeting stored body fat!

What is the disadvantage?
When you lower carbohydrates or cut out carbohydrates, such as on the Atkins diet plan, you run the threat of burning off that good ol’ hard-earned muscular tissue — this is bad because the more lean muscle you have, the higher your ability to burn fat — which is why it is important to use an amino-acid supplement to maximize your ability to keep lean muscle.

When would I use carb cycling?
Carb cycling is a temporary alternative in a fat-burning phase of any training routine. There is an emphasis on utilizing carb cycling as a temporary procedure (3-4 weeks just), otherwise muscular tissue burning (catabolism) can take place if taken longer compared to 3-4 weeks.

Exactly how do I carb cycle?
On some days, your carb consumption will certainly be greater in comparison to on various other days. Anyone can carb cycle how they please: reduced, moderate, and high days (different amounts of every day and in various orders). Try doing 2-3 reduced carbohydrate days (in between 100-120g of carbs) then 1 “high” day (around 150-160g carbs). If you do have a cheat meal, consume it on the “high” day. In terms of workouts, consistently make sure your low carbohydrate days fall on cardio/rest days and save high carbohydrate days for larger exercises.

LOW DAYS: 80-100grams (spread throughout the day; if you normally have 1/2 cup of wild rice with a meal, cut it to 1/4, etc OR keep that 1/2 cup brownish rice however totally remove a pleasant potatoe from a various meal and add in an avocado, nuts, and so on).
-2 -3 days; consistently on rest/cardio simply days.

HIGH DAYS: 150-160grams (carbohydrates are virtually eaten with every dish except for the last meal of the day; keep the carb source clean with foods like sweet potatoes, brown rice and other slow-digesting carbs)
after 2-3 days of low carbs, 1 high carb day; never ever on rest/cardio simply days – as an alternative except for “big exercises” such as legs, back/arms.

What do I switch out carbs with?
In a fat deposits burning stage, people generally lessen their calories somewhat. Considering that you are getting carbs, which consist of calories also, it is necessary to place back in calories from other meals sources. Switch out those carb calories taken out with calories from healthy fats or healthy protein.

Is carb cycling challenging to stick with?
Carbs have the tendency to be the yummy/delicious and loading parts of dishes. So, minimizing carbohydrates is rather challenging, however possible! Once again, this is a short-term strategy – just 3-4 weeks; you could stick to anything for that quantity of time! This is not a realistic diet plan for a way of living, however a wonderful means to burn fatty tissue.

Is it food cravings or fat deposits burning I’m feeling?
You could really feel hungrier compared to typical when you’re burning fat deposits. This is why it is essential to consume around every 2.5-3 hours to understand the difference in between the two. You are possibly famished so eat if those appetite discomforts kick in and it has actually been three hours because your last meal! Your hunger discomforts are coming from that fat deposits burning if it’s simply been two hours since you last consumed! Consume great deals of water, add coarse vegetables into every meal (spinach, asparagus, broccoli, etc), and avoid of the kitchen/pantry unless you have to be eating!

When you lower carbs or reduce out carbohydrates all together, such as on the Atkins diet regimen, you run the threat of burning off that hard-earned muscular tissue. Try doing 2-3 reduced carb days (in between 80-100g of carbohydrates) then 1 “high” day (around 150-160g carbs). In terms of workouts, always make sure your reduced carbohydrate days drop on cardio/rest days and save high carb days for bigger workouts.

See if carb cycling is for you and check out other books on carb cycling.

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Ilen & Lauren Bell are the husband and wife team behind Black Fitness Today, born, in 2011, out of their motivation to change culture, build a platform and lead the charge. Their purpose is to help change the culture towards health and fitness in the African-American community, showcase those who are making an impact, and promote healthier living. They also aim to serve as a platform for African-American fitness and health professionals and enthusiasts who are otherwise overlooked in traditional fitness media.


Your Guide To Shopping For Produce

Find out what produce you should definitely buy organic, and what is okay to buy conventionally



It seems to be getting harder and harder to know what is being sold to us at the grocery store. We know that the beautiful, shiny produce is the most affordable but probably contains the highest amounts of wax, pesticides and other chemicals. However, organic can be a bit pricey and possibly unavailable, depending on where you have access to shop.

Did you know that the USDA found a total of 178 different pesticides and pesticide breakdown products on the thousands of produce samples it analyzed? The pesticides persisted on fruits and vegetables even when they were washed and, in some cases, peeled.

See what happens when you pour hot water on conventional apples. The chemicals literally melt! It’s important that we buy organic and if we cannot, at least wash our produce prior to consuming (Video: Laurline Eldemire Lawrence via Facebook):

Check out the most recent list of produce that you should preferably buy organic, known as the ‘Dirty Dozen,’ and which produce is safe to purchase conventionally, known as the ‘Clean Fifteen.’ While you may not find every produce item you like to eat on these lists, this is a great start!

fruit, vegetables, organic

Dirty Dozen/Clean Fifteen. Credit: EWG

Read the full report here:

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Angela Rye Set To Join BET For New Program

The cultural and political thought leader’s new series ‘Angela Rye’s State of the Union’ begins January 31st



Angela Rye, BET

It’s about time! We are excited to learn that Angela Rye, Principal and CEO of Impact Strategies, CNN political commentator and NPR political analyst, will be joining forces with BET to deliver a new program, launching this month.

Rye is set to host and executive produce the quarterly news show, which is poised to dig deep into issues and stories affecting black America.

“Working with BET always provides a reminder of why I began to do this work,” Rye said in a statement to Blavity. “It is essential that we have platforms where we can discuss our politics, our challenges, and our culture through our respective lenses. The upcoming special will provide a glimpse of what’s to come with our partnership.”

The first episode of the series is tentatively titled “Angela Rye’s State of the Union,” which will be a primetime rebuttal to President Trump’s State of the Union address airing Wednesday, January 31 at 10PM PT.

Read more on Blavity

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Gee Bryant A Force To Reckon With in the Fitness Industry

Atlanta’s Transformation Specialist Talks About His Road from Uncertainty to Becoming a Successful Businessman and Celebrity Trainer



gee bryant, ri28

Fitness expert, success coach and entrepreneur Gee Bryant has always been a hustler with a “MUST get it” attitude, and he’s walking in his purpose. He’s the brains behind the #1 online fitness program Results in 28 Days and owner of The Loft Atlanta, Phlexx Fitness and is CMO of Fitness Plane.

Gee says that he never had a “real” job and did whatever he could to make money. He tried multiple business ventures that eventually led him to become a personal trainer, as a way to work for himself while also staying active. Even though fitness was never cool where he’s from, Gee says he’s always been in his own lane. He has always recognized that he is unique and learned that by being a personal trainer he had a major impact on people. This hobby eventually transformed into a passion.

gee bryant

Growing up in Philly, Gee says there was a lot of pain – he used to reflect on it and let it consume him, but now he uses his pain to push him further.

“You can’t be a victim your whole life.”

In 2015, after starting to create buzz around his name as a personal trainer, Gee decided to move to Atlanta with just his car and clothes. He created boot camps, trainings, began marketing himself on social media and just doing anything to make money, to pay rent, and to NOT go back.

“If you ain’t willing to go crazy, then leave the entrepreneurship game.”

Gee created a business plan with the mindset, “I’m going ALL IN.” He started with, “How much money do I want to make? And, How many people do I need to help?” He also began reading books and focusing on personal development.

“As you expand, your mind has to expand as well.”

Gee had a plan and a goal, and decided to do anything he could to make it all come true. His efforts started to work so well that Gee had an overload of clients, which then gave him reason to open up his first gym.

During this time he was constantly growing his brand on social media and in the fitness profession, but knew he wouldn’t be able to fully execute his vision without the right help. So, he reached out to trainers to hire and assist in his gym.

“I’m a control freak, but I had to learn how to let go. It’s better to have someone who can do something 70%, than you trying to do it 100%. If you try to do everything you’ll burn yourself out.”

Gee began pushing online programs that he created on his own, recorded on YouTube and from that he started increasing his clientele. From there, he built his website.

“For this to go global, it has to be beyond me.”

It was then that Gee created the RI28 program. Gee says he makes his program different.

“I get their mind right. Your body won’t go where your mind won’t let it.”

Gee says his program is so effective because it’s easy to follow, he has the RI28 Facebook support group, it’s only a 28 day program, the meal plan and workouts are included, he has a team of like minded people behind him, and it’s SIMPLE.

ri28, gee bryant, joseline hernandez

The Loft Athletic Club opened in Atlanta, GA this year. Not only did Gee need a bigger space, but he says, “It was time.” Loft Atlanta is FOR Atlanta.

“I did it MY way, he says.” He never cheated the process, and changed and helped thousands of people do the same thing.

What he wants people to know is that they can do whatever they want, not become a product of their environment, and he wants his legacy to be a legacy of SERVICE.

Gee encourages other entrepreneurs to be obsessed and consistent about their brand and reminds us that small daily improvements = long term results.

2018 is here and there is so much more for Gee Bryant to accomplish. Make sure to follow him @geebryant and via his website to not only stay in the loop with what he’s up to next, but to get all the information on how to join any of his programs or find his facilities.

gee bryant

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