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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.


How To Do The Barbell Hip Thrust…



Are you struggling to build bigger glutes?

Check out my video to learn about the 4 cues you must use with the barbell hip thrust in order to perform them with excellent form and maximize your gains.

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Michael B. Jordan Gained 15 Pounds of Muscle for Killmonger Role

Wallace Has Come A Mighty Long Way!



Killmonger, Black Panther, Michael B. Jordan

Erik Killmonger is a very powerful character in Marvel’s Black Panther. The supervillain, played by Michael B. Jordan, along with his dominating spirit and his pain, was just as important to the story line as the evolution of T’Challa. While there’s generally an antagonist in films (spoiler alert coming if you haven’t seen the film) – we didn’t find Killmonger to be so much of a villain after all.

Corey Calliet is the man behind Michael B. Jordan’s gains, and arguably another person who contributed the overwhelming success of the movie. The celebrity trainer, seen now on Revenge Body on E! helped Jordan bulk up, as well as help other stars like Angela Bassett, be at peak physical condition for Black Panther. Calliet has worked with Jordan in the past, most notably for Creed and the Fantastic Four reboot.

Michael B. Jordan, Killmonger, Black Panther

Photo: Men’s Fitness

“When you see him, you need to be scared, you need to be intimidated. We don’t want the nice, young-looking Michael,” Calliet said in an interview with Men’s Health Mag. He also describes his training style to that of an artist taking a chisel to a block of marble. “I’m talking about sculpting a body, not just conditioning it to be fast…I wanted to make his shoulders look better. I needed his upper chest to pop. I needed his back to tell a story. I wanted his back to look like a globe, like a map.”

So how did Jordan get his gains? Calliet trained the actor two to three times a daily and Jordan ate six meals per day. Get more details on Calliet’s training with details with Jordan here .



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5 Reasons People Quit Going To The Gym



1)  I don’t have time to workout

It takes 21 days to develop a habit. Diligently plan out the next 3 weeks, incorporate at least 30 minutes of exercise into your daily regimen for 3-4 times a week. Make having an active life intentional. Put it on the same level as having lunch or getting sleep. As you work-out, it will soon become a non-negotiable, similar to eating and sleeping.

2)  It’s Too Crowded And People Watch Me

The gym isn’t the only option that will help you reach your body goals. There are various in-home regimens that you can following YouTube or your favorite social media fitness professionals. Fitness is doing more movement than you did the day before. Lunch break walks, morning workout routines, and bike rides all support your desire to have an active (and private) lifestyle.

3)  I’m Not Losing Any Weight

Getting the body you desire requires a lifestyle change. Oftentimes we believe workouts are enough, but eating and sleeping are also main components for weight-loss. Fat is burned during your body’s recovery stage and muscle building process. As you work out, obtain 6-8 hours of sleep to maximize gains. Clean eating cannot be overlooked, a high protein-low carb diet is key. We have to break our traditional mindsets of consuming 3 meals a day and get accustomed to eating 6 times a day. Eating 6 times includes 3 meals along with 3 snacks, which can also include smoothies and shakes.

4)  No One Will Know If I Quit 

Accountability is vital to starting a new workout routine. Identify a workout partner. If you can’t find one, write a contract with yourself. Sign your contract and hang it somewhere so you can see it everyday. Knowing you have a commitment to yourself or your partner will help you form healthy, weight-loss habits.

5)  I Just Hate Working Out!!!

You may hate the gym, but everyone loves a good reflection in the mirror. Everyone wants to add years to their life and working out does just that. You have to ask yourself every day, “does my lifestyle add years to my life or subtract them?”Medications and hospital bills can become very expensive so prevention has to be the focus. Remember: the healthier we are, the better the reflection we have in the mirror.

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Karen Civil, Live Civil, Black Fitness Today





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