Carbohydrates are your friend

There are ways to manipulate your nutrient intake to maximize fat loss. One of those I like to call carbohydrate rotation. It is a secret that bodybuilders have been using for people to drop every bit of fat from their body and get a hard ripped body.

You do not need to be a bodybuilder though, this secret will only work for as well as the common people. carbohydrate rotation as a quick weight loss strategy that works in three ways: 1. cut way back on fat intake 2. limit carbohydrate consumption 3. increase protein consumption cutting back on fats is clear. Get rid of butter, oils and fried foods from your diet. Eat only lean protein and skinless poultry. pretty simple. besides dropping fats from your diet you will want to limit carbohydrates to suppress the release of insulin. One of the effects of insulin is to increase the uptake and storage of dietary fat.

By limiting carbohydrates to choke off the supply of insulin, thus increasing fat loss. adding extra protein in your diet is to help the lips of your existing muscle. One of the downsides to limiting carbohydrate intake is after about 3-5 days your body will enter a state of ketosis. This happens when the muscles do not have a source glycogen (stored carbohydrates) to burn as fuel.

The body will look for an alternative source of energy and if there is not enough protein available for your body will start using muscle tissue for fuel. Here are my 7 step guide to manipulating carbohydrates for download promote maximum fat loss while maintaining your existing muscle mass. This guide assumes you are eating six meals a day and drinking plenty of water (64oz a day or more if possible).

It also assumes you are exercising daily.

# 1 think low carbs, no high fat! you're not doing your body a favor by using diets that eliminate carbohydrates completely and you will be eating mounds of high fat foods such as hamburger, bacon and whole eggs. The winning strategy is to limit carbohydrates and fat while lean protein makes your key ingredient to stave off muscle loss.

# 2 cut it in half to divide your day-to-day carbohydrate intake two. a normal 200 pound man will usually eat about 500 grams of carbohydrates daily.  follow one half the usual carbs per day (250g) for a day. Next, slash reduced total a half times more (125g) and stick lowered carbohydrate intake for two more days. spread your carbohydrate intake evenly over the day.

# 3 Eat your carbohydrates before and after exercise. During days 4 and 5 you will keep your carbohydrate intake to reduced levels (125g), but only eat carbohydrates before and after you exercise. split your carbohydrate intake evenly (62.5g 62.5g before and after exercise). This will help spare your muscles while depleting carbohydrates in the body and kicking the mechanism of insulin into high gear.

# 4 seed slice carbs. Now that you have exhausted your muscles of glycogen you can really push the envelope for two days. your energy at this point is likely to be very low, but the stick, it's only two days and this is where you get the greatest fat loss. cut back on your carbohydrates 75 grams for the next two days. Try to eat most of your carbs before exercise to give you the energy you need. For the rest of the day only carbohydrates you should get come from vegetables.

# 5 switch it out for an enjoyable day. When you are on a low carbohydrate diet your body will adapt which will slow your metabolism and your rate of calories burned. You can trick your body by switching things up for a day and keep your metabolism and fat burning in high gear. Increase your carbohydrate intake to 80% of normal (it is 400 grams for the referenced 200 pound male). It is fool increase your metabolism and keep your metabolism high while also providing you with much needed energy at this point.

# 6 Do not forget to increase protein. During your reduced carbohydrates you will need more protein to keep your body from using your muscles as fuel. follow the schedule below for protein intake to avoid this problem. 1 day: 1 gram of protein per pound of bodyweight every 2 & 3: 1.2 grams of protein per pound of bodyweight every 4 & 5: 1.6 grams of protein per pound of bodyweight Day 6 & 7: 1.8 grams of protein per pound of bodyweight every 8: 1 gram of protein per pound of bodyweight

# 7 rinse and repeat.

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