If you’re trying to lean down and lose fat, the combo of high-intensity workouts and low-carb eating is your best bet. High-intensity workouts are way more efficient at burning calories and building muscle than steady-state cardio (think biking or running at the same moderate pace for a set period of time). BuzzFeed Life asked Matheny to create a 20-minute high-intensity fat-burning workout that you can do anywhere (with a few minutes added to the front and end for warm-up and cool-down). The body will preferentially use this sugar as fuel during the workout and NOT dip into your fat reserves for energy. A recent study [1] looked into where the body will get its energy from during training when different foods are consumed beforehand. Basically a low GI meal is better than a high GI meal for forcing the body to burn body fat for energy.
That is, when fructose was added to the low GI meal, the body utilized sugar for fuel instead of body fat, just like with the high GI meal. It should be noted that the exercise performed was 1 hour of brisk waking (moderate intensity). Additionally, the specific muscle(s) worked will use its stored glycogen for any sugar it requires.
There is no need whatsoever to be consuming high glycemmic carbs (and in particular fructose) prior to a workout.
Can I give you my free muscle-building workout?Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT). I’ve been keeping to a low GL diet the last few weeks (basically your GLAD diet) and not taking any high GI carbs before workouts. However, primary substrate in HIT used for energy is from creatine phosphate stores in muscles. MuscleHack is simply one of the BEST sites on the net for free tips on how to gain muscle fast and lose fat. Do 10 reps. Make sure to keep your torso still while raising your arms and legs off the floor as high as you can. Make sure you take time to ease out of the workout and get in some stretches. Here are 10 that will leave you feeling great. There are plenty of compelling reasons to exercise—stress relief, better overall health, improved mood, and a lower risk of developing many diseases. Try it: Measure your “perceived exertion,” or how hard you’re working, on a scale of 1 to 10.
Try it: You don’t have to go overboard with a triple-shot large latte—if you don’t drink a lot of caffeine, even a small dose can have an impact on your workout.

Try it: Have a light high-protein snack (think, a hard-boiled egg or cup of Greek yogurt) before your workout. Kelly James-Enger (10 Posts)Kelly James-Enger is a freelancer and ACE-certified personal trainer who’s work has appeared in Runner’s World, Redbook, Health, Self, Fitness, and Shape. Get to Know Your Muscles for Better Results!If you are a beginner to lifting weights, then it is a good idea to understand what muscles are being used during workouts. And to boil a bunch of complicated science into a simple concept, when you eat a lot of carbs, that’s what your body uses as energy during a workout.
You start with Circuit 1, and you do as many rounds of that circuit as you can in 10 minutes (as many rounds as possible, otherwise known as AMRAP).
If you want to challenge yourself, you can take an ‘active rest’: do one minute of low-intensity jumping jacks, and get some water before starting Circuit 2.
This glycogen comes from a carb-up period on a carb cycling diet like MANS or from the carbs in my GLAD diet. I’m very keen to partake in Jacked n Ripped, I was just wondering if you could tell me the date of the next intake.
You are going to love your fast gains on THT :)Join thousands over the world who are packing on slabs of new muscle for free with Targeted Hypertrophy Training (THT).
Any kind of exercise, whether a moderate stroll around the block or a gentle yoga class, is good for your emotional and physical health.
When you strength-train, it’s not only what you do during the workout that’s important, but after as well. Simply put, the more muscles you work when you lift weights, the harder your body works and the higher your metabolism is going to be post-workout.
Instead, up the challenge to your body with more challenging, multi-joint exercises like clean and presses or squats with biceps curls, where you squat and curl simultaneously.
This is very … Continue Reading5 Fitness Apps You Must TryIn our ga-ga for gadgets world, smartphones, tablets, and iPods have become as much a part of workouts today as sneakers and sports bras. I’m a naturally slim guy who just had a little fat pad over the abs, which is now almost completely gone. He says, “I believe that THT training is the single best way to train for size and strength gains. We hit the gym or pop in a workout video with the intent of getting a leaner, sleeker, all-around better-looking bod.
After warming up for 5 minutes until you feel like you’re at about a 4, perform an interval where you’re at an 8 or 9 intensity; then go at an easier pace to recover.
Caffeine doesn’t only increase alertness and boost your mood—plenty of studies show that it has a positive impact on athletic performance as well.

That’s why it’s important to have some protein and carbs post-workout, ideally within about 30 minutes, to help replenish glycogen stores and start rebuilding muscle tissue. While … Continue ReadingWhat are Calories?Face it, we have become calorie obsessed.
Re: high GI carbs, I still have some dextrose (20-30 g) with my post workout shake, but not lots. What I have read points out that training fasted makes the muscles stress more, having as a result more need to grow and release of GH. Also for activities in higher intensities (~HR 110-170), where a mix of fat and glycogen stores are being used.
The main benefit of HIT is in the initiation of a signaling cascade to prevent muscle catabolism IMO. For example, I usually have one squeezed lemon in a cup of warm water, then my protein shake (ISO-100) into which I add a good helping of egg whites and a some flaxseed oil. If you can have a full-on conversation with your buddy on the elliptical next to you, it’s time to up your intensity.
Consuming caffeine makes exercise feel easier, and more fun—and boosts the number of calories you burn during your workout, too. But research shows that having protein before your workout increases your metabolism—not only during your workout but up to 48 hours after as well. Pre-workout ingestion of carbs shift substrate utilization even further to glucose – also makes sense. Moderate exercise is great if your aim is better health, but if you want to shed fat and get lean, aim for high-intensity workouts.
You’ll boost your metabolism much higher than doing a moderate steady-state workout, and you’ll burn more fat overall. Immediately after training I take a protein shake to which I add some BCAA supplement powder. Within an hour of training I usually have an oat milk cappuccino, 220 gram rump steak and either salad or green veges.

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