Macronutrient Primer: Carbohydrates

After covering protein, I decided to write my next article on carbohydrates. Carbohydrates are a misunderstood macronutrient in the fitness industry. It’s quite alarming how many people think they are insulin resistant or can’t tolerate carbs. This article will discuss everything you need to know about what a carbohydrate is, how it impacts you, and how you can use them for reaching optimal performance and body composition.  First, a couple of terms to define so I don’t have to do it later in the article:

Insulin: Insulin is the “storage” hormone of the body. When you eat, specifically carbohydrates, and protein to an extent, your pancreas releases insulin. Cells in the body, both fat and muscle, can absorb the sugar when insulin is released. 

Insulin Sensitivity/Resistance: Insulin sensitivity and resistance is the relationship between how much insulin needs to be released to store and dispose of a certain amount of glucose. You are insulin sensitive if your body releases a small amount of insulin for a certain amount of blood glucose. You are insulin resistant if your body releases a lot of insulin for that certain amount of blood glucose. Insulin sensitive people are those who are generally leaner and healthier, and insulin resistance is for those who cannot handle blood sugar well. Type II diabetics are the extreme case of insulin resistance. The level of your insulin sensitivity has to do with body composition, genetics, and activity level.

What are carbohydrates?

Carbs are organic molecules in the body that are broken down into glucose (sugar). Carbs are broken down into two categories: Simple and Complex Carbohydrates. Simple carbs are smaller, as they’re either one or two molecules linked together. Some forms of simple carbohydrates are glucose and fructose. Complex carbs are larger, and have more than two sugar molecules linked together.

No matter what kind of carbohydrate you consume, it ultimately is broken down into sugar, and then it is absorbed by the body. It doesn’t matter if its Skittles or high fiber oatmeal, it will be broken down as sugar. The difference between these food sources is their digestion speed. Low glycemic carbohydrates are digested slowly, and do not spike insulin. Simple carbohydrates are digested rapidly and lead to a larger insulin spike.

What do carbohydrates do in the body?

Carbs are the primary source of immediate energy for the body, and carbs and glucose also help the brain and body function normally. Where walking is solely supported by fat oxidation, sprints, jump rope, or other types of vigorous activities primarily rely on carbohydrates to fuel the energy for the body.

Glycemic Wha??

The glycemic index is a measure of how quickly blood sugar levels rise after eating. Pure glucose, or sugar, has a glycemic index of 100 as it gives the quickest increase in blood sugar after consumption.

Low Glycemic Index (GI) foods are foods that have a GI of 55 or less. These foods include beans, peanuts, oats, most vegetables, brown rice, and most sweet fruits, like strawberries, mangoes, and peaches.

Medium GI carbohydrates have a GI of 56-69. These foods include boiled potatoes, bananas, and pita bread.

High GI carbohydrates have a GI of 70 and higher. These foods raise blood sugar the most. Some examples of high GI carbs are white bread, white bagels, glucose, and pretzels.

All of the foods included in the lists above are just quick examples I thought of. You can find the Glycemic Index of any food by Googling it.

Insulin on Fat Burning

Insulin again is the storage hormone. When insulin is elevated, lipolysis is essentially stopped. Lipolysis is the process of triglycerides (fats) being broken down from fat tissue for eventual oxidation (burning of fat). Lipogenesis on the other hand is the process of storing energy into these fat cells. Since insulin is a storage hormone, it promotes lipogenesis and the uptake of fatty acids into fat cells. It also, promotes storage of nutrients into the muscle cell as well. Moral of the story is: when insulin is elevated, lipolysis is “turned off” for easier terms, and thus fat oxidation cannot take place.

What does this mean?

Well, low glycemic carbohydrates will elicit the smallest insulin responses. High GI carbs will elicit the highest insulin responses. When insulin is raised, it will stay elevated until all the sugar in the blood is disposed of into cells. Sooooo, low glycemic carbs will allow for a quicker drop of insulin, and back to lipolysis. For those who are insulin resistant, picking lower glycemic carbs should be a priority.

While low glycemic carbs are usually better for body composition because it doesn’t result in large insulin responses, there are times where an insulin spike can be beneficial. Insulin is a double edged sword. While raising it all willy nilly can result in lessened fat oxidation and fat storage, spiking it after a workout can help drive nutrients into the muscle cells since they’re in a state where they are very susceptible to nutrient uptake.

So someone who is insulin resistant, and releases too much insulin in response to carbohydrate consumption, can have trouble staying lean with high carbohydrate consumption. For those who are insulin sensitive, higher carbohydrate diets can be used and won’t usually have adverse effects on body composition.

Please note this: YOU CAN ONLY GET FAT WHEN YOU’RE IN A CALORIC SURPLUS. You can spike insulin all you want, but if you’re under eating and there’s not extra energy (calories) to be stored, you cannot physically gain fat. Again, “calories in” in relation to “calories out” will result in weight gain or weight loss. This is where the whole “If It Fits Your Macros” diet comes into play: if you’re tracking your calories and macros, and a bag of skittles can fit into what you eat for the day, then have that bag of skittles.

How do I tell if I am insulin resistant or insulin sensitive?

There are a few ways to tell if you are insulin sensitive or resistant. One way is to purchase a blood glucose meter and do a test. I’m not going to explain this though, if you want to go this route I recommend Googling it.

Those who are insulin sensitive can handle a diet higher in carbohydrates and feel just fine. In response to a carbohydrate heavy meal, they feel very energized and ready to go.

Those who are insulin resistant can’t tolerate carbs very well. In a high carbohydrate diet, they feel very bloated and tired all the time. Those who are insulin resistant usually get very sleepy after a high carbohydrate meal, from a sugar crash.

I recommend to experiment with different diets and see how they effect your energy levels and body changes. As of now, my diet consists of a 35/35/30 (Protein/Fats/Carbs, in percentages of total calories). This has given me the best results in terms of energy levels. The leaner you get, the more insulin sensitive you can become. When I was heavier and out of shape and just started getting into working out, the diet I used was 35/55/10. Exercise also helps with insulin sensitivity.

Extreme Example: Dave and Joe

Dave is someone who is 20 pounds overweight and comes from a family who also has a history of Type II Diabetes. Dave doesn’t work out, and Dave likes to eat whatever he wants, whenever he wants. He has noticed though, when he eats his normal chicken sandwich on a white bread hero, he bloats up considerably and feels very lethargic. In this scenario, Dave is likely insulin resistant.

Joe, on the other hand, works out 5 times a week and really watches what he eats. His family has no history of health-related illnesses. He consumes the majority of his carbohydrates around his workout, and is very lean. In this scenario, Joe is likely insulin sensitive.

Carbohydrates Around the Workout

So now that we have a basic understanding of how insulin affects us, how should we use carbohydrates around our workout? In my opinion, low glycemic carbohydrates are best before a workout. Since they’re digested slower, they provide more energy for a longer time. They’ll also keep blood sugar levels stable and can ward off the blood sugar crash some of us are susceptible to. Good choices are brown rice, oats, and whole-wheat bagels.

After a workout, our body is craving nutrients and insulin sensitivity is sky high. Also, muscle cells will be ready to take in these nutrients for recovery. If you ever want to cheat on your diet, now is the time, and it could be beneficial. Some people like to have a whey protein shake mixed with straight glucose or maltodextrin to spike insulin, and help drive those amino acids from the whey into muscle cells to help fuel recovery.

Low glycemic carbs are fine post workout too, as you don’t need a large insulin spike for muscle recovery to take place and for muscle cells to take up glucose. I, for one, like to consume old-fashioned oats post workout, or P28 Flat Breads and make burritos with brown rice or quesadillas with them. Again, experiment and see what works best for you.

So there you have it. Again it’s much more complex than how I just painted it, but it’s a good start to understanding carbohydrate consumption and the hormone, insulin. Understanding the glycemic index can help those who are insulin resistant control their insulin, as controlling insulin can help you stay leaner when consuming carbs and prevent blood sugar swings and crashes. To recap, carbs don’t make you fat, EXCESS CALORIES make you fat. Remember that next time someone says, “Bro, carbs past 6:00 PM will be stored as fat.” Because that’s false, and they’re an idiot. When you eat your carbs, and any macronutrient for that matter, timing is largely irrelevant. What matters is total calorie consumption for the day, and macronutrient consumption.

Macronutrient Primer: Protein

Well the time has come for me to write something that I've done a lot of research on, and a lot of reading on. Protein. Protein intake with regards to health, muscle gain, and body composition is one of the more interesting topics I've ever come across. From everything such as "perfect" protein, essential amino acids, and nitrogen balances in the body, protein is a very complex, very important, and often very misunderstood macronutrient. This will be a brief article, where I'll cover protein daily requirements, counting protein, and proteins effects on body composition. These are basically the most important facets regarding protein intake, and the ones I feel most comfortable writing about. If you care to learn more, I strongly recommend that you buy Lyle McDonald's "The Protein Book," as it is hands down one of the more informative books I've ever read on the subject.

What is Protein?

Protein is an organic compound mostly made up of made carbon, hydrogen, oxygen, and nitrogen. What sets protein apart from other macronutrients is the nitrogen aspect of the compound. Unlike plants, humans cannot make nitrogen from the air, so we need to obtain our protein and amino acids through the diet.

This is as sciency as this article will get, I promise

Food	Calories	Fat	Carbs (Fiber)	Protein
3 oz Grilled Chicken	130	2	0	24
4 oz Atlantic Salmon	170	8	0	23
4 oz Tilapia	110	2	0	23
1 Large Whole Egg	75	5	0	7
1 Large Egg White	20	0	0	4
4 oz Cod	100	0	0	20
4 oz Flounder	110	1	0	24
4 oz 99% Lean Ground Turkey	120	1.5	0	26
4 oz Sea Bass	120	2	0	21

What are Amino Acids?

Amino acids are the building blocks of protein. Amino acids attach together in a chain to form protein. There are 20 standard amino acids, and 8 of which are essential amino acids. Essential means that the body cannot make it on its own, and therefore it must be obtained from the diet. The essential amino acids are: Lysine, Isoleucine, Leucine, Valine, Threonine, Methionine, Phenylalanine, and Tryptophan.

Protein Requirements

Everyone will tell you something different when it comes to protein requirements. The FDA says you only need 50 grams per day, based on a 2,000 calorie diet. I believe this is ridiculously too low for anyone, especially for someone trying to build muscle. 

Research has shown you only need 0.8 grams of protein per pond of body weight to build muscle. In my opinion, male or female, protein intake should be set at 1 g/lb as a minimum. Check out this article, which explains different studies on various protein intakes: Protein Intake Studies. The reason why I think protein should be higher is because not only is protein beneficial in building muscle, it has other benefits as well. It has a greater thermic effect on metabolism and has a larger effect on satiety, for two quick reasons. Lyle McDonald recommends a minimum of 1.1 g/lb for male or female. Some men can even go up to 1.5 g/lb of bodyweight. Again, everyone has to do what's right for them, so simply experiment and see what you like best. I love meat, eggs, and dairy, so my protein intake is definitely higher than 0.8 g/lb bodyweight.

Counting Protein from Food Sources

Counting protein from food sources is a very easy task, if you have a scale. I strongly recommend weighing your food to get correct serving sizes and measurements. If you'd rather not do so, try weighing it once or twice to get a rough idea of what 3oz or 4oz looks like, and then, just estimate. Do what works best and is convenient for you.

Protein comes from a myriad of food sources. Meat, some vegetables, dairy, legumes, whole grains, eggs and protein powders are some sources of protein. I personally take in my protein from all of the above and use as many different sources so I can keep a balanced diet. I also like to eat my protein and calories, not drink them. So while I do use Whey and Casein protein powders, I use them predominantly for recipes, baking, and delicious Casein Ice Cream.

Meat, eggs, and dairy are usually more "complete" protein sources, meaning they contain all of the amino acids. Here's a table I use (Values found from past Google Searches)  to measure calories and macronutrients for certain food sources:

Myths About Protein

Too much protein is bad for the kidneys.

This I have a personal connection to, as a blood test a couple of months ago showed I had an elevated BUN. I panicked, cut protein intake in half, and didn't add to my other macro nutrients, like an idiot, and lost valuable muscle. Since the blood test is done fasted, being dehydrated certainly doesn’t help, and dehydration can cause an elevated BUN as well. The idea that protein is bad or stressful on the kidneys stems from the idea that those who have impaired kidney function need to have their protein intake reduced. Unfortunately, this has lead to the belief that too much protein is bad for the kidneys in general. There is NO STUDY or research that proves that protein intake up to 1.5 g/lb bodyweight is detrimental to kidney health. Although there have not been other studies published on higher amounts, I can't imagine folks consuming 2.5 times their bodyweight, etc. 

More Protein = More Muscle!

This is false because there's a net gain in muscle your body can naturally build. Everyone has a different level based on a whole laundry list of reasons, but after your body uses your protein intake towards organ use, and other body functions, then muscle building/retention will be taken care of. Whatever's left over will be excreted in the urine, or kept in the blood stream for other uses. The conversion of protein into glucose is one.

High Protein Intake is Bad for the Bones

The idea that high protein intake is bad for bone health stems from the fact that calcium excretion is increased with a higher protein intake. Studies regarding this are extremely flawed, especially in the methodology. Other studies show that increased protein in elderly men may potentially improve bone mass. And in this study, a higher protein intake was proven to be somewhat beneficial, albeit minimal, for bone health in young children and adolescents, Bone and Protein Study.

High Protein Diets Cause Heart Disease

I've seen some people post this on forums, and this blows my mind. I honestly have no idea where this came from, considering research shows that an increased protein intake can help prevent heart disease. 

Hopefully this article will help clear up some misconceptions you have had regarding protein. Protein is a very complex and interesting topic, to me at least, and there are many different ideas and theories. Regarding intake, I highly recommend to test different intakes and note your body composition how you feel. You can use protein powder and other supplements to help meet your protein needs, but again I personally would rather eat my calories than drink them. If anyone is interested in some whey protein recipes I have, I'll be happy to share. I got whey waffles, mug cakes, donuts, and Ice Cream all in my arsenal.

Supplement Guide: Creatine

So not only do I have some knowledge in weight training and nutrition, but I also know a thing or two about supplements. So I’ll cover some supplements and give an extensive review about what the supplement is, what it does, dosages, and if it’ll help you achieve your goals. The first supplement I’m going to tackle is creatine. Creatine is one of the more tested supplements out there, and I’ll give you the scoop on whether you should add it to your arsenal of supplements or not.

What is creatine? What does it do?

Creatine is a molecule in an energy system that is found naturally in low levels of the body. The molecule, Creatine Phosphate, can help rapidly produce ATP to support cellular function. The body will store creatine in cells as phosphocreatine. When the body is stressed (Weight training as an example), it will release the stored creatine to aid in function of the muscle cell. So when your pushing out those last one or two reps, and you’re tired, your body will release stored creatine and help aid in the movement, allowing you to push yourself a little bit more. This helps enhance strength, which then leads to muscle hypertrophy. Do note that creatine also positively affects the brain, the liver and bones.

Creatine also helps pull water into the muscle cell, which can cause the user to gain “water weight.” This will give the muscles a more full look as well. There are different forms of creatine that “claim” to do all sorts of different things, but creatine monohydrate has the most research and is the cheapest form. Therefore it’s the form I recommend taking.

Creatine has been proven by studies to increase the following: Power output, lean mass, weight, hydration (water in the muscle cell), muscular endurance, and Anaerobic-running capacity.

Creatine IS NOT a steroid.

Your laughing, but I've heard some claim creatine is a steroid

Why should I take creatine?

If you want to gain muscle, increase strength, preserve lean body mass when dieting, and improve overall performance in the gym, you should take creatine.

Is creatine safe?

Supplemented at normal doses, creatine is extremely safe and is one of the most tested and studied supplements. For proof, you can check out this study done on Type-2 Diabetics checking kidney function regarding creatine supplementation and this study ruling out negatively affected liver function. There are 100’s of studies regarding creatine’s safety; these are just two I’ve read previously.

I wouldn’t recommend taking creatine if you have some form of kidney disease, liver disease, or any other organ disease. Ask your doctor if you are unsure.

How should I take creatine?

Well you have three choices, liquid, capsules or powder. I prefer powder since it’s cheapest and you can get it in bulk. I buy bodybuilding.com’s brand of Micronized Creatine where you can get 200 servings for $15. Can’t beat that. Micronized creatine is the just the process of reducing the particle size without affecting the structure of the molecule. This helps increase the rate at which the powder dissolves. You can mix it in anything, water, protein shakes, milk, juice etc.

How much should I take?

As far as dosages, 3-5g of creatine is all you need to reap the benefits. 2g is the minimum to maintain average stores of creatine in cells. Taking too much creatine has been shown to cause gastrointestinal distress. Larger individuals may want to take larger doses.

Some will say you should “load” creatine, which is the idea of taking higher doses (0.3g/kg bodyweight) for 5-7 days to fully “saturate” the muscles. After loading you continue to just take 5g per day to maintain creatine stores. I don’t see this as necessary, as taking 3-5g will eventually get you to the saturation point, without the possible gastrointestinal distress.

When should I take creatine?

You can take creatine at any point during the day to see an increase in stored creatine. I personally take it post-workout in almond milk with leucine. I usually eat a 1,300-1,400 calorie meal, and I’ll add a cup of almond milk with 5g creatine and 5g leucine.

Creatine can be taken pre workout, post workout, first thing in the morning, before bed, ANY TIME. The supposed benefit of taking it post workout is that your muscle cells are more receptive to taking in nutrients. Many will mix their 5g of creatine in their post workout whey shake. But again, IT DOES NOT MATTER WHEN YOU TAKE IT, as long as you take it.

Are there negative side effects?

Creatine doesn’t have many side effects, if any at all. Some noted negative side effects I’ve seen people complain about are: Muscle cramps, bloating from water weight, and gastrointestinal distress.

How do I combat these potential side effects?

Muscle Cramps

Drinking more water can solve muscle cramps. Because creatine helps draw water into the cell, it can sometimes cause dehydration. Staying properly hydrated can make this a non-issue. Personally, I’ve never had an increase of cramps.

Water Weight Bloat

Some say creatine makes them bloat, and this would be because of the water that gets pulled into the cell where creatine is stored. This is a largely overstated complaint on creatine. There are many who will cut on creatine, as it helps increase strength, which can help keep lean body mass, and have no issues with water weight. It pulls water INTO the cell. Those who are bloated from creatine usually are taking too much. Again stick to 3-5g a day, and bloating shouldn’t be an issue.

Gastrointestinal Distress

This is one where some people just can’t stomach creatine. Pun!

Seriously, creatine can cause upset stomachs for some and that might be the case. Lowering the dose or stopping supplementation should cease stomach discomfort.

What are the other forms of creatine?

Again, I personally recommend taking just creatine monohydrate, as it’s the form that’s cheapest, and most studied.

Other popular forms and their supposed benefits are:

Creatine Ethyl Ester: Scientists attach an ester to the creatine molecule, allowing it to pass cell membranes easier. This is supposed to allow for better absorption to the muscle cell, but Creatine Ethyl Ester has actually been shown to degrade into creatinine in the intestines. Creatinine is a waste produced from the intestines.

Creatine Malate: Creatine bonded to malic acid. Malic acid is similar to citric acid, which helps aid aerobic energy production. There’s little research on this form.

Buffered Creatine / Creatine Hydrochloride: Both of these forms are negated by stomach acid, and then turn into the normal creatine molecule. They may be more water soluble, but at same dosage, they are not better or worse.

Creatine Magnesium Chelate: Has been shown to prevent water weight gain at lower doses, but there’s very little research regarding performance.

Can women take creatine?

Of course women can take creatine. Creatine will give women the same benefits it gives men: Increased lean mass and overall better performance in the gym.

Will creatine make me lose fat?

Indirectly, Yes.

What I mean by this is creatine helps increase lean mass and improve performance. Obviously the improvement in performance can help burn more calories, which can help aid fat loss. Lean body mass burns more calories than fat mass, so by having more muscle on your body, you burn more calories remaining still. So by adding more mass, you’re adding your ability to burn more calories, which when you’re in a caloric deficit, can aid in losing more fat.

Does creatine need to be cycled?

No. Creatine can be taken continuously for many months at a time. Some bodybuilders and fitness athletes have taken creatine for years straight. If you’re worried about taking it for too long, it takes about 4 weeks of discontinued use for creatine to return to normal, pre-supplemented levels.

Hopefully this guide will help clear up your views on creatine. It’s a very effective supplement, maybe the most effective, legal supplement proven by science. And it’s dirt-cheap. Because of these reasons, I see no reason why it shouldn’t be added to anyone’s supplement stack. If you guys want me to review any other supplements, or have any questions, feel free to email me: raponte2@yahoo.com or ask on Twitter: @SM_StrongBody.

Which Type of Cardio Best Suits You?

God do I hate cardio. Seriously, I don’t know how some people can get on the treadmill for 45 minutes straight daily, or 5 times a week or whatever. While many people will use cardio as a tool geared towards accelerating fat loss, I for one let my diet do the fat loss. That’s the glory of tracking your calories and macronutrients, I don’t need cardio to get lean or remain lean. I simply let the caloric deficit, or slight surplus do the work. Now does this mean I never do cardio? No, I do cardio for all sorts of reasons. I’ll cover the positives and negatives of cardio, and later in the article explain the different kinds of cardio people will perform. I’ll explain the differences of each type, so you can pick which one best suits your goals.

Did I mention I hate cardio?

Advantages of Cardio

- Metabolic Boost

- Increased appetite

- “After burn” effect

- Increased heart and lung health/endurance

- Increased overall endurance (especially for endurance athletes)

- Effective for fat loss, WHEN IN A CALORIC DEFICIT

Disadvantages of Cardio

- Too much can be detrimental to performance and body composition (Lack of recovery, and muscle loss)

- Negatively affects muscle growth (Burning calories needed for growth)

- “Overtraining”

Sarcastic memes are the best memes

Now while you may look at this brief list, and it is brief, this is simply just what comes to mind as I write this, you may notice there aren’t as many disadvantages as advantages. Don’t let that fool you, as these disadvantages, if remained unchecked, can seriously obstruct your goals. For the advantages, cardio has shown to give your body a metabolic boost. As does any form exercise, your body’s metabolism will get a nice boost from exercising and you’ll burn more calories. That’s common sense amongst most of us.

What people don’t realize is that certain forms of cardio, especially HIIT, can create an “after burn” effect. What I mean by the after burn effect is that once you’re done performing the cardio session, your body continues to burn calories because your body is in an “oxygen debt.” This is also known as EPOC, or Excess Post-Exercise Oxygen Consumption. Our body strives to remain in homeostasis, so after a grueling, high intensity workout, the body increases oxygen consumption to restore itself to its naturally resting state, which burns calories. So by performing a more intense cardio or weight lifting session, you create a greater oxygen debt, which in turn will burn more calories post workout.

Cardio has also been shown to increase appetite, which is a great thing for those of us who are bulking and trying to eat an excess of calories to gain size. Performing routine cardio session will also help heart and lung health/endurance. This, in my opinion, is vital. When weight training, you want to be able to lift longer, harder, and faster. In order to do this, you need to have an in-shape heart and lungs to provide your body with oxygen. It’s impossible to perform that drop-set, till failure of shoulder presses if you’re huffing and puffing for air.

Finally, when in a caloric deficit, cardio can be an effective tool for fat loss since you’re burning calories. But again, you can do cardio 7 days a week, but if you’re in a caloric surplus you will not see a reduction in weight or fat loss. I still recommend performing cardio when bulking, or whatever your goal is for the heart and lung benefits that are key in other areas of performance.

As for the disadvantages of cardio, many people often perform cardio far too often. Again while I personally don’t believe in overtraining, performing grueling weight training sessions and intense cardio sessions daily can lead to a crash of your Central Nervous System. This crash will give you that shitty, groggy feeling where you think you need a rest, and “recharge” the batteries. And you do need it; rest is necessary when it comes to allowing muscle growth and recovery. If you’re not resting and letting your body recover and grow, you won’t be adding muscle that you’ve been killing yourself for, and you’ll constantly feel like crap. While I do note that cardio can negatively affect muscle growth, this is only because the calories burned can take away from your caloric surplus when attempting to gain muscle. I still recommend cardio, just eat more on those days, or pick days where you’ll go lighter on the weights, or no weights at all.

Cardio Frequency

As I stated above, far too many people perform cardio way to often. For endurance athletes who perform cardio daily, that’s fine. It’s their sport and it makes sense for them to train towards their goals, but a rest day is still necessary. For those of us who are only interested in body composition improvements, I believe cardio should be performed inversely to intensity, but not daily. There are three types of cardio session, which I’ll describe below:

Low Intensity Steady State Cardio

LISS Cardio is cardio that can be performed more frequently, as it’s not over taxing on the Central Nervous System (CNS), and it doesn’t really hamper recovery to an extent. LISS cardio sessions are often performed 3-5 times a week, and sessions can last anywhere from 30-60 minutes. The heart rate for LISS cardio is usually 130-140 BPM or less. This equates to a brisk walk, and can be performed on an incline at the treadmill. LISS cardio relies primarily on fat oxidation for energy, rather than glucose since its metabolically taxing. Many will say LISS cardio is the best for fat loss, since fat is the pure source of energy. While fat is the chief source of energy for this form of cardio, to see the type of caloric expenditure that a 15-20 minute High Intensity Interval Training session can have, a 45-60 minute LISS cardio session has to be performed. LISS cardio can also be performed fasted in the morning, without fear of muscle loss since fat is the source of energy.

High Intensity Interval Training

HIIT style cardio sessions are performed less frequently. These types of workouts, when performed correctly, are very taxing on the CNS, therefore should be performed, in my opinion, no more than 2-3 times a week. What I mean by performing the workout correctly is that the High Intensity part of HIIT workout should very difficult, pushing yourself. Think of yourself performing an all out intense sprint. HIIT cardio keep your heart rate as high as possible, and typical sessions will last about 15-20 minutes. Some forms of HIIT cardio can involve weights, but most of the time they involve activities that require all out effort for a shorter duration, and then either a rest period to reduce heart rate, or a more steady movement such as walking. HIIT cardio should not be performed fasted, assuming muscle maintenance is a goal when trying to cut down on body fat. When you perform HIIT workouts, the body’s preferred source of fuel is glucose. If there is no glucose in the body when performing this type of exercise, the body will begin to make its own glucose. This will usually result in the body going through gluconeogenesis. Gluconeogenesis is the process of protein, and amino acids being broken down into a glucose molecule. So if there’s no protein in the body from food or outside sources what happens? Your body will begin to catabolize on its own muscle tissue to provide energy and glucose. No bueno. Because of this, HIIT cardio should be treated as its own workout, with proper pre and post workout nutrition following it. HIIT cardio is also extremely efficient when it comes to burning calories, making it an overall great choice when cutting down on body fat. For example, a 20-minute HIIT workout may only burn 250 calories, while a 60-minute LISS cardio session may burn 600 (Just examples, numbers are not specific). Although the LISS session burned more calories, it took 60 minutes to accomplish that caloric burn and there is essentially no EPOC. The HIIT session will produce a large EPOC, which will then cause you to burn even more calories while your body recovers and gets itself back to homeostasis after those grueling sprints.

Types of LISS Workouts

- Walking/light jogging on the treadmill or elliptical

- Brisk walks outside

- Low to moderate pace on an exercise bike

Sample Workout that I’ll perform:

Jog for 1 minute on treadmill at 7.5 MPH

Walk for 4 minutes at 4.0

Repeat until 30 minutes is reached.

Types of HIIT Workouts

- Sprints

- Bike Intervals (Short sprint, followed by a moderate pace, then repeated)

- Jump Rope

- Suicides

- Sprints up a hill

Sample workout that I’ll perform:

30 seconds jump rope

All-Out Sprint 100 meters on track

Walk the remaining 300 meters

Repeat for 6 total laps

Or…

On an exercise bike:

Moderate pace (70-80 RPM) for 45 seconds at Resistance level 5

Sprint (110+ RPM) for 15 seconds at Resistance level 10

Repeat for 15 minutes.

I perform both types of cardio as they both have their different benefits. I like to do one HIIT session per week, usually after leg day so it won’t affect my recovery afterwards. I’ll perform 1-2 more LISS sessions per week for 20-30 minutes, usually fasted in the morning. Again, you need to find what works best for you and experiment with different types of cardio workouts. Again, HIIT is the most efficient cardio workout, but do not think you can do it everyday as it will negatively effect recovery and tax your CNS. I tried doing HIIT 4-5 times a week in the past and all I saw was a loss in muscle, loss in energy, awful workouts, and poor recovery, so I don’t recommend that route. Try one for a month, see your results, the try the other. Ultimately a combo might be best for you, but now after reading this you’ll at least know the differences of each type of cardio session and how you can put it to use for your goals.

How to go From Flab to Ab, and 4-Pack to 6-Pack

Everyone and their mother wants a six-pack. If you say you don't you're lying. Its the pinnacle of aesthetics and fat loss, and not to mention its one of the more impressive features that sets your physique apart from someone else's. A great six-pack is a sign of someone who has worked his or her ass off, has great dedication, and is the model of consistency. Hopefully this article can you get started on the road to getting that six pack, but please take this into account: it does not happen overnight. It’s a long-term process and it takes great consistency and effort. It took me 9 months to get one, but to this day I can remember the exact moment of looking in the mirror and seeing four abs and the day I saw the real deal six. Ever since its just motivated me to keep going and adding to my core, whether it be a tighter Adonis belt (Transversus abdominis or the "V-Lines"), getting them to pop more, or adding diced serratus muscles.

The Key To Getting A Six Pack

No matter where you stand body composition wise; the only way to get a six-pack is to continue to lose fat from your midsection. Period. It doesn't matter if you have a four pack, if you have love handles, or whatever; continuance of fat loss is the key to getting a six-pack. You can do 1,000 crunches a day, but if you have fat covering those abs, I'm sorry but you're not going to see it. Does this mean we don't train our abs? Of course not. Bigger abdominal muscles will show at a higher body fat percentage. And a strong core will aid in all of your power lifts, such as Bench Press, Squats, Dead lifts, and Overhead Press. Genetics and core size will play a role in when you can see your abdominals, but they ARE NOT the deciding factor. Don’t let anyone tell you it's genetics. That’s bullshit, and a lame excuse. My family isn’t on the muscular and lean side, and I myself used to be very overweight, and I have a six-pack. So don’t believe that garbage. Men will see their abs usually around 10% and lower, but I’ve seen some people see the outline of their abs around 12%. Women will see definition in their abdominals around 17-18% and see a six-pack around 13-15% usually.

So now that we understand fat loss is key to getting your six-pack to show, let's go over the different parts of the core musculature and how you can work each part to strengthen it and develop the muscle.

Rectus Abdominis

The rectus abdominis is the actual "six-pack." It’s a thin sheet of muscle that gives that popping out look. When your rectus abdominis is developed very well, you'll have abs that pop out of your stomach. The rectus abdominis' main function is to pull the chest to the groin area, creating that "crunch." It also provides core stability and is a trunk flexor. The main exercise people use to work their rectus abdominis is the crunch, although there are many other exercises to work the rectus abdominis.

Transversus Abdominis

The TVA muscle is the deepest of the flat abdominal muscles. It plays a significant role in core stability. Exercises commonly done to work the TVA muscle are stomach vacuums and planks. The TVA is also responsible for pulling in the abdominal wall, giving you the leaner look. Bodybuilders of the past used to perform stomach vacuums to train this muscle and give them that leaner look. Also, training your TVA muscle can help with the Adonis Belt, also known as the V-Lines, or Sex-Lines.

Obliques

Your obliques are made up of internal and external obliques.  Both muscles rotate the trunk of the body and also let your body bend at the side. The external obliques help side bend the torso toward the same side (An oblique crunch), and also rotate the trunk toward the opposite side of the core musculature (Twisting crunch). Your internal oblique provides stability to the core and also aids in rotating the core toward the same side.

Serratus Anterior Muscle

The serratus muscles are small, finger shaped muscles that sit on top of the rib cage. They’re often the pinnacle of aesthetics, and can only be seen when at extremely low levels of body fat.

Exercising the Abdominals

I’m a firm believer in training your abdominals similar to any other muscle group. Training the abdominals with weight is very efficient when it comes to adding strength to the core and helping it develop. This is important for two reasons: 1) Adding strength and stability to your core is very important in aiding other lifts (Listed above) and helping with posture. 2) Enhanced development. This is important since that’s what the majority of us are concerned with. I believe how often you train your abdominals is inversely related to the intensity. For example, the more intense you go, the less often you should work your core, and vice versa. I personally don’t believe in overtraining, but please do not train your core everyday. Focus on fat loss, and build your strength and core endurance up, then you can start adding more core workouts. Also, research has shown that the abdominal and core musculature responds best to exercise with a low amount of rest. What this means is circuit training seems to be the best way to train the abs.

If you do not know the name of an exercise, or how to properly perform one, a quick Google search or YouTube search can find the answer. Or feel free to ask and I’ll help out.

Rectus Abdominis

Ab wheels (My favorite ab exercise of all time), weighted/bodyweight crunches, weighted/bodyweight decline crunches, roman chairs, kneeling cable crunches, Swiss ball crunches, hanging leg raise, hanging knees to chest. etc.

Side Note: When performing a straight leg exercise, make sure you put a slight bend of the knee. Keeping the knee locked and leg perfectly straight makes the hip flexors perform the movement, not the core.

TVA Muscle

Stomach vacuums, planks, and dumbbell pullovers (Also trains the serratus muscles).

Obliques

Cable trunk twists, Russian twists (with or without a medicine ball), twisting crunch (Elbow to opposite knee), side crunch.

Sample Workouts I Give Clients and I Perform

5 total sets, exercise is performed one after another with no rest in between

Stomach Vacuum – 30 second hold

15 Weighted Kneeling Cable Crunches (Heavy)

10 Hanging Leg Raises (Toes to bar)

10 Roman Chairs – Straight Leg

10 Roman Chairs – Knees to chest

10 Dumbbell Pullovers

45 second rest.

Repeat.

One for obliques, 5 sets:

Weighted Kettle Bell Side Crunch – 20 reps each side

Cable Trunk Twist – 15 reps each side

So to recap again, the key to seeing that six-pack we all yearn to have is having low body fat. You can have the strongest, thickest abs in the world, but if they’re covered up with fat no one would even know. Fat loss would consist of eating in a caloric deficit, and losing weight.  Exercises such as heavy squats, heavy dead lifts, etc, will also train your core because your core needs to stabilize your spine during these heavy compound movements. Train your abs like you would train any other muscle, hard, heavy, and intense. Hopefully this article can help clear up some misconceptions regarding the core musculature, and help you get the six-pack of your dreams!

Pre and Post Workout Nutrition

There are many complexities and different ideas in the fitness industry and one that is very diverse in opinion is the topic of pre and post workout nutrition.  I will refer to it as peri workout nutrition, and for the sake of my sanity I'll shorten workout to WO.  I’m also going to go over different styles of peri WO nutrition in regards to early morning fasted training, pre WO meals, post WO meals, and as much as I can think of.

I personally like lifting in the morning semi-fasted, and I personally like having my biggest meal of the day post WO.  For example, my post WO meal consists of roughly 1,300 calories, about 120g of Carbs, about 30g of Fat, and about 120g of protein.  Again it changes depending on what I decide to eat, but those are rough ballpark estimates. 

One more thing before I start.  It’s largely important to realize nutrient timing is largely IRRELEVANT.  What’s more important is you hit your caloric target, and macronutrient target for the day.  Once that’s nailed down, then you can focus on nutrient timing to get an extra benefit.

Fasted Training (With BCAA’s Prior)

For some of us, our schedule only permits us to train early in the morning, or that’s just our preference.  Those who work the normal American 9-5 shift might have to get their training in at 6:00 AM, and may not have time or want to wake up and eat a meal, wait, digest, then go train.  Some of us just aren’t breakfast people and rather just lift on an empty stomach.  Some may find that food prior to working out gives them a “heavy” feeling and slows them down. No matter the reason for training fasted, I strongly recommend consuming about 10g of BCAA’s (Branch Chained Amino Acids) prior to training fasted, so making it semi-fasted I guess, in order to prevent muscle loss and prevent protein breakdown while you workout. This method is similar to Martin Berkhan’s LeanGains guide, and I definitely recommend checking out his website: Lean Gains. You’ll learn everything you need to know about fasted training and intermittent fasting on his site, and I’m not going to pretend to know more than him.

The BCAA’s supplement I take is Optimum Nutrition’s BCAA 5000 (5g per serving) or Optimum Nutrition’s Amino Energy (4 scoops = 10g Amino Acids and you get some boost with some caffeine in this product as well). Why train with BCAA’s prior to your workout? Training fasted with BCAA’s prior has been proven to increase p70S6k phosphorylation. What does this mean? It means that by training fasted, with BCAA’s intake prior, there is an increase in protein synthesis at the ribosome.  Check out this study, which explains it better than I ever could: Fasted Training & BCAA's. Fasted training has its advantages and disadvantages, which I’ll cover below:

Advantages

·      - Fat can be the preferred source of fuel, instead of glucose from a pre WO meal.

·      - Feel lighter and less cumbersome without food in the stomach.

·      - Increased p70S6k phosphorylation

·      - Increased insulin sensitivity and glucose tolerance (Glucose Tolerance after Fasted Training)

·      - Some note an increase in focus

Disadvantages

·      - Some say they have a lack of energy

·      - Without BCAA supplementation, intense workouts can result in muscle loss

While I can only really think of more advantages than disadvantages, those are two pretty big disadvantages.  Obviously no one wants to lose hard earned muscle, and obviously no one wants to be tired and groggy when they’re trying to push themselves to grow.  It’s something you should try and note how you feel; it’s definitely not for everyone. 

Post Workout Feeding

Post workout feeding after fasted training has been shown to have an increase in insulin sensitivity and glucose tolerance (Note the study above).  There’s also an increase in nutrient partitioning because of this increase in glucose tolerance and insulin sensitivity (More nutrients to muscle cells for recovery).  Because of this increase in glucose tolerance and better nutrient partitioning, I recommend having the majority of your carbohydrates post WO. A protein/carbohydrate shake can be had if you please; however I prefer to eat my calories.  This meal should consist of high quality protein, carbohydrates, and dietary fat if you’d like.

PLEASE PLEASE PLEASE do not fall into the “But bro, consuming dietary fat post WO will slow gastric emptying and cause the nutrients to be delivered at a slower pace to your muscles! You’ll lose your gains!” Err. Wrong. *Points to corner*

Your body is much more efficient than you think, and you will get your nutrients.  Whether its in 45 minutes or an hour and a half, there won’t be a noticeable difference. The “post WO anabolic window” is something that has been shout down as of late and largely overstated.

Since you’re training fasted too, you have the opportunity to make this meal bigger, which was the biggest selling point to me.  I consume about 60-70% of my carbohydrates in this meal.  Then I split the protein and fat intake evenly across all of my meals.

The "Post Workout Anabolic Window" is BroScience at it's finest

The Guide

·      - 20-30 minutes prior to training, consume 10g’s of BCAA’s (I suggest powder, as taking down 20 pills can be quite obnoxious and expensive)

·      - Post workout, get your carbs and protein in, and DO NOT be afraid to have some dietary fat.

·      - I like to consume the majority of my carbs in this meal to take advantage of higher glucose tolerance, but again hitting your daily totals is more important.

·      - Protein shakes/carbohydrate powders are fine, but again, I’d rather eat my calories than drink them. Also, buying these can be very expensive over time.

·      - Just for an example, My Post WO Meal today:

o   4 oz granny smith apple cut into slices with cinnamon sprinkled on top

§  About 60 calories, 15g Carbs (3g Fiber), 0g Fat, 0g Protein

o   2 cups Unsweetened almond milk, with 5g BCAA and 3g creatine

§  80 calories, 4g Fat, 2g Carbs (2g Fiber), 7g Protein

o   Whey protein donut (My girlfriend bakes these for me and I love them)

§  1 donut = 60 calories, 2g Fat, 5g Carbs (3g Fiber), 6g Protein

o   Whey waffle (My own recipe) with 2 TB all natural peanut butter

§  475 calories, 18g Fat, 19g Carbs (7g Fiber), and 48g Protein

o   1 and ¼ cup old-fashioned oats with two scoops of whey mixed in.

§  635 calories, 12g Fat, 74g Carbs (10g Fiber), and 62g of Protein

Totals are about 1,310 calories, 36g Fat, 115g Carbs (25g Fiber), and 123g Protein

Training with a Pre Workout Meal

For those of us who do like to eat prior to the workout, there are a couple of options.  For pure performance in the gym, it would make sense to have some carbohydrates prior to training to provide your body with blood glucose for energy. I would say the larger the meal you have, the more time you should wait before working out, as training on a full stomach can be very uncomfortable.

Advantages

·      - More energy

·      - More nutrients for better recovery mid workout

·      - Essentially no protein breakdown

·      - For those who like food or a meal prior to training, can result in better performance

Disadvantages

·      - Glucose is the preferred source of energy, rather than fat

·      - Too big of a meal can result in a lethargic, cumbersome feeling

Personally, I’d follow Lyle McDonald’s recommendation from his website, Body Recomposition, and consume 0.13-0.22 g/lb of carbohydrate and protein 30 minutes prior to training.  So for a 150 lb male, this equals about 20-33g of carbohydrate and protein 30 minutes prior to the workout.  So a meal to fit these macros could be one of my favorites, protein oats, or proats for short.  Simply take ½ cup old-fashioned oats, microwave with water, and then add 1 scoop of whey protein AFTER COOKING.  Should be roughly 280 calories, 5g Fat, 30g Carbs (4g Fiber) and 30g Protein.

If you choose to have a larger meal, just simply wait until you feel as though you’ve digested the food so you do not hinder performance.  For those who are on the go and do not have time to make a meal prior to training, a whey protein shake and a piece of fruit, such as a banana or an apple, is a fine substitute. This is perfect if you workout right after school or immediately following work. This is easy to carry and easy to have about 20-30 minutes prior to training.

Post Workout Feeding

I recommend consuming a meal of carbohydrates and protein after your workout to help in recovery.  While your insulin sensitivity and glucose tolerance isn’t nearly as high than it would be with fasted training, there still is higher insulin sensitivity and glucose tolerance.   I personally would have the majority of my carbohydrates in this meal also. If you’d like to have some fat in this meal, by all means go for it.  Again, meal timing for the most part is irrelevant as long as you hit your daily caloric target and macronutrient targets. 

The Guide

·     - About 30 minutes prior to training, try to consume a small meal of slow digesting (Low glycemic) carbs and some protein           

o   0.13-0.22 g/lb of carbohydrate and protein (According to Lyle McDonald)

·     - Larger meals = longer wait prior to the gym

·     - Post workout is similar to the post above, carbs, protein and some fat if you please. Just      make it fit your macros, and again you can take advantage of some increase in glucose    tolerance.

o   Lyle recommends about 0.3-0.5 g/kg in protein and 0.3-1.5 g/kg of carbohydrate

So there you have it, a simple primer and outline to peri workout nutrition.  Again the goal here is what works best for you. I like training fasted, but many of my friends rather train with some food prior to their workout.  The most important part is finding what makes you perform best in the gym, as your performance in the gym is what ultimately helps your body grow!  Eventually I’ll write an article regarding food choices for each macronutrient and what’s “optimal,” but consider this a very brief guide to follow.  I also like to note quickly that the number of meals is completely and utterly irrelevant.  There is no metabolic fire, your metabolism and thermic effect is based on calories consumed, not how many meals.  So a larger meal will result in bigger metabolism boost, and smaller meals will result in smaller, but more frequent metabolic boosts.  In the end, they're equal. I only eat two meals a day, one post workout, then dinner.  I find that giant meals make me feel more satisfied and physique has never been better following this style of dieting.  

Again if you have any suggestions for articles or questions, please ask on twitter (@SM_StrongBody) or email (raponte2@yahoo.com).