Burn that Fat
We’ve all heard that muscle burns calories, and the more muscle you have, the more calories you can burn.
According to Christopher Wharton, Ph.D., a certified personal trainer and researcher, 10 pounds of muscle can burn 50 calories, while the same amount of fat burns 20 calories in a day while resting.
The Problem with Carbs
In order to burn the calories stored in fat, you must burn off more calories than you consume.
Eating too many carbs makes it extremely difficult to get ripped.
On the flip side, completely eliminating them from the diet hinders the training process, because the stamina and intensity needed to maintain and gain muscle won’t be there.
So, where do we go from here?
Some have suggested that the best way to lose weight is to eliminate starchy carbohydrates and replace them with healthier fats and lean protein like:
- Avocado
- Salmon
- Walnuts
- Flaxseeds
- Dark chocolate
- Extra virgin olive oil
This new rule has one major exception, and that’s during the workout window.
The workout window is the time period which begins 30 minutes before your workout and lasts until the end of the workout. The carbs needed will depend on the length of the workout and the amount can range anywhere between 80 to 150 grams. While some people would prefer to get those carbs from food, carbs must be digested before they can be utilized, completely missing the workout window.
Other people choose to take carbohydrate supplements like highly branched cyclic dextrin. Their low osmolarities allow them to pass through the stomach quickly.
Carbohydrates provide the energy needed for high-intensity workouts. They delay fatigue and allow you to perform at higher levels for longer periods. Carbs also kickstart the recovery process, thereby maintaining and building muscle mass.
Sources:
- Kris Gunnars, BSc. 10 High-Fat Foods That Are Actually Super Healthy. Jun 2017. Internet: https://www.healthline.com/nutrition/10-super-healthy-high-fat-foods#section5
- https://www.schoolnutritionandfitness.com/data/pdf/Why_are_Carbohydrates_Important_for_Athletes.pdf
- Elaine Magee, MPH, RD. 8 Ways to Burn Calories and Fight Fat. May 2007. Internet: https://www.webmd.com/diet/obesity/features/8-ways-to-burn-calories-and-fight-fat#1
