Transcript Strategies Movement mechanics Final meal or last two meals ought

Strategies
Movement mechanics
Cutting Carbs and
Fat Loss (WTO) AM
• Final meal or last two meals ought to be
lower in carbohydrates.
• Lowering your carb intake before bed
keeps glucose levels low
• Helps release of growth hormone (GH)
• GH is fat liberating
• Released within 30-90 min of sleep
High glucose levels blunt GH release
A lean individual however will still
experience the GH surge regardless o
glucose levels
Cutting Carbs and
Fat Loss (WTO) PM
• Do not skimp on carbs after training (nor
do you skimp on your training)
• Carbs (with Protein) are needed to
rebuild muscle tissue
• Carbs are immediately directed to the
muscle from blood to replace glycogen.
• Ideal for GH release
Points to note
• Glycogen Starved muscles crave carbs
• Insulin receptors on muscle are highly
excitable after training.
• GH: Spark plug for fat loss
Thermogenesis
Diets that negate
Thermogenesis
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Low Protein Diets
Low Carb Diets
High Fat Diets
Low Salt Diets
Diets that increase
Thermogenesis
• Adequate calorie diet
• Overeating
• Frequent feeding
• Including lots of fiber in the diet
(vegetable source)
How to make a mess
of Thermogenesis
• Eating only 2-3 times a day
• Eating a low fiber diet
• Eating too many simple carbs
• Excessive calories before bed
• Skipping breakfast
• Prolonged dieting
Take home Points
• Carbs and Protein have a high
thermogenic effect
• Low Carb diets reduces heat production
• A low carb diet with an increased
protein consumption may (just may)
offset the compromised thermic effect.