Get fit for spring: use 'carb cycling' and fat-loss training to drop flab fast

Men's Fitness, March, 2008 by John Alvino

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For guys who lift, the most popular way to lose fat has always been to cut carbs and calories from their diets. The problem, though, is that, in their hurry to uncover abs, they cut too drastically. And that has consequences, including muscle loss, decreased strength, and an overall lack of energy--which can further impair the intensity of workouts. But there's a better way to get lean. It's a trick that bodybuilders have been practicing for decades.

Rather than cutting carbs from your diet entirely, the secret to getting in shape by spring is to occasionally "carb up." By alternating the amount of carbohydrates and calories you consume every few days, you'll keep your energy up, maintain muscle, increase your strength, and maximize the amount of fat you burn on your low-carb days. The basic process for "carb cycling" is to eat very few carbs for three consecutive days, followed by one day of high-carb eating. Obviously, the low-carb days will have you eating fewer calories, and just when your body's stored carb reserves are about to be depleted, the high-carb day will recharge your energy and speed up your metabolism, leading to even greater fat loss. (See "The Cycle" on page 121 for a specific day-by-day eating guide.)

As for our fat-loss training, we're not going to tell you to use high reps with light weights plus short rest periods. Although that's the popular method, it doesn't just burn up body fat; it also burns muscle. This month's Fit For Spring plan involves heavy weights and adequate rest periods, so that your strength levels are always increasing. Follow it, and you'll feel like you're training to get big--which is always more fun and motivating--even though your fat will be melting off.

THE CYCLE

For maximum fat loss, follow the instructions for the "Low-Carb Day" for three consecutive days, then switch to the directions for the "High-Carb Day" for one day. Repeat the cycle.

Low-Carb Day Eat five to six small meals throughout the day, dividing your protein into equal servings at each meal. Eat fibrous vegetables (such as spinach or broccoli) with every meal. Eat your starchy carbs (potatoes, rice, bread, etc.) in the first three meals of the day, and eat only protein and veggies in the last two or three meals of the day.

PROTEIN INTAKE Consume 1.7 grams of protein per pound of body weight. (For instance, if you weigh 200 pounds, you'll need 340 grams of protein a day.)

CARBOHYDRATE INTAKE Consume 0.7 grams of carbs per pound of body weight. FAT INTAKE Consume 0.37 grams of fat per pound of body weight.

High-Carb Day Eat five to six small meals throughout the day, dividing your protein into equal servings at each meal. Eat starchy carbs with each of your meals. (You may also eat fibrous vegetables at every meal.)

PROTEIN INTAKE: Consume 1 gram of protein per pound of body weight.

CARBOHYDRATE INTAKE: Consume 2 grams of carbs per pound of body weight.

FAT INTAKE: Consume 0.3 grams of fat per pound of body weight.

Team MF: John Alvino is a strength coach and nutrition expert based in Morristown, N.J. Read more about John on page 159.

DIRECTIONS: FAT-LOSS WORKOUT

FREQUENCY The program is made up of four workouts (I, II, III, and IV), but you'll only perform three per week, resting at least a day between each session. For example, in Week 1, you might do Workout I on Monday, II on Wednesday, and III on Friday, and then start Week 2 with Workout IV on the following Monday. You would then do Workout I on Wednesday and II on Friday. Continue to cycle the workouts in this fashion, performing each in numerical order.

HOW TO DO IT Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest; then one set of B, rest again; and repeat for all the prescribed sets.) Perform the remaining exercises as straight sets, completing all sets for the exercise one after the other.

WEIGHT Use the heaviest weight that allows you to complete all the prescribed repetitions for a given set.

CARDIO Perform cardio three times per week. You can do a 20-minute session after lifting, or a 30-minute session on a separate day entirely. If your schedule allows it, you can also perform 30 minutes of cardio in the morning and lift in the evening, or vice versa. All your cardio workouts should be done at a steady pace while working at what you estimate to be 75% of your maximum effort (a brisk jog, for example). You may use any cardio machine you like, such as a treadmill, stairclimber, or exercise bike, or you can simply run or bike outdoors.

WORKOUT I

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1A INCLINE DUMBBELL PRESS

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at shoulder level [1]. Press the dumbbells straight overhead [2]. Lower the weights back to the starting position. That's one rep.

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1B BENTOVER ROW

Hold a barbell at hip level and, keeping your lower back in its natural arch, lower your torso until it's parallel to the floor. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.