In this video I will continue to go over the good carbs (complex), 3 reasons to stay away from bad carbs (Simple), Portion Size and Conclusion. Make sure you copy and print the Carbs list below and pick up the BLUEPRINT to Carbs Cycling for fat loss and NEVER worry about Carbs making you fat again.
DOWNLOAD YOUR FREE FIT TO EAT CARBOHYDRATES REPORT EBOOK AND FULL LIST BELOWFit to Eat Carbohydrates – Funk Roberts Fitness eBOOKVideo Notes
Portion Size – For carbohydrates, a portion‖is the size of your clenched fist. Think of an apple, orange, or other piece of fruit of approximately that size, or a portion of pasta, rice, beans, etc., similar in size.
COMPLEX CARBSList of Complex Carbs (Good to eat)– This is a short list of the Carbs that you should be eating on a regular basis. Please do not forget to download your FREE EBOOK Fit to Eat Carbs for a list of Carbs you can eat and the ones to STAY AWAY FROM!
Whole Grains
Whole grains are high in fiber, have moderate protein levels, are low in fat and are also a good source of complex carbs. Specific examples include Quinoa millet, oats, wheat germ, barley, wild rice, brown rice, buckwheat, oat bran, cornmeal, Oatmeal and amaranth. Any product that is made from these grains is also complex as well. Whole grain bread, bagels, buns and rolls are examples of these
FruitsFruits are high in water content, fiber, vitamins and they have virtually no fat at all. Fruits packed with complex carbohydrates include apricots, oranges, plums, pears, grapefruits and prunes. apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries
VegetablesVegetables are high in water, low in fat, have multiple vitamins and minerals, and most varieties are complex carbs. Broccoli, cauliflower, spinach, turnip greens, eggplant, sweet potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, squash, cabbage, artichokes and asparagus, beets, pumpkin, rutabaga
Legumes
Legumes are oftentimes called pulses. These are characterized by seeds that have an exterior pod surrounding them. Beans are a type of legume that is a complex carbohydrate. Specific examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, butter beans, navy beans, lentils.
DOWNLOAD YOUR FIT TO EAT CARBS REPORTFit to Eat Carbohydrates – Funk Roberts FitnessEAT MORE CARBS – LOSE MORE FAT? (STEP BY STEP PLAN)If you’ve ever dieted before, then there’s know doubt you’ve probably dealt with the pain and frustration that comes with trying to cut carbs and calories at the same exact time.
How do I know?
Because just like you and hundreds of thousands of other people, I’ve dealt with the SAME frustrations as you have for the last 10+ years of being a fitness professional.
I’m sure you’re probably very familiar with the painful list that comes with using the “traditional” dieting approach – just like I am:
Living in a huge calorie deficit and feeling hungry all the time.
Constantly feeling run down and carb depleted with zero energy.
Depriving yourself of your favorite carbs and all the foods you love to eat.
Missing out on all the fun stuff like social events, parties, and family gatherings.
Feeling restricted and inconvenienced with limiting food choices day after day after day.
A sluggish and slowing metabolism.
Suppressed fat burning hormones that block your body from burning fat.
Loss of strength and even precious calorie burning lean muscle tissue.
Unhealthy obsessions over food and constantly worrying about what you’re putting in your body.
Perhaps you’ve heard that in order to avoid all these painful consequences and lose belly fat you should just avoid carbs altogether and eat more like a caveman. Wrong.
Or maybe you’ve heard that you need to cut calories later in the evening and stop eating carbs late at night before bed. Wrong – AGAIN.
In fact, these are the EXACT opposite steps you should be taking in order to “reboot” your metabolism and keep your hormones “healthy”, happy, and burning belly fat.
And if you’ve ever tried to “diet” by cutting carbs and calories, research now shows there’s over a 90% change that your metabolism has been radically altered and damaged.
But not anymore.
That’s because my good friend Shaun Hadsall just released his brand new 4 Cycle Solution.
An eight week Step-by-Step carb cycling system that uses a brand new nutrition method called Macro-Patterning™, which shows you exactly how to overcome all this dieting nonsense and heal ANY damage you may have done from previous crash dieting.
In fact, when you use Macro-Patterning™ it’s easy to eat LOADS of carbs and NEVER store them as fat.
And in addition to the fact that Shaun is already discounting this new system at HALF off, he’s also throwing in Fast Start Video Lessons for anybody who orders today.
So through today (and today only) you’ll get the ENTIRE course, which includes a Quick Start Session AND all four proven Macro-Patterning™ Cycles on video. This has a real value of $300 and right now it’s yours 100% *FREE*.
==> 4 Cycle Solution System HALF off + Fast Start Video Lessons *FREE*Cycle 1 – The 7 Day Carb Depletion Diet: “Shut off” your body’s dependence on sugars and make belly fat your “go to” energy source to visually SEE your belly get flatter in just 7 short days. Cycle 2 – The Macro-Patterning™ Cycle: Use LOTS of carbs to accelerate fat-loss and maintain a fat burning environment round the clock 24/7. No more plateaus. No more metabolic slowdown. No more suffering from traditional low carb trendy diets. Cycle 3 – The Accelerated Fat-Loss Cycle: Because your body is super smart it can adapt very quickly. This is the first fat-loss cycle ever designed to overcome EVERY type of plateau of sticking point the body uses to stop you from losing weight so you STAY on the fat-loss fast track. Cycle 4 – The “Diet Break”: By this point you’ll have overcame every type of adaptive response related to burning stubborn body fat. Now it’s time to put your fat-loss on cruise control by enjoying happy hour every Friday and even using all your favorite Cheat Foods through the weekend – WITHOUT suffering any rebound weight gain. ==> HALF off 4 Cycle Solution Fat-Loss PLUS Fast Start Video Lessons *FREE*
So let’s recap so you fully grasp what’s going on at the above link…1. Shaun’s new 4 Cycle Fat-Loss Carb Cycling System is on sale this week only at HALF price to celebrate the “official” release. This program has already received a TON of national attention, so it’s proven to work like gangbusters. 2. If you pick up Shaun’s new program TODAY, you’ll also get the entire system (ALL 4 proven cycles) on video 100% FREE.This is literally like your very own “mini” PhD on how to eat MORE carbs and NEVER get fat. Now truth be told, almost everybody who tries to start ANY type of rapid fat-loss plan messes up their hormones, damages their metabolism, and literally forces their body to gain the weight right back.
But when you use this particular carb cycling approach based on the unique (and proprietary) Macro-Patterning™nutrition method — you’ll see how simple it can be to finally get and keep a flat belly.
Carb for Fat Loss Video #2 and the 3 Times to Eat LOTS of Carbs and NEVER store them as Fat
One of the most common things you’ll hear in the fitness industry is that carbs make your fat.
Well, it’s true – they CAN.
But all you have to do is eat all your favorite carbs at the RIGHT times, and you’ll NEVER store them as fat.
If you do eat carbs at the wrong times, you’ll be scratching your head wondering why your belly isn’t shrinking. So here’s 3 simple carb timing tricks you can use to eat loads of carbs without worrying about them “spilling” over and being stored as ugly fat on your belly.
First up – Good:
A good time to consume healthy carbs like non-processed starches and fruits is first thing in the morning or upon waking up — for a few reasons.
1. You’ve fasted all night while you sleep so glycogen levels (energy inside your muscle tissue) have been somewhat depleted and this leaves extra room for carbs to replenish lower glycogen stores.
This is especially effective if you workout in the a.m.
2. You’re metabolic rate runs highest during the a.m. hours (or after you wake up from sleeping) than it will later in the day so you’ll more likely use these carbs as energy.
3. Insulin sensitivity is also higher when you wake up than other times of the day, which allows your body to utilize carbs and limit fat spillover.
Next up – Better:
An even better time to consume starches and fruits is a few hours before high intensity resistance training (bodyweight circuits, metabolic resistance training, etc.) or a heavier weight training session.
This will ensure that these carbs are used as energy during and after the workout to avoid fat-spillover – and provide sustained energy throughout the workout. Better performance equals more fat and calories burned during and after the workout.
Additionally, the extra insulin release at this particular time will help prevent muscle loss and increase gains in lean muscle tissue.
Last up – BEST:
The best time to consume carbs from starches and fruits is in your post workout anabolic window of opportunity, which is anywhere from 1 to 3 hours after high intensity training.
In fact, if you work out late at night you could actually consume your LARGEST carb serving of the day right BEFORE bed and not worry about fat spillover.
This works best when you’re following more of a maintenance schedule so I don’t recommend using this tip when trying to achieve rapid fat-loss, but it does prove the point that eating late at night doesn’t really make you fat.
That’s because when you work out intensely enough you’ll set off several powerful metabolic triggers no matter what time of day it is:
• Increased metabolic rate and increased nutrient absorption• Accelerated depletion of muscle glycogen• Release of catecholamines (fat burning hormones)
The end result ends up being increased fat loss and something called “super-compensation” through stimulation of Glut 4 (a glucose transporter).
This effect simply means storage capacity inside your muscles and liver that’s well above normal levels, which is greatly enhanced during the post workout window.
Other benefits include increased insulin sensitivity, glucose uptake, and glycogen synthesis. Again, under these conditions your body will store carbs (and other macro-nutrients) at a much faster and higher rate than normal.
This is why it’s so important to eat the majority of your impact carbs in your post workout meals.
Regardless if your goal is fat loss, strength, performance, energy, improved health or anything else, it’s critical for you to understand the process of carb timing.
Over time, you’ll improve your insulin sensitivity dramatically, which will improve your body’s ability to burn ugly fat as fuel on a daily ongoing basis.
That’s why you should grab my Spartan Nutrition System which will teach you the right foods to eat, when to eat, how much and the best strategies for burning fat, losing weight and building lean muscle.
CLICK HERE TO DOWNLOAD TEH SPARTAN NUTRITION SYSTEM
List of Complex Carbs (Good to eat)– This is a short list of the Carbs that you should be eating on a regular basis. Please do not forget to download your FREE EBOOK Fit to Eat Carbs for a list of Carbs you can eat and the ones to STAY AWAY FROM!
Whole Grains
Whole grains are high in fiber, have moderate protein levels, are low in fat and are also a good source of complex carbs. Specific examples include Quinoa millet, oats, wheat germ, barley, wild rice, brown rice, buckwheat, oat bran, cornmeal, Oatmeal and amaranth. Any product that is made from these grains is also complex as well. Whole grain bread, bagels, buns and rolls are examples of these
Fruits
Fruits are high in water content, fiber, vitamins and they have virtually no fat at all. Fruits packed with complex carbohydrates include apricots, oranges, plums, pears, grapefruits and prunes. apples, oranges, apricots, peaches, pears, grapes, kiwi, mango, watermelon, honeydew, cantaloupe, rhubarb, plum, pineapple, papaya, grapefruit, grapes, blueberries, strawberries, blackberries, raspberries, cranberries, cherries
Vegetables
Vegetables are high in water, low in fat, have multiple vitamins and minerals, and most varieties are complex carbs. Broccoli, cauliflower, spinach, turnip greens, eggplant, sweet potatoes, yams, corn, carrots, onions, all types of lettuce, celery, cucumbers, squash, cabbage, artichokes and asparagus, beets, pumpkin, rutabaga
Legumes
Legumes are oftentimes called pulses. These are characterized by seeds that have an exterior pod surrounding them. Beans are a type of legume that is a complex carbohydrate. Specific examples include lentils, kidney beans, black beans, peas, garbanzo beans, soy beans and pinto beans black-eyed peas, lima beans, red beans, marrowfat peas, chickpeas, butter beans, navy beans, lentils.
DOWNLOAD YOUR FIT TO EAT CARBS REPORT
Fit to Eat Carbohydrates – Funk Roberts Fitness
EAT MORE CARBS – LOSE MORE FAT? (STEP BY STEP PLAN)
If you’ve ever dieted before, then there’s know doubt you’ve probably dealt with the pain and frustration that comes with trying to cut carbs and calories at the same exact time.
How do I know?
Because just like you and hundreds of thousands of other people, I’ve dealt with the SAME frustrations as you have for the last 10+ years of being a fitness professional.
I’m sure you’re probably very familiar with the painful list that comes with using the “traditional” dieting approach – just like I am:
This is literally like your very own “mini” PhD on how to eat MORE carbs and NEVER get fat.
Now truth be told, almost everybody who tries to start ANY type of rapid fat-loss plan messes up their hormones, damages their metabolism, and literally forces their body to gain the weight right back.
IN CASE YOU MISSED IT
Carbs Video #1
http://spartanworkoutblog.com/2012/11/carbs-for-fat-loss-and-the-pros-and-cons-of-carb-intake-video-and-article/
Carbs Video #2
http://spartanworkoutblog.com/2012/11/carb-for-fat-loss-video-2-and-the-3-times-to-eat-lots-of-carbs-and-never-store-them-as-fat/
Carbs Video #3
http://spartanworkoutblog.com/2012/11/carbs-for-fat-loss-3-and-complete-list-of-godd-carbs/ 