Carb Cycling Path to Rock Hard Abs

Posted in Fat Loss Secret, Fitness Indusrty News, Guest Post, Locust Valley Personal Trainers, Nutrition on April 12th, 2012 by admin

Guest Blog Post

Hey Coach Rahz here and I got a really good guest Blog post today from a fellow Fit Pro from across the pond. His name is Mirsad Hasic and he’s a online publisher for multiple blogs and has a really cool website called Ab-Solutely-Fit.com

So without further a do, Let’s give a Big MetaBurn Welcome to Mirsad Hasic.

Carb Cycling — The Under appreciated Path to Rock Hard Abs

MetaBurn Training Studio|Fat Burning on Long Island| Long Island Personal Training

MetaBurn Training Studio

Yeah, we get it — you’ve heard it all before. Abs are made in the kitchen, not on the gym floor. Ooh, we even got a little poetic flow in there too, who knew?

All jokes aside, we can’t ignore the power of nutrition when it comes to building the bodies we want. Any bodybuilder will tell you that food is fuel and nothing more than that, so if you really want to build your own Ferrari, you need to know how to fuel it up for maximum performance.

Shattering the Diet Myths Surround Ab Work

Getting great abs and keeping them can often be two different things. Yes, there are ways people shortcut their way to getting abs, but they’re temporary. Nothing lasts when you go about it with unsound principles dancing in your head.

To say that diet doesn’t matter would be like saying you don’t really need a good engine in your car to get from Los Angeles to Vegas. Sure, you could travel the length in a soapbox derby car and rely on human power, but it’s going to take you five times as long and you’re going to be exhausted by the time you get there — if you don’t just turn tail and go back to L.A., of course.

Carb Cycling, Defined

Bodybuilders have been using carb cycling tactics for years to do a wide variety of goals with their bodies. If they want to shred fat, they’re going to be carb cycling. If they want to bulk up, they’re going to be carb cycling. But that doesn’t describe what CCing is really all about.

Well, it’s straightforward enough — you want to feed your body different macro-nutrient profiles in order to keep your body guessing so that it doesn’t fall into just burning at a set point and keeping you from your goals.

It does make carbs the star of the show, but it doesn’t just focus on the carbs. You also will need to adjust your protein and fat accordingly.

Most bodybuilders do this basing it on activity rather than just going by “feel”. You will naturally want to adjust later, but there’s nothing wrong with starting with a higher amount of carbs for your lifting days, and then lowering it during times where you’re not lifting.

The body uses carbohydrates as glucose to fuel the system, but protein to feed and build those muscles. You will also need to ensure that you’re giving the brain enough fat to function.

Different percentages work for different people. You might want to try 40% carbs, 40% protein, 20% fat — or switch over to 50% carbs, 45% protein, and 5% fat when you’re lifting. There are so many ways to carb cycle, but the importance is that you’re changing things up. The standard schedule seems to be three days “low”, with 1 day high.

The Quality of Your Carbs Matters

You have to make sure that you’re going with quality sources for all three macro-nutrients. When it comes to carbs, the type of carbs that you choose matter. Don’t just bulk up on pasta and bread and crackers. You will want to go with roots, tubers, and nuts as well. Those are going to give you more energy and also break down slower, nourishing your body better than a loaf of white bread ever could.

Don’t forget the veggies, either — going with cauliflower, broccoli, carrots, onions and celery aren’t bad options and they can really make your dishes burst with new flavors. Fruits also have their place — natural sugar isn’t a bad thing at all, and our ancient ancestors would have eaten fruit if it was ripe and in season! Apples, pears, bananas, tropical fruit and more are all great selections to add.

Protein Power?

Protein sources can include chicken, beef, lamb, eggs, tuna, oily fish like salmon and mackerel, as well as cod, halibut, walleye and more.

The Big Fat Question

Fat is something that people have been having a hard time dealing with forever. Here’s a newsflash: your brain needs it! Your body needs it! Your mood depends on it! However, not all fats are created equal.

You will definitely want to make sure that you’re getting it from animal fat, butter, coconut oil and sparingly from olive oil and other polyunsaturated fats. The body gets a lot of Omega-6 fatty acids as it is from a standard Western diet, and this often leads to inflammation and slower recovery. Olive oil has a place, but it doesn’t need to steal the show.

Avoid vegetable, canola, and soybean oils as much as possible — they are often rancid from the beginning, or they become rancid quickly. Overall, now is the time to seize control of your health through nutrition. Even though it might sound boring, it’s really the best way to go if you really want to build those rock hard abs!

Coach Rahz Back… As I said Mirsad delivered a great post and if you liked his post check out is blog too. Let me know if you have any comments or questions about any the the information in this post I will be more than excited to break it down for you.

As Always Stay Fit, Stay Firm the Surgery Free Way!

Coach Rahz :-)

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MetaBurn Fitness Studio | Guest Post Rajdeep Paulus

Posted in Guest Post, Locust Valley Personal Trainers, meta burn on March 15th, 2012 by admin

Hello and Wzup it’s your Coach Rahz Here and I am fired up to Bring you another great Guest Post from one of our outstanding and amazing MetaBurn Clients. She’s really shown what it mean to live the Meatburn Effect and embrace living a healthy and positive lifestyle. Raj is a super person and a amazing writer that’s why I’m so super she decided to share her Metaburn experience in her own word. Without further ado I give you Rajdeep Paulus. Enjoy

“Digging deep in 2012” by Rajdeep Paulus

Personal Trainer, Long Island Personal Trainer, Metaburn Studio, Rahz Slaughter

MetaBurn Fitness Studio Locust Valley NY

I love to work out. Well, not exactly. But I do love the side effects, the after effects and the future effects.

I began to take my health more seriously after my fourth daughter was born. When my back decided not to wake up one morning, only days after giving birth, and it took me over twenty minutes just to sit up in bed to nurse my newest princess, I had no choice. I had to go to the doctor. When you’re married to a doctor, you triage ninety per cent of ailments, and save yourself the trip and just detour to the nearest Walgreens. This time, the card I picked up said, “Straight to the MRI center, do not pass go or collect any Advil, until you know what the heck is going on with your back.” Or something to that effect. Come to find out I have four, not one, not two, but FOUR herniated discs in my lower back. Which when aggravated, can make my life a living hell and keep me from doing just about anything.

This was my red light moment. Everyone has one. The point at which you have to stop ignoring your health and take action. I called up my primary care physician and discussed the results. She happens to struggle with back issues as well, and told me the exact words I needed to hear:

“Well, you can get several epidural shots for a temporary fix, you can have a very complicated surgery on your back, or…I’ll see you at the pool.”

“I’ll see you at the pool.”

I knew that I had no choice. If I wanted to continue to do the things I love like hiking, kayaking, and playing basketball, I had to take care of my health, especially my back. And the truth of the matter is, every less inch of unnecessary weight you rid yourself of also decreases the stress on your back.

I’ve worked out pretty consistently for the last four years, but I’ve yet to shed all the prego pounds that have accumulated over the last ten, during which I had my four children. In a recent decision to change gyms, I have yet again made a life altering turn in my progress. When I first walked into the Metaburn studio, I was skeptical, wondering how different could it be from all the other gyms and classes I’ve taken. The first trainer I saw was Greg, and immediately, I laughed. I know this guy. When he used to run classes at the YMCA, he kicked my butt every time. I’d be hurting for days afterward. In a good way.

And sure enough, in a matter of thirty minutes, I probably burned a thousand calories. Okay, maybe closer to four hundred. He also works with your nutrition, helping you to tweak your eating for maximum results. That first day, he had us doing a buzillion squats, lunges, push-ups, weights, and ten burpees to finish. What are burpees you ask? They’re like push-ups power packed inside jumping jacks if you ask me. And I love them! NOT! But they do what Greg and his team argues give you the cardio-metabolic finish that helps you burn fat all day. Now that’s what I’m talking about!

Greg’s three words that ring in my ears during his sessions are “You Got This!” And he’s with you till you get there! With a high five in one hand and a protein shake in the other. Well, not really [about the shake], but his enthusiasm brings you back week after week.

Then there’s Rahz. He’s actually a walking miracle. I hope someday I can interview him and give you the lowdown of his humble beginnings to the strong man that he is today. He runs the place, and when you walk in to his class, you know there will be no apologies, no whining, and no excuses. He’ll work you hard and you’ll thank him when you finish.

Rahz says the two words that are my words for 2012. Since my name is Rajdeep after all. Those two words are “Dig Deep!” And when he says them, you just want to dig a little deeper and finish the race.

Another trainer I so admire is Ann-Marie. She’s the female strong woman I aspire to be. She’s gentle yet firm, pushes you to your limits, but also helps you to listen to your body and adjusts your work out to prevent injuries. She always has a smile on her face and her story is also an inspiring one. I hear she’s planning to share it someday on her Blog! So I won’t steal her thunder.

Her three words that she’ll say as you turn the corner and see the finish line ahead of you are “You’re Almost There.” Because she’s not settling for you to give up half way. She sees you through and her voice of encouragement fuels your weary muscles to keep going.

Finally, there’s John. What can I say about the guy who greets me when the sun still hasn’t risen three times a week when I make it to the gym at 6:30 in the morning? He’s all about the mapped out workout. He lays it out on the board so you know exactly where you’re going and he helps you get there. He tells you that you’ll be glad you came. Just not before or during the workout. But definitely afterward. And he’s right. Every time.

John’s two words that remind me time and time again that my health is ultimately in my own choices and in my hands are simply, “Challenge yourself.” Because the truth of the matter is, if you don’t challenge yourself, no one else can do that for you. You have to want it that bad.

And I do. I want the health. The body. And the strength that I am willing to fight for. Cuz it’s a fight. But I’m getting back in that ring every week. Because it’s not about four months or fifteen pounds for me. It’s a lifetime commitment to my family and to myself. I plan to hike mountains on my fiftieth wedding anniversary and run around with my grandkids. I’m planning for that now. Plus, doesn’t hurt to look good. Gotta think about my picture on the back of my book after all.

So what are you waiting for?

Challenge Yourself!

Dig Deep!

You’re Almost There!

You Got this!

************

For other writings by Rajdeep Paulus, come dive into her Blog at www.insearchofwaterfalls.com …she warns…you will get wet!

Hey Coach Rahz back again, wasn’t that great? Don’t forget to show some Love and leave a comment below in the box you know how I love to hear from my loyal MetaBurn Readers…

See you Soon!

Let’s Burn!

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