The Truth about Carbs: How to Eat Just the Right Amount of Carbs to Slash Fat, Look Great Naked, & Live Lean Year-Round by Nate Miyaki

Author:Nate Miyaki [Miyaki, Nate]
Language: eng
Format: epub, mobi
Publisher: Archangel Ink
Published: 2015-09-21T18:30:00+00:00

2. Ketosis is not necessary, nor recommended, for a long-term/lifestyle fat-loss plan for healthy individuals. I recommend a low-carb but non-ketogenic approach—100-125 g of carbs a day. See the previous chapter for details.

3. Ketogenic diets are definitely not great for anaerobic athletes. Stay tuned.

Several Reasons to Strength Train

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So far, you might be thinking to yourself, “Why not just eat lower-carb and never workout?” That sounds like a pretty good deal.

Well, you can. And if your goal is to just reach a healthy bodyweight with good biomarkers of health, you can definitely take that route. Some of my personal training colleagues hate when I say this, but it is the unbiased, spandex-free truth—most people could reach a healthy bodyweight with diet alone, no formal exercise sessions necessary.

If you are sedentary, severely de-conditioned, and just starting out, don’t think you have to immediately jump into a boot camp, get your butt kicked by an egotistical trainer with no life outside of the gym, and probably injure yourself because you weren’t taken through a properly progressed program, in order to lose weight. That makes for great TV ratings, but it’s not necessary in the real world where (shaping up) your own ass is on the line.

Get in a calorie deficit, make some improvements in food quality, and walk more. You’ll have yourself a reasonable, but also highly effective plan. I’ve worked with corporate wellness programs that have utilized this simple approach to achieve thousands of pounds of weight loss, collectively.

But this won’t do if you have higher-level physique goals—i.e., looking good in a bikini or board shorts and walking around poolside with pride (or pure vanity).

Exercise can preserve lean muscle while dieting, or ensure a greater percentage of weight lost is coming from body fat, not lean muscle mass.

So when you hit the gym, you should be trying to build muscle (yes, you too, ladies), for muscle is what provides your body with its shape, definition, tone, and tightness. Strength training is far superior in this respect to cardiovascular exercise and should be the focus of a physique-based exercise routine.

If you’re skinny with NO muscle tone, you will still appear loose, flabby, soft, and unimpressive despite a low body weight. That’s not the type of beach body you had envisioned for yourself. You could say muscle doesn’t just “pump the body up”; it can “tighten it up,” too.

Don’t just watch the scale. Look in the mirror (or at photos). Building, or at least maintaining, lean muscle is equally as important as low body fat.

Think of it as a two-pronged approach. You want to minimize body fat and maximize lean muscle mass. Diet is your primary weapon to slash body fat. Exercise should be your primary weapon to build lean muscle mass.

Scientific Snippets Regarding the Body Composition Benefits of Strength Training

It appears that weight training can produce hypertrophy in skeletal muscle during severe energy restriction and large-scale weight loss. — The American Journal of Clinical Nutrition

Utilization of very-low-calorie diets (VLCD) for weight loss results in loss of lean body weight (LBW) and a decrease in resting metabolic rate (RMR).

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