Carbs definitely drew the short straw out of the macronutrients.
When people embark on fitness journeys and healthy eating plans they often plan to ‘cut carbs’. Why? Because they truly believe carbohydrates are the enemy – the creator of body fat and therefore weight, dun dun dun. The good news is this is not true.
Sure, when eaten in excess too many carbs can lead to weight gain and fat storage. But will cutting them out give you the beast like chiselled body you’re after? Definitely not.
Carbs provide the energy needed to workout with intensity.
If eating a few more carbs allows you to smash your workouts you’ll achieve more than you would doing a half arsed workout with no energy. They’ll also help you get stronger (and who doesn’t want that?!).
Even if you cut or significantly reduce your carb intake, if you’re are still eating in a calorie surplus you will not lose weight. You need to find the right balance of macronutrients for you and your goals to achieve the body you desire. Carbs included, you’ve just gotta be smart about it.
You also need carbs to burn fat – that’s right the presence of carbohydrates assists with fat metabolism – now if that’s not reason enough I don’t know what is!
So let’s all take a moment and apologise to the poor macronutrient, Carbs. We’ve given them a bad name for too long and it’s time we realise how important they are to our everyday function and how we can use them to achieve our goals.
Trust me, you can eat carbs and still achieve your body composition goals! Kinda like having cake and eating it too 😉
Do you need help working out how many carbs (fats and protein) you should eat?
Email me at firstname.lastname@example.org and I can help you work out a macro split to help you achieve your goals.
If you’re not a fantastic cook (like me!), and you’re just plain impatient – you’ll love this. It’s the simplest, most delicious recipe and it won’t disappoint !
Two ingredients (really, just two!):
- banana (2)
- peanut butter (1 tblspn)
What you need to do:
- Break up bananas and put them in the food processor.
- Add peanut butter (I used pb2)
- Blend until creamy and consistent
- Pour into some sort of container
- Freeze overnight
Try it and let me know how you like it 🙂
Macros (based on Pb2 and 300g banana):
- Servings: 3
- Calories: 104 per serve
- Protein: 3g
- Carb: 25g
- Fat: 1g
I’ve been trying to get stronger and leaner at the same time for about two years now. Two things that are very hard to achieve simultaneously.
The result? …Well I’ve pretty much stayed the same.
To build strength you need to be in calorie surplus, while to get leaner you need to be in caloric deficit. Since starting my new strength training program about 7 weeks ago I’ve definitely had some strength gains and I want to continue on this journey more seriously now and build some size. I’ve increased my calories by about 300 per day to support the strength program, and my weight has fluctuated a little.
For now I’m going to continue to eat at this increased calorie amount, and just roll with the punches in terms of what happens with my weight.
I’ve decided the first half of this year will be about building strength, and the second half about leaning out.
I plan to take progress pictures weekly, and monitor in this way more seriously because the scale doesn’t tell you the full story. I will attempt to use regular body measurements too.
It’ll be a challenge mentally for me to see my weight increase, but if I’m feeling stronger and looking different in my photos then I’m sure I’ll be A-OKAY.
What’s in a number anyway?!
Lifting is fun.
For me exercise and moving my body is a part of my everyday life. It’s something I enjoy, it helps me to start the day off on a positive note and I find it fun (hardwork BUT fun!).
I’ve always been active, but it’s only been in the last two years that I’ve gotten into the gym and lifting. You know… once you see those baby gains there’s no going back!
So I thought I’d start the blog off with the five top reasons that i like to lift things.
- I like to challenge myself to grow stronger in body and mind. This can only lead to good things right?!
- That sense of accomplishment you get from a new PB, from doing something the ‘one month ago you’ didn’t even think was possible.
- It makes me feel good. Plain and simple. I sleep better, and when I notice changes in body and mind it reinforces the positive improvements I’m trying to make.
- Lifting helps me to focus, and puts my mind in a good place.
- Most importantly, I enjoy it and it makes me happy. I say if something makes you happy do it, if it doesn’t find something else to spend your time on 🙂