HIIT, or high-intensity interval training, is a popular workout method that alternates between short bursts of intense activity and periods of rest.
HIIT can be done with any type of activity, but is often done with cardio exercises like running, biking, or rowing.
Many people believe that HIIT is only effective when done on high-carb days, when the body has enough glycogen to fuel the intense activity.
However, recent research has shown that HIIT can be just as effective on low-carb days.
In fact, HIIT on low-carb days may even be more effective than HIIT on high-carb days.
There are a few reasons why HIIT may be more effective on low-carb days.
First, when you do HIIT on low-carb days, your body has to rely more on fat for fuel.
This means that you’ll burn more fat during and after your workout. Second, HIIT on low-carb days may help improve your body’s ability to use fat for fuel.
This is because when you do HIIT on low-carb days, your body has to adapt to using fat for fuel.
If you’re looking to burn fat and improve your fitness, HIIT on low-carb days may be the way to go.
According to Powell, days low in carbohydrates are beneficial for fat burning. “Your body requires carbs for fuel first, but if we kick those carbs out, it will target fat,” she explains.
“If we kick those carbs out, though, it will attack fat.” On those days, she suggests squeezing in some cardio, high-intensity interval training, or routines that focus on the smaller muscle groups.
Carb cycling is not only about reducing body fat; rather, it is a dynamic approach to eating that can also result in an increase in lean muscle mass.
The wonderful things about it are that it is simple to adhere to, it enables you to continue eating the foods you adore, and it results in significant improvements to both your physical and hormonal health.
How to Carb Cycle and Workout
Carb cycling entails alternating between days with a high carbohydrate intake and days with a reduced carbohydrate intake. There may even be days designated as “no carb.”
When you know you’re going to be working out hard, you should typically consume a lot of carbohydrates. On those days, your body has a greater demand for fuel, and as a result, you should try to consume between 2 and 2.5 grams of carbohydrates for every pound that your body weighs.
On days when you want to do cardio, you should make sure that your carbohydrate levels are full. This is because consuming carbohydrates before beginning cardio exercise helps fuel long-term endurance training and also increases short, more intense workouts.
To get the most out of your fat-burning window after cardiac activity, wait between 45 and 60 minutes before eating.
Does HIIT help ketosis?
When following a ketogenic diet, it may be more difficult to perform some types of activities, such as those involving high-intensity activity or CrossFit.
When you are following a ketogenic diet, it is recommended that you perform exercises of moderate intensity.
A typical weekly carb cycling diet would include two days with a high carbohydrate intake, two days with a moderate carbohydrate intake, and three days with a low carbohydrate intake.
While the amount of protein consumed is often consistent from day to day, the amount of fat consumed shifts in response to the amount of carbohydrates consumed.
A day that is low in carbs will often be high in fat, whereas days that are heavy in carbs will be low in fat.
Is Carb Cycling Good for Getting Shredded?
The higher carb times really shine around the time of your workouts or on days when you have heavy training.
To begin with, increasing the amount of carbohydrates you consume can make it easier for you to workout harder and for a longer period of time.
This will not only help you burn more calories and fat, but it will also enable you to gain or keep more lean muscle.
Even if you aren’t interested in gaining large muscles or becoming ripped, both may aid you in your quest for fat loss and a leaner, healthier physique.
Carb cycling is one of the most effective tools a bodybuilder can have in their armory. Cardiovascular exercise is another.
Why do bodybuilders do low-carb days?
How to engage in carb cycling Consuming a diet low in carbohydrates for three days, followed by one that is rich in carbohydrates for two days, is a straightforward method for cycling carbohydrates.
The days when carbohydrates are restricted will assist with both weight loss and improved insulin sensitivity. Days with a high carbohydrate intake aid in recovery, muscle development, and glycogen replenishment.
“It helps them mentally and emotionally feel like they’re never deprived of items that they can’t have on a conventional diet,” she adds.
“It makes them feel like they’re never missing out on anything.” According to Powell, individuals will begin to feel the effects of this and previous cycles in about a week, and they will begin to see the effects in about two weeks.
Can I Eat More Carbs If I Exercise?
Carbohydrates provide fuel for both your brain and your muscles when you are exercising. Carbs for the ordinary workout If you are in good form and want to fuel a daily, low-intensity activity, take roughly 3 to 5 grams of carbohydrates for every kilogram of body weight.
This will give you the energy you need to complete your workout.
Following exercise, your body will try to replenish its glycogen reserves while also repairing and regrowing the muscle proteins that were broken down.
Consuming the appropriate nutrients shortly after exercise might assist your body in recovering from the workout more quickly. It is of the utmost significance that you consume carbohydrates and protein immediately following your workout.
What exercise burns more carbs?
Because high-intensity anaerobic activity makes use of quick energy, you’ll find that you burn a higher proportion of carbohydrates as fuel throughout these workouts.
Aerobic exercise at a lower intensity burns a bigger proportion of fat than strength training does.
Carb Cycling Macros
- Starting ratio: 40% protein, 30% carbs, 30% fat.
- Lower carb, higher fat ratio: 40% protein, 20% carbs, 40% fat.
- Lower fat, higher carb ratio: 40% protein, 40% carbs, 20% fat.
The bottom line
Carb cycling is a dynamic strategy for eating that can assist in the development of lean muscle mass. Carb cycling is alternating between days on which you consume a high amount of carbohydrates and days on which you consume a low amount of carbohydrates.
A day that is low in carbohydrates will often be high in fat, whereas days that are heavy in carbohydrates will be low in fat.
The higher carb periods truly come into their own before, during, and immediately after your workouts, as well as on days when you have intense training.
Carb cycling is one of the most useful weapons a bodybuilder may have in their arsenal because of its ability to produce dramatic results.
Carb cycling can be accomplished in a basic manner by following a diet that is low in carbs for a period of three days.