People experience that snap-point - you know the one “Right! That’s it! I’ve got to do something!!!...."

They throw themselves into exercise, often 6-days-a-week, even twice-a day. The next thing is, cut carbs, fats and whatever else in a misguided attempt to lose weight or get lean, fast!

The whole approach just isn't sustainable. The fat soon returns and the metabolic consequences are severe. The end result is an up-hill battle with the pudge that gets tougher to shift with each passing year.

If there is one universal point of confusion, it’s carbohydrate consumption and fat loss. An intense fear of carbohydrates just seems to be ingrained in the gym culture right up to the elite physique competitor ranks and I've never really been able to understand why.

Sure, eliminating carbs will get the job done, in the short term. However, metabolically speaking it’s like using a sledge hammer to crack a peanut.

Cut the carbs, shed the fat and everything else goes with it; hard-earned muscle, energy levels, physical and emotional performance.

Then there’s the rebound effect, the metabolic slow down which ensures the fat becomes harder to shift with each attempt. I know a lot of people that live their lives like this.

So I thought I’d share some research with you that might help exorcise carbohydrates from their satanic locus in most people’s lives.

This research applies directly to body transformation and the information obtained underlines one of the biggest factors of success.

This research on carb metabolism at the time was quite ground-breaking, and has been confirmed in one form or another by other investigators the world-over.

A group of French-Canadian researchers are responsible for an elegant series of studies that examined the fate of carbohydrate consumption with and without the impact of exercise.[1,2]

These scientists assessed the metabolic fate of carbohydrates - where carbs go once consumed by healthy people; at rest and after exercise.

In these investigations, participants were given carbohydrate meals usually 150-400 grams of pasta (that’s grams in dry weight before cooking). The metabolic fate of the carbohydrate was determined using a labeled metabolic tracer within the carbohydrate structure. Exactly where the carbs ended up within the body was studied for eight hours after consumption.

The results demonstrated that the consumption of a high carb meal, without exercise, completely suppressed fat oxidation (burning). A high carb meal without physical activity shuts off any potential to burn fat in the hours after.

No big surprises there.

However, when the participants exercised at a moderate intensity (defined as just above 60% VO2 Max) then ate the pasta meal, fat burning (oxidation) was not inhibited in the hours after.

In fact, carb consumption did nothing to impair the fat-burning response created by exercise.

Remember, this researched assessed the effects of moderate intensity exercise – we know that higher intensity workouts have an even greater effect on post-exercise fat metabolism.[3]

The myth: “carbohydrate consumption after exercise shuts off fat burning”

The facts: carb consumption after exercise, even fairly large amounts, do no impair the fat-burning effect produced from exercise.

Where do my carbs go?

It appears that in the hours immediately after exercise, the conversion of macro-nutrients such as carbohydrates and protein into body fat is virtually impossible. In particular, in these investigations even though a large amount of carbohydrate (400grams of pasta) was consumed after exercise, none of it was stored as fat.

Muscle glycogen is a key factor in physical performance. Your ability to perform at your best every day in the gym and recover, ready for the next days workout depends predominantly on your muscle glycogen stores.

The vast majority of carbs consumed in the immediate post workout period meal are shuttled to working muscles for glycogen synthesis and restoration. In fact, carb consumption in the hours immediately after exercise is a most effective method that promotes a positive glycogen balance – more carbohydrate within the muscle after working out!

From this important research, there’s at least three points we now understand about carbohydrate metabolism in healthy people.

1. The conversion and storage of nutrients as fat is suppressed following exercise.

2. Carbs consumed in the hours immediately after exercise do not inhibit the fat burning response to exercise.

3. Carbs consumed after exercise are used almost exclusively to re-fuel muscles and regenerate new tissue.

Can I really have my carbs and my abs?

More so than any other macronutrient, carbohydrate choices govern blood hormone responses and the fuels your burn each day. In turn this determines changes in body composition (shape).

However, to get lean and stay lean, we know there’s a much better way than simply eliminate carbs and exercise your brains out.

Quite often, the real reason why so many people don’t have the body they want, has nothing to do with their blood type, their genes or their self-discipline.

It’s simply comes down to eating too much of the wrong food at the wrong time and not enough of the right foods, particularly at the right time. We've helped hundreds and thousands of  people transformations. They’ll be the first to testify to the fact, avoiding or cutting carbohydrates isn’t really required or even desired.

So, what’s the solution?

Well, what we do is Metabolically Classify, so both the client and the professional know exactly where the starting point is and how to progress. Then we eat to fast-track success by incorporating all the latest research on carbohydrate metabolism in one simple approach. All the great info on glycemic index, glycemic load, food processing, human interference, paleolithic prescriptions plus much more, in one complete, easy-to-follow, easy-to-teach system.

I suppose that’s why we seem to get the results where so many programs let people down. We remove the guesswork and confusion on how to eat and exercise to maximize results.

The Transformation Cookbook 


1. Folch N. Péronnet F, Massicotte D Duclos M, Lavoie C, Hillaire-Marcel C. Metabolic response to small and large 13C-labelled pasta meals following rest or exercise in man. Bri J. Nutri. 2001 (5) 671-680.

2. Folch N, Péronnet F, Massicotte D, Charpentier S, Lavoie C. Metabolic response to a large starch meal after rest and exercise: comparison between men and women.
Eur J Clin Nutr. 2003 Sep;57(9):1107-15.

3.Broeder CE, Brenner M, Hofman Z, Paijmans IJM, Thomas EL & Wilmore JH, The metabolic consequences of low and moderate intensity exercise with or without feeding in lean and borderline obese males. International Journal of Obesity, 1991, 15;95-104.

4.Stiegler P, Sparks SA, Cunliffe A. Moderate exercise, postprandial energy expenditure, and substrate use in varying meals in lean and obese men. Stiegler P, Sparks SA, Cunliffe A. Int J Sport Nutr Exerc Metab. 2008 Feb;18(1):66-78.

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