A critical factor in achieving bodybuilding success is muscle definition, which is directly linked to body fat percentage. In search of the perfectly sculpted physique, bodybuilders need to consider various theories, and carbohydrates receive a fair amount of criticism in bodybuilding circles, with articles regularly written on how carbohydrates lead to excessive body fat levels, and because of this overwhelming negativity, many weight lifters pursue muscle gain with a higher fat, lower carbohydrate approach, with hopes of sustaining a reasonable body fat level. But is there a point where carbohydrate grams can decline excessively, reaching levels where muscle building becomes extremely difficult, if not impossible? For those riding the current bodybuilding bandwagon, the answer to this question would seem to be no, but reality is often far different than what regularly promoted bodybuilding notions are saying.
There is truth to the claim that excessive carbohydrates will cause body fat levels to rapidly rise, blurring muscle definition, and many battle a portly stomach and love handles due to haphazard carbohydrate consumption. But dipping carbohydrates to very low levels with the hope of bypassing the common bulge battle is a common blunder, as although body fat will certainly decline using such a technique, the potential for muscle gain will inversely follow carbohydrate reduction, with dramatic reductions in future muscle mass improvements, to the point where no additional muscle gains will soon be possible. Obviously, a bodybuilder not only has the goal of controlling body fat levels, but also maximizing muscle building, therefore bringing carbohydrates to either extreme will interfere with one of the two goals, leaving the bodybuilder with an angry, unproductive experience as he or she attempts to produce a balance between muscle mass and low body fat levels.
What proponents of the low carbohydrate diet plan fail to realize is that muscle gains relies upon carbohydrates to fuel individual hormones in the body, especially insulin, which offers amazing anabolic properties, leading to massive muscle increase, but also fueling quick body fat gains when implemented incorrectly. Since insulin is directly linked with carbohydrate consumption, in order to achieve the most impressive muscle gains, carbohydrates must be available in the diet, but to avoid rapid body fat gain, both the amount of carbohydrates and timing of such nutrients must be correctly integrated in order to offer muscles sufficient carbohydrate nutrients for muscle increase, while greatly reducing the negative impact on body fat percentage.
In addition to stimulating insulin for muscle building impact, carbohydrates offer an immediate energy source, and since the body must produce explosive output during weight training workout sessions for muscle building, carbohydrates offer this energy source for maximum effort. When following a low carbohydrate diet regimen, the muscles are unable to generate maximum intensity during each weight training set, and therefore muscle gains are negatively impacted, and already built muscle is also at risk. Those who follow a low carbohydrate focus tend to lose weight training workout motivation, as insufficient carbohydrates can adversely impact motivation, leading to very poor weight lifting performance, which directly impacts muscle building in an extremely negative way.
Yet another detrimental factor when following a low carb diet is metabolic slowdown, and although initially a low carbohydrate diet plan may shed body fat and enhance definition, the long term impact of such a diet philosophy will not only burn muscle, but will also attack metabolism (the rate at which the body burns calories), which means that you will require a lower food intake to maintain a specific body fat level. As a result, fat percentage will start to increase when food reaches the required quantity for muscle gain due to this metabolic slowdown, and the surprising result is a greater fat level than will occur when properly balancing carbohydrates with protein and fat.
When your goal is to improve muscle mass and definition, please reject the mistaken theory suggesting that carbohydrates are the harmful enemy that hampers success, as by banishing this important nutrient from your weight training diet routine, you will experience far less muscle mass and definition than is otherwise possible, but by integrating carbohydrates at strategic times during the day and in proper quantities, you will allow the body to gain muscle without the notorious body fat surge that accompanies common weight gain strategies. Carbohydrates, if used wisely, are one of the few fat loss and muscle building keys to success.
Francesco Castano authors MuscleNOW.com, a workout plan for muscle gain without supplements or drugs. He also owns FatVanish.com, where you will find his natural weight loss diet program.
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By Francesco A. Castano
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