In the last post on Macro-Cyling we talked about protein.
Hopefully you learned something.
All joking aside, protein is important. What are also important are carbohydrates and fats. These are the other two major macronutrients that people need to be aware of. Fats, which are also called lipids serve a number of functions in the body. While this is important to keep in mind (and surprising to many) we won’t go into any more detail here. We’ll talk about those in the next section. For now, I’m just going to hit you readers with some knowledge about carbohydrates.
What are they?
Carbohydrates are the body’s main energy source. Plain and simple. While there are many other important things to learn about them, that is the main thing to remember. There is very little that carbs do in terms of restructuring blood plasma or proteins or rebuilding muscle. Those are tasks assigned to protein. Like protein though, carbohydrates are primarily composed of carbon, hydrogen, and oxygen. Unlike protein, they lack nitrogen.
It was during the early nineteen hundreds that the role – and benefit — of carbohydrates was first understood. Researchers realized that people who consumed carbohydrates before working were able to do so for longer periods of time. Not only were these people able to sustain a workload for a given time period, but that time period was greater than it was in control subjects. Additionally, the amount of work that could be completed by these individuals in a given period of time (intensity) was increased. While many studies since have illustrated an ergogenic ( a substance that positively affects mental or physical performance) effect from carbohydrate intake that includes increased muscle gylcogen levels which improve aerobic endurance performance, other effects have been seen as well. Namely, it is also assumed that high muscle-glycogen concentrations attained through carbohydrate consumption can aid in other exercise that is high in intensity but shorter in duration, such as weight lifting.
Ok so…?
So carbohydrates are important. Whether your friend who is going “low carb” agrees or not, the facts are there. We need carbs. They are crucial for everything from burning fat, to building muscle, to providing energy to our cells — without which we couldn’t even exist in the first place! Below are a few more important nuggets.
Carbs are stuctured into three groups based on the sugar (saccharide) units they contain. While this may seem a little bit complex, even pointlessly so, it is interesting to learn that this is what makes fructose different from sucrose or lactose different from glucose. These are all things that peole talk about quite a bit, whether they are exactly sure about it or not. People might know about fructose because, well it sounds like it’s origin — fruit. Or they think they know a thing or two about lactose because supposedly it’s in milk. These are good points, and they are on target. Digging a little deeper though and learning a little more helps you understand how these compounds work, and how they can help your body burn more fat, and build more muscle.
Monosaccharides are the first type of carb. They are single sugar molecules. Basically they contain one sugar unit. Examples are glucose, fructose, and galactose. Glucose is important because it is the most common monosaccharide. It’s with the help of glucose that many larger sugars are built. Without getting to technical, what is important to realize about glucose is that it is what we call “blood sugar.” Additionally, it is the main source of energy for cells. Also important, it is a major component of glycogen, which is a polysaccharide (containing many sugars) stored in muscle and liver tissues.
Glucose is not found in stores. In foods, it is normally combined with other monosaccharides to form things like sucrose.
Does your head hurt yet?
Here is another thing that glucose does that most people can relate to. It is put into sports drinks like Gatorade. If you ever read the label of a drink like this you’ll probably see “dextrose” written. That is what glucose is called in that form.
Glucose does another thing that is very important — it helps keep people alive. Isolated glucose is used in intravenous fluids as a way to provide people with vital nutrients when they can’t physically eat them.
Starting to see the importance of carbs yet?
Let’s talk about fructose. Like glucose, fructose is a monosaccharide. Chemically, it has the same formula as glucose, but because the atoms are arranged differently, it tastes sweeter and is processed differently by the body. It accounts for the sweet taste of honey. And of course, it can be found in fruits and vegetables. In the body though, it causes less insulin secretion than other sugars, which has turned the heads of many researchers. While some scientists theorize that fructose is an ideal source of energy for endurance aerobic endeavors, the caveat is that large doses have been shown to cause gastric cramping.
Finally galactose is the third monosaccharide. It is simple in its composition and not as important as the first two. Essentially, it combines with glucose to form lactose, or milk sugar.
Since monosaccharides only contain one sugar unit, it’s natural to assume that there must be something out there called a disaccharide. Truth be told, there are three types of disaccharides. Basically to make one of these bad boys you just combine two monosaccharides together.
The most famous disaccharide is sugar. Although most people don’t think of table sugar as a carb that is really what it is. Combine glucose and fructose and you get this wonderful conveyor of cavities. While most of sugar’s sweet flavor comes from fructose, glucose is important as well. To make sucrose naturally people grab the syrup of the sugar cane (glucose) and some sugar beets (fructose) and crystalize them to form brown, powdered, or white sugar.
Lactose, as mentioned earlier, is the second disaccharide. Lactose is formed from pairing glucose with galactose, and ultimately, it is only found in mammalian milk. Maltose, the third disaccharide, is created by combining two glucose molecules together. It occurs primarily when polysaccharides are broken down during digestion.
Any beer drinkers out there?
Maltose is produced during the fermentation process of alcohol and is the main carb in beer.
Although this info can get a little bit mind numbing, remember that these are the more important aspects of carbohydrates. Learn this stuff and you’ll know most of what you need to know to use carbs to your advantage. Whether you’re trying to tone up, lose weight, or just get fit it’ll help in the process…
We’re not done yet, though…
Sorry to disappoint, but there are few more important things to review. What haven’t we gone over? Specifically, polysaccharides, the glycemic index, and — most important of all — the body’s carbohydrate requirements.
First off, polyaccharides -
As you may have guessed by the prefix, polysaccharides are carbohydrates that are comprised of many sugars. Also know as complex carbs, these may contain up to thousands of glucose units. Basically they’re huge.
And they’re important. Some of the most significant ones are starch, fiber, and glycogen. Starch isn’t what you spray on your shirts. Its the storage form of glucose in plants. Vegetables have a ton of starch, as do grains, nuts, and legumes. While starch is great by itself, it can’t really be utilized for energy until it is broken down into glucose components.
Dietary fiber is also a crucial component of the diet. And guess what? It’s also a carbohydrate.
Finally, glycogen is found in muscle and liver tissues in small amounts and is a temporary source of stored energy. There is never a ton of glycogen in the foods we eat. Basically we get our glycogen from glucose. Glucose enters the muscles and liver and if it is not metablized for energy, it is synthesized to form glycogen. Two thirds of the glycogen in the body is stored in skeletal muscle and the reamining third is found in the liver. The process just mentioned of converting glucose to glycogen is called glycogenesis. While this may seem a bit complex, it is a very crucial occurence within the body.
So what do I eat?
While many people traditionally believe that breads, cereals, pasta, fruits, and starchy vegetables are the ideal sources of carbohydrate, especially for athletes, it should be understood that variety is always key. Mixing various types of carbs, both sugars and starches, are effective at supplying glucose and glycogen.
The other thing to be aware of when looking at carbohydrate consumption is the glycemic index. This “index” is basically a measurement of how much a food raises blood sugar levels. Each food, just about every food out there, has a number assigned to it that tells you its glycemic index. Basically, the higher the number, the more that particular food raises blood sugar. The lower the number, the less that particular food raises blood sugar. Examples of high glycemic foods would a Doughnut, or a kaiser roll. Rice Krispies, surprisingly, have a higher glycemic index than doughnuts. Examples of low glycemic foods are peanuts or low fat yogurt with artifical sweetener. While these two groups of foods are on the extreme ends of the spectrum, there are tons of foods in the middle with a more steady effect on blood sugar. An example of a food with a moderate glycemic index is Oat Bran.
Ok so…?
The point is that it is often important to measure the overall effect that a food has on blood sugar whether you are looking to lose a little weight, or tone up. It’s especially important to be aware of the glycemic index when you are trying to totally overhaul your body, i.e., lose a ton of weight or add a bit of muscle, but it’s not the only thing that matters. What’s more, the glycemic index of a food can actually vary based on a number of factors such as eating habits, and exercise habits. I’ll expand more on the glycemic index in the final part of this post where I talk about how to put Macro-Cycling into action.
I’m not finished yet, though. One more thing….
Carbs are important. We’ve established that. So the big question is, if they’re so important, how many do I need?
Basically the bare minimum that the body needs before it starts acting funny (going into ketosis) is 50 to 100 grams per day. Keep in mind, this is relative figure. While that is generally the lower limt, there are people who purposely avoid carbs (low carb junkies, dieting bodybuilders) and will sometimes let their body slip into ketosis. While this isn’t a fun place to be, (and can result in a very onery individvual) it can be helpful for fat loss. While 50 to 100 grams is the absolute lower limit for carbs, an upper limit for consumption would depend on each individual’s needs. Generally, the more active you are, the more carbs you require. By the same token, monitoring carb intake is very important if you have specific goals regarding fat loss, building muscle, and increasing your metabolism. We’ll get into the specifics of how to do this in the final post.
I’ll be honest. Working out isn’t always fun. Sometimes you don’t “feel like” going to the gym. Maybe you’re tired. Maybe you’re in a “blah” mood. You could be stressed out. Busy. Short on time. Whatever the reason, getting to the gym can be hard. Unfortunately though, it’s only half the battle. Once you get there, contending with whatever workout you’re supposed to put yourself through can be a whole ‘nother ball game. But don’t fall prey to the shameless late-night infomercials that claim you no longer need to go to the gym. Buying a “shake weight” or any other equally sexually suggestive fitness gadget really won’t get you as fit as you think. The unfortunate truth is that it just comes down to hard work. If you want something you’ve gotta put in a little effort. Busting your ass is, literally, one of the best (and only) ways to slim it.
There is one way that you can instantly make your workouts seem easier though. Not only that, but you’ll make the time fly with this approach and you’ll probably work harder than if you didn’t bother with it. And if you would have felt better just by working out, well, combining this method with your sweat equity will probably perk you up that much more.
So, what is this novel approach that I’m referring to?
I’ll give you a hint.
It involves three things:
1. Headphones
2. An ipod or other music player
3. MUSIC
You got it – music. As if you didn’t need another excuse to listen to your favorite tunes while pumping iron, new research suggests that you can work out harder when you’ve got beats blasting in your ears.
The truth is that most music will probably help when it comes to workin’ up a sweat, but if you really want to push yourself, then you need to make sure there’s some energy behind the songs you select. So, for all the guys and girls out there that wanted another excuse to listen to classic rock, heavy metal, and even gangster rap here it is.
It will make you work out harder and longer – with less awareness of pain – and it will make your workout go by faster.
It’s true. So, like we said, before you hit the gym don’t forget your ipod. And if what you’ve got on it now is putting you to sleep, here are a few songs that will help you get your body movin’:
The Best Workout Songs: Part 1 (1-50)
1. Try Again – Aaliyah
2. Highway to Hell – AC/DC
3. Shoot To Thrill – AC/DC
4. Thunder Struck – AC/DC
5. All That She Wants – Ace of Base
6. It’s a Beautiful Life – Ace of Base
7. I Saw the Sign – Ace of Base
8. Thrash Unreal – Against Me!
9. Intervention – Arcade Fire
10. (Antichrist Television Blues) – Arcade Fire
11. Month of May – Arcade Fire
12. Brainstorm – Arctic Monkeys
13. Flourescent Adolescent – Arctic Monkeys
14. I Bet You Look Good On The Dancefloor – Arctic Monkeys
15. You – Atmosphere
16. Bat Country – Avenged Sevenfold
17. Beast and the Harlot – Avenged Sevenfold
18. Airplanes – B.o.B
19. Magic – B.o.B ft Rivers Cuomo
20. The Funeral – Band of Horses
21. Sabotage – The Beastie Boys
22. Boom Boom Pow – Black Eyed Peas
23. Gotta Feeling – Black Eyed Peas
24. Imma Be – Black Eyed Peas
25. Iron Man – Black Sabbath
26. Down By The River – Bliss n Eso
27. I Hope You Die – The Bloodhound Gang
28. Song 2 – Blur
29. Love Generation – Bob Sinclair and Gary Pine
30. Love Drunk – Boys Like Girls
31. Honest Mistake – The Bravery
32. Believe – The Bravery
33. Time Won’t Let Me Go – The Bravery
34. Four Winds – Bright Eyes
35. Gimme More (with T.I. – Remix) Britney Spears
36. Toxic – Britney Spears
37. The High Road – Broken Bells
38. Ain’t No Rest For The Wicked – Cage The Elephant
39. Back Against The Wall – Cage The Elephant
40. Jerk It Out – The Caesars
41. Tubthumping – Chumbawamba
42. The Skin Of My Yellow Country Teeth – Clap Your Hands Say Yeah
43. Good Girls Go Bad – Cobra Starship
44. The Church of Hot Addiction – Cobra Starship
45. The Kids Are All Fucked Up – Cobra Starship
46. Something Is Not Right With Me – Cold War Kids
47. Hang Me Up To Dry – Cold War Kids
48. Viva La Vida – Coldplay
49. Fortunate Son – Creedance Clearwater Revival
50. Travelin’ Band – Creedance Clearwater Revival
Stay tuned for the songs 50-100 in part 2…
In order to fully understand how to implement macro cycling, you first need to know a little about each macronutrient and how it works in the body. The first major macronutrient to be concerned with is protein.
What is it?
Protein, just like carbohydrate and fat, is composed of carbon, hydrogen, and oxygen atoms. What is unique about protein compared to the other macros is that it also contains nitrogen. This makes sense because “amino” means “nitrogen-containing” and protein is comprised of a number of “amino” acids.
Most people have heard of amino acids. Fewer know exactly what they are. Essentially they are the building blocks of protein. Whether pairing just a few aminos or many thousands together, the end product is always a protein. There happen to be thousands of different proteins in nature and they all differ in the amount or type of aminos they contain. People like to talk about different types of amino acids, but really the two most important groups of “essential” and “non-essential.”
Of the twenty amino acids in the human body that make protein, more than half can be synthesized in the body and are referred to as “non essential” amino acids because they do not need to be consumed in the diet. The other nine amino acids are in the opposite boat. They are referred to as “essential” because the body cannot manufacture them and must obtain them through the diet.
The majority of the body’s protein exists in skeletal muscle, organs, and bone tissue. Non-structural proteins, also know as plasma proteins are also important and rely on the presence of amino acids to sustain themselves. Enzymes, antibodies, lipoproteins, hormones, hemoglobin, albumin, and transferrin are all comprised of protein. Although they are formed out of a relatively small amount of the body’s protein, they are profoundly important to the body’s health and physical capabilities.
Ok, So…?
So proteins are important. Specific scientific facts aside, we know we need them. The next two questions to ask would be what makes a protein good, and how much do we need? When looking at dietary protein it isn’t always easy to tell if the protein is “good”. Protein quality is determined by figuring out if the protein supplies amino acids in amounts proportionate to the body’s needs. Proteins that do take care of this demand are referred to as high-quality protein or protein of high biological value. The term “complete protein” can also be used. High quality proteins are generally considered to be those of animal origin. Eat eggs, meat, fish, poultry, or dairy products and you are likely to be consuming a high quality protein. The diet’s protein quality is sometimes an issue with people who eat meat, but it is more often a problem with vegans, as they only consume plant proteins. For these individuals, and also people without dietary restrictions that eat small amounts of meat, looking at taking in complimentary proteins is often a good idea. Complimentary proteins are proteins that, when combined together, do a better job of providing essential amino acids than one group alone would. Oftentimes, consuming such foods as beans and rice, or peanut butter and bread provide the correct amounts of essential amino acids in the appropriate ratios.
So how much do we need?
Protein requirements vary from one person to the next. The advice you’ll get regarding how much protein to consume can also depend on who you ask. The bottom line is that protein needs will vary based on the weight and body composition of an individual, but also on their activity level. Sedentary people need less protein in their diets than lightly active people. These “lightly active people in turn need less protein than serious athletes. Because protein contributes not only to the construction and maintenance of muscle tissue but also to cell turnover, protein is needed even in those who are not very active at all. So how much protein should you take? The question is rife with controversy…. Essentially the answer has come to depend on a couple of concerns. Specifically, is more protein better and if you want to take in more simply to “be safe”, is it harmful to your health? Although many organizations suggest that males and females need less than half a gram per pound of body weight in protein per day, there are people on the other side of the fence as well. These people aren’t protein shake chugging idiots either. Researchers (and proponents) of higher protein intakes have suggested two things:
Number one: athletes and weight training individuals need more protein. They require more protein to fill the body’s amino acid pool and to build and maintain tissues, especially muscle tissue.
Number two (which is the kicker): more protein CAN BE better. The theory that if a set amount of protein is good, than more can be better is close to fact. Many researchers know that protein synthesis is a continuous, ever-occurring process. The suggestion here is that if your body is constantly experiencing cell renewal and is always “building” muscle, why not make the “building blocks” more frequently available.
The only caveat that some people mention is the potential danger involved with consuming high amounts of protein. The question becomes is it dangerous to take in too much? The answer is simple. No. As of now, no research has indicated any damage is done to the kidneys, liver, or any other organs from consuming a high protein diet. So, while one side says a minimal amount it adequate, the other side says take in more. One gram per pound of body weight to be exact. Some proponents of high protein intakes would suggest even more protein should be consumed each day. While these individuals may also be right, the point here is that approximately one gram per pound of body weight is a more accurate number for highly active athletes or weight training individuals. The next part of this post will talk about the role of carbohydrates – and later on we’ll review again specific protein needs.
With so many different dieting strategies out there, sometimes it’s hard to tell which are really effective, and which are just heresay. Although proponents of every diet system from low carb to low protein exist, we can’t listen to just one opinionated individual. It is important to seek out people who are knowledgeable and experienced regarding different types of nutritional approaches when we make decisions about how to design our own eating plans.
One thing that I see as a red flag waving wildly against all of the so called “nutrition experts” out there is the fact that they rarely agree with any generalized, healthy eating strategy. Most people who claim to be experts in the field aren’t really “experts” at all. From YouTube gurus who claim to know everything under the sun to forum trolls who hang out online hoping to get an oppurtunity to “sound smart”, there are a lot of people that are throwing out a lot of misinformation. It is often these very people who live by some strange code where they only eat a limited number of foods that fall into their unique, albeit ineffective diet. Not to mention, they purport to have received tremendous results from their approach, and they want you to try it as well!
Thanks, but no thanks buddy.
While I’m going to leave the googling to the kids, I still hope that some of them have luck on their side and land on a well written, accurate article when they search “how to get a six pack.”…
Before wasting anymore time on the wishy washy mention of the ineptitude of internet “experts” and the inordinate amount of damage they cause to the largely naieve public, I’ll get to my point.
It’s this: There is a diet strategy out there that will work for you. Seriously.
Not only that, but it’s method could be called easy, effective, — even healthy. What’s more, it involves eating a number of different foods. It is based on the idea that variety is good. For this reason, it is not only doable in the short term, but sustainable for the long haul. Maybe even forever. It is a relatively new system. It is new not in that it hasn’t been thought of before. On the contrary, it has been theorized about for years, and even practiced for quite a while by people “in the know.” It is simply “new” in that it is just starting to gain some momentum with the general public, building up steam as a reliable and scaleable dieting model.
The suspense is built….so what is it??
The approach is referred to as “Macro-cycling.” Which is?…
It is a strategy based on the idea that different types of macro nutrients (carbs, fats, and proteins) need to be consumed systematically at different times, in different amounts depending on a number of factors. It is this “cycling” of the nutrients that makes it effective. Essentially it is all about giving your body what it needs at a particular time and nothing more.
Sound complicated? It’s not. While some people who have written on the topic have made it a lot more confusing than it needs to be, my goal here is to give you the basics and let you roll with them. As long as you understand the basic principles behind the approach, you can figure out the rest. In the next part of this post I’ll get into the science of macro cycling and how it can help you improve your health and your body.
No one wants to age.
Well, let me rephrase that. No one wants to look old. At least not anybody that I know.
We all know we can’t avoid aging. The real question is, can we avoid looking old? I think the answer is definitely.
But then again, if it were that easy, everybody would look great. No one would be wishing for a “fountain of youth” or care about dropping loads of dough on the best skin creams or nutritional supplements. No one would care about buying clothes that make them look thin or “take off the years.” And of course there would be no plastic surgery…
As I’ve come to learn though, a lot of things that we want in life aren’t easy to attain. It’s the hard work and effort that elicit the reward. It’s a matter of bartering. We trade time for money, time at the office for vacations, and beat ourselves up in the gym so we can look good – or at least not look worse. Almost everything in life seems to be a tradeoff. When I realized that, at first I was a little let down to be honest. Everything in life is a tradeoff? That sucks! Can’t a guy get something for free? Where’s the fairness in that? Over time I’ve come to accept it though, and actually, now, I don’t think it’s so bad. I think it just really comes down to choices. Yes, you do trade one thing for another, but often times the choice isn’t that hard.
For instance, think about how you want to look. Visualize nice sculpted muscles, six pack abs if you are a guy. Visualize toned healthy curves if you are a woman. Nice thoughts right?
Now, think about a box of cookies. Think about what they look like, how they taste, and how satisfied you would feel if you ate them. Would you feel satisfied? Or, on the other hand, would you be irritated with yourself because you ate something that might get in the way of achieving your other goal? Most people, depending on how serious they are about achieving a healthy weight or visual appeal with their bodies would probably feel more negative emotions from eating the cookies then they would positive ones. If they were very driven towards the goal of having a healthy body, then they might feel down right pissed off at themselves for having slipped up on their diet. They could be mad enough that they wouldn’t even enjoy the cookies in the first place!
If you haven’t experienced that before personally then hopefully the picture I painted helps. And if you have then you know exactly what I’m talking about. You already know that many things in life just require you to ask yourself what you want more. Instead of turning this into a motivational rant though, let me get to the list.
There are FOUR bad habits that, when combined, can age you by ten years or more. Not only do they age people faster, but they cause a huge increase in the risk of death in people who engage in all four. The proof is from a British study that tracked more than 5,000 people over 20 years. The most common cause of death? Heart disease and cancers, both of which are linked to unhealthy lifestyles.
The four bad habits included smoking, drinking too much, inactivity, and poor diet. Specifically, smoking tobacco, drinking more than three alcoholic drinks per day for men, and two for women, getting less than two hours of physical activity per week, and eating fruits and vegetables fewer than three times daily.
According to the study, which appears in the upcoming Archives of Internal Medicine, is is these four habits combined that drastically increased the risk of death and made people who engaged in them seem 12 years older than people in the healthiest group, according to lead researcher Elisabeth Kvaavik of the University of Oslo.
In the study (which followed 5000 people) the healthiest ones were those who had never smoked and those who had quit, women who had fewer than two drinks daily and men who had fewer than three; those who worked out for at least two hours per week; and those who ate fruits and vegetables at least three times daily.
While many people might see this study and think that they would have to revamp their entire lifestyle just to be considered “healthy” it isn’t all that hard.
Kvaavik notes that good behaviors seem to “add up” so three or four healthy behaviors are much more powerful in terms of the overall benefit than one or two.
Take Home Point: If you practice some of these bad habits, try to give at least one the boot. You’ll be healthier and probably live longer as a result.