Carb Cycling for Rapid Women’s Fat Loss

Going to the gym on a regular basis is only one aspect of getting into shape, building muscle, or just simply losing fat…and it’s not even the most important one! That title belongs to what you eat when you’re not in the gym. Yep, you can either screw up everything, stagnate, or just not reach the levels that you’d like to by eating too much, too little, or the wrong things entirely.

Not to fear though, diet doesn’t have to be awful and complicated to get through. Relatively rapid results can be had when the right plan is followed and carried out over a certain time period. One such method that I’ve used to lose fat is carbohydrate cycling. Now, this isn’t your prototypical ‘carb starve’ diet, but it is damn effective.

What is Carb Cycling?

Essentially, carb cycling is manipulating one’s carbohydrate intake, in such a way as to spur fat loss. This is done by ‘cycling’ in between lower carb days and then having a high carb re-feed day.

You see, our muscles run off of glycogen, and as we workout our glycogen stores become depleted. When on a standard low carb diet, we can lose muscle mass and not have the energy at time to push through our workouts because of this.

To counteract this, we can introduce a higher carbohydrate day, to help refuel our glycogen stores without having any of it be retained as fat. Thus, we start to burn our fat storage, keep as much muscle mass as possible, and don’t have to completely swear off carbs for the rest of our diet.

What this looks like in practice is to follow a 2-3 day low carb diet and then up the carbs on the third or fourth day (depending on which cycle you follow).

 

Carb Cycling Example Schedule

So, for instance if you’re doing a three day low-carb cycle:

Sunday: Low Carb

Monday: Low Carb

Tuesday: Low Carb

Wednesday: High Carb Refeed

From there, you would repeat the cycle.

This method can be further modified by adding a moderate carb day. When using carb cycling in the past, I like to throw in the moderate day because I can get pretty cranky on low carb days. With the cycle posted above, I would up the carbs a bit on Tuesday.

Generally, on low carbohydrate days, I’d keep the grams of carbs between 75-100.

On medium days, I’d bump that up to 130-150. This depended on my mood/energy levels.

On the higher carb refeed days, I’d bump it up even higher BUT still keeping it in a caloric deficit. To do this, I’d swap out some protein for foods like potatoes and/or rice. It still fit in my caloric intake and my word, is it amazing to get that high carb meal(s) in.

The workout on the high carb refeed days would always involve both weights and cardio. I’d go heavy on the weight session and try to have a sprinting or high intensity cardio workout of some kind. My big carbohydrate meal would follow this workout to really refeed the worked muscles.

Generally, on the second or third consecutive low carb days, I would do a longer and slower cardio workout. This would generally be walking on the treadmill with some incline for around 45-60 minutes.

I always kept it light, as I was already in caloric deficit with the diet, and didn’t want to overdo it each day…especially with that heavy work day just ahead.

Does Carb Cycling Burn Belly and Thigh Fat?

Yes. For many people, including me, cycling carbohydrates stimulates fat loss as well as any other dietary method. I lost fat really quickly on a carb cycling diet, using whatever variation I came up with. My body just happens to really respond to lowering the carbs in my diet.

Now, would I follow this diet over the long term? Nope. It’s too restrictive to my lifestyle, but it works amazingly well to get shredded up in a shorter period of time.

I always used it over a 6-8 week span and then slowly added carbs back in, while maintaining the caloric deficit (if I had more fat to lose), or keeping the calories at my baseline to keep from gaining fat.

Too many folks, just throw too many carbs back into the diet too fast following a carb cycle or other low carbohydrate diet, and can gain weight back because of it.

It’s an excellent little tool to use for rapid fat loss in a shorter time frame.

 

Further Workout Program to Use with Carb Cycling

Cardio exercise is a staple in my life, for health, regardless if I am trying to lose fat or not. That can take the form of walking or the stationary bike, usually.

However, when I really want to get lean. I always go back to using Visual Impact Cardio.

VI Cardio is an downloadable ebook program from fitness trainer, Rusty Moore. This is a program that I have come to love (and kind of hate, at times) because it can be such an intense calorie burning experience and something that really challenges me.

There are three 12 week levels from beginner to advanced. Each of these workout gets progressively more difficult and switches up between the longer steady state exercises and the shorter and more intense varieties.

All you have to do is follow the plan, make slight adjustments if need be, and keep your calories in line…and the belly fat will melt away.

It’s cool, if you already have a training protocol. You can still follow that and of course get results. This is something that you can step right into and give a try, to help try and breakup a plateau in results.

So, if you want an entire plan laid out for you, step by step. Go ahead and check out Visual Impact Cardio., using my link.

I do receive a commission, if you choose to buy. However, it doesn’t cost you any extra. Plus, there’s a 60 day money back guarantee. So, try it out and if it doesn’t suit you, get a refund.

This is a program that I actually use and have done so for many years now. It works! It’s very affordable and you can get started right away.

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