Carbohydrate Tolerance: Frontline Fat Loss
by Dave Barr
If you're looking to optimize your fat loss, then you've come to the right place. Unfortunately,
we've overlooked a key factor for far too long, and it's time that
changes. I'm going to show you how to lose weight as efficiently as
possible by exploring the concept of carbohydrate tolerance. We'll cover the theory, practice, and the specific "How To's", along with plenty of Quick Tips along the way.

What Is Carbohydrate Tolerance? Before we get to this critically important concept, let's back up a minute and consider another point called insulin sensitivity.
This simply refers to how responsive a particular tissue is to the
hormone insulin. A tissue with high insulin sensitivity will respond
quite well to this hormone, while another with low sensitivity won't be
as responsive. This is important because insulin is known as
the storage hormone, and it's our goal to keep it as low as possible in
order to lose bodyfat. In addition to the overall quantity, it's our
goal to maintain a high insulin sensitivity in muscle, but keep a low
insulin sensitivity in fat cells. That
way, insulin can do its job better in muscle, but not so well in fat
cells (and as you probably guessed, the job of the latter is to store
fat). Now, insulin sensitivity sounds important, and it is, but
it's been the sole focus for far too long. The parameter that comes
into play, even before insulin is affected, is known as carbohydrate
tolerance. What's perhaps even more important is that carb
tolerance can even indirectly affect insulin sensitivity and hormonal
control. Quick Tip: Ideal
insulin sensitivity is critical for not only the maintenance of muscle
mass when on a diet, but also optimal fat loss. By optimizing
carbohydrate tolerance we maximize insulin sensitivity, thereby
preserving muscle and burning more fat!

So What Is It? Although
carbohydrate tolerance is similar to insulin sensitivity in many ways,
it specifically pertains to the way in which our body deals with
carbohydrates alone. The concept is best explained by treating our
muscle as a sponge that's responsive to carbs. For the optimal fat loss
we want it relatively "dry," so that when the time comes, it can suck
up as many carbs as possible. As long as the sponge has a
little dryness to it, it'll be able to absorb the water (a.k.a. carbs)
without affecting the rest of the body. (Remember that insulin isn't
involved quite yet. This is how we maintain an optimal fat burning
state for as long as possible.) After the muscle has absorbed
a relatively large amount of carbohydrates, it's considered full, and
reaches what is known as the saturation point. Only after the
saturation point has been reached do the carbs begin to "spill over,"
at which time insulin, and our sensitivity to it, becomes important. Quick Tip:
For an easy to conceive analogy, consider the following: if fat loss is
a battle, then insulin sensitivity can be considered the reserves,
while carbohydrate tolerance is the front line! Only by engaging all of
the troops can we win the battle.

The Key Benefit Having a high carb tolerance relates to fat loss because it performs a vital role: it keeps insulin levels low. Because
insulin is our storage hormone it has the double impact of not only
stopping any fat loss that is occurring, but also directly induces fat
storage itself. Obviously if we're trying to cut, then having as little
of this hormone as possible is a very good thing. And by having optimal
carb tolerance, this is exactly what we're doing!

Added Bonus: The Buffer Zone Another
benefit of maintaining a high carbohydrate tolerance is that it acts as
a buffer zone for those times when we overindulge in carbohydrates.
This ensures that these carbohydrates are not stored as fat, but rather
sucked up by the muscle such that insulin levels are minimized. One
might, if in the middle of a carb binge, think of it as a get out of
jail free card. The diet won't be ruined, which can have great
physiological and psychological implications. Quick Tip:
Stimulant use also greatly assists with fat loss, and can help mitigate
any damage done by slipping on our diet. For more information, check
out a previous Barrticle: "How to Stimulate Maximal Fat Loss."

Getting There So
how do we enter a state of optimal carb tolerance, and subsequent fat
loss? Well, there are 2 main ways: 1) Diet 2) Exercise (no surprises
here).
Key 1: Diet The most
efficient way to induce a longer-term state of carb tolerance is to
maintain a low carbohydrate diet. This serves to deplete muscle
glycogen stores such that they'll be far more responsive to absorbing
carbohydrates. Going back to our sponge analogy, carb depleting is our
practical version of drying out the sponge.
Key #2: Exercise Our
short-term path to carb tolerance is exercise, particularly that which
is able to significantly deplete muscle carbohydrate stores (a.k.a.
glycogen). Resistance exercise is particularly efficient at inducing an
elevated carbohydrate tolerant state — something that most people take
advantage of with a post-workout drink like Surge. By combining our intense exercise and low carb diet we are setting up an optimal internal environment for fat loss.

The "How To" Now that we understand the basics and benefits of carbohydrate tolerance, let's take a look at how to do it, and do it well.

Killing Carbs and Bodyfat The
majority of fat loss occurs in a carb-depleted state, in part due to
the improved carb tolerance that accompanies this condition. The sooner
we can enter this optimal fat burning phase, the better the results. By
focusing our first carb depletion day on getting into the optimal carb
depleted state, we are kick starting fat loss and setting ourselves up
for a successful cut. This critical first day is known as the priming
phase. The
easiest way in which to enter the optimal carb tolerance zone is to
dramatically reduce carbs on this day. This is because our first day
isn't about losing fat per se; it is about priming our body for a state
where it is able to destroy fat. It seems like a subtle difference at first, but makes all the difference to our body. By
reducing our carbs to a great extent in the priming phase, we're
quickly able to get into the optimal fat loss zone, during which we are
able to consume a low quantity of carbs in order to maintain the ideal
fat burning state. On subsequent days of the diet, carbohydrates may be
increased slightly such that the fat burning condition will be
sustained until the carbohydrate refeed. Quick Tip:
Refeeeding will fill our muscles with glycogen and induce a strongly
anabolic state. This is critical for both the maintenance of both
muscle mass and training intensity. In order to optimize
these effects, excessive glycogen depleting exercise should be avoided
during this short time. For this reason, only light cardio should be
performed during a refeed, if any.

Divide and Conquer Here's
a quick tip that clients love: separate your cardio and weights into
different sessions, rather than trying to cram them all into one shot.
This has the dual advantage of optimizing carb tolerance, and
maximizing the amount of energy you can put into each session. Because
each training session improves carb tolerance, you're getting twice the
bang for your buck. This means that you'll have double the carb
tolerance compared to if you performed only a single training session. In
fact, it's likely that you'll more than double your carb tolerance
through this method. Due to the intensity that you can offer to each
bout, carb tolerance will be exaggerated relative to that of a
compromised intensity session.

Double Intensity Have
you ever tried to do a hard weight session after HIIT, or vice versa?
If you're human then probably not, because both are exhausting. But for
those masochists who have, you'll likely remember that there was a
serious compromise of the latter session. This is because the
intensity simply can't be maintained for two consecutive exercise
bouts, particularly when on a low carbohydrate diet. But, by splitting
this intensity between two separate workouts, you are better able to
focus your energies on a single task, thereby maximizing fat burning
potential! This is particularly critical when it comes to
weight sessions because intensity is needed to maintain a strong
anticatabolic stimulus to muscle. Without it, muscle will waste in the
caloric deficit, metabolism will drop, and the diet is doomed. Quick Tip:
By splitting cardio and weights into two separate workouts, you're
preserving muscle mass! This not only helps to maintain an elevated,
fat burning, metabolism, but it also ensures that you'll look better
when you're all done!

Double Fat Loss The
exercise and diet points are great on their own, but are even more
powerful when combined! If you recall, the first day of a carb
depletion is critical for getting us into the optimal fat burning zone.
Well, this priming phase of carb depletion is also the perfect time for
a double workout day! This will ensure maximum glycogen
depletion at a time when we will benefit most from it. By training
twice we also take advantage of the training-induction of carb
tolerance.

Sample Plan
Day 1: Priming Phase AM: 30 minutes of HIIT followed by 15 minutes of low intensity jogging/walking PM: Resistance training session Carbohydrate intake: extremely low
Day 2-5: Fat Loss Phase AM: 30 minutes of HIIT followed by 15 minutes of low intensity jogging/walking PM: Resistance training session Carbohydrate intake: low
Day 6-7: Refeed Resistance training only Carbohydrate intake: high

Conclusions In
our quest for the ideal body we've been neglecting carbohydrate
tolerance for far too long. By entering an optimal carb tolerant state
we are maximizing fat loss and assisting with the overall ease of the
diet. Try applying the tips provided and you can be sure to maximize
cuts and lose fat faster and easier than previously thought!
FAQ: You're wrong. I don't focus on no carbohydrate tolerance and I still got ripped and swole, and girls like me now. A:
Congratulations on your success, but I advise you against closing your
mind to adjustments, additions, or alternatives. Do what works for you,
but remember that there's always room for improvement. For the
sake of doings things as quickly and effectively as possible, most
people are concerned with performing optimally. That's exactly what
this discussion is about: optimization. You can achieve results without
considering carbohydrate tolerance, but it will be less effective and
take longer. There's no need to bother dealing with that when there's a
simple solution.

David Barr is a strength
coach and scientist, with research specialty in nutrition and its
impact on performance and body composition. In addition to his work for
NASA at the Johnson Space Center, David's research career has involved
everything from the cellular basis of muscle breakdown to work on
critically ill catabolic patients. He holds certifications with the
NSCA as well as USA Track and Field, and can be contacted through his
website: http://www.RaiseTheBarr.net.



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