Fitness professionals and physique competitors across the country understand the power of strategic nutrition and training. Low carb diets combined with resistance training produce washboard abs, smaller waistlines, muscular definition and an svelte beach body. A strategically designed low carb diet and resistance training program can help you reach your aesthetic fitness goals.
Function
A low carb diet combined with resistance training is a standard practice of physique competitors. The high protein/low carb diet generally includes the consumption of lean proteins, vegetables and two to three servings of starchy complex carbs such as oatmeal, sweet potatoes and whole grains. Tosca Reno, author of the "The Eat Clean Diet Recharged," suggests that achieving a beautiful body is 80 percent nutrition, 10 percent resistance training and 10 percent genetics.
The Facts
A 2010 issue of "Nutrition & Metabolism" revealed that resistance exercise in combination with a high protein/low carb diet led to a reduction of body fat without reducing lean body mass. A 2008 issue of "Nutrition & Metabolism" discovered that a high protein/low carb diet led to an increase in physiological adaptations to resistance training as well as a reduction in total energy intake.
Implications
Combine a low carb diet with an effective resistance training program to reach aesthetic fitness goals such as weight loss and hypertrophy. In the 2009 issue of "Medicine & Science in Sports & Exercise," the American College of Sports Medicine suggested a gradual increase in resistance and exercise variation to maximize the effectiveness of a resistance training program and avoid plateaus.
Features
Revamp your fitness routine with a low carb diet and a strategically designed fitness program. Stick to your low carb diet five to seven days a week. Consume a combination of lean protein and vegetables every 2 to 3 hours. Include two to three servings of the aforementioned starchy complex carbs a day, one for breakfast and two within the day. Commit to a 2- to 6-day weight training program that includes all of the major muscle groups such as the chest, back, arms, legs and shoulders within a given week.
Warning
Always listen to your body. If you feel excessively weak or tired while on a low carb diet you should adjust your carbohydrate and fat consumption. The body needs an adequate supply of carbohydrates to function, and severely depleting your carb intake limits your ability to perform day to day tasks and may put you at risk for injury during resistance training sessions. Consult with your physician before beginning any new diet or exercise program.
References
- "Nutrition & Metabolism"; Resistance Training in Overweight Women On A Ketogenic Diet Conserved Lean Body Mass While Reducing Body Fat; P Jabekk et. al.; Volue 7, Issue 17; 2010
- "Nutrition & Metabolism"; Minimal Nutrition Intervention with High-Protein/Low-Carbohydrate and Low-Fat, Nutrient-Dense Food Supplement Improves Body Composition and Exercise Benefits in Overweight Adults: A Randomized Controlled Trial; C. Lockwood et. al.; April; 2008
- "Medicine & Science in Sports & Exercise"; Progression Models in Resistance Training for Healthy Adults; American College of Sports Medicine; 2009
- "The Eat Clean Diet Recharged"; Tosca Reno; 2009
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