Recently, Tik Tok's most popular "carbon cycle" training method is to increase muscle and reduce fat. Suddenly swept half of the fitness circle. Many people began to talk about the familiar and unfamiliar word "carbon cycle". Some people seem to understand, and some people are strangers after hearing this word. I even started to find some related videos and books to learn. I always feel foggy in the end.

Then let Mr Wang Liang unveil it for you today.

First, let's understand the development of carbon cycle. How did he enter the fitness circle and how did he set off a wave in the fitness circle?

Carbon cycle weight loss method was first applied to Chinese athletes, and then gradually became popular among some fitness enthusiasts in China. 20 17, someone took it out and it became a hot trend. Now, in 2020, it is presented to us again by the "fitness tycoon". The strongest bodybuilding team-Zero Gravity Team (the team with the most athletes participating in the Olympic Games)

We all have the idea of obeying authority, and naturally we are more convinced of the words of fitness bosses. In fact, I also talked about it in the last article. Now is an era of developed network and knowledge flooding. If you want to have a clear idea, you definitely need to constantly sum up experiences and lessons, listen more and do more. Instead of having a very famous knowledge, I immediately feel great after reading it. This is our lack of logic in thinking.

The more the truth, the simpler it is. If you hear a truth more and more vaguely, congratulations, you have entered the learning trap set by others.

Then it's time for me to uncover the mystery of the carbon cycle. Explain what, why and how in three words.

Let's talk about what (what is the carbon cycle)

It is a diet plan or scheme for reducing fat and weight.

The principle is relatively simple: first, the carbohydrate intake is very low at some time, and then the carbohydrate intake is moderate or large at other times. At this stage, the intake of carbohydrates is strictly controlled. Protein and fat are basically the same. That is, we often see low carbon-high carbon.

Why (why carbon cycle? )

In the diet plan of reducing fat, we usually keep a certain calorie window for several months almost every day. That is, we consume less calories than we consume, resulting in a calorie deficit. But a long hot window will make our metabolic function decline.

To what extent will it drop? The answer is that metabolism consumes about the same amount of calories as food. At this time, our weight and body fat rate will hardly change much, our endocrine system will be disordered, and muscle tissue will become lower to some extent.

Compared with this situation, our carbon cycle can solve this problem well. Take our carbon cycle as an example. Under the condition of low carbon for a certain period of time (about three days), our body will have a slight ketosis. At this time, our body will provide more energy with fat, but one day it will be supplemented with enough carbon. At this time, our body will change from catabolic state to anabolic state. In order to maintain a high level of metabolism.

In high-carbon water days, the increase of carbohydrates will increase the levels of glucose and insulin in our bodies. Provide more energy for our bodies. With the increase of insulin, more amino acids in our body can enter muscle cells to prevent muscle loss and decomposition. When our high-carbon water day happens to be our retraining day, training will not only make our muscles better absorb protein. Improve the absorption efficiency of protein, and supplement a lot of carbohydrates, the superposition effect of the two is to promote muscle synthesis.

More interestingly, when our high-carbon water day ends, our body's insulin is still at a high level, and these insulin can prevent the body from storing fat when carrying out low-carbon water.

How (and then how to design and complete the carbon cycle? )

Carbohydrate is our most basic energy source, and its intake will directly affect your physical condition. It is suggested to carry out high-intensity and heavy-weight training on high-carbon days, while under low-carbon conditions, reduce the intensity of exercise and maintain moderate intensity until the day when carbohydrates are the lowest. We can choose a rest day. On rest days, insufficient calories combined with low-carbon water intake can reduce fat to the greatest extent. On the day of training, increase the intake of carbohydrates to maximize muscle growth.

A coin has two sides. Everything has advantages and disadvantages. The carbon water cycle looks perfect, but it also has shortcomings. The carbon water cycle needs a strict plan. You must make a detailed plan for your daily carbohydrate. If you find it difficult to keep going to the gym, then this detailed carbohydrate plan is even more difficult.

Should carbonated water recycle? Should we choose carbon water cycle?

There is no doubt that the answer is not necessarily.

Personally, I think 90% of people don't need recycling in carbonated water. The carbon water cycle is for those who really need to lose fat and maintain muscle at the same time. Generally speaking, high-level bodybuilders will use carbon water circulation to reduce fat and maintain muscles before the competition.

For us ordinary people, a balanced diet plan is completely sufficient. Be patient and take your time. Similarly, for the small partners who gain muscle, this is not suitable for you at all. High-carbon water and high protein are king, and the carbon water cycle will slow down muscle gain.

If you think you can control the amount of carbohydrates strictly according to the plan every day, then you can try the carbon water cycle. For the small partners who have reached the bottleneck period, trying the carbon water cycle may bring unexpected results.

Finally, thank you. I hope you can show it to the teacher!