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Coaching by Todd Smith

Published November 1st, 2009 By ToddSmith for ICanDoIt.com


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abouttodd

My personal goal from the development of my web site is to empower all those who are attempting to improve their bodies with the knowledge necessary to accomplish their dream of having a healthy, strong, and lean body. I have outlined in detail the workout programs, the proper biomechanics on each exercise, the correct cardiovascular presciptions for each individual’s particular goals, and the nutritional outlines for those striving to elevate their metabolic rates, shed body fat, and build muscle. Moreover, I am committed to continually updating my site with every bit of new information I garner from personally working with all the clients I have the pleasure to encounter on a daily basis. Although I have chosen to give away all of my personal philosophies, knowledge, and my 25 years of experience of working with over 75,000 people from all over the globe, I have much more to offer those who choose to become a member of my  Todd Smith’s Elite Training Team.

Historically, it has been proven, that even if someone is armed with all the knowledge necessaryto attain their goals, almost all of us need much more: Motivation, direction, and accountability are three monumental aspects of successfully transforming your body into what you hope it can be. My experience has shown me that those who have daily contact with an expert mentor are exponentially more likely to succeed than those who choose to do it alone. While I have been a body transformation coach for over 25 years, I definitely don’t pretend to be an expert in everything. Therfore, I certainly see the value in having a professional oversee my progress in all subjects that I have not mastered. Since I am personally committed to constantly improving all aspects of my life, I have successfully utilized coaches to assist me in the accomplishment of developing new business opportunities, creating and maintaining loving relationships, and re-igniting my passion for personal growth when I have hit a plateau. One thing I realized long ago, was that time was my most valuable commodity. Therfore, when I reach a road block in life, I take the issue head on, and leave no stone unturned in my quest to overcome my obstacle.

I hope as you read this, you are able to reflect on your own life, and think about how long you have thought about being the best you can be. So why choose me as your mentor? The real challenge comes when attempting to apply all the knowledge, and being disciplined and motivated enough to stay the course. The ultimate challenge is having enough focus to carry the change through to behavior. That is why my training is so vital. My coaching program is the premier long term solution to making enduring changes. For your sake, I sincerely hope you choose to follow my direction. Stand in front of a mirror, look yourself straight in the eye, and say, “I Can Do It”. You will not be sorry, for you will receive the greatest return on your investment of time and money than you ever had at any other time in your life.

By becoming a member of Todd Smith’s Elite Training Team you will receive the following:

  • - Direction: Customized nutrition and exercise programs monitored daily and updated weekly.
  • Accountability: Nutritional journaling will be reported to Todd Smith daily to inspect and make necessary changes to insure success.
  • Motivation: Weekly phone consultations to counsel you on all aspects related to your training and nutrition.
  • Discover, define, and understand the power of the achievement process.
  • Learn and implement the keys of effective planning.
  • Create a clear, realistic vision of what you will accomplish.
  • Tranform your brain by creating powerful personal affirmations.
  • Learn to believe in your dreams and make them reality.

I hope to become your most trusted advisor and your strongest ally in your quest to be the best you can be. Please contact me as soon as possible.

Thank you,

Todd J. Smith
todd@ICanDoIt.com

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Chris’s Success Story

Published October 19th, 2009 By ToddSmith for ICanDoIt.com


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Chris's Success Story

Chris's I Can Do It Success Story

Chris spent 15 years dreaming of being lean and muscular.  Unfortunately, for 15 years he tried and failed to accomplish his goal countless times.  Each time he began his journey of a physique he could be proud of; Chris would radically cut his calories, begin a circuit style weight training program, and nearly kill himself with tons of high intensity cardio. While he initially would see radical weight loss, his body would quickly adapt to his excessive methods and he would hit an insurmountable plateau.  When I first met Chris, he was discouraged and really didn’t know if he could achieve any of his fitness goals.  Chris is an extremely intense and focused individual who related how much pain suffering he could endure with how effective his program was.  I had to convince Chris that he needed a total philosophical transformation if he hoped to attain his goal. Instead of focusing on the scale, and instant gratification, we embraced the process and concentrated on gaining muscle, stimulating his metabolic rate, and feeding his body so he could add lean tissue and strength.  Once Chris gained a different perspective on accomplishing his dreams, his results were remarkable!  Chris lost an amazing 115 pounds; he reduced his waist by 11 inches, and lost 3 inches from his neck.  What is truly awesome about his accomplishment is that while he was losing all his body fat, he simultaneously added 15 pounds of lean muscle.  His upper arms actually were bigger at 172 pounds than they were at 287 pounds!

This is how he did it:

Phase One Training:

For the first month, Chris did 45 minutes of cardio on the treadmill, three times a week on an empty stomach, immediately after getting out of bed, maintaining a steady heart rate of 120-125 BPM.  On the fourth day he didn’t do cardio, he lifted weights for 45-60 minutes.  Since his goal was to really build some substantial muscle mass, I severely limited his weight training volume to 4-5 sets per body part, and game him 3-5 minutes of rest between sets.  Our goal was maximum muscle stimulation and maximum training intensity.  Instantly, his strength shot through the roof, while he lost 20 pounds of body weight.

Phase One Diet:

Breakfast: 40 Grams of whey protein powder with two rice cakes.

Snack: One can of water packed tuna with carrot sticks.

Lunch: 12 oz. grilled chicken, 10 oz. baked potato, and some frozen green vegetables.

Snack: 40 grams of whey protein powder.

Dinner: 12oz. grilled fish, one cup wild rice, and some fresh broccoli.

Before Bed: 1/2 cup skim cottage cheese.

Final Phase Training:

I modified Chris’ a.m. cardio prescription to four days per week, 30 minutes per session, and increased his training intensity to 130-135 BPM on a steady state workout.  I also added two high intensity interval cardio sessions at the end of his weight training workout that ranged from 25-45 minutes.  Chris’ weight workouts remained brief and intense.  I made sure that he rested 3-5 minutes between each set and I actually reduced his training volume to 3-4 sets per body part.  Although he lost another 100 pounds, Chris continued to get stronger and develop lean mass throughout the entire process utilizing this program.

Final Phase Diet:

I decided to increase Chris’ protein and caloric intake to prevent him rom plateauing.  I also split his entire daily carbohydrate intake to breakfast and his post-workout meal.

Breakfast: 12 scrambled egg whites, 1 cup of oatmeal, and a pear.

Snack: One can water packed tuna.

Lunch: 8 oz. lean ground beef patty with fresh cauliflower or green beans.

Post-Workout: 1 pound of baked potato, one apple, and 40 grams of protein powder.

Dinner: 14 oz. N.Y. Strip Steak with grilled asparagus, onions, and green and red peppers.

Before Bed: 1/2 cup skim cottage cheese or 6 scrambled egg whites.

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The I Can Do It Diet Overview

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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diet1

Understanding the Basics of Calories

*Vocabulary

Pure Carbohydrates (Complex): derived from non-animal foods (rice pasta, beans, breads, potatoes, fruit, yams)

Manufactured Carbohydrates: anything usually made with flour or sugar (cakes, cookies, candy, and desserts)

Fiber: the body lacks enzymes to break down and does not cost you any calories – but may burn calories trying to break down the fiber in order to digest it.

Glucose: blood sugar that stimulates the pancreas to release insulin

Homeostasis: a balanced state

Insulin: storage hormone that regulates how much glucose shall remain in the blood

Glucagon: a storage tank for sugar

Protein: derived from animal foods (chicken, turkey, lamb, fish, dairy products)

Essential amino acids: tiny building blocks of protein required for health (immune support, hormone production, etc…)

Canabalism: when calories are low and protein intake is low the body begins to tear apart muscle tissue to make amino acids from glucose.

Dietary Fats:

Saturated Fat: solid at room temperature

Unsaturated Fat: liquids at room temperature

BM: bare minimum required to maintain life

Aerobic exercise: cardiovascular training

Anaerobic exercise: weight training

There are three types of calories that come from the food we eat:

1)      Carbohydrates

2)      Proteins

3)      Dietary Fats

Carbohydrates

Carbohydrates come from food that is “non-animal” and are digested and absorbed by your body as *glucose.  The body prefers a concentration of glucose to be 70-110 mgs/ml of blood in order for it to be stable.

If the body reaches levels of glucose above 110, the body will try to reach a level of *homeostasis and will begin to take the excess sugar out of the blood and store it into the fat tissue. If the level of glucose is below 70, the body releases *insulin to pull the *glucagon out of the fat tissue to put back into the blood.

All carbohydrates we eat will be digested and absorbed into the blood stream as glucose. The body’s blood sugar stimulates the pancreas to release insulin and it will regulate how much should remain in the blood stream.  The total amount of insulin release to the concentration of glucose in the blood is related to your total carbohydrate intake.

Thus, the kinds of carbohydrates you want to ingest are complex carbohydrates not manufactured carbohydrates.  Complex carbohydrates are found in nature and some examples include yams, potatoes, wild rice, beans, corn, peas, and old fashioned oatmeal.  These carbohydrates illicit a lesser insulin response because it takes the body more time to digest. Manufactured carbohydrates (cookies, cakes, potato chips, etc…) are easier to digest; thus, the glucose is immediately released into the blood stream and large amount of insulin is deposited into the blood stream making it harder to control body fat.

Fiber is a separate group of carbohydrates and is known as a non digestible. The body is not equipped with enzymes to break down this substance and it actually burns calories trying to digest it. For instance, vegetables are known as fiber, and give the body zero energy.  The body actually uses its energy in order to break it down and it does not affect insulin levels.  Thus, calories are burned by ingesting fiber and this makes it difficult to over eat. Vegetables high in fiber paired with a complex or simple carbohydrate stunts the insulin from hitting the blood steam.

Examples of Vegetables High in Fiber:

Asparagus, Cauliflower, Dark green leaf lettuce, Broccoli, Mushrooms, Wax beans, Eggplant, Spinach,  Zucchini, Celery, Okra, Cabbage, Squash, Green beans, and Radishs.

Proteins

Proteins come from animal foods and contain all the *essential amino acids.  These proteins are broken down and absorbed as amino acids the same way carbohydrates are broken down into glucose.

Protein is the most important macro-nutrient in building or maintaining muscle mass. It is the only nutrient that directly rebuilds and helps develop lean muscle tissue. If your body does not receive enough protein from a low calorie diet, the body begins to scavenge for the essential amino acids while the body enters a state of *canabalism.  Thus, if losing weight is the goal, too few calories and insufficient protein intake create the worst recipe because it will lower your metabolic rate.

Dietary Fats

Nothing is more fattening than fats.  Fats do not take up as much space in the stomach nor are they as capacious. Gram for gram, they yield more calories than proteins or carbohydrates because the body absorbs 97%.  Consequently, a diet high in fat creates fat cells to expand bigger than they were previously and elevates insulin which will makes it difficult for the body to ever use these cells.  Thus, they stayed stored and do not retreat.

All animal sources of fat found in meats, eggs, and dairy contain *saturated fat. Saturated fat can be a great source for good health, but can also clog arteries and drive glucose into the muscle. If the proteins you are consuming are not labeled as “fat free” it is important to monitor your intake of these particular proteins.  A high saturated fat diet can promote cancer growth.

What This All Means

After understanding the basis of what a calorie really consists of it is important to understand how many calories an individual needs to maintain life.  The first thing that is important in understanding how much of you is actual muscle and how much of you is actual fat. In order to find out this information you must get your body fat measured.  The most convenient way to do this is through a simple skin fold test.

An example of this would be an individual weighing 180 pounds finding out his body fat is 15%; thus he would carry 85% muscle.

How you figure this out mathematically:

Weight: 180 pounds   15% body fat

150 pounds
x .15
=   19.4 pounds of fat

180 pounds
-19.4 pounds fat
= 168.4 pounds of muscle (lean mass)

Therefore, he would be 180 pounds walking around with 15% fat and have 19.4 pounds of body fat and 168.4 pounds of muscle mass.  His *BM, since he is carrying 168 pounds of lean body mass would be approximately 1680 calories a day.

If an individual drops his caloric intake below his BM the body will begin to burn protein from the individual’s lean body mass and the body goes into the “flight or fight” response. Thus, muscle is shed and the BM drops effecting insulin resistance and the receptors on fat cells for insulin are downgraded encouraging fat storage.

The healthiest way to shed body fat is add lean body mass because it increases how many calories you burn each day while choosing the calorie level best suited for your lifestyle.

How to Diet the Right Way

One thing that we already know is that starving yourself and calorie deprivation will fail when it comes to long term weight loss.  In order to be successful, you must stimulate the body to release fat without going into the “flight or fight” mode.  And this is how it is done…

Smaller meals (6 times a day) so it moderates insulin release with a protein and a complex carbohydrate for each meal and vegetables at least 2 times a day with meals. This is how it will look:

Meal #1:  Breakfast

5 scrambled egg whites, ½ cup Old fashioned Oatmeal, one medium size banana, and 16 oz. of water.

Breakfast will give you 340 calories, 23 grams of protein, 54 grams of carbohydrates, and 3 grams of fat.

Meal #2:  Snack

2 scoops of protein powder mixed with water.

This meal will give you 181 calories, 40 grams of protein, 3 grams of   carbohydrates, and 1 gram of fat.

Meal #3: Lunch (I am assuming this is your post-workout meal)

10 oz. grilled chicken breast, 8 oz. baked potato, 1 medium size pear, steamed broccoli, and 16 oz. water.

Lunch will give you 577 calories, 52.5 grams of protein, 72 grams of carbohydrates, and 7.5 grams of fat.

Meal #4:  Snack

2 scoops of protein powder mixed with water.

This meal will give you 181 calories, 40 grams of protein, 3 grams of carbohydrates, and 1 gram of fat.

Meal #5:  Dinner

6 oz. grilled or broiled salmon filet, 1/4 cup long grain wild rice, steamed dark green vegetable, and 16 oz. water.

Dinner will give you 337 calories, 37 grams of protein, 12 grams of carbohydrates, and 15.5 grams of fat.

Meal #6: Before Bed

½ cup one percent cottage cheese

This meal will give you 80 calories, 13 grams of protein, 5 grams of carbohydrates, and 1.5 grams of fat.

This program gives you 1696 calories, 205 grams of protein, 150 grams of carbohydrates, and 29.5 grams of fat. Your macro-nutrient breakdown is as follows: 48 % protein, 36 % carbohydrates, and 16 % fat.

You MUST Exercise

With the correct knowledge on weight loss, meal plan, and exercise regimen, I have never witness failure.  Combining exercise and the proper eating plan will lead to faster and more permanent fat loss.  The two types of exercise are *aerobic and *anaerobic. Both are crucial when it comes to sustaining a lean body, and must be used the correct way.  If you choose to do aerobic only the metabolism will downgrade; if you choose to do only anaerobic, the metabolism will upgrade.

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The Truth about Supplements

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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supplements

In my experience, there are a few supplemental nutrients that will help with fat loss.  One thing that you must understand is that without the proper diet and exercise these “supplements” will not work.

The most effective supplements that you can take while reducing your caloric intake with a healthy diet plan and exercise are supplements that will aid in either speeding up fat loss or preserving lean body mass.  If these supplements help the body retain muscle mass it is key to causing the metabolism to staying elevated in order to losing body fat.

It is important to note that you must give your body two weeks (at least) to begin to see noticeable results.

Caffeine: 100-200mgs (1 large cup of coffee) before exercise

This has the ability to increase fatty acid release from fat cells which helps aid in power and endurance when exercising.  If you consume caffeine and hour before doing a high intensity cardiovascular workout it may make the work seem easier allowing you to train longer and harder in order to burn more calories.

Ma Huang: 335-670 mgs daily

Ma Huang is a cousin of ephedrine and aids in the stimulation of body heat. Taken with caffeine, before aerobic exercise, this herb will promote the release of fat from fat cells. When training with weights, will cause the liberation of glucose out of glycogen storage which will give the individual more fuel to train.

***Diabetics, people with thyroid problems, nursing and pregnant women, and those with high blood pressure or gout should not take this supplement.

Fish Oils: 4000 mgs daily(640 mgs of EPA and 480 mgs of DHA)

Fish contain a special kind of fat called Omega-3.  These fatty acids encourage the receptor sites on muscle to increase insulin sensitivity which will allow the body to release less insulin.  Thus, fat storage becomes limited and insulin channels carbohydrates and amino acids into muscle tissue.  Omega-3 also fights inflammation in joints and muscle tissue.

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The Power of Genetics

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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genetics

Genetics play an infinite role in how lean a person can become.  Studies have shown that if a parent is overweight, the child has a 40% chance of becoming clinically obese.  If both parents are obese, the likelihood goes up to 60%.

There are three factors that contribute to the total number of fat cells in a person’s body:

  1. The amount of fat cells the biological parents have.
  2. The amount of fat gained in the adolescent years.
  3. The amount of weight the mother gains during her 3rd trimester of pregnancy.

If you are “genetically” inclined to be obese, you will have to implement a strong workout regimen coupled with a low calorie diet to overcome any obesity genes.  If you are an overweight teen, you have a 60-70% chance of remaining obese throughout your life.

Some individuals can appear to weigh more because they have more fat cells than others (even if the fat cells are not enlarged).  Contrary, an individual with fewer fat cells can appear leaner even if his/her fat cells are distended with fat. Thus, the more fat cells you have, the more recognizable the weight.

If an individual is genetically predisposed to obesity they will experience more sensitivity to insulin.  Consequently, the greater the amount of fat cells an individual carries, the greater the insulin response to eating carbohydrates.  Obese individuals have higher levels of lipoprotein lipase which causes a dulled heat production in response to food. As a result, it is very difficult for the obese to gain lean muscle mass.

Although it is difficult, it is not impossible.  What will always remain an issue with genetic obesity is that the individual’s body will always try to retain body fat.  Thus, if at anytime there is a falter in the individual’s workout and diet regimen the body will promptly begin storing body fat.  Whereas an “overweight” person who is not genetically predisposed to obesity has a much easier time keeping the weight off during falters in diets and exercise.

Although genetics plays a huge role in obesity, there is also the theory that people who are obese have obese children due to constantly overeating.  Poor eating patterns (lots of sugar, fats, etc…) and inactivity taught to children as they grow will be handed down to their children and it will become a vicious cycle of obesity nonetheless.

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The Mind Muscle Connection

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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brain

All muscles contract from nerve signals.  The stronger the nerve signal, the more powerful the muscular contraction. The brain must tell the muscles how hard to contract through the spinal chord.  This is where the saying, “mind over matter” comes from.  The mind muscle connection is what separates beginners from more advanced weight trainers.   Thus, it is important to make that “connection” when you are training.

This can be accomplished by knowing how to fully work each muscle– you need not know all the technical terms, but how to train each muscle group. While trying to lose weight, it is imperative to learn as much as you can about nutrition, training and human physiology so you do not get hurt and gain as much as you can from your workouts.

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The Key to Looking Good is Getting Lean

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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abs

When you drop body fat you increase your metabolic rate.  Lower fat storage will alter the body’s release of insulin and the body will act like an insulator slowing down thermogenesis. Thus, the leaner your body becomes, the less your body produces insulin.

We already know that dieting alone and just adding cardiovascular training to one’s diet will not retain muscle mass.  Therefore, the best combination of staying lean is weight training plus diet, plus cardiovascular conditioning.  Many people start by exercising and dieting this way, but fall off the wagon.  If you do this, your body will immediately begin to notice and deficiencies and give up fat as fuel decreasing your body’s muscle mass. Therefore, it is imperative that you hold onto your muscle mass in order to keep your metabolism elevated which will make fat loss easy.

There is no reason to go overboard in with too much caloric intake or not enough in order to appear leaner after the body plateaus.  You may just need to alter your cardiovascular conditioning.  When 30 minutes of high intensity cardiovascular training no longer is enough, add more, slowly and gradually until you get to 45 minutes 4-5 times per week.  Remember though, it is important to not do too much cardiovascular training.  If your body is over trained cardiovascularly, it will cause muscle shrinkage, reduce muscle mass, which will force your muscles to look flat and there will be no potential for muscle growth.   This can also decrease testosterone levels causing problems with women and men’s hormones.

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Taking Accountability

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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journal

If you are not keeping yourself accountable for your exercise and diet regimen you may not be successful in losing weight.  From past experience, the people that I have worked with have been far more successful with their weight loss when they were keeping “tabs” on their eating.  You must keep records on how many calories you consume from carbohydrates and protein with each meal each day.

Records are important because they serve as a reminder and instant feedback to any questions you may have when asking “why” you are or are not losing weight.  If you do not keep records it will be impossible to get information on what and how much you are eating; therefore, you will not know when it is necessary to change your diet or exercise regimen.  Records are the guide to success when is comes to a sound nutrition and eating plan.

When dieters begin to take record of their diet they begin to be held to a higher standard of living.  Dieters will eat better.  This is more likely because they are organized and can see the actual progress they are making. Your food journal should look like this:

Meal #1 – Meal #6: (Time of day & carb/protein/vegetable listed)

Total Calories for the Day:_______

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H20

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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water

Water is the main component to blood and it transports nutrients to tissues while removing toxins for metabolism disposal.  If you don’t drink enough water you will slow down your metabolic rate.  If you are consuming caffeine, low carbohydrates, and high protein in your diet YOU MUST drink up!  These healthy diet plans with exercise will dehydrate you so you must drink 8-10 full glasses of water per day in order to keep your metabolism going strong. If you do not consume the recommended glasses of water per day you will dehydrate and force your body to rely on sugar as fuel rather than fatty acids.

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The Glycemic Index

Published August 4th, 2009 By ToddSmith for ICanDoIt.com


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glycemic

The Glycemic Index (GI) is a scale that measures the speed at which 100 grams of a carbohydrate enter the blood as sugar. The index assigns numbers to carbohydrate foods based on the speed at which it is consumed.  In order to build muscle mass, you need to increase your caloric intake from carbohydrates.  Dieters, when they are trying to lose weight, avoid fast-acting carbohydrates.  Yet, when you have reached your weight loss goal, in order to retain and build muscle mass you need to eat fast-digesting carbohydrates or you will put your body in the condition for muscle loss.

Carbohydrates are vital to building muscle mass, therefore, if you fail to eat the right amount you’ll never gain the size and mass you want.  Weight training with high levels of intensity requires glucose which is the basic energy source that enables the muscles to contract and lift the weights you need to stimulate muscle growth.  The best nutrition sources for this are: potatoes, rice, pasta, grains, fruit, and other carbohydrates that store sugar found in muscle tissue.  Eating these carbohydrates coupled with the right type and amount of protein allows you to train harder and longer.

Another advantage to eating the right amount of carbohydrates is the hormonal change that enables muscle growth. Insulin will turn on the system responsible for collecting glucose from what you eat, and will transfer it into muscle glycogen.  Insulin will also increase your muscle’s ability to absorb amino acids found in proteins.

Muscles are made of protein, but if you fail to injest the right amount of carbohydrates on a high protein diet the protein will be wasted because it will be burned up as fuel.  Consuming adequate amount of carbohydrates will allow your muscles to recover and grow because protein breakdown will come to a screeching halt.  If you want to build muscle mass you must train your body to respond to carbohydrate foods the right way.  Muscles depleted of glycogen have very sensitive insulin receptors and carbohydrates will be stored as glycogen first before stimulating fat storage.

Another way to manipulate the speed at which high-glycemic carbohydrates enter the blood stream is to include fiber.  Adding a small amount of vegetables dulls the rate at which high-glycemic carbohydrates are absorbed. If you keep your diet to the right amount of protein, a vegetable, and a high-glycemic carbohydrate (mashed potatoes for example) your GI will drop because the protein and vegetable will off-set the carbohydrate.

**If you are “carbohydrate-sensitive”, your carbohydrate intake will have to be more closely monitored in order to build lean body muscle mass.  This group may be better off sticking with a calorie-controlled diet emphasizing lower glycemic carbohydrates.

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