JOHN PARRILLO’S PERFORMANCE PRESS a great energy source. So if you want to reduce carbs in your diet to manipulate hormone levels and promote fat metabolism it makes sense to replace those calories with another fuel source, namely CapTri ® . CapTri ® is a good choice because it is readily burned as fuel and won’t be stored as body fat, (5, 6). I suggest you ease into this slowly. Start by eliminating starchy carbs from your last meals of the day. Replace those lost calories from carbs with an equivalent number of calories from CapTri ® . CapTri ® actually has a higher thermogenic effect than carbohydrate, meaning that more of this dietary energy will be lost as body heat with less energy available for storage. This further promotes additional fat loss. Continue in this way until you reduce your daily carbohydrate grams to about half of what you normally consume. At this point you’ll be eating mostly protein, vegetables and CapTri ® . One of the most important points is to do your aerobics when you are relatively carb-depleted. This will cause you to burn more fat during your workout (because less Take 2 scoops of Hi-Protein Powder to prevent muscle loss, then do your aerobics. carbs are available). The best time is first thing in the morning before breakfast. Your glycogen stores are the lowest they’ll be all day, so you’ll rely more heavily on stored fat. Take two scoops of Hi-Protein Powder to prevent muscle loss, then do your aerobics. Another good time is right after weight training, because then you’re relatively glycogen depleted too. You should do moderate to fairly high intensity aerobics, so that you’re breathing hard and sweating. While it’s true you burn a higher percentage of calories from fat during low intensity aerobics, you will burn more grams of body fat if you perform high intensity aerobics, because you’ll burn so many more total calories. Also, if you do reasonably intense aerobics you will get the added benefits of increased vascular density and enhanced fat burning capacity. Increase the volume of aerobics progressively as you get leaner. If your fat loss plateaus the first thing to try is to do more intense aerobics. If that doesn’t work you should probably back off for a couple weeks, increase your calories, put on some muscle, and get your metabolism going again. If you want more details than I have been able to squeeze into this article, check out the <strong>Parrillo</strong> <strong>Performance</strong> Nutrition Manual and the Body Stat Kit. I go into great detail about which foods to eat, which foods to avoid, and how to structure your meals. The Body Stat Kit contains instructions on exactly how to modify your training and nutrition program based on your weekly changes in body composition. It helps you remove the guesswork from your program. References 1. Flatt JP. Dietary fat, carbohydrate balance, and weight maintenance: effects of exercise. Am. J. Clin. Nutr. 45: 296-306, 1987. 2. Flatt JP. Use and storage of carbohydrate and fat. Am. J. Clin. Nutr. 61: 952s-959s, 1995. 3. Swinburn B and Ravussin E. Energy balance or fat balance? Am. J. Clin. Nutr. 57: 766S-771S, 1993. 4. Acheson KJ, Flatt JP, and Jequier E. Glycogen synthesis versus lipogenesis after a 500 gram carbohydrate meal in man. Metabolism 31: 1234-1240, 1982. 5. Baba N, Bracco EF, and Hashim SA. Enhanced thermogenesis and diminished deposition of fat in response to overfeeding with diet containing medium chain triglyceride. Am. J. Clin. Nutr. 35: 678- 682, 1982. 6. Bach AC and Babayan VK. Medium chain triglycerides: an update. Am. J. Clin. Nutr. 36: 950- 962, 1982. 22 <strong>September</strong> <strong>2007</strong> / <strong>Performance</strong> <strong>Press</strong> 1-800-344-3404 www.parrillo.com
A Recipe by Dominique <strong>Parrillo</strong> a 23 www.parrillo.com 1-800-344-3404 <strong>Performance</strong> <strong>Press</strong> / <strong>September</strong> <strong>2007</strong> 23
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