Advantages and Disadvantage of Carb Cycling Diet : Fat Loss Made Easy

The Advantages-2

Advantages of carb cycling: 

By: Joshua Zitting

– You are able to lose weight consistently, without giving up to your favorite foods. 

Unlike other diets, carb cycling does not completely forbid you to eat certain foods which many people consider “guilty pleasures” (everybody has such foods!) and here I am talking about chocolate, chips and others like this. The key here is in quantity, as I have mentioned above. After following a diet plan, and here I mean having small meals that consist of carefully chosen foods based on the nutrients they offer combined with physical exercise, you get to treat yourself to a few of those guilty pleasures of yours. In other words, if you manage to follow a diet plan for 5 days, you get to have a few chocolate bars in the last 2 days of the week. How great is that?

– You lose weight consistently and never gain back more than what you lost. 

Traditional diets focus primarily on making your body lose weight as soon as possible, without caring for the medical consequences that will appear if the body loses from its mass so fast. By adopting a carb cycling diet plan, you will get your body used to certain healthy foods on some days and other foods on other days. This way you:

Don’t fall back into the same old routine, starting a diet, having a chocolate bar because you feel as though you crave it and cannot stop yourself from doing it, then giving up completely on the diet because you feel as though you botched the entire diet plan.

Don’t crave those unhealthy foods because you know that if you stick to your plan, you will get to eat them at the end of the week or whenever you decide to when you make your diet plan.

Don’t risk gaining back twice as much weight as you lost after you finish the diet because your body is used to having all the foods it had before, except it receives some of them at the beginning of the week for some days, while the others are received at the end of the week or depending on the diet plan you made.

– You have a goal in your mind: reaching the day when you can eat whatever you like. 

Do you remember the psychological factor I told you about a bit earlier? It is very important when it comes to dieting. If you start following a carb cycling diet, the psychological factor no longer influences the diet plan as much as it does in the case of other diets. If you set up a goal in your mind, for example, if you think to yourself that on Sunday, you will FINALLY get to eat a chocolate bar and you start counting down the days to that particular day, it will be much easier to get through the day, as opposed to the case when you are not allowed to eat any chocolate bars at all.

If you are allowed to eat those “guilty pleasure” types of foods at the end of the week, the risk of losing the battle with weight loss is not as high as in other cases. Besides, if you reward yourself with a chocolate bar at the end of the week, you will have something to look forward to and there is nothing better than having a bit of chocolate after a hard working week, isn’t it?

Disadvantages of carb cycling

While carb cycling is a great alternative to the usual diets that do nothing but weaken your body, it does have its ups and downs. No diet is perfect and carb cycling does have its disadvantages. While for some, they Screen Shot 2015-06-25 at 1.37.01 PMmay not be so important, others, particularly those who are looking for a diet that will yield quick results and on which they can give up after a few months, may find that carb cycling is not exactly their cup of tea.

So, without further ado, here are some things regarding carb cycling that some people may consider to be disadvantages:

– It is more of a lifestyle rather than a diet.                                                                                 

If you are looking for a diet that will give you quick results and that you can give up after a few months, usually after the wedding of your best friend has taken place and you look great in that new dress in the photos, carb cycling is not exactly for you. Since it has been used mostly by athletes and bodybuilders, it is more of a lifestyle than a diet. If you want to give up on it after you reached the shape of the body you were initially looking for, you should do so gradually, so as not to give your body too many nutrients. It will start to store as much fat as it can and … well, you know what that means by now.

However, carb cycling as a lifestyle is not such a bad idea. Consider the advantages of it:

– You will have a healthy body with a great immune system, since your body will get used to receiving healthy foods full of nutrients for one part of the week and some “guilty pleasures” at the end of it;

– You will have much more energy than before, since you will feed your body the exact nutrients it needs in order to function as it should. Remember:

Healthy foods + regular physical exercise = lots and lots of energy!

Healthy foods are quite expensive. 

Depending on the area where you live, healthy foods, such as fruits and vegetables are quite expensive and few people can afford them. In some areas, fast food and food that has a high level of carbohydrates is everywhere and it is very cheap compared to real vegetables and fruits. Maintaining a healthy lifestyle eating mostly fruits and vegetables on a daily basis can be quite expensive. Combine that with a subscription to your local gym and the price of maintaining such a lifestyle can be pretty high.

You don’t need lots of money in order to lead a healthy lifestyle because:

  • There are TONS of websites out there with lots and lots of recipes on how to make healthy food at home without spending too much money at the market. The ones I can recommend are BBC Food, Jamie Oliver’s recipes and the Food Network. These are, however, only a few of the vast majority that can be found on the Internet. Take advantage of them and eat healthy while on a tight budget, it really is possible!
  • Be creative. Instead of going out to buy healthy food that has already been prepared by someone, learn how to cook yourself. Sure, it’s going to be very difficult if you are new in the kitchen, but you will get better at it with time. Who knows, maybe you will have real success at it!

– Carb cycling doesn’t work as a diet alone, you need to do physical exercises as well.

Now, this is one of the most important parts of the carb cycling diet. No diet in this world functions based on healthy foods or no foods at all without bringing some serious health issues with it. If you starve yourself in order to fit in that dress you want so badly, that will work on short-term, but, like I stated above, (1) you will gain twice as much weight back on after you finish the diet and the wedding has passed and you return to your daily routine, (2) your body will be weakened and you in time, you will see the adverse effects of it.

This means that a diet without physical exercises is incomplete. If you are looking for a quick fix just for that one wedding, carb cycling may not be for you. However, I also have to mention the fact that when I say, “physical exercises”, I am not talking about a full workout that lasts several hours, especially if you are just starting to workout. You need to start off slow and let your body get used to physical exercises. For each type of carb cycling diet, depending on whether you want to simply lose weight or gain more muscle mass, there are different sets of physical exercises which you must perform on a daily basis. This, combined with the healthy foods you will be eating, will allow your body to be shaped according to your desires.

Bottom line

CarbCyclingThis article is a chapter right from my ebook – Carb Cycling Diet: For Fat Loss Made Easy.   The bottom line is the fact that carb cycling has many advantages and the disadvantages, at least the ones that I could come up with, are quite small. Sure the healthy foods you are required to eat are expensive, but there are always websites that can help you cook amazing delicious healthy meals with just a few cheap ingredients.  Sure carb cycling doesn’t make you lose 20 lbs. in one week, as other diets advertise on the internet or on TV,  those are nonsense and as a lifestyle this will transform your body into a very healthy one. When you put all the benefits together, it doesn’t seem such a bad idea anymore, does it?

Designer Flip Flops with an Awesome Message!


Came across this company and they have a great mission statement and an awesome product for Summer!
“Flip flops, sandals, slippers…whatever you call them, wearing this pair with the message “I Am Free” means that the sun is out and the wind is in your hair. Time to hang loose and get yourselves ready for summer. Become FREE this summer.  At IamFree their moto is

IAmFree_main_1_copy“We care for nature, we care for your feet and we care for you.  Whether you are lying on the sand, running along the beach or chasing waves – we want you to have the best pair of flip flops you can have.  We also want you to have fun in the sand!”

EVA soft footbed, and may imprint on soft sand: A flip flop that reflects what in your heart: FREEDOM.

Why Understanding Your Body Type Is So Important For Weight Loss

What is your Body Type?

While on your journey of losing weight and gaining muscle there are 3 main body types.  Those body types are Mesomorph, Ectomorph, and Endomorph.  Now while some may think that your body type just gives you an idea of how a person looks it actually provides you with far more information about one’s self.   Your body type will provide information about how your body can respond to your nervous system as well as your hormonal system and food intake reactions.  Your body type can give you direct links to your metabolism differences per individual.   These factors can and will alter how you react to training, diet, and how you plan on losing weight or gaining muscle.   You should adjust your food intake accordingly to your body type to maximize your results related to your goals in fitness.

Now it also must be understood that not everyone fits perfectly into 1 of these 3 categories.  Often times you will find that you yourself fit into a mix of 2 or even all 3 categories.   The other thing to remember is that proper training and nutrition can actually alter your body type.   No matter what your body type take into consideration that exercise alone will help with your body being able to handle carbohydrate-dense foods, so the best time to eat carbohydrates in the starch/sugary family would be around times you are physically active.  Although if you are really taking your weight loss serious you should really cut these down to a minimum.


Athletic build, medium-sized bone structure, and tends to be more on the side of lean mass.  Mesomorphs have an easier time gaining muscle due to the fact that they are growth hormone and testosterone dominant and tend to have lower body fat.   When it comes to bodybuilding this is the best body type to have and responds extremely well to lifting weights.   Muscle gains are typically seen very quickly even for someone just starting into weight training.  The negative is that Mesomorphs also have a tendency to gain fat easily, so it’s important for this body type to watch calorie intake closely.  Combinations of cardio and weight training is best added to your routine.


Hard BodiedScreen Shot 2015-06-25 at 1.34.45 PM

Muscles well-defined



Body Shape is Rectangular

Easily Gains Muscle

Easily gains fat  ( more so than ectomorphs )

Mesomorph Diet

The Mesomorph Diet consists of a mixed diet with a balance of Proteins, Carbs, and fats.  The best micronutrients split would be 30% protein, 40% carbohydrates, and 30% fats.   Nutrition is key because even if you have a naturally gifted body without proper nutrition you won’t have proper weight loss or muscle gain.   It’s best to have lean proteins, complex carbohydrates, whole grains and low-sugar fruits will give a mesomorph proper energy for intense workouts.  Eating high fiber foods will also help bingeing on sugary foods.  It’s  best for mesomorphs to eat starchy/sugary carbohydrates in the morning and less dense meals afternoon and night.   A lot of times mesomorphs require more than water for hydration after an intense workout and could benefit from electrolyte replacement sport drinks like Gatorade.


Here’s the skinny.  Ectomorphs are skinny body types with little frames, small joints, typically a lot leaner muscular structure with a lighter build.   Known to have stringy longer limbs, they have extremely fast metabolism and are most resistant when it comes to weight gain.

Sometimes Ectomorphs tend to overheat and have a really hard time gaining weight.  They are little to no body fat, very little muscle and small bone mass.  Ectomorphs need a lot of extra calories to put on weight and should keep workouts to short and intense while focusing on larger muscle groups.   Protein supplementation is highly recommended for Ectomorphs with whey and casein protein.  If trying to put on size an ectomorph should eat before bedtime to prevent the body from entering a catabolic state.  Should ingest whey protein for daytime and Casein protein for bedtime.  Ectomorphs can lose fat easy so don’t worry about leaning up, this won’t be a problem

Screen Shot 2015-06-25 at 1.37.01 PMTraits 


Small Shoulders

Flat Chest


Lean Muscle mass

Fast metabolism

Small bone structure


Diet is especially important for Ectomorphs.  They have a high carb tolerance and even faster metabolism making it difficult to add muscle.  They should eat a higher carb ratio throughout the day.  Carb intake should be increased before and after workouts especially.  The timing of Carb intake should be every other meal with whole grains, starches, and unprocessed carbs and with fibrous carbs like veggies should be eaten with every meal.  Quality protein sources is important as well as healthy fat intake.  The occasional fast food item wont make an ectomorph overweight but stick to quality foods.  Ectos can and probably should use a weight gainer shake especially if you don’t have time to eat all the time.   6-8 meals per day is ideal while eating more frequently  and never ever skip breakfast.  Breakfast should be your largest meal with plenty of protein and complex carbohydrates.

Cheat days for an ectomorph actually isn’t a bad thing while trying to put on size but within reason remember there are a lot of other negative effects of fast food.  Stick with high protein always even with fast food.


Ectomorphs should try to limit cardio if not get rid of it all together.  While building stick to simple exercises that involve heavy core large muscle groups.   Do minimal isolation per body part.   Because weight training can also be cardio an ectomorph does not need extra cardio.  You could also do a day of superset workouts to shock your muscle.  Ectomorphs need longer rests around 2-3 minutes.  Have one full rest day every 4th day and in addition can include the superset day.


Endomorphs typically have body structures larger in mass and fat.  They have large bone structures and have a more difficult time losing fat.  Endomorphs are generally soft looking and or solid-looking but gains fat very easily.  Endomorphs tend to be on the shorter side with thick limbs.  They are in fact strong, especially their quads and naturally lift more in leg exercises.  Power-lifters and linemen in the NFL are typically in this class.

Endomorphs are dominant in insulin, meaning they tend to store more energy, including fat mass and lean body mass.  They have a much lower tolerance for carbohydrates and may even feel at times they are destined to be obese or overweight which just isn’t true.   It will take effort and you will have to consciously decide on certain things to do so your body will react properly.  Your body as an endomorph might be less likely to tell you to get moving and burn energy but you must make exercise part of your daily routine.  Not weekly, daily exercise is needed.  If naturally you have a slow metabolism you need to focus on foods that fire up your metabolism.  To put it simply and bluntly, as an endomorph you are going to have to bust your ass much harder than anyone else and eat right while doing so.

Traits of an Endomorph

Gains muscle and fat easilyCarbCycling

Typically short

Build tends to be “stocky

Round bodied

Slow Metabolism

Hard to lose fat

Muscles are soft looking and not well defined.

Food Intake

If you are an Endomorph you want to stay high on fat and protein intake and lower on the carbohydrates with carbs eaten right after exercise.   Stick to around 35% protein, 25% carbs, and 40% fat intake.  Endomorphs are not tolerant with carbohydrates so it’s best to stay away from starchy carbohydrates even with breakfast.  It’s important to time your carb intake right before or more importantly after a workout.   So when not working out you need to stick to protein, veggies, fats, and fruits.

Stay away / minimize rice, quinoa, corn, whole grains, potatoes of all kinds, energy/recovery drinks, sugars. etc.   These are all things the Endomorph really needs to watch.


Endomorphs gain weight really easy.  The bad thing is that it is usually fat not muscle.   Endomorphs will have the best results using a combination of cardio and weights.  Endomorphs have it a little more tough than others and need to train more regularly.  Train as often as possible without over training. 4 days minimum, but suggested 6-7 days training a week.  Weights are always a must because adding muscle will increase metabolic rate and help burn fat.

And that is it for body types.   Hope you guys enjoyed this article and hope that it helps set you up for all your future success in training.  If you liked this article please like and share and spread the world so we can have a healthier happier population on this planet.  Cheers!

Peanut Butter Protein Cookies – How to make Protein Cookies

Peanut Butter Protein Cookies –
Lean Cookies low in carbs and high in protein and healthy fats
More Recipes from Joshua Zitting on –

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Peanut Butter Protein Cookies –
Lean Cookies low in carbs and high in protein and healthy fats

21 Day Sugar Detox Release This Week!


There are so many sugar detox books out there and I have read quite a few of them.   I noticed that a lot of them were either a little too short or they had way too much information and were too long.   So I wanted to add my spin to it.  From a personal trainer and nutrition coach point of view.   This book is a 21no bullshit guide to getting rid of sugar the healthy way.  It’s packed with a 21 day guide and full of awesome recipes.  Helping you get rid of one of the number one toxins making people overweight today

It will be released this week on amazon and will be free for 5 days so make sure you leave your email address by following my blog so I can email you to let you know when it’s available for FREE!  ( all email addresses are safe, never sold,  and are only used to let you know about new book releases )

Go to

Support Muscle Growth and Recovery

After exercise rest and recovery are essential to repairing muscle and tissue. This is especially critical after a heavy weight training session. For Anyone who exercises regularly, sleep patterns and sleep in general is so important for recovery. The body produces constructive Growth Hormones (GH) while we sleep which is largely responsible for tissue growth and repair.

When we engage in vigorous exercise such as weight training, the breaking down of proteins occurs in your body and muscles are actually damaged through microscopic tears created in the muscle fibers. After your workout is when the body begins to repair the damage you inflicted on it during training. During this time, the rate of repair is increased for a minimum of 2 – 4 hours (which is why it is so important to take a protein supplement immediately after training). Heavy weight training can stimulate the protein synthesis process for up to 24 hours, maximizing muscle growth until your next workout session.

So when my friend approached me about trying AdvoCare Nighttime Recovery I wanted to know exactly what it did.

AdvoCare’s Nighttime Recovery helps naturally support the muscle repair process by supplying the body with a powerful blend of adaptogens and proper nutrition that enhance the production of Screen Shot 2015-06-05 at 6.07.08 PM
growth-related hormones. This advanced supplementation product provides your body with the long-lasting fuel overnight to sustain the repair process and keep muscle growth at its highest. It is great for those who work out on a consistent basis and frequently deal with post-workout soreness the next day

By supporting your body’s regenerative systems that produce strength and growth supporting hormones, taking AdvoCare Nighttime Recovery helps you wake up feeling less sore the next day as recovery time is reduced.  I’ve tried it and thought it was great for recovery and thought I would pass the word on.

For more details go to – Nighttimerecovery

Protein Pancakes – That fight off your Cold

Pancake Recipe –

1 banana mashed
2 eggs
1 scoop protein powder
1 Tsp coconut oil
1 tsp raw organic honey

4 Ways of Eating Lean to Maintain Muscle and Burn Fat

4 Ways of-3

4 Ways of Eating Lean to Maintain Muscle and Burn Fat By: Joshua Zitting

#1 Less Carbs, More Protein There are so many misinterpretations when it come to gaining mass.  You won’t need to be stuffing your face all day every day to gain mass.  You only need small adjustments.  While trying to gain muscle remember that carbs give you energy and are used more as fuel, where protein will create muscle.   So if you are eating a high carb diet with very little protein you won’t be putting on much muscle and you would have too much access energy from the carbohydrates which will then store as fat.   The other key thing to understand is it is in fact difficult for you to over eat protein, meaning you can get away with eating more lean meats.  Your body breaks down over 90% of protein ingested.  If you over eat carbohydrates you will have a massive insulin level spike and then carbs will start to get stored in the muscle as glycogen, but if glycogen levels are full, this will store as fat.   If you overeat protein your body will automatically slow down digestion until the protein is needed.

#2 Wholesome calories rather then Wasteful (Organic Raw Food)

6ASMNGB3YI There is nothing worse than seeing people trying to put on muscle mass but are trying to do it with fast food.   Just because you need more calories don’t make the mistake or misunderstanding that these can come from just anywhere.   Put quality foods in your body that will add lean muscle mass and give you results.  Junk food is the worst and will end up making you puffy and bloated looking.  Great carbohydrate sources like, brown rice, whole grains, vegetables, greens, and potatoes are awesome.  When it comes to proteins always go with lean cut meats, whole eggs, and chicken.   You can even throw in some healthy fats like raw almonds, avocados, and little bit of olive oil.  The key with these foods is to eat to maintain insulin levels and help the management of glucose levels.

#3  Less overall Calories The myth of needing to eat a ton of calories to gain muscle isn’t really the truth.   What matters more is what type of body you have and how active you are on a daily basis.  You see, adding an addition 500 calories a day could very well be plenty enough to put on mass.  Calories for your daily intake should range around 15-20 times your weight.  That’s around where you should be for adding mass.   Most of my clients will increase slowly by 150-250 calories a day from their daily base caloric intake.

#4  Keep the body guessing with Cycle Phasing Cycle phasing is alternating between high caloric and low caloric diet phases.  It would be like eating super low calorie for 2 weeks and than switching to higher calories for 2 weeks.  This shocks your body into adjusting to the changes.   It has been shown to add lean mass and have positive effects on the hormones of the body.  For your bulking cycle, write down what you currently weigh and multiply it by 10-12.   That will give you a number called your calories for maintenance.  Than depending on how active you are and your body type simply add 1100-1500 calories.  Less calories if you are less active, and more calories for more active. If cutting take your current weight by 8-10 and add 1100 -1500.   You can always slightly adjust in increments of 100 til you find your sweet spot.

This will be featured in my New Upcoming Book this Fall which is all about why so many diets are failing you.  It  will be available on Amazon. For a full list of my work Visit –

Best Protein Shake Comparison Site

Protein ShakesFor those of you who take protein shakes, I came across a great site recently that lets you compare nutritional data so you know more accurately as to what is in your shaker. also helps explain the nuances on what have been collectively labelled as “protein shakes”.   Weight gainers, diet shakes, and meal replacement protein shakes– all fall under the umbrella of a vastly diversified product range as brands seek to capitalise on the growing demographic that are increasingly health conscious. The problem is, protein shakes can differ quite considerably.

For individuals who are new to taking a greater interest in fitness and nutrition, this website explains what exactly whey protein is and how it differs to that of a casein, a gainer protein, or a diet shake. It also gives some recommendations as to how much protein you should be consuming depending on your goals, gender and age.

Browsers in the UK are also given an extra treat in that they’re able to compare prices across 1,000+ products from 30 online stores. Should your wallet be running a little lighter this month, the site also makes further recommendations on protein shakes which share a similar macro profile but may be a little less in cost. To help you bag an even better deal, the site offers discount codes and money saving tips.  I have personally used the site now a few times and really love the background and knowledge it gives you on all the different protein products and they are quick to ship.    Take a look, you might just save when it’s time to replenish for your next protein hit.

Click Here –

Protein Shakes

Massive Chest and Abs Workout!

Massive Chest and Abs Workout

Massive Chest and abs workout
Machine incline press
Cable flys
Cross punch flys
Dumbbell press
Decline presses
Sit up
Ball crunch high raises
Pushup to knee ins
Alternating leg raises
V ups
Oblique rows

3 sets of 10-15