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167. Carbohydrate Cycling

By: Michael Beiter

Carbohydrate cycling (carb-cycling), is the approach when a low-carbohydrate diet is paired with planned periods of moderate to high-carbohydrate consumption.

This nutrition strategy has become a hot topic over the last number of years. carbohydrate cycling, like many of the modern protocols, goes against the traditional nutrition and dieting advice.

Tradition tells us that we can only build muscle or lose fat, and never at the same time. This is because we must maintain a...

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166. Carbohydrate Back Loading

By: Michael Beiter

CBL in its most basic form is essentially the practice of delaying the intake of your daily carbohydrates.

The term ‘carbohydrate Back Loading’ was given to this practice after American training and nutrition consultant John Kiefer published his eBook called ‘carbohydrate Back Loading’.

There were many books previously published on carbohydrate cycling, but none as extensively researched and referenced as Kiefer’s. Due to some clever marketing,...

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165. Set point theory

By: Michael Beiter

Set point theory, as it pertains to human body weight, states that there is a biological control method in humans that actively regulates weight towards a predetermined set weight for each individual. This may occur through regulation of energy intake or energy expenditure.
With nutrition and exercise we can choose where we want our body weight and body composition set points to be. Within reason.
The first photo shows someone who is actively training their...
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163. Fitness and Nutrition Talk Podcast Ep 1: Becky P

By: Michael Beiter

In this conversation Mike talks to Becky, a long time client of coach Bridget. She has had tremendous success with her fitness and nutrition journey and she shares her insights in this back and forth.


Listen HERE

Apple Podcasts

Google Podcasts

Spotify

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158. Ego versus task goals

By: Michael Beiter

An ego goal orientation focuses on comparing performances with and defeating others, whereas a task goal orientation focuses on comparing performance with personal standards and personal improvement.
 
It is best to adopt a task orientation, which emphasizes comparisons with your own performance standards rather than with the performance of others, especially if you are learning a set of important physical activity skills.
 
I help people determine when...
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150. 5 years with Carmen

By: Michael Beiter

Carmen and I just celebrated our 5 year anniversary!

In July of 2016 Carmen and I met via our friend Kelly. We were in another friend's kitchen where we met on Saturday mornings monthly to check body compositions and drink mimosas. 

Fast forward five years and she is 15 pounds of fat lighter, 11 pounds of muscle heavier, and 5 inches less around her waist. 

Her body composition went from 26% or poor for women her age to 16% at her lowest. She hovers between 16 and 18...

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149. Fitness balance

fitness macros nutrition Jul 08, 2021

By: Michael Beiter

A few years ago Liz and I had a conversation about defining yourself by your fitness pursuit of choice. You are a powerlifter, bodybuilder, runner, yogi, crossfitter, etc.

These definitions can grow strong into the minds of participants.
You are not defined by the way you exercise. It is just something you do that has a very high return on your time investment.

Each mode of exercise has its list of costs and benefits. The best way to go about your fitness is with...
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148. A case study in reverse dieting and wide open eating windows

By: Michael Beiter

 

On July 6, 2020 I wrote: 

This guy is a firefighter. They eat communally at the firehouse often. One of his co-workers skips breakfast and is trying to lose weight.

My client asked him why.
 
“I’m trying this new intermittent fasting thing.”

Intermittent fasting isn’t new. It’s not even unique, we all do it every day. Unless you can eat when you sleep you fast every night while you sleep. This is balanced with a handful...
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