Hey! And good morning from Cleveland. This city is going crazy after last night’s big game. Speaking of crazy, I had an insane travel schedule this week flying between San Diego, Denver, and Cleveland. Eventually I’ll fly back to Toronto on Saturday and get back to Bally the Dog and the farm on Saturday night around 9pm.

But while I was on the road I did two fun hotel gym workouts. Let’s go over these sessions and then I’ll tell you EXACTLY what to eat after exercise for faster fat burning…

Wednesday morning’s session at the JW Marriott in Denver was:

Upper Body Maximus
1A) Max Pushups – My best was 51
1B) Cable Face Pulls – Similar to DB Rear-Delt Raises

2A) DB Chest Press – 3×15
2B) Pullup or Chinup 3×10

3A) DB Chest Supported Row – 3×10
3B) Bike Intervals – 3x1minute

Fun times. On Thursday, my workout was:

Lower Body Punisher
1A) Split Squat with Back Foot Elevated (aka “Bulgarian Split Squats”) – 3×10
1B) DB Shoulder Press – 3×10

2A) Goblet Squat – 3×20
2B) DB Romanian Deadlift – 3×15

3A) Punisher – 8 rounds of 20 seconds on, 10 seconds hold
3B) Rocking Plank – 1×60 seconds

After the workout I had a regular meal. There was protein, carbs, and healthy fats. Lots of carbs. In fact, this is the best time – in my opinion – to eat carbs. Your muscles will suck those carbs up to replace the energy you burned, and that way the carbs won’t get stored in your love handles or as belly fat.

One of the most common things you’ll hear in the fitness industry is that carbs make you fat.

Well, it’s true – they CAN.

Well believe it or not, when you consume healthy carbs, like non-processed starches and whole fruits the right way (and even cheat foods on certain days), you should never have to worry about storing them on the body as fat.

And when you use this strategy, not only does it make your plan “sustainable” — it can add a whole another dimension to burning fat. But you can’t just lower carbs all week and then go on a food bender every weekend and expect to keep muscle and lose belly fat.

It’s simply NOT going to work.


You’ll potentially damage or radically alter your metabolism and send your body all the wrong signals and messages for fat-loss.

Carb cycling PREVENTS all of this from happening.

BUT — you have to “time” them properly.

FACT: Study after study shows that over 90% of people who attempt a “low carb” or trendy diet gain all or more of their weight back within a year of losing it.

That’s because most people time their carbs and other foods the WRONG way and they wonder why the scale won’t budge.
Here are 3 carb timing tricks that you can use to prevent carbs from being stored as fat on the body:

  1. A good time to eat carbs in early a.m. when metabolic rate is higher and insulin sensitivity is peaking “naturally”. Plus you’ve fasted all night while sleeping so there’s room in the tank to let the carbs in.
  2. A better time is 3 to 4 hours before exercise. This will provide sustained energy to prevent muscle loss and prevent the carbs from spilling over because you’re using them as an energy source and to replenish depleted glycogen from the workout.
  3. But the best time is post workout. Your muscle are like a sponge that’s been rung dry and they want to “soak up” extra nutrients – especially carbohydrates. This meal should contain your largest carb serving for the day. Just make sure you have some protein with it.

You see, when you understand how to time your nutrients precisely you’ll discover how you can use carbs to master your fat-burning hormones and control your metabolic rate.

But if you’re not sure how to combine carbs with other specific foods or how to use it in conjunction with the right exercise — you could be dead in the water.

That’s why I recommend you check out my buddy, Shaun Hadsall’s science based Macro-Patterning™ food method.

His research PROVES you can now eat LOTS of your favorite carbs and NEVER store them as fat on your body.

New Way Carbs Can “Target” Stubborn Fat <—- click here 

Discover how carbs can help you REPROGRAM your body so belly-fat is your body’s #1 “go to” energy source.

Stay strong and keep on pushing on,

Craig Ballanytne, CTT
Certified Turbulence Trainer

PS – I love mornings and you should too!

The morning is vital to your success. Early to bed, early to rise and you will achieve more and have less stress. If you sleep through the alarm, you will regret it all day. If you get up with the alarm, you will regret it for 10 minutes and enjoy it the rest of the day. Short-term pain from discipline equals long-term gain from progress. Long-term pain comes from lacking short-term discipline. The #TRUTH has been spoken! Stay strong, be true, fully commit, and keep on pushing on. You can – and WILL – do it. I believe in YOU!