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2 easy frameworks to burn fat during your sleep
Diego Carrete
June 25, 2024 • Estimated Reading Time: 5 minutes
Good morning,
This weekend was amazing! I spent it at the mall with my family.
My wife loves to complain about the weather (It's 50 degrees here in Dubai, so I get it) but me, I love embracing the possibility of being together with my kids, having the financial ability to eat out, buy myself some clothes, and stay healthy. We take so many privileges for granted.
One thing I noticed at this mall (one of the most luxurious in the UAE) is how out of shape people are irrespective of their age. It shocks me because they have access unlimited access to resources (based on their wrist decoration, that's the conclusion you might draw) and walk around extremely proud of their outfits and possessions.
“They wear $10,000 outfits but have $2 bodies”
I think that we never really own anything. We are merely custodians. Three generations from now, no one will remember me or you (Do you remember who your great grand father was?)
It’s sad, yet the sooner you come to terms with it, the sooner you will start valuing what really matters—your time on this planet and your ability to make a positive influence in those around you.
Now let me tell you something more fun: How can you burn more fat while sleeping than your neighbour does in his overpriced 6:00 am HIIT class?
80% percent of people lack metabolic flexibility
If you lack metabolic flexibility, it means you cannot use fuel for energy optimally. You don’t have a flexible metabolism that enables your body to tap into the right fuel (body fat tissue) for any type of activity.
The good news? This is trainable.
Just as you train a puppy to sit before giving him a biscuit, you can do the same with your body. I guess we are not too different from dogs at the end of the day.
How do you do that?
Framework # 1: The 3-Step Cue
It works by cueing your body with the right fuel sources for the right events.
Step 1: Have fast-acting carbohydrates before resistance training
Fast-acting carbohydrates include fruits, white potatoes, and white bread
Step 2: Have carbohydrates + protein after training, carbohydrates will replenish glycogen levels, and because they have a protein-sparing effect, they will help you double the absorption of protein.
Step 3: Very low carbohydrates if not training (Why would you need fuel if you are not taking the car on the highway, right?)
Framework # 2: Calorie Cycling
Think about how you want your kids to manage their weekly allowance or how your employer manages your performance. You manage the input—weekly pay, yearly bonuses, you name it. Your body works in a similar way.
The easiest to access source of fuel are carbohydrates, but that does not mean they are the best to use, especially when you want to tap into body fat.
Hence, you want to implement this feedback loop and reward mechanism with your body too.
Adjust supply and demand (this takes me back to my international trade classes at FAU Florida).
I call this: The Calorie Cycling Framework
Low days: No carbohydrates (when you don’t train).
Medium days: 2 grams per kg of body weight (when you are more active but not resistance training).
High days: 3 grams per kg of body weight (when you are training).
See? You are cueing your body on the correct utilization of fuel. This helps tap into the right sources and optimize what we use to go about life.
Here’s how this would look for someone like me (85 kgs):
Low days (Monday, Wednesday, and Friday): You have no carbohydrates or minimal amounts.
Medium days (Tuesday and Thursday): You can have up to 170 grams of carbohydrates in your last meal.
High days (Weekends): You can have 255 grams of carbohydrates over the last two meals. (This is more food than you can chew, to be honest with you.)
Also, I ave put together a 2-minute science-based quiz that will give you clear guidance on the dos and don'ts for your body type, including what workout split to follow, when to eat, and which food groups to avoid. Others would charge you for it. Access it here for free:
Until the next time!
Diego Carrete
Chief Executive Officer @ FIT LIFE FZCO
Connect with me on LinkedIn
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