ERF 127: A Perspective Slap In The Face

In this episode of the Eric Roberts Fitness Podcast I tell a story about how I had a perspective reality check today and think you could benefit from hearing it as well. 

I hope this at least sparks some thoughts in your head when it comes to perspective and makes this journey a bit easier on you. 

If you enjoyed the podcast, feel free to let me know 🙂 

-E

ERF 126: Your Dieting Success Checklist

In this episode of the Eric Roberts Fitness Podcast I give you 4 things you can check off to ensure you are going to see long term success with your diet. 

  • is what you are doing something you could do for the rest of your life?
  • does your diet allow for flexibility ?
  • is your diet habit based?
  • does your diet have realistic, attainable, habit based goals

Hope you enjoyed the podcast and if you do please leave a 5 Star rating and review on iTunes as it would mean a ton to me 🙂

Look to talk soon, thanks.

-E

5 Of The Best Beginner Weight Lifting Tips

beginner weight lifting tips

I am writing this article with a passion because these are the beginner weight lifting tips I wish I knew when I first started out as a young and skinny 16 year old.

If you are brand new to weight lifting and want to start working your way into the gym, feel free to sit tight and learn from the mistakes I made growing up so you don’t make the same ones.

It can be very intimidating at first especially because you see people doing different things and you read or watch different videos online, yet what is actually accurate.

Not only what is accurate but what is actually helpful information you can take with you to set yourself up for a healthy, productive, and sustainable weight lifting career.

I am here to give you my top beginner weight lifting tips here to save you from making the same mistakes I did.

Sit back and enjoy me talking about all of the things I did wrong but more importantly all of the things you can avoid doing wrong.

Let’s dive in.

Beginner Weight Lifting Tips

The Most Important Piece Of Advice I Can Give You…

Before we dive into my 5 beginner weight lifting tips I want to offer this one over arching piece of advice for you.

That piece of advice is you are going to make mistakes. We all do.

I am about to write a 2-3000 word article just on the 5 mistakes I have made from the beginner and trust me that isn’t even 1/100th of the mistakes I have made in my life.

To this day I still make mistakes, even though I am the “coach” and “professional”.

Yet the point I want to make sure I drive home to you is making mistakes is not only going to happen but it is not a bad thing.


It is actually a very good thing because in my humble opinion, making mistakes is the best way to learn.

Yes of course winning and doing everything right is great but if you don’t make mistakes you can’t learn from them.

When you made a mistake and touched your hand on the hot stove, you learned not to touch the hot stove again didn’t you?

It sucked while it happened and a little bit after but I’ll be damned if you didn’t learn from it.


Same principles apply here.

Do not be afraid of making mistakes because they are going to happen.

You are going to make a fool of yourself in the gym at times.

Literally the day before I wrote this article I set up to go sit down on a machine to do some lat pulldowns and didn’t realize the seat wasn’t fully set up right.

Plopped my 250 lb self down onto it and down I went. People looked at me and laughed as I laughed right along with them, because it was damn funny!

You are going to have the wrong form on an exercise when you first learn it.

There will be plenty of days where you thought you were doing something right only come to find out it was waaaaay wrong (may or may not be speaking from experience…).

Either way, mistakes are going to happen and they are normal. No one is perfect or a professional at these when they first start off, including myself.

Therefore have some grace on yourself, realize you will not be perfect, and take every mistake you do make as an opportunity to learn and grow more.

Now, with that being set in place, let’s cover my top 5 beginner weight lifting tips.

Beginner Weight Lifting Tips

#1 – Form is really, really important

beginner weight lifting tips

Instinctively I think you know this.


Of course form is important. You don’t want to blow your back out doing deadlifts or you don’t want to injure your knees doing squats.

Yet I would challenge you to really understand this because it took me a good while to understand it.

Why?

I wanted to lift the most weight in the entire gym and make the fastest progress possible, duh.

As I am sure you are feeling right now. You want to start your weight lifting routine and make the best progress you possibly can, which I absolutely love because I was there too.

Yet I caution you to truly understand how important form for exercises truly is.

Let’s talk about two main components of form.

First is going to be the injury side. I brought this up a bit earlier and here first because most people get this part.


You don’t want to injure yourself working out, duh.

Just make sure you truly understand it because the body is an amazing piece of work.

Even if your form is kind of, well bad, you are still going to find a way to get the exercise done.

You will round your back during a deadlift to get the weight up or have your knees cave in when you do a squat to stand back up.

Truthfully, it may not even be that big of a deal in the short term. You might completely blow your back out, but honestly probably not. I have only seen that happen a handful of times in my coaching career.

What is more likely to happen is over time you will develop these incorrect movements patterns which can lead to big trouble long term.


For example let’s talk about your knees slightly caving in when you squat.


If this happens over and over this means the muscles in your hip are not doing their work properly. Even if your hip muscles aren’t working properly, your body is still going to find a way to get down and up from the squat.

If your hip muscles aren’t doing their work the next in line picks up the slack, which is either your knees or lower back.

Therefore over time your knees and lower back continuously take a beating when they are really not supposed to but since your form is not all the way there you leave them no choice.

In 6 weeks, 3 months, 7 years, you develop these bad movement patterns that lead to long term injury in your knees or lower back all due to the fact you had incorrect form.

Now you are injured, can’t workout, and can’t make any progress at all, all because you wanted to continue lifting without having proper form set in place first.

It won’t be a good time I promise. Been there done that 1 hip surgery later.

Take your time now to nail your form down and safe yourself long term.

The second reason is talking about how you change your body.

For you to change the way your body looks you have to work your muscles, we can agree on that yes?

5 beginner weight lifting tips

Yet here is the thing, form is not only about preventing injury to certain areas of your body, it is also about making sure certain areas of your body are doing the work it is supposed to.

Let’s take a bicep curl for example. You are using 15lb dumbbells.

If you are using momentum to swing the weight up, using your shoulders to kind of jerk it up for it, and using your hips to swing it forward, are you really putting 15lbs of stress on your bicep?

Or are you putting say 5lbs of stress on your bicep, 5 lbs on your shoulders, and 5 lbs on your weird hip thrusting sex move?

As opposed to if you took the time to slow down, control the weight, keep your shoulders back, and put all of that 15lbs of stress on the bicep.

Which do you think would lead to greater change in your physique?

Clearly the second. Yet again, if you are like myself and you want to make the quickest progress possible, that can easily be blinded by going to lift heavier and heavier weight even if form suffers.

I would urge you to understand the true importance of form and use it as a barometer of success. If you finish a set with tremendous form, that is amazing progress and should be celebrated, especially early on.

My top advice would be either hire a professional to help you with your form or spend a good amount of time on the internet or YouTube to study exercise form.

Beginner Weight Lifting Tips

#2 Recovery is just as important as the workouts

Man oh man did 16 year old Eric close his ears whenever this was brought up. This may have been the hardest tip to grasp for me out of the 5 beginner weight lifting tips.

Recovery? Pft. No pain no gain. Go hard or go home. No days off.


Yea, all of those stupid cliche sayings.

The fact is working out is only half the battle.

When you workout you tear your muscle fibers apart. As in you actually rip them apart, crazy right?

You do this so you can then recover those torn muscle fibers to grow into stronger and more defined muscles!

Yet that is the point, if you are not recovering your torn muscle fibers you cannot grow stronger more defined muscles.

You will simply just have torn muscle fibers which doesn’t really help anyone here.

You can workout as hard as you want to in the gym and you should!

Anyone who knows me knows I am an advocate for putting forth your best effort any time you go into a training session.

Yet something that I had to learn the hard way was no matter how hard you workout, if you are not recovering from those hard workouts, it will be all for nothing.

You are probably wondering what I mean when I talk about recovery so let’s chat about it.

I will talk about rest periods between sets, rest days during the week, and deload weeks (rest weeks).

Rest Periods Between Sets

If you are looking to have optimal rest time I would suggest taking anywhere between 60-180 seconds between each set to allow for proper central nervous system and muscular recovery.

Here is the deal, if you are not recovering between sets you won’t be able to push yourself as hard as you can. You not pushing yourself as hard as you can means you won’t have the appropriate intensity required to change your body.

Rest times are important. I know hiit cardio is what is cool now and people think you need to be taking 15 second breaks. It is simply just inaccurate and not the most optimal way to change your body and lift weights.

Rest Days

This notion of “no days off” is just silly and trust me that is coming from someone who worked out 7x a week for 2+ hours a day.


I get it you want to workout more either because you love it or you want to see faster results. I was there too.

Unfortunately that is just not how this works. When you allow your body to get optimal rest you will allow your body to see optimal results.

If you are always so run down and beat up from training every single day you are A. Not going to be able to recover but also B. Again not be able to put forth your best effort during your workouts.

These two things combined lead to a lot of frustration and exhaustion with little to no results to show for it.

Trust me, been there done that.

I would strongly advise having anywhere between 1-4 rest days per week.

95% of my online coaching clients train 3-4x a week and see absolutely amazing results. Check them out for yourself if you want to here.

I personally train 4-5x per week leaving 2-3 rest days.

The next question is “well what do I do on rest days?!”.

Um, rest?

That is the point of a rest day isn’t it?

Allow your body to get proper recovery and I promise it will be a game changer for you.

Deload Weeks

Simply put a deload week is going to be a week of time where you back off the intensity and volume for a bit to allow yourself to recover physically and mentally.


The 16 year old Eric laughed in the face of deload weeks. Who needs them? Let’s just keep lifting and keep the progress coming.

The 24 year old Eric relishes them now because boy do I realize how important they are.


It can be exhausting going into the gym day after day week after week pushing yourself as hard as you can.

Think about it, you can’t just linearly progress forever. You don’t just get infinitely stronger each week. If you did we would all be lifting cars and buses.

At some point you have to take a step back from the intensity and volume (volume = sets and reps) to allow your body to recover.

A deload week is simply a week where you still workout and follow a plan you just lift a bit lighter than usual and maybe do a bit less sets and reps than usual.


For example let’s say you squat 100lbs for 4 set of 8 reps normally.

On a deload week you might squat 80 lbs for 3 sets of 6 reps.

You are slightly decreasing intensity, volume, and load. This will allow your central nervous system and muscular system to recover then then after the deload week you come back stronger and more refreshed ready to kill it again.

How often should you take deload weeks? It depends.

My online coaching clients get a new program every 4 weeks and the first week of their new program is always normally a deload week.

That being said I have found for me going 6-8 weeks without a deload is better for myself as that is about the time I can start to feel my body really fatigue.

No matter what I would say at the very max don’t go 12 weeks without taking a deload week, but normally in the 4-8 week range.

Beginner Weight Lifting Tips

#3 The Less Exercises The Better

beginner weight lifting tips

I would walk into the gym with my hoodie on and tank top underneath for a nice arm day.

I waited to get a pump going and then unveil the pythons. ( Mind you I was like 17 there was no pythons but I would be damned if you told me otherwise).

2 hours later and 69 exercises later I would be done, totally toast.

Not seeing much progress in my arm development I started to question why.

Number one it was probably due to what we just talked about above in the second beginner weight lifting tips and that is improper recovery.

Number two I realized, why am I doing all of these exercises?

I would easily crank out say 10 exercises for biceps and 10 exercises for triceps on my arm day (which having an entire day for just arms is nuts but that is a whole separate mistake).

Why? No clue really I thought I had to.

I would also go on instagram and see body builders doing certain exercises and thought “oh how I have to try that!”.

One of the biggest mistakes of my career by far. I talk all about how you need to stop doing random instagram workouts in a podcast HERE

It wasn’t until later I realized that less is more.

It is much less about doing 10 different exercises and not getting much out of any of them as it is much more about doing 3-6 exercises and absolutely smashing them.

My advice to you would be pick 3-6 movements say for your legs where you know you feel them great. You have really good mind muscle connection. They just overall feel good.

For example I absolutely hate back squatting. Never liked it and never will. It feels awkward and awful on my hips.

Yet I love front squatting. Feels much more natural, I can get proper range of motion and keep proper form (going back to the first beginner weight lifting tips!).

That is an exercise I will do because it feels great.


I would find those exercises for you and ride them out until the wheels fall off. Put all of your effort into those exercises. Make sure you get stronger at those exercises either by adding weight or adding reps.

I promise if you do that you will not need all of these different exercises because you will be seeing phenomenal results.

This actually leads me into my next tip which is, track your freaking workouts.

Beginner Weight Lifting Tips

#4 Track Your Progress

beginner weight lifting tips notebook

It is one thing to go into the gym and exercise. There is nothing inherently wrong with that.

Yet it is another thing to go into the gym and follow a training program to ensure you are seeing progress and results.

If you can read my chicken scratch above you will see I have my lower body quad dominant leg days written out in my training log.

The workout on 11/16/20 I did barbell front squats with 225lb for 1 st of 5 reps and 1 set of 4 reps.

The workout on 11/23/20 (the next week) I did the same exercise yet this time with 10 more lbs and 3 sets of 5 reps.

Now will your or my progress look like this every week? No absolutely not. The workout on 11/16 was my first week into this new program and I was feeling out the movement. The second workout I was able to be more confident and push myself a bit more.

Yet the overall theme here is I did more on the second workout than I did the previous one. That is what you need to be aiming for. Even if it is just one rep on one set of the day.


When it comes to changing your body you need to provide a stress great enough for your body to adapt to.


This can be done in the form of adding more weight, doing more reps, getting better form, to name a few things.

Yet the issue here is most people, myself included when I first started off, do not track their workouts.

You don’t track week to week how much weight you lifted on a certain exercise and how many reps you did, you just go in and workout.

Again, nothing wrong with that, but if you want to see the most maximal and optimal results possible, tracking your workouts is an absolute must.

Remember what gets tracked gets improved upon.

If you start tacking your weights you used, the sets you did, and the reps you did, guess what, I have a funny feeling all of those things are going to improve over time.


Guess what! If all of those things improve over time you will effectively grow stronger, more defined muscles and change your body.

If you want to know a bit more in depth on this topic I did an entire podcast HERE talking about the importance of why you need to track your workout progress.


Point being if you want to see the best results, start tracking your workouts, now.

Beginner Weight Lifting Tips

#5 No One Cares How Much You Bench

How much do you bench, brah?


Every 16 year old boys dream to have them get asked that and their answer is something absurd.

“500lbs!”

“You’re 16..”

“Yea… just kidding… 135”.


The real point of this last tip of my beginner weight lifting tips is no one cares what weights you lift.

When you are at Walmart no one is going to judge you for whether you squat a 30lb dumbbell or a 300 lb barbell.

It doesn’t matter wether you curl 15 lbs or 50 lbs.

All of that is irrelevant. What matters is you bettering yourself.

This weight lifting journey is one that is supposed to be uplifting and bring a positive light to your life.

Don’t go into this journey doing this for anyone else but yourself because I promise if you do, you will not only make the mistakes I mentioned above but probably a whole lot more.

This journey is for you to gain self confidence and strength.


This is for you to feel more bad ass and improve your health.

This is not for anyone else but you.

Therefore do what you can.

If you can’t barbell back squat yet (or ever because I told you I hate them!), use a dumbbell and do a goblet squat.

If you can’t do a push up on the ground, do a push up with your hands elevated to a bench or box.

Point being, go in and do what you can to make yourself better.


This journey is yours and it is for you, nobody else.

Go kill it.

5 Beginner Weight Lifting Tips

Well that’s a wrap.

Trust me those are just of the 5 short mistakes I have made during my weight lifting career. I could go on for days about all of them but I will spare you the time and spare myself the embarrassment.

I hope this article gave you some beginner weight lifting tips that you can take with you and implement for a healthy, sustainable, and productive weight lifting career.

Remember, this is a career. You want to still be lifting weights 5, 10, 50 years from now, right?

Follow these tips and I promise they will help.

If you have any questions or concerns feel free to leave a comment below I would love to hear from you.

Talk soon, -E.

ERF 125: Top Tips For Developing A More Defined Back

In this episode of the Eric Roberts Fitness Podcast I give you my top tips for developing a more defined back. 

These are tips not only I have gained through the science but also through coaching thousands of people.

I go more in depth than just sets and reps and exercises in this podcast, I get down to the nitty gritty that I think can make a huge difference in your back development. 

You may want to take a pen and paper and take some notes because there is a lot here. Any questions don’t hesitate to email me at coacheric@ericrobertsfitness.com .

If you enjoyed this kind of podcast, please let me know it would help me out a ton 🙂

As well as if you enjoyed the episode feel free to leave a 5 star rating and review on iTunes as it means a ton to me. 

Look to talk soon, 

-E

ERF 124: My 315lb RDL Comeback Story

In this episode of the Eric Roberts Fitness Podcast I talk about my 315 lb RDL Comeback story. I talk about how I did 315lbs on my RDL back in July, and now I did it in December, but with a huge difference. 

I talk about 

  • progress other than the scale
  • how to progress your workouts 
  • how important rest is for your workout 

& more. 

If you enjoyed Story time with Eric, feel free to let me know.

Hope to talk soon, 

-E

ERF 123: Why Meal Plans Suck

In this episode of the Eric Roberts Fitness Podcast I go over why meal plans suck.

I talk about 

  • why meal plans are not effective long term
  • what is missing from meal plans
  • why you need to dive deeper than just a meal plan

& more. 

If you enjoyed the episode feel free to leave me a 5 star rating and review on iTunes as it would mean a ton to me 🙂 

Any questions or conners, don’t hesitate to ask. Talk soon. 

-E

Work with me HERE

ERF 122: I Would Rather You Walk 5 Minutes A Day 7x / Week Than Walk 35 Minutes A Day 1x / Week

In this episode of the Eric Roberts Fitness podcast I talk about why I would rather you walk 5 minutes a day 7x a week than walk 35 minutes a day 1x a week.

This podcast is based around 

  • creating healthy eating habits
  • creating lifestyle change
  • psychology behind lifestyle changes

& much more. I really think you can get a ton of value from this podcast so please let me know how you liked it. 

Also if you enjoyed it feel free to leave a 5 star rating and review on iTunes as it means the world to me 🙂 

Thank you so much and talk soon.

-E

ERF 121: 5 Tips To Have An Effective Workout

In this episode of the Eric Roberts Fitness Podcast I give you 5 tips to have an effective workout.

I cover 

  • progressive overload (4:00)
  • Exercise selection (9:00)
  • Pre Workout Meal (16:30)
  • Tempo (22:00)
  • Music Choice (26:30)

Hope you enjoy the episode and if you do feel free to leave a 5 star rating and review on iTunes as it helps me out a ton 🙂

Talk soon,

-E

Do Carbs Make You Gain Weight?

do carbs make you gain weight?

There are few things in this world that cause such disruption and argument other than the simple question of do carbs make you gain weight.

Last decade was the “fat free decade”.

Your house was filled with fat free jelly, fat free chips, and even fat free bacon.

I mean, fat free bacon!? What insanity!

Yet we have seemingly transferred over into the “low carb decade” it seems.

Mainly because of the reason that when you have a bit more carbs than usual you wake up the next morning and the scale isn’t your friend.

Therefore you automatically deem carbs make you fat.

Or my personal favorite whenever someone reaches out to me say on a dm via instagram and tells man “man, I know about eating less calories and moving more, but whenever I eat carbs I just can’t seem to drop the weight! It doesn’t make sense!”.

Well yes, it doesn’t make sense because it is inaccurate, that would be why.

In this article I am going to answer the question of do carbs make you gain weight. Buckle up and get ready because I don’t want you mis interpreting anything I say here. I want you to leave knowing exactly what the truth is behind this question.

Read top to bottom, side to side.

Deal? Good. Let’s find out what these devilishly delicious carbs really do.

Do Carbs Make You Gain Weight?

Top 3 Myths Associated With Carbs

When it comes to carbs and weight gain there is often much misinformation and emotion backing each side of the argument.

My goal with this article is to give you an evidence based resource that will give you the scientific backed information on each of the topics we will discuss below.

First, let’s cover the mammoth of them all, do carbs make you gain weight?

#1 Do Carbs Make You Gain Weight?

do carbs make you gain weight? Spaghetti

If you want the simple answer to this question it is no, they do not.


Yet if you are here reading this article you probably want to know a bit more in depth, so let’s cover it.

Let’s first start by establishing the only way your body gains weights or loses weight.

For you to gain weight you need to be consuming more calories than your body is burning over an extended period of time. This is called being in a calorie surplus.

Vice versa in order to lose weight, you need to be consuming less calories than your body burns over an extended period of time. This is called being in a calorie deficit.

These are the laws of thermo dynamics. You, your sister, or your dog cannot defy them.

Let me give you a quick example.

There was a study done * that had obese individuals be put on a diet.

This diet was rather simple. It consisted of white rice, fruit, juice, and sugar.

Aka, all carbs.

Want to know the average amount of weight loss per individual?

141lbs. Yep, you read it right. The average weight loss was 141 lbs.

But how? All they ate was white rice and sugar?!

The reason they were able to lose weight was because the diet they were on controlled calories and put them into a calorie deficit.

Despite the fact their diet was 100% only carbohydrates they still lost body fat.

If that isn’t a “proof is in the pudding” slap in the face, idk what is. Pudding also sounds very good right now but I digress.

The Second Thing Is…

I want you to think about this for a second.

If carbs inherently make you gain body weight, let me ask you.

If you ate one piece of bread every for 30 days straight and that is all you ate the entire day, would you gain fat?

I am sure not. You would probably starve to death, right?


When I ask people that question they automatically go to “well duh no of course not, you’d need to eat more carbs!”.

My response is always well wait a second, if it was the carbs that made you gain weight and that’s it then it shouldn’t matter in what amount.

If it is a carb it would inherently make you fat, right? FYI: when people who say carbs make you fat then I question them on it, they don’t like hearing this too much.

They proceed to tell me no you would need to eat more carbs and if you did you would gain weight.

The response back to that would be “well, okay, so it is not necessarily the carbs that would make you gain weight, it is the fact that you would eat too many of them, correct?”.

They nod their head in agreement and think they got me now!

Only to find out they are proving my point. Eating carbs doesn’t inherently make you fat, eating too many carbs does, just as eating too much protein would or too much fat would.

It is not the singular macronutrient of the carbohydrate that makes you gain weight, rather it is what we talked about earlier.

The only way to gain weight is through the overconsumption of calories over an extended period of time.

Therefore when it comes to the question of do carbs make you gain weight, once again the answer would be no they do not.

Do Carbs Make You Gain Weight ? Devils Advocate

We just debunked the myth that carbs make you gain weight and found out the only way you will gain weight is if you eat too many calories for too long of a time.

To play both sides of the fence I want to offer this.

Carbs are absolutely amazing. They are the 8th wonder of the world in my eyes. I love them and love to eat them.

They are delish, convenient, and very palatable.

I mean who doesn’t love some white rice? I eat at least 8 cups per day.

Yet carbs are the main source of energy in our bodies (which is why you should not cut them out but, I digress).

This means that when we eat carbs they get burned and used as fuel rather quickly, leading us to not be satisfied for an extended period of time.


Therefore what can highly palatable, delicious, and non filling food sources lead to?

Easy over consumption of them.

It may be true that it is much easier to over eat on carbs and go into a calorie surplus than it would be say protein.

Protein is a much more satiating nutrient. It leaves you full and satisfied for hours on hours.

Carbs don’t which makes them easier to keep eating and eating all day long.

In which case in this instance, yes carbs may make you fat, but it isn’t inherently because of the carbs.


It is because you are too many of them leading to consuming too many total calories. It is going back to the our laws of thermodynamics, you would be eating too many calories.

So, what can you do to fix this?

Simply put this is why eating protein is so damn important.

One of the number one things I work on with my online coaching clients is getting adequate protein into their day.


I promise you if you get adequate protein in your day it will be a hell of a lot harder to over eat on carbohydrates.

If you want to learn more about protein, how much to eat, and why it is so important for fat loss, head HERE to watch my full YouTube video on that.


The types of carbs you eat can make a difference as well.

For myself and my coaching clients I always try to steer them towards majority complex, high fiber, nutrient dense carbs.

Things like quinoa, oatmeal, white or brown rice, sweet potatoes, any and all fruits, to name a few.

This is not to say you cannot or should not have other forms of carbs.

Yet this is to say that focusing on getting quality carb sources will leave you full, satisfied, with great energy levels throughout the day leading you much less likely to overeat in the long run.

Now that we have gone over in depth the question of do carbs make you fat, I want to have some more fun with carbs and cover two other myths people like to throw around with yet again, not much science backing them.

#2 Don’t Eat Carbs After 7pm

do carbs make you gain weight? tacos at night

Truthfully, I don’t even know where this myth started at.

All I know is it’s been around forever and is one of the most common misconceptions that get thrown around the fitness and nutrition space on a daily basis.

I want to put an end to it right here right now.

The last 5-10 minutes of your time were just spent on educating you about how carbs do not make you fat, too many calories does, so I won’t beat the dead horse anymore.

Rather just want to reiterate the fact that it doesn’t matter if you eat carbs at 7am or 7pm. 10pm or 3pm.

If you eat an apple at 6:59pm it is 100 calories. If you eat the same apple at 7:01pm it doesn’t magically turn into 1000 calories, it is still the same 100 calories.

As long as you are in a calorie deficit you will lose weight, no matter what time of day or how many times a day you eat carbs.

One less thing to worry about huh?

Yet I will say this…

If you eat carbs after 7pm and weigh yourself the next morning, the scale very well may go up.

There are two reasons why this may happen. Spoiler Alert: Neither one have to do with your gaining body fat.

The first reason the scale may have gone up is because you simply have more food in your stomach than you normally do.

Think about putting an empty glass on a scale, then filling the glass up with water and replacing it on the scale again.


It is going to weigh more with the water in it simply because the water adds more content to the glass.

The same thing is going on with your body. If you have a late meal your body will have more food content in your stomach than you may normally have.

This will read to the scale reading a bit higher, yet remember, this has nothing to do with fat gain.

The second reason is because if you eat carbs a bit later at night you may store some water weight the next morning.

For every 1g of carb you eat your body stores 3-4g of water in your body.

Therefore let’s say you had a big night of pizza and pasta. You could easily wake up the next morning 2-5 lbs heavier on the scale.

Again, not because you gained fat, rather simply because you gained water weight.


Remember, the scale is going to fluctuate for so many different reasons. If you want to learn more on why the scale fluctuates and how it is normal, read my article HERE .

Also remember there is a big difference between weight gain and fat gain.

Just because you gained weight, doesn’t mean you gained fat.

Vice versa, just because you lost weight, doesn’t mean you lost fat.

I talk more in depth about this in my YouTube video HERE .

For now, just now that in the short term yes the scale may fluctuate eating carbs after 7pm.

Yet when it comes to long term results, as long as you are in a calorie deficit, you will lose weight.

#3 Insulin Makes You Fat

Last but not least when the question of do carbs make you gain weight gets brought up, the topic of insulin always gets brought up.

To this I simply will point you to the beginning of the article where the individuals who ate nothing but rice and fruit lost 141lbs on average.

Do you think it would be possible to do that if insulin made you fat?

On top of that I once again ask you to use common sense.

If you ate one Twinkie everyday for 30 days straight and that is all you ate the entire day, would you gain fat?

I think your answer is the same as before.

Furthermore I would like to point out that eating protein also spikes your insulin levels as well.

Yet nobody is quick to shout that out or claim protein makes you gain weight.


The truth remains once again, if you are in a calorie deficit, you will lose body fat.

If you want to know how many calories you should be eating to lose body fat, I have a free calorie calculator here if you want to check it out.

Do Carbs Make You Gain Weight? Final Word

I hope what you received from this article was the following

  • Carbs do not make you fat, eating too many calories does
  • As long as you are in a calorie deficit, you will lose body fat
  • Carbs can temporarily store water weight leading the scale to be fluctuating in the short term, yet this has no impact on your long term progress
  • You should not be afraid of carbs

Re read that last bullet point.

I cannot tell you how many come to me, whether a tik tok or instagram dm, an email, or someone signing up for coaching with me, truly terrified of eating carbs.

When I say terrified, I mean genuinely scared and anxious.


My plea to you would be to try it. Try counting your calories for 30 days straight.

Actually weigh your food on a food scale to be accurate with your counting. Make sure you tack every bite and snack.

Aka make sure you are in a calorie deficit because I promise you with all of my heart if you do, you will see you can eat 100, 150, 200g of carbs and still lose body fat.

I have multiple of my clients doing it as I write this article. You can too.

You don’t have to be afraid of them but the only way to face fear is to attack it head on and show yourself it is true.

I promise you can do this. If you have any questions or concerns drop them below.

If you want to possibly see if we may be a good fit for coaching together I am going to link my application form HERE.

Be well and happy carb-ing.

-E

References

https://www.drmcdougall.com/2013/12/31/walter-kempner-md-founder-of-the-rice-diet/ rice and fruit diet , patients lost an avg of 141 lbs.

ERF 120: How To Lose The Last 5-10lbs

In this episode of the Eric Roberts Fitness Podcast I cover exactly how to lose the last 5-10lbs.

I cover

  • what you need to do in order to lose the weight
  • if and why it is going to be the hardest lbs to lose
  • what you need to focus on and think about 

& more.

If you enjoyed the podcast it would mean the world to me if you left a 5 star rating and review on iTunes as that helps me out a ton. 

Beyond that, thank you as always, and look to talk soon 🙂

-E

Links Below

How to create your own workout routine 

How to count calories at restaurants