Intermittent Fasting Guide . In fact, my Aggressive Fat Loss Program implements this strategy. Unfortunately, most other approaches overcomplicate your eating patterns making fasting a burden on your life. For example, having to stick to a precise fasting and feasting window can be very difficult. Some other styles of fasting utilize longer fasts lasting 2. I have been utilizing what is laid out in this intermittent fasting guide for four years now! It has been hands down the most effective nutrition hack I have ever come across. In this article, I will be explaining how intermittent fasting is the ultimate fat loss, muscle building diet and how you can make it as enjoyable as possible. I don’t know about you, but fasting for 2. I believe in making intermittent fasting as effective and enjoyable as possible. This intermittent fasting guide is the solution! Intermittent Fasting 101: How to Drop Fat and Build Muscle Fast. Intermittent fasting is a powerful tool for preventing and reversing disease. Learn how this dietary approach could help you optimize your health. It is nice to see the intermittent fasting approach that I have recommended for some time now is starting to catch on. This is no surprise to me as it. This intermittent fasting guide is the best way you can learn how to do intermittent fasting daily to build muscle, drop fat, and experience optimal health. Push your first meal later into the day. This is when you maximize the benefits of fasting while making it work with your body and your natural instincts. Let me explain. Intermittent Fasting Benefits. A huge component of learning how to do intermittent fasting is getting used to skipping breakfast and extending your overnight fast into the day. By doing this, some pretty remarkable things happen. You get: Intermittent Fasting weight loss plan, sample diet schedules, Success stories with before & after results of using intermittent fasting. Growth hormone levels rise, this helps preserve muscle mass and shifts fuel metabolism to fat burning. Furthermore, insulin sensitivity in the muscles increases, this sets the perfect storm for lean muscle gains. By having improved insulin sensitivity, you can better direct carbs into your muscle stores and away from fat storage. Testosterone is also boosted during short- term fasting. Now if you were to eat first thing in the morning, you would miss out on these incredible benefits. As well, cortisol peaks in the morning. Eating with elevated levels of cortisol can trigger post meal hunger. This is why many people find it much easier to control their cravings when they utilize intermittent fasting. Now on the other hand, fasting for long periods of time is far from ideal. ![]() Fasting for 2. 0+ hours will deplete liver glycogen shifting you into a catabolic state. This is when training performance may suffer and muscle building will be impaired. We want to optimize catabolic and anabolic activity to support a lean and highly muscular physique and get the best intermittent fasting results possible. This means that we want to withstand enough time in the fasted state to experience heightened growth hormone levels, improved insulin sensitivity and increased fat mobilization without becoming too catabolic. Therefore I recommend keeping the fasting length in the ball park of 1. Some people will prefer longer fasts and other people will prefer shorter fasts. I have experienced great results with both protocols. Does Fasting Agree With Your Natural Instincts? We’ve all been told that breakfast is the most important meal of the day and that we should eat light at night if we want to be lean and healthy. It still pains me to see how widespread this mythical nonsense is. The truth of the matter is that humans have evolved to eat sparingly during the day and feast at night. In fact, breakfast is a relatively recent phenomenon. The idea that breakfast is the most important meal of the day has largely been pushed by cereal companies to increase the sales of their food products. If you look at the ancient Greeks, arguably the finest people to ever live, physically and mentally, they ate but two meals per day (lunch and dinner). They were obsessed with digestion and to eat more often was considered a form of gluttony. By skipping breakfast and eating big and satisfying meals, dieting becomes far more enjoyable than ever before. This is because you are eating in accordance with your genetic code, not against it. Most people tend to function best fasting during the day and eating more food later in the day. This is because fasting triggers the sympathetic nervous system, this keeps you alert, focused and energetic. When you eat big meals, especially ones with carbs, you shift your body into the parasympathetic mode. This makes you feel relaxed and sleepy. By utilizing intermittent fasting your work productivity during the day goes through the roof and you have deep, restful sleeps at night. But won’t eating big at night cause me to store fat? You’re kidding right?! The only way to experience true net fat gain is to be in a calorie surplus. This is when you take in more calories than your body requires. As a result, your body stores the excess calories in your fat and muscle stores. So as long as you’re eating less calories than your body requires then you’ll be experiencing net fat loss each day, even if you eat a giant meal before going to bed. What Is The Importance of Calories & Macros? It’s important to note that this intermittent fasting guide emphasizes proper nutrition. If you’re eating a poor diet and not paying attention to what you eat then fasting will do very little for you. So it’s important that you emphasize healthy meals while being accountable over your total calorie intake. That said, I have found that intermittent fasting makes eating healthy easier than ever before. This is because you start to crave natural wholesome foods like animal protein and veggies. On top of that, you’re only eating 2- 3 meals per day so dieting is a breeze, you barely even have to think about it. Lastly, with each meal you will have plenty of calories to work with, this gives you a ton of options for incredible and downright satisfying meals. In addition, it affords you the luxury to be able to eat out at restaurants without blowing your diet. What’s more, fasting makes it damn easy to incorporate treats into your meal plan without going over your calorie numbers. So understand that as far as fat loss and muscle mass is concerned, the calories and macros matter. I recommend thinking of fasting as a way to make everything more enjoyable while also realizing some of the incredible physiological benefits that fasting provides. How To Do Intermittent Fasting. So how do you quickly adapt to skipping breakfast and get used to intermittent fasting? How do you best set up your diet with intermittent fasting and how to structure your meals? The reality is that with fasting, you shouldn’t be counting down the hours before you get to eat. Instead, you should feel a heightened sense of focus, alertness and energy. On top of that, you should feel a certain level of liberation from not having to eat constantly throughout the day. Let’s dive into the 6 rules of effortless fasting. Rule #1 – Forget about the Eating Window A lot of people have difficulty fasting because they are early risers. They wake up around 5 or 6am and try to fast until the early afternoon because they think they need to adhere to some arbitrary 8 hour feeding window from 1pm to 9pm. The reality is that the game changes depending on what time you rise in the morning. If you wake up earlier, you should be having your first meal earlier. Conversely, if you sleep in like I do, you should eat later in the day. The power of fasting comes down to spending a good chunk of the day in the fasted state. This isn’t about some arbitrary feasting window, but rather a tailored approach of eating 4- 7 hours after you typically wake up. For example, if you are out of bed by 5am, I recommend having your first meal around 1. Alternatively, if you wake up at 1. I suggest having your first meal around 3- 5pm. The sweet spot for me seems to be about 6 hours and some days I’ll push it further. But I recommend listening to your body’s feedback to determine when you should eat your first meal. Some people may prefer to fast well into the day, others will prefer to eat just 4 hours after rising. Whichever protocol you find more enjoyable is the strategy I encourage and keep in mind it may change overtime. Best of all, because you’re not trying to adapt your life to some feasting window, you don’t have to worry about eating your meals at the same exact time each day. If you have to have your last meal earlier or later than usual, it won’t make a lick of a difference. Keep it simple and keep it flexible, fasting should enhance and liberate your life, not control it. Rule #2 – Use Caffeine Strategically If you’re not currently taking caffeine/coffee during your fasts then you are missing out big time! Caffeine is much more powerful when ingested in the fasted state. Moreover, caffeine serves to enhance many of the effects of fasting. Caffeine stimulates the metabolism, blunts appetite, increases energy levels, elevates fat mobilization and also heightens mental alertness. Not to mention, coffee is associated with plenty of positive health benefits. That being said, I recommend strictly limiting your caffeine intake to the fasting portion of the day. If you drink plenty of coffee throughout the day, you will become more and more desensitized to the effects of caffeine. This will diminish the hunger blunting and energy boosting effects of caffeine. Reducing caffeine to the fasted state and only the fasted state, makes fasting downright effortless. My advice is to drink 2 cups of black coffee during the fast and at no other point in the day (my absolute favorite is Fasting Fuel). If you want a hot beverage later in the day then go with some herbal tea. If you hate black coffee then I recommend sucking it up. Within a few weeks you will grow a fondness for black coffee that will trump just about anything else. Rule #3 – Workout Intelligently Intermittent fasting workouts should be based off low volume strength training to build strength and muscle, like in my. Aggressive Fat Loss Program. If you want to burn some calories, low intensity walking is your best bet, which has a neutral effect on appetite. If you want to do some conditioning work, limit it to short sprint/interval sessions lasting up to 2. There’s no need for any additional training on top of this, unless of course you’re a competitive athlete and need to do skill work for your sport. Intermittent Fasting for Weight Loss. What Is Intermittent Fasting? In short, Intermittent Fasting is going an extended period of time without eating.
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July 2017
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