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ON FASTING:
For background, Ive been intermittent fasting since 2009, and Ive been a personal trainer since 2011
My experience is both personal & professional, that aside
Fasting-At the most basic level, fasting is abstaining from eating, for a prolonged period of time
For background, Ive been intermittent fasting since 2009, and Ive been a personal trainer since 2011
My experience is both personal & professional, that aside
Fasting-At the most basic level, fasting is abstaining from eating, for a prolonged period of time
Why is fasting Useful? A number of reasons
-Physically, you learn that your body can go without food for longer than you think
if youve been beguiled by the belief that you must eat every few hours for energy
you dont.
-Physically, you learn that your body can go without food for longer than you think
if youve been beguiled by the belief that you must eat every few hours for energy
you dont.
The human body is perfectly capable and able to go 12 or 16 or 20 or 24 or even 48+ hours without food an operate fine for daily life
-Metabolically, fasting is calorie restriction. You are not eating
This energetic deficit can be used for fat loss and weight control
-Metabolically, fasting is calorie restriction. You are not eating
This energetic deficit can be used for fat loss and weight control
The physiological effects of calorie restriction from fasting are immense
-improved insulin sensitivity
-decreased blood sugar
-Decreased triglycerides
-Increased Neurotrophic Growth Factor
-decreased bodyfat
-the psychological transformation in controlling what you eat
-improved insulin sensitivity
-decreased blood sugar
-Decreased triglycerides
-Increased Neurotrophic Growth Factor
-decreased bodyfat
-the psychological transformation in controlling what you eat
this leads to a question(s)
HOW do I fast?
Whats the BEST way to fast?
This is where it depends...there is no one size fits all answer.
You'll need to answer this for yourself with Context, keep reading
HOW do I fast?
Whats the BEST way to fast?
This is where it depends...there is no one size fits all answer.
You'll need to answer this for yourself with Context, keep reading
The most popular form of fasting is called Intermittent Fasting, IF for short
This is a LIFESTYLE
Typically, its done using a 16/model
You fast for 16 hours out of the day
You eat within an 8 hour window...
This is a LIFESTYLE
Typically, its done using a 16/model
You fast for 16 hours out of the day
You eat within an 8 hour window...
The way most people set this up, they skip breakfast entirely
They have a lunch as their first meal at 12pm. They stop eating at 8pm
For exercise enthusiasts, they typically train in the morning, and they break the fast with their first meal around noon
They have a lunch as their first meal at 12pm. They stop eating at 8pm
For exercise enthusiasts, they typically train in the morning, and they break the fast with their first meal around noon
This 8 hour eating window, you can usually accommodate two large meals at most
Let me clear, intermittent fasting is NOT magical.
The reason it works is simple: its really really hard to overeat in only 8 hours a day, you're simply too full even if you try
Let me clear, intermittent fasting is NOT magical.
The reason it works is simple: its really really hard to overeat in only 8 hours a day, you're simply too full even if you try
Keep in mind as well, you also need to improve the quality of your diet
Fasting is not an excuse to eat poorly.
People that use IF successfully eat like every other healthy person eats
Sufficient protein intake
whole foods
adequate healthy fat and carbohydrates
Fasting is not an excuse to eat poorly.
People that use IF successfully eat like every other healthy person eats
Sufficient protein intake
whole foods
adequate healthy fat and carbohydrates
Another model of fasting is 20/4 fasting
This is sometimes called the Warrior Diet. It was popularized by an Ori Hofmekler (he wrote a book on it)
This is more strict.
You only eat 4 hours of the day.
This is fantastic for fat loss, because its impossible to overeat...
This is sometimes called the Warrior Diet. It was popularized by an Ori Hofmekler (he wrote a book on it)
This is more strict.
You only eat 4 hours of the day.
This is fantastic for fat loss, because its impossible to overeat...
For larger people though (by larger, I mean men over 6ft tall who weigh above 180+lbs in a healthy state)
It can be too restrictive, you'd be underweight doing this.
There is also the reality that it does not work for athletic performance, you're always underfed
It can be too restrictive, you'd be underweight doing this.
There is also the reality that it does not work for athletic performance, you're always underfed
Ive only ever recommended this for people who are very overweight and need to lose serious bodyfat because their metabolic health is extremely poor
It can be done for short periods of time for fat loss, but unless you are a smaller bodied person, I dont believe its sustainable
It can be done for short periods of time for fat loss, but unless you are a smaller bodied person, I dont believe its sustainable
Aside from Intermittent Fasting, there are also longer duration, once or twice weekly models
Brad Pilon popularized this many years ago, calling Eat, Stop, Eat
This is more simple even
Once a week, for 24 hours...you dont eat anything.
Thats it.
Brad Pilon popularized this many years ago, calling Eat, Stop, Eat
This is more simple even
Once a week, for 24 hours...you dont eat anything.
Thats it.
If you want fat loss to happen faster, then fast for 24 hours twice a week, with 3-4 days in between
I know some people who do this by fasting for the entire weekend (48 hours total)
I know some people who do this by fasting for the entire weekend (48 hours total)
The best framework for rapid fat loss using longer duration fasting is the "Metabolic Blowtorch" model by @JayCampbell333
-Not an affiliate link-
In this setup, you combine longer fasts of 20+ hours with low intensity aerobic exercise https://www.amazon.com/Burn-Fat-Metabolic-Blowtorch-Diet-ebook/dp/B075YB3GQT/ref=sr_1_3?crid=22K2U08XZUE5Z&dchild=1&keywords=metabolic+blowtorch+diet+book&qid=1610333204&sprefix=Metabolic+Blowtor%2Caps%2C201&sr=8-3
-Not an affiliate link-
In this setup, you combine longer fasts of 20+ hours with low intensity aerobic exercise https://www.amazon.com/Burn-Fat-Metabolic-Blowtorch-Diet-ebook/dp/B075YB3GQT/ref=sr_1_3?crid=22K2U08XZUE5Z&dchild=1&keywords=metabolic+blowtorch+diet+book&qid=1610333204&sprefix=Metabolic+Blowtor%2Caps%2C201&sr=8-3
COMMON QUESTIONS:
I'll try to address as many as I can
-Can I drink water?
Yes. Fasting does not mean dont drink water.
You can drink any beverage that is zero calorie.
If it has calories, then dont drink it
I'll try to address as many as I can
-Can I drink water?
Yes. Fasting does not mean dont drink water.
You can drink any beverage that is zero calorie.
If it has calories, then dont drink it
-Can I workout and then fast?
NO. DO NOT DO THIS. I dont why anyone thinks this is a good idea
Exercising and then not eating for a long period of time, you are going to be tired, lethargic, and not recover at all
Workout at the END of the fast, then break it and eat
NO. DO NOT DO THIS. I dont why anyone thinks this is a good idea
Exercising and then not eating for a long period of time, you are going to be tired, lethargic, and not recover at all
Workout at the END of the fast, then break it and eat
-Can I eat xyz food and still be fasting?
Lets reiterate the definition of fasting
-NOT EATING
There is no food you can eat thats a magical fasting food.
Fasting means not eating. That means no calories from anything. Repeat this as many times as necessary
Lets reiterate the definition of fasting
-NOT EATING
There is no food you can eat thats a magical fasting food.
Fasting means not eating. That means no calories from anything. Repeat this as many times as necessary
If you want to learn more, this guide is available as a free download ' https://gum.co/Tanm
