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What’s the big deal about intermittent fasting?

Intermittent fasting is one of the hottest trends in the weight loss world currently. It seems that every week, a brand new weight loss book comes out hyping the benefits of intermittent fasting. A lot of people are getting on the fasting bandwagon.

Before you get too excited, you might want to get clued in regarding what intermittent fasting is.
You need to get all the proper information so you can make a truly informed decision.

Just like with any kind of lifestyle modification or diet, you need to make sure that this diet or weight loss approach makes sense in line with your particular situation. Different people have different bodies. We have different metabolic rates and needs. We also have different levels of will power. What may work for someone else might not work for you. The same applies to intermittent fasting.

There are people claiming that this method helps them wave goodbye permanently to those extra pounds that they’ve been lugging around since forever. Just because they had great results doesn’t automatically mean you’ll have the same outcome. To get to the bottom of all this, let’s discuss what the big deal is about intermittent fasting.

Fasting produces quick weight loss results

When sizing up different weight loss methods, you have to remember that losing weight is actually quite simple. You really only have three options. Either you need to cut down on the food you eat or increase the amount of calories you burn every single day. Ideally, you should do both. These are the only ways weight loss will ever happen. While you can try the third option, most people have a tough time pulling it off.

Keep this in mind all the diet books, supplements, and weight loss program that you have or will ever come across target some part of the basic weight loss equation above. Either they help you increase the amount of calories you burn everyday, or they help you decrease the amount of calories you eat. A lot of weight loss options also help you try to do both.

Fasting is all about reducing your calorie intake. That’s all what you are doing with fasting. If you truly want to turbo-charge the weight loss results you get through fasting, you need to pair it with moderate exercise. This is the best way. You are essentially burning the candle from both ends. Sadly, as mentioned above, most people have a tough time doing this. It just takes too much effort.

The best news? You’re already fasting

Believe it or not, you are already fasting. You might not believe it, you might have a tough time accepting this, but this is the absolute truth. You see, when you’re sleeping, you are not eating. That’s all fasting is. Fasting is the act of not eating.

If you sleep normally then you have eight hours of zero calorie intake. This is what intermittent fasting builds on. Its all about increasing the daily window of time when you’re not taking in calories. Other variations of this weight loss method is to reschedule your meals so you can burn more calories in a very efficient way.

Fasting also helps your body increase its repair time. When you’re not eating, your body is spending less calories on digestion. Your body will have more energy to repair its tissues. This can help improve your overall metabolic flow. Again, their is no big mystery in this method of weight loss. You’re simply extending the amount of time in any given day when you’re not eating.

Different “Flavors” of Intermittent Fasting

Just like with any other trendy or popular weight loss method, there are many different versions of fasting you can try. There are different variations that appeal to people with different levels of metabolism. You may have a very busy schedule and might prefer a type of intermittent fasting over another. There really is no right or wrong answer.

You just need to pick the particular version of this type of fasting that best suit your personal circumstances. Here are the three most common types:

Eat-stop-eat

The eat-stop-eat method is when you eat for several days and then you stop for one or two full days. You then start eating again. This is great for people who have a tremendous amount of self-control and discipline. This is also great if you want to build muscle quickly. If you want to lose a lot of weight in a short period of time and build up your muscle, you may want to consider the eat-stop-eat program.

Narrow window fasting

There are many different versions of this particular version of Intermittent Fasting. They all work the same way. As mentioned above, you are already fasting. Typically, you are fasting for eight hours every single day. with this method, you are simply increasing the zero calorie window. The only time frame where this system allow you to eat is between 6-8 hours every day. This requires discipline and a fixed schedule. If you have a shifting schedule or your work schedule changes from week to week, this might not be the best option for you.

One big meal

Another way of Intermittent Fasting is to simply shift all your eating to one time of the day. According to research studies, the body burns up more calories in the early part of the day compared to the latter part. You might want to skip lunch and dinner and focus on a big breakfast. The best part of this version is that you don’t feel like you’re skimping on meals. Why? You can pack as much food at breakfast as possible. Knock yourself out. As long as you restrict your meals to once a day, you’ll lose weight.

Other benefits of fasting

In addition to weight loss, fasting brings a lot of benefits to the table. First, you will develop better insulin sensitivity. If you are pre-diabetic, fasting is beneficial to you. It can reconfigure your hunger signals. If you are addicted to sugar or a high carbohydrate diet, you might be hungry all throughout the day. If you shift to fasting weight loss, this system might cut down hunger signals. When you stop eating for a fairly long amount of time, it gives your digestive system time to heal. This increases you metabolic efficiency.

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When it comes to losing bodyfat, most people are confused.  With so much conflicting information out there it is really hard to know who to listen to.

You must understand the following formulas:

  1. 1lb. of fat is 3600 calories
  2. 15xBodyweight is a rough estimate of calorie expenditure for the average person working out 3x/week

So If you are 100lbs. then 1500 calories is needed for maintenance of that bodyweight.  If you eat more you will gain weight if you eat less you will lose weight.  Most professionals when trying to lose or gain weight will add or subtract 10-20% of calories from maintenance.

You must also know macronutrients and their calorie content:

  • protein-4cals/gram
  • carbs-4cals/gram
  • fat-9cals/gram

Most diets will call for 1g of protein/day/lb of lean body mass.

Once this is figured out then you can adjust fats and carbohydrates accordingly.

Protein is an essential nutrient.  It is needed for repair of tissues in the body.  When you go to the gym you break down muscle tissue.  You need protein so that your body can repair them and make them bigger and stronger.  If you do not eat enough protein your body will begin to break down muscle tissue for it’s protein source.  This is something that you do not want as it will in turn slow down your metabolism.  The 1g/lb/day is a good guideline to provide enough protein so that your body does not break down muscle tissue.

Carbs are non essential nutrients.  This means your body can survive without them.  They are used for energy.  However in their absence the body can use fats and protein for energy.  Since only about 400 g can be stored in the body-about 350g in muscle tissue and 50-100g in the liver, carbs are a limited resource for energy.  They are used for high intensity exercise.  On a low calorie low carb diet, your body will turn to fat to use for most of its energy needs.  This is what you want when trying to lose weight.

Fats are essential nutrients as well.  This means your body needs them to survive.  They are used for energy, padding organs, hormone production and the health of cells.  They are so important that the are vital for health.

I have learned from this site: www.podaimaperformance that the best weight loss diet will cut carbs to about 40-50g/day from fibrous vegetables.  Keep protein at 1g/lb/day then add in some healthy fats like fish oil, olive oil, coconut oil, and nuts.  This will help keep insulin levels low and also keep overall calorie levels low as well.

The owner of that site Blaine Podaima gets excellent results from this format.  You can see it on his testimonial page.

 

Check out this video for a good explainer on macronutrients:

 

Even though, most of us wish to keep ourselves informed about fitness, we should still need to get out of certain myths associated with it. Let us find out some information here:

Nowadays, people are lot more concerned about their fitness. Even though, earlier it was stated that women are more concerned about their physique, nowadays, men are also giving importance to their physique. But, the problem with these concerns is that they make people get caught in certain fitness myths and it is important to debunk these myths for the sake of health. Here are some of the myths explained along with details about how to take care of them:

Making The Gym Your Second Home

Most people are of the opinion that when they will have to be fit, they will have to spend most of their time in the gym considering gym as their second home. But, this is stated to be a myth as too much of anything is generally bad for human health. You should train your body in a smart manner as against doing it in a hard manner. Even though, working hard will be good, but when you work out too hard, it might lead to break up of tissues, thereby leading to excess weight loss. If you work out for more than an hour continuously, it is time to reconsider your schedule.

Latest equipment can also bring the best results:

This is yet another myth as latest equipment cannot always assure the best results. Even though, they might produce results, it is better to choose a pair of dumbbells as well as your workout tool. Dumbbells as you know are not just easy on pocket and transit, they are easy to storage as well, besides bringing you the fitness benefits. Besides focusing on the core muscles, this simple equipment will help you in doing different exercises.
Cardio workouts will stop muscle gain:
Experts state that people have actually misunderstood the concept of cardio exercises. Cardio will of course help in burning calories, but the same can be gained back when you eat. To prevent muscle breakdown, you will have to take more calories as compared to what you burn through your cardio workout sessions.  Watch Video on how to buy gym equipment.

 

 

Exercise until the failure of your muscles:

This is also a misconception and people looking for weight loss believe that they will have to work out until their muscles ask them to stop. This means that they are of the opinion that overtraining alone can bring them weight loss benefits. But, the fact is that you should have a moderate exercise plan, such that you will do what your body actually needs rather than overdoing or underdoing. Do not try to push your body to exercise more.
Obesity is inherited:

Many of us believe that if our parents are obese or overweight, we should also be of the same body type. Even though, genetics will contribute towards deciding your weight, it can be controlled. It is true that when your parents are obese, you are at the higher risk of obesity, but you can avoid it with regular exercise regimen and right diet.

Beginners normally find a hard time embarking on an exercise regime because most of the time they are not entirely committed to their workout routines. At times, it is intimidating because as a beginner, you feel like you know so little compared to anyone else in the gym. This sometimes makes one to doubt themselves and second guess why they are really hitting the gym. As a beginner, you need to start off on the right track in order to realize your fitness goals. This tips can help any beginner make the most of their workout sessions.

Make it your habit

Getting off your couch and straight into the gym is always a challenge not only to beginners but also to anyone who works out. Beginners are most affected because in as much as they are willing to get up and hit the gym on the first day, they normally find it hard to make it a permanent habit. There is no guarantee that you’ll gain something from your workouts if you fail to make it a habit. It is all about changing your mentality and telling yourself that you can do it.

Create a diverse exercise regime

Over time, you may want to diversify your workout regime and something different. In as much as it makes sense to spend about 20 minutes on a treadmill every day to lose weight, as you get used to the gym, you may want to diversify your routines so that you gain something throughout your body. There is no need to strengthen one part of your body at the expense of the others. Therefore, try as much as possible to make your workout routines as complete as possible.

Your diet should be stable

As a beginner, you might not be aware of the right combination of diet that you are required to maintain. If you are going to the gym, you may want to ask your trainer about the same or a buddy who has been there for a while. A good diet is essential to an effective workout session. If you want to burn calories and build muscles you need to commit to eating a healthy diet.

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Keep fit even when at home

Working out is a commitment that requires a lot of sacrifices if you are looking to achieve your fitness goals. You might be committed to frequenting the gym but you’ll not always find the time. When you do not have the opportunity to go to the gym, you may want to consider exercising on your own at home. You can even do some light exercises and you’ll be good to go.

Ensure you maintain a perfect posture

While training, you need to make sure that you align your spine well because the last thing you want is for you to damage your spine when working out. With every exercise you do, you need to make sure that you maintain a perfect posture because there are risk factors associated with failure to adhere to this.