Intermittent Fasting To Lose Weight Fast. Remember to stay hydrated during intermittent fasting, especially if you're active. Intermittent fasting is a great way to lose weight while maintaining/gaining muscle mass. It creates many of the same benefits as intense exercise on weight loss. Intermittent fasting will not slow down your metabolism, instead it will speed up your metabolism for the duration of the fast. HASfit’s Free 30 Days To Get Six Pack Abs Workout Routine will get you ripped abs fast! We provide the abdominal exercise videos, work out schedules, six pack diet. WANT EVEN MORE WAYS TO GET RIPPED? Get a FREE 30 DAY membership to Jillian’s online program at www.jillianmichaels.com/ripped30dvd To save ink in your printer. You’ll never get ripped without changing your diet. It’s as simple as that. So what changes should you make? This is where you’ll get a million different answers. In order for your metabolism to slow down, you will have to fast for 3 days straight (this is not recommended). To read about this study, click here. Intermittent fasting will not cause muscle loss. Instead, you will have more strength during a workout when you are in a fasted state. You will also experience more muscle grains as a result if your diet is structured properly. This is very counter- intuitive. When you go on an intermittent fast, workout, and then eat after, your body will integrate protein and carbs more efficiently. This allows your muscles to recover and grow faster. Check out the study here. How Long Should You Fast For? It depends on which method you are following. It is not recommended that you fast longer than a 2.
The Eat Stop Eat method involves fasting once to twice a week for 2. Fasting reduces your total weekly calorie intake. This takes off the pressure of counting calories during each meal. It is a very simple method to weight loss that is easy to maintain for the long term. You don’t have to worry about the yo- yo diet effect that most diets have. Most diets are hard to maintain, once you get off the diet, you lose the results. Intermittent fasting is also a powerful way to break through your weight loss plateau. Intermittent Fasting Is Natural. From an evolutionary stand point, our ancestors fasted when food was scarce or if they returned from a failed hunting trip. So it’s very possible that our bodies are actually designed to fast occasionally. There are many health benefits to intermittent fasting that suggests this, such as: Slows down aging. Reduces oxidative stress. Lowers insulin levels. Reduces the risk of various diseases such as diabetes and alzheimer’s. Cycled fasting to lose weight and to improve your health is not a new concept. There have been many human and animal studies on intermittent fasting over the last 1. Animal studies began as early as 1. There was a recent article (2. American Journal of Clinical Nutrition that explained a lot of these benefits, it was a summary review of 4. Intermittent Fasting To Lose Weight is similar To Intense Exercise? During intense exercise, your body goes into a state that burns fat for energy. The fat in your fat cells turn into free- fatty- acids which are then used as fuel for your body. This process depletes your fat cells and causes weight loss. During intermittent fasting, your body goes into the same state where you body starts burning fat for energy. Doing cardio on a fast will help you lose weight even weight faster. The video below talks more about this: Why Fast Once To Twice a Week? Fasting to lose weight once to twice a week keeps things flexible. You can look good and still enjoy eating out with your friends. Intermittent Fasting, Meal Frequency and Metabolism. There is a fitness myth about meal frequency. Eating more frequently has no effect on your metabolism. There was a study conducted in 1. Up to this day, it is still the most extensive study on the topic of meal frequency. To summarize their findings, meal frequency had no effect on your metabolism; whether you binge eat everything in a single meal or spread it out into 1. You can check out the study here. Intermittent Fasting Preserves Muscle. Intermittent fasting is superior to regular calorie restriction during a . They found that regular calorie restriction leads to more muscle loss while intermittent fasting preserves more muscle. The same rules apply when you’re using Eat Stop Eat on a cut, aim for a weekly calorie restriction instead of a daily calorie restriction. More Benefits to Intermittent Fasting. Saves money. Burns fat easily. Increases your body’s growth hormone production (burns fat and keeps you young)Improves skin qualities (reduce acne)You can continue to enjoy your favorite foods. Benefit from fat burning and muscle building workouts. Lowers insulin levels and increases insulin sensitivity (makes it more difficult to gain weight)You will have energy and continue to be productive. Fasting releases norepinephrine and epinephrine, which makes you more alert. Lose The Fat And Keep It Off. The biggest benefit is that intermittent fasting helps you keep the weight off once you lose it. As I mentioned previously, intermittent fasting cultivates insulin sensitivity. It changes your body chemistry so that your body stores less fat. Here is how this works: Insulin helps your body process carbs and fats, but it also stores excess calories as fat. Over time, your body develops more and more insulin resistance. When this happens, your body needs to release more insulin to process the same amount of sugars/carbs. As a result, the higher level of insulin will cause your body to store more fat. Cultivating insulin sensitivity causes your body to release less insulin to process carbs and fats. Less insulin means that less fat will be stored. With higher insulin sensitivity, it will be more difficult for your to gain weight in the future. The Best Resource On Intermittent Fasting To Lose Weight. The best resource on intermittent fasting is a book called Eat Stop Eat. It explains in detail how to use intermittent fasting to successfully lose weight and also how to incorporate it into your lifestyle, this includes: What to eat and how much to eat after intermittent fasting for optimal results. What to do while fasting. When/How to exercise while fasting (Weight Lifting and/or Cardio)How to keep it off. How to Get Ripped: Go From Average to Lean in 1. Weeks. Several years ago I sort of accidentally on purpose stumbled on the way to make myself go from average athletic (2. I say accidentally because my only intention was to exercise and eat right and maybe “tone up” a little bit. But each month, my mirror was showing me amazing results, as were the body calipers. The below plan is what worked for me. If you have ever wanted to try getting “ripped” and are already in pretty good shape, give it a shot and see how it works for you! My Get Ripped Diet. When I started, I was already a fairly healthy eater. I had eliminated grains from my diet because of a gluten sensitivity and decided to try to remove most dairy, too, because of a childhood milk allergy. So I was left with fruit, vegetables, lean meats, legumes, tubers, and healthy fats like nuts and avocado. I decided that since I was building muscle, I should focus on lots of protein and veggies, so I made that the central focus of each meal. Here was my daily plan: Meal 1 – 2 eggs + lean meat + starchy carb + fruit. Meal 2 – protein shake with protein + fruit + leafy green vegetable + healthy fat. Meal 3 – lean meat + veggie or legume + veggie. Meal 4 – lean meat + veggie or legume + veggie. Meal 5 – protein + healthy fat. So here is what a typical day looked like: Meal 1 (7am) – 2 egg omelet with seasoned ground turkey, bell peppers, 1/2 sweet potato, and apple slices. Meal 2 (1. 2pm, post- workout) — protein shake with whey (I have since eliminated whey powder, read why here), 1/2 cup frozen fruit, 2. T of flaxseed, 1 cup of baby spinach – here’s how to make a perfect healthy smoothie. Meal 3 (2pm) – grilled chicken breast with alfalfa sprouts, bell pepper slices, avocado, tomato, and onion wrapped in 2 collard green leaves. Meal 4 (6pm) – salad w/ field greens, smoked salmon, red and green onion, red and green bell peppers, walnuts, cucumber, celery, balsamic vinegar/olive oil for dressing. Meal 5 (9pm) – steamed edamame or mixed nuts. Looking for your own healthy meal plan? Here’s a 4 week one I created for you. Here were some guidelines I set up for myself: alcohol was limited to social engagements only, and then red wine or clear liquor/soda was top choiceall fruit and carbohydrates consumed before 3pm (read more here about nutrient timing)2. L of water every day (read more here about how much water you should be drinking)organic and grass- fed foods whenever possible“fun” or “cheat” meals once a week, or during social engagements, or when I felt like I needed one, not to exceed 1. I followed these serving sizes. For the most part if I followed this plan I didn’t have to count calories, just journaling for accountability. My Workout to Get Ripped. Before this plan, I alternated traditional strength training and cardio at the gym 5 days a week. I found HIIT bodyweight workouts on You. Tube one day when I couldn’t make it to the gym with a sick child, and after that day I never went back and have been working out at home ever since. Read more here about HIIT training and why you should try it. When you first start HIIT, 1 or 2 times per week is enough. It can be hard on your central nervous system and leave you with too much of a negative energy balance, which will stall your efforts and make you feel like crap. Sub another type of workout in the meantime until you can do it more often. Here is what my workout schedule looked like each week once I worked up to HIIT 3x a week: Monday – 4. Tuesday – active rest day (walking, yoga, etc.)Wednesday – HIIT workout – 1. Thursday – cardio (run or jump rope) 3. Friday – HIIT workout – 1. Saturday – active rest day (walking, yoga, etc)Sunday – HIIT track and field workout, 3. Every day I also walked to pick up my children from school, about 1. I found my HIIT workouts through Zuzana Light, Nike Training Club and just using Google or You. Tube to search. I’m Not Always “Ripped”This is not a year- round plan for me. It’s a tool I use every so often to reach a goal, but it’s not my lifestyle. I used it to get in shape for my wedding. And I use it before summer, or to get ready for a photoshoot. The rest of the year I’m much more flexible with what I eat and how often I eat, although the number one priority is always health. I am still in good shape, but with a little higher body fat percentage. I buckle down and follow these guidelines for 1. I’m back to just eating whole foods and balance.
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