Today I woke up feeling excited about this tough leg workout I have ahead of myself. Im sure you feel the excitement I have about becoming temporarily paralyzed from the waist down after my workout.
Beside the workout I have later today, i've been testing out this new lifestyle of Intermittent Fasting over the past 5-6 weeks.
Before I dive into the juicy details, i'm going to share with you my experience up to now. I'll keep it to a minimum. I don't want to bore you, talking about me ;)
So there has been a lot of talk lately about Intermittent Fasting.
By me being a personal trainer and having fit family (clients) that want to get toned, lose weight and have an overall quality of life, I decided to put it to the test.
I decided to have a fasting window of 16 hours and an eating window of 8.
I didn't know what to expect. I was hoping I wouldn't pass out from not eating. After coming from a lifestyle of eating 5-6 meals over the course of a day.
I but I found that as long as I continued to stay hydrated I didn't really get hungry. I had hunger pangs here and there but I noticed that I was able to gauge wether I was actually hungry or if I was just having hunger pangs from my previous eating routine.
I started fasting at 10pm and ended my fast at 2pm the next day. Then I ate my meals during the 2pm to 10pm eating window.
Surprisingly, I felt more alert in the mornings. It was actually more convenient, with my busy morning schedule.
I don't know about you, but when I eat breakfast in the morning, I tend to feel a bit sluggish afterwards and other times I just don't feel like cooking.
With all of the water I was drinking, I noticed that my skin seemed to have its share of improvements.
Far as my results, I started at 185 pounds and now i'm a happy 178 pounds.
To be completely honest, I will continue intermittent fasting as a lifestyle. Not only do I feel better, there are several health benefits from implementing intermittent fasting into your lifestyle.
We'll get to those benefits shortly. ;)
Ok. The moment you all have been waiting for, below i'm going to provide you with some action steps to take if you want to give intermittent fasting a run. I'm also going to give you a couple of benefits intermittent fasting can have on your overall quality of life.
First and foremost, intermittent fasting is a term for an eating pattern that cycles between periods of fasting and eating.
The time period of fasting forces you to avoid calorie consumption. Which causes you to have a reduced time period to eat. Thus causing you to consume less calories or in my terms a caloric deficit.
If you're reading and your goal is to lose weight, drop body fat, and inches, you must be in a caloric deficit.
Here are a few fasting and eating time ratios.
14/10 Fasting window of 14 hours. Eating window of 10 hours.
16/8 Fasting window of 16 hours. Eating window of 8 hours. (The sweet spot)
20/4 Fasting window of 20 hours. Eating window of 4 hours.
Now don't go postal if you finish your last meal 15 minutes into your fast window. You'll still see the same benefits.
With that being said, let's talk about benefits.
- For starters, the quick weight loss benefits have caused a lot of people to take a liking toward the lifestyle. Be sure to stay within your recommended amount of daily calories for weight loss.
- Another benefit is the convenience of not being forces to eat when you're not hungry or you may just be short on time.
- Improves HGH (human growth hormone) which will enhance energy levels and naturally burn more body fat.
- Gives your pancreas a chance to rest causing increased levels of insulin sensitivity. This will also allow your body to rely more toward ketones rather than glucose for energy.
- Your body will pull energy from stored muscle glycogen and fat. Resulting in a leaner physique.
- Improves long term aging and reduces the risk of having dementia.
The last topic I want to touch on are the food and beverages that you are able to consume during your fasting and feeding window.
Lets start with your fasting window.
- Coffee unsweetened
- Green Supplement
- Tea unsweetened
If you just so happen to have to workout during your fasting window in the morning, you have two options.
Either you can eat some complex carbs during dinner leading into morning workout. Or you can eat a fruit or some oats to give you some glucose and fructose to allow you to power through your workout with lasting energy.
When I first started I had to eat prior to my workout in the morning. After about a week, I was able to comfortably eat some complex carbs during my dinner and it gave me enough energy going into the morning workout.
I just had a cup of coffee and continued to drink water with or without some BCAAs to keep me hydrated.
To wrap things, I'll leave you with a few reasons I believe Intermittent fasting is worth trying.
- You'll be able to gauge hunger signals. Are you actually hungry or wanting to eat out of habit. Thus, learning how to control your appetite.
- If your insulin levels stay elevated it will be hard to burn glucose and fat.
- If you struggle with eating smaller meals throughout the day, fasting allows you to save those calories for later meals in the day for dinner or a social event.
- We are all different but science shows that fasting works for fat loss. But you don't have to lock in on one set time for fasting and eating. Test and set what works best for you.
- Sharper mentally. Not fresh out the gate but it shouldn't take long for you to notice this benefit.
I hope that you found some value out of this read.
If nothing else you've made a decision on if it's worth a shot or not based off what you read.
Do you have some questions?
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