Intermittent Fasting or IF for short is not a diet or starvation process. It is an eating pattern. When one fasts and also reduces their calorie intake, it can lead to a healthier and prolonged life. Take note that our ancestors before us were gatherers and hunters. They did not have meals all the time and what they ate were based on what was available. With that being said, it means that our bodies are actually also designed to go for a few hours without eating. It can survive without having three square meals a day. Living the IF Life has many benefits which will be explained down below.

Health Benefits

1. You keep yourself full. Some people think that fasting or dieting for that matter is equal to starvation. However, when Intermittent Fasting is done, Ghrelin which is a hormone that signals hunger adjusts to the new way of eating of the body which is why you will not feel hungry.

2. You will have better focus and improved concentration. When fasting, catecholamines, which is another hormone of the body is produced more. Therefore, the end result is that you will be more focused on what you are doing.

3. You will have more energy. Since you will not eat as much, there will be less wavering of blood sugar levels. This means that real energy will be more consistent. Plus, you lessen the risk of getting diabetes. You can also exercise while you are on fast which will actually boost your body’s potential to burn more fats. A growth hormone is increased when you fast which help burn calories.

4. You burn more fat which means weight loss. Since you eat less and are taking in fewer calories, your body will turn into body fat to burn for energy instead of taking the energy from the food that is otherwise eaten on a regular basis if you are not on Intermittent Fasting. This also means that your body will show more of fits lean muscle mass. On a side note, if you are fasting for about 16 hours, your body is already consuming body fat.

5. You will also be able to benefit from the following:

• Less glucose in the blood and better insulin levels

• Less inflammation

• Protection against diseases such as heart disease, Alzheimer’s, and cancers

How to Start

Seeking the help of a professional is advisable before you start fasting. However, you can start by choosing a day to skip breakfast. You can choose to have water or tea in lieu of breakfast. As you progress, try to go further by skipping lunch. If you feel that you need to eat or are feeling anxious, you can take a normal sized meal.



Source by Lian J Plameras

A sure fire six pack abs diet strategy is simple, but not exactly easy to follow. I will outline exactly what you need to do, but it is up to you to act on it. Mainly people who fail to get six pack abs blame genetics. While this comes into play a little bit, failure to achieve a washboard stomach is simply a side effect of eating too much. If you aren’t eating many calories and still aren’t seeing a six pack, I can help you there as well.

Going from XX% Body Fat Down to 10% is Easy.

If you have more than 10% body fat, you simply need to create a calorie deficit over time and you will drop body fat. Here is where people make this tougher than it needs to be. They believe that each day needs to have a slight calorie deficit. So every day they insure that they are strict and stick to their diet. This is a tough way to create a calorie deficit. Here is a better way.

Think Weekly Calorie Deficit NOT Daily

I’ve consulted thousands of people and this has made a huge difference in the results people get. Out of the week allow yourself 2-3 days where you eat like “everyone else”. Don’t go out of your way to eat junk, but feel free to have pizza, good food, beer, etc. Pick 2-3 days that same week and go extremely low-cal. Honestly, you can eat as little as 800 calories and still maintain muscle mass. I recommend doing the intermittent fasting method of just eating dinner 2-3 days each week. Google the term “intermittent fasting” if you don’t know what that means. On the remaining days of the week try to avoid really high calorie foods, but eat regularly for the most part. This strategy creates a “weekly calorie deficit” and allows you to consistently drop body fat while enjoying great food.

Going from 10% Body Fat to 6-8% is Where Things Get Tougher

Now, you are going to have to try and string together at least 5 lower calorie days before adding in high to moderate calorie days. To really lose that stubborn body fat you are going to need to go through periods of time when your body is empty of “food energy”. The only way to do this is to string together days in a calorie deficit. This is when you will also benefit the most from cardio. After 5-7 days in deficit add in 2 days where you eat considerably more calories. This will reset your metabolism and get you back into fat burning mode. String together 5-7 more days of deficit. This is how you will zig zag to 8% body fat or lower. This is the simplest and most effective “six pack abs diet” that I know of.



Source by George Diakos

Our body is a magical mystery maze of chemical reactions governed by dictations from our DNA and yes – the daily choices we make.

We all understand our food choices and exercise impact our body fat levels, but we also need to understand more about our inner chemistry. As we have all learned the hard way – fat loss is NOT as simple as calories in and calories out!

By focusing on manipulating the edicts from our DNA – we can influence our chemistry to work with us, in our fat loss endeavors – not against us.

Our Goal: Taking the mayhem and cacophony that happens with daily living – and orchestrating our chemistry into a beautiful symphony.

We have all felt there are saboteurs lurking to spoil our fat loss efforts – it is true.

Here, we are going to talk about a big one – losing NAD.

Bottom line: NAD allows sugars, fats, and proteins to be converted into energy

Research on NAD for fat loss centers around the various building blocks of NAD, most importantly vitamin B3. Milk is a good source of B3. Don’t just go and pop B3 supplements – there are various forms of B3. B3 in larger doses can cause side effects, even though it is a water soluble vitamin, and too much of the wrong form of B3 can be counter productive in the efforts to boost NAD.

NAD ( = nicotinamide adenine dinucleotide) is in every cell of the body and an absolute necessity for mitochondrial function – those power houses, or energy producers in our cells.

NAD decreases with age, but researchers agree NAD is #1 in the anti-aging process – as it dictates to turn off those genes that contribute to the aging process.

How do we lose NAD?

  1. Aging… a normal process of aging, is the dissipation of NAD – unless we step in a consciously set out to raise our NAD levels.
  2. Alcohol – also a major culprit in every aspect of aging ( no the resveratrol in red wine is minimal, and we cannot rationalize more wine to get more resveratrol)
  3. DNA alterations from lifestyle, medications… again unless we step in and consciously protect our DNA
  4. Lack of exercise – sedentary lifestyle – sitting is the new smoking
  5. Certain foods can decrease our levels over time – but certain foods can help increase our levels.

Sirtuins

Sirtuins (AKA longevity genes) are a group of 7 proteins that play a role in aging by regulating cellular health. Sirtuins must have a good supply of NAD. Sirtuins control DNA expression and aging, manage all things cellular… alas… if NAD levels are declining… so is cellular efficiency & productivity.

Fasting – often used as an effective tool in fat loss – maybe this is one of the reasons why: Fasting has been shown to increase NAD – which activates Sirtuins.

There is great hope in sirtuins research with cancer, metabolic issues, glucose metabolism, HIV & neurodegenerative disorders.

Clinically healthy yet obese people have shown to have lower NAD/Sirtuin levels in studies. Calorie restriction has shown to increase these levels, and to decrease oxidative stress (look at my many article on OS).

The Sirtfood Diet

Yes – there is a Sirtfood diet. It is also affectionately referred to as “hacking the skinny gene diet”.

Sorry – I am not voting for it, as good as it sounds in theory.

The sirtfood diet combines calorie restriction and “Sirtfoods”. I have no problem with the SIrtfoods (except for the red wine) because they are great foods for us to eat for many reasons: walnuts, olive oil, blueberries, coffee, turmeric…

Why do I put huge faith in the Sirtfood diet?

To eat enough of these foods to activate Sirtuin activity, well that would not at all be consistent with the calorie restriction aspect of the diet.

I am a big supporter of intermittent fasting for most people – if their physician agrees the person is a candidate for intermittent fasting. However a few things to keep in mind about calorie restriction, which is NOT intermittent fasting.

  • When your body is calorie restricted, it uses up its emergency energy stores, or glycogen, also burning fat and muscle… never good to sacrifice muscle – the definition of biting your nose to spite your face!
  • Glycogen usage releases the water it used for storage. This is “water weight.”
  • In the first week of extreme calorie restriction, only about one-third of the weight loss comes from fat, while the rest comes from water, muscle and glycogen,
  • As soon as your calorie intake increases, your body replenishes its glycogen stores, and the weight comes right back.How miserable and de-motivating.
  • body will often lower it’s metabolic rate, which nobody wants- making it easier to gain weight in the future.

Yes. – we need to support our NAD production. NAD is a necessity for life. IV NAD infusions have been successfully used for a number of years now by athletes to increase performance & recovery naturally, people for anti aging, opioid & alcohol addictions, depression & anxiety, energy, PTSD, chronic fatigue, DNA repair and neurodegenerative disorders. Finding more ways to increase NAD and lower oxidative stress – are the true keys to living a proactive, healthy lifestyle.



Source by Shira Litwack

Do you recognise this syndrome?

I am not talking about Intermittent Fasting which is becoming more popular with diets such as the 5-2 or IF. These are controlled and not designed for bingeing one minute and starving the next, but use a more balanced way of eating.

Human beings love to feast. We love food, we love using food to socialize and to celebrate special occasions. On these occasions people naturally overdo it. We may rub our tummies and say that we really cannot eat anymore, and will probably not eat anything for the rest of day without giving it a thought. We dismiss it and forget all about it, looking back and saying what a wonderful meal that was.

However, there are many among us who will just end up hating themselves and even carry on eating until they are sick. If they cannot be sick they will make themselves sick. They loath themselves and then try and starve to make up for it. In a way they are punishing themselves.

These are the people who are caught in the trap of dieting and eating disorders. We call it Bulimia when severe. However many people who are constantly starving on slimming and restrictive diets are bordering on to this disease.

Firstly they need to learn not to hate themselves and realize that it is not their fault! They have fallen into a trap. Would you blame an animal if you found it caught in a trap that it hadn’t set? But a trap has been set with the modern world of dieting and the need to be not just slim, but skinny. People, particularly women, try to emulate the celebrities who are stick thin and then feel that they are a failure if they cannot succeed at doing that.

Marc David of the Psychology of Eating Institute, in a recent webinar that I watched on Emotional Eating, pointed out that people who binge and starve are in a never ending cycle. This cycle in turn causes enormous stress to the mind and body which make it difficult for the body to metabolise and absorb nutrients. He cites three steps as to why we end up bingeing after starving:

  • We fight the need to eat
  • We are too controlling
  • We are too restricting

Let’s look at what has happened in the last thirty years

Back in the 1980’s Paulette Maisner wrote a book called Feasting and Fasting. She was a terrific lady: I met her and learnt a lot from her in the world of Nutrition. This book was about Bulimia and Obsessive eating. Although Bulimia was quite familiar it was not so well known then, but it came out of the closet in the 1990’s and in a way, we have Diana, Princess of Wales to thank for that.

At the time that Paulette was around in the 1980’s, we still had the problem of having to watch our weight, just the same as today, but the pressure was to be a size 10 or 12 and not 6 or 8, as it is today. Even allowing for the changes in the sizing of clothes since then, this is still a big difference. Men simply did not worry. They were just reminded from time to time about their “beer bellies”.

However a lot has changed in the last thirty years and as an older person I have been there to witness it. First of all in the early 80’s, we were suddenly told, after years of watching our intake of Carbohydrates- that we now needed to base our intake on starchy foods and limit our intake of fat. The Food Industry cashed in on this and invented numerous foods labeled “low fat.”

What everyone, including the experts, failed to take note of was that starchy foods were the very foods that people were tending to eat too much. Indeed Bulimics and the Obsessive eaters would binge on them. Have you ever tried to binge on Meat?

The result is a paradox

Now in the 21st Century we have thousands of books and experts telling us how we can lose weight. Most contradict one another whilst suggesting various means, such as low fat, counting points, counting calories, protein shakes, low carbohydrate, and so on.

But at the end of it all we have a Paradox. We are increasingly being told that to be overweight or obese is dangerous. Yet we have these eating disorders of Bingeing and starving and Bulimia. In spite of all the wonderful diets that are around, society is increasingly worried about an Obesity Epidemic. Why is this I wonder?

Because the advice that we have had is simply not working, an increasing number of people are looking at this problem including the authors Zoe Harcombe and John Biffra.

Are you just as confused?

The journey of a thousand miles starts with a single step.

I suggest that your journey out of the diet trap could start by doing some research and reading yourself. Don’t just buy a diet book because you think is looks effective, look into the reasons why a particular diet would or would not work.

Discover for yourself why you are finding it so difficult to maintain a way of eating that you know is right for you as an individual, to keep you healthy and slim, without resorting to drastic methods.



Source by Patricia E Cherry

Every few months, a new “revolutionary” diet hits the market with promises of effective, easy weight loss. Few of these diets are actually useful. Most, unfortunately, are just fad diets with little substance. Eat Stop Eat is another new diet that has been hitting the airwaves recently and has built up a lot of curiosity. We take a look at this diet program in this article and tell you if it is worth the price.

The Eat Stop Eat diet was created by Brad Pilon. Brad Pilon is an expert on diet, exercise and weight loss, and his Eat Stop Eat diet was featured on The Morning Show with Mike and Juliet.

The Eat Stop Eat diet has two basic components: fasting and weight training exercise routines. The latter component is hardly unique, but the former (intermittent fasting) is what makes this program so interesting, effective and powerful.

This approach makes sense as the primary goal of any weight loss program should be to help you get rid of excess fat while still retaining the muscle mass. The intermittent fasting in Eat Stop Eat will help you lose the fat, while the weight training exercises will make sure that your muscle mass does not dissolve along with the fat.

Neither the fasting, nor the weight training components will put your body or health at any risk whatsoever. Both of these components are followed at a mild range of intensity that anyone can follow easily.

The best part is that when you are not fasting, you won’t have to eat celery sticks or carrots and starve yourself. You can continue to eat normally in-between the fasting periods. For those who have difficulty holding off on their favorite foods, this is a perfect program.

But, you ask, does the program really work?

Yes, and marvellously. The diet and exercise patterns are highly effective at cutting down on your body fat while still retaining muscle mass. While most diet programs will make you lose weight both fat AND muscles, the Eat Stop Eat program helps you to retain the latter, which is a HUGE plus.

Brad does a good job of going through the various nuances of the program and explaining the biological reason for its effectiveness. The principles laid out in the book are sound, and you will gain a strong insight into the working of the human body through it. This is one program that comes highly recommended for anyone looking to lose weight easily and permanently.



Source by Vitaly V

This article addresses something that’s crucial to good health but many people still seem to be unaware of. That is daily fasting. Fasting is simply going without food for a period time.

It’s not a complex thing, but if you want to look into it seriously (and by that I mean fasting over an extended period of time), you’re diabetic, pregnant or have autoimmune issues it’s a good idea to get advice and understand how to do it safely.

We actually fast every day without realizing it, because we fast during the night whilst we’re sleeping.

Fasting is said to help boost your immune system, lower blood sugar and control weight among others. You’re actually being kind to your gut when you fast because you’re allowing the waste that’s currently in your system to work its way out before you then start eating again.

Essentially you’re giving your whole digestive system a rest, so that the body can go back to what it does naturally, which is to heal and repair.

What we often do, however, is to graze. So we may have a hearty breakfast first thing in the morning when we wake up because it’s what we think we should do. We may have a snack at around 11.00. We’ll then have lunch probably around 12.00-1.00pm. We may have a snack around 4pm, then we have dinner probably around 6.00-7.00pm. We may even have a little snack before we go to bed.

What that means is that we’re constantly eating, which means our digestive system rarely rests. The consequence of this is that our body is constantly using energy to digest our food rather than burning fat which is what it is designed to do when we don’t eat.

In addition, when we’re snacking we don’t always know whether we really are hungry, and over time eating between meals just becomes a habit. Sometimes we eat when we’re not even hungry, we’re actually dehydrated and thirsty.

If we adopt the following seven simple strategies essentially we’ll be not only giving our body the chance to rest the digestive tract, we’ll also be boosting our immune system:

1. Have a later rather than an earlier breakfast

2. If you must eat an early breakfast make it fruit based where possible, as your body is still in cleanse mode first thing in the morning

3. Eat when you’re hungry

4. Drink water between meals rather than snacking

5. Don’t eat after 8pm

6. Eat your last meal no more than 4 hours before bed

7. Fast intermittently each day for 12-16 hours between your last meal and your breakfast

Thinking about how you eat, what you eat and when you eat is the beginning of taking control over your own gut health. Be mindful of what you eat first thing in the morning when our body is still cleansing – in the same way you wouldn’t feed a new-born baby solids, your stomach first thing in the morning needs to be nurtured a little.

Finally you can train your body to fast intermittently each day over a period of time until your body gets accustomed to it. Start with going without food overnight for 12 hours and gradually extend it. Intermittent fasting is not only great for your gut, it’s one of the easiest and most effective ways to help your body to begin functioning optimally and to boost your overall health.



Source by Carmen Gilfillan

Weight loss is a real challenge for many people. If you find that you’re losing weight, and putting it on again quickly, you’re a yo-yo dieter, and you could be damaging your metabolism. The intermittent fasting program Eat Step Eat may be able to help.

Let’s look at three tips for success with the program.

1. Use a Weight Loss Journal to Track Changes in Your Life

Are you using a weight loss journal? If you’re not, start using one today. You can keep your journal in a paper notebook, or on your computer. Track what you eat and drink, and also your moods.

Tracking your moods is essential; it may show that you’re a comfort eater. Once you know that you reach for food when you’re stressed, you can develop strategies to deal with that.

Your journal is especially helpful with the Eat Stop Eat program. Weigh yourself once a week, and make a note of it in your journal. If you’re exercising, you may actually gain a little weight, but don’t be concerned: muscle weighs more than fat. When you’re tracking your weight, you’ll soon see that although you gain a couple of pounds in a week, you’ll lose it in a couple of weeks when your metabolism catches up.

2. Drink Green Tea on Your Fasting Days

Green tea is great for your health, and it’s a brilliant weight loss helper too, because it helps to suppress your appetite.

Generally, on your fasting days, you’ll find that you have few hunger pangs. However, you may feel slightly edgy at your normal meal times, and drinking green tea will help with that.

3. Plan Your Fasting Days: Keep Busy

Here’s an excellent strategy for your fasting days: keep busy. Ensure that you fast on a workday, and use the extra boost of energy which fasting gives you to catch up on work.

Yo-yo dieters are finding great success with the Eat Stop Eat program. You may find that it helps you to lose weight too, even if you’ve tried many diets before.



Source by Julia Denham

Rapid Yet Sustained Weight Loss

  • 1 month, 1 stone, 1 concerted effort

Lets figure out what’s necessary to achieve this. If we assume 30 days for a month, then we need to lose about 5lbs every 10 days (about 2kg, or 15lb in 3o days, or 0.5lb/day, or over 3lbs per week).

I’m going to take an imaginary man and woman and put some figures down for them, showing you how to do it for yourself if you’re different from my examples.

If we assume that there are about 3500 calories in a pound of fat, then you need to create a deficit of at least 11500 calories each week, if you want to get those 3lbs off (3500 x 14lbs = 49000cals).

If we then break that down into each day, that’s a daily deficit of about 1600 calories.

Now, let’s find out how much energy it costs to stay living:

I’ll take 3 men and 3 women.

Male 1

  • 70kg -11st 0.3lb – 154.3lbs
  • Energy cals (range) 1,918 – 3,036

Male 2

  • 80kg – 12st 8.4lb – 176.4lbs
  • Energy cals (range) 2,038 – 3,226

Male 3

  • 90kg – 14st 2.4lb – 198.4lbs
  • Energy cals (range) 2,158 – 3,416

Female 1

  • 60kg – 9st 6.3lb – 132.3lbs
  • Energy cals (range) 1,598 – 2,531

Female 2

  • 70kg -11st 0.3lb – 154.3lbs
  • Energy cals (range) – 1,718 – 2,721

Female 3

  • 80kg – 12st 8.4lb – 176.4lbs
  • Energy cals (range) – 1,838 – 2,911

Notes: The ranges shown for daily calorie expenditure are dependent on activity level, from sedentary (think office worker that drives to work and takes no or very limited exercise) to highly active (someone who has an job that involves several hours of manual labour per day, or exercises for more than 90 mins at a high intensity/consistently high heart rate each day).

These imaginary figures are based upon someone being about 170cm tall, in their mid 30’s, and are used for illustration purposes only, the principles behind the practices here are valid, you just need to personalise the practices to your situation. These are estimations only and will vary person to person, to find out more accurately you need to get your own starting figures. You can do this using the calculators found at caloriesperhour.com. Use the BMR and RMR calcs for a rough starting point, then use the practices here to modify the figures based on real world results.

So you can see that for a woman of 60kg, who is only lightly active or sedentary, this would basically mean not eating at all, for about a month!

Who is this for? Thing is though, a 60kg woman doesn’t really need to lose 14lbs (about 6kg) or over 10% of her bodyweight, so we’re not really catering for this person. What we should be looking at is the higher end of the scale. That’s where big weight loss numbers are really practical.

If, for example you look at the 90kg man, even a sedentary individual could cut over 1000 cals from their daily intake, as long as they do it with the right foods. I’ll come on to that in a moment.

First, let’s take a brief look at the 3 factors that will make this massive calorie reduction possible.

  1. Intermittent Fasting
  2. Eating high protein, low fat, low carb.
  3. Doing only high intensity weights and very low intensity cardio.

Now let’s expand each of those so you can create your own plan.

1: Intermittent Fasting

Intermittent Fasting (the Leangains version) is a simple approach to feeding the body. You split the day into two phases, an eating phase and a non-eating phase. The eating phase lasts around 8 hours, therefore the fasting phase lasts about 16 hours. This doesn’t mean that you eat for the whole of the 8 hour block!

There are two key aspects to IF that make it work in your favour when it comes to massive weight loss.

1: Each day is split, physiologically, into two distinct phases, each of which help your fat loss goal. These two phases are an anabolic, or tissue building phase, and a fat burning, or energy breakdown phase.

2: Using IF makes it much easier to reduce your calories than traditional dieting.

I don’t need to go into more detail about the IF lifestyle, because you can read the two posts on my website (address at bottom, search the Intermittent Fasting Category for ‘Intermittent Fasting Results and Guide’ and ‘Training For Fat Loss’) that tell the full story, suffice to say, if you want to make your weight loss as painless and effective as possible, you should probably be doing some form of IF.

2: Eating High Protein, Low Fat, Low Carb

In his superb set of articles about designing a fat loss diet, Lyle MacDonald talks about setting things up from the ground, rather than the top. Say what? Well, what we’ve done here is start with a weight loss goal, that being the top or end point, and the worked backward to figure out what we need to do. In those articles Lyle takes a slightly different approach and figures out what you need physiologically, and then puts those figures into a diet, to see what comes out at the end. Here, we are going to use part of that approach (setting protein intake) to give you a starting point for figuring out your foods.

How much food do you need?

Or more specifically, how much protein should you be aiming for at each meal? Well, we can give two answers to that question, the answer that’s best is the one that makes you feel most reassured. The quick answer is ‘lots’. The more specific answer is worked out as follows; start with a level of about 1g/lb of bodyweight and divide over your two or three meals, and then adjust based on lean tissue and strength drops and hunger/satiety levels. So if you find your strength dropping, and your muscle leaving your body, you need to add more protein in, and if you find yourself getting hungry between meals or not satisfied at a meal, add more protein!

What Foods Can I Eat?

I’ve put together a list of foods that will work whilst eating for massive fat loss. You can download it from my website, via the link at the bottom. One thing that I consistently find is the total lack of hunger and feelings of deprivation when on this type of diet, and this shouldn’t be surprising given the huge range of foods on offer here. One thing you’ll notice is the total lack of liquid foods/meal replacement powders/protein drinks. This is deliberate; they don’t provide satiety and satisfaction, and they don’t offer much opportunity for long term diet adherence. As Martin Berkhan says, ‘don’t drink your calories’.

Why High Protein, Low Fat, Low Carb?

A couple of reasons; 1, you want to keep calories as low as possible, as easily as possible. 2, protein plus lots of bulky yet low carb density foods provides the easiest way to feel full, satisfied and happy when cutting calories.

3: Doing only high intensity weights and very low intensity cardio

Each of the three components in this weight loss plan are equally important, so you’d better find a way of including this part! Just ask yourself if it’s worth jeopardising the whole plan for the sake of missing some simple exercises?

Why start with a statement like that?

Because it’s too easy for many people to drop back into old ways of ‘exercising for weight loss’.

What you NEED to be doing is heavy weights, with low reps and using as big movements as possible. Remember, big weights are totally specific to each individual, and the actual number/weight is irrelevant, what’s important is that you lift to YOUR capacity and you learn how to fully lift at your capacity. For those of you that have hardly lifted weights before that means learning what a max effort lift feels like, AND expecting that max to go up quickly as you learn how to get more and more out of yourself.

The great thing about this program is that it really is simple. Take the following exercises and rotate them:

  1. Squat
  2. Dumbell press, bench press or bodyweight dips
  3. Dumbell or barbell shoulder press
  4. Lat pulldown, pullup, seated row or bent over barbell/dumbell row
  5. Deadlift.

Your rotation is simple: Do 3 weeks of 5set sof 4-6 reps (5×5 style routine) and then 3 weeks of 3 sets of 9-12 reps (3×10 style routine). Each time you hit the upper rep range you increase the weight. Only after 10-14 weeks do you need to rest (but if you’ve already been exercising consistently for more than 12 weeks, you need to take a week of total rest right now – unless you’re goal is within 12 weeks from the start of your program, in which case, you get your rest at the end of that!)

If you don’t know how to do these exercises, you can get instruction from a competent trainer (you can find if they’re any good by watching how they get you to move and focus on the exercises your learning, if they get you to do your exercises like those done in instruction videos you may be sure they know their stuff), or you can check out the copious amount of vids on YouTube and figure your own way.



Source by George Matthew Harris

It’s a common belief that fasting is an unhealthy way of losing weight. We are also told that we should be having some light meals every 2-3 hours. But somehow, it’s not really working, is it? What if I tell you that ‘Eat Stop Eat’ is a way of intermittent fasting, that would make you lose weight, without losing any of that muscle?

If you are reading this, then you may already be a true believer of Eat Stop Eat and how it is simply amazing! And the below pointers may help to make this innovative form of intermittent fasting even easier.

  1. Don’t believe the myths. You will have not have a muscle loss, and your metabolism won’t slow down. Your weight loss will be pure fat loss and not water or muscle loss and you won’t lose strength. Just stick to whatever instructions are given in Eat Stop Eat, and you are good!
  2. Start your fast after dinner. This way you will already be halfway your 24 hours fast when you wake up. Say for instance you had you dinner at 8pm on Sunday, you slept at 10pm and woke up at 7 am. You can again have dinner the next day at 8pm.
  3. Drink plenty of water. Fill your stomach with water, or an empty will make you hungry. Tea & coffee (without cream/sugar) are also okay. Even diet soda is okay (as mentioned in the book).
  4. Break your fast with normal size meals. Have the same kind of meal you’d have if not fasting. So no big meals or junk food. Remember you not trying to compensate for the fast. And eat slow.
  5. Never break your fast due to hunger. Self discipline is pivotal. Always focus on what you are trying to achieve, and let that drive you.
  6. Brad Pilon stresses not to fast more than 2 times a week. That would cause too much calorie deficiency, and we don’t want that. 1-2 times a week is what is Brad Pilon has asked for.
  7. Do it for at least 2 months. The fasting gets easier after 2-3 weeks. Count at least 2 months to fully adapt and experience all the health benefits of eat stop eat.

In general, the book is easy and fun to read. It has a number of scientific case studies to support it. In addition, the flexibility the approach offers allows you to stop stressing about what and when to eat. Also, product shipping is no pain because we are talking about an e-book, so you could be anywhere in the world and benefiting from this!



Source by Anirudh Agrawal

The fasting weight lost on a proper fasting diet is the icing on the cake of the most pleasurable and affective diet on the planet.

Please understand that I am not talking about long-term fasting. Long-term fasting is neither pleasurable nor affective. Long-term fasting will slow your metabolism and have you gaining your weight back (usually more than you started with) when you’re done. It is not sustainable, nor is it a healthy way to approach weight loss.

However, intermittent, short-term fasting is another story.

Intermittent Fasting – The Only Way To Go!

The fasting weight lost, when done properly, cannot be beat over the long term with proper intermittent fasting. Here’s why:

The real secret to losing weight is simple: burn more calories than you eat and you will lose weight…no matter what you eat! That’s why intermittent fasting works so well.

That’s really simple, isn’t it? The reason most diets don’t work is that they are too complicated. They are hard to follow and hard to stick with. They limit what you can eat and they just are not enjoyable.

Intermittent fasting is different!

With intermittent fasting your fasting days cause a huge calorie deficit, allowing you to enjoy what you like on your eating days and still lose weight. You will always lose weight as long as you burn more calories than you take in. And that’s easy to do with this type of diet.

You can eat fried chicken, cake, pie or whatever you want…and the principle still works.

As a matter of fact, I know of a person who ate nothing but cherry pie and hard-boiled eggs for 30 days and lost a bunch of weight. That’s not a good idea for health reasons, but he did lose weight. Why?

He still burnt more calories than he ate. Intermittent fasting is the key. Yes you can lose weight while eating what you like.

I titled this article “Fasting Weight Lost! What’s The Secret?” Okay, the secret is that with intermittent fasting you create a calorie deficit that allows you to eat what you love on your “eating days” and still lose weight. Of course, you can’t get carried away and have six donuts for breakfast and a couple of Big Macs for lunch. If you eat reasonably, you will lose weight.

Couple intermittent fasting with exercise and you have the perfect weight loss program. These intermittent short-term fasts will not slow down your metabolism and sap you of energy.



Source by Claude Anthony