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. How to eat on an Intermittent Fasting diet. In part 2 of our series we discuss how to structure your meal plan around the Intermittent Fasting diet strategy. Going from Obese to Bikini Body — Briana Case Study (Plus: New Tools, 4-Hour Body Group) 294 Comments. It's about time I compiled a comprehensive guide to my system, so here it is. Intermittent fasting and Leangains How does Leangains differentiate itself from some. There are now several branded diets which use this eating method, one of which is the Leangains system which was created by Martin Berkhan. He has a degree in Medical. In the last post I talked about 10 Awesome Benefits of Intermittent Fasting. My fasting article had a hugely positive response and from the looks of it many kinobody. Hour Intermittent Fasting - Motley. Health. This system of eating is easy on paper – you eat all your meals in an 8 hour window, and then “fast” for the next 1. Does this system really work? Is it really a fast? Will it help you lose weight faster? Let’s take a closer look at the 1. Intermittent Fasting method, often just called 1. I’m going to keep it short, give you an overview on the 16-8 diet, why I favour it over longer fasting periods, and how you can quickly and easily implement it into. On Becoming Superhuman: Fasting for Fast Weight Loss, Better Health, and Supreme Fitness. 3 months ago, I stumbled across a fascinating article on something crazy. Why The 8 Hour Diet Works. It all comes down to calorie restriction. If you can find a way to keep the calories low enough to result in weight loss, you will be. LEANGAINS is a method of Intermittent Fasting that lets you scorch body fat and build muscle — simultaneously! A very advanced system used by pros to get under 10%. IF, or the 8 hour diet. First of all, let’s look at a typical eating pattern: Breakfast around 7am – 8am. Lunch around 1. 2pm – 2pm. Dinner around 5pm- 8pm. An average person eats 3 times a day with some snacks mid- morning and mid- afternoon, with around 1. The 1. 6- 8 method just squeezes the eating window down to 8 hours and stretches the fasting period. So if you follow a 1. Lunch around 1. 2pm. Protein based snack around 2pm. Protein based snack around 4pm. Dinner around 6pm. Protein based snack around 8pm. There are now several branded diets which use this eating method, one of which is the Leangains system which was created by Martin Berkhan. He has a degree in Medical Sciences and Education, but taught himself about optimum nutrition, partly through trial and error, while weight training to build muscle. Not Just About the Timing or Fasting. Following a 1. 6- 8 diet is not just about the timing. What you eat also needs to be chosen to meet your specific goals, whether you are looking to bulk up muscle or cut down fat. Read Peter Attia’s approach to diet to learn more about why you should be avoiding certain foods completely. Also take a look at how some top pro- bodybuilders eat before competitions. Most people who follow this eating plan have 2 main goals: Goal One: Losing Fat. Goal Two: Gaining Muscle. Diet, as in what is eaten, is as important, if not more important, than the timing of meals. Key rules are to limit sugar, cutting out all refined carbs and eating low GI and highly nutritious vegetables and fruits. Also lots of protein is taken, with some meals being just a protein shake or BCAA supplement. Variations on the Theme. There are also many variations on the theme. There is no biological reason to not eat for exactly 1. In fact, some people are talking about 1. A 4 hour window is very restricted, but you can still manage a large meal at 1. However, it will become harder to manage. Is It Really A Fast? Although this is really academic, it should be noted that this is not really a fast in the strict meaning of the word. Although there is no actual minimum time set for an official fast, it is generally accepted that to fast means to not eat for a whole day, and not to consume 5. Calories over the course of two- thirds of a day. Even the 5: 2 intermittent fasting method, which sets 2 days a week with only 6. Calories a day, is not a real fast, as 6. Calories is a lot more than no food at all. Real fasts are of course not suited to those who are trying to get fitter and more muscular, and do not provide a sustainable method of weight loss either – in short, they are mostly pointless. Combining 5: 2 and 1. Some people are also combining the two IF diet methods with good results. This is usually done by following a 1. Monday to Friday) and then the 6. Calorie “fast” over the weekend. Old Advice? Is this all really new though? For many years weight loss experts have said that eating no carbs after 6pm is a good way to control weight. It may be possible that just by avoiding all carbohydrates (even healthy low GI fruits and vegetables) for 1. Test, Analyse, Review. Really the same rules apply to a 1. This is the key to maintaining a healthy body weight in the long- term. More Resources on Intermittent Fasting. The power of intermittent fasting – BBC News, 5 August 2. Intermittent Fasting (IF) – 4 week experiment – Bodybuilding. Intermittent fasting and Leangains – Lean. Gains. com, April 1.
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