The summer is right here! A lot of people are currently trying to get leaner for the summer and get that ‘Beach Body 2k17’.
If you are one of those people, then I suggest you on reading this as you might find some crucial information, regarding one of the most convenient ways to burn fat – Intermittent Fasting.
What is Intermittent Fasting?
Intermittent fasting is rather an eating pattern than a basic diet. It is usually treated as a form of lifestyle and a healthy lifestyle regime, rather than a 3-month torture in order to lose fat.
Intermittent fasting consists of restricting yourself from consuming any sort of calories for a specific amount of time and then eating all of your calories, once you break the fast.
It can be presented in a form of pushing your breakfast to a later time during the day and then consuming your first calories with your first meal.
Speaking about calorie and macro counting, there are many ways to do it. I use the ‘MyFitnessPal’ app in order to count my daily calorie and macro intake. It helps me to stay within a specific calorie limit and stay flexible with my diet, differentiating between the amount of meals I consume. Calorie and macro counting has become very easy and that is one of the reasons why fat loss has become more simple.
This is the template that is widely popular amongst many athletes and bodybuilding / fitness enthusiasts. It works by fasting for 16 hours and then eating all of your calories within 8 hour window.
The amount of meals you have throughout the day is much lower than the basic bodybuilding or fitness ‘6 meals a day’ diet. By doing intermittent fasting, you can consume around 2-3 meals a day and not feel constantly hungry. This is one of the biggest benefits of intermittent fasting, because it doesn’t feel like a torture.
Eating 6 small meals might not be suitable for everybody as personally, I enjoy eating large meals and I feel more satisfied when I consume a lot of food in one sitting. Intermittent fasting allows to solve this problem with ease, as 2-3 meals a day are sufficient enough in order to be fairly satisfying, since all of those meals will simply be higher calories and feel more filling than the meals in a basic ‘6 meals a day’ bodybuilding diet.
Basic 16-hour Intermittent Fasting template:
This is the template that i personally use and it has helped me to achieve significant results by following this specific eating pattern:
- Wake up in the morning. Have a glass of water / black coffee (sugar-free).
- Have 10g of BCAAs before my workout in order to preserve muscle mass from being broken down too much.
- Go to the gym and do my weight training with a post-workout cardio session. Everything is done in a fasted state.
- If I finish my workout before 2PM, I carry on drinking water and have another 10g of BCAAs for my post-workout.
- 2PM. I break my fast and have my first meal of the day.
- 6PM. I have my second meal.
- 10PM. I have my third/final meal of the day and I start fasting again.
This is the template that I usually follow, however the amount of meals depend on how many calories I consume during each meal.
Since, Intermittent Fasting allows a lot of flexibility towards dieting, I can get away by eating only two meals if I feel extremely hungry that day, however I never go over my calorie limit throughout the day. I also stay within my macros and hit them everyday.
In terms of supplementation of BCAAs, it is not essential but I view supplements as an ‘Icing on the cake’ so if you have money to spend on supplements, I would suggest supplementing yourself with some BCAAs, but if you haven’t got much money to spare towards your fitness goals, it should not be an issue. DO NOT SPEND YOUR LAST DIME FOR A SUPPLEMENT. There are far more important things to be worrying, rather than the supplements you take.
What is allowed during fasted state?
It can be hard to undergo Intermittent Fasting at the beginning and it is completely understandable. Personally, every time I feel hungry, I will have a cup of black sugar-free coffee or green tea as caffeine tends to suppress your hunger levels.
You cannot consume a total of 50 calories during fasted state, anything above that will result you in breaking your fast.
Eventually, your body will adjust to this eating pattern and it will be easier for you to sustain a fasted state, by default.
Weight training in fed or fasted state?
That is another aspect that you will have to figure out for yourself. In order to do so, simply try both and see for yourself. Try to see how your energy levels and your focus responds to both fed and fasted state training.
Personally, I usually train in a fasted state as this is a good way for me to stay focused and my energy levels during fasted state tend to be higher than in a fed state. I tend to have more focus towards my training and my workouts are usually more intense – I need less rest in between my sets and can manage a higher workload overall.
However, there are some athletes I personally know, as well as some clients of mine that find it difficult to train in a fasted state. This is completely understandable as different individuals respond differently to Intermittent Fasting, everyone is different. If that is the case with you, then by any means, you should workout in a fed state as focus and intensity during your weight training are essential!
The only benefit that comes with training in a fasted state is the opportunity to shoot two birds with one stone, by burning your calories by maximising your fat oxidation. Basically, what it means is your body uses your fat cells for fuel, rather than carbohydrates. It works similarly as if you were performing ‘fasted-state cardio’. If you live a busy lifestyle and haven’t got much time to spend by training twice a day, that might be a solution in order to save some precious time for yourself and your activities, outside the gym.
Benefits of Intermittent Fasting:
Intermittent fasting comes in many benefits, not only regarding your fat loss, but also for your health:
- Elevates your human growth hormone. One study suggests that Intermittent fasting helps to enhance the Human Growth hormone secretion within human body, which is an important factor for muscle building and fat loss.
- Hastens your cell reparation process. One study argues that intermittent fasting allows cell reparation in many internal organs, including liver. Another study suggests that fasting allows your cells to regenerate faster and improve your immune system.
- Slows ageing. In one study, intermittent fasting has been proven to be a factor for slowing the aging process, since it allows the elevation of IGF-1 (Insulin-like Growth Factor) hormone, which is linked to be slowing down the ageing process.
- Saves your time. Since, a lot of basic ‘6 meals a day’ diets require a lot of preparation, lunch boxes and washing-up, it becomes quite repellent. However, intermittent fasting doesn’t require you to be carrying 6 lunch boxes with you, everywhere you go. You can simply get away by having 1 or 2 lunch boxes with you and eat the last meal when you get home or at your own convenience.
- Helps you to lose fat. This is probably one of the main reasons, why you should be using Intermittent Fasting. Since you are not consuming any sort of food for 16 hours, you allow your body to be using your fat cells for fuel, rather than carbohydrates, which will result in fat burn.
- Allows flexibility. Since you are only required to consume a specific amount of calories, you can reward yourself with a small treat here and there, as long as you stay within your calorie limit. Some treats are higher in calories than others, therefore if you plan it in advance, you can definitely reward yourself with one.
Stay lean and enjoy your fat loss journey
Intermittent Fasting is proven not only to help you to lose fat, but also to stay lean. It makes the fat loss journey much more simple and more enjoyable since you can treat yourself with the meals you like from time to time, as long as you hit your calories and your required amount of macros. Because, Intermittent Fasting allows a lot of flexibility and differentiation between the amount of meals you consume, you should always remember one thing:
Healthy foods will always result in healthy results.
Therefore, do not fall off your diet by having a reason of just consuming the required amount of calories. Keep in mind that, fitness is all about being healthy and promoting a healthy lifestyle. So in that regard, stay lean and enjoy your fat loss journey.
Marbleous Shape eBook
Marbleous Shape – Sculpt Your Body With Weight Training And Intermittent Fasting is an eBook, designed to help individuals to lose weight with the help of weight training or even to maintain their current weight. Intermittent fasting is very suitable for individuals that are living in a busy schedule lifestyle, because this sort of eating pattern does not require eating small 6-10 meals a day, in order to lose weight.
You can get this eBook on Amazon Kindle and download it on either your E-Reader, Tablet, Smartphone, Laptop, Desktop, Mac, etc… It is compatible with the majority of devices!
You can also find me on other social media platforms, such as YouTube, Facebook, Twitter and Instagram!
Take care #Grinders,
‘Train Like An Artist’