Intermittent fasting has been widely discussed in the fitness industry for the last 10 years. Intermittent fasting is simply going a period of time with very few to no calories. To say it another way, intermittent fasting is consolidating your calorie intake into an 8- to 10-hour feeding window. Intermittent fasting can be done every day or only a few days a week.
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Call it Intermittent Fasting (IF), alternate day fasting, 5:2 Diet, 4:3 Diet, 18-hour Diet, Every Other Day Diet, Fast Diet or Starvation Diet, but going without food for a period of time each week continues to gain attention in the scientific community. Classic animal studies linking calorie restriction to longevity have suggested protection against obesity, type 2 diabetes, inflammation, hypertension, cardiovascular disease and reduced metabolic risk factors associated with cancer while improving markers of cardiovascular aging (1). Long-term daily caloric restriction is difficult to maintain in humans as it often induces weight re-gain and non-compliance.
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Intermittent Fasting: Diet Craze or Letigimate Science? | Eat Right …
Building Muscle Slowlyby Brad PilonThis post was created simply because I was feeling sorry for myself this morning.I wasn’t making any gains. Lifting weights was stupid. All I was doing was maintaining – complete waste of my time.(Yes, I was being a baby)So I took my measurements… then compared them to all of my older measurements.At first, it looked like I had confirmed my suspicion – no growth ever! …But on further inspection I realized that I had been making slow but steady improvements all along.I then pulled out the records of my DEXA scans at plugged them into a new row…As you can see, I was mistaken – Slow but steady gains, slow but steady improvements in my circumferences.This is why we keep measurements – because without measurements we are just guessing. And weight on its own is a terrible way to measure progress… On each and every one of these measurement days I weighed somewhere between 170 and 180 pounds, but weight fluctuates so much it’s really not a valuable measurement tool unless it is accompanied by your circumference measurements.So lesson learned -Our eyes (and emotions) can deceive us… don’t trust them Over the last 3+ years with Eat Stop Eat, How Much Protein and Adonis Styled Workouts I’ve been slowly adding muscle 5 pounds of muscle makes a big difference. I’ve managed to keep my body fat levels fairly stable (as measured by DEXA and my waist circumference)
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With some recent editions to the already impressive amount of studies on protein and muscle building I thought it was time to reiterate my views on the big P and muscle building. In the later part of 2013 we saw a review by Schoenfeld BJ, Aragon AA, Krieger JW that attempted to review the body of research on protein meal timing and muscle growth. In this review it was concluded that protein timing didn’t matter as much as total daily protein intake – with a recommendation of a protein intake that is roughly double the RDA – about 100 grams per day.Then in late December we saw the publication of another paper from Kevin Tipton’s research group showing that A 20-g dose of whey protein is sufficient for the maximal stimulation of postabsorptive rates of something called myofibrillar muscle protein synthesis (A marker of muscle growth) in rested and exercised muscle resistance-trained, young men.Adding these two papers to what we know about protein and we come to the following suggestions:1) Muscle Protein synthesis can be maximally stimulated…2) It takes 20-40 grams of protein to reach this maximal level of stimulation (depending on the protein source)3) Once stimulated it takes about 4-6 hours for a muscle to be ready to be stimulated by amino acids again.4) Weight training is what sensitizes a muscle group to the anabolic affects of protein…5) This sensitization caused by a weight training session lasts anywhere from 48-72 hours.While the verdict is still out on protein timing (whether or not you need to eat protein immediately after your workout) the fact remains that it doesn’t seem as if this is a BAD time to eat protein.
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Happy Holidays Lovey!I didn’t sleep well last night and I think it was because I wasn’t in my own bed (I was awake for about 3 hours in the middle of the night)… but anyways all day I’ve been pretty lethargic and lacking in energy. My goal over the holidays is to stick to my workout schedule and try to make the healthiest choices possible when it comes to what I’m eating and drinking.
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IIFYM and Intermittent Fasting ComboProblem with people dieting and trying to be healthy or lose a few pounds Is that people tend to go overboard with what they eat. If you know what you are eating and the nutrient breakdown of it, you would know how to set limits. That is why they recommend keeping a food journal most of the time. But who has time to carry an actual journal?So I recommend you get an application such as myfitnesspal, you enter what you are eating and it will track it for you.So let us start IIFYM stands for if it fits your macros.
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Happy Saturday! This past week I visited San Diego for the first time, and it is a beautiful city!While I was there, I met up with some of our San Diego FitFam, and we had an awesome time talking about body alignment, health, nutrition and fitness – and we got in a great body weight circuit!I post a lot of body weight workouts, and people always ask me if it’s as effective as weight training. I think there’s a perception that body weight workouts aren’t as hard as weight training, or won’t allow you to build muscle and strength. There’s a perception that without going to the gym, or without some complicated program, getting that really shredded body just won’t happen.But that’s just not true – fitness doesn’t have to be complicated.
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“Experiments With Intermittent Fasting”November 22nd, 2013 · No Comments · Health & Fitness 0 Flares Filament.io Made with Flare More Info”> 0 Flares × Better late than never? From late 2011. Email From Dr. Krista Scott-Dixon. Longtime listener, first time emailer.
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A Few Good Snacks… 11 Comments Friday, November 8th, 2013 So last week was Halloween and let’s face it – some of the ‘treats’ that may have found (or are still finding) their way into your mouth are downright scary. Did you know that there are 25 ingredients in Plain M&M’s, 19 in a Snickers bar and 28 in an Almond Joy? And I don’t know about you but if I were going to write a recipe for something with ‘Joy’ in the name PGPR and Sodium Metabisulfite wouldn’t be top contenders for the ingredient list… Be afraid people. Be VERY afraid.Halloween aside healthy snack and treat options are few and far between and these days, life moves pretty fast. Eating on the go is the rule rather than the exception. Finding Paleo friendly foods that travel well, are nutritious, contain quality ingredients, and that aren’t laden with ‘natural’ sugars is quite a feat.
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Building muscle can be a hard thing to do. Often, you will take on an intense and rigorous schedule for working out, along with a healthy diet. If the results you want to see are not forthcoming, it is all too easy to get discouraged.
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Top Tips For Gaining Muscle And Burning Fat – Intermittent Fasting …
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