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Fitness and Health self-care Weightloss Journey

Weight Loss Reality

A Quick Solution to Lose Weight

It’s a simple enough question, but with all the fads, trends, and theories it begins to get complicated. If you’re not like me and decided to go and pursue a degree in Fitness and Exercise Science the science aspect of it doesn’t matter to you. You’re looking for an answer to your question, “How do I lose weight?” and you’re are looking for fast, noticeable results, right? Then you should stop reading here because unfortunately unless you’re trying to lose 5 lbs, then you may need to have a little more patience.  I find when you break down the science it comes to three things:

  1. Mentally be ready to change.
  2. Eat Right
  3. Exercise Often and Consistently

The Real Solution to Lose Weight

I also know that it takes longer than 21 days to create a lifestyle change, so I do suggest considering an approach where you’re ready to go through this till the end. Prayerfully, by the “end” of your journey, they will say that she lived a long active, healthy lifestyle.  If you’re looking to go hard for just a few months why waste the effort and energy.  Even when you reach your goal why would you go back to your old habits and lifestyle?  Instead of looking for quick, fast results what if you wanted to do something that you never thought you could do but secretly wanted to do. Like Ballroom dancing. What if you discover that when you take Ballroom classes, you have more energy, less brain fog, better temperament, you have a sense of accomplishment and a new passion for something you thought you never could do.

That’s how you do it! You don’t put your energy and efforts into something that you don’t like to do. Fitness does not only mean treadmills, weights, and sweaty gyms. Fitness can come in the form of so many things, things that you may love. There is also a quote that I saw recently that sticks out in my head anytime I contemplate trying something’s different:

 

Be better than yesterday’s you

Start from where you are and just build on that day to day. You may not be able to do it today, but if you keep at it with no time limit, I guarantee you will. We have got to stop living in this microwave everything needs to happen fast and at this moment. It’s not worth it then. A homecooked takes the time to prepare, but it tastes better, is better for you, and that’s the same with gradual weight loss. If you are going to put a time limit on it, I will give it one-quarter, three months, 12 weeks, or 90 days. However, you want to look at it. If you are not feeling and seeing results after four months, quit. There are some stipulations on quitting to stop you have to had:

  • given in 100% commitment
  • Stuck with the plan with grace-meaning you did mess up and skip out but you made better decisions more than you didn’t
  • Ate right.
  • What if, in four months you do see results? When you look back, it’s going to have been a journey.

Weight Loss is in Phases

The First three weeks you started your journey this is the Puppy Love phase: you were EXCITED! Excited to eat differently and do physical activity and beginning to see some results from your effort.

Then you progress to the Dating Love Phase: It’s still new and exciting but not as much as that initial can’t wait to be with you feeling. You’ve been doing this consistent routine for about 4-6 weeks, and although yes, you did see results, it’s been 4-6 weeks when I’m going to start seeing some real muscle definition.

You’ve progressed to the “I love you, BUT you can get on my nerves” phase: it’s been 6-8 weeks you may have started to see a plateau in change. It’s been quite a commitment at this point, and you’re not just dating anymore. It’s gotten real and may not be as appealing as it once was. This is usually when the gyms start seeing a decline and people start losing focus and start gaining grace. You’re either committed to this relationship at this point, or you are looking to find another soul mate.

The next phase is “You mean a lot more to me than others” This stage you love for it is greater than the flaws, but you’re slacking. You’ve gotten comfortable, and you may let a slice of pizza pass your lips once or twice, or you may just skip your workout today, but you will be back on schedule tomorrow. You may be frustrated; you may be comfortable. Don’t get comfortable you’ve committed yourself to 8-10 weeks at this point, and you may need to try something new or switch up your workout schedule. Try a few new recipes or a new veggie each week. This is where you’re defined Why needs to be your mantra and prayer your guide. This is the day that you need to stay focused the most keep making steps towards a better you and leaning on Christ for your strength. Making it through the end of this will lead you to some of the rewards you imagined when contemplating taking this journey.

If you pushed passed the mundane, overcome the doubt you will bring yourself to the Engagement Phase. Yep, remember when you first go engaged it was different from the Puppy Love phase as you have known this man for a while now (not 10-12 weeks) but you have a passion again because you definitely see results. You have adopted better nutrition, more activity which has improved your energy and sleep. All those things that you had envisioned when you started this journey are coming to pass. You’re starting to see that you will be able to reach your goal if you maintain this new healthy lifestyle.

The Honey Moon Phase, this is the fun part of the journey because thus far it has been prayers, sweat, and tears but you have arrived at the 12-13 week mark, and you have never felt better. You’re more willing to try new things both with nutrition and physical activity. Other people have noticed too, and that is a boost to your self-esteem also. You’re more confident, and you’re operating at a better capacity than you ever had before.

That just leaves the Marriage phase which is the rest of your life. The short easy answer of being mentally ready for change, eat right and exercise often and consistently has been proven and hopefully sunk in and you continue to not only live a healthier life but show others how to do the same.

What steps do you take to live a healthier lifestyle?

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Fitness Fitness and Health

7 Ways to Get Started Working Out

Phew! What a journey I am on something that I never thought I would be able to do but having a sliver of a vision and trusting in God has led me to a beautiful place where I get to inspire others to get up and do something. I remember wanting to lose weight, work out, be a runner, anything to get active but having some interpretation and not knowing where to begin.  I also HATED exercising, so it took a while for me to find my groove but once I did, I am so grateful for the abilities God has given me.  Not everyone is like me and wants to run it out in a gym.  When I first started, I loathed the idea of going to the gym, and now it’s a place that I have come to find peace and need to get away in my day. I didn’t wake up one day and become a gym rat or want to exercise. It took over two years of intentional, consistent effort and it is now something apart of my daily routine. I remember getting started, and so I have seven suggestions for how to make a “Working Out” apart of your daily routine.

1. Walk and Worship

When in doubt walk it out. My favorite thing to do is walk and worship. Whether I have a great playlist, amazing sermon, bible study, or just to walk in nature. Spending time strolling (not power walking) and being filled with teh Holy Spirit has produced some Hallelujah moments as well as great revelations.  Try to carve 30 minutes out of your day an enjoy the difference.

2. Play with your kids (or someone else’s)

Going to the park is a way I can entertain all my lil diva’s, spend time with them and get a little sweat session. From big to little everyone can get involved and will want to participate.  My oldest and I will do Hill Sprints while my other two play in the dirt or try to keep up.  Tag is my middle’s favorite game to play with me is a tag.  Tagging her is impossible, but the chase is a great workout because she is so fast. She also enjoys watching me fall all over the place trying to tag her.  Once in a while, I get a lucky break, but I always end up laughing my abs off and get a good little cardio burst from the stop and start of tag my middle has memories of her mom falling around the park like a fool and couldn’t catch her. Then Mimi, requires lifting, holding your arms up to make sure they don’t fall, pushing around the merry-go-round, and pulling or pushing the swing back and forth. Thirty minutes of playing with kids is a decent workout. Then you always have just monkeying around which is fun too, and your kids will love it. September was National Childhood Obesity Awareness month and getting outside as a family is a great way to start healthy foundations in children’s lives.

3. Workout at home

That’s how I started doing different things at home. Creating a routine daily to sweat for 30 minutes I would get up early do my devotions and then workout. Two years later it is still a habit.  Doing workouts at home is great because it is non-intimidating and convenient. It also leaves you no excuse.

4. Join an Online Fitness Community

If you don’t have the support group physically the Internet can be a blessing with help you stay accountable.  Do your research when you choose a program! There are some great programs that can give you a plan for a home or gym workout as well as accountability.  My Bible’s and Bootcamp members have seen lots of success through the fellowship and accountability of my online group training program.

 

5. Find a fun Group Exercise class

I’ve written about how this is my third major weight loss in the past.  When I lost 105lbs (before social media), I did it through participation in classes at my local YMCA. I’ve done miles and miles of spinning, hours of Zumba, boot camp and kickboxing. I even did this Triathalon class for six weeks it was really intense, but I found results. Recently, I was certified in Zumba, PKfit, and I teach a weekday group class that coves HIIT, Upper and Lowe body Resistance and Cardio Kickboxing.  The results I see in teh members who consistently attend classes and follow an adaptable nutrition plan are phenomenal.  I am really excited to start teaching Strong by Zumba™ in the next few months. I’ve put a lot of things on the back burner while I was finishing school, but I am really excited to become an instructor.  Strong by Zumba™ is a program that is picking up in popularity because of the difference it is from what we know as Zumba. There are no shimmies or grapevines. This workout is ” is a high-intensity interval training workout driven by the science of Synced Music Motivation.” It has more traditional fitness moves like squats, planks, pushups and yes, burpees which you will not find in a Zumba class.  You should find your local class, or if you are near me you can check me out in a month at Revolution 360 on Saturday’s soon!

6. Try something that scares you

This year I have been doing things that I wouldn’t have done a few years ago because of anxiety. Even though I was blocking myself, it didn’t stop me from being curious about a lot of things.  This year I have decided to try those things and stop thinking about them, so when opportunities have presented themselves, I have tried something new.  What I have learned is that trying something new may unlock a passion that leads you to want to do it on a regular basis and not only would you have started a workout you may enjoy and look forward to doing it; cool concept? Just because lifting weights is what other people do doesn’t mean that you might have better results and enjoy what you are doing by swimming or fencing or double dutch or pilates.There are so many different possibilities and a way to “workout” and exercise; it’s not a one size fits all.You deserve to live a healthy life, and it looks different on every one. Just as we are “uniquely and wonderfully made” so is how our temples are honored.

7. Pray

Pray for direction, pray for self-discipline, pray to crave the things that are good for your body. Pray for a desire to treat your temple the way it deserves to be treated.  In Bibles and Bootcamps, we lead you through 6 weeks of daily devotions and prayer to change your mindset and hear from “I HAVE to workout to I GET to workout;” and in doing so, you are honoring your temple. The mind is a powerful thing and making adults do what they don’t want is hard. That is the hardest part your mental mindset, but when your mental, spiritual and physical are working together you can full honor God and bring Him glory!

 “Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.” Romans 12:1

Is getting started with a workout program a struggle? What makes it hard?

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Fitness Fitness and Health

What is Leg Day?

What is leg day?

While many people are mixing it up doing Total Body Blast HIIT or Glute Building Circuits or other fitness trends. There is something to be said by grouping your workout routine by muscle group. It’s a technique that is popular with bodybuilders for many reasons.  

The goal of a Body Builder is to build muscle and look symmetrical it’s more than just a muscle defined tanned physique. There is a purpose to the training.  To target muscle groups and their weakness aesthetically is what the term Leg Day came from. In your workout routine on Leg Day you are focusing on just that the lower limbs of your body.

Leg Muscle Group

 Usually broken up into several parts:

  • Quads
  • Hamstrings
  • Adductors
  • Abductors
  • Glutes
  • Calves

These are the focus on leg days. Depending on how your periodize your workout that can also be broken up into their separate days or groups.  It is common to see Antagonist muscles (muscles that work opposite of each other) group together; such as Quads and Hamstrings. You also see Synergistic muscles too (muscles that work together) Such as Hamstrings and Glutes. It really depends on your goals and what you are trying to build aesthetically. Targeting these muscles on specific days allows people to track their progress and specifically train areas they feel weak.

Two Leg Day Workouts

Today I am sharing two of my favorite Leg Day Splits and a workout to target these muscles.  Progressing your weight as your body adapts to the load and resistance will help you to gain muscles in these areas.  

If you don’t challenge your body, you won’t change despite how often you hit each muscle.  Your body needs to adapt to stress to change so make sure that you are challenging yourself a little further each workout either with reps, the speed of reps or the weight that you use to do the exercise.

How to build leg muscles?

There are various ways to cause Hypertrophy in muscles when I train my clients I prefer super and triple sets because you can get a lot done in little time.  

Circuits are also a great way to challenge yourself these workouts can be done both ways a continual circuit where you are moving from one exercise to the next without rest until the end. Most people prefer circuits because it makes them feel like they are getting the workout they typically expect.  Most people are looking for a heart pumping, sweat inducing, breathless panting and a circuit with high effort can achieve all of those things. 

I also use supersets or triple sets where you group two or three workouts together with little rest in between exercise and a break between sets. You can get a lot done with Supersets and challenge yourself depending on how they are grouped. 

Leg Day 1- Super Sets

Quads, Hamstrings, and Calves

Each Exercise 3 sets with 10-12 reps each exercise

 

Leg Day 1 Circuit

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

 

Leg Day 2- Super Set

Adductors, Abductors, and Glutes

Each Exercise 3 sets with 10-12 reps each exercise

  • Banded Crossover Donkey Kicks (Targets Adductors, Abductors, and Glutes)
  • Cable Kickbacks (Glutes)
  • Sumo Squat (Targets Adductors)
  • Pulse Tippy Toe Lifts (Targets Adductors, Abductors, Calves and Glutes)
  • Romanian Deadlifts (Targets Glutes and Hamstrings)
  • Barbell Banded Hip Thrusters (Targets Adductors, Abductors, and Glutes)

Leg Day 2- Circuit

Adductors, Abductors, and Glutes

Circuit for 30 seconds each exercise 10 sec rest in between 60-90 seconds between 2-3 sets

  • Banded Crossover Donkey Kicks
  • Cable Machine Kickbacks
  • Hip Abductors with Cables
  • Cable Hip Adductors 
  • Deadlifts
  • Barbell Hip Thrusters

Working Leg Day into your Schedule

When targeting muscles, I prefer to begin my week with a Leg Day and finish it with a Leg Day!

You can add a third Leg Day in the routine but make sure if you are lifting heavy that you don’t hit the same muscle group day after day. You can cause muscle fatigue or overtrain which will cause other setbacks that will not help you reach your goal. I like to split my leg days up with Upper Body days in between for example;

A Sample Workout Schedule:

Monday- Leg Day 1

Tuesday Upper Body 1

Wednesday Leg Day 2, Conditioning or Rest Day

Thursday Upper Body 2

Friday Leg Day 2 or 3 (Depending on if you did conditioning)

Saturday Conditioning

Sunday Rest

It really is up to you and what your body can tolerate but make sure that you are working smarter and not harder so that you can get your desired lean legs quickly.

Do you work on just one muscle group at a time or do you like to mix it up?

 

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Fundamentals of Macronutrients

While I was prepping me macro counting, I also took a few nutrition classes in school. So, that makes me an authority on macro’s, right? Nope, but I am going to let you in on my notes from my research.

What are Macro-nutrients?

According to Visualizing Nutrition Everyday Choices, macros are “Carbohydrates, lipids (aka fats. Proteins, and water.” I do not include alcohol although it is a macro; it is not a nutrient required to live. It does contain calories which is why it is a macro but let’s try to keep it out of our count.  These are all considered macronutrients and what we need in large amounts. There are also micronutrients which are vitamins and minerals, and we only need a little that is why they are micro. 

 So, when someone is counting macro’s they are measuring their Carbohydrate, Fat, and Protein.

carbohydrates

 Carbohydrates

Let’s tackle that monster first!  Should I eat them? Shouldn’t I? Please do eat Carbs.

The purpose of Carbohydrates is to fuel our bodies with energy.  They are stored in the liver, brain, blood, and muscles as glycogen. 

You can get carbohydrates from Starches, sugars, and fiber.

 You can get carbohydrates from:

  • Fruit
  • Vegetables
  • Grains: Amaranth, Sorghum, Barley, Quinoa, Farro and more
  • Oatmeal
  • Steel Cut Oats
  • Sweet Potatoes/Yams
  • Brown Rice
  • White Rice
  • Whole Wheat Bread
  • Ezekiel bread
  • Cream Of Wheat
  • Cream of Rice

You can also get them from processed foods and drinks but since you’re trying to make healthier choices stick to Whole foods.

 How much is enough?

We all are different. Thank God.  It can range from zero-700 grams per day.  The daily recommendation 130 grams of carb per day. If you are counting macro’s, I would go to a macro calculator. When taking into account your macro numbers, there is usually activity level, body weight, body fat percentages, and goals.

You need to know your Lean Body Mass

A range that I saw consistently was .5-2 grams per pound of lean body mass.  Lean body mass everything (including organs, blood, bones, muscle, and skin) that is not body fat.

 Body-Fat = Lean Body Mass

The Lean Body Mass Formula:

Body Weight- (Body Weight x Body Fat Percentage) = Lean Body Mass

Or you can use an automatic calculator. Which is secure and google away.

Lean Body Mass is a good thing to know.  It will help you to track changes that you have in your Body Fat versus whether the scale decides to behave or not it can give you a more accurate idea of weight loss! It also helps to make sure you are just losing your fat and not muscle too!

Protein

Assist you in building muscles if consumed correctly it can also prevent muscle loss if you have a calorie deficit.

Protein has also been linked to controlling appetite and helps keep you full longer better than fats and carbohydrates do.

Another thing about protein is that it requires a lot more energy to digest than other macronutrients.  It has been said that protein is an excellent example of effective calorie burning gram for gram.

That is why a lot of high-protein diets have been associated with better fat loss.

You can get your protein from both vegetables and animal sources:

  • Egg
  • Skinless Chicken Breast or Cutlets
  • Lean Turkey
  • Top Round
  • Steak Filet Mignon
  • Fish
  • Beef
  • Cottage Cheese
  • Pork Tenderloin
  • Wild Sea Bass Wild Swordfish

Vegetable Sources:

  • Chia
  • Hemp Seed
  • Soy
  • Seitan
  • Quinoa
  • Natta
  • Spirulina
  • Legumes

How much is enough?

Again, this is all dependent on YOU! Your weight, body fat percentage and goals need to be accounted for.

A consistent range that I found was .5 grams-2 grams per pound of lean body mass.

According to Authority Nutrition, “The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man. Forty-six grams per day for the average sedentary woman.”

Example:

You weigh 140 lbs. and you are at 25% body fat; your lean body mass will be

140 – (140*25%) = 140-32.50 = 107.5 is your Lean body Mass what is left AFTER the body fat.

108 x .5 g of protein = 54 grams of protein. If you planned on consuming .5 grams of protein per day for your goals. That is why with macro’s-goals matters!

 fats

We need Fats in our diet

Despite the low-fat nonsense you see in the store. Fat can be good!

Say what? Yep, we need fat to survive it helps us with vitamin absorption, hormones and their regulation, keeps our brain functioning properly among some of the things which are pretty significant.

How much is enough?

Always ask this question, huh? Well, we all know too much is too much but how much is enough?

Good question but guess what that depends on? Yep, you got it your body weight, body fat percentage, and your goals.

A consistent range is 15-45% or .35-.7 grams per pound of lean body mass. That can be calculated just like the protein.

Although, a lot of people give that range. According to Health.gov, you should strive for “a total fat intake of no more than 30 percent of calories, as recommended in previous editions of the Guidelines.”

You can get good sources of fat and poor just like any other macronutrient.

My suggestion:

  • Olive Oil
  • Flaxseed Oil
  • Coconut Oil
  • Grapeseed Oil
  • Safflower Oil
  • Fish Oil
  • Almond Butter/
  • Cashew Butter
  • Almonds
  • Pecans
  • Walnuts
  • Cashews
  • Natural Peanut Butter
  • Avocados

What does all this mean?

When someone is counting their macro’s, they are tracking the Protein, Carbohydrates, and Fats they eat in a day versus calories.

Now each macronutrient has caloric value in your diet which is where former calorie counters find a little peace.

macroscalorievalue

When counting your macros as long as you focus on the grams of macronutrients and use an amount according to your goals.

With the information from a nutrition label instead of counting calories you can create your Macros:

For Example:

This is an example of how although you are counting macro’s it still equals your calories. Why? Calories are the amount of energy food gives you. Macronutrients are where the calories come from they are the nutrients that provide you with energy.

Are there any other things that need to be counted when calculating macros? No!

NOT:

·         Saturated Fat

·         Cholesterol

·         Sodium

·         Dietary Fibers

·         Sugars

·         Added Sugars

·         All the Vitamins, Calcium, Iron and Potassium are Micronutrients so, not these either.

What do I do if it doesn’t have a label?

Google it! My Fitness Pal it, get a educated idea of the macros in your apple, chicken breast, or baked potato.  Gift of modern day technology. You can track everything on My Fitness Pal if you like.  I just wanted to break it down, so you understand what the macros look like and are coming from.

countingmacronutrients

Still concerned? Or, Ready to try?

For those who are still a concern, I will address a few issues I had at first!

This seems complicated why not just track my calories?

Macro tracking or counting helps you make sure that the weight that your loss is not the muscle you have worked so hard to gain.

Most weight plateaus are from eating their macros disproportionately.

A typical weight loss strategy is to reduce calories but by cutting calories; Do you know if you’re getting the adequate amount of carbohydrates to fuel your workout?

You can remain counting calories but if you’re looking to improve your health. Maintain your muscle definition and work to your bodies best ability. Make sure you’re getting your adequate macronutrients for today. It’ s really up to you I say at least give it a try!

Do you use macros? Have you heard of counting macro’s?

References
Grosvenor, Mary B. Visualizing Nutrition Everyday Choices. 2nd ed. Hoboken: Wiley Visualizing, 2012. Print.
http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocument sRegulatoryInformation/LabelingNutrition/ucm385663.htm http://www8.nationalacademies.org/onpinews/newsitem.aspx?Rec ordID=10490 http://www.nationalacademies.org/hmd/Reports/2004/DietaryReference-Intakes-Water-Potassium-Sodium-Chloride-andSulfate.aspx  b+

 

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Fitness and Health Mealtime Monday

Intermittent Fasting Lowdown

My Full Disclosure Policy

Intermittent Fasting has been pivotal in my weight loss

I have a confession I haven’t been 100% forthright in my weight loss journey.  For about ten months I have been intermittent fasting.  When people ask me how I lost 70 lbs, I always say it was through Pray, Eat Well and Exercise. It never occurred to me that Intermittent fasting had something to do with it too but looking back it probably has helped me tremendously.  It wasn’t until I was talking to someone about how I intermittent fast and she said, “Well, De that sounds like your secret formula.” I never thought of it like that because at this point it’s second nature I have been doing it for almost a year now.  

Intermittent Fasting is an eating pattern that alternates through fasting and feasting periods.  Fasting has been practiced since Biblical days and now modern day science can give you a definition of the benefits of this longtime practice.  It is also prevalent in the Fitness and Health Industry, and now there is a resurgence of people fasting other than for Biblical purposes.

According to the National Institute of Health, there are so many benefits to fasting:

  • Reduces inflammation. Inflammation can have some adverse effects on the body. It’s the way your body responds to outside threats like stress, infection, or toxic chemicals. An overreaction can cause your body to “fight” itself which can lead to chronic diseases among other things.  Fasting has been
  • Optimize energy metabolism- your body uses what it has more efficiently during fasting.
  • Bolster brain function.  According to a National Institute of Health Study, “The behavioral responses to Intermittent Fasting are associated with increased synaptic plasticity and increased the production of new neurons from neural stem cells” (Lee et al., 2002). Meaning your brain sends signal better and creates new signals more often.
  • Protects against diabetes, cancers, heart disease there has been studies that intermittent fasting during chemotherapy has helped reduce the toxicity levels in cancer patients and improving they’re well during treatment. (Lee et al., 2012).
  • Protects against neurodegeneration (such as Alzheimer’s). When you are fasting your body will utilize fatty acids for energy; meanwhile, your brain is using ketone, amino acids, and other free fatty acids. Studies show that “a human can survive for 30 or more days in the absence of food.”  It has also been hypothesized that the process of Ketolysis that happens during prolonged fasting has had improved the aging process and had a positive effect on mice with Alzheimer’s disease.
  • Reduces obesity, hypertension, asthma and rheumatoid arthritis.
  • Fasting has the potential to delay aging 

How I do it?

You’re going to find a lot of different methods.  Everyone has the secret sauce but if you do your research, follow common sense you can fast too.  Three methods of intermittent fasting can be found with lots of different names and variations, but I will give you the fundamentals.

There is the controversial 5:2 Method: Where you eat your calorie regimen for five days but two days consecutively you eat 500-600 calorie.

There is the 16/8 Method:  This method was popularized by Leangains and has been called “Leangains protocol”; You do a 16 hour fast and then an 8-hour feast or eating period.

There is the Eat-Stop-Eat Method: This is when you feast you fast for 24 hours 1-2 times per week.  It’s usually dinner to dinner, so you have overnight, but it’s still hard to withstand from food for 24 hours.

I do a combination of the 12/16/8 method and Eat Stop Eat Method.  It sounds very confusing but like anything, once you’ve been doing it for so long becomes second nature.  I do a 12 hour fast daily; kitchen curfew is 8:30 pm (which is late) and then the I don’t resume eating till after 8:30 am.  On arm days I typically do a 16 hour fast I will do kitchen curfew at 8:30 pm and then begin eating the next day at 12:30p.  On Sunday’s I usually do a stop to eat.  From Saturday dinner time to Sunday dinner time I fast. I’m not going to lie at; first, it was crazy hard, but now I don’t have an appetite until dinner Sunday.  I don’t usually do anything other than Church and nap. It’s a beautiful day to relax, fast and worship.

Why I do it? How

When I fast I feel better and I have more energy. I am not snacking all day, and it’s easier to hit my macros in my 8-12 hour feasting span. I plan fewer meals, and they are more massive and more nutrient dense to get all that I need.  Having lots of small meals has me in the mindset of continually nibbling, and I need to sit and eat meals if not I end up biting more than I intended. It helps to boost my metabolism as well while I am eating for my goals.  I have found it very useful in my weight loss journey and contribute it to my belly fat loss as well.

Should you do it?

If you are currently underweight or have a history of eating disorders, I would not recommend fasting.  If you want to try another approach at your nutrition and the way you eat I would try it for a week and see if it makes a difference.  Try it longer to have a lasting effect.  It’s really up to you, but I would inform myself before “joining a challenge.” The most adverse side effect of intermittent fasting is hunger.  Other than that it is beneficial unless you have a preexisting condition that prolonged fasting would effect such as diabetes.  With any nutrition program, you should consult your doctor first. Also, intermittent fasting is not going to replace getting prayer, rest, exercise and eating nutrient-dense food.  This is in addition to your existing exercise routine.

Where do you begin?

Begin with a 12 hour fast for at least three days a week and graduate as it gets easier.  Nothing crazy stop eating at a specific time every night and don’t begin again until 12 hours later.  I would also encourage you to drink up your water during this time it will help you with cravings and meet your hydration needs.  It’s that simple. The more complicated it, the less efficiently it is adapted.  You’ll know when you’re ready to try other methods of intermittent fasting.

Some basic considerations:

  • While fasting it is okay to drink, water, coffee, tea, and no sugar beverages.  I like to start my days off with BulletProof coffee which is Organic Coffee, 1 Tbsp. Coconut Oil, 1 Scoop of Vital Proteins Collagen and a little Cinnamon or Chai Spice Mix I don’t do Protein Shakes, Meal Supplements or Dairy Products while fasting
  • I thought breakfast is the most important meal of the day and it should not be skipped.  Breakfast is essential, but the positive effects of fasting on your body supersede the impact of well-balanced lunch.
  • Should I take supplements or medications while fasting? Most supplements and medications recommend consuming with a meal because they are fat-soluble. Of course, consult a physician, but you should probably wait until you resume eating to take your supplements and medications.
  • If you workout early in the morning and concerned about fasted workouts they are found.  There has been lots of research on the benefits of a fasted exercise.  I also recommend Branch Chain Amino Acids or BCAAs to drink before or during your workout.
  • I don’t want to lose my muscle gains.  Muscle gains are from proper protein intake.  During your feasting time, you should be making sure you are getting the appropriate amount of protein to nurture muscle growth and prevent loss. There have been studies that intermittent fasting will result in less muscle loss than if you restrict your caloric intake.
  • I don’t want to get Metabolic Damage from fasting and slow down my metabolism.  GRR!  Another lack of research that is going around I’m not sure if it’s to scare women or people don’t check their facts but short term quick boost metabolism.  It’s fasting for long periods of over three days that can cause damage and a suppressed metabolism.

Have you ever intermittent fasted?

 

 

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