8 Reasons To Start Intermittent Fasting (Part II)

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So Part I of this series tore down a ton of “the usual” tips given by personal trainers…

“Eat breakfast”

“Never skip a meal”

“Never eat carb’s after whatever-o’clock”

“Eat 6 meals per day”

I’m here to tell you it’s all wrong.

Here’s part II of my “8 Reasons” to clear it up some more…

5. You will increase fat burning hormones!
Hormones control most of your metabolic functioning. Fat burning is one of these, and losing fat is less about the “calorie in vs calorie out” theory and more about controlling your homones.

Of these hormones, growth hormone (GH) is one of the most important for fat loss. One of the best ways to increase GH is fasting, and it pushes your fat burning into overdrive.

During the fasting phase, or “undereating phase”, insulin also decreases, which ensures your prime fuel is fat and your body won’t store it.

You’ll remember that insulin is the storage hormone – so keeping this high means fat is stored and not burned.

6. You will increase fat burning enzymes!
So, now that our fat burning hormones are high, they need some of their bro’s to come and help them.

These bro’s come in the form of enzymes. Two of the main enzymes needed for fat loss will also skyrocket during a fast.

The first – Hormone Sensitive Lipase or HSL – is the enqyme responsible for allowing your fat cells to release fat so they can be burned (oxidized) as energy within the muscle.

The second -Lipoprotein Lipase or LPL – is the enzyme responsible for allowing your muscle cells to take up fat so it can be burnt as a fuel.

Fasting increases both of these enzymes to optimize fat loss. So when combined with the increase in hormones, it’s the ultimate fat-loss 1-2.

7. You’ll burn more calories!
As counterproductive as it may sound, fasting actually increases your metabolism and adrenaline levels.

During a fast, your calorie burning is increased. More calories burned = faster fat loss.

Personally I feel more energized than ever (And I’m a pretty high energy sorta guy) which means I then have more energy to workout later in the day. I was shocked at how it effected my energy, and how wired I felt all morning. I get SO much done between 5-11am it is ridiculous.

8. You’ll learn the difference between hunger and boredom!

“You are not hungry – you are bored.”

Most people have never actually experienced hunger. What they think is hunger is generally boredom, or some other emotion.

(Ever wonder why you overeat when you are either ridiculously happy like on Christmas or your birthday, or why you can demolish 3 blocks of chocolate after the nasty break up?)

The most surprising benefit people report back when they start fasting is a new found awareness of what causes them to eat.

Fasting is a pretty quick way to find what your eating motivators actually are. I never realized that a lot of the time I was eating out of boredom, not out of a physical need.

Before you can create change, awareness is key, and this is a great start.

For the time I practised IF strictly in 2012, I felt the best I have. In that time…
• I dropped 7KG
• I lost 9.5 cm’s from my waist (Went from 36” back into the faithful 32”’s)
• Increased strength in my deadlifts, squats and military press simultaneously
• I got more done. I love being productive in the mornings, and this was a main benefit. Didn’t have to worry about breakfast, mid morning snacks, or about bringing an esky full of food to work each day
• I could be more social. Didn’t feel anxious about eating out at night, and trying to watch cal’s and carb’s when being social
• My digestion improved. Digestion is the KEY to health, and within a few days it was a hell of a lot better.

Now I understand that these results could of also happened in any focused period of dieting, where I cycled carbs, cut out all sugars and junk, slept well, and trained hard, I could of achieved similar results.

Maybe…

But for me it worked.

Here’s how a typical day worked for me:

• I train mid-morning, so I would skip breakfast and train on an empty stomach. I always make sure I drink 1-2L of filtered water before 10am.

• Pre-workout was black coffee and 15-20g plain BCAA’s (This is my preferred pre-workout, not a big fan of all of the commercial pre-workout products or sweetened BCAA’s) During workout was 10g BCAA’s powder in water.

• Post-workout, I would break the fast with a greens drink.

• I would skip the norm of a protein shake and have a small meal instead. For me, it was generally about 100g of chicken breast, large salad and a tablespoon or two of olive oil. (Bulking? Here is when you would add some carb’s, either in the form of potato or rice)

• My next meal would be similar, and I’d repeat that again around 2 or 3 pm.

• If I felt I needed it, or for days that I trained a second time, I’d have a handful of nuts and maybe some cucumbers and a green tea to tie me over to dinner time.

• Dinner each day was the main meal, and this is what you’d get excited about. On workout days, it would typically be a 200-300g grass fed steak, 300-400g of sweet potato, a massive green salad with 2 TBSP olive oil, and 100g berries for dessert. On non-workout days, calories would remain the same and protein would remain the same, I would simply decrease carb’s to

• Calories were set at 14 x LBW in pounds. If you wanted a simpler version, you could not have to count cal’s.

Who is it NOT for?
• Pregnant mothers. Obviously your requirements are different, so check with your specialist.
• People with physical jobs. I attempted to help some clients with this who are tradesmen, and expend a helluva lot of calories before lunch. It just didn’t work for them. They did however shorten the fast to 12-14 hours by pushing breakfast back as late as they could, and they felt better. For those that need breakfast, keep it small, and stick to the “meat and nuts” brekky.

Any drawbacks?

  • It can take a while to get used to. Give it 30 days, but generally somewhere between days 2-5 you will adapt.

My advice? Try it.

I didn’t feel restricted, you can actually have a few desserts and cheat meals each week, as long as they’re at night and you have some control.

From a fat loss standpoint in general, I believe the best approach for most is to train in a fasted or relatively fasted state

I am back on strict IF after a few weeks away, so I will keep you posted in my quest for a badd ass body.

Here are some reads for people mush smarter than me, which will help…

As always, if you found this article helpful I can promise at least 6 years of good karma if you hit LIKE below. Comment to let me know your feedback or thoughts on IF. Appreciate it…

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  • Hi Pete, well this seems like a real back flip on how you told me to follow the 10 week challenge last year. I just don’t get how what was good last year is no good this year. I am feeling very disillusioned with the whole thing. I know I am not a Grade A student for weight loss but really…..I just don’t get it.

    Frederika

    • pete

      Hi Fred, I agree that is is, and I guess it shows that you always have to be learning and adapting and never accepting things the way they are. I’m sorry this confused you – I weighed up not sharing this info, for this exact reason, but I wanted to be 100% truthful. There are plenty of things that are the same – eat clean foods, quality matters, minimize sugars, eat proteinn, and of course combine it with training. This is actually a much more SIMPLE way to eat. The major change for you would be to postpone first meal to 10-11am, and on workout days, have carbs with dinner. That’s all. Everything else is similar.

      At the end of the day, the old meal plan will still work. BUT this is a better, easier and more effective way. Hope that clears things up… Pete

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