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How Intermittent Fasting Can Fast Track your Weight Loss

How You Can Use Intermittent Fasting to Fast Track your Weight loss!

If you’ve been working out in a gym or training with a personal trainer in Vancouver lately you’ve most likely heard of intermittent fasting or maybe you’ve heard just whispers of it from fellow fitness enthusiast sea-wall runners as they wiz past! So now you’re dying to know what intermittent fasting is and why people are turning to it to accelerate their weight loss goals. 

Intermittent fasting has only recently entered the health and fitness consumer mainstream, however fasting has been in cultural practices around the globe for thousands of years. Many people believe that cycles of fasting is a more natural state for humans than the “old fashioned” 3-5 big meals a day.  Controlled fasting will reduce your overall calorie intake as well as increase fat burning hormones to facilitate weight loss. 

The idea of intermittent fasting came from the studies of Dr. Valter Longo, a highly acclaimed professor at the University of Southern California and the author of The Longevity Diet.  

While intermittent fasting is still under research, hundreds of clinical studies have shown it to be beneficial for weight loss. Due to the powerful effects it can have on your brain and body we do not expect it becoming just another fad diet either! Not only will it help shed stubborn fat but it can even slow the body’s aging process, reduce the risk of certain diseases and benefit your health and vitality in a myriad of ways.. 

If you’re trying to lose weight we always recommend reducing calories, consistent exercise and practicing healthy lifestyle habits like getting enough sleep and staying hydrated first but if you would like to add in another step, some experts say IF could be a good “jump start” for the metabolism. 

So what is intermittent fasting? What are the best methods and how can you use intermittent fasting to fast track your weight loss? 

1) What is Intermittent Fasting?  

Intermittent Fasting, or a better term would be Time Restricted Eating is not so much a diet but rather an eating cycle. It does not focus on what specific foods to eat or not to eat but rather WHEN you should eat. IF cycles between phases of eating and fasting.

2) How Does IF Speed Up Fat Loss? 

Weight loss is the most common reason people practice intermittent fasting. By making you eat less meals throughout the day, IF automatically reduces your caloric intake. Being in a calorie deficit will lead to weight loss.  But some of the IF magic happens on a cellular and molecular level. When you’re in a fasting state, the body will adjust hormone levels to make fat cells a more readily available source of fuel.  Lessening your calories and burning fat for fuel…… we think that sounds like a recipe for long term weight loss! 

Here are some other key things that happen during intermittent fasting: 

  • Insulin Sensitivity: Refers to your cell’s ability to respond to insulin. The insulin hormone’s main role is to manage blood sugar levels. Unhealthy diets, prolonged high blood sugar and genetics can damage your insulin sensitivity. Improving your insulin sensitivity with tools like intermittent fasting can reduce the risk of certain diseases such as type 2 diabetes.  We like to think of fasting as a much needed restful vacation for your hard working insulin!
  • Human Growth Hormone Increase: HGH aids largely in muscle growth and fat loss.  Cell reproduction and keeping bone, muscle tissue and fat metabolism in good balance are other benefits. 
  • Cellular Repair: Fasting can give your cells a chance to focus on repairing and removing old protein build up inside the cell. 
  • Gene Expressions: Now we’re getting science-ey! Several studies have shown that fasting and lowering calorie intake positively changes the genes that control longevity, aging and protect again disease (1).

3) How To Intermittent Fast: 

The simplest way to start is to follow Dr. Longo’s idea of Time Restricted Eating. This means eat for 12 hours then refrain for 12 hours. For example you can eat from 8 am and stop at 8 pm. Then not eat for the next 12 hours. 

There are several different other ways we’ve seen come into practice.  Since this can be a radically different way of eating than you’re used to we suggest not going to the extreme. Start off slowly, monitor how you feel and be patient. 

  • 5 by 2 Method: This involves consuming only about 500-600 calories on two non-consecutive days a week and then eat regularly the other 5 days. 
  • 24 hour fast: This is where you fast for a complete 24 hours on one or two days a week. This one can be a little tough at first so we recommend starting with just one. 
  • 16 by 8 Method: This is the most popular one as most people find it the easiest to sustain. For example, skip breakfast and start eating at 1 pm and then finish eating at 9 pm. Fast for 16 hours in-between before you start eating again the next day at 1 pm. 

“By reducing your calorie intake, all of these methods should cause weight loss as long as you don’t compensate by eating much more during the eating periods.” says Chris Gunner BSc in his article on intermittent fasting

How Can I Make Fasting Easier?

Make sure to be mindful of what you eat during your eating phases, if you indulge excessively you might not see any results from IF. During the fasting phase make sure you drink plenty of water or herbal tea and keep yourself busy to fend off hunger pangs.  If you get dizzy during a fast, Dr. Jason Fung a Toronto based kidney specialist explains: “…Most likely, you’re becoming dehydrated. Preventing this requires both salt and water. Be sure to drink plenty of fluids. However, the low-salt intake on fasting days may cause some dizziness. Extra sea salt in broth or mineral water often helps alleviate the dizziness.”(2)

Intermittent fasting looks like a great tool you can use to help rev metabolism, reduce belly fat, waist circumference and improve your overall health. If you’re new to this or have health concerns such as low blood pressure perhaps consult your doctor before trying IF.  If you’re keen to try intermittent fasting, a personal trainer can help keep you on track and motivate you stick to an IF method!

 

 

 

 

 

 

 

May 12th, 2011

I am going to train Sara right now, she came to circuit class this morning and she is a little worried about the family wedding that they are going to this weekend because she has been doing really well with her diet and smoking/drinking. I tried to give her some advice on better food choices and to try to put salad dressing on the side of the salad. I also told her that she might want to have a glass of water between drinks so that she is never in a situation where she is not holding something and it will also help her so that she stays hydrated and it helps to prevent hang over’s.

Sara told me that her arms are sore from the workout this morning, so I decided that we could do some cardio today. I actually had Sara running on the treadmill today. It was the first time in a long time that she has run and she is surprised with herself that she could actually do it, Sara has a habit of saying “I can’t do it” to certain things and I know she can. I would not ask her to do it if I did not think she could do something.

Sara is getting stronger and it is really nice to see. I am not sure if she realizes this but she will soon.

Rob Fraser came into day for his session and as he came into the Shack Gym I noticed that he was limping really badly. I know that he has bad knees but they have not been that bad. Over the past couple weeks it has been getting worse, he showed me his knee and it is twice the size of the other one. I told him that he needs to get this checked out sooner rather than later because it is not going to get any better. I also told him that he had better have it checked out before I see him again; he has a physio that he knows, I told him he better go there.

I had no idea about his knee so I have to change my game plan for the workout, it’s not a problem what we can do today is an upper body session and I can include boxing for his cardio session. The great thing about boxing it gets his heart rate up so he will sweat but it does not put any pressure on his knee. There is sweat flying everywhere and I am working him hard. I love this because even though he has a sore knee he still wants to be pushed hard and he loves it.

Jen is here now and she is really not happy about being here, Jen said that she had to force herself to come today because she does not feel like being here today. Jen does not have any goals that she wants to work on today but she thinks she might feel better if she works out.

Is funny the first week we were here you were all gung ho for training, now it seems to me that you really could care or less if we were here or not. It seems to me that you have lost your drive and then Jen tells me its life. I have to say that I am really not feeling for her, I great really tired of hearing about people that complain about their lives when they actually having nothing to complain about. I do know that there are people out there that do have a tough life and I will say Jen does not, for god sake she has new gel nails every week so it can’t be that bad.

So because of her attitude I found it really hard to train her today because I knew she was not motivated, I really would have liked to kick her ass but I would have just made myself frustrated.

mikeveinot

May 5th, 2011

Today I am training Liz and I will say that I really enjoy training her because she really likes to be pushed and what’s to see results. One great factor that Liz has that I think will keep her focused would be her fiancé Paul, he is in pretty good shape and I think he is going to keep pushing her.

Today’s session is going to be tough I want to push her out of her comfort zone just a little, and I did it was great we did a few sprints on the treadmill and lots of lunges and squats which she loves because it is going to tighten up her butt. The other are that I wanted to focus on was her core. We did lots of planks, side planks crunches etc. She loved it. One of the best things about Liz is that she has such a great sense of humor and she is always cracking jokes…

mikeveinot

April 28th, 2011

I am training Melissa today and I noticed that she rode her bike to the gym, I think that is great but she did not have her helmet on. I wanted to let her know that I am a strong believer in helmets. I was in an accident less them a month ago and the only thing that saved me was my helmet. So because of that I made sure that she knows that and the next time.

It’s time to get on with the training session, I did warn her about the treadmill, only because she almost killed herself last week by falling off. I do give her credit for getting back on. Today’s session is going to be a full body with an emphasis on core and cardio. Body weight exercises and tubing work.

Melissa does a pretty good job today but I know that she can do better. I really hope that she is going to get into this whole workout thing. I really do think that one of her problems in eating and proper nutrition. I am hoping that she chats with Maria to discuss some form on nutrition.

Jonathan is here and I am hoping ready for a workout. This is my 3rd workout with him and the first 2 were not that tough, at least in my eyes. The session at the park did not last that long so my goal is to have him complete a full session. I still want to push him today so he knows what it is liked to be pushed and so that he can prove to himself that he can do it.

We did some boxing, the only real reason that I wanted to integrate boxing was so that he could work out any frustrations that he might have. I am also thinking and he might want to pursue it after we are done. His actual session went really well he worked hard you just need to keep on him because he will look for a way out of doing an exercise. You do need to remember he is only 13.

Mama Fraser is here and she is pumped for a workout. I think she brought her A game today. Mama Fraser worked really hard today, I am really impressed with what she did today. I love to see that she can be pushed hard and is will to be pushed…

I did ask Coleen how she thought her daughters were doing, Coleen was really impressed with how Sara is going with everything, she has quit smoking and there are days that she is just a little cranky. Sara decided to start with the patch and it seems to be working. It just goes to show that it can be done if you put your mind to it. The great thing about this is that it works with exercise as well; we just need to make sure that we keep everyone focused and motivated.

mikeveinot

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