The 4 Most Popular Intermittent Fasting Protocols. Today, we’re going to get in depth about the most popular Intermittent Fasting protocols. Before we begin, in the last article about intermittent fasting, I gave you a brief primer on the practice. Rate your experience with VITAMIN E on WebMD including its effectiveness, uses, side effects, interactions, safety and satisfaction. Pretty simple. However, the reason this works well is because it’s coming on the heels of a cheat day. When you overfeed (cheat), leptin levels get bumped back up, increasing rate of fat loss. The top 4 Intermittent Fasting protocols for fat loss, muscle gain, & health, presented by New York Times Bestselling fitness author John Romaniello. What is a low carb diet, really? When can a low carb diet be beneficial? Should everyone follow a low carb diet? Or, can a low carb diet ruin your health? This is a list of Canadian literary figures, including poets, novelists, children's writers, essayists, and scholars. Scheduling a period of fasting subsequent to a cheat day, therefore, does two things: Prevents any fat gain from the caloric spillover of eating, oh, I dunno, 1. Elevated leptin levels from the cheat prevent stagnated fat loss, allowing the hormonal benefit from the fast (explained HERE) to proceed uninterrupted. More than anything, this is just a practical approach, and was created to alleviate discomfort. I started using this method before looking into science of any kind; it just happened to work. DRAWBACKS: There are a few here. There first is that in order for this to be applicable, you have to have a cheat day—can’t exactly do a feast/fast without the feast. I made a pretty compelling argument for the inclusion of cheat days here, but if you don’t like them, you don’t have to use them. From there, the main drawback is that you’re really looking at a 3. I think this is a good fit for most people – Monday happens to be the busiest day for most people (myself included), and so if ever there was a time where it helped to free up a few hours by not eating, this is it. The first of these is that it is easily adaptable to any lifestyle, and it’s very hard to screw up. Even if you “compensate” and eat a little more on the days you’re not fasting, you are still going to wind up with a fairly substantial caloric deficit. However, for many of my coaching clients, this is a sort of “every other day” approach that works well with them. More than anything else, I frequently find myself referring people to Pilon’s book as a an IF primer, and a good resource for understanding a lot of the science behind why fasting work, and I’ll make that recommendation here: check out Brad’s site and book for more info. Hour Fast (aka Warrior Diet)SUMMARY: The Warrior Diet was the first type of structured fasting that I tried. I tried the diet for the first time in 2. Simply, the diet is, in theory, a 2. Instead, warriors in cultures ranging from Roman centurions to the Spartan elite subsisted on one to two meals: a large meal in the evening and (sometimes) a small meal in the morning; according to the author, that is. The diet itself is modeled after this type of eating schedule; however, it’s worth noting that this is often criticized for not being “true” IF. That is, in most cases, while having a small breakfast and a large dinner will probably work for weight loss, there may only be 8- 1. These are kept quite small. Having said that, some fasting purists understandably maintain that Warrior Dieting, should you choose to exercise these options, is not fasting. In practice, however, most people skip the small meal and simply have one large meal at the end of the day. BENEFITS: Much like a 2. While some IF authorities dismiss the Warrior Diet based on that, I feel it should be respectfully acknowledged, given that it was the book that got people talking several years back. Moreover, while the book does lack in science, it’s truly an enjoyable read. The author has a very engaging writing style and adding to the fun is the fact that he was an editor for Penthouse. Plus, if that wasn’t cool enough, as mentioned earlier, this diet is based on the eating habits of awesome warriors–including Aragorn, son of Arathorn, Heir to the Throne of Gondor, of the Lord of the Rings fame. Seriously, check it out. In this video, Aragorn debates the merits of Warrior Dieting vs. Frequent Feeding with Pippin: http: //www. Est. 7sehe. M1. 6/8 Fasting (aka Lean. Gains)SUMMARY: Popularized by Martin Berkhan, Leangains or 1. IF where the fasting period is 1. Designed specifically with training in mind, and mean to to be used for such, the 1. Berkhan is great in terms of showing his research, his clients get excellent results, and, if the rumors are true, he is one of the few people aside from myself who liked Final Fantasy 6 better than the inferior but infinitely more popular FF7. BENEFITS: In addition to having all of the benefits inherent in other types of fasting, the 1. While something like 2. Hour fasting or Alternate Day Fasting will give you these benefits, these methods are not for daily practice, whereas 1. A number of studies have recently shown that larger, infrequent meals are better for satiety than small, frequent meals—so you’ll be fuller, longer. DRAWBACKS: There are very few drawbacks to this style of IF, and these mainly come from scheduling. You see, from everything I’ve seen and read, the LG protocol is MOST effective if the workout is performed in a fasted state, and the meal that breaks the fast is immediately post workouts. For some, execution can become a little impractical; for most people, adhering to that simple rule forces them to shift the feeding window to inconvenient times. I find that most of my clients are able to workout either in the morning (roughly 6am, before work) or in the evening (6pm), after work. Given that we want to have a 1. PWO meal and begins an 8- hour feeding window, you can see how either of those times present some issues. For example, let’s look at 6am. In order for this to work as your first meal, your last meal is going to be at 4pm (allowing you to fast for 1. Right off the bat, I see three (theoretical) problems arising here. This first is that having your last meal at 4pm can present some social issues, at least if you ever want to have dinner with your friends or family. I’ve said in other articles that in my experience, it’s often very clients who try to have . While most fasting is effective mainly because it prevents you from eating, the Lean Gains style is really about making your hormones your bitch. Which is awesome. This style of IF is best for serious folks and those who are already lean; and, again, this is the ONLY style of IF that was designed specifically with fitness- oriented people in mind, and therefore yields exceptional results for folks who train consistently. It’s worth mentioning that Berkhan is one of the guys most responsible for the “IF movement,” and spent years arguing against ideas that many fitness pros (myself included) thought were “fact.”All in all, he (along with Pilon) is a big part of the reason guys who weren’t talking about IF last year are talking about it this year. So, while he didn’t invent IF, I feel I should give him a wi- five. If you haven’t already, please check out his site here. INTERMITTENT FASTING PROTOCOLS WRAP UPThat’s about it! That means that you can practice intermittent fasting regardless of your nutritional restrictions or preferences—it doesn’t matter if you’re a low carb- er, a Paleo dieter, lactose free, vegan, or anything in between; you can simply apply the IF system of your choice to your current diet. This is because intermittent fasting is a way of eating, a nutritional lifestyle that will allow you to reach your goals in an efficient and convenient manner, and then hold onto your physique one you achieve them. Okay, time to sound off! If you’re NEW to IF, leave ANY questions below. When not doing that, he serves as the Chief Bro King of the Roman Empire and Executive Editor here on RFS. You can read his articles here, and rants on Facebook.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. Archives
July 2017
Categories |