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Best Personalized Workout Plan To Lose Weight – My Results!

Getting back into the gym? First, you need to pick a programme.

As a personal trainer and coach, I always receive requests for people trying to get back into the fitness game. Most people want some sort of personalized workout plan to lose weight generally. With a goal like that for a gym newbie, it’s hard to make a suggestion. You see it is much more complicated than just writing something up and a much more expensive option. From Veganism to atkins, to Intermittent Fasting, theirs a few paths you can take.

Two methods for finding the perfect workout regime 

intermittent fasting results guide tips

Most people will go to their gym and request a personal trainer. Your gym may have a staff of experts who can build a program for you… For the same price of between 600-1200 dollars. Entry into getting back into shape can be expensive if you choose this option.
It is much more cost effective for someone who is starting to get back into the gym to follow a set fitness guide. At ASCVS, we suggest most first timers or people who are out of shape to start with calisthenics.

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What is Calisthenics? Mostly it is the method of bodybuilding and endurance training that relies solely on using your body weight to perform exercises. This is the least amount of impact you can do to your body which is why we suggest it for beginners to build strength, cut fat and see their first progress faster.

Research shows that a high-intensity interval bodyweight training program combined with aerobic training like the stair climber can improve insulin resistance, decrease inflammation and improve a people with diabetes well being. In other words, a customized exercise to get more fit is generally centered around calisthenics pushes your body back into the game and gives you a fresh start to reach your goals.

I generally do a yoga and bodyweight exercise in the morning to jumpstart my day. Combined with a diet & supplements, you can reach most of your goals without stressing yourself out. The low equipment requirement allows me the flexibility I prefer in the morning. Which is a huge plus for a beginner.

In defense of workouts with weights at home

I do primarily exercise in a gym; I suggest most people exercise in a gym. Here’s the key reason why: good habits. Most people who are trying to get into the world of fitness catch themselves taking a break before they even get started. When you force yourself to go to a completely different location, you become more motivated to be productive. Even I get lazy some days and decide not to workout at home. I’ve been training for over eight years, and I always suggest a mix of home exercise and weighted training in the gym.

Weight training for weight loss for men

When you are training at home, I do suggest grabbing a dumbbell set OR a pull-up bar. You will undoubtedly at least play around with your home equipment (flailing around like children, it still exercises right?). Once you’ve set a plan for your diet and training regime you can add maybe ten pull-ups or a few sets of dumbbell shoulder press to warm up and get that serotonin flow to motivate you to do more.

Exercising regularly is very much an acquired taste, it took me years to build habits around what I put on my plate and how often I train.

Dangers of a heavy workout routine

Personalized Workout Plan To Lose Weight

Some of the most intense forms of exercise usually also involve back straining heavy lifts. Albeit it looks really cool on youtube or Instagram, you are probably killing your back. Determining injury rate by the hour, you can see that powerlifting or CrossFit is by far the easiest way to catch an injury.

“Osteoporosis a skeletal disorder characterized by compromised bone strength, predisposing to an increased risk of fracture”[ncbi]

The reason why I mention osteoporosis is that it is one of the many illnesses that you can avoid with exercise & of course calcium consumption. So if you can prevent osteoporosis and you train in less hazardous conditions, you are in a net BENEFIT to lifting. You must remember the whole point of training is a NET BENEFIT.

No hate for CrossFit

Look I have no personal qualms against powerlifting (I do it myself) or CrossFit (looks pretty goofy though). I just want to make sure people who are fresh in the gym are aware of the dangers. It is great you want to get back into the gym but do it slowly and with guidance. Theirs no perfect workout routine fit for anyone, especially since men and women lose weight at different rates and muscle is a huge factor.

In conclusion, a personalized workout plan to lose weight is best pursued online.

Following a guide will save you money and time. What you should also consider is following a proper diet in conjunction with your training program. We suggest the three week diet to get started. Many individuals I have trained have reached their weight goals from it alone. You shouldn’t stress your body or your mind when you are getting back into exercising. We firmly believe that you also should not have to pay hundreds if not thousands of dollars to kickstart your healthy lifestyle either. Alright, now take advantage of your motivation and get started!

Best Gym Supplements | Top 10 Fat Burning Pills

best supplements for weight loss

I’ve listed some of the most common & best supplements in the fitness industry. Check out the list and check the facts! If you really wanted to jumpstart your fitness goals, you’d download our free e-book!

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“Because so many product labels list scientific references to back up the manufacturers’ claims of performance and efficacy or effectiveness, it’s important to understand what constitutes a solid scientific study. A single study, even an optimally designed one, isn’t considered scientific proof. The results have to be replicated several times before they’re officially accepted as fact.

On the other hand, it’s also unrealistic to expect best supplements for food to undergo the same rigorous testing the government mandates for approval of a drug. Drug companies spend millions on lab testing, animal studies and human field trials designed to provide safety and efficacy of drugs.“

[0]

intermittent fasting results guide tips

  1. Fat Burning pills:

Research has shown that many fat burners do rely on placebo, but a few active ingredients have been shown to increase RMR. Caffeine and Green Tea extract being two of them. The benefit to fat burning pills is limited but I’d say the negative side to the topic is overwhelming. There’s a ton of fake or unsafe supplements out there that claim to help you lose fat. For the people who are less likely to be duped by the false claims on labels, they are deceptive. The problem comes into play for people with less wisdom in the industry. [1]

  1. Creatine:

Albeit creatine does not directly increase muscle mass permanently, it does improve performance quite a bit in resistance training, long aerobic and HIIT training. Because of the increase in strength, you can gain muscle mass faster than the average athlete.

The misconception, Creatine doesn’t just inflate you

Many people have the misconception that creatine is somehow cheating in the gym. The supplement doesn’t merely swell your muscles and provide no benefits. Creatine gives you a noticeable amount of strength that you can translate into muscle mass by training harder. [2][3]

 

  1. Best Protein supplements:

We all live busy lives; I understand why someone would be attracted to protein shakes. The misconception comes in when people believe they need to consume 200 or 300 grams of protein to reach their goals. The consumption of protein for a very active athlete is determined in KG not pounds and makes a stark difference. “It is often estimated based on body weight (0.8-1.8 grams/kg of body weight), as a percentage of total caloric intake (10-35%)” – ADA. I have a window of protein consumption at least 83 – 149 grams/day. A protein shake helps guarantee I’ll hit the mark. I have previously focused on vegan protein but now I also mix in other types.
 

  1. OMEGA-3 FATTY ACIDS

Omega-3 fatty acids do correlate to healthy aging throughout life. Fish-derived omega-3’s EPA and DHA have been shown to help fetal development, cardiovascular function, and Alzheimer’s disease. Unfortunately, we cannot produce omega three naturally within our bodies, so we have to source them from fish products. The most important benefit of taking fish oil supplements is that they have been shown to help with inflammation and cognitive function. I believe most people should supplement fish oil unless they have plenty of fish in their diet. If you are a bodybuilder, you need to understand that over 80% of people are deficient. [4]

 

  1. ANTIOXIDANTS

Free radicals damage contributes to the etiology of many chronic health problems such as cardiovascular and inflammatory disease, cataract, and cancer. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scavenging them, or by promoting their decomposition. Synthetic antioxidants are dangerous to human health.

Antioxidants are a fad

It is clear by now from media and news agencies chasing easy stories that antioxidants are the thing. It is right free radicals can cause damage to the human body. What is also true is that antioxidants are one of the most overhyped “best supplements” in the industry at the moment. Every drink or meal replacement item will tout their antioxidant count. Antioxidants prevent free radical induced tissue damage by preventing the formation of radicals, scraping them or by inducing decomposition. This is especially useful for bodybuilders as excessive damage to tissue will prolong recovery.

Dangers of synthetics

Synthetic antioxidants began to take ground in the industry early on as a cheap alternative. The problem with the more affordable option is that they were dangerous for your health. A hazardous antioxidant supplement is an opposite of what you should be looking for.

Nontoxic natural antioxidants are the only option

In addition to the body’s natural antioxidant system, consuming dietary and plant-based antioxidants (typical of the best supplements on the market) seems to be the private option. Most effective way to maintain a proper intake of antioxidants merely is by consuming more plant-based foods. Plant-based foods are significantly cheaper than any supplement you will find on the market. [5]

 

  1. POST-WORKOUT RECOVERY DRINKS

Despite what you may hear in gym lore, you don’t need to fit any windows. It is true that you are in a higher RMR and can process more protein post workout. Furthermore, that is not accurate or somewhat exaggerated is the idea that if you don’t consume your protein shake and carb-o-bar within an hour after training that you have lost your chance to increase mass. This study shows it is more important to maintain a proper amount of carbohydrates than it is to fit the metabolic window. Maximize muscle gain without a precisely timed science. [6]

 

Protein shake? Or Chocolate Milk?

 


For the athletes concerned with meeting their nutrition window post exercise, I will continue explaining the best regime I’ve found. Chocolate milk is one of the “best supplements” you can find. Yes, that is it. Chocolate milk is affordable to anyone and packs a multitude of nutrients (some added). Low-fat variety contains a 4:1 carbohydrate: protein ratio. If you compared the rate of carbs and protein to most mainstream post-workout products, you see a very similar macro profile.

 

What time frame should I consume the milk?

 

You should aim to consume a serving of chocolate milk immediately after exercise and again 2 hours post-exercise. Post workout meals or shakes don’t need to break your bank. As a teenager getting into the gym, I had already made the wisest decision to stick with bananas as my pre-workout meal and chocolate milk post.[7]

 

 

 

  1. BEST MULTIMINERAL SUPPLEMENTS

Most bodybuilders and athletes consume a significant amount of food. A good bit of that food is animal protein. I have a healthy plant-based diet with a substantial amount of animal protein. You do not need to supplement calcium, magnesium, iron, zinc, copper, and selenium. Chromium, boron, and vanadium have been shown to enhance anabolic sports performance in regards to insulin and testosterone. They have been known to increase maximal oxygen uptake or endurance performance. More research is needed to have solid results.[8]

  1. GREEN TEA – The Cheapest fat burning pills

Consumption of GTCs has been shown to increase fat oxidation and energy expenditure, particularly if combined with caffeine. This effect is in both sedentary and physically active individuals during exercise. Thermogenic properties of green tea seem to be beyond that explained by its caffeine content. The mechanisms by which GTCs may stimulate fat oxidation and energy expenditure include, among others, inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. Moreover, GTCs as antioxidants may block the activation of the oxidative stress-sensitive transcription factor NFƙB and, in turn, activate peroxisome proliferator-activated receptors that are essential transcription factors for lipid metabolism. The mechanisms mentioned above of action may explain the positive effect of green tea extract with caffeine on weight loss and on weight maintenance, which is in a population of overweight and moderately obese individuals.

You need both GTC and Caffeine for full effect

Like I have mentioned in the points above. Consuming GTC’s (Green Tea Concentrates) combined with caffeine(typically green tea has caffeine) does increase fat oxidation and energy expenditure. Because this effect occurs in the RMR (Resting Metabolic Rate), it will benefit sedentary and active people. Now let me note that the thermogenic properties of green tea go beyond just the caffeine. The secret to the beneficial value to GTC is the inhibition of COMT and prolonged stimulation of the sympathetic nervous system by norepinephrine. [9]

Let me note again that these benefits are for sedentary and active users. I believe green tea is cheap and natural. It is one of the best supplements to add to your daily routine.

 

  1. Fiber

 

Soluble fiber (such as guar gum or psyllium) taken just before a meal containing high-glycemic-index or straightforward carbs will slow the entry of the carbs into the blood. That means less insulin release, less body fat and a stabilized blood glucose level.[10]

Two types of Fiber

Fiber comes in two forms: insoluble and soluble. A cheap and useful source of insoluble fiber is unprocessed wheat bran. Forms of soluble fiber include pectin, guar gum, psyllium, and oatmeal. You need both types to obtain fiber’s many benefits.

Processed foods take out water and fiber first

Fiber is key to anyone’s diet, the biggest problem with processed foods is that they lack fiber. If you aren’t consuming around five servings of food and vegetables daily as an average person, you are deficient in fiber. Soluble fiber will help prevent the entry of carbs into the blood to keep your blood pressure under control. Less insulin pushed into the system means less body fat. Insoluble fiber is usually in cereals like wheat bran or oatmeal. You do need to consume a good bit of soluble and insoluble fiber.

Fiber is essential for life

In conclusion, I cannot stress enough the importance of fiber and a few other best supplements you should make sure you are covering in your diet. Furthermore, I think what you should take away from this article is that you don’t necessarily need even the best supplements, but many can make your life easier, save you time and promote faster strength and mass gains. None of these supplements is a magic fix to lousy training habits or diet. Try intermittent fasting or the best workout I know, the 3-week diet.

What is DM? | Diabetes Mellitus & Type 3 Diabetes | Diet Guide

diabetic friendly cheat meal what is dm

“As of 2015, an estimated 415 million people had diabetes worldwide, with type 2 DM making up about 90% of the cases. This represents 8.3% of the adult population, with equal rates in both women and men.” [IDF]

So what is dm?

The Definition of DM is:

“DM or Diabetes Mellitus is a group of metabolic disorders that relate to high blood sugar levels over a prolonged period. Symptoms of high blood sugar are frequent urination, constant thirst and a heavier appetite. If you do not treat diabetes with diet and exercise you could cause complications ranging from ketoacidosis to cardiovascular disease or death. There’s a multitude of research and studies on the topic of DM. At ASCVS we suggest you first follow the guidelines of the ADA (American Diabetes Association)” [Diabetic Association]

Once you’ve become more informed on the nuances of DM, we suggest you follow a diet friendly for diabetics and a cardio-heavy fitness program that is low impact. Why low-impact? Generally, people who are insulin sensitive should focus on their bodies circulation. When you are training heavily for extended periods of time you also decrease your glycogen level tremendously, which in hand can cause you to need to refuel with carbohydrates. I suggest training no longer than 30 minutes at a time and no more than 2 times a day. It would be best suited to separate a 30-minute cardio session in the morning and a 30 minute weighted session in the afternoon. In the end, just being in the gym will benefit you greatly so do not stress too much of how long you are actually exercising in comparison to someone undiagnosed.

Let’s go over the three main types of diabetes mellitus.

 

Type 1: is due to the pancreas failing to produce enough insulin. Insulin-dependent diabetes mellitus or IDDM we generally found in younger people.

In fact, the actual cause of type 1 diabetes is unknown, despite what you may find on the internet. Is diabetes hereditary from grandparents? Not in every case but some studies have shown a correlation (which isn’t causation). Specifically, the HLA-DQA1, HLA-DQB1, and HLA-DRB1 genes have been identified as possible factors in pancreatic failure. The HLA sequences are responsible for making proteins that your body needs for homeostasis.

Type 2: the prolonged insulin resistance causes Adult-onset diabetes. NIDDM is produced by cells not responding to insulin appropriately. The primary causes of NIDDM are excessive body weight and living a sedentary lifestyle with no exercise.

Completely. Avoidable.

As a nation, we’re leading in patriotism and diabetes, it’s rather unfortunate. You’ll find yourself spending hundreds of dollars on supplies to accommodate an illness that is caused by an avoidable unhealthy lifestyle. Here at ASCVS, we promote a multitude of fitness programmes that require the least amount of investment, all they do require is time. ASCVS even offers a free fasting program because we care about your health!

 

Type 3: Gestational diabetes affects women who do not have a history of diabetes develop high blood sugar levels during pregnancy.

Many women who are pregnant discover they are diagnosed with type 3 gestational DM. This is completely avoidable, a symptom of your body’s placental hormones produce too much blood sugar. Resolve it within a few months with a healthy lifestyle.

 

The Other Type 3

 

Alzheimer’s disease or AD has effects to cell loss and abundant neurofibrillary tangles. Most importantly it affects energy metabolism which can affect glucose absorption in the brain.

 

“Currently, there is a rapid growth in the literature pointing toward insulin deficiency and insulin resistance as mediators of AD-type neurodegeneration, but this surge of new information is riddled with conflicting and unresolved concepts regarding the potential contributions of type 2 diabetes mellitus (T2DM), metabolic syndrome, and obesity to AD pathogenesis.” [source]

Theirs four features to AD that relate to diabetes:

 

The Big Diabetes Lie Review

  1. T2DM causes brain insulin resistance, oxidative stress, and mental impairment.
  2. Adverse changes to brain insulin and IGF signals represent early and progressive issues related to the AD.
  3. EBD or Experimental Brain Diabetes produced by the intracerebral administration is similar to the AD.
  4. To treat EBD, we use insulin sensitizer agents which are the same drugs used to treat T2DM.

 

What you can conclude from these points is Type 3 Diabetes is essentially Alzheimer’s related blood glucose disorders that affect the brain. Also, research in both fields will aid in the treatment of DM 1, 2 and AD. What you can do for yourself is follow a healthy diet and stay active even in your older years. We can’t avoid all illness but doing your best to prevent this unfortunate disease means living a healthier lifestyle. Be sure to frequently check in with your primary care provider as well.

Vegan Diet Example & Tips | @MansaBrice Personal Training Opinion

vegan eating for diet and bodybuilding

TL;DR The following is an example of a full day of eating with a vegan diet.

Read below for more information on my Vegan Diet Example!

brice mansa bodybuilding & Vegan Diet Example

  • Picture for reference, me as a vegan bodybuilder. I did pretty well on the diet.

Supplement

– Vegan meal replacer (like Vega)

– Vegan protein

 

Quinoa – 1 cup, cooked

Broccoli – 2 cups, cooked

Carrot – ½ cup, cooked

Nuts – 15 grams

Red kidney beans – ½ cup, cooked

Brown rice – 1 cup, cooked

Banana – 1 med/large

Green Salad – 50 grams

 

Red kidney beans – ½ cup, cooked

Brown rice – 1 cup, cooked

 

Processed Alternatives – Lenny and Larry Protein Cookies or equivalent vegan meal replacers.

Vegan Diet Example and bodybuilding

Similar to paleo, Vegan Diets are growing in popularity because of the fact we are in an obesity epidemic worldwide. Many people are setback by the Vegan community online and are lost when they want to take an approach into a plant-based lifestyle. I will go over some of the common criticisms over veganism below.

 

Criticized for lacking “complete” protein

 

If you ask any bodybuilder or average joe if it is possible to be a healthy vegan, many of them will say no. Generally, the logic behind claiming that veganism is terrible is that they think most vegans are protein deficient because plants are low in protein. Fortunately for the more educated, research shows that you can actually attain plenty of protein from plant-based sources. The myth that plant proteins aren’t complete is just that, a myth. It is true that meat generally has a higher amount of individual amino acids. But a plant being lower in a particular amino acid doesn’t mean it is an incomplete protein.

You don’t necessarily need 250 grams of protein to gain mass or meet your goals in the gym. Many street savvy bodybuilders will tell you that you need 1 gram of protein per pound of bodyweight you want to weigh. That’s total broscience, you estimate that value by KG (kilo grams). Jim Stoppani and bodybuilding.com went over a very well done and in-depth article on this topic to further explain this subject.

 

Dangers of over-supplementation

 

Even though it may be suggested for vegans to supplement for things such as Iron (for women) or lysine (for amino acid profile). Some people actually run into the issue of consuming too much of a particular vitamin. This is generally caused by absorbing too much of a supplement, many of the supplements on the market contain 100% or more of the daily recommended dosage. The issue is your body generally doesn’t need 100% of daily intake. That fact on top of the fact you may actually consume other foods that contain that vitamin will push that number much higher than 100%. The problem frequently arises when you are over consuming fat-soluble vitamins for they take longer to be processed.

 

Dangers of too much fiber

 

Consuming a highly fibrous diet can cause a few issues for most people. You see the human body uses fiber for many things within the digestive system. Most importantly it removes cholesterol from the body and maintains regulation. Unfortunately, that means you will also lose much of your “good” cholesterol as well. Nevertheless, Fiber is an extremely important component in your diet. You literally cannot consume a “dangerous” amount of fiber. Most Americans do not consume enough soluble or insoluble fiber which leads to them becoming prone to prediabetes and obesity.

 

— bloating

 

Another side effect of a highly fibrous diet is becoming bloated regularly. This happens because the gases produced in the digestive process tends to be more voluminous with plant-based foods. It doesn’t actually cause any detrimental side effects but may be an inconvenience. My suggestion for fighting against bloating is to find a supplement like MRM Digest all. It works great for me and the clients I’ve suggested too.

 

— low mineral absorption

 

The last and one of the most important side effect for women is mineral absorption. Fiber helps the body keep food in the digestive tract longer to absorb more nutrients. When you consume too much fiber, you can cause the opposite, and your body will have trouble absorbing calcium, iron, and zinc.  Therefore, it is suggested to consume foods high in those minerals to counter this side effect.

 

In Conclusion

I would suggest you take on Veganism with the most information possible. If you are simply trying to cut down on fat or trim down the pounds, you may just need a balanced diet. If you are trying to crush those calories in a timely manner, check out my post on the 3 week diet. Also, check out my Instagram if you want to follow me and my fitness journey. We can grow together @MansaBrice.

 

Free E-Book| 16/8 vs 4:3 Intermittent Fasting Success Stories | I Lost FAT

intermittent fasting results guide tips
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My intermittent fasting results weren’t a fluke…

intermittent fasting results guide tips

 


There’s a secret I use to cut down fat and eat cheat meals guilt-free (sometimes). Even though you can’t say that intermittent fasting bodybuilding and dieting aren’t both necessary to build lean mass. I can say without a doubt that Int.
Fasting is an essential tool I use, and many others use to trim down faster than average.

In the case of the average person, they are less concerned with keeping muscles and more concerned with trimming down those pounds (or at least the appearance of being more trimmed). With that being said, despite your education level, fitness level or how overweight you are; this diet can help you achieve your goals.

Two things completely determine intermittent fasting success stories. The first factor for you reaching your goal is STICKING with the time frame you choose. The second factor for you achieving your goals is also to change the way you eat; you can’t eat four burgers and pizza in your eating time frame and expect to lose weight.

These are all factors I go over plus more in my Intermittent Fasting 101 Guide. Even though without a doubt this diet isn’t hard to follow. You still need to know the rules; it would be wise to go to a personal trainer for advice. Luckily you are looking at one!

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Science has shown that Int. Fasting is a viable tool you can use in your arsenal to stay fit. There are other approaches to trimming down in a more timely manner like the three-week diet. I want to concentrate on a long-term form of fasting in this article to show you a method that would take more than three weeks to see results, but you can combine with another diet like the one above to have long-lasting effects to be proud of and live an overall healthier lifestyle.

The benefits of intermittent fasting for weight loss in unhealthy and healthy folks

 

I think it’s important to go over what most people are looking for when they check out I.F. You are trying to lose some pounds because your lifestyle leads you down a chubbier path. Intermittent Fasting for Weight Loss is not a bad idea in comparison to just starving yourself as many others do. I think that is the confusion that takes hold of peoples mind when considering this approach. “Aren’t I just starving myself, isn’t that unhealthy?” Not entirely, you are making an educated scientific approach to fasting. In fact, many religions and cultures use similar methods and have for the past few centuries.

 

Let’s go over a few factors that cause your body to go into metabolic regulation overdrive when following time-restricted feeding:

 

 

Circadian Biology

 

“A circadian rhythm (/sɜːrˈkeɪdiən/) is any biological process that displays an endogenous, entrainable oscillation of about 24 hours. These 24-hour rhythms are driven by a circadian clock, and they have been widely observed in plants, animals, fungi, and cyanobacteria.” [Source]

 

Your body runs on the circadian rhythm, based on your lifestyle, your body will try to adjust as best as it can, sleep, metabolism everything is affected. Research has looked into what is “best” for most people to work within the natural rhythm. Fasting has been shown to correlate to a more stable circadian cycle. We don’t think much about this science. I used to only sleep for 5 hours a day because I felt like that was enough. Little do you know but subtle changes to your body happen over time when you neglect your cycle.

 

The Gut Microbiome

“Gut flora, or gut microbiota, or gastrointestinal microbiota, is the complex community of microorganisms that live in the digestive tracts of humans and other animals, including insects. The gut metagenome is the aggregate of all the genomes of gut microbiota. The gut is one niche that human microbiota inhabits.” [Source]

 

Bifidobacteria, escherichia cou, and lactobacilli are all excellent “gut” bacteria. These microbes work hard in your body to help regulate your digestive system. You never notice these little guys at work, but without a healthy number of them, you wouldn’t be able to process many foods you eat every day. Food timing helps your gastrointestinal system populate a healthy amount of microbes, and because of the fact, it gives them the urge to work harder once you start to eat, increasing your metabolisms speed.

 

Modifiable lifestyle behaviors, such as sleep

 

The effects are clear, you don’t have to do much research to understand why your body needs sleep. We can remember any time in your own life when you slept for too long or too little. You become sluggish and forgetful when you do not give your body the proper time to rest. Now depending on your diet, you can also increase the quality of your sleep. When you eat heavily processed foods before you sleep, your body works extra hard to handle them. That energy could be used to help you recuperate from the day. So you get less sleep from overeating at night.

 

“Mattson has also researched the protective benefits of fasting to neurons. If you don’t eat for 10–16 hours, your body will go to its fat stores for energy, and fatty acids called ketones will be released into the bloodstream. This has been shown to protect memory and learning functionality, says Mattson, as well as slow disease processes in the brain.”[Source]

 

The Unique Benefits of Timed Feeding for Women

 

As a fitness coach, training and enthusiast you learn that the female body is unique and many times you need to adjust your approach. I learned quite a bit about women’s health in between all my nutrition and fitness education. One of the significant perks specifically in regards to intermittent fasting results for women are listed below.

Intermittent Fasting for weight loss and cancer-fighting abilities

“Among women, the five most common sites diagnosed were breast, colorectum, lung, cervix, and stomach cancer.[7] Of these, breast cancer is considered as the second most common cancer in the world.[8] Fasting is a proven prognostic tool against cancer and other metabolic diseases.[Source]

 

The primary factor that helps fight cancer when fasting is the inhibition of angiogenesis which affects tumor growth. Albeit animal studies were used, when an animal fasted for 48 hours, the tumor growth was “significantly” slowed. You shouldn’t take the fasting approach for the potential to prevent cancer alone. Much more research is needed before we can conclude theirs a direct correlation between intermittent fasting for weight loss and its effects on cancer prevention.

 

Fasting and reproductive health

“Overweight and obesity in early adulthood appear to increase the risk of menstrual problems, hypertension in pregnancy, and subfertility.[15] Polycystic ovary syndrome (PCOS) is the most common endocrine disorder in women.” [Source]

 

It shouldn’t come as a surprise that fasting can help mitigate issues in reproduction. Especially when you consider the fact that hormones have an astounding effect on your reproductive abilities. Many of the reproductive benefits of fasting will have a significant impact on women who are already obese or who suffer from PCOS. When most people aim to follow I.F, they also tend to make healthier lifestyle choices.

 

Fasting and mental health

“Mental health issues are common in women who undergo menopausal transition.[39] It is estimated that 80–85% of all women experience unpleasant menopausal symptoms at some points throughout their menopausal transition.”[Source]

 

Albeit the same benefits to mental health in regards to your eating cycle affect men and women. Women have to endure he menopausal transition later in their 30s and 40s. The multitude of side effects when undergoing this is recorded, and women can angrily tell you how bad it is themselves. If you look into the science behind intermittent fasting for weight loss, it shows that you can increase self-esteem and social functioning while diminishing stress and possibly depression levels. As with this topic and many of the benefits of IF, you need to consider the fact that a healthier lifestyle is the main reason for these benefits.

 

The Bodybuilders love for I.F. makes sense

In the world of bodybuilding, everyone is looking for an edge. Intermittent Fasting success stories from Bodybuilding has been married for many years. What most bodybuilders are looking for in a fast is the quick fat loss with the least amount of muscle loss. Many of the benefits I’ve mentioned in other sections of this article will also benefit many people trying to improve their physique. I must stress and say that in regards to heavy training and dieting, you need to be careful.

benefits of carb cycling and intermittent fasting

When you are undergoing a fast, your body is low on glycogen stores. As you exercise you expel a significant amount of energy, without the caloric energy to spend you can experience fatigue. Here are a few tips to implement to maintain energy while fasting and exercising.

 

Exercise right after your first meal

If you plan to train right after your first meal, your body will quickly metabolize the calories you consumed and fuel your training session.

 

Exercise right after your last meal

Most people do not enjoy training later in the evening, that being said it is a good time for someone who practices time eating. The downside to this method is that you will be extra hungry and not have a source of energy outside your body to reach for.

 

Pre-workout and BCAA’s

This is the compromise that I make when training and fasting. Taking pre-workout blasts my body with energy. The combination of pre-workout, Mass Gainers and BCAA’s gives my muscles the push they need to finish off those sets as if food fully fueled me.

 

A light snack before you train

Albeit it’s a light snack, you are technically breaking your fast right before you train. I think this is a good emergency approach for some. If you feel a high level of fatigue before you hit the gym, you should take precaution and fuel yourself before lifting heavy weights or abstain from training until your meals.

 

Coffee specifically built for Intermittent Fasting for weight loss and Carb Cycling

If you do enough research on calorie restriction, you’ll come across many products tailored to the needs of the market. Not that you technically need ANY supplements to adequately fast, there’s a few on the market with scientific research proven to assist you. Let me give you an example of something to look for in the market.

 

BETA-HYDROXYBUTYRATES SALTS (BHB) –

are one of the three ketone bodies (energy molecules) your body makes when it’s running on fat instead of carbs. It’s also known as 3-hydroxybutyric acid or 3-hydroxybutanoic acid (3HB)[Source].

Perfect Keto Vanilla Exogenous Ketones – See On Amazon

 

Mostly the purpose of adding BHB in your diet is to flood your body with the ketone bodies and convince your system to use it as an alternative fuel. Many people claim using BHB’s allows you to cheat a little on your diet and flooding BHB to cover the carbohydrates will keep you in ketosis. This science needs more research, but it should be left to the individual to test to see if they are in ketosis no matter what supplement that takes.

 

Beware of Intermittent Fasting Success Stories

Many people seem to be obsessed with success stories or body transformations. I think the social media world has convinced many others that it only takes a few weeks to achieve your goals. Now depending on your purpose and your willingness to stay faithful to your diet, you probably can make considerable progress.

@mansabrice gym fitness bodybuilding

I like to stand as an example myself as a success story. I have noticed over the years that my age has affected my ability to drop fat while maintaining muscle mass. That’s why I initially started fasting over four years ago. Between carb cycling and I.F, I have been able to grow and cut in such a more efficient manner.

Here are a few tips I utilize to maintain my success and a lean physique:

 

 

Bananas –

 are by far the cheapest and most efficient way to surge glucose into your body. Bananas are also fibrous, and many bodybuilders have an issue maintaining a healthy amount of fiber.

 

 

Coffee –

I tend to find myself drinking at least 1 cup of coffee a day, it used to be many more. I learned about high caffeine coffee specifically built for people following a time-restricted diet. The coffee is listed below:

Check out Megaton Coffee. High Intensity Coffee for Athletes – Here on Amazon
Carbonated Water

When I feel my stomach is empty and keeps bothering me, I will grab perrier or something similar. It doesn’t matter what carbonated beverage you consume as long as it has no calories.

Cheat Meals –

You may be tempted to gorge on pizza and pasta when you finally break a fast. I don’t blame most people for acting this way, and it can be hard to say no to good food. I would suggest most people have a cheat meal once or twice a month. One method to prevent too many carbohydrates metabolizing is Carb Blockers.

the 4:3 diet – The newest fad diet

I first discovered the 4 3 diet about a year ago. My healthy eating habits were not exactly on par with what they are today. Generally, I would binge eat after work ALL the time. I figured this diet would be a good way to continue being undisciplined as long as I fast the next day. I did soo moderate results from this but now I do not do it. You need to be consistently eating healthy foods.

16/8 diet – The general approach to I.F

Most people begin intermittent regimes by fasting for 16 hours and eating for 8. I personally suggest this method to beginners as well. I currently follow it because I think it’s the most sustainable long term. Because I still maintain the ability to eat with my friends on a regular schedule and most of that time is taken up by work or sleep.

 

In Conclusion

This approach to health can be intimidating for many. For me personally, when I knew the SCIENCE behind the techniques I felt more comfortable trying it. Not everyone else is so easily swayed by scientists rigorous research. That reason is why I provided my own brief story about trying timed nutrition. Now it is time for you to make your own story. I would love to hear about it myself on my Instagram. While you’re here, check out our jaybirds & freedom review!

Peace. – @MansaBrice, ASCVS

 

Important FAQ’s

I think this research study really properly summarized an important fact about IF; it doesn’t fix everything.

Certainly not one dietary approach will solve these complex problems. Although there is some long-term success with gastric surgical options for morbid obesity, there is still a requirement for dietary approaches for weight management for the overweight and obese population, particularly as invasive interventions carry post-operative risk of death due to complications. Effective dietary interventions are required that promote long-term adherence and sustained beneficial effects on metabolic and disease markers. In general, such interventions need to be palatable and satiating, meet minimal nutritional requirements, promote loss of fat and preserve lean body mass, ensure long-term safety, be simple to administer and monitor and have widespread public health utility. Intermittent fasting success stoires from alternate day fasting may be an option for achieving weight loss and maintenance.[ncbi]

Why is it recommended that overweight children not follow a low-calorie diet?

Dieting generally seems like a scary and boring idea for most. In reality, everyone follows a “diet,” it is just that diet consists of burgers and Cheetos. We gain wisdom in our adult years, and eventually, some of us begin to take a healthier approach to eat.
obese children diabetes

The late benefits of an early healthy lifestyle

A healthy diet in your adult years is exceptionally beneficial to your health and wallet. It is easy to prevent a multitude of disease early and later in life just by eating right. That is why the best way to produce these positive habits is to instill them at an early age. However, what happens if it is too late. Sometimes children get caught up in the tangled web of obesity. Should they follow a strict diet? No. However, why is it recommended that overweight children not follow a low-calorie diet? Let’s start at the beginning.

What age group is considered a “child”?

A child age will range from 2 to 18, young than two would be considered infancy and over 18 would legally be an adult. Albeit that is the case, women do not stop growing until the age of 25. In the case of men, many do not stop growing until the age of 28! That being said, we are concentrating on the diet of children between the ages of 2 through 18. Specifically, we want to discuss the eating patterns of children.

What is the MyPyramid chart?

The MyPyramid chart is a chart used by the USDA/FNS to give a general overview of foods to eat depending on age. Let’s go over the following chart below.

“Children Ages 2 Through 18 Years
For each of the MyPyramid food groups, Table 4-1 shows the recommended amounts of food in the MyPyramid patterns and the usual mean intakes at five comparable calorie/age group levels. The basis for comparing food intake data with MyPyramid patterns and for using these age and calorie levels is presented in Chapter 3. Table 4-1 also includes data on the intake of oils and calories from discretionary solid fats and added sugars.”

TABLE 4-1

Age group divides the mean daily amount of food consumed.
An analysis of the National Health and Nutrition Examination Survey shows that the consumption of dark green vegetables, orange vegetables and legumes were low for children. This results of the study reflect the similar findings from the IOM (institution of Medicine).

Fried foods are the enemy.

The most unfortunate problem with our adolescent children in America is the consumption of fried foods. The majority of vegetables were consumed fried for most children. Sometimes parents may consider fried vegetables to be an appropriate substitute, but the amount of fat and sugar counteract any nutritional benefit that may be left.

Fruit stands king in the eyes of children

Fortunately, in America, we have an abundance of cheap fruit and children cannot say no to granular starches like pears and bananas. With that being said most children consume close to the recommended amount of fruit according to the MyPyramid. The downside to the fact is that many younger children consume their fruit intake via juice which lacks fiber and can contain a lot of added sugar.

Milk consumption is excellent but has side effects

The only food group that sufficiently met the recommended amounts was milk consumption. Unfortunately, some studies have shown that excess milk consumption can prevent nutrient absorption. In the end, we can see that the diet that many adolescents follow is not suitable for healthy growth. The fact that children follow unhealthy diets are precisely why we find ourselves potentially placing children on organic or adult based diets. Here’s the problem with that.
Dieting as a child can interfere with growth and development. Youth grow much faster in every factor of maturity. That being said, the number #1 reason for children stunted growth is a lack of caloric intake or nutritional intake.

overweight children diet

So what’s the solution?

Let’s go over this quote from the USDA study:

“Intakes of Solid Fats and Added Sugars
As shown in Table 4-1, children’s mean daily intakes of calories from solid fats and added sugars are very high. The 2010 Dietary Guidelines Advisory Committee (USDA/HHS, 2010) emphasizes the importance of reducing intakes of these ingredients in the diet of all Americans, especially children. Estimates from the U.S. Department of Agriculture (USDA) suggest that, for school-age children, the highest contributors of solid fat include sandwiches such as burgers (15 percent), fried potatoes, and pizza with meat, which contributed about 6 percent each (USDA/FNS, 2008, Table C-29). By far the largest contributors to children’s intake of added sugars (45 percent of the total amount) are regular soda and noncarbonated sweetened drinks (USDA/FNS, 2008, Table C-30).”

In conclusion

The easiest way to adjust a child’s weight and prevent adverse effects on growth is to change their diet of processed foods. This method of weight loss is the same method I would suggest adults take as well. As an adult, you can amplify the progress in your health journey by following a 3-week diet or something similar.