Intermittent Fasting 16:8
About Intermittent Fasting 16:8
Intermittent Fasting 16: 8. For Torching Body Fat and Major Improvements in Body Composition and Health.
Intermittent Fasting 16:8 Description
Intermittent Fasting 16: 8. Author: Ali Maughan, BA (Hons).
The IF16: 8 page is a free resource to help people understand the benefits and method of Intermittent Fasting 16-8 in an easy, understandable way: the approach used by Hugh Jackman to get in excellent shape for his part in the Wolverine movie.
What is Intermittent Fasting 16: 8?
Intermittent Fasting is where you have a period of not eating (fasting) followed by a period where you eat. Intermittent Fasting 16: 8 incorporates a period of fasting for 16 hours, followed by an 8 hour eating window. Much credit to the 'founder', Martin Berkhan of Leangains.
Having worked as a Personal Trainer for almost 15 years and having tried numerous nutrition and lifestyle approaches, I have found Intermittent Fasting 16: 8 to be one of the best, easiest, and most sustainable methods for rapidly dropping body fat and improving body composition.
I have put this page together because I am so convinced by this approach from my own experience, my experience with clients, and the research I have read. I would therefore love to help other people experience similar changes and hopefully have an impact on the current obesity epidemic.
So why would someone choose to Intermittent Fast. . .
Well, if a capsule was available that helped people to:
- Drop Body Fat.
- Maintain Muscle Tissue more effectively.
- Increase Growth Hormone naturally.
- Increase Lifespan and Longevity.
- Enhance Brain Function
- Improve Heart Health
- Improve Insulin Sensitivity
- Increase Leptin Sensitivity
. . . then this capsule would be both expensive and sell in the millions. Well a capsule is not needed. Exciting research is starting to show that Intermittent Fasting may support all these effects and more (for example, some interesting research has also been done on possible effects of IF on cancer).
Can I choose my fasting and eating windows?
Yes. It is a good idea to incorporate your sleeping period within the fasting period for the obvious reason that approximately 8 hours are covered there easily. A typical example is to finish eating at 6pm and then resume eating at 10 in the morning, (or 7pm until 11am; or 8pm until 12 midday would be other examples). So for many people using this method they just skip breakfast or push back their first meal of the day.
What can I consume in the fasting window?
Essentially non-caloric beverages such as water, black coffee, green tea etc. Do not add sugar to beverages. For those new to fasting, it may be wise to initially get used to not eating within the fasting window without actually exercising in that period, and save the exercise for the eating window. If this isn't possible with your lifestyle, then training steadier in the fasting window for approximately the first 2 weeks whilst you get used to it would be a good idea, then consider increasing the intensity with time.
Following this initial stage, if my main aim is body fat loss, then I currently do approximately half my sessions in the fasted window and half in the eating window. If my main aim is increasing muscle tissue then I preference the majority of my sessions in the eating window if possible.
How might I feel during the fasting period?
For many people I've worked with they have reported feeling fine and no different to normal when they start fasting. For some people (myself included! ) there is an adaptation phase which may last approximately 2 weeks. After this people usually adapt and feel 'normal' during the fasting window. There may be individual differences with how people feel, but typically, during the adaptation phase, some people feel hungry (but this won't kill you! ) and personally I felt a little 'slower' on a relational level when conversing with people. Since the adaptation phase I have felt totally normal and I now often enjoy the fasting period, especially because I get an extra half hour in bed because I don't have to prepare and eat breakfast! For those worried about not having enough energy without breakfast, the vast majority of people have more than enough body fat that our body can utilise for energy. . . or as the Nutrition Expert John Berardi indicates: most of us have plenty of meals already on us! (See the references below for Berardi's very good You Tube video).
Side Effects and Safety.
Dr Michael Vanderschelden gives the following advice in this area. 'If you have a medical condition, then you should consult with your doctor before trying Intermittent Fasting. This can include:
-diabetes
-blood sugar problems
-low blood pressure
-taking medications
-underweight
-history of eating disorders
-female and trying to conceive
-female with a history of amenorrhea
-pregnant or breastfeeding. '
He also mentions that 'some anecdotal reports from women say' that 'their menstrual period stopped when they initially started intermittent fasting, but then it went back to normal once they stopped it. ' He therefore suggests women may want to start 'with longer eating windows of 10-12 hours. . . slowly working your way down. ' He says 'women should be a little more mindful to their body's reaction when intermittent fasting. ' He also notes that in studies on 'female rats', fasting could 'worsen blood sugar control, ' although this was 'rare'. He says 'there have been a few instances where intermittent fasting can make female rats abnormally thin, weak, masculinised, infertile and caused them to miss cycles. ' Vanderschelden says that 'although there are no human studies showing this, it is still important to be aware of this possibility. ' In sum of this section, he states: ' With all that said, intermittent fasting has an outstanding safety profile. If you are a healthy and well nourished individual, there is nothing dangerous about not eating for a relatively short period of time. '
Dr Michael Vanderschelden's book 'The Scientific Approach to Intermittent Fasting' is an excellent resource that highlights these areas and the numerous effects and benefits to intermittent fasting.
The advice on this page is aimed at adults and I would not advise intermittent fasting (including intermittent fasting 16: 8) to those under the age of 18.
How many days shall I fast?
This can vary but I'll keep it simple for the minute. If my main aim is body fat loss then I'll often fast 6 days per week and usually take the seventh day off (sometimes I fast on day 7 too if I feel like it, but this is not essential).
I'm trying to keep this as straight forward as possible initially, so that anyone can consider whether they want to get started if they choose. Many see great results just putting the above information into practice and a calorie deficit for periods, alongside a well structured exercise routine to support individual goals. With time I will add more information to the page, for those wanting more detail and a bit more information continue reading. . .
Day 7 and Re-feeds.
I'll often use this seventh day as what is sometimes referred to as a re-feed day. Frequency (and length) of refeeds can vary dependant on a number of factors such a persons current body composition, their main aims at the time, as well as lifestyle factors. A day off fasting and a re-feed day can be good psychologically to help long term adherence to a healthier lifestyle (I'll also usually take a 3 /day + re-feed and /or break from fasting every 4-12 weeks, I know this is a fairly wide time frame but I tend to base it on how I'm feeling and my main aims at the time, amongst other factors).
Over the week I'll ensure a calorie deficit (adequate calories should be consumed within the eating window, the idea isn't to go on an extreme low calorie diet). On the refeed day I'll eat more calories (@maintenance or slightly higher) and in general when I have refeeds I take the calories up mainly through increasing carbohydrate intake on that day /days, for the potential positive effect this may have on the hormone leptin (if leptin regulation is negatively affected then we will feel hungrier and likely eat more, potentially hindering weight loss goals. Low leptin levels increase hunger and potentially drop metabolic rate).
Carbohydrate intake on the other days I keep lower. Protein intake I keep pretty much the same throughout.
I hope this page was helpful, a LIKE would be much appreciated if you did. Best of luck with your fasting journey!
References that may also help you:
Berardi, John; You Tube: 'John Berardi, Intermittent Fasting: Science or Fiction. '
Berkhan, Martin; www. leangains.com (Berkhan essentially founded the Intermittent Fasting 16: 8 method)
Vanderschelden, Michael, The Scientific Approach to Intermittent Fasting, US: Tiffany Avans, 2016. (References used above: pp 263-265. )
Disclaimer: The author of this page accepts no responsibility for any side effects including accidents, medical conditions, illnesses, or death as a result of anyone choosing to follow any of the information given on Facebook, other social media or through any services distributed by the author /trainer and any individual's opinions used in collaboration with this business, or any individual's opinions used in collaboration with the author /trainer. It is advised that you check with your GP and Dietician prior to starting intermittent fasting. Other side effects may be experienced aside from the ones mentioned above. Academic and medical research is still at the early stages in this field and this should be considered before starting an intermittent fasting plan. The advice on this page and all associated posts and information given is aimed at adults and I would not advise intermittent fasting (including intermittent fasting 16: 8) to those under the age of 18.
Reviews
🔥 WHETHER ON AN INTERMITTENT FASTING 16:8 PLAN OR NOT, PROTEIN INTAKE IS VITAL FOR MAINTAINING A LEAN AND ‘TONED’ PHYSIQUE (OR A MORE MUSCULAR PHYSIQUE IF PREFFERRED)- - 👉 SO SHOULD SOMEONE CONSUME 20G OR 40G PROTEIN AFTER TRAINING TO SUPPORT MUSCLE TISSUE DEVELOPMENT? 🤷🏽♂️- - ℹ️ (FOR A QUICK CONCLUSION IF PREFERRED, SCROLL DOWN TO THE ‘TAKE HOME’ MESSAGE) ... - MACNAUGHTON ET AL. (2016) TOOK A LOOK AT THIS 🤔- - 🔵 INTRODUCTION- - 👉 THEY DESCRIBE HOW ‘THE GENERAL CONSENSUS IN THE SCIENTIFIC LITERATURE IS THAT THE INGESTION OF 20-25G PROTEIN OF PROTEIN AFTER RESISTANCE EXERCISE IS SUFFICIENT FOR THE MAXIMUM STIMULATION OF MPS’ (MPS=MUSCLE PROTEIN SYNTHESIS, WHICH IS A PROCESS THAT SUPPORTS DEVELOPING MUSCLE TISSUE) - 👉 IN PREVIOUS STUDIES 20-25G PROTEIN POST WORKOUT WAS EQUALLY AS EFFECTIVE AS 40G FOR MAXIMALLY STIMULATING MUSCLE PROTEIN SYNTHESIS (MPS), THUS HAVING A SIMILAR IMPACT ON BUILDING MUSCLE TISSUE.- - 👉 HOWEVER, PREVIOUS STUDIES HAD OFTEN LOOKED AT INDIVIDUAL BODY PARTS BEING TRAINED, NOT WHOLE BODY RESISTANCE TRAINING.- - 👉 THIS STUDY USED WHEY PROTEIN ISOLATE.-
🔵 OVERVIEW- - 👉 1️⃣ THEY LOOKED AT WHETHER THE AMOUNT OF LEAN BODY MASS SOMEONE HAS WOULD AFFECT PROTEIN REQUIREMENTS, I.E. WOULD THOSE WITH HIGHER MUSCLE TISSUE REQUIRE A HIGHER DOSE OF PROTEIN AFTER A RESISTANCE TRAINING WORKOUT.- - 👉 2️⃣ THEY ALSO LOOKED AT WHOLE-BODY RESISTANCE TRAINING AND WHETHER OR NOT 40G PROTEIN SUPPORTED PROTEIN SYNTHESIS MORE EFFECTIVELY THAN 20G FOLLOWING A WORKOUT.- - 🔵 CONCLUSIONS- - 1️⃣ TOTAL MUSCLE MASS OF AN INDIVIDUAL DID NOT AFFECT THE ‘MPS RESPONSE IN AN INDIVIDUAL MUSCLE.’- - 2️⃣ ‘INGESTION OF 40G WHEY PROTEIN FOLLOWING WHOLE-BODY RESISTANCE EXERCISE STIMULATES A GREATER MPS RESPONSE THAN 20G IN YOUNG RESISTANCE TRAINED MEN.’- - 🤔 THEY DESCRIBE HOW THE AMOUNT OF MUSCLE TISSUE BEING STIMULATED MAY ACCOUNT FOR THE DIFFERENCES BETWEEN THEIR FINDINGS AND PREVIOUS STUDIES- - 🔵 TAKE HOME- - 💥 FOR WHOLE BODY TRAINING CONSUMING 40G WHEY PROTEIN POST WORKOUT IS WISE.- - 💥 PERSONALLY, IF I’M DOING AN INDIVIDUAL BODY PART SUCH AS LEGS, THEN I STILL CONSUME 40G PROTEIN POST WORKOUT AS THIS ISN’T GOING TO DO ANY HARM.- - 💥 HOWEVER, IF YOUR PROTEIN TUB IS RUNNING LOW AND YOU ONLY TRAIN AN INDIVIDUAL BODY PART, 20-25G PROTEIN APPEARS TO GIVE A MAXIMUM MPS RESPONSE IN THIS CONTEXT AND YOU’RE STILL IN AN EXCELLENT PLACE TO GET THOSE GAINS 💪- - REFERENCE MACNAUGHTON ET AL. (2016) THE RESPONSE OF MUSCLE PROTEIN SYNTHESIS FOLLOWING WHOLE-BODY RESISTANCE EXERCISE IS GREATER FOLLOWING 40G THAN 20G INGESTED WHEY PROTEIN. PHYSIOL REP.4(15)
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🔥 INTERMITTENT FASTING 16:8 FOR THE 9-5PM WORKER WITH AN AIM OF BODY FAT LOSS - 🕛 12:00 - 1:00PM 👉 FIRST MEAL 🥣 (INCLUDE 40G PROTEIN) - 🕒 3:00 - 4:00PM 👉 SECOND MEAL OR SNACK 🍗 (INCLUDE 40G PROTEIN)... - 🕠 5:30PM 🏋🏽♂️ RESISTANCE TRAINING 🏋🏽♂️ - 🕡 6:30PM 👉 PROTEIN SHAKE 🥛 (INCLUDE 40G PROTEIN) - 🕗 8:00 - 9:00PM 👉 FINAL MEAL 🥘 (INCLUDE 40G PROTEIN) - 🕘 FASTING PERIOD: 8/9PM ➡️ 12/1PM - ☕️ WATER, BLACK COFFEE, GREEN TEA AND OTHER BEVERAGES THAT ARE ESSENTIALLY NON-CALORIC CAN BE CONSUMED. - ℹ️ FURTHER CONSIDERATIONS - 👌 OTHER MACROS TO BE INCLUDED IN EACH MEAL TO SUIT THE INDIVIDUAL. - 👌 THE NUMBER OF MEALS/SNACKS CAN VARY TO SUIT THE INDIVIDUAL, SO SOMEONE CAN STILL DROP BODY FAT ON 2 OR 3 MEALS ALTHOUGH SOMETIMES PEOPLE FIND HITTING PROTEIN TARGETS EASIER ON SLIGHTLY HIGHER FEEDING FREQUENCIES, JUST BE CAREFUL CALORIES DON’T END UP TOO HIGH IF YOU OPT FOR HIGHER MEAL FREQUENCY. - 👌 PROTEIN INTAKE ABOVE CAN VARY BUT GUIDELINES HERE MAY SUIT THOSE WEIGHING BETWEEN 55KG AND 80KG (DEPENDANT ON CALORIE INTAKE, HOW HIGH YOU WANT YOUR PROTEIN INTAKE, AND OTHER FACTORS) - 👌 THE FEEDING PERIOD CAN BE ADJUSTED TO SUIT YOU (E.G. 11AM-7PM, MIDDAY-8PM ETC.) - 🔘 CALORIE INTAKE 🔘 - 💥 A CALORIE DEFICIT FOR PERIODS IS A KEY DRIVER FOR FAT LOSS SO THIS MUST BE ENSURED FOR PERIODS. EXAMPLES: - 🏃🏽♀️ FEMALE ➡️ WITH MAINTENANCE CALORIE INTAKE 2000/DAY ➡️ 1500 CALORIES/DAY WILL SUPPORT FAT LOSS. - 🏃🏽♂️MALE ➡️ WITH MAINTENANCE CALORIE INTAKE 2500/DAY ➡️ 2000 CALORIES/DAY WILL SUPPORT FAT LOSS. - 🔥 REFEED DAY 👉 1 DAY PER WEEK OR 1 DAY EVERY COUPLE OF WEEKS CALORIES CAN BE TAKEN UP BY APPROXIMATELY 500-800 FOR THAT DAY (E.G 2000-2300 CALS FOR THE FEMALE EXAMPLE, AND 3000-3300 CALS FOR THE MALE EXAMPLE. IDEALLY RESISTANCE TRAINING TO BE INCORPORATED ON THIS HIGHER CALORIE RE-FEED DAY). - ENJOY 👍 - * Consult your GP for clearance prior to following any of the guidelines on this Facebook page, especially if you have medical conditions.
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🔥 INTERMITTENT FASTING 16:8 🔥 - 👉 ON THE MOST BASIC LEVEL, INTERMITTENT FASTING 16:8 ESSENTIALLY JUST INVOLVES PICKING YOUR 8 HOUR WINDOW TO EAT 🍗 - 👉 EXAMPLES: 9AM-5PM, 11AM-7PM, 1PM-9PM ETC. ➡️ THEN JUST FAST THE OTHER 16 HOURS.... - 👉 FOR FAT LOSS, BEVERAGES THAT ARE ESSENTIALLY NON-CALORIC ARE FINE IN THE FASTING PERIOD: WATER, BLACK COFFEE, GREEN TEA ETC. ☕️ - SIMPLE! ENJOY 👌👍
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FASTING FOR SIMPLICITY- - 🔥 YEARS AGO THE FITNESS INDUSTRY PROMOTED EATING 6 MEALS A DAY. ON TOP OF THAT, IF YOU DIDN’T EAT FOR MORE THAN 3 HOURS THEN PEOPLE WOULD WORRY THAT THEY’D LOSE SO MUCH MUSCLE TISSUE THAT THEY’D END UP LOOKING LIKE A CROSS BETWEEN A MATCHSTICK AND A PRUNE! 🤦🏼♂️- - DURING THIS TIME I SPENT AGES PREPPING FOOD AND ENSURING BREAKS IN MY DAY EVERY 3 HOURS.-... - 🔥 INTERMITTENT FASTING 16:8 CHANGED ALL THIS FOR ME, AND MANY OTHERS ARE FINDING SIMILAR, BECAUSE OF THE SIMPLICITY OF THIS APPROACH THAT STILL REAPS GREAT RESULTS 👌- - SO WHAT ARE THE WAYS THAT I FEEL IF16:8 IS SIMPLE TO INCORPORATE AND CAN POTENTIALLY SIMPLIFY YOUR LIFE?- - 1️⃣ EASY EATING WINDOW:- - 👉 YOU CAN JUST PICK AN 8 HOUR WINDOW TO EAT, ONE THAT SUITS YOUR LIFESTYLE. (E.G. AM-5PM, 11AM-7PM, 1PM-9PM ETC.) THEN JUST FAST THE OTHER 16 HOURS 👌- - 👉 FOR FAT LOSS BEVERAGES THAT ARE ESSENTIALLY NON-CALORIC ARE FINE IN THE FASTING PERIOD: WATER, BLACK COFFEE, GREEN TEA ETC.)- - 2️⃣ LESS PREP = MORE CHILL TIME 👌- - 👉 FOR EXAMPLE, IF YOU WANT YOU CAN CONSUME A COUPLE OF BIGGER MEALS A DAY AND MAYBE A SNACK AND STILL SEE GREAT RESULTS WITH FAT LOSS. SURE I DO HAVE TIMES WHERE I STILL EAT MORE FREQUENTLY, BUT I’M NO LONGER BOUND BY HAVING TO EAT EVERY 3 HOURS.- - 3️⃣ EASILY SUPPORTS YOUR GOALS- - 👉 FOR EXAMPLE, MACROS CAN BE ADJUSTED TO SUIT GOALS, MAKING IT SIMPLE FOR PEOPLE WITH DIFFERENT AIMS TO UTILISE THE IF16:8 METHOD.- - 4️⃣ CAN EASILY SUPPORT WEIGHT LOSS- - 👉 A CALORIE DEFICIT IS A KEY DRIVER FOR WEIGHT LOSS, BUT PEOPLE AREN’T ALWAYS WILLING TO TRACK CALORIES. INTRODUCING AN 8 HOUR EATING WINDOW IS A VERY SIMPLE METHOD TO POTENTIALLY REDUCE CALORIE INTAKE WITHOUT NECESSARILY HAVING TO COUNT CALORIES. SOME RESEARCH HAS FOUND SIMILAR (GABEL ET AL., 2018).- - 5️⃣ NO BREAKFAST=MORE TIME IN BED! 😴- - 👉 AS I AM NOT A ‘MORNING’ PERSON, PROBABLY THE BIGGEST PLUS FOR ME WITH IF16:8 IS THAT NOT HAVING TO PREPARE AND EAT BREAKFAST GIVES ME AN EXTRA HALF AN HOUR IN BED! 😴😂- - Reference Gabel K., et al. (2018) Effects of 8 hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Ageing 4.
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COMPOUND OR ISOLATION EXERCISES FOR IMPROVEMENTS IN BODY COMPOSITION, STRENGTH, & VO2 MAX? - 💪 WHETHER INTERMITTENT FASTING OR NOT, EXERCISE SELECTION IS VITAL FOR OPTIMAL RESULTS.
💥 IF YOU WANT A QUICK OVERVIEW THEN SCROLL STRAIGHT DOWN TO THE ‘PERSONAL COMMENTS AND CONCLUSIONS’ SECTION. ...
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INTERMITTENT FASTING 16:8 FOR BODY FAT LOSS: 3 KEY FOUNDATIONS- - 1️⃣ INTERMITTENT FASTING 16:8- - 👉 PICK YOUR 8 HOUR FEEDING WINDOW (E.G 9AM-5PM, 11AM-7PM, 1PM-9PM ETC.) 🍒-... - 👉 FAST FOR THE OTHER 16 HOURS (BEVERAGES THAT ARE ESSENTIALLY NON CALORIC SUCH AS WATER, GREEN TEA, BLACK COFFEE ETC. ARE FINE) ☕️- - 👉 I PERSONALLY FAST 6 DAYS PER WEEK WITH ONE DAY OFF AND I USUALLY HAVE THIS DAY AS A HIGHER CALORIE REFEED DAY (SEE POINT 2️⃣ FOR FURTHER DETAILS)- - 👉 SOME PEOPLE MAY START DROPPING WEIGHT JUST WITH THIS PROTOCOL INCORPORATED (AS THE GABEL ET AL., 2018 STUDY). IF NOT, THEN INCORPORATING POINT 2️⃣ ON CALORIE INTAKE WOULD BE ADVISED.- - 2️⃣ CALORIE DEFICIT- - ℹ️ ENSURING A CALORIE DEFICIT FOR PERIODS IS ESSENTIAL FOR WEIGHT LOSS (Kang, 2018) .- - 💥 EXAMPLE 1️⃣ MALE WITH MAINTENANCE DAILY CALORIE INTAKE: 2500 CALORIES/DAY- - FOR FAT LOSS ➡️ CONSUME 2000 CALORIES/DAY- - 💥 EXAMPLE 2️⃣ FEMALE WITH MAINTENANCE CALORIE INTAKE OF 2000- - FOR FAT LOSS ➡️ CONSUME 1500 CALORIES/DAY- - 👉 A ‘REFEED’ DAY CAN BE INCORPORATED OCCASIONALLY (ONCE PER WEEK OR EVERY TWO WEEKS IS FINE) WHERE CALORIE INTAKE IS HIGHER FOR THAT ONE DAY ➡️ BACK TO MAINTENANCE OR SLIGHTLY OVER MAINTENANCE BY A FEW HUNDRED CALORIES IS FINE. 🏋🏽♂️ IDEALLY RESISTANCE TRAIN ON THIS DAY.- - 3️⃣ PROTEIN INTAKE- - 🔥 PROTEIN HAS A HIGHER THERMIC EFFECT THAN CARBOHYDRATE OR FAT. HIGHER PROTEIN INTAKE CAN EFFECTIVELY CONTRIBUTE TO IMPROVED BODY COMPOSITION (ISSN, 2017)- - 🔥 PROTEIN IS MORE SATIATING THAN CARBOHYDRATE OR FAT (MAKES YOU FEEL FULLER), POTENTIALLY ENABLING SOMEONE TO STICK TO THEIR TARGET CALORIE INTAKE EASIER.- - 🔥 ADEQUATE PROTEIN SUPPORTS MAINTENANCE AND INCREASES IN MUSCLE TISSUE.- - ➖ GUIDELINES FOR PROTEIN INTAKE:- - 👉 1.4G-2.0G PER KG OF BODYWEIGHT PER DAY WOULD BE WORTH CONSIDERING FOR HEALTHY INDIVIDUALS (ISSN, 2017) THAT DON’T HAVE MEDICAL CONDITIONS THAT CONTRAINDICATE THIS.- - 👉 3G/KG/BW/DAY MAY BE WORTH CONSIDERING FOR THOSE WHO RESISTANCE TRAIN (ISSN, 2017), ESPECIALLY THOSE WHO ARE ADVANCED WITH THEIR TRAINING AND LOOKING TO ACHIEVE VERY LOW BODY FAT LEVELS AND HIGH MUSCLE TISSUE, SUCH AS PHYSIQUE ATHLETES.- - ☑️ THE FREE APP ‘MY FITNESS PAL’ IS A GREAT TOOL TO TRACK YOUR CALORIE AND PROTEIN INTAKE.- - ℹ️ SEE THE ‘ABOUT: DESCRIPTION/OUR STORY’ SECTION ON THIS PAGE FOR MORE INFORMATION.- - 🙌 FEEL FREE TO SHARE THIS POST IF YOU THINK IT COULD HELP SOME OF YOUR FRIENDS 👍
- References:- - Gabel K., et al. (2018) Effects of 8 hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Ageing 4. pp 345-353. - Jäger et al. (2017) International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14:20.- - Kang , J. (2018) Nutrition and Metabolism in Sports, Exercise and Health (2nd edition), Oxon: Routledge, p377.
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Nice video from Jeff Nippard 👌
👉 Explains methods to get lean with minimal ‘tracking’. 👉 Intermittent Fasting (Time Restricted Feeding) discussed at just after 4mins for those interested. 👉 His YouTube page is excellent and worth following for those wanting to learn more about training and nutrition.
... https://youtu.be/vuwrIeXdxBk
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🔥 PROTEIN CONSIDERATIONS FOR HEALTHY, EXERCISING INDIVIDUALS 🔥 - 3 POSTS DISCUSSING ➡️ - 1️⃣ GENERAL PROTEIN RECOMMENDATIONS...
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😂😂😂 Hope you have a good weekend folks and thank you for your continued support with the page! 😊
CAN JUST THE FOOD TIMING CUT THROUGH THE FAT?
Working as a Personal Trainer for almost 15 years, I’ve noticed that many people (although not all) either struggle to consistently monitor calories for periods, or just outright don’t want to do it. Considering the fact that a calorie deficit for periods is a key driver for weight loss, this can often pose a problem if an individual doesn’t monitor their calorie intake.
A few years ago I was considering other approaches that coul...d help people reduce calorie intake and drop weight without weighing out food and monitoring calories.
Some of the things that appealed to me about the Intermittent Fasting 16:8 (IF16:8) approach was that placing food into an 8 hour window is:
1️⃣ A very easy guideline for people to understand and follow (basically pick your 8 hours to eat!)
2️⃣ People are often time poor these days due to being so busy. Weighing food and monitoring calories does take up a bit more time out of the day. IF16:8 often saves people time because they are usually preparing less meals and don’t necessarily have to weigh their food and monitor calories.
3️⃣ The study we will look at notes how currently only 15% of adults eat for less than 12 hours per day and some studies show many people eating for 15 hours per day (Gabel et al., 2018). It thus made sense to me that maybe if we just reduced the duration of time that people eat for, then this could ,with many individuals, lead to lower calorie consumption.
The 2018 study by Gabel et al.
👉 12 weeks IF16:8 (Time Restricted Feeding 10am-6pm) decreased bodyweight 3% relative to control in obese subjects.
👉 IF16:8 group dropped an average 341 calories/ day more compared to control.
👉 IF16:8 group gives significant reductions in systolic blood pressure relative to control.
👉 IF16:8 group showed reduced insulin resistance, although not statistically significant.
Study Limitations:
Not randomised controlled trial. Self reported measures used. Author funding.
Gabel K., et al. (2018) Effects of 8 hour time restricted feeding on body weight and metabolic disease risk factors in obese adults: A pilot study. Nutrition and Healthy Ageing 4. pp 345-353.
Thanks and polite notice: I just want to say thanks to everyone who has liked/followed and supported the page. Due to the volume of followers, a lot of inbox messages are received, where possible replies are sent but unfortunately due to time limitations it is not always possible to reply to all messages, apologies. As much quality information as can be produced and located will continue to be posted to help and support everyone who likes/ follows the page. Many thanks again and I wish you all the best with your fasting, health, and fitness journeys! 😊
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⭐️ THE GOLDEN HOURS OF INTERMITTENT FASTING ⭐️
🔥 Nice video from Dr. Nick Zyrowski describing some of the mechanisms of Intermittent Fasting
👉 I would agree with much of what he says. Personally however, I generally preference with 3-4 meals/snacks whilst fasting within the 8 hour window. I feel this enables me to more easily hit nutrition requirements such as daily protein intake and micronutrient intake, as well as easily ensuring I can include pre and post workout nutriti...on when required.
https://youtu.be/MxrNxxd3gMI
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🕑 INTERMITTENT FASTING 16:8 FOR FAT LOSS: WHY THIS APPROACH?
Intermittent Fasting 16:8 is a food timing approach where someone has an 8 hour ‘eating window’ (e.g. 9am-5pm, 11am-7pm, 1pm-9pm etc.) and the other 16 hours is the ‘fasting window’ where they do not consume food or caloric beverages.
When I was testing and considering methods that could help individuals I work with Personal Training, as well as hopefully impacting the obesity epidemic within the UK and much of the...
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One for the ladies! ➡️ Intermittent Fasting for Women 🔥
👉 Some interesting thoughts from Joe Leech.
https://youtu.be/AiGxYw-Mc_E
🔥 BOOK RECOMMENDATION: ‘THE LEANGAINS METHOD: THE ART OF GETTING RIPPED. BY MARTIN BERKHAN 🔥
THANKS 😊
👉 First I must mention that on a personal level I (and this page) have no direct association with Martin Berkhan or his book and I will not be making any money from sales of his book so my recommendation is based purely on the hope that his book can no doubt help many people.
... 👉 I would also like to thank Martin for the way his work (including him essentially being the ‘founder’ of the 16:8 method of intermittent fasting) has impacted my own life and the lives of many others I know. For these reasons, I hope his book sells really well, as I feel Martin deserves to be rewarded for his work and efforts in this area.
OVERVIEW ℹ️
👉 In his book, Berkhan rightly states that ‘Released in 2010, ‘The Leangains Guide’ became the definitive guide to intermittent fasting for lifters and athletes worldwide.’ (1) In my opinion, Martin has done an amazing job at promoting a method that is highly effective and he started to popularise this method at a time where many people in the fitness industry would laugh at anyone who considered eating less than about 6 meals a day let alone skipping a meal! For having the insight and confidence to do this, I feel that Berkhan was essentially ‘ahead of his time’.
RECOMMENDATION 👍
👉 The book was only released last week and although I have bought it myself, I am yet to finish reading it. I wanted to mention/recommend it on here as I’ve no doubt it will be of interest to others who follow this page and I’ve little doubt it will have some real gems of information that could help many!
Reference
(1) Berkhan, M., (2018) The Leangains Method: The Art of Getting Ripped. United States: Martin Berkhan.
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Great 3 minute video on Intermittent Fasting ➡️ Fat Loss and Health 🔥 - 👍 Thanks to Julian Calefato - Head Physio at Gloucestershire County Cricket Club and previous Strength and Conditioning Coach to many athletes for sending me this video, and for testing and giving his positive feedback on the Intermittent Fasting 16:8 approach. Feel free to head to his page if you're interested in his quick overview.
🔥 FASTING AND SUPPLEMENTATION - FINAL CREATINE POST (NUMBER 3): CREATINE COMBINATIONS (CARBS AND PROTEIN), CREATINE TYPES, AND CREATINE SAFETY. -
ℹ️ The attached diagram shows the ‘Approximate muscle total creatine levels in mmol/kg dry weight muscle reported in the literature for vegetarians, individuals following a normal diet, and in response to creatine loading with or without carbohydrate (CHO) and protein (PRO)’ (ISSN, 2017 citing Kreider and Jung, 2011). -
... 🔥 BRIEF OVERVIEW ➡️ - ℹ️ CREATINE COMBINATIONS (CARBS AND PROTEIN)
💪 ‘Ingesting creatine with carbohydrate or carbohydrate and protein has been reported to more consistently promote greater creatine retention’.
💪 However, the ISSN do note that ‘the effect on performance measures may not be greater than using creatine monohydrate alone.’
💪 ‘Co-ingesting creatine (5g) with 47-97g of carbohydrate and 50g of protein enhanced creatine retention’ Steenge et al. (1985) as cited by Kreider et al. (2017). -
ℹ️ CREATINE TYPES
👉 ‘Clinical evidence has not demonstrated that different forms of creatine such as creatine citrate, creatine serum, creatine ethyl ester, buffered forms of creatine, or creatine nitrate promote greater creatine retention than creatine monohydrate.’
👉 ‘The best raw sources of creatine seem to be from Germany (e.g., Degussa’s CreaPure) or the United States (e.g. Ferro Pfansteihl). (*Kreider, ‘Sports’, 2008 in Antonio et al., Essentials, 2008) -
ℹ️ CREATINE SAFETY
👉 The ISSN note that there is ‘compelling evidence that creatine is well-tolerated and is safe to consume in healthy untrained and trained individuals regardless of age.’ -
🔥 CONCLUDING PERSONAL THOUGHTS
💥 In sum, if you are healthy and going to supplement with creatine then the best bet based on this overview is to use creatine monohydrate.
💥 If you can consume it with carbs and protein (whilst still hitting your calorie targets for the day) then go with this. If this isn’t possible for any reason, then consuming creatine without carbs and protein has still been shown to positively affect performance and other outcomes.
Enjoy! 💪 - All above references from the following source except for the single * reference listed last:
Kreider et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 14:18.
* Antonio, J., et al. (2008) Essentials of Sports Nutrition and Supplements; ISSN. Totowa, USA: Human Press.
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🔥 FASTING AND SUPPLEMENTATION: CREATINE - WONDER SUPPLEMENT?
POST 2: EFFECTS OF CREATINE ON PERFORMANCE (as promised! 😊)
ℹ️ As mentioned in 'CREATINE POST 1', whether you are Intermittent Fasting or not, some supplements are well worth considering for those serious about their training, nutrition, and health.
... ℹ️ Here is a brief overview of some of the main points from the excellent ISSN’s Position Stand on Creatine (2017), specifically here: Creatine related to Performance.
ℹ️ Interestingly, it is not exclusively physical performance that may be enhanced by Creatine Supplementation ➡️ - 🏋🏽♂️ Typically, following creatine supplementation, athletes can ‘do more work over a series of sets or sprints leading to greater gains in strength, muscle mass, and/or performance due to an improvement in the quality of training’ - 💪 ‘After creatine loading, performance of high intensity and/or repetitive exercise is generally increased by 10-20% depending on the magnitude of increase in muscle PCr’ - 🏃🏻‘Creatine supplementation may reduce muscle damage and/or recovery from intense exercise.’ - 🤔 ‘Creatine supplementation can reduce mental fatigue and/or improve cognitive function’ - 🤓 ‘Creatine supplementation (5g/day for 6 weeks) significantly improved working memory and intelligence tests requiring speed of processing.’ - 😴 ‘Creatine improves cognitive function in response to sleep deprivation.’ - 🚴🏾♂️ ‘Creatine supplementation can help athletes enhance glycogen loading’ and ‘experience less inflammation...following intense exercise’ and can help athletes ‘tolerate high volumes of training’. - 👉 Some studies have reported a reduction in ‘total injuries compared to athletes who did not supplement their diet with creatine.’ - Reference: Kreider et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 14:18.
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🔥 FASTING AND SUPPLEMENTATION: CREATINE- WONDER SUPPLEMENT?
ℹ️ Whether you are Intermittent Fasting or not, some supplements are well worth considering for those serious about their training, nutrition, and health.
Don’t get me wrong though, if you’re sat around on your couch all day and living in Burger King, then supplements aren’t a miracle cure! 🤷🏻♂️ The hard work needs to be put in with training and nutrition.
... ℹ️ Creatine is certainly a supplement worth a look, whence why I am splitting this into a 3 part post, to uncover some creatine gems!
Points will be made with reference to the excellent work by the ISSN (see reference). -
🔥 POST 1: Creatine Dosages and some of the Basics of Creatine in the Human Body.
🔥 POST 2: Effects of Creatine on Performance.
🔥 POST 3: Creatine Combinations (Carbs and Protein), Creatine Types, and Creatine Safety. -
🔥ℹ️ POST 1: CREATINE BASICS:-
👉 ‘The majority of creatine is found in skeletal muscle (~95%) with small amounts also found in the brain and testes (~5%)’
👉 ‘The body needs to replenish about 1-3g of creatine per day to maintain normal (unsupplemented ) creatine stores depending on muscle mass.’
👉 Approximately ‘half of the daily need for creatine is obtained from the diet’
👉 ‘For example, a pound of uncooked beef and salmon provides about 1-2g creatine’.
👉 ‘In a normal diet that contains 1-2g/day of creatine, muscle creatine stores are about 60-80% saturated. Therefore dietary supplementation of creatine serves to increase muscle creatine and PCr by 20-40%’ -
ℹ️ CREATINE DOSE:
💥 LOADING PHASE
👉 ‘5g of creatine monohydrate (or 0.3g/ kg body weight) four times daily for 5-7 days’
👉 Or ingesting ‘3g/ day of creatine for 28 days’ is an effective alternative, although this may have ‘less effect on exercise performance and/or training adaptations until creatine stores are fully saturated.’
💥 MAINTENANCE PHASE
👉 Ingestion of ‘3-5g/ day’
👉 However, ‘larger athletes engaged in intense training may need to consume 5-10g/day.’ - Enjoy! 💪 - ℹ️ Reference: Kreider et al. (2017) ISSN position stand: safety and efficacy of creatine supplementation in exercise, sport, and medicine. JISSN, 14:18.
FIND US ON INSTAGRAM @INTERMITTENTFASTING168
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Interesting to hear about Elite Level Athletes who are starting to utilise Intermittent Fasting. Here GSP discusses his experiences including:
🔥 Lower Body Fat 🔥 Increased Muscle Tissue 🔥 Better Training... 🔥 Improved Sleep and more... 👌
https://youtu.be/deVoaRTfVqs
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Yes, so far this is taking off pounds. Fasting, for me, is easy. Secondly, I do not have any ice cream in the house. The mantra still holds: One Day At A Time. Trite, but true, for me.
So flexible!
It seems to be working for me. Great results so far. Just up to me to keep it going.
I don't need to loose weight. I'm in a rehab. facility where they feed you at 8am, 12pm, and 5pm. I will eat breakfast and lunch a, 7am - 3pm and skip dinner. Fast 3pm - 7am.