Intermittent Fasting and Muscle Mass Gain

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Changes To Help You Feel Healthier Every Day

Everyone wants to feel as healthy as possible. That much is clear, but what is often less clear is how you are actually supposed to go about making it a reality. If you find that you are not as healthy as you would like to be, or at any rate that you don’t feel all that healthy, then there are many things you might like to do in order to change that. Often, it is merely a matter of changing one or two habits, or just introducing some healthy new thing into your daily life. But what kind of changes might be best for this purpose, and which are the kind of things that are bound to make the most of a difference? Let’s take a look at a few of the best and most important changes you can hope to make to feel healthier day after day.Article Source

Less Processed Food

The trouble with processed food is that it is so ubiquitous that it is challenging to make sure that you are actually going to do away with it. That’s for the simple reason that you might not always be aware that you are eating it, either because manufacturers don’t always make it clear or because you have just snacked on it without really thinking about it. So changing this is going to require that you are a little more mindful of what you are eating at all times. As long as you can be sure of that, you should find that you are going to be eating a lot healthier, and once you are eating better it means you will feel better in yourself in no time at all. Avoid processed food and go instead for natural, whole foods – that is the way to a healthier life.

Fewer Toxins

You’ll find that there are toxins in many things and that you need to make sure you avoid them as best as you can if you want to be healthier. When you have a lot of toxins in your body, it can lead to your body not functioning properly, and ultimately you will feel a lot worse off for it too. So make sure that you are not putting excess poisons into your body if you can help it. You might find this difficult at first, especially if you are particularly prone to something like smoking or drinking alcohol. But by switching to the best vape juice or trying to avoid alcohol you will find that you are helping your body become much healthier indeed.

More Rigorous Training

If you don’t already train your body every day, you should consider starting to do that. Only by keeping on top of your physical training can you hope to keep yourself feeling healthy, so it’s important that you do this every day. You’ll also need to think about being much more rigorous with yourself than you may have been previously, as that is going to really make a difference to how you feel.


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If you want to find out more about feelings and mindset, check our blog Mission Life Fulfilment.

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The Two Meals a Day Diet Plan

It is perfect in its simplicity and easy to understand and to follow. First you eat only two healthy meals a day. In order to lose weight do not over eat during these two meals and make them balanced meals. You want to be satisfied, but not stuffed to the gills. Article Source

The big benefit of eating two meals a day, it is very difficult to overeat. Most people overeat and any diet plan which aims at long term success must have a lifestyle change element. Eating only two meals a day is a long term lifestyle change, if you stick to it. Also many people believe that eating many meals a day over taxes your organs in your digestion system. You need to rest your organs in between meals, an extreme of over taxing your digestion system is eating three meals a day and then snacking. Remember you can eat far more than you can exercise away, especially if your eating all the time! Without doing the two meals a day plan or something like it, the amount of food that you eat in a day can creep up unexpectedly.

In your two main meals you should aim for healthy foods, not deep fried meat or excess cheese. The aim here is a balanced meal with healthy food. You want healthy fats, but don't over do it, I prefer Olive oil, Grape seed oil and Safflower oil.

As for snacking, limit yourself to fruit and little bit of raw vegetables, such as Apples, Pears, Bananas, Avocados, Olives etc.. It is best to limit snacking to the most easy to digest natural whole foods. To be more hardcore cut out snacking of all kinds.

In any diet, the key is not to cheat. Do not bring the bad foods into the house or have them in your possession. Like ice cream, cakes, donuts, candies etc. Instead, have good things like fruit and raw vegetables, one tip is to replace ice cream with a pure fruit Popsicle for a cold snack. When traveling
make sure to have a lunch box packed with you all the time.

One mistake people make while dieting is not getting enough healthy fats. Don't overdo the fats, but you do need about 20-35% of calories made up of fats. In order to achieve this use the healthy oils, also eat canned olives with only added sea salt, other additives make the olives not as healthy, also eat Avocados.

Many Seventh-Day Adventists follow this two meal a day diet plan. Studies show Adventists who follow this diet tend to live ten more years as compared to the general population. They also tend to have more healthy years in older age.

Choose an exercise that you enjoy doing several times a week like walking. It helps to have a goal or event to train for on a regular basis. The goal or event can be anything, a hobby that encourages outdoor exercise is very helpful. To be in shape to go trail hiking and camping is one example of an activity that motivates you to be in shape year around, an additional lifestyle change that ties into eating more healthy.


Practicing healthy eating for 15 years has allowed me to lose weight and get into great shape and I know it can help you too.

Send any questions to my email, Wretyduf@rocketmail.com

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What we EAT in a DAY as Victoria's Secret Models

  


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How to Set Up an Intermittent Fasting Diet

Welcome to Intermittent Fasting 101. This is a primer, or guide for the setup that I personally use for Intermittent Fasting for Fat Loss.

Here is the extremely basic summary of how it works:

* On training days, eat 9 hours of the day and fast the remaining 15.
* On off or cardio days, eat 6 hours of the day and fast the remaining 18.
* Weight training 3 days per week
* Cardio 2-4 times per week
* Eat maintenance + 500 calories on weight training days
* Eat 50% of maintenance on other days
* Majority of carbohydrate intake is on weight training days

Again, this plan is specific to fat loss. Plans for mass gain (bulking) and maintenance will be coming soon. Now for the detailed explanation of:

How to set up an Intermittent Fasting Diet for Fat Loss

Establishing Eating / Fasting Times

The time of day in which you eat depends on if you are lifting weights that day, or not. On lifting days, your eating window is 9 hours and on off or cardio days, its 6 hours. You will need to be able to weight train and do cardio at the same time of day, as this will throw off the schedule.

Eating schedule for weight training days

The fast is broken by a pre-workout shake, 15-30 minutes before you being your workout and lasts for 9 hours. For example, since I workout at 1pm, my eating window begins at 12:30 pm and lasts until 9:30 pm. This can be inconvenient if you workout at say, 8pm, so I feel weightlifting at lunchtime or in the morning works best.

Next, we will look at setting up a schedule for off days or cardio days.

Eating schedule for off or cardio days

The fast is broken an hour after cardio is complete and lasts for 6 hours. In my case, I do cardio at 1pm, so my fast is broken at 3pm. It remains 3pm on off days.

Summary

Since I train Monday/Wednesday/Friday, the big picture looks like this:

Monday: Fast ends at 12:30pm and begins at 9:30pm
Tuesday: Fast ends at 3:00pm and begins at 9:00pm
Wednesday: Fast ends at 12:30pm and begins at 9:30pm
Thursday: Fast ends at 3:00pm and begins at 9:00pm
Friday: Fast ends at 12:30pm and begins at 9:30pm
Saturday: Fast ends at 3:00pm and begins at 9:00pm
Sunday: Fast ends at 3:00pm and begins at 9:00pm

Determining Calories / Macronutrient Amounts:

Now that you have set up your eating / fasting schedule, it's time to figure out how many calories, fat, carbohydrates and protein you will be eating. I realize that this might seem overwhelming at first, with all the math, but once you initially establish your requirements, it's really quite easy and routine.

Calories needed for Fat Loss

Caloric requirements depend if it is a weight training day or an off/cardio only day.

To determine calories needed for fat loss, you must first determine the calories needed for maintenance. The easiest way to get an estimate is to multiply your weight in pounds by 15. For example, if you weigh 200 lbs, the total calories needed for maintenance would be 3000 calories per day.

Calorie requirements for weight training days:

To determine calories on weight training days, take the amount of maintenance calories and add 500 to it. So for our 200 lb person, they would be eating 3500 calories on days that they lift.

Calorie requirements for off or cardio days:

To determine calories needed for off or cardio days, simply divide your maintenance calories in half. So for off or cardio days, our 200 lb person would be eating 1500 calories per day.

Macronutrient Breakdown:

Now that your calorie requirements for fat loss have been determined, it's time to figure out how much of each macronutrient you will be needing. The amounts will vary on if you are weight training that day or not.The macronutrients we will be using, will be the big three:

* Fat
* Protein
* Carbohydrates

(Be sure to remember that fat has 9 calories per gram and protein and carbs each have 4 calories per gram.)

Macronutrient breakdown for weight training days:

Fat:

The maximum amount of fat eaten per day is 30 Grams. It doesn't matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.

Protein:

To determine the minimum amount of protein per day, you multiply your weight by 1.25. Our 200 lb person will need a minimum of 250g of protein to preserve muscle. Sources don't really matter, just be sure to be mindful that you don't exceed the fat limit. Chicken, very lean red meat, fat free cheese and protein powder (whey or casein) are excellent choices.

Carbohydrates:

Carbohydrates make up the remaining calories in your diet. Once again, sources don't matter, just be sure not to exceed the 30g fat limit and be you want to keep sugar below 100 grams. So in our sample person, he is getting 270 calories from fat and 1000 calories from protein. With the caloric goal on lifting days being 3500, that leaves him with 2230 calories left for carbs. Divide 2230 by 4 and you come up with a maximum carbohydrate amount of ~558 grams.

Macronutrient breakdown for non-lifting or cardio days:

As I mentioned earlier, calories needed for days that you don't weight train or do cardio are 1/2 of what your maintenance calories are. Here is the macronutrient breakdown:

Fat:

Again, the amount of fat is unchanged from training days. The maximum amount of fat eaten per day is 30 Grams. It doesn't matter where the fat comes from, as long as 10 of these grams are in the form of Omega-3 Fish Oil.

Carbohydrates:

On rest days or cardio only days, carbohydrate sources should only come from fibrous green vegetables and the trace amounts found in your protein sources, such as whey and cheese. The maximum amount per day should not exceed 20 grams.

Protein:

The minimum amount of protein is your weight in pounds x 1.25. For our sample person requiring 1500 calories per day, he would be getting 270 calories from fat, 80 calories from carbohydrates and the remaining 1150 calories from protein. That would equal to ~287.5 grams.

Diet for Weight Training Days

Weight training will be a 3 day a week, full body routine. I personally use Monday-Wednesday-Friday, but the days are up to you, as long as there is a day off between workouts. Keep reading for my workout recommendation.

Pre-Workout

On training days, the fast is broken with a whey protein/carb shake, 15-30 minutes before your workout begins.

I suggest a mix of simple carbs and whey protein.

Protein =.25g/lb x weight Carbs =.25g/lb x weight

Gatorade powder (not the pre-made liquid form) or a maltodextrine/dextrose blend is my pre-workout carb of choice. Keep fat to a minimum here.

Post-Workout

Within 30 minutes of your workout, you have another shake, but this time, use a whey + casein/dextrose mix.

Protein =.25g/lb x weight Carbs =.50g/lb x weight

The Rest of the day

Your first solid food meal of the day is 1 hour after your PWO shake. This will be the biggest meal of the day. Remaining meal times are up to you, but I recommend tapering your calories down until your last meal. Remember, with Intermittent Fasting, you don't need to eat every 2-3 hours. Just make sure that you meet your caloric/macronutrient goals. I do however, recommend a casein shake right before the eating period is over. Since it's a slow digesting protein, it will help keep you full longer.

Diet for Off or Cardio Days

Since calories are greatly reduced on off or cardio days, the eating window is shorter. It works best to have 2-3 good size meals, rather than the 6-7 you read about in muscle mags.

On cardio days, the fast is broken with a 50g protein shake, 1 hour after cardio is complete. Two hours after the shake, have your first "real" meal and continue until the 6 hours are up. As I mentioned earlier, carbs are limited to 20 per day and should consist of fibrous green vegetables and the trace amounts in food.

Intermittent Fasting Diet Weight Training Routine

Weight training is a full body 3 day routine. Again, exact days don't really matter, but make sure you have a day off in between workouts.You will be working the large muscles only (legs, back, chest) on days 1 and 2 and will add in the smaller muscles arms/calves) on day 3. You will do 4 sets of 6-8 reps for each large muscle and 2-3 sets of 8-12 for the smaller ones.

Here is a sample workout routine:

Day 1: Push

Flat Bench Press / Shoulder Press / Leg Press / Weighted Crunches

Day 2: Pull

Rows / Chinups / Hamstring Curl

Day 3: Push/Pull

Incline Bench Press / Rows / Squats / Calf Raises / Lateral Raise / Barbell Curl / Tricep Pushdown / Lateral Raise / Back Extensions / Weighted Crunches

For maximum fat loss, cardio should be down 2-3 times per week. Start with a 5 minute warm up and then begin 10 minutes of High Intensity Interval Training, or HIIT. This works best on an elliptical or a spin bike, instead of a treadmill. You will do this in 1 minute intervals. Max intensity for 1 minute, followed by a moderate pace for 1 minute. Repeat until 10 minutes are up. After the HIIT session is over, drink some water and rest for 5 minutes. After your rest, do 30 minutes of Low to Moderate Intensity, Steady State Cardio. A treadmill works great for this. Don't forget to wait an hour and have your 50g of protein.

This is a basic summary of my preferred Intermittent Fasting Diet and Workout plan. If you have any questions, feel free to ask in my forum [http://intermittentfast.net/forums] and visit my Intermittent Fasting Blog [http://intermittentfast.net/intermittent-fasting-diet-blog]

Article Source: http://EzineArticles.com/4314309


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