Is Intermittent Fasting Right for You? Pt. 2

In Part One, we listed some of the supposed benefits credited to intermittent fasting. In Part Two, we’ll continue with more of those, and discuss some of the ways to help you decide whether IF is right for you.

Here are some more of the stumbling blocks to watch out for if you undertake IF:

      8. Don’t consider IF the best option if physique is your primary goal.

If you’re on a fast-track program to get shredded for a photo shoot, intermittent fasting isn’t the best way to go about it. You’ll be better off tapering your caloric intake down gradually, while continuing your intense workouts. Those workouts need fuel to be optimally effective, and if you don’t provide enough of that fuel, your performance will suffer. That means your physique won’t get to the point you’ve set as your goal.

If you train when fasting, your body mass is bound to gradually decrease. Yes, there are some seriously ripped guys out there that promote 36 hours of fasting every other day. But a person has to wonder how intense their training really is for them to be able to sustain that. Intense workouts require increased calories and nutrition, or the only thing you’ll get is tired. If those guys are really working at it and are getting muscled up, then they’d be getting even more muscled up if they weren’t fasting (and they probably had a lot of body fat to begin with).

9. If you’re trying to bulk up, IF may be a good tool for you.

Skinny guys trying to bulk up can sometimes find themselves packing on more fat than muscle, at least until they’ve worked up to an intense workout level. Fasting isn’t best used as a band-aid, but fasting for one day a month might be a useful technique to help you manage such fat gain. The better option, of course, is to taper your caloric intake upward gradually, to avoid the fat gain from the beginning.

10.  Make your fasting day meaningful.

Anybody can fast for 24 hours, with just a little willpower. Fasting from 5pm Sunday until 5pm Monday is too easy. Besides, you may be prone to overdo that Monday night meal. A better option would be to fast from Sunday night until Tuesday morning. Then, when you begin eating again, you’re immediately getting into your training, rather than into bed.

11.  Schedule your fasting when it’s easiest to forget you’re hungry.

If you schedule your fast days for your busiest day of the week, you’ll get a double benefit. First of all, you’ll have an opportunity to get more accomplished, without having to spend time cooking, eating or cleaning up. Second, when you’re busy, you’ll find you get so wrapped up in what you’re doing that you forget you’re hungry. A win-win situation!

12.  Combine fast days with exercise for the best results.

If you’re out to lose a fair amount of fat – say 25 lbs or so – then this may be just what you need. If your body fat percentage is already down in the single digits, don’t bother with this, but if you’re up in the range of 10-15% or more, this could be just what the doctor ordered. Work out on your fast days two or three times, and watch that fat disappear quickly!

13.  Remember that the research is sparse on this topic.

There really has been very little research involving humans on the effects of IF. Most of what can be found involves animal testing, and that’s not reliable in predicting what will happen with humans using intermittent fasting to lose fat and build muscle.

Take what is said about IF with a grain of salt, and test it for yourself before committing in a big way. What works for one person may be a waste of time for someone else. There are a lot of variables that make each person’s situation unique, so don’t assume that you’ll get the same results as anyone else… as the saying goes, your mileage may vary.

Dr. Berardi also points out a couple of important problems with intermittent fasting that you probably won’t see mentioned on sites that promote IF:

·        First Problem – an absence of data. As mentioned above, most of the IF research that exists (and there’s not a lot to be found) deals with testing using animals. That’s a bit like testing a motorcycle and trying to apply the results to a car. There may be some similarities, but there are sure to be some major differences, too.

As with any experiment, the structure of the study is critical, if the results are to be considered reliable. Conditions must be uniform, there must be a valid control group, measurement and recording methods must be standardized and a standard deviation must be identified. In the laxness or absence of any of these factors, the reliability of the data is questionable, at best.

Once the criteria are properly established and adhered to, a large enough study group must be observed and repeatability of the results must be verified. Only then will we have reliable indications that we can use to guide us.

Because such studies take time and money, as well as willing participants, we find ourselves with more questions than answers surrounding the pros and cons of IF. Volunteers expect to be well-paid, especially if they’re being required to fast for a day or more. And finding study sponsors to fund not eating is more than a little challenging.

·        Second Problem – faulty comparison to “normal” diet. When comparing an IF case with a non-IF case for body building users, it’s critical that the users in both instances are eating not only the same food when not fasting, but also that they’re following a body building diet. If not, the results are virtually useless.

For instance, the typical North American eats more than his body burns. That eventually equates to weight gain.  But an IF user is actually eating less than he burns. So even if both participants are eating the same, if they’re consuming a typical North American diet, we’ll have effectively skewed the results in IF’s favor.

The question is raised, then, whether the apparent benefits of intermittent fasting aren’t actually benefits of fasting, but rather, simply a benefit of burning more than we eat.

Some Advice on IF

Transforming your body is part science and part art. But it’s important to master the science first, before venturing into the artistic side. Control your nutrition levels properly, establish a regular pattern of appropriate workout levels and allow your system to acclimate itself to those regimens. Only after you have a handle on those essential elements should you consider trying IF. Otherwise, any benefits that you do realize from IF will only last as long as you continue to use the technique. Stop fasting, and you’ll soon revert to your earlier state. And you’re after lasting results, right?

How to Determine Whether IF is right for you 

There are many reasons that people look to IF as a tool to achieve their goal. They may be seeking bodybuilding, longevity, disease prevention or fat loss… but everyone is simply sharing their experience and their own best guess (including me). So don’t base your decision upon what you read… base it upon what you try. Above all, remember that your results will probably differ from others’… you need to find what works for you.

Eventually, intermittent fasting will get the attention necessary to provide reliable guidance. Until that happens, start with an appropriate diet and activity level, and then, if you’re so inclined, try IF, tailoring it to get the results you seek.

Is Intermittent Fasting Right for You? Part 1

There is a technique called IF (intermittent fasting) that for some, may be seen as controversial. It isn’t for everyone, whether because of their individual metabolism, the sort of training they’re undergoing or a simple lack of willpower. For others, however, it can be effective, so we’re going to address some of the positives and negatives of IF in this two part article, so that each of you can make your own decision as to whether you want to try it. We’ll also outline some of the most effective ways to employ intermittent fasting if you should decide it’s the right approach for you.

A Definition of Intermittent Fasting (IF)

We all fast periodically, if you think about it. We may have our meals 4 or 5 hours apart during the day, and then fast for 12 hours or more during the night. This is the schedule we’ve become accustomed to and it suits our normal activity level. That would be considered a 12/12 fast. If you choose to eat normally for three days and then fast for one day, that would be referred to as a 72/24 fasting program. The length of the fasting period and the spacing of those periods can have a great deal to do with how effective, if at all, it is for you.

But when we’re involved in a comprehensive training program, our activity level isn’t what would be considered “normal”. We’re trying to burn fat, build muscle, maintain optimum body chemistry or any of a number of other goals that ask more of our system than what is “normal”.

For some people, IF may be an additional tool to help achieve the body you’re seeking. Each of us has to test the process to see if it will be a help or hindrance to our plans. 

Fasting, whether it’s for body building or for religious reasons, can be beneficial for our systems, when done properly. But if done improperly, it can also counteract some of the benefits of the rest of our program, so it’s important to approach the issue from an informed standpoint and use moderation in everything we do. The old adage “if a little bit’s good, then a lot must be better” is wrong more often than not, and more so where IF is concerned.

Some Supposed Benefits of IF

Let’s take a look at some of the supposed benefits of intermittent fasting and see which are accepted as fact and which ones are no more than opinions.

On his website, Dr. John Berardi offers this from his informed perspective:

“Data show that IF, when done properly, might help extend life, regulate blood glucose, control blood lipids, manage body weight, gain (or maintain) lean mass, and more.

“Rather than something we’re forced to endure – a result of poor food availability or cultural expectations – IF is becoming something that health and physique-oriented people are seeking out in order to keep their bodies in top shape.”

Dr. Berardi outlines the following possible benefits.

May reduce:

1.      blood lipids

2.      blood pressure

3.      markers of inflammation

4.      oxidative stress

5.      risk of cancer

May increase:

1.      cellular turnover and repair

2.      fat burning

3.      growth hormone release later in the fast

4.      metabolic rate later in the fast

May improve:

1.      appetite control

2.      blood sugar control

3.      cardiovascular function

4.      effectiveness of chemotherapy

5.      neurogenesis and neuronal plasticity

Dr. Berardi goes on to point out that current research shows that many of these benefits may be realized only after longer fasting periods – say, 20 to 24 hours (depending, of course, upon activity levels. More demanding activity may accelerate the process). He also stresses that with or without IF, exercise should be part of any trainee’s program, and that it’s possible that in combination, the whole may be greater than the sum of its parts.

Some Possible Stumbling Blocks to Watch out for -

1.      Don’t use fast days as an excuse to splurge.
Knowing that you’ll be fasting tomorrow may tempt you to justify an extra helping or a heavy dessert today. Don’t do it - it can become habit-forming. Once in a while won’t hurt, but repeated use of fast days as a band-aid for bad behavior will do you no good.

2.      Don’t be intimidated by a 24 hour break from eating.

When you first begin your fast days, you may feel like you’ll starve to death if you don’t eat something, ANYTHING… right NOW! You won’t. The fact is, we’re conditioned to eat a certain number of times per day at prescribed hours… most hunger is in our heads.

3.      Enjoy the additional rest your body gets.
About 70% of the energy your body expends each day is in digestion and conversion of food into energy. When you’re fasting, that energy is salvaged, and you’ll find you sleep better and will awaken earlier, fully rested and ready for the day ahead of you.

4.      Enjoy the sense of satisfaction.
There is definitely something to be said for the self-satisfaction you’ll feel after mastering your desire to eat. It makes you mentally tougher and gives you the knowledge that you have the self-control to manage your caloric intake, whether you’re talking about the right food every day or no food on fasting days. You’ll find the added self-confidence will give you a big boost in your entire training program.

5.      You’ll learn a lot about your food conditioning.
A lot of our eating habits are tied to our activities. Whether your associations are movies & popcorn, yard work & beer or workouts & protein shakes, you will find that you become conditioned to associating certain activities with certain foods. Pay attention to your automatic cravings. Once you identify them, you’ll find they’re easier to control. Then when you got to the movies, skip that giant tub of buttered popcorn and the foot-long hotdog.

6.      Use your fast days to break bad habits.

When you backslide (and we all do, now and then), use your fast days to recondition yourself. If you overdid the desserts at that family reunion, retrain yourself to control your urges and sweet-tooth and regain control of your urges. If you can do without food for 24 hours, you can certainly do without that slab of chocolate cake, right?

7.      Watch your body fat melt away.

When you eat, your body burns the sugar first, then the fat. If you’re not eating, then stored body fat is the only fuel available to burn. Of course, fasting isn’t the only way to accomplish this. The question you should ask yourself is whether you can achieve the necessary caloric deficit without fasting. Eating six days a week instead of seven is just one of the ways of accomplishing that.

In Part Two, we’ll share some more ways to make effective use of IF and discuss some of the methods you can use to determine if intermittent fasting is right for you. Until then, eat right, live right and look right!

Training To Please The Camera

Have you ever found yourself wondering how actors like Mike Wahlberg, Jason Momoa, Terry Lautner or Chris Evans manage to get so buff, so fast, for their powerhouse roles on the big screen?

It’s important to note that these folks are trying to achieve a specific appearance, as opposed to ability. In other words, Manu Bennett needed to look like a gladiator in his role… not necessarily have the strength and endurance of one.

There are techniques one can use to develop the most visible characteristics associated with such roles. These techniques focus on the superficial aspects, with little attention to building core strength. They primarily consist of the sort of activity involved with the character’s role, so as to develop the expected appearance.

These actors and others like them may employ professional trainers to manage their preparation over a few months in order to prepare themselves for filming. This may be more costly than you’re willing to accept, but that doesn’t mean you can’t do it for yourself. Like any physical training program, it’s simply a matter of focusing your training activities on the results you seek.

Achieving the appearance you want

Studying the workouts these guys used to build up for their roles as “Irish” Micky Ward, Conan, Jason Black or Captain America, you won’t spot any spectacular training protocol or earth-shaking nutrition regimen. Basically, they all employed frequent, brief, high-intensity workouts, in various styles.

While there isn’t much information available on their diets, it’s safe to assume that every meal was based on protein and vegetable intake, with plenty of complex carbohydrates thrown in to suit their individual goals and metabolism. And if they weren’t targeting a large gain in muscle weight, they probably added a little healthy fat, such as nuts and nut butters. Looking primarily at their physical training itself, there are some takeaways that can apply to most of us, to improve the effectiveness:

Takeaway #1: Motivation- You can bet that these guys and others like them are motivated by current and future multi-million-dollar movie deals. You need to be motivated, too, whether it’s for your general health, the admiration of your life partner or just achieving a personal goal. Find that motivation and nurture it! Put something at stake. Reward yourself for success or deny yourself for failure. Make a bet with a buddy, pledge a donation to some group you don’t particularly like if you fail, promise to buy yourself that new car after you succeed… you get the idea. Put some blood in the game.

Takeaway #2: Set a deadline- “Goals without deadlines are dreams!” Set a concrete deadline for yourself and be inflexible. You were down with the flu for a week? Too bad! Suck it up and make it up! The tougher you are with yourself in this regard, the greater success you’ll enjoy.

Takeaway #3: Work around stress- We all have certain times of the year that are more stressful, whether it’s a busy season at work, getting caught up after the holidays or just being cooped up inside by blizzards. Schedule your most aggressive programs during the least stressful times. You’ll be more focused and less distracted by outside factors.

Takeaway #4: Judge your success by YOU, not by others- If you’re new to the muscle building campaign, here’s great news for you: you’ll see substantially faster progress than the established pros, in the same timeframe. That’s because our muscles will grow faster when they’re forced to adapt. By the same token, if you’ve been at it a while, don’t be discouraged when you see that skinny kid that’s only been at it a few weeks getting buff, while you’re seeing little gain yourself. His muscles are being forced to adapt… your muscles may already be past that point.

Takeaway #5: Don’t rush things- Those actors mentioned above will usually have three to four months to accomplish their transformation. A comprehensive performance-oriented training program can take much longer, but in four months, it’s not difficult to create the illusion of a gain of 20 pounds or so of muscle, if done right. There are no silver bullets, friends! Transformation still takes dedication, work and time. Give yourself plenty of all three. If you rush it, you may not be satisfied with the results.

Takeaway #6: Illusion has its place… optimize that- When appearance, versus performance, is your goal, there are some “tricks” to styling your transformation to optimize that. Focusing on the muscle groups that are most visible, such as the upper chest, shoulders, traps, biceps, abs and upper back all give the illusion of a more powerful build. Perspective comes into play here - often, that illusion is partly accented by a tiny waist.

Takeaway #7: Find your real leanness target- When your goal is to give the appearance of being lean, don’t overdo it. When a man gets his body fat down to anywhere within the 13-18% range, his appearance will be essentially the same. Below the Lean Threshold of 10%, he’ll be very lean (as opposed to ripped at 6 – 9% or shredded at 5% or less). Over 18%, he may appear to be soft or fat. To really make your physique noteworthy, try to achieve 10% body fat (about 15% for a woman) and maintain it. You’ll find that once you reach 10% body fat, it’s not that difficult to maintain that level.

Takeaway #8: Achieve specific goals- Your workout regimen should be designed to develop the appearance that you’re looking for, so it should involve the specific type of training involved with that activity. If you want to look like a professional boxer, you probably don’t want to focus on bicycle training to develop your calves & thighs, while ignoring your upper body. Before beginning, take time to identify the precise effects you want to project, and design your workouts accordingly.

Bringing it all together to achieve your goals

Actors know precisely what look they need to achieve, and their training is designed to bring them that look. Your training should be similarly focused, in order to achieve the quickest and most effective results. Don’t let yourself be sidetracked into training that doesn’t contribute directly to your goals. In this sort of program, more isn’t necessarily better.

It should be obvious that the repeated use of “appearance” and “look” imply just that. You may have those six-pack abs you want to show off on the beach, but that doesn’t imply you have the core strength to take a couple of rounds of belly punches from Evander Holyfield.

While this sort of training certainly contributes to your health, it’s important to remember that the results are somewhat superficial. Just because you may think you look like you can snatch 500 lbs of free weight doesn’t mean you can. This sort of training won’t prepare you for highly strenuous activity, but it can make you look like you do it every day. Recognize the performance limitations of this type of training and avoid injuring yourself.