Are you sick and tired of hearing the word DIET? In many cases the word itself is so tainted, the majority of people have no idea what it really means, yet they ‘tried’ literally dozens of them over the years. From Dr. OZ, to Oprah, Atkins, Paleo, Zone, Hollywood, South Beach, the Mediterranean, and we can’t forget Nutri-System, Weight Watchers, Advocare, Visalus, and who knows how many others.
Some people actually have a little success from following these brand name miracle diets, yet, MOST fall short of reaching their weight loss goals.
The question is…
What is keeping you from having the body you “used to have” or have always wanted?
Ironically, some will say it’s your diet. Some will say you need to workout more and eat less. Some will say to go strictly vegetarian.
I say, stop the madness. There is literally NOTHING stopping you from having the body of a GODDESS or SUPERHERO.
There is nothing stopping you from being shredded from head to toe and for the gals … all “toned up.”
The simple fact that you need to make better decisions with what you put in your mouth might just do the trick. You don’t need to follow someone else’s PLAN, count calories or measure food in order to reduce body fat, let alone build lean muscle.
Since 1985, I’ve done THIS and have many other friends do the same and WE all were able to hit incredible low numbers when it comes to lean body mass, in addition to low body fat percentages. I may add, I successfully preserved muscle and cardiovascular health along the way. I can say with complete honesty as well as provide proof, what I’m about to share with you could be the easiest diet or should I say easiest way to improve your health without a lot of trouble, heartache or all the other nonsense you may have been taught regarding dieting.
This ‘way of eating’ has since been coined as “INTERMITTENT FASTING.”
For me, it was simply put, “don’t eat ANYTHING until after you weigh in.”
Let’s touch on the word fasting. From wikipedia:
Fasting is primarily a movement of willing abstinence or reduction from some or all food, drink, or both, for a period of time.
Many other countries that do not have issues with obesity let alone countless other health related diseases, illnesses, etc. practice this method regularly.
Now, with intermittent fasting. From wikipedia:
Intermittent fasting (IF) is an umbrella term for various diets that cycle between a period of fasting and non-fasting. Intermittent fasting can be used along with calorie restriction for weight loss.
The science behind this method is simple put, when you’re not eating hence fasting, your insulin level drops. When your insulin levels are low, your body finds it much easier to burn fat by using energy from its glycogen stores. As a result, when you do eat, any excess nutrients with be stored back as glycogen, rather than in fat cells. This is one of the main reasons people try intermittent fasting and see results without making any changes to their “diet.”
At this point, there is a ton of re-searchable data you can find on the benefits of intermittent fasting.
Back when I was competing in wrestling, I didn’t have the internet or countless brand name diets to cause confusion. It was simple. I weighed 130 lbs and needed to weigh 119 lbs. I stopped drinking pop. I stopped eating potato chips. I stopped eating chocolate or any other candy or drink that had a lot of sugar. I ate normal. I enjoyed peanut butter and jelly, chicken noodle soup, lean ground beef, chicken, fish, eggs, rice, baked potatoes, oatmeal, some fruit and a lot of vegetables… 3-4 days out of each week, I ate literally the exact same thing. The training I was doing was for high school wrestling. I practiced in a very hot wrestling room where sweat was very common and relied upon to reduce my scale weight.
24-36 hours before I had to weigh in, I started to watch how much water I was drinking yet I always stayed hydrated.
Let’s look at an example.
From my high school days to NOW.
Fast forward to 2016, there are many different ways you can take advantage of this intermittent fasting plan.
Let’s take a look at some of the options. But first, lets break things down by using a 24 hour clock.
Option 1. 24 hour fast
One day, 24 hours of fasting. No food, just drink water or lemon water. (not my favorite, but I’ve done this before)
Option 2. 24 hour fast twice in the same week
2 days in one week 48 hours (just not back to back days) of fasting. No food, just water or lemon water.
Option 3. 14 hours of fasting 10 hours of eating
14-10. We know that 14+10 is 24, hence 24 hours in a day. 14 hours of fasting with 10 hours of not fasting, aka eating. For someone new to this, this option is “easy pickens.” Just about anyone I know could easily follow 14-10.
Option 4. 16 hours of fasting 8 hours of eating
16-8. We know that 16 + 8 is 24, hence 24 hours in a day. 16-8 signifies, 16 hours of fasting and 8 hours of not fasting, aka, eating. Now, this is the way of life for me 2-3 days out of each week. I can do this with zero problems. I get off work at 8 pm, I eat my last meal of the day between 8-9 pm. I won’t eat my next meal until 1 pm the next day (hence 16 hours).
This works well for me. 16 hours of fasting (until 1 pm), then between 1 pm and 9 pm, I eat 3-4x.
Option 5. 18 hours of fasting 6 hours of eating
18-6. Same plan, just 2 hours longer of fasting. This plan is hard for me but can work wonders if you can manage it.
Along with intermittent fasting, if you really want to change your appearance or simply own a healthier body, some form of exercise is a must. Using resistance is highly recommended simply because, YOU NEED MORE MUSCLE. Muscle protects your bones. Muscle gives your body shape. Think about it. #curves
Now saying intermittent fasting is EASY and will work for anyone would not be exactly true. It’s better to say it’s SIMPLE but not easy. When it comes to the general public and sharing advice, well first, I’m not a doctor, nor do I pretend to be. I’m not a nutritionist or dietician either. What I can say is that your issues regarding your body and how it looks and operates is 100% your responsibility. You may have tried “this and that”, or something else. I don’t know if you quit early, or if you were eating enough let alone tell you what you did wrong without knowing a lot more about you. With my experience, most people don’t eat enough and their metabolism is broken. The others who think their eating enough are simply “consuming more calories” than they burn off.
What you do moving forward with your decisions regarding your nutrition will eventually tell your story. You get to decide what to eat, when to eat and how much (assuming you do your own grocery shopping). You decide what’s more important, “working out” or “going out.”
Quit making excuses and complaining. This does more harm than good. Especially if you’re all stressed out. Instead, start eating less processed food and more meat and veges. A matter of fact, instead of worrying about the number the scale reads, add up how many grams of protein you’re eating as well as how many vegetables you eat in a day. Better yet…
What you can count on next…?
I’m going to teach you the exact same workout / nutrition plan I used 30+ years ago compared to the workout / nutrition plan I use now. Ironically, I weigh 10 more lbs than I did 3 decades ago. Yet, I’m stronger, faster and have less body fat.
The same could be said for you, if not better!!!
The CHOICE is yours 🙂