There are 6 popular methods to intermittent fasting:
1) 16/8 Method
Fast every day for 14-16 hours and restrict your daily "eating window" to 8-10 hours.
2) 5:2 Diet
Eat normally for 5 days a week, and restrict calorie intake to 500-600 on the remaining 2 days of the week.
Do a 24-hour fast either once or twice per week.
4) Alternate-Day Fasting
Fast every other day.
5) The Warrior Diet
Fast during the day, and eat a huge meal at night within a 4 hour eating window.
6) Spontaneous Meal Skipping
Skip meals when convenient. This method doesn't follow a strict fasting schedule. The idea is, skip a meal or eat something healthier when you aren't really hungry in a day.
Read the full article here: https://www.healthline.com/nutrition/6-ways-to-do-intermittent-fasting#section7
Have you ever felt like you're stuck in a cycle where you really want to shape up but your workout routine (as well as your diet) is just way too inconsistent? Many people get trapped in an unintended yo-yo diet because their 'commitment' to healthy eating gets conflicted with parties or events where it's hard to say no to food. Indeed, food is AMAZING but it isn't always our best friend when we're faced with the scale.
We need order! How exactly can we step our foot down to really live a healthy lifestyle? Here are a few tips from Remee Patel of BuzzFeed:
Remee underwent a 12-week weightlifting program that focused on compound movements. Hakim Medfai was her trainer. The results are outstanding!
#1: Focus on compound movement exercises
Compound movement are exercises that involve more than one muscle group at a time. According to Madfai, it stimulates the most amount of muscles with one movement and therefore builds more lean mass than isolation exercises.
Examples of compound exercises:
-Squats: Targets the big muscles (i.e. the glutes and quads) and the core muscles
-Deadlifts: Targets virtually every muscle in the body, most especially on your posterior chain (i.e. glutes and hamstrings)
#2 Get into weight training
Weight training will build your strength and it is the best way to transform your physique.
"Running burns calories, and yoga will improve your mobility, but nothing transforms the physique quite like weight training. It is the key to lasting results, not to mention the multitude of health and hormonal benefits of being strong." - Medfai
-Up the weights: the key to getting stronger is getting out of your comfort zone and upping the weights every week
-Don't be routinary: If you do the same thing over and over again, your body will adapt and stop changing (this makes your exercise completely obsolete)
#3 Fix your diet
Quit the yo-yo diet. You have to stay consistent. If you really want to see changes in your physique, you may opt for carb-cycling. This is a kind of diet that enables you to eat varying amounts if carbs each day, which primarily consists of lean meats, healthy fats, and vegetables.
#4 Stay accountable
It's easier to stick to your diet when you have a buddy whom you can vent to when times get tough (i.e. there's a pizza party in your office but you can't eat pizza). An accountability partner can be your trainer, sibling, or friend. Whoever he/she is, they will be helpful by encouraging you when you're struggling with your commitment to healthy living and by restricting you from doing anything dumb. They're the people you wouldn't want to let down.
#5 Take your eyes off the scale and start looking at your body fat and lean mass percentage
Muscle is heavier than fat. When you lose fat and replace it with muscle, the scale will say that you've gotten heavier--but it doesn't mean you've gotten bigger! Yet many women panic when they see such weight gain. At the end of the day what matters is your body fat percentage, which isn't measured by a weighing scale.
What is “skinny fat”? Can someone possibly be skinny and fat at the same time?
First, let’s understand what a skinny fat person looks like. Steve Zim, the owner of A Tighter U Fitness Studio in Culver City, California, enumerated the following characteristics of someone who would be classified as “skinny fat”:
- Seems like he/she doesn’t have body fat
- Not eating properly
- Not working out much
- No muscle/ very minimal
Most skinny fat people don’t seem fat. In fact, their peers may consider them as just skinny. The funny thing about being skinny fat, however, is that there’s obviously a problem area that’s either easy to hide or is not immediately evident to others (ie. “muffin top bellies” and “saddlebags”).
The best way to lose skinny fat is to gain muscle. Why?—because the muscles will eat the fat.
Muscles are heavier than fat. In fact Zim said that, “one pound of muscle takes up half the space of one pound of fat.” Therefore, when someone loses weight but gains muscle, the number on the scale may not drop significantly. In fact, it might stay on the same number or it might increase in number—not because you got fatter but because you gained muscle. You might ask: “Is this a good thing?” The answer is yes it is! In actuality, skinny fat people will only see actual improvement in their bodies when they lose body fat (not necessarily when they lose weight on the scale).
It's not about your weight. It's about the body fat percentage.
Toning up and building muscle can be achieved with body weight exercises and resistance exercises. Here's a workout you can jumpstart with:
Buy your own resistance bands at Resistance Bands Australia. We deliver Australia-wide!
Learn more about how to lose skinny fat! Check this cool infographic that we found.
Not everyone is born into a health-conscious community. Drugs, alcohol, and junk food have become staples and its intake only increased over the years. In fact, many people today are suffering from drug overdose, alcohol-dependency, and obesity.
It's important to hear about the journeys of those who were able to move on from such an unhealthy lifestyle. There are many things to pick up and apply in our lives from the wisdom overcomers obtained from their time of transition. For instance, Stephen Odom--a man from Houston who suffered from drug dependency and other health issues--advised 6 tips (which he learned first-hand) to promote lifestyle change:
1. Reward yourself
2. Focus on the short-term goal
3. Start small
4. Learn how to cook healthy meals you enjoy
5. Do thinks that will build your self-esteem when you feel down
6. Reward yourself for a job well done
Photos courtesty of Stephen Odom and Mitch Frink Photography / Via mitchfrinkphotography.com
This list is just an overview. Click HERE to read more about Odom's story and how he was about to quit drugs, alcohol, junk food, as well as lose 125 pounds.
Muscle gain isn’t just about packing up on protein shakes and bicep curls. There’s much more to muscle gain than meets the eye! Your diet and your exercises will adjust according to how much muscle you want to gain. This means that how you eat and what you eat will change. For instance, how much you eat will depend on your metabolism and what you eat should have the right kinds of calories. According to Douglas S. Kalman, Ph.D., R.D. an ideal diet would be something that has 50% carbs, 25% fat, and 25% protein. Speaking of protein, you also gotta get the right amount of protein for muscle repair.
When it comes to exercises, getting bigger means lifting heavier. Deadlifts, squats, and presses are great movements for muscle development. Lifting lighter weights like dumbbells and kettlebells, as well as resistance exercises, are also important to workout varying muscle groups all over your body that will support the big lifts.
This is just a preview of the many facts you have to learn about building muscle! Check out this ARTICLE to get complete information about building muscle.