Get Your Ideal Body Part 1: Intermittent Fasting

If you are looking to lose fat, especially the last stubborn ten pounds or so, and build muscle, a new approach may work best, compared to what you have previously been told.  There is nothing more frustrating than trying the same thing over and over and not getting results.  This is very dangerous because defeat and giving up our horrible things to feel and succumb to.  BUT, that’s not you!

I plan on doing a series of posts that will educate you and making a lifestyle change that may be the “missing key” you need.  The conventional stuff sometimes doesn’t work for everyone.  Instead of allowing a small percentage enjoy their ideal bodies and live an energetic and wonderful life, let’s find a way to help everyone else do the same, but by way of a different path.

I have been burying my nose in books, the internet webz researching and reading about hormones.  Hormones that deal with fat loss and building muscle to be exact.  It all fits together like a puzzle, it’s mind boggling, but life in general is one amazing interweaving of amazingness.  But like putting together a jig saw puzzle, if one piece is missing (or as in the case with my 2 yr old son, who likes to chew them up or bite them in half) the puzzle is broken and not complete.

I plan on doing this as a series of posts because it is a ton of information.  So much that probably half way through you’ll get bored, unless you are a geek like myself.  And this is a blog post, not a book.  So by breaking it down, I believe it will help teach you easier and allow you to employ the elements easier.

Also everything I talk about will run on autopilot by your body.  So you follow the basic rules and get a lot of bang for your small effort (buck).

So if you are not already a member, welcome to the world of intermittent fasting….

What is Intermittent Fasting?

To define intermittent fasting (IF) in the simplest way, you spend a certain number of hours not eating, and a set amount of hours eating and alternating back and forth.  By “not eating” I mean, fasting for 16 hours straight. You then eat during the remaining 8 hours 0f the 24 hour block.  How I described it here is the most popular way called the 16/8 method.  There are other methods, but this is the method I use and want to share.  I believe this method gives a “big enough bang for it’s buck” and is easily adaptable. However, changing to a different at some point may be needed to compliment your training and goals.

But what about eating 5-6 meals a day and keeping my metabolism burning through out the day?


If IF seems like some far fetched idea to you right now, consider this… You eat, you go to bed for 6-8 hours (or more maybe), you wake up and break your fast with breakfast.  You fasted, but slept through it.  You have done this your whole life.  If you are someone who skips breakfast, most likely you are intermittent fasting without realizing it.  By adapting to an IF method, you are just fasting for a couple hours longer.  Also, you will be fasting according to a layed out plan, than just haphazardly fasting unintentionally.

So using my schedule for example, I go to bed at 9pm, so I am done eating.  I wake up at 5am and fast until 1pm.  That gives me a 16 hour fast.  This works well with my schedule, because I sleep the first 8 hours and spend the other 8 getting ready for work and training clients until 12pm.  The last hour I workout and break my fast with a post workout meal.  I have about 4 hours open to eat and do my “busy” work, then back to clients for 2 hours, then home for 2 more, giving me 8 hours of “feeding” time.  Go to bed and repeat.  You can adapt it to how your life usually runs.  If you go to bed at 11, stop eating at 11, then break your fast 16 hours later.


So as you can see the conventional information we have been fed will not fit into this program.  You will not get your metabolism burning into a raging fire, by eating the “most important meal of the day”, followed by a snack before lunch, then lunch, then snack, then dinner.  Equalling 5-6 meals a day.  And “eating soo late?!?!?!”  Yup that may be needed as well, depending on your eating window.

So How Does IF Help Me Burn Fat and Build Muscle?

This is where things get complicated but also very cool, you are about to get some knowledge dropped on you.  By fasting you are causing a hormonal effect.  There are certain hormones in our body that regulates weight loss.  If these hormones get out of whack they can bring your fat loss to a screaching halt.  These hormones are testosterone, growth hormone, leptin, grehlin, T3, Reverse T3, T4, Cortisol, estrogen, insulin, and I’ll even get into serotonin.

No matter how much you work, watch your diet, your body holds steady and does not let a pound of fat get away.  Until you get these hormones back in balance, you will be spinning your wheels.

This is where information is going to get overwhelming.  Over the course of this series, I will be breaking down each hormone and explaining in an easy way to make it understandable.  I also will be giving you natural ways to increase/decrease certain hormones and possible supplements to aid in the process.

So look at your current lifestyle, diet, results… and decide if it’s time to make a change.  Take a new unconventional route to get to where you want to be.

To not leave you hanging, I will leave you with the first hormone we will talk about, Testosterone.  I wrote Man Up: Increase Your Testosterone  a few weeks back, so many of you may have already read it.  Read it again as a refresher.  Future blog posts will build and have some connection to each one, so following a long.


About The Author

Kevin Fulton

Kevin Fulton is personal trainer in Pittsburgh, PA. His goal is to help his clients look, feel, and move better. In his spare time you can find him under a barbell or practicing jiu jitsu.

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