Intermittent Fasting For Non-Fit
stuward wrote:Kenny, I think some form of IF is helpful for anyone once they are fit. Whether it's useful for someone not yet fit, is another question.
Stu, I don't see why it work for someone fit individuals and and not be effective for "someone not yet fit".
If you have any information on that or could explain why, I'd be interested in hearing it.
The same physiology would apply to a find and not yet fit individual.
1) Insulin: As we know, carbohydrates trigger insulin release as do some amino acids.
One of the problems with insulin is it shuts down the fat burning process. Fasting insure that insulin levels are virtually non-existant.
Thus, allowing fat to be utilized for fuel, fat burning.
2) Fasting: An elevation in adrenaline (epinephrine and nor-epinephrine) occur which increase fat oxidation (burn body fat).
Research shows that during the first 72 hours, fat is predominately the fuel used.
Human growth hormone, cortisol and glucagon (fat burning hormones) are elevated as well in a fasting state.
It's a good article but I would reference. However, Berardi's presentation provide excellent research data on the benefits.
The 5:2 Diet
http://www.healthyfellow.com/511/altern ... ew-part-1/
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Dr. Krista Varady's 5:2 Diet research has demonstrated the health benefits and weight loss effect of her Intermittent Fasting Diet.
Rather than giving you a laundry list, I'll stop there.
Least Stressful Over Time
This method seems to be the least stressful while retaining most of the benefit and the most sustainable over the long term.
The same can be stated about the various fasting method.
The 16 hour fast is easily doable.
Let's say you eat up until 8pm and go to bed at 10pm and get up at 6am.
That means have fasted for 10 hours.
You then simply skip breakfast and start eating again at 12 noon.
The biggest problem with any diet is motivation.
The average person can't maintain it.
That is why thousands of people make New Year's Resolutions to lose weight, exercise and become healthy each year and fail.
Bluntly speaking, they have a "Character flaw" in that area. It is a part of who they are and very few change.
As the saying goes, "A leopard doesn't change it's spots."
Successful vs Less Successful
Successful people are willing to do things less successful or unsuccessful won't.
With that said, one of the thing that make me crazy is...
"You can do anything you set your mind to."
This is one of the stupidest statement that anyone ever came up with.
No matter how bad I want it or work at it, I could never look like Arnold Schwarzenegger.
Thus, goals need to be realistic.
Winning the Challenge
I host the Albuquerque (New Mexico) Strength Clinic each year.
In 2012, Dr. Jason Curtis (Sports Physiology) presented his research on his dissertation Winning The Challange. It involved motivation for the less motivated individuals in weight loss program.
As per Curtis' research, the emotional connection between a Personal Training and the less motivated weight loss individual is a huge factor in their success.
Curtis went on to state...
1) There was still a high drop out rate.
2) The success of the majority of individuals was still limited to a small few. That because these individuals were not motivated.
With in mind, Curtis stated there was some solace in those who's lives you make a difference in.
This movie with Eddy Murphy drives home Curtis' point above.
There was a storm. And thousands and thousands of starfish were washed up on the shore. And there was this beautiful little girl was running down the beach and she was picking up the starfish, she was frantically throwing them back into the ocean.
When I saw her doing this I said to her, 'Why are you doing that? You can only save a few before they die, what difference does it make?'
And she looked at me and she said, 'To THAT one, it makes a difference.' To THAT one, it makes a difference, that little girl said.
And she was right and at that very moment she was making a difference for that starfish and she was making a difference for herself too because she was connected, to that starfish.
And that's what life is all about, connecting. In fact that's the only time you're ever alive, really, is when you're connecting.