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The Very Surprising Benefits of Intermittent Fasting

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intermittent fasting

Intermittent fasting is more famous with each day that goes by.

Celebrities like Hugh Jackman (aka former Wolverine) are swearing that is the most single effective way to weight loss.

Still, a lot of people are still scared that intermittent fasting will make them so hungry, that it will be impossible to do.

Fasting, is definitely not starving to death. There are still a lot of confusion about it.

1 – What is Really Intermittent Fasting ?

Intermittent fasting is simply the fact not to eat during a certain period of time.

For millions of years, we only eat when we needed too. So intermittent fasting was a very natural state to be in.

Now it turns out that we are eating all the time. You have to understand than the « 3 meals a day » is just a cultural process and not a biological necessity

Of course, you are allowed to drink as much water, green tea and coffee as you want, if you don’t put sugar in it. You can also drink diet sodas, even if it is not good for your health, it is still allowed in intermittent fasting.

 

 

2 – What are the Benefits of Intermittent Fasting ?

 

It will maximize your hormonal balance by boosting your human growth hormone to a very high level : more than 2000% of the increase after a 24 hours fast !

But you don’t have to go this extreme. You can only fast 16 hours for example, and you will still have tons of benefits.

Fasting will improve your overall immune system, help to detoxify your body and will promote fat burning.

 

But it also has tons of properties, mainly due to the human growth hormone release :

  • It Decreases fat accumulation
  • It triggers healthy hair Strengthens bones
  • It will improve your blood circulation
  • It decreases the symptoms of aging
  • It helps you to lose a lot of fat
  • It is good for your cholesterol
  • It allows you to build more muscle.

 

3 – How Do You Get Started ?

It is very simple.

The best and easy way to do it, is to stop eating at 8pm. Then you can start again to eat the day after at 12am. Since you will sleep, it will ease the whole process because we tend not to want to eat food during the night.

Of course you can still drink coffee during the morning.

Remember that once you took this habit, it will be very natural for you, and the benefits you’ll get from it will be huge.

 

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Diets

How to Lose Easily 10 Pounds in just 10 days : Extreme Diet Protocol

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extreme diet

I am sorry to tell you that, but the magic pill to burn fat doesn’t exist.

And there is also no « magical » or « miracle » diet to lose weight

However, with the help of an extreme diet, you can definitely have very nice and strong results. In just 10 days, you can lose 10 pounds. Yes, you heard me right : 10 pounds. You will literally feel the result, even 2 days after beginning it.

So what do you do ?

Here is your protocol :

You can eat these following aliments in unlimited quantity

And the good thing is that there is no need to do sports, you just have to eat these foods :

  • chicken meat
  • red meat
  • fish
  • eggs
  • Green Salad
  • Cucumber

And now concerning the beverages, you can take :

  • water
  • coffee
  • green tea
  • diet soda
  • sparkling water

 

An exemple of your diet will be like :

Lunch :

  • chicken meat (day 1, day 4, day 7 and day 10) + green salad
  • beef (day 2, day 5, day 8) + cucumber
  • fish (day 3, day 6, day 9) + green salad

 

Dinner:

  • eggs (day 1, day 4, day 7 and day 10) + cucumber
  • fish (day 2, day 5, day 8) + green salad
  • chicken meat (day 3, day 6, day 9) + cucumber

Drinks:  3 liters of water every day and 2 cans of diet sodas only if you have sugar cravings

Exercise: none, but of course if you can, it is best.

 

Please Do NOT :

-Eat bread
-Eat Pastas
-Eat Rice
-Eat Sugar
-Eat Fruits
-Use Oils

 

And also remember that this diet plan should only last 10 days.

If you have to lose a lot of weight in just 10 days, you know now what you have to do.

 

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Diet or Exercise: Which is More Important for Weight Loss?

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Diet or Exercise Which is More Important for Weight Loss

Some people say living healthy is easy while others say it is the hardest thing they have ever done in their lives. Whatever side you agree with, one thing is for sure. Living healthy is better than living unhealthy. While this is true, what if your fitness coach told you that you had to choose between diet or exercise? Which one would you choose to lose the weight? Although you would want to choose the easiest way, it is better to choose the healthiest way or the more important way. Keep reading to learn which one is better for weight loss than the other one.

 

1 – Dieting: Which One is the Best?

 

When you start your diet, you probably think you should choose which diet is best; low calories, low fats, or low carbs. Which one is the king here? The answer is none of them because if done right, they all three can bring some great results. It really depends on the individual and how they go about their diet. It truly depends on how much they eat and if they eat smaller portions every day or if they eat healthier food every day.

 

2 – Exercise: Is it Effective Alone?

 

According to a research study that was done on exercise alone, without cutting calories, fat, or carbs, it was found that exercising without changing your diet is not as effective as just changing your diet.

3 – Exercising and Diet: Should You Do Both?

 

Now, let’s decide on whether you should include changing your diet with exercise and see how effective doing both together is. According to another research study that was done, it suggests that doing both together isn’t as effective as just diet alone. The reason for this is because people are terrible at calculating calories in versus calories burned. This was found during the research study when people were asked to go to the gym and do some exercises. They were then asked to go to a buffet and eat the same number of calories they just burned. What they did was ate two to three times as much food as the calories they burned in the gym. Because of this, they didn’t lose the weight they should have since they didn’t calculate calories burned versus calories taken in the way they should have to lose the weight they could have and should have lost.

 

So, what did we get with this information? Changing your diet is better for weight loss than exercising is. Although, this may be true, according to the research studies that were done to find this answer, this doesn’t mean that we shouldn’t also exercise while dieting to achieve our weight loss goals. Think of it this way, which makes you happier and releases more endorphins making your happier? Going to the gym and exercising or cooking in the kitchen and counting calories? Going to the gym does because physical activity is what causes the brain to release the endorphins to make us happier. This just means that by adding exercise to our changes in diet will make it easier to change our diets.

 

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The 3 Best Foods to Get Abs Fast

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3 best foods to get abs

What to eat when you trully want to have abs ?

Here are 3 aliments I highly recommand you to eat.

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Weight Loss

Why Eating Too Fast Can Stop you From Losing Fat Fast

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Eating too fast is a really issue. Indeed, sometimes we focus too much on what we eat, and about how much we eat.

Yes, we have to eat a mix of proteins, carbs and fats.

But we rarely focus on how we eat. And that’s too bad, because controlling the ingestion of food can have a profound impact on your body and health

You definitely need to eat slowly,and here are some advice to keep in mind:

 

1 – Have Small Bites and Really Chew Slowly

The best thing you can start to do right now, is to begin to really chew your aliments, by taking only small bites of it.

Chewing slowly has a lot of advantages. It will not only help you to be less hungry, but it will also enable you to absorb and digest better all the nutrients.

It can take you some time to learn. It can be frustrating. But it is highly rewarding, especially is you want to have a better health and body.

 

2 – Drink Tons of Water Between Your Meals

Your stomach is not a calorie counter, but a volume one.  You can eat a lot of things without being full, and still being so much hungry.

And there’s come a little secret. You can use water (0 calorie) at your advantage. If you drink water, your stomach will perceive it as high volume foods, and will triggers a quick fullness sensation.

The same thing happens with vegetables, because they often contain more than 90% of water.

So instead of eating bread or chips… you know what you can do if you want to burn fat.

 

3 – Let the time Needed for Your Food Signals to Attain your Brain

When you eat fast, even if you eat a lot, you will be hungrier sooner after your meal than the ones that are eating slower

Because when food enter your month, it sends signals to your brain.

The problem is that: if you are eating too fast, you don’t let the time for the signals to reach your brain. Don’t get me wrong: signals will be sent. The things is that by eating slower, satiety signals come faster to your brain and you just want to stop eating sooner. Think about it if you want to lose weight fast.

 

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How to Use Carb Cycling for Weight Loss

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carb cycling

 

Carb cycling is one of the best ways  to lose weight fast, without having the need to adapt a full keto diet. You will be able to eat a fair amount of carbs and your body will still be able to burn fat.
Even if they are tasting very good, carbs are not essential at all to your body. Carb cycling will then allow you to appreciate more your food intake, while still adding lean mass and burning fat.

 

1 – What is Exactly Carb Cycling ?

 

Carb cycling consists simply in taking more or less carbohydrates depending on the days you choose. Some days you eat less of them, and some day you will be eating more.

With this method, you will get the benefits of both worlds because you will have low carb days and high carb days.

You may now wonder how does carb cycling burn fat and promotes weight loss. I am going to explain you why: lowering your carb intake during your low carb days allows you to increase your insulin sensitivity and your human growth hormone levels, enabling to burn fat more quickly.

 

2 – How to Do Carb Cycling

 

Here is a simple method you can apply right now to do carb cycling well.

Days where you don’t train = low carb day

When you are not performing any kind of activities, just eat less than 30 grams of carbs per day. It can be hard for some people, so try to eat as much as healthy fat and good protein sources as possible.

Days where you train, but not for a long time = moderate carb day

When your training or not very intense, or let’s say that it is just your cardio day, eat around 0,5 grams of carb per pound of body weight.

Days where you train very hard = high carb days

If your training is very intense, hard and takes a long time, you can eat a higher amount of carbohydrates. With this carb cycling method, you can eat in this particular case between 2 and 2,5 grams of carb per pound of body weight.

3 – Additional Tips for the Carb Cycling Method to Lose Weight Fast

 

One of the best tip I can give you is to eat plenty of proteins, when your carb intake is low.

Indeed, proteins cost a lot of energy to process (around 35%) and will fill you up very quick.

When you eat a great amount of your daily calories from protein, a pretty good amount of that energy is expended through the thermic effect of food, which helps you maintaining a calorie deficit.

Now if you still want to eat normally, you can see here the best foods for weight loss

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Weight Loss Programs: Are They Really Worth it?

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There are so many different weight loss programs you see on those television commercials, every day. They especially show them at night and if you are a night owl, you have most likely seen them before. You know the ones: NutriSystem, Weight Watchers, GoLo, and many more. They sound good and look like they really will help someone lose weight but are they really worth the money you will be dishing out to them? Let’s discuss the reasons why they may or may not be worth the money, time, or effort.

 

The Cost

 

One thing is for sure about the cost of these programs is that it is too much. Is the program worth the cost of it? It really depends on the person who decides to try it out and the program itself. You need to ask yourself this: are you going to keep the weight off or will it be a waste of time? Once you answer that question, you can then decide if the cost is worth it for you.

 

The Food

 

Sure, the food may look good on TV but does it actually taste as good as they say it does? It would be in your best interest to ask friends and family who may have used one or more of these programs about how the food tastes and if it is actually worth it for you. It is always best to get a recommendation from someone you know before trying it out so you know it is worth it from the beginning. This is because, for all anyone knows, the food might look good but it might taste awful.

 

The End Results

 

Does it actually work the way they say it does? Although they hype you up by saying you are guaranteed to lose a certain amount of weight in a certain amount of time, how do we know this to be as true as they say it is? Again, this is where you should find someone you know who has used these programs and knows the truth about them before you decide if the end results will be worth it to you.

 

The Weight Loss

 

Can you actually lose even one pound with these programs? This is not only where you will need a good recommendation from a close friend or family member, but you can also do your own research on these companies. One thing you can do is read reviews online and check the Better Business Bureau for either good or bad reviews from those who have actually used them. However, here is a word of warning for you: some online reviews are paid reviews and are not always truthful so be careful with the ones you believe.

 

After doing your research, trying one of these programs for free with a free trial if they offer one, and asking for recommendations from friends and family members, you can then decide whether or not if these weight loss programs are truly worth your money, effort, and time.

 

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Cardio versus Weight Training to Burn Fat ? ‘

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Cardio versus weight training ? Which one is best to burn fat ?

At first sight, one might say that if you want to lose fat,
all you have to do is cardio or more cardio because
it is made to burn off calories.

And if you want to build muscle, one might say that you have to do weight training.

But is it as simple than that ?

 

1- Cardio versus weight training: does cardio has an advantage ?

It is true that is you look just at calorie burning, cardio as a little advantage.

You burn around 12 calories doing a minute of cardio vs 10 calories if you lift weights.

But always keep in mind that time is precious, and it can be boring for some to do cardio
for a long time.

If you have the time, you can burn up to 800 calories for an hour of cardio (which is great).

And if you don’t have a lot of time, you can do HIIT as a form of cardio.

Timing cardio to optimize fat burning is also important.

(Find here when it is the best time to do cardio.)

 

2- Cardio versus weight training: what does weight lifting offer ?

The good thing about weight lifting is that it gives you
a huge metabolic spike because after  just an hour of your workout,
your body will burn off more calories
just to help your muscles to recover.

You will burn an additional 25% of the calories you burned during weight training.

So if you burned 100 calories during weight training, you will burn
later without doing anything 25 calories more,
for a total of 125 calories.

And let’s remember something important.

The more muscle mass you have, the more calories you burn during the day,
without doing anything and without changing your diet

 

3- A good diet is the real key to fat loss

Both have a lot of advantages for fat loss, we can’t deny that.

However, even if you combine both cardio and weight training,
the real key is having (and keeping!) a good diet.

Every day I see plenty of people who train a lot, doing cardio
and/or weight training BUT still holds on a lot of fat.

Why ?

Because they have a very poor diet.

You can’t lose a lot of weight if you go crazy about food.

You have to know what to eat exactly to burn fat.

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The Benefits of a Ketogenic Diet

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Ketogenic diet

 

What is a ketogenic diet ?

It is a very low carb diet, where you will eat mostly protein and fat.

Concerning your macronutrients, you should have around 60-70% of your calories from fats, 20-30% of your proteins, and you have to eat few carbs.

You have to limit your carb consumption to 50 grams a day

This will allow you to enter into a ketosis state: your body will produce ketones. Ketones are small fuel molecules which are produced in your liver from fat.

They your body will use it as a powerful source of energy. You will get a lot of benefits from it:

 

1- A Ketogenic Diet Helps You to Burn More Fat

Once you are in ketosis, your body will switch its fuel supply from glucose to fat.

So it becomes much easier to burn your fat stores, because your body need it as a source
of energy.

When you eat a lot of carbs, your body gets very lazy and prefer to use directly glucose instead of your fat storages.

 

2- A Ketogenic Diet Lowers Insulin

Another benefit concerns the insulin levels in your body.

A ketogenic diet will reduce considerably your levels of insulin, which is very beneficial because you will be able to produce more growth hormone

Because insulin and human growth hormone are playing an antagonist role against one another: when insulin is low, growth hormone is high, and vice versa.

 

3- A Ketogenic Diet Can Suppress your appetite and Control Your Hunger

Last, when ketones are present in your body combined with a pretty high protein intake, it will help you a lot to suppress your appetite.

On the opposite, a high-carb diet increases your hunger.

One important point is you don’t have to be hungry even if you are on a reduced-calorie diet.
Fats and proteins are more than enough ton control your appetite.

Fat intake is directly associated with cholesterol, so don’t miss what you should know about it

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