Intermittent Fasting - Pros & Cons - Real World Results
Intermittent fasting (IF) is an eating pattern that cycles between periods of eating and fasting. It doesn't prescribe specific foods to eat but focuses on when to eat. The primary goal of intermittent fasting is to promote weight loss and it works primarily through calorie restriction.
There are several popular methods of intermittent fasting, including:
16/8 method:
This method involves fasting for 16 hours each day and restricting your eating to an 8-hour window. For example, you might eat between noon and 8 p.m. and fast from 8 p.m. to noon the next day.
20/4 method:
This is similar to the 16/8 method, but with a smaller eating window of only 4 hours per day.
Alternate-day fasting:
This method alternates between regular eating days and fasting days. On fasting days, you would consume minimal calories or none at all.
Intermittent fasting has been associated with various health benefits, including weight loss, improved metabolic health, better blood sugar control, and enhanced cognitive function. However, it may not be suitable for everyone.
In this video I'm going to share some of the pros and cons of intermittent fasting and what has ultimately worked the best for myself as well as several of my personal coaching students for losing bodyfat, building lean muscle, and improving health and athletic performance.
As with any dietary approach, individual experiences may vary, and what works for one person may not work for another.
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Пікірлер: 10
Am 77 yrs old and have found IF to be exactly as you describe. Moving into the 'body building' diet and saving the IF for days when I want to take a longish break from training to reap its metabolic benefits. Thanks for an excellent video.
@TotalFitnessBodybuilding
5 ай бұрын
Glad you liked the video and thanks for sharing your feedback. In your 70's maintaining lean muscle mass is of huge importance for health, strength, and mobility.
You can download the exact program I followed to get ripped after 40 - Free PDF Program - at: leehayward.com/blog/ripped-after-40-ebook
Big fan been following you since like 2010 🦾 would you say your 12 week program is still relevant in 2024 with all the new science ? I actually really enjoyed it (tho I didn’t do as much of the deadlifts or upright rows ) as I need to work on form cuz they can cause an injury.. thank you for what you do!
@TotalFitnessBodybuilding
5 ай бұрын
Thanks for the support over the years. Much appreciated. As for the old 12 week program that I put out in the mid 2000's. That still works just as well today as it did back then. The human body hasn't evolved so much in the past 20 years that a program which worked back then would not still work today ;-)
@ChrimeCast-wn6de
5 ай бұрын
@@TotalFitnessBodybuilding thanks so much for what you do 🦾. I honestly kept wondering whether it was working until maybe the 8 week mark, the only way I noticed was just how I was fitting into my clothes differently 🤣 obviously the progressive increase in weights too is an indicator. I just avoid the deadlifts, don’t go crazy on swats and replace the barbell upright rows with the cable one as it feels more right) And it’s been a pretty fun routine to go through :). My only other thing is that my shoulders are lacking relative to rest of my body so I try to force an extra shoulder excercise on all the days (hopefully without risking injury )
@ChrimeCast-wn6de
5 ай бұрын
@@TotalFitnessBodybuilding also I guess I’ll rephrase.My question was more about if you’d think anything in it needs to change to account for modern excercise science haha
@TotalFitnessBodybuilding
5 ай бұрын
@@ChrimeCast-wn6de I wouldn't change it based on "science" but you can modify it based on your individual situation, your strengths, weaknesses, mobility, exercise equipment availability, etc. This is where having a coach guiding you through the process in real time has advantages over a one size fits all plan.