WHAT IS IT?
Dictionary.com defines a "fast" as "an abstinence from food". This implies a myriad of scenarios. A fast may be hours or days, or even weeks. It just depends upon the goal, and the motivation for initiating the fast.
A friend of mine, who’s a personal trainer in Seattle, told me about his success using daily fasting to drop body fat without compromising lean body mass. He shared some of the documentation that he’s written regarding food choices and "lifting" guidelines depending upon whether that exercise takes place in a fasted, or non-fasted state.
I’ve expanded on that a little. Based upon my reading there’s not an appreciable difference in the results obtained by fasting daily vs. fasting every other day. So, my implementation was to fast every other day, consuming nearly zero calories until I’d been up at least 5 hours.
POSSIBLE POSITIVE EFFECTS:
(I use the word "possible" regarding the positives of IF. Although research continues to bear these effects out it is not yet definitive!)
- Reduced blood pressure
- Reduced systemic inflammation
- Increased insulin sensitivity
- Increased growth hormone secretion
- Increased fat burning capability
- Increased longevity
Because there are so many fasting protocols, and so many theories being bandied about these days, I’ll stick to what I’ve learned from my own research and experience.
By fasting every other day, during the first 5-6 hours after rising, for most of the 3 months from August ‘til November I’ve dropped my body fat about 3.5% while maintaining nearly all of my muscle and losing none of my strength. I’m also at a weight that my scale hasn’t seen since 1994! (…and yes, I’ve kept records since ’94 and prior…please keep your comments to yourself!) In short, intermittent fasting is the most effective, efficient fat loss protocol I’ve ever used!
Don’t get me wrong, it’s not all a picnic! No food until at least noon on fasting days is tough, especially at the beginning. There’s brain fog, stomach rumbling, and sometimes a general bitchiness that doesn’t go away until you consume that first meal of the day. This sort of nutritional plan takes some getting used to. Once adapted, "some" people find that they have more energy and get more done during their fasting hours than during the rest of the day. Other people, (like me), just focus on the goal and endure!
The bottom line: Intermittent fasting is not for everyone, and doesn’t lend itself well to every goal. The nutritional guidelines are strict, and it requires a customized training program to get the best results. However, it seems to work especially well for eliminating plateaus, getting rid of that last few pounds, and perhaps getting you into some "skinny jeans" to go with those knee-high boots you’ve been coveting!
Let me know if you’d like to discuss intermittent fasting as a way to reach your body composition goals, and we’ll figure out if it may be right for you.
