Podcasts about leangains

Vidste du, at du faktisk kan tage vægt på i muskelmasse, uden at være i et kalorieoverskud? At idéen om at man skal spise enormt mange kalorier for at bygge muskelmasse, er misforstået og outdated? "Leangains", "maingaining" eller "clean bulking". Kært barn har mange navne, men begrebet dækker nærmest over den hellige gral inden for træning: At tage muskelmasse på uden at tage fedt på. Hvis du vil tage mest muskelmasse på, uden at øge fedtmassen unødvendigt, så er der flere ting, der er gode at være opmærksom på. Og det har et nyt studie gjort os endnu klogere på. Steffen Fisker og Nikolaj Bach ser nærmere på dette videnskabelige studie, og inddrager den øvrige forskning og deres egne erfaringer. Hvis du er interesseret i muskelopbygning og/eller at blive stærkere, så er det her altså en episode, som er værd at lytte med på. Det ser nemlig ud til at "maingaining" - altså at tage muskelvægt på, uden at være i kalorieoverskud - er mere muligt end man hidtil har troet. God træning, gode gains og god fornøjelse med at lytte med!

Los beneficios del ayuno son muchos y el protocolo Leangains se basa principalmente en esto. Te cuento cómo adaptarlo para obtener los mejores resultados. Empieza a entrenar mejor: https://ivllamazares.com/empezar Apúntate a mi newsletter en: https://ivllamazares.com/lista

Episode 99: Intermittent Fasting 99. By Danish Khalid, MS4; Sapna Patel, MS4; Ross University School of Medicine. Comments by Valerie Civelli, MD; and Hector Arreaza, MD.Intermittent caloric restriction may seem like a new trend, but Sapna and Danish discussed that actually fasting is practiced in different cultures and it has many health benefits, including weight loss. .  This is the Rio Bravo qWeek Podcast, your weekly dose of knowledge brought to you by the Rio Bravo Family Medicine Residency Program from Bakersfield, California. Our program is affiliated with UCLA, and it's sponsored by Clinica Sierra Vista, Let Us Be Your Healthcare Home. This podcast was created for educational purposes only. Visit your primary care provider for additional medical advice.D: Welcome and thank you for tuning back to our Nutrition series! Today, we want to give a shout out to one of our listeners. She brought up a topic that has recently gained public interest. Intermittent fasting. So, if you're listening, Hina Asad, this one's for you! Let's jump in! V: 2/3 women are overweight and obese. 1.5 pounds gained/yr on avg age 50-60's.S: So like we said earlier, intermittent fasting has recently gained much public interest as a weight loss approach. Or should I say, revitalized itself, as it has been around for years. It describes an eating pattern in which you alternate between periods of eating and fasting (or not eating). The length of each fast can vary in duration. A: There are feasting and fasting periods, or fed states and fasting states. What is more effective: Intermittent restriction of calories or continuous restriction of calories?  D: Before we dive in, let's go back. We know that calorie reduction has been consistently found to produce reduction in body weight and improve overall health. We talked about how to calculate our basal metabolic rate and subtracting calories from our daily caloric intake to result in weight loss. However, this can be difficult to sustain over a long period. Additionally, it requires that you adjust your caloric needs every so often as you lose weight, which can further make it difficult. So how is intermittent fasting different from this?   S: Well, in contrast to calorie reduction, intermittent fasting focuses on when calories are consumed and the total quantity consumed. Intermittent fasting works through an altered liver metabolism, referred to as the “metabolic switch.” It's where the body periodically switches from liver-derived glucose to adipose-derived ketones. In doing so, it stimulates an adaptive response including improved glucose regulation, improved insulin sensitivity, and increased stress resistance via conditioning. V: When you eat is more important than what you eat. Benefits: reducing cancer, Alzheimer's, DM risk, better sleep, less hangry(*find evidence).  D: What happens when we fast? In our previous podcast we mentioned ketosis, but let's talk about the physiology behind fasting.Feeding: blood sugar levels rise as we absorb food and insulin levels rise in response to move glucose into the cell. Excess glucose is stored as glycogen in the liver to convert it to fat.S: Postabsorptive phase (6-24hrs after beginning fasting): Blood glucose and insulin start to drop. To supply energy ,the liver starts to breakdown glycogen, releasing glucose. Glycogen stores last 24-36hrs. V: Insulin levels are low, and fat stores are available and improves mental clarityD: Gluconeogenesis (24hrs - 2 days after beginning fasting): Glycogen stores run out. The liver manufactures new glucose from amino acids called “gluconeogenesis” ( literally “making new glucose) S: Ketosis (2- 3 days after beginning fasting). A: Autophagy: “Auto” means self and “phagy” means eat. So the literal meaning of autophagy is “self-eating.”S: The protein conservation phase (5 days after beginning fasting): High levels of growth hormone maintain muscle mass and lean tissues. The energy for basic metabolism is mostly supplied by fatty acids and ketones. Blood glucose levels are maintained by gluconeogenesis using glycerol. Increased adrenaline levels prevent any decrease in metabolic rate. There is a normal amount of protein turnover, but it is not being used for energy. V: How long should we fast for?  D: Fasts can range from 12 hours to three month or more. We can categorize them as short (24 hours). However, shorter regimens are generally used by those mostly interested in weight loss. The short daily fasting regimens can be divided into the length of fasting - 12 hours fasts, 16 hours fasts, and 20 hours fasts.  S: Daily 12 hour fasting introduces a period of very low insulin levels during the day with 3 equally spaced meals throughout the day. This prevents the development of insulin resistance, making the 12 hour fast effective against obesity. Although a great preventative strategy, it is not the most effective at reversing weight gain.  D: Fun Fact: In years past, the 12 hour fasting period was considered a normal eating pattern. This probably explains why prior to the 1970s, there was much less obesity. It wasn't until the 1970s when the USDAs made dietary changes making a higher-carb and lower-fat diet a staple. That's when obesity started to rise.  S: On the other hand, during the 16 hour fasts most people skip the morning meal to account for the extra hours. In this regimen, you have an 8-hour eating window period, this is why it's also called time-restricted eating. Although you can still eat 3 meals most people tend to stick to 2 meals. The 16 hour fast certainly has more power than the 12 hour fast, but it should be combined with low-carb diets to allow for a slow and steady weight loss.  A: Feasting periods should not be so liberal, and over time it becomes easier to control hunger.  V: Feeding hours: healthy fats, proteins, fish, avocados, grass fed butter, unprocessed carbs (especially Low glycemic berries, squash, quinoa, vegetables, Low sugar, low alcohol intake… eating healthy basically. D: Fun Fact: A Swedish bodybuilder named Martin Berkha popularized this regimen, which is why you will also hear it being called the LeanGains method. V: Skipping breakfast reduces caloric intake by 20-40%, addresses visceral fat.S: Lastly, the 20-hour fasting regimen, also known as “the Warrior diet.”  Ancient warrior tribes such as Spartans and Romans devised a “warrior diet” in which all meals are eaten in the evening during a 4 hour window. This results in a 20-hour fasting period each day. This diet also emphasizes natural, unprocessed foods and high-intensity interval training. A: Summary: 12-hour, 16-hour, 20-hour. Dr. Jason Fung also recommends 24-hour fasting. It is basically skipping breakfast every day and skipping lunch 3 times a week. “Hunger is your friend”. D: Before we move forward, I just want to add that not all fasts are the same. For instance, I'm a Muslim, and there's a month where we fast for religious purposes, called Ramadan. During this time we fast from sunrise to sunset, or dawn to dusk. In contrast to traditional fasting, this fasting differs in that we don't eat or drink anything. Even water. Whereas in intermittent fasting it's different. Now, there have been studies done where they studied individuals during this time to see if there was any weight loss during this period. It was found that people typically lost about 1-2 pounds of weight. However, I do want to clarify this weight loss could be fat loss or muscle loss.  A: Another group of people who fast are Mormons. They traditionally fast once a month, the first Sunday of every month. It's a complete abstinence of food and water for 24 hours, skipping 2 meals. Fasting periods are linked to improve your spiritual well-being as well.  S: Certain Hindu festivals and holy days require devotees to observe fasting as part of their worship.  For example, Navarātrī, the nine-night celebration that occurs yearly. Some people take only water during these nine days, while some eat fruit while some eat one meal a day.  Hindus will observe fasts of varying strictness depending on individual beliefs or practices. Here are some examples of common fasts observed by Hindus:not partaking any food or water for a set number of days.limiting oneself to one specific vegetarian meal during the day.eating or drinking only certain food types for a set number of days.Avoiding eating certain food types for a set number of days.' S: So what can I consume when I fast? Do I have to completely stop eating and drinking for those hours? D: Only certain fluids can be consumed during fasting periods: water, tea and coffee ( iced or hot) and homemade bone broth. It's important for you to drink water frequently throughout the day. You can enjoy flat, mineral or carbonated water.   V: While Fasting: ok to have coffee, tea and water. Fasting creates a state of alertness.   S: What can you add to your water? Limes, lemons, sliced fruit (do not eat the fruit itself), vinegar, Himalayan salt, chia, and ground flaxseeds ( 1 tbsp in 1 cup water). Do not add sweetened powders even if it's sugar-free. D: You can consume up to 6 cups of caffeinated or decaffeinated coffee on a fasting day. Black coffee is preferred, but you can add up to 1 tbsp of certain fats in your coffee. These include: coconut oil, medium chain triglyceride oil (MCT oil), butter, ghee, heavy whipping cream (35% fat), half and half, whole milk, ground cinnamon for flavor. V: Ghee butter is clarified butter with no lactose.  A: You can curve appetite by drinking water, eating grains of salt, and drinking pickle juice (use a straw to avoid dental problems) S: You can consume unlimited herbal tea during your fasting period.  I know Danish and I both are Tea Connoisseurs. Right Danish? Teas can suppress your appetite, lower your blood sugar levels and are otherwise beneficial (positivi-tea). Bitter melon tea, black tea, cinnamon chai tea and oolong tea, help lower blood sugar levels. Peppermint tea and green tea help suppress appetite. Peppermint is good for GI discomfort such as gas and bloating. A: Peppermint oil is good for IBS. D: It's not uncommon to experience some lightheadedness during your first few days of fasting periods. This is often caused by dehydration and decreased levels of electrolytes. An easy remedy is a good homemade broth. Both vegetable and meat or bone broth will work. Things you can include in your broth: any vegetable that grows above the ground, leafy greens, carrots, onions, bitter melon, animal meat and bones (mostly bones, any animal), Himalayan salt, any herbs or spices, ground flaxseeds. Avoid vegetable puree, potatoes, yams, beets or turnips and store bought broths. (Dr. Fung). A: This is the end of this part on “How to fast”. Some people think fasting includes being hungry the whole day, but the “hungry” feeling goes away after 1 hour, and you learn to recognize the cues from your body about hunger and satiety. ___________________________________________________________________________ Now we conclude our episode number 99 “Intermittent Fasting 99.” This is not a complete guide to fasting, it's only a brief overview. Fasting has become a new nutritional trend with proven benefits. Remind your patients that one of the secrets of fasting is “delay, don't deny”, meaning they can delay eating a few hours and then enjoy what they like the most. Sapna, Danish and Dr. Civelli also reminded us to eat with moderation after breaking our fast to maintain the benefits of fasting. Even without trying, every night you go to bed being a little wiser.This week we thank Hector Arreaza, Sapna Patel, Danish Khalid and Valerie Civelli. Audio edition: Suraj Amrutia. Thanks for listening to Rio Bravo qWeek Podcast. If you have any feedback, contact us by email at RioBravoqWeek@clinicasierravista.org, or visit our website riobravofmrp.org/qweek. See you next week!_____________________Resources: Fung, Jason, MD; and Jimmy Moore. “The Complete Guide to Fasting.” Victory Belt Publishing. 2016. p179-189;199-209. 

Việc mắt nhìn kém đi, da nhăn nheo hơn, não bắt đầu rơi rụng thông tin và các cơ quan nội tạng hoạt động không còn hiệu quả là những hậu quả dễ quan sát của quá trình lão hóa. Khác với bệnh tật, khi mọi nguồn lực được đổ dồn để tìm ra phương pháp cứu chữa, chúng ta vẫn luôn coi lão hóa là một điều tất yếu của cuộc sống và không điều gì có thể thay đổi được. Điều này không còn đúng nữa và theo khoa học dần hé lộ, có thể trong tương lai gần sắp tới, chúng ta sẽ lần đầu tiên không chỉ làm chậm lại quá trình già đi, mà hoàn toàn có thể trẻ lại như xưa. Thú vị hơn nữa, chính bạn có thể kích hoạt các gen giúp kéo dài tuổi thọ ngay bây giờ mà không cần sử dụng đến các hợp chất hóa học tổng hợp. Sau khi nghiền ngẫm nhiều bài báo khoa học và nghiên cứu khác nhau, mình rất vui có thể chia sẻ đến cho các bạn phát hiện đột phá này. Một số từ tiếng Anh chuyên ngành được sử dụng trong podcast: ageing, Leonard Hayflick, David Sinclair, Robert M. Perlman, Shinya Yamanaka, Alzheimer's, retinoid, mutation theory of ageing, genome, epigenome, machine learning, algorithms, longevity genes, NMN, metformin, rapamycin, intermittent fasting, 16/8 method (Leangains protocol), Eat-Stop-Eat, 5:2 Diet, Human Growth Hormone. High Intensity Interval Training (HIIT), thermogenesis, hypothermia, N-nitroso. Contact với mình tại: YouTube | Facebook | Instagram | Website | Email Để đầu tư tốt hơn cho thiết bị và chi phí hosting, mình rất vui nếu bạn có thể ủng hộ/donate mình thông qua MoMo hoặc chuyển khoản ngân hàng: 222 6868 111 - NGUYEN DUY THANH - MB (NH Quân Đội). Cảm ơn các bạn rất nhiều!

Việc mắt nhìn kém đi, da nhăn nheo hơn, não bắt đầu rơi rụng thông tin và các cơ quan nội tạng hoạt động không còn hiệu quả là những hậu quả dễ quan sát của quá trình lão hóa. Khác với bệnh tật, khi mọi nguồn lực được đổ dồn để tìm ra phương pháp cứu chữa, chúng ta vẫn luôn coi lão hóa là một điều tất yếu của cuộc sống và không điều gì có thể thay đổi được. Điều này không còn đúng nữa và theo khoa học dần hé lộ, có thể trong tương lai gần sắp tới, chúng ta sẽ lần đầu tiên không chỉ làm chậm lại quá trình già đi, mà hoàn toàn có thể trẻ lại như xưa. Thú vị hơn nữa, chính bạn có thể kích hoạt các gen giúp kéo dài tuổi thọ ngay bây giờ mà không cần sử dụng đến các hợp chất hóa học tổng hợp. Sau khi nghiền ngẫm nhiều bài báo khoa học và nghiên cứu khác nhau, mình rất vui có thể chia sẻ đến cho các bạn phát hiện đột phá này. Một số từ tiếng Anh chuyên ngành được sử dụng trong podcast: ageing, Leonard Hayflick, David Sinclair, Robert M. Perlman, Shinya Yamanaka, Alzheimer's, retinoid, mutation theory of ageing, genome, epigenome, machine learning, algorithms, longevity genes, NMN, metformin, rapamycin, intermittent fasting, 16/8 method (Leangains protocol), Eat-Stop-Eat, 5:2 Diet, Human Growth Hormone. High Intensity Interval Training (HIIT), thermogenesis, hypothermia, N-nitroso. Contact với mình tại: YouTube | Facebook | Instagram | Website | Email Để đầu tư tốt hơn cho thiết bị và chi phí hosting, mình rất vui nếu bạn có thể ủng hộ/donate mình thông qua MoMo hoặc chuyển khoản ngân hàng: 222 6868 111 - NGUYEN DUY THANH - MB (NH Quân Đội). Cảm ơn các bạn rất nhiều!

In this episode, we discuss what it takes to be a natural bodybuilder, what separates those who make the changes they want to their physique and those who don't plus Steves expert tips on how best to build muscle and lose body fat

The “One Meal a Day” (OMAD) diet has been around for a while, but it's more popular now than ever before. That's likely because fasting, intermittent fasting, and diets that revolve around not eating for long periods of time are more popular in general. OMAD is the most extreme variation of intermittent fasting, and much tougher to follow than the Leangains protocol, for example. Why would you want to eat just one meal a day, though? If you're not doing it currently, should you consider it? Many people say OMAD improves your metabolic health, reduces your risk of disease, helps you live longer, and is generally superior to traditional eating. Other people are less convinced and question the efficacy, safety, practicality, and necessity of OMAD. So that's what this podcast is all about. What is the OMAD diet, what are its benefits, what are the downsides, who should consider it (and who should not), and more. Timestamps: 4:54 - What is the OMAD diet? 10:19 - What are the benefits of the OMAD diet? 15:05 - What effects does the OMAD diet have on weight loss? 24:14 - What are the downside of the OMAD diet? Mentioned on the Show: Legion VIP One-on-One Coaching: https://buylegion.com/vip Want free workout and meal plans? Download my science-based diet and training templates for men and women: https://legionathletics.com/text-sign-up/

Hur har nedstängningarna av gym osv pga Corona påverkat styrketränande personers träningsbeteende? Och vad har The Avengers med den här studien att göra? Detta och lite till tar vi upp i ett bonusavsnitt av Gymägarna tillsammans med Martin Berkhan. Sök på RGA Training Center, Råstyrka Gym, och i detta fallet Martin Berkhan eller "Leangains" så hittar du mer om oss! Gymägarna - Ett samarbete mellan RGA och Råstyrkagym.   Studie: "The Impact of Coronavirus (COVID‐19) Related Public‐Health Measures on Training Behaviours of Individuals Previously Participating in Resistance Training: A Cross‐Sectional Survey Study" http://rgamalmo.com/ https://www.rastyrkagym.se/ https://leangains.com/   #rgatrainingcenter #rawgymathletics #rgacoaching #rastryrkagym #leangains 

Welcome back!Last week, Scott and I broke down the do's and don'ts of a weight loss challenge, but we really didn't address those of us in the fitness community who would rather put weight on, than take weight off. This week, we are speaking to you!!! We'll talk about how leaning out will actually allow you to put on muscle easier, what exercises are best for mass gain, what you should be eating, and so much more!If you like the podcast please subscribe, rate, review, and share it with a friend!If you have any questions you'd like Scott and I to answer, write an email to sean@flochfitness.com. See you next time!

Aprenda o passo a passo para fazer o jejum de 16h da maneira correta. Ouvindo o podcast até o final, você vai aprender exatamente como fazer o jejum intermitente 16:8, o que consumir durante o período de jejum, o que consumir no período de alimentação (antes e depois de jejum), como encaixar seu treino dentro deste protocolo de jejum intermitente, e muito mais. Assista até o final - e, se quiser aprender mais sobre jejum intermitente, conheça nosso Treinamento Jejum Intermitente Inteligente: https://senhortanquinho.com/treinamento-ji Mais informações sobre o jejum de 16 horas Como você viu, o #jejum de 16 horas foi desenvolvido e refinado inicialmente pelo nutricionista sueco Martin Berkhan, que o chamou de protocolo LeanGains. Este tipo de jejum é perfeito para pessoas que desejam fazer o jejum intermitente diariamente. E que, ao mesmo tempo, fazem o jejum sem interferir muito em sua vida social (pois você ainda pode almoçar e jantar todos os dias) e ainda conseguem treinar para ganhar massa muscular. Inclusive, falamos sobre como ganhar massa muscular neste texto aqui: https://www.senhortanquinho.com/hipertrofia-dieta-low-carb-massa-muscular-carboidratos/ E damos o passo a passo para ganho de massa magra com dieta low-carb / cetogênica neste Treinamento: https://senhortanquinho.com/treinamento-hipertrofia Você também viu que a escolha de alimentos para antes e depois do jejum vai fazer toda a diferença na qualidade dos seus resultados. Tanto porque é importante se nutrir corretamente nas 8 horas por dia em que você vai efetivamente comer. Quanto porque, ao fazer boas escolhas, você não vai passar fome no jejum, devido à sensação de saciedade. Falamos sobre as melhores opções para antes e depois do jejum (como começar e como quebrar o jejum) neste outro texto aqui: https://www.senhortanquinho.com/jejum-intermitente-como-quebrar/ Na janela de jejum (as #16h por dia que você está de fato jejuando), você pode consumir água, água com gás, chá, e café, sem medo nenhum: estas bebidas não quebram o jejum. Se quiser adicionar sal na água, pode também: esta é uma opção que pode ajudar você a não ter dor de cabeça enquanto estiver em jejum: https://youtu.be/43ingElqAQE Na janela de alimentação, você pode fazer quantas refeições quiser - mas a maior parte das pessoas (inclusive nossos alunos) prefere fazer 2 ou 3 refeições dentro dessas 8h. Para mais informações sobre como fazer jejum da maneira correta, conheça nosso Treinamento Jejum Intermitente Inteligente: https://senhortanquinho.com/treinamento-ji ---------- Faça parte de nossa lista VIP de transmissão do Telegram, acesse: https://senhortanquinho.com/telegram Conheça nosso audiobook Saúde Sem Mitos, acesse: https://senhortanquinho.com/audiobook ---------- Agradecimento a nossos patrocinadores: - Loja online Tudo Low Carb: https://materiais.senhortanquinho.com/tudo-low-carb - Medidor de corpos cetônicos via hálito uaiKeto: http://uaiketo.com.br - Programa Guia Dieta Cetogênica: https://go.hotmart.com/S6849571V?src=podcast --- Support this podcast: https://anchor.fm/senhortanquinho/support

This episode is a very long time coming and I’m super excited to have this guest on: Zach Moore (@zm_carnivore and @zachmfitness) is a fitness/lifestyle coach at Precision Nutrition (PN), Head of Strength and Conditioning for Nourish Balance Thrive, and a carnivore. Before joining Precision Nutrition, Zach was a full-time strength coach at Indianapolis Fitness and Sports Training (IFAST) – named one of the top 10 gyms in the U.S. by Men’s Health magazine in 2009 and 2010 and co-owned by Bill Hartman and Mike Robertson. He’s previously worked with Martin Berkhan of Leangains and programmed for the Ketogains bootcamps. Zach holds a host of certifications in training and nutrition, he’s one of the smartest and most thoughtful people in the space that I know, and that’s why after meeting him at the Carnivore Conference in Boulder last year, he became my personal coach.   Please consider supporting the show on Patreon or Paypal so we can reach more people:  https://www.patreon.com/CarnivoreCast www.paypal.me/CarnivoreCast   This episode is brought to you by Optimal Carnivore. Do you struggle to eat organ meat? Optimal Carnivore was created by Carnivores for Carnivores. They created a unique organ complex from grass-fed animals in New Zealand. It includes 9 different organs -  Liver, Brain, Heart, Thymus, Kidney, Spleen, Pancreas, Lung etc.  Taking 6 capsules is the same as eating an ounce of raw organ meat from the butcher. Get 10% off your order by going to https://amzn.to/2sCLB4L and using the code: carnivore10 at checkout! (currently only shipping within the US)   What questions would you like answered or who would you like to hear from in the carnivore or research community?   Let me know on Twitter, Instagram, and Facebook.  

Si has estado buscando información sobre qué es el ayuno intermitente, si es bueno para la salud, cómo hacerlo, etc., acabas de llegar a la mejor guía sobre el tema. Hoy en día estamos inundados de información basura y llena de mitos sobre nutrición y salud. La mayoría de personas sigue pensando que necesitamos tener 5 o más comidas al día para “acelerar el metabolismo”. Por lo mismo, pensar en pasar un rato sin comer suena a algo dañino y que solo un loco lo haría. Eso también era lo que pensaba yo, hasta que decidí educarme en el tema y lo que encontré es increíble. En este episodio del podcast te muestro lo que pude encontrar sobre la ciencia que hay detrás del ayuno intermitente y cómo puede ayudarte a bajar de peso, mejorar tu salud, e incluso a vivir más. Atajos Del Episodio   03:48 - El pavor de no comer por un rato. 06:16 - Marketing y los mitos nutricionales. 08:32 - ¿Qué es el Ayuno Intermitente? 10:34 - Beneficios en la salud del Ayuno Intermitente. 11:26 - El estudio de los monos Rhesus. 15:41 - Quienes no deben ayunar. 15:50 - Embarazo. 16:58 - Desórdenes alimenticios. 17:20 - ¿Si no hago ejercicio, se recomienda ayunar? 19:40 - Entrenamiento cardiovascular en ayunas. 22:14 - El ayuno y la ganancia de músculo. 30:15 - Cómo ayunar. 30:26 - Leangains (también conocida como 16/8). 31:36 - Eat Stop Eat. 32:54 - Cómo aguantar tus primeros ayunos. 34:57 - Qué comer después de ayunar. 36:55 - Mujeres y ayuno. 38:46 - Lo que NO debes hacer. 41:07 - El verdadero valor del ayuno. 44:15 - Conclusión.  

AS IF!     What is it?  NOT A DIET - fad? Real?    Breakfast = BREAK FAST IF) is an eating pattern that cycles between periods of fasting and eating. It doesn't specify which foods you should eat but rather when you should eat them. You can drink water, coffee, and other zero-calorie beverages during the fast, Common intermittent fasting methods/schedules The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours, such as 1–9 p.m. Then you fast for 16 hours in between. These windows can be shortened - 18/6  20/4  Eat-Stop-Eat: This involves fasting for 24 hours, once or twice a week, for example by not eating from dinner one day until dinner the next day. Angus Barbieri's- The longest known fast was in 1971, when a 27-year-old man survived on water and supplements for 382 days and shrank from 456 to 180 pounds. Hibernation for humans??? Fasting has been a practice throughout human history. We are completely able to function without food for extended periods of time.I think fasting from time to time is more natural than always eating 3–4 (or more) meals per day. Fasting is also a part in religion and spirituality, including in Islam, Christianity, Judaism and Buddhism. What can it do for you, your body, brain, and overall health? The benefits of intermittent Fasting. Intermittent Fasting Changes The Function of Cells, Genes and Hormones When you don't eat for a while, several things happen in your body. For example, your body initiates important cellular repair processes and changes hormone levels to make stored body fat more accessible. Here are some of the changes that occur in your body during fasting: Insulin levels: Blood levels of insulin drop significantly, which facilitates fat burning  Human growth hormone: The blood levels of growth hormone may increase as much as 5-fold  Higher levels of this hormone facilitate fat burning and muscle gain, and have numerous other benefits  Cellular repair: The body induces important cellular repair processes,  Gene expression: There are beneficial changes in several genes and molecules related to longevity and protection against disease   

Errores Ayuno intermitente: 1. INTRODUCCIÓN 2. QUE ES EL AYUNO 3. EL MIEDO AL HAMBRE Y EXCESO DE CONTROL 4. BENEFICIOS DEL AYUNO 5. COMO EMPEZAR HACER AYUNO 6. TIPOS DE AYUNO 7. CONTRAINDICACIONES 8. INDICACIONES PARA NO COMETER ERRORES 9. CONCLUSIONES AYUNO INTERMITENTE: INTRODUCCIO?N: De?jame compartir contigo un momento de “iluminacio?n” sobre los ha?bitos alimenticios que tuve hace unos di?as referido al ayuno intermitente. Fue durante un fin de semana en el que me fui a la montan?a con mis amigos. Eran las 7 de la man?ana y yo estaba terminando de preparar mi mochila mientras ellos desayunaban. En un momento alguien me pregunto? ¿No vas a comer nada? y yo le respondi?, no, gracias, no tengo hambre. La reaccio?n de todos fue similar a esta. La conversacio?n continuo? con el tema comida y empezaron a contar lo que se llevaban para comer durante la excursio?n. Luego me preguntaron que? me llevaba yo. Y les dije que nada. No lo podi?an entender. ¿Y si me quedaba sin energi?a en la montan?a? Yo les dije que para una excursio?n caminando de 6 horas, como la que teni?amos delante, teni?a energi?a de reserva de sobras. Pero el horror que vi en sus caras no desaparecio? con mi intento de tranquilizarlos. Lo que no saben mis amigos es que con el entrenamiento adecuado podri?an aguantar 6 y hasta 12 hora sin comer y no solo no les pasari?a nada malo, sino que seguramente sentiri?an ma?s energi?a y bienestar que comiendo cada dos horas. 2.QUE? ES EL AYUNO INTERMITENTE Desde un enfoque evolutivo el ayuno intermitente es ba?sicamente hacer lo que hemos hecho durante casi toda nuestra historia y para lo que nuestro cuerpo esta? disen?ado: comer cuando haya comida y no comer cuando no haya. Pero, ¿que? pasa cuando siempre hay comida? Esto es a lo que nos hemos acostumbrado. Ahora no ingerir alimentos durante 4 horas se considera algo extran?o y muchos lo ven con malos ojos. Pero de?jame explicarte algo fundamental e importante para tu salud: No te mueres por no comer durante unas horas. Incluso, puedes dejar de comer durante una semana y tampoco te pasara? nada malo. De hecho, te pueden pasar muchas cosas positivas. Tener siempre disponible alimento significativa perder la capacidad de movilizar las reservas de energi?a y por tanto hacernos dependientes de comer cada poco tiempo. Esta dependencia, saber que siempre tenemos comida cerca y adema?s no poder usar las reservas nos predispone a ganar peso con facilidad. Adema?s, todo el tiempo que destinamos a digerir no lo podemos destinar a otras funciones corporales como desintoxicar o regenerarnos. Asi?, comer a todas horas nos deteriora y envejece. De hecho vere?is que uno de los beneficios ma?s aceptados del ayuno intermitente son sus efectos antiaging. Por u?ltimo, contrariamente a lo que se pensari?a, el cuerpo no reduce su gasto de energi?a durante el ayuno, sino que lo aumenta, en promedio, un 14% como puedes ver en este estudio. Es decir, exactamente lo que una persona busca consumiendo 4 o 5 veces al di?a, pero sin todas las complicaciones derivadas de esta pra?ctica. 3.EL MIEDO AL HAMBRE Y EL EXCESO DE CONTROL Casi siempre que le recomiendo a alguien que deje de comer siempre escucho los mismos comentarios: • ¿Y si me da hambre que? hago? • ¿Y si me siento de?bil a media man?ana? • ¿No podre? entrenar? Es exactamente la misma reaccio?n que la de mis amigos en la montan?a. Una de las creencias ma?s limitantes y erro?neas que creo que transmite esta sociedad es el miedo a las sensaciones fisiolo?gicas como el hambre o el dolor. Parece que tener hambre es malo. Seguro que has oi?do frases como “Come 5 veces al di?a para no llegar con hambre a las comidas”, “el aute?ntico suplemento quita hambre”, “haz esta dieta sin pasar hambre”. Tener hambre es maravilloso, aumenta el placer natural de comer, nos moviliza para encontrar comida y genera una cascada hormonal que en realidad nos mantiene activos y motivados. Por ejemplo, una de las principales hormonas que nos abren el apetito, la ghrelina tambie?n activa nuestro cerebro e induce neurotransmisores asociados al bienestar y la motivacio?n como la dopamina como indica este estudio. Sin una sen?al que nos avise de que debemos comer habri?amos desaparecido como especie. Combina el ayuno con entrenamiento para tener mejores resultados Otra cosa muy diferente es que el hambre nos domine. Esto, en te?rminos evolutivos, es un sin sentido pues el hambre nos movilizaba para ir a buscar comida y en esos momentos estar ma?s despiertos y ser ma?s efectivos que nunca en la caza o la recoleccio?n. Como se dice popularmente el hambre agudiza el ingenio. ¿Que? ocurre actualmente? Pues que la creencia de que el hambre es mala nos paraliza y nos impide seguir con nuestro di?a a di?a. Personalmente uno de los beneficios ma?s importantes que he obtenido gracias al ayuno intermitente tiene que ver con esta reflexio?n. Soltar las cadenas de la dependencia a la comida cada 3 horas, perder el miedo al hambre y tener la confianza de que mi cuerpo me acompan?a y es capaz de darme energi?a es una sensacio?n maravillosa. 4.BENEFICIOS DEL AYUNO INTERMITENTE Aqui? te dejo una lista de los beneficios ma?s importantes estudiados hasta el momento: • o Segregacio?n de la hormona de crecimiento. Esto es importante porque tiene relacio?n directa con el la regeneracio?n y mejora del sistema inmunitario, los mu?sculos y las articulaciones como puedes ver en este estudio. o Recupera la sensibilidad de nuestro organismo a la insulina. Es decir, necesitamos producir menos insulina y somos capaces de gestionar la glucosa en sangre de manera mucho ma?s eficiente protegie?ndonos tanto de las bajadas bruscas de glucosa como de los subidones excesivos. o Promueve la regeneracio?n de las ce?lulas sanas y la autofagia de ce?lulas precancerosas. Como comenta?bamos, no tener que digerir a todas horas nos permite tener ma?s tiempo para regenerarnos. Esto nos ayuda a prevenir enfermedades neurodegenerativas y metabo?licas como puedes ver en este estudio. Adema?s, puesto que muchas ce?lulas cancerosas dependen de la glucosa para producir energi?a si, mediante el ayuno, viramos hacia el uso de grasa para obtener energi?a ayudamos a la disminucio?n de las ce?lulas precancerosas. o Ayuda a obtener la proporcio?n o?ptima entre grasa y mu?sculo. Aunque a primera vista no lo parezca, ayuda a mantener la musculatura asi? como a reducir el porcentaje de grasa corporal en el organismo, como puedes ver en este estudio. o El ayuno intermitente nos hace ma?s eficiente a la hora de usar la grasa como combustible. De esta manera cuando la exigencia energe?tica aumenta no necesitamos degradar mu?sculo para obtener glucosa extra. o Ayuda a prevenir las inflamaciones derivadas de problemas digestivos y el estre?s oxidativo. El aparato digestivo o esta? trabajando (digiriendo) o se esta? recuperando de la digestio?n. Periodos ma?s extensos sin necesidad de digerir permite al aparato digestivo mantenerse en o?ptimas condiciones porque le otorga ma?s tiempo para regenerarse. o Parece que es un factor importante para prevenir el Alzheimer en humanos (ya ha sido probado en ratas e in vitro como puedes ver en este estudio y ya se esta?n realizando pruebas en humanos). o El ayuno intermitente esta? relacionado con la reduccio?n del colesterol LDL y tiene propiedades cardioprotectoras como puedes ver en este estudio. CONTRAINDICACIONES DEL AYUNO INTERMITENTE Ciertamente, como siempre hemos mencionado, a pesar de todos los beneficios que hemos visto en la seccio?n anterior, el ayuno no tiene los mismos beneficios en todas las personas por lo que se encuentra contraindicado para: • Personas que se encuentran por debajo de un peso apropiado (IMC < 18.5) • Mujeres en periodo de gestacio?n, si realizan el ayuno sin control me?dico. • Mujeres en periodo de lactancia, para no cambiar la composicio?n de la leche materna ni la falta de nutrientes para el bebe?. Consultar con el me?dico antes. • Personas que reciben tratamiento relacionado a deso?rdenes alimenticios como la bulimia y la anorexia • Mujeres que hayan probado el ayuno y sufran alteraciones en la menstruacio?n o la ausencia de esta • Diabetes. • Medicacio?n. Si durante el ayuno sufres dolor de cabeza los primeros di?as, normalmente se debe a que tu organismo esta? muy acostumbrado a usar solo carbohidratos como combustible. Al sentir el nivel de glucosa bajo en la sangre empieza a pasar factura el ser poco eficiente en el uso de la grasa como energi?a. Esto se regula en uno o dos di?as. 5.CO?MO EMPEZAR A HACER AYUNO INTERMITENTE Si es la primera vez que vas a probar el ayuno para tener todos los beneficios que conlleva, te recomiendo no empezar con el protocolo ma?s conocido que es el Leangains o 16/8 (16 horas de ayuno y 8 horas para realizar tus ingestas). Si esta?s llevando una dieta cetoge?nica, el ayuno intermitente, adema?s sera? un gran aliado para conseguido tus objetivos. Es mejor empezar paso a paso, de manera gradual. Si realizas una actividad fi?sica alta, te recomiendo reducir la intensidad los primeros di?as hasta que este?s acostumbrado y obtengas incluso un mejor rendimiento gracias al extra de energi?a que se obtienen de las grasas. Si quieres obtener ma?s beneficios, los di?as de ayuno puedes reservarlos para los entrenamientos de fuerza y los di?as sin ayuno para entrenamiento ma?s metabo?licos. 6.TIPOS DE AYUNO Aqui? te dejo la lista de ayunos ma?s conocidos que hay por sus rangos de horas. Ayuno 12/12 (E?ste es el que te aconsejo empezar Alex) Una persona regular ayuna un promedio de 10 horas al di?a durante el suen?o y rompe el ayuno por la man?ana. Lo que sugiere el protocolo 12/12 no deberi?a representar problema para adaptarlo e incluso te recomiendo empezar con el ayuno intermitente de esta manera. Con comer una hora antes en la noche y una hora despue?s a la man?ana siguiente ya lo habra?s conseguido. Ayuno 16/8 Este es el enfoque ma?s popular y es el que usualmente se recomienda para las personas que hace entrenamiento de fuerza. En este protocolo usualmente tambie?n se recomienda la dosificacio?n de los carbohidratos, entrenar en ayunas y que casi todo la ingesta calo?rica se realice despue?s de haber entrenado. RECOMENDACIONES PARA NO COMETER ERRORES Toma mucha agua Si bien el cuerpo humano puede aguantar di?as enteros sin comer y mantener todavi?a los niveles de energi?a. Con el agua no pasa lo mismo, es fundamental que durante el ayuno este?s bien hidratado. No te hagas atracones de comida Planifica que? comera?s para romper el ayuno con salud (estoy trabajando en una gui?a de alimentos para romper el ayuno) . Si? despue?s de 16 horas sin comer te hinchas a bollos el esfuerzo no tendra? sentido. Piensa en una buena ensalada o verdura y algo de carne o pescado como las opciones ma?s habituales. De esta manera, centra?ndote en consumir ma?s alimentos y menos productos procesados y dejando espacio entre las comidas reeducas a tu cuerpo a que recupere las sensaciones naturales de hambre y saciedad. Duerme bien Si no duermes bien, no podra?s sentir el extra de energi?a por las man?anas cuando utilizas grasas como principal combustible de tu organismo. Esto es fundamental, porque si duermes mal, podri?as perder muchos de los beneficios del ayuno intermitente. 7.CONCLUSIO?N SOBRE EL AYUNO INTERMITENTE ¿Tienes au?n dudas de co?mo realizar el ayuno intermitente? En realidad es muy fa?cil. No se trata de hacer una dieta u otra sino de vivir de acuerdo con tu fisiologi?a, darle a tu cuerpo lo que necesita y lo necesita porque es para lo que se adapto? y lo que espera de ti. Es fa?cil, solo debes seguir estas 3 premisas: • Disminuye el nu?mero de ingestas a 2-3 comidas por di?a o sa?ltate algunos di?as por semana alguna de las comidas principales (preferiblemente desayuno o cena) esto permitira? a tu cuerpo recuperarse del trabajo de la digestio?n y asimilar perfectamente la siguiente comida. • Se? una persona activa y haz actividad fi?sica cuando puedas (esto prepara al metabolismo para recibir los nutrientes). • A medida que vayas cumpliendo las 2 primeras premisas gui?ate por la sensacio?n de hambre. Cuando recuperas el hambre real, esa sera? tu mejor indicador. Alimentos a consumir • Frutas, vegetales y tube?rculos • Carnes que hayan comido pasto • Mariscos • Nueces y semillas • Grasas saludables • Especias y condimentos Alimentos a evitar • La?cteos • Granos y cereales • Alimentos procesados • Azu?cares • Legumbres • Almidones • Alcohol Nuestro protocolo del ayuno intermitente Alex, durante 4 di?as vamos a empezar solo con 10 horas de ayuno, si ves que llevas bien esto al segundo di?a, el tercero ya podemos pasar a 12 horas durante una semana. Entonces el cuerpo esta preparado para subir una hora cada di?a hasta llegar a las 16h de ayuno, por favor es super importante que rompas el ayuno con alimentos equilibrados, en Bills tenemos pollo y ensalada, pescado o algu?n plato que lleve variedad de ingredientes, intenta evitar hamburguesas o hidratos simples (mac and chees). Si te duele la cabeza o te encuentras ma?s cansada los primeros di?as es normal, tu cuerpo no es eficiente usando las grasas ya que nunca le faltan los hidratos. El ayuno se rompe con cualquier alimento o bebida. So?lo se puede tomar cafe? (sin leche ni azu?car, ni ningu?n tipo de endulzantes), te? (lo mismo que el cafe?) y agua. Nada solido. Suerte y ya sabes que estoy para ayudarte. ESTE PODCAST FUE EDITADO ANTES EN https://www.benjamintrainer.com/post/gu%C3%ADa-definitiva-del-ayuno-intermitente Si quieres más información sobre cómo conseguir tus objetivos no dejes de visitar mi página web. https://www.benjamintrainer.com/ Servicio de entrenamiento Online con App propia.

El ayuno intermitente se ha popularizado entre las celebrities de todo el mundo y consiste en realizar una estrategia nutricional con el objetivo de una restricción calórica basada en no consumir ningún alimento durante unas 12-16 horas de forma ininterrumpida y concentrar todo el consumo de alimentos en 8 horas, repartidas en 2-3 comidas, también conocida como el método LeanGains o dieta 16/8. Aunque existen otras modalidades como el método 5:2 que supone consumir durante 5 días lo que quieras y realizar una dieta con bajo aporte calórico o semi ayuno durante 2 días, y el llamado ayuno a voluntad o ayuno flexible.

Vi snakker om UFC Fight Night: Korean Zombie vs. Rodríguez. Korean Zombie leverer som vanlig en syk fight som har kanskje en av historiens mest uventede avslutninger. Vi går også gjennom current events og hvordan Leangains-metoden virker så langt. - Leangains metoden så langt - 125 Pounds (Flyweight) vektklassen blir kutta fra UFC - Superfight med Cejudo og T.J. - Khabib sine venner slipper unna Dana's wrath - Chris Leben og Johnny Hendricks are BACK! - Sage Northcutt - free agent som ser på muligheter hos ONE - Ben Askren har fått sin første fight i UFC 233 - Donald Cerrone har fortsatt beef med Mike Winkeljohn Vi går gjennom hver av fightsa og fluffet rundt det, samt kommende UFC events   Get in touch! @fightnightoslo fightnightoslo@gmail.com

Denne helgen var det UFC 230, et event som ikke så ut som noe spesielt på papiret, men som viste seg å overraske. Vi snakker også kort om Leangains-erfaringer så langt, og Bilal deler litt om resultatene fra forsøket han har vært med i den siste måneden. - Current events og small talk - Leangains erfaringer så langt - Noen av resultatene i forsøket med OMAD og intermittent fasting - Mayweather vs kickboxer Tenshin Nasukawa på Rizin 14 - Ben Askrens hitlist, og forventinger til Ben - Rykter om at UFC 125 pounds vektklassen droppes - Den sinnsyke lønningen til D.J. Og Eddie Alvarez i ONE FC Og så snakker vi en del om fightsene i main cardet samt refleksjoner rundt fighetersene.   Get in touch! @fightnightoslo fightnightoslo@gmail.com

Denne gangen er det ingen MMA-prat. Vi catcher heller opp på Bilals liv som forsøkskanin på Norges Idrettshøgskole, og går gjennom boka til Martin Berkhan—The Leangains Method: The Art of Getting Ripped. Tittelen sier alt og vi tar dere gjennom de viktigste poengene, og vår refleksjon rundt det hele. Martin Berkhan er en av pionerene innen intermittent fasting og har bygd en following basert på sine banebrytende metoder og ikke minst resultater hos sine klienter. Støtt gjerne Martin og bli en ripped versjon av deg selv ved å kjøpe boken på Amazon.   - Leangains e-bok på Amazon   Get in touch! @fightnightoslo fightnightoslo@gmail.com

What is Intermittent Fasting? ( If) Intermittent Fasting sounds too good to be true. It's not about WHAT you eat, but WHEN you eat it. Sound great right? Not so fast this doesn't mean the floodgates are open to eating whatever you want (pizza, ice cream, soda, etc) When you are in the fed state, it's very hard for your body to burn fat because your insulin levels are high. It is much easier for you body to burn fat in the fasted state (8 - 12 hours)  because your insulin levels are low. Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule. Our bodies run on glucose, or simple sugar, but when we fast for a longer period of time, that energy source becomes unavailable. The body begins to convert certain types of body fat into fatty acids, which are easily absorbed by the blood. Most of the studies reviewed by Anton and team revealed that, while participants did lose body fat, no significant amount of lean tissue — which includes organ tissue, muscular tissue, and bone tissue — was lost. (source) Many Different Intermittent Fasting Styles or Programs These are the some of the popular methods: The 16/8 method: Also called the Leangains protocol, it involves skipping breakfast and restricting your daily eating period to 8 hours. So if you breakfast and eat lunch at Noon, you can eat from noon to 8 PM. Then you fast for 16 hours in between. This means you could eat again at Noon the next day (16 hours from 8 pm) Eat-Stop-Eat: This involves fasting for 24 hours, You would do this once or twice a week, for example by not eating from dinner one day until dinner the next day. The 5:2 diet: With this methods, you consume only 500–600 calories on two non-consecutive days of the week but eat normally the other 5 days. Obviously, with the reduced calories, this should lead to weight loss assuming you don't binge eat on the five days and eat healthily. Many people find the 16/8 method to be the simplest, most sustainable and easiest to stick to. It’s also the most popular. Why in The World Would I Starve Myself? When you fast, human growth hormone levels go up and insulin levels go down. Your body’s cells also change the expression of genes and initiate important cellular repair processes. Short-term fasting may increase your metabolic rate by 3.6–14%. Source Intermittent fasting can have many benefits for your body and brain. It can cause weight loss and may reduce your risk of type 2 diabetes, heart disease and cancer. It may also help you live longer.   Side Effects I was shocked to hear that the main side effect of Intermittent Fasting is, (get this ) HUNGER. Who knew? Here are some other things to keep in mind You may also feel weak and your brain may not perform as well as you're used to. This may only be temporary, as it can take some time for your body to adapt to the new meal schedule. If you have a medical condition, you should consult with your doctor before trying intermittent fasting. This is particularly important if you: Have diabetes. Have problems with blood sugar regulation. Have low blood pressure. Take medications. Are underweight. Have a history of eating disorders. Are a woman who is trying to conceive. Are a woman with a history of amenorrhea. Are pregnant or breastfeeding. All that being said, intermittent fasting has an outstanding safety profile. There is nothing dangerous about not eating for a while if you’re healthy and well-nourished overall. As with all changes in diet or exercise - consult with your doctor to see if this is right for you. Can I Eat ANYTHING? During The Fast? From what I've read, no. You can have water, coffee, tea and other non-caloric beverages are fine. Do not add sugar to your coffee. Small amounts of milk or cream may be okay. I Thought Breakfast Was the Most Important Meal of the Day? Some people are now saying that people who eat a breakfast, actually eat a healthier meal (not fruit loops, and coco puffs). So skipping the bowl of sugar drenched in milk, isn't that bad. When deprived of glucose for 12 hours or more, our bodies, and cells start burning fats for fuel, in a process called ketosis. In metabolizing fats, ketosis produces ketone bodies that serve as fuel for our brain (our brain gets priority when our bodies think we are starving) and healthy cells in our bodies. But senescent cells, and cancer cells are rather bad at being able to make the switch from using sugars to using fats as fuel. These cells have lost their metabolism flexibility, and we can use that to our advantage. What About Starvation Mode? If you have fat stored up, it never gets burned because we keep eating When we quit eating, we start burning fat. Breakdown of muscle tissue happens at extremely low levels of body fat – approximately 4%. This is not something most people need to worry about (source) I played with some Intermittent Fasting Apps Life From their website: The LIFE Intermittent Fasting app by LifeOmic makes it easy and fun to harness lifestyle changes to improve metabolic health. Overnight fasting for just 12 hours or more may result in improved metabolic flexibility, reduced inflammation and lower risk of diseases of aging. Track your progress on any fasting schedule with LIFE, see when you start burning fats for fuel, and intuitively log how you are feeling. Share your fasts and give and receive encouragement within custom circles of other LIFErs you care about, from friends to coworkers to healthcare providers. With the LIFE Fasting Tracker app you can: – Supports all types of fasting, including all intermittent fasting methods. – Start and stop fasts with a single button. – Easily change your target fasting time. – See when you enter ketosis. – Create and join groups of other fasters. – Post your mood and help people with their intermittent fasting goals. The LIFE Fasting Tracker app is available for FREE on the Apple App Store. (no Andorid Option) More information at https://medium.com/lifeomic/life-intermittent-fasting-app-ab9382de0c5f Zero From the Zero website When you dig through the data, it starts to get pretty exciting. It decreases breast cancer risk and recurrence by as much as 36%, improves sleep, has positive effects on markers of systemic inflammation, and regulates blood glucose levels and other aging biomarkers. Furthermore, Dr. Longo’s clinical trials have demonstrated efficacy for type 2 diabetes, multiple sclerosis, and cancer patients. All the benefits mentioned above (and more) are covered in a wonderful video series by Dr. Rhonda Patrick, where she interviews scientists Dr. Valter Longo, Dr. Satchin Panda, and Dr. Ruth Patterson. I highly recommend that you watch all three of these videos if you’re new to fasting. Zero https://medium.com/@kevinrose/introducing-zero-a-new-app-to-help-you-fast-209935e8245d TIMER This is not an app. When I say "Timer" I mean go to your app, set an alarm for 16 hours from now and click start. Want to see how much longer you have? Look at your phone. Now, this does not have the cooler trophies and history logs, but if you're looking for simple, here it is. When the alarm goes off, eat. At night when you are done with your last meal, set the timer again   Join the Logical Weight Loss Support Group www.logicallosers.com and check out Advocare products for your weight loss support.  

Etter en brotrip til Lisboa er vi tilbake igjen i god form for å snakke om carbs, Joe Rogan, MMA verden og events som har skjedd over helgen: - Carbs vs. low carb – fake studier ute å går? - Joe Rogan og generell bias i favør av low carb - Leangains boka er endelig ute - Ny TUF sesong - Conor McGregor starter opp med trashtalk til Khabib fighten – Firas Zahabi sin take på fighten - Ngannou – Power og ego - Verdens verste MMA dommer - Ray Borg blir eid enda mer av Conor McGregor og hans «straff» - Boksingmatch walk-off Vi går også gjennom de mest interessante fightsene som var i helgen, inkludert Gaethje vs. Vick.   Get in touch! @fightnightoslo fightnightoslo@gmail.com

This week Meagan and Sue are going in depth on nutrition and strength training, and giving some tips and tricks for fat loss and muscle growth.  Full Show Notes and Resources: Always consult your doctor before beginning any diet or exercise routine Diet protocols: IIFYM (If it fits your macros), Paleo, Keto, Vegan/vegetarian, Carnivore, LeanGains, Intuitive eating, or just plain old calorie counting, etc. There are ways to optimize virtually any diet, as long as you’re getting a minimum amount of protein & lifting Boosting fat loss: substituting water for all beverages (especially cold water), adding in cardio (has diminishing returns but can be helpful), intermittent fasting, meal timing for insulin sensitivity (higher carb foods in morning when sensitivity is highest, lower carb foods in the evening), carb cycling based on workouts (because insulin sensitivity is higher after workout), green tea been shown to increase fat burning by as much as 33%, cold showers to boost brown adipose tissue (fat burning in stomach area), vibration therapy Boosting muscle synthesis: protein timing (spread out throughout the day, about 20-40g per meal, Vitamin D & sun exposure promotes muscle synthesis, heat shock proteins improve muscle synthesis (sauna post-workout, heat exposure), SLEEP is imperative - muscles are broken down in the gym and re-built while you sleep - aim for at least 8 hours every night, post-workout massage has been shown to be effective treatment for DOMS (delayed onset muscle soreness), creatine has been shown to be effective and safe supplement for lifting performance - have to take it every day to see results, intermittent fasting has been shown to boost natural levels of human growth hormone Weight plateaus: Check your current TDEE, check your menstrual cycle (water retention occurs during ovulation and again before menstruation), weight lifting can also cause water retention as does carbohydrate intake and salt intake. Increase in activity? Are you sleeping enough? Drinking enough water? Are you taking measurements, how are clothes fitting? Are you taking progress photos? Remember weight loss is not linear. You will have ups and downs, even while following a nutrition plan to the letter - there is a woosh effect, especially true for women! Check out the Libra app to see how weight trends over time. Lifting routines: Get a trainer if possible to show you the lifts and proper form Learn the major compound lifts: Squats, Deadlifts, Bench press, Overhead press with barbells Accessory work for hypertrophy (bigger muscles) - machines, dumbbells, bodyweight, kettlebells, etc Beginner routines: Starting Strength, StrongLifts, Ketogains, Thinner Leaner Stronger, Strong Curves Full body routines can be done 3x per week with rest day between each workout for beginners Bodypart splits for intermediate lifters: Push-Pull-Legs (PPL, Day 1: Push, Day 2: Pull, Day 3: Legs, Day 4: Rest, repeat) or Upper-Lower Splits (Day 1: Upper, Day 2: Lower, Day 3: Rest, repeat) Hit each muscle group at least twice per week, 4-5 sets of 3-5 reps on compound lifts, 3-4 sets of 8-12 reps for accessory work, Rest for 3-5 minutes for compound lifts, 1-3 minutes for accessory lifts Rest is just as important to lifting as it is to running - it is during the rest period when the muscles grow!

Would you like to lose weight, feel better and have more mental clarity? Me too, that's why I got into Intermittent Fasting! In this episode, we'll discuss what Intermittent Fasting is and why I love and recommend it. We'll also cover the 5 main things I LOVE about Intermittent Fasting. Support the show (http://www.patreon.com/shesnaps)

Veteran health podcaster, blogger, international speaker, and bestselling author Jimmy Moore from “Livin’ La Vida Low-Carb” hosts this podcast dedicated to featuring listener testimonials and stories about their journey using intermittent, alternate day, and extended fasting. Jimmy, along with noted Toronto-based nephrologist and fasting expert Dr. Jason Fung, is the coauthor of the 2016 international bestselling book The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting and has years of experience and knowledge about fasting to share in these engaging conversations with everyday people perfecting the fine art of not eating. Listen in today as Jimmy talks with Scott Hertz about his journey from Leangains to Extended Fasting in Episode 36. GET THE BESTSELLING FASTING AUDIBLE AUDIOBOOK Here’s what Jimmy and Scott talked about in Episode 36: 2010: began IF a la Leangains and Brad Pilon 2011: went strict paleo for about two months 2016: did first 3-day fast after speaking with Thomas Seyfried 2017: been eating in the keto/paleo ballpark, as well as fasting for a variety of durations BECOME A NUTRITIONAL THERAPY PRACTITIONER Sign up by February 2018 for the 9-month program NOTICE OF DISCLOSURE: Paid sponsorship   NOTICE OF DISCLOSURE: Paid sponsorship FASTING NEVER TASTED THIS GOOD NOTICE OF DISCLOSURE: Paid sponsorship WORLD’S 1ST REUSABLE BREATH KETONE ANALYZER NOTICE OF DISCLOSURE: Paid sponsorship Join The Keto Clarity Club For $1 Blood Ketone Test Strips!   LINKS MENTIONED IN EPISODE 36 – SUPPORT OUR SPONSOR: Become A Nutritional Therapy Practitioner – SUPPORT OUR SPONSOR: Join Jimmy Moore’s Keto Support Group: KetoClarityAcademy.com – SUPPORT OUR SPONSOR: Join The Keto Clarity Club For $1 Blood Ketone Test Strips! BestKetoneTest.com – SUPPORT OUR SPONSOR: Get the BRAND NEW 2017 Ketonix breath ketone analyzer from Ketonix.com – SUPPORT OUR SPONSOR: EnergizeYourHealth.com – JIMMY AND DR. ADAM NALLY’S NEW SUPPLEMENT LINE: Try the KetoEssentials Multivitamin and Berberine Plus ketogenic-enhancing supplements – SUPPORT OUR SPONSOR: LifeBox: Fasting Never Tasted This Good. – Jimmy Moore from “Livin’ La Vida Low-Carb” – The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting

I detta avsnitt intervjuar vi Martin Berkhan (www.Leangains.com), en av våra personliga idoler inom träning och hälsa. Martin grundade 16/8- metoden av periodisk fasta (som vi båda kört på i flera år). Det innebär att man fastar 16 timmar varje dygn sedan har man en period under 8 timmar då man äter. Det här är den första intervjun Martin har gjort på typ 3 år, så det är kul att han ställde upp. Vi kommer att prata om bla: - Martins bakgrund som framgångsrik modell och varför han slutade. - Hur han lyckades skapa sig ett namn och bli känd inom träningsbranschen & bli en a de mest efterfrågade personliga tränarna. - Martins syn på träning, testosteron och diverse kosttillskott Tex: hur mycket ditt testosteron sjunker om du dricker direkt efter träning. - Hur Internetmarketers berikat sig Martins koncept och hur han hanterar det. - Vad Martin hade gjort annorlunda om börjat om. För att kolla in många Martins artiklar (som nämns i avsnittet) kolla in www.Leangains.com Vi kommer som vanligt skicka med massvis med länkar i vårt lyssnarbrev (som du kan gå med i på www.25minuter.se. )

Intermittent Fasting | 5:2 Diet | Warrior Diet | Leangains 16:8 Diet Intermittent fasting is a diet that many people claim can become a sustainable way of eating to stay in shape for life. Check out my client Jason's transformation where he put on a whole bunch of muscle. Intermittent fasting is a [...] The post Intermittent Fasting | 5:2 Diet | Warrior Diet | Leangains 16:8 Diet | Gravity Transformation appeared first on Gravity Transformation.

This week on the PropaneFitness podcast, we chat with Mike Samuels of HLHL and Steve Hall of ReviveStronger. We discuss: "How to improve diet adherence"   Click HERE to listen on Itunes. Remember, if you like (or hate) the podcast, remember to leave a review and rating, it helps us to keep the podcast going. Timestamps & Shownotes 0.42 - Emergency foam rolling and failing hard drives   1.50 - Yusef's how NOT to introduce a podcast 101   2:30 - Intros, powerlifting and bodybuilding (Private or public thongs) Mike's site http://www.healthylivingheavylifting.com/ Steve's site http://revivestronger.com/   5:50 - How to use meal plans to improve your adherence   8:45 - Place goals at the top of your mind   14:45 - dealing with "the weekend problem"   18:00 - is freedom a good idea, or can it be abused?   20:00 - where meditation and gratitude practices can play a role.   23:00 - why we use I.I.F.Y.L   24:00 - our thoughts on fasting and Martin Berkhan's LeanGains.   Resources discussed in the podcast: Eatthismuch.com  - an easy way to distil macros into a useable meal plan LeanGains - the gold standard when it comes to using intermittent fasting I.I.F.Y.L - our series that helps you manage your diet around your life, not the other way around. Sign up to our daily email list for notifications when every podcast is released, daily tips, exclusive content and deals restricted exclusively for subscribers.   Watch the episode on YouTube: https://www.youtube.com/watch?v=ZI82xEpoDw8  

In this episode we'll talk about many of the dietary and fitness experiments of Richard Nikoley with the man himself. Also, I have a new food documentary to bring to your attention, and After the Bell it's an excellent TED presentation by Dr. Peter Attia that may change the way you think about obesity and the solutions to obesity. Topics covered in the Nikoley interview include eating crickets, resistant starch, milk and kefir, Leangains, and much more. Links for this episode:Carb-Loaded: A Culture Dying to Eat by Lathe Poland & Eric Carlsen — KickstarterFree The Animal6-Years of Self Experimenting: My Fully Integrated Approach To Paleo / Primal Eating, Real Food and Vibrant Health | Free The AnimalBurning Down The House | Free The AnimalPeter Attia: Is the obesity crisis hiding a bigger problem? | Video on TED.comHumans Are Not Broken - Angelo's BlogLatest in Paleo on Facebook Use Coupon Code 'PALEO'

Vi pratar denna vecka om att träna och om att träna och en del om kost. Inte minst om periodisk fasta och leangains. David och Mattias delar lite om sina personliga behov och tankar om sin träning. Länkar Soundcloud: Tom Arden feat. Ludvig Eklöf. Fans har gjort en Toy Story remake. Leangains guide Martin Berkhan […]