Creating New Habits Towards Intermittent Fasting

Want to try intermittent fasting but don’t know if it is right for you? Here is a short article to help.

In a nutshell, intermittent fasting (IF) is to acquire a better life through a simple lifestyle. To begin with, take a look at the following 3 rules and see how you feel.

• Rule #1: Eat Meals Every Day...Sometimes 2
• Rule #2: Move/Exercise for 10 Minutes Every Day
• Rule #3: Quiet the Noise for 10 Minutes Every Day

If these 3 rules sound probable to you, then continue reading.

They say that it only takes 21 days to create a new habit, so for the next 21 days you are going to follow the above 3 simple rules.

It's not going to get any more complicated than that, no need to. No other distractions to get you off track. The goal is to master the foundations of each pillar (eating, movement, lifestyle) with the “IF” Life principles and then make it a lasting part of your lifestyle. Master these foundations and you can stop any yo-yo weight fluctuations than many seem to suffer from nowadays. You will also embrace your own active lifestyle which will add into helping you stay lean and healthy.

Want to take a closer look at the life of an IFer? You can go through this blog or read this article as a fast track: Why I Do “Less” (Eat, Exercise and Work) for Better Results

Author of the article is actually practicing the 3 rules above, although I’m not sure if he developed them in 21 days. I recommend this article not only because I appreciate his style of writing. Because I’m someone in a similar lifestyle and truly understand that what he says is going to benefit anyone who does it. I like his quotes as well, such as:

· Simplicity is the ultimate sophistication ~ Leonardo da Vinci
· It’s not the daily increase but daily decrease. Hack away at the unessential ~ Bruce Lee
· Never confuse motion with action ~ Benjamin Franklin
The article also includes a Bruce Lee video which is truly inspiring.

So here you go:

Why I Do “Less” (Eat, Exercise and Work) for Better Results
By Mike O’Donnell

My general lifestyle theme for the last decade (and on this blog) has been one of practicing more simplicity in all aspects of my life.

Not because I’m trying to neglect myself of anything (that’s not that point of a simple lifestyle), but rather quite the opposite. It is because of what a more simple life can bring in return as far as happiness, sense of freedom, reduced stress and even more results.

Trust me, I still want to accomplish and do many things…but I’ve found that by simplifying the steps to get there, those results can happen quicker. I’m much more focused and efficient at what I do.

Sounds like something worth trying right? So here’s some of my reasons I continue with simple eating, exercise and working. Hopefully it will inspire you to try something new and simple in your lifestyle approach as well!

Click here to read the full article

Intermittent Fasting Success - Creating New Habits in 21 Days

Paleo Diet

Though intermittent fasting does not restrict food group, I do heard people on paleo diet gain outstanding results. I once recommended a book called The Paleo Diet - The Original Human Diet in this post and received encouraging feedback.

If you seriously want to know “what to eat”, it's worth finding out what 'paleo diet' is all about and to gain some great insight into food and your health.

If you don't have time to read through a book, the link below contains a number of videos which will quickly help you understand more about Paleo Diet.

Click Here
to start with
USDA Food Pyramids Vs Paleo Food Pyramid - Explained

Want to try a few paleo dishes and see how it tastes? I've some free recipes for you. Just click to download, no registration required.
Broccoli and Pinenut Soup
Pumkin Chicken Curry
Lemon Meringue Pie

Intermittent Fasting Success

How to Start Intermittent Fasting

Starting Your Own “IF” Lifestyle

The biggest concern I have gotten since starting this blog in 2010, is emphasizing too much on my personal experience. There aren’t two Anna’s in this world!

In fact to effectively use Intermittent Fasting (IF) to achieve goals and maximum results can vary by each person with fat loss, muscle gain, better health, improved performance in your sport of choice and more. With that comes the individuality of what is a person’s insulin resistance, current body composition (body fat %), daily lifestyle, eating habits, type of exercise program, frequency and volume of training and so forth.

It is unlikely to find large groups of people with the exact same set of parameters and responses to an intermittent fasting protocol. My suggestion is to start with a basic intermittent fasting format, and then learn how to monitor results and adjust as you go.

Even down the road things will change as you will improve health, lower insulin resistance or losing weight. So nothing is really ever just one set way (as it shouldn’t have to be). Life is dynamic (always changing and evolving) and so should be the way we see our own journey for health and fitness.

What is Intermittent Fasting (IF)?

If you are new to the term, intermittent fasting is just taking “intermittent” times of fasting (no food) and working them into your lifestyle. This can be either daily or a couple times a week (will get into that more below).

How to Begin Using Intermittent Fasting?

Is there only one set way in which to use intermittent fasting? No, of course not.

There are many different IF protocols based on people’s individualistic needs, lifestyle, exercise, goal, macronutrient ratios, and so forth. I am going to keep it simple and give the 2 most frequent options.

• Longer IF 1-2x a week: This is taking a longer fasting period of say for up to 24 hours and repeating 1-2x a week. Note that 24 hours is not skipping a whole day, as stopping to eat on 6pm Tues and then having your next meal at 6pm Wed is 24 hours. I usually don’t talk about anything beyond 30 hours for using IF, as most research is usually based on that fasting window. There is a book called Eat Stop Eat detailing the ‘1-2x a week’ mode of IF.

• Shorter More “Daily” IF: This means that it is done more than a couple times a week with a condensed eating window such as eating their calories in a 8-6 hour window more daily (and the fasting does happen around it). There is a book called 2 Meal Solution detailing the ‘daily’ mode of IF.

With those approaches there are still many variables to include such as calories, activity/exercise, recovery needs, food choices, etc. In the end it is still about finding a way that does work for you. Picking the approach you think fits around your lifestyle best is going to lead to better results.

Wrapping it Up

Over the years I have adapted more of the “long” IF approach than the ‘short’ without really planning.

I eat anywhere from 12-24 hours without worrying about food all the time. I focus more on healthy foods and the results come, while still being able to enjoy other splurges when I go out and eat/socialize. I’m not a slave to some mentality of “needing” to eat all day and enjoy the freedom that comes with that.

Heck sometimes on occasion I may work in a 24+/- hour fast just because of my schedule, but there is more flexibility to how I eat now. I listen to my body and know what is right for me. Staying lean and healthy year round is easy once you can do that.

The key part of the IF experience is just starting with it and seeing how it works for you. Knowing how to change things up when they aren’t working. Making a lifestyle solution and not needing anyone to tell you how to eat again. That is how you find that freedom and results that last.

Personally I enjoy reading the The IF Blog which covers everything about intermittent fasting. And the author Mike O'Donnell answers questions promptly.

Intermittent Fasting - How to Start Using IF

Best Time to Workout

If you want to find out the best time to workout, this article may help.

Good and informative fitness articles are not easy to find. Mike O’Donnell’s blog is one among the rare blogs that contain original content articles. Mike is a professional personal trainer. His articles are insightful and inspirational which I always enjoy reading. Recently I read his article “What is the best time to workout” which I really want to share with you.

I always emphasis the benefits of exercising in a "fasted state" and encourage doing morning exercises. However after reading Mike’s article, I have changed my views about when and how to do workout.

Below are a few highlights from Mike’s article.

By Mike O’Donnell: In the past I have talked about the advantages of working out in a “fasted state”, which can easily be done first thing in the morning. However early in the morning is not the only time, as a “fasted” state (or the lowered insulin levels) can also happen hours after your most recent meal.

So it is possible to still workout later in the day and reap the benefits, assuming you didn’t eat too soon before your workout.

… it’s how your nervous system (and adaptions it makes) that determines your real strength and performance outputs for a workout during the day.

…So the answer to the best time to workout is based on when you feel optimal to do an intense workout. When is your body and nervous system working at peak capacity?

For me, that means later in the day. I feel stronger, flexible (less chance of injury), focused and my workouts are just more intense/productive.

But for another person, that optimal time may be first thing in the morning.

So whatever time of day you feel “optimal” for maximizing your workout efforts, that is probably the best time for you.

Consistency Matters Too
The other major factor to look at is if you will also stay consistent with the workouts. Doing an intense exercise program for 4 weeks a year isn’t going to get the results you are after.

Now doing some simple workouts consistently year round, now we are talking. Simple daily habits that add up for lasting results.

This can depend on your daily schedule (work, personal) and other things you have going on. Some people like getting it out of the way first thing in the morning before work and the day gets too busy, others rather would do it right after work before going home to wind down for the night.

Wrapping Up
So really it is just a simple equation to try and maximize your performance/ strength output while also making sure you stay consistent with your workouts.

Don’t worry about whether you can or can not get a workout first thing in the morning (esp with IF), as for some it may be more effective later on in the day. You can always get that “fasted” state by just having a long period of time (2-3 hours for example) between your workout and the last time you ate.

So just go with what best compliments your daily lifestyle! You can always change it up as you go along…but the goal is to just get started and keep going!

Click here to view the full article: What is The Best Time to Workout

By Anna Fasting: In terms of consistency, I must grant myself a distinction - simple workouts consistently year round plus simple daily habits. Due to office relocation, my lunch-hour swimming may not be possible but I just switch it to before or after work together with some simply calisthenics daily. No matter what, if you are determined to workout everyday for the benefit of your health, I’m sure you can find time to do it.

Back to Mike’s blog, I really appreciate his knowledge and passion in helping others to keep fit. He also answers email promptly. He is certainly one of my most respected figures in the fitness field. If you wish to take a look, here is Mike’s blog.

My simple daily calisthenics ideas come from this book Workout Without Weights.

For your information, Bodyweight Calisthenics are an incredibly effective and versatile form of exercise... You can do them anywhere and anytime, they do not require expensive equipment or costly gym memberships, you can do them in short bursts and you can effectively train the entire body by using only a few movements. For additional information, download this free report: Cardio Intervals

Intermittent Fasting Success - Best Time To Workout

5-day Mini Master Cleanse

I have just completed a 5-day mini master cleanse. Here is a summary of my story.

Background
I feel I need a spiritual renewal plus some cleansing and detoxification. I know I’m going to lose weight but I don’t have much weight to lose, so I decide to cut the standard period of 10 days by half.

Preparation
Although the actual fast lasted 5 days, I started to cut my food consumption ahead of time. In fact, I had 4.5 normal meals the week before I started fasting. 4.5 meals in a week sound unrealistic, isn’t it? Nope. I seldom eat more than 10 meals in a week. So I’m actually cutting 50% of my normal diet. If you have to cut your weekly meals by half, would it be possible? I believe it’s no big deal.

My preparation also included the mental part. To be successful, this is the most important. I kept telling myself, if I can’t control myself for 5 days, how can I control myself for the rest of my life? This feeling is really wonderful. I wanted to do it and I did it. I must say this is truly a good exercise to go through. I usually gather at the office pantry for social talk, but in the fasting week, I didn’t even walk into the pantry. I had a water machine nearby my desk, so drinking was not a problem.

Fasting Process
I drink the lemonade three times a day to replace breakfast, lunch and dinner. Rest of the day, I drink water only. What if I really feel hungry and wanted something to eat? Well, hunger has not been my problem for a long time. This may have set the background for my successful fasting lifestyle. However there had been moments that I really wanted to eat. Once throughout my 5 fasting days, I had a spoonful of the maple syrup which was one of the ingredients of my lemonade drink. Guess what. At that moment, if you ask me what the most delicious food in this world is, I must say ‘maple syrup’. No wonder people with fasting experience will eat respectfully, really enjoy the taste of food and without wasting any food.

Lemonade had no fiber in it. So I had a glass of laxative tea every evening which helped me go to the bathroom easier the next morning. The waste quantity wasn’t much, but very dark in color, much darker than usual. I guess this is normal as I’m cleansing out the stuff that had been clogging on my colon.

The Challenge
It was five years ago when I first encountered a 6-day fasting. Throughout these years, my fasting windows have been 24-hour most of the time and quite often 40-60 hours. However beyond that was a little challenge. Day 3 had been the most difficult. Once I past that, I felt great and much more optimistic. In fact, to enable the process run smoothly, I stayed calm on everything and thus picked the week when my boss was away and business was relatively slow.

Side Effect
Coated tongue – I had this for the first two days. But I know this is a normal side effect of fasting and cleansing, so it didn’t bother me much.

Weight loss – I lost 6 pounds and achieved truly flat ab. To many people this is a positive side effect but for me, not really. In fact I’m quite standard in terms of body weight and shape. I’m now actually a bit underweight.

Exercising
Daily swimming had been part of my life for many years. I thought I should remain less active during fasting and swap to hula hoop for the first 3 days. However on day 4 I felt really energetic, so I resumed my lunch hour swimming. So as day 5.
WARNING: DO NOT do this if you are fasting for the first time.

Breaking Fast
I break my fast with a bowl of fish and lettuces congee. A 5-day fast is not too long nor short, but still needed some care in breaking fast. Congee made me feel comfortable and prepare my digestive system for a slightly heavier lunch the next day.

NOTE: This is just a report of my mini master cleanse experience. It is not meant to be a proper master cleanse guide. If you are looking to do a full master cleanse, check out Raylen Sterling’s website about Master Cleanse Secrets. You can even subscribe her newsletter. Find out more before kicking start.

Intermittent Fasting Success Story

Here is an IF success story from one of my readers which was posted in my food blog on July 9, 2011. This is indeed one of the most encouraging comments that I receive ever since I blog on IF and food. So I’ve decided to copy this comment from my Hong Kong Food Blog and post it here.

Hi Anna, I didn't know where to drop this, so I'm just going to leave this here.

Back in September, I had this massive craving for Cantonese food while I was at school (without my parents' cooking). I googled around and came to your site. Then I read about IF. I've never made an effort to lose weight, but I decided to give IF a try. I did it for about three months. Then Christmas break came around. After that, I reduced my fasts and eventually stopped because juggling my semester schedule and IF was too much for me.

However, I just wanted to thank you so so so much, with every ounce of sincerity that I have. When I stopped IF, I started eating healthier (and I'm not just saying "eating healthier," I really mean it.

Lifestyle changing, healthy eating, not just dieting - "healthy eating", if that makes sense. I don't think I could ever ever have done this if I hadn't stumbled on your blog.

IF taught me how to look at food differently every single day. It taught me about hunger and bored eating. It taught me so much, in only three months that I did it seriously.

I'm down 30 lbs now. I lost 10 pounds on IF, then the other 20 lbs by eating responsibly. This is a leap for me because I had never lost more than 5 lbs at a time in my life. I have a long way to go, but for a girl who has never really put an effort into weight loss until I saw your blog, I really just wanted to thank you. I wanted to write to you for a while, but I didn't know how to thank you, and I really still don't. Thank you so much! Also, I just came back from Hong Kong and the food was delicious! :D

Intermittent Fasting Success Story

Calorie Restricted Diets - Good or No Good?

Calorie Restricted Diets have helped many to lose weight. But there is an argument that "You're just going to put all the fat back on... "

My friend Brad Pilon has recently written an article on this topic. I like his points and would very much like to share with you.

"Calorie restricted diets are pointless because they are hard to maintain and you just end up putting the fat back on once you stop the diet"

I have NEVER understood this argument against dieting.

To me, it's just a back handed compliment:

"Sure, you're losing tons of fat now and you look great, but as soon as you stop dieting and start eating like the rest of us again your just going to gain all that fat back! "

Funny how you never hear anyone say:

"Really effective weight training programs are pointless because they are hard to maintain and you just end up losing all the muscle when you go back to being sedentary"

or

"Getting out of debt is pointless because it's really, really hard, and once you go off your budget and start spending like crazy, you just end up in debt again!"

To me, this is just the arguments made by the defeated, the lazy and the jealous.

My advice? Ignore these arguments, and stay the course.

Eat less, move more, fast once or twice a week, ignore the naysayers. That's the approach people who transformed their bodies using Eat Stop Eat followed, and it will work for you too.

Your friend,

Brad

Eat Stop Eat