What Is Intermittent Fasting and Will It Help Me Lose Body Fat | Kbands Live 144
Intermittent fasting is an eating pattern or program where you cycle between periods of eating followed by periods of not eating, fasting. There are many approaches to this and different methods to use. The proponents of intermittent fasting believe in the methodology. They believe you will burn more calories, not experience an energy or strength reduction, and you will reduce your body fat without loss of muscle. Basically, intermittent fasting is making the decision to only consume calories within a specific 8-hour window, if you are following the 16/8 protocol. The 16-8 protocol has you eating during a continuous 8-hour window and then fasting the remaining 16 hours in the day. You decide which meal you skip, morning or evening. The video explains intermittent fasting while also providing a super upper body workout that will help you maintain or increase your strength and muscle mass regardless of which intermittent eating program you are following.
Will Intermittent Fasting Reduce My Body Fat?
Yes, is the short answer, intermittent fasting can help you lose weight and reduce your body fat. Intermittent fasting is just like any other eating or diet approach. You have to consume the right foods in the appropriate quantities to achieve the results you are working toward. When committing to an intermittent fasting approach you choose to consume all of your food within a set window. For example, if you first eat at 11am then you stop eating at 7pm. You choose when you start eating and then stop 8 hours later. So basically, you are cutting out one meal a day, thereby eating fewer calories. Fewer calories helps with weight loss and fat loss. Even if your two meals are a bit larger, overall you should be consuming fewer calories.
Most intermittent fasting regiments don’t dictate what food to consume, just the window in which you should eat. We know not all foods have the same calories or nutritional value. So even eating larger meals, but fewer of them, you could still not have the results you want and even possibly gain weight. You must still watch the food you are eating. It must be lean meats, correct amounts of protein, lots of vegetables, and fruits. You must also cut out the bad food. Sugary foods, soft drinks, chips, lots of bread or pasta on a regular basis.
Is Intermittent Fasting Hard and What Are the Negatives of Doing It?
Intermittent fasting is not hard, but it can take some getting used to. If you are used to eating early in the day, and then throughout the day, it will be an adjustment. Most approaches have you skipping one meal and you decide which meal this will be. When you do eat, the approach also recommends you eat smaller portions or quantities of food. So, you must look at your lifestyle. Can you not eat for 16 hours? Does your work or activities allow you to follow this approach. Is there an 8-hour window when you will be able to eat your meals so you are not starving your body of the nutrients it needs to function properly?
Intermittent fasting is not without its downside. If you have a very physical job or like to perform heavy weightlifting or intense cardio this might create a problem. If this strenuous activity occurs late into your fasting cycle, you may get light headed or dizzy from lack of food. For instance, the workout in the video could sap your energy when you are low on nutrients and leave you with a less than optimal workout. A high intensity cardio workout could also have the same affect. Without energy, you will be unable to perform at your usual intensity and therefore not obtain the strength gains you are seeking. This may leave you feeling like you are not getting the full benefit from a workout since it is not at your usual fitness level.
If you find you don’t have energy while weight training for strength when eating following an intermittent fasting routine then look at your schedule. Can you change when you exercise so it occurs closer to the last time you ate? Do you need to adjust your eating window so your strength training happens during your eating window? What other modifications can you make so this home fitness routine and intermittent eating approach will work for you?
Another downside to be aware of during intermittent fasting is your portion sizes. You are eliminating one meal and the remaining two meals might be a little bit larger, but just a little bit. You still need to consume fewer calories if you are going to lose weight and reduce your body fat. To lose one pound of weight you must consume 3500 fewer calories. When you do eat remember to focus on portion sizes even though you will be hungry. Eat slow, eat quality food, and stop eating when you get full. Don’t continue to eat just because there is still food on your plate.
Another downside to be aware of when intermittent fasting is events will happen in your life. Vacations, birthday parties, dinners with friends, etc., when the food is out of your control. It is especially important that you watch your portions at these times. If you are following an intermittent fasting approach you will have conditioned yourself to eat larger portions of food when you do eat your two meals a day. When you are on vacation or out with friends and are eating more than two meals in a day, it will be easy to over eat. Eating larger portions are what you are used to doing. Overeating a couple meals or adding in an extra meal in one week could kill all of your gains. And not just for the week but possibly for an entire month. Be Aware!
So, Will Intermittent Fasting Work?
Yes, intermittent fasting can work, but our experience was similar to other eating approaches. We lost weight and lost body fat while doing intermittent fasting. We didn’t lose any more weight or body fat than when we followed and ate 5 smaller meals throughout the day. There is no magic bullet that will allow you to shed weight or body fat. You must reduce the quantity of calories consumed below the level you need to maintain your metabolism to lose weight. When you consistently eat in a calorie deficit you will lose weight and body fat. Eating correctly, coupled with resistance bands strength training workouts, also on a consistent basis, will improve your overall quality of life.
Each week we post new workouts to Kbands Live Fitness. We explain the benefits of each workout and educate you on how to effectively work the muscle to maximize your gains. If you try intermittent fasting and decide it is not for you we also have other eating and diet tips to help reveal the muscles you are working hard to develop. Follow the weekly workouts. Commit to a new lifestyle and see gains in your strength and a lower body fat.