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Popular Fasting Variations

16:8

This is a smooth transition from the 21 Day Challenge which involves skipping breakfast and restricting your daily eating period to 8 hours, such as 12–8 p.m. Then you fast for 16 hours in between. This method takes advantage of the overnight fast. You can also adjust your window depending on your schedule for the day and when you eat your most important meals. This method should be very doable for long term sustainability.

20:4

Perhaps after a month or two of doing 16/8, you can sprinkle in some days of fasting for 20 hours and eating within a 4-hour window. It is good to keep the body guessing in order to make you more metabolically flexible. This 4-hour window could be one big meal or two small ones. This way of eating could also be used on a daily basis if 16/8 wasn’t achieving your body/health goals.

OMAD

This could be a transition from 16/8 or 20/4 which would consist of one meal a day which could be at any hour of the day (ex. Dinner to dinner). Sometimes individuals don’t like to squeeze all their calories in a 1-2 hour time frame and I would just make sure you do not eat too late and close to bedtime. I would say this is geared for weight loss and probably not for someone who is looking to gain muscle. This is not for everyone but could be great for sedentary people who want to lose weight. If you’re not working out at all or do it only a few times a week then you don’t really need to eat more often either. OMAD is not ideal if you’re an older person or someone trying to build muscle. The elderly should eat more often (16/8) because it’s harder for them to maintain muscle.

ALTERNATE DAY FASTING

(36 hour fast): This involves fasting for approximately 36 hours. For example, if you eat dinner on day 1, you would fast for all of day 2 and not eat again until breakfast on day 3. For some people, this might be a bit extreme but if you have plateaued in your weight loss journey perhaps adding in a few 36-hour fasts would help. Also, I recommend fasting on days when you have a busy schedule and aren’t sitting at home. Drinking water with minerals is highly recommended too

5:2

For five days per week, you eat normally and don’t have to think about restricting calories. Then, on the other two days, you reduce your calorie intake to a quarter of your daily needs. This is about 500 calories per day for women, and 600 for men. It might even be easier to have the 2 days be a complete fast (just water, tea, and coffee) as opposed to just eating a little because that might drive more hunger. You can choose whichever two days of the week you prefer, as long as there is at least one non-fasting day in between them.

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Fitness Apps

The pace at which life moves these days hardly leaves room for a fitness regime. Either people are rushing between a tough work routine or are bound to spare time for social obligations. The last on the list comes a fitness plan- and making time for the gym makes the majority of the people sigh.

Fortunately, technology has stretched its wings, allowing the work stricken population of the world to stay in shape- by just access to a good fitness app.

Here are a few fitness apps that are worth taking a look at…

1. Workout Trainer

Workout Trainer by Skimble is a collection of thousands of workouts with step by step video and audio guidance. The timed instructions are helpful for you to understand and get aligned with.

Whether your goals are six-pack abs or just the usual condition of body, Workout Trainer has something in store for everyone. This app also comes with a customized library where you can make your own workout routine which can also be shared online. Workout Trainer app requires a premium subscription for additional features like exercise routines, HD videos, and adblocking. Overall, it is a good value for the price. For Android and iOS.

Pros:

  • Large database
  • Easy to use
  • HD videos

    Cons:

  • Ads are an interference
  • Have to pay additionally for new features

    • 2. Nike Training Club

    Nike Training Club joins the fitness world like a pro. With an aesthetically pleasing and comprehensive 100+ workout plans varying from exercises for mobility, endurance, strength, and conditioning. Workouts of 15 minutes and longer allow you to plan your own work routine. AppleTV and Airplay support provides visual instructions, as well as features several famous athletes including Ellie Goulding, Rory McIlroy, and Serena Williams. This application comes with an additional benefit of syncing Run Club with Nike to automatically system your training profile. It allows you to experience a complete view of your fitness. Your profile can also be shared online with friends and Nike community. For Android and iOS.

    Pros:

  • Keeps you motivated
  • 100+ workout plans
  • Celebrity training clips

    • Cons:

  • N/A

    • 3. Freeletics

    Freeletics features multiple workouts including high-intensity interval training. This application is divided into four platforms- BodyWeight training, Fitness Gym, Running Bodyweight, and Nutrition. Simply said, the app includes everything that pushes you towards your fitness limit. From jump squats, sprawls, burpees, pull-ups, and sprints- the program covers it all.

    The comprehensive and well-shot videos demonstrate each exercise, which is great as it keeps you motivated. For the paid subscription you get access to “coach” for different workouts fitting your health and fitness goals. With another additional subscription, you get access to Nutrition guidance. This provides a weekly list of nutrition complementing with your workout plan. This serves a dual purpose and adds more value to your investment. For iPhone & Android users.

    Pros:

  • Professional
  • Includes intense workout training
  • Worth the price

    • Cons:

  • N/A

    • 4. Daily Burn

    The Daily Burn app can be compared to your personal YouTube channel. One of the most detailed applications for fitness, it comes with more than 500 videos of workouts taught by the most professional trainers. Videos range between 15 minutes to one hour. Depending on your investment, you can select the appropriate workout for yourself. If you feel bored with your current plan, you can always subscribe for new videos. This application also includes a variety of twenty programs- from yoga to cardio to complement your walking regimen.

    Each video can be streamed to FireTv, Roku, Apple Tv, Android, Chromecast, iPhone, iPad, and desktop. The goal is simple: access the right workout at the right time. Daily Burn is slightly more expensive compared to the other apps, however it features all the right content you need to get in shape and is recommended as a good value for the price. For iPhone & Android users.

    Pros:

  • Nutrition guide
  • A good approach to fitness
  • Customized workout plans
  • Good customer support

    • Cons:

  • A personal trainer on subscription
  • Tad bit expensive

    • 5. Runkeeper

    Runkeeper is a golden oldie. A fitness tracking application that has been supporting many with their fitness goals for a long time. This application allows you to custom plan your fitness goals and develops your own plan. Once you have created your customized workout routine you can track your walks, runs, and cycling sessions using the GPS system of your phone. It gives you all the boost you need to stay motivated and on track with your fitness routine. By helping you track your progress, it allows you to analyze how well you are doing. You can share your progress online to have your friends cheer you up. It is compatible with iPhone and Android

    Pros:

  • Accurate tracking
  • Simple interface
  • Syncs with Fitbit and Pebble
  • Includes apple watch

    • Cons:

  • Expensive in-app purchase

    • 6. Yoga Studio

    Yoga Studio by Gaiam comes with a library of 70+ meditation and yoga classes that are timed between 10-60 minutes. These yoga sessions are designed to add strength, relaxation, and flexibility to your routine. It aims at building your focus, increasing stamina, and duration of mindfulness. For more advanced yoga you can custom plan your classes in the library. There are more than 300 poses available with 20 pose blocks. You can also download these videos on your phone and play them whenever you have time. It removes the need of the internet which adds more flexibility to your fitness routine. Yoga Studio was developed with the goal of maintaining a more “anywhere, anytime” fitness plan. With sessions as small as that of 10 minutes, it allows you to take a break from your stressful work routine in order to restore the lost balance of your mind and body.

    For Android and iPhone users.

    Pros:

  • More than 300 yoga poses
  • 70+ videos
  • Customized library
  • Relaxation and meditation sessions

    • Cons:

  • N/A

    • Fitness apps remove the bridge of time and space, by allowing people to exercise whenever they have time. With a price much less than that of the gym, there is instant access to professional training and trainers.

    With health routines so upside down, fitness applications help improve health and lifestyle. Fitness at a click away adds more variety and flexibility to life. Whatever your health goals may be, there is an application in accord with it. Those mentioned here can help you select the right one, most suitable for your needs without an expensive gym membership.

    Intermittent Fasting | The Importance of Protein While Fasting

    Protein makes up the building blocks of organs, muscles, skin, hormones, and pretty much everything that matters in your body. Protein is what we get from meat (among other sources) and it’s where we get the ‘amino acids’ our bodies need. Amino acids are used when repairing skin and bone and for building muscle but they come in a range of different shapes and sizes.

    To grow as much muscle as possible, the recommendation is that we get around 1 gram of protein for every one pound of body-weight! Of course, this advice is aimed at bodybuilders and athletes and wouldn’t apply to the Average Joe… but it shows what a key role protein plays in our body composition. The recommended daily intake (RDI) of protein is 46 grams for women and 56 grams for men but everyone is different depending on body weight and activity level.

    What’s also important to bear in mind is that there is more than one ‘type’ of amino acid. Actually, there are currently thought to be 20 amino acids, with nine essential amino acids. If you don’t get all of these amino acids from your diet, then certain important repair jobs around your body will not get carried out.

    Seeing as most sources of protein only contain certain combinations of amino acids, it’s generally important to make sure your diet contains a variety of different types of wild fish, eggs, and grass-fed meat. (One of the only ‘complete’ sources for amino acids is the egg!)

    Foods containing all nine of these amino acids are called complete proteins.

    Some of these complete proteins include:

  • Eggs
  • Beef
  • Chicken
  • Fish
  • Quinoa
  • Buckwheat
  • Chia seeds
  • Soy
  • Whey

    • These complete proteins are essential to our overall health, which is why they are comprised of the essential amino acids. Our bodies need all nine of these essential amino acids for basic health; since our bodies cannot make them naturally, we must get them from other sources.

    Keep in mind that protein is essential for satiety; it holds off hunger better than any other macronutrient, and protein-rich foods are highly satiating.

    Intermittent Fasting | Clean Eating & Reading Labels

    Snacking throughout the day especially on junk will not help you accomplish low insulin and times of fasting. Which in turn will not help you use your own fat stores for energy and you will always rely on glucose.

    Eating ready-to-eat prepared meals are typically low in nutrient density and have lots of artificial ingredients and preservatives. In an ideal world, we eat whole, natural foods but I know sometimes we have to eat food in a box or jar. So it’s important to be aware of what’s on the label and how to interpret it for your health. Be sure to read the ingredients!

    Here are some basic ingredient tips…

  • Ingredients on labels are listed from highest to lowest quantity
  • If the first ingredient is brown rice syrup put it back
  • Look for SMALL ingredient lists (6 or less is ideal 🙂
  • If you can’t pronounce an ingredient put it back on the shelf For example – say this ten times – BUTYLATED HYDROXYANISOLE or BHT used as a preservative in cereals, potato chips and chewing gum but the Health and Human Services pegged them as known carcinogens!
  • Be aware of SUGAR and all it’s different names! (i.e. malt syrup, corn syrup, brown rice syrup, barley malt, cane juice, fruit juice concentrate, maple syrup and on and on….) These aliases attempt to conceal the presence of large amounts of added sugars. 5 grams of sugar or less is a good baseline
  • Stay away from FAT FREE foods because they typically have a high sugar content and often contain artificial ingredients
  • Watch for certain artificial sweeteners
  • Avoid – Aspartame (in NutraSweet or Equal), Sucralose, or Acesulfam-K and Saccharin (branded as Sweet n Low)
  • Use only in moderation – Whey Low and Sugar Alcohols
  • Best choice – Raw Honey, Coconut Sugar and Stevia Leaf or Stevia drops
  • Avoid Veggie Oils – such as canola, soybean, corn, sunflower, peanut and safflower oil.

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