hi,

mickstereftb

if u want a body like

Hugh Jackman talks ‘Wolverine’ diet, intermittent fasting

http://www.examiner.com/article/hugh-jackman-talks-wolverine-diet-splurge-intermittent-fasting

a scientific muscle builder

also Exercise scientist suggests skipping breakfast, intermittent fasting

Exercise scientist John Berardi says intermittent fasting is an effective way to melt body fat, boost the release of anti-aging hormones, and improve insulin sensitivity.

“Intermittent fasting reduces insulin levels, so you can actually increase your insulin sensitivity for better blood-sugar management,” Berardi told Details Aug. 21. “At the same time, your body will release more growth hormone, which helps to preserve lean tissue and burn fat tissue.”

Berardi says eating breakfast is optional, and slams the often-stated diet mantra that skipping meals slows metabolism. If anything, occasionally skipping meals and practicing intermittent fasting can improve metabolism by helping with blood-sugar management, appetite control, weight loss and increased cell repair.

“The idea that metabolism slows radically in response to not eating certain meals in a single day just isn’t accurate,” said Berardi, who has a Ph.D. in exercise physiology and nutrient biochemistry. “The amount of calories you’re taking in and the composition of those calories — proteins, carbs, and fats — are really what impact metabolism.”

For those who cringe even thinking about the word “fast,” Berardi pointed out that most people already practice intermittent fasting, regardless of what diet they follow.

“No matter what eating style you follow, you already practice intermittent fasting,” Berardi told T Nation. “If you typically eat dinner by 8 p.m. and breakfast at 8 a.m. the next day, you’re fasting for 12 hours. Some refer to this as a 12/12 eating schedule because it’s 12 hours of fasting and 12 hours of eating.”

Intermittent fasting, or IF, does not mean starving oneself, or even reducing overall calorie intake. IF is an eating program that alternates periods of intentional fasting with intervals of (hopefully, healthy) eating. The eating pattern has recently been touted as a way to lose weight more quickly than conventional, linear dieting and is a cornerstone of many diets, including the Paleo diet.

Berardi, co-founder of Toronto-based Precision Nutrition, experienced dramatic results while experimenting with intermittent fasting. In 2011, Berardi tried several different IF formulas on himself over the span of eight months and was able to shed 20 pounds of body fat while preserving most of his lean muscle mass (see before-and-after photos above).

During the process, Berardi chiseled his body from an already-impressive 10 percent body fat to a super-lean 4 percent. Interestingly, he noted that intermittent fasting isn’t just effective for weight loss, but can also accelerate muscle-mass gain for men who want to gain weight. However, it bears noting that IF is more effective for men than women and is not recommended for everyone.

While Berardi says intermittent fasting can dramatically improve most people’s health, he underscored there’s no one-size-fits-all formula. “The best one is the one that each individual dieter will stick with,” he said.

http://www.examiner.com/article/exercise-scientist-suggests-skipping-breakfast-intermittent-fasting

hope this helps u

thought u would like that
didn’t think u would want 2 b a wolverine 🙂

Thanks to everyone above who have dispelled the myth that IF will destroy muscle mass, it appears the opposite happens.
Having been on Dr. Mosley’s Fast Diet since April 2013, I have lost 22 lbs and reduced my bmi from 33 to 21. I have tried to couple the diet with excercise and now beginning weight training to improve muscle mass. That said, are there guidances associated with weight training specific to The IF diet?

THIS IS SO AWESOME
http://somanabolic-1122.blogspot.com

Old thread that came back!

I started working on weight loss about seven years ago. The first four years I mainly focused on calorie restriction and exercise. The result was a lot of hunger, marginal fat loss and not being able to retain muscle mass.

Then I accidentally cut most refined sugar from my diet as I was experimenting all the time and a lot of my hunger went away. I cut more sugar, exchanged food items, starting eating more and started losing a lot more fat.

I started fasting and learned to exercise while fasting, then I started building muscles. Now over two years later I’m often amazed at the on-going muscle development. So at least for me, fasting seems to help me building muscle.

For the record, I tend to overeat a bit when I’m not fasting and when I’m fasting I tend to just water fast, normally for 36 hours per fast. When I’m eating I try to worry more about nutrition than calories.

@memouri – you are really pushing a large amount of protein. It isn’t clear that extra protein is good for our long term health or even helpful. I would refer to to Brad Pilon’s ebook “How Much Protein”.

I’m a man and my average protein intake is less than 100g/day but I haven’t had trouble building muscle. Of coarse we are all different but the body tends to adjust to the levels of materials it has available.

When I was using calorie restriction I was eating less than 2000 calories a day and I was slowly losing muscle mass. With fasting my average calories per day over a normal week are about 10% higher and I’m gaining muscle. I think hormones are actually a bigger factor than the amount of protein. However, I’m well past my youth and things like HGH production are likely greatly stimulated by fasting at my age.

Hi I’ve been doing 5.2 for a year and have lost 3 stone and now diabetes free. Recently I’ve been doing weights and increased my HIIT but I’ve put weight on has anyone else had the same problem.