What you need to know about Intermittent Fasting

intermittent fastingYou may have heard about it – it’s the latest diet craze in the fitness community around the world. But what does it mean and what are the benefits? Can fasting be dangerous? Here are a few basic facts that will help you understand what IF is all about.

The Concept

The basic concept of Intermittent Fasting is to fast (consume no calories) for a number of hours and consume all your daily calories within an eating window. The most popular protocols are 16:8 (16hr fast, 8 hr eat), 18:6, 20:4 and 23:1. There also exist other variations such as:
– 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.

– The 5:2 Diet: On two non-consecutive days of the week, only eat 500-600 calories. Eat normally the other 5 days.

Generally the length of your eating window should be thought through and depend on your goals and expectations.

What’s the point?

Firstly, Intermittent Fasting enables dieters to limit their number of calories consumed by having shorter eating windows. It’s important to remember the IF alone is not a weight loss tool – you can use it for that by reducing food/calorie intake. Your body learns to cope with hunger and regulates your blood sugar which helps you control cravings. More importantly, it has been proven that several things happen in the body during a fast. For example, your body changes hormone levels to make stored body fat accessible.Your cells also initiate important repair processes, and change the expression of genes. Your body initiates these valuable processes:

  • Increased Human Growth Hormone – enables muscle growth and fat loss
  • Insulin Sensitivity Improves – leads to easier fat loss
  • Cellular repair
  • Gene expression – changes in the function of genes related to longevity and protection against disease

These changes in hormone levels, cell function and gene expression are responsible for
the health benefits of intermittent fasting

The concept is based upon the belief that our ancestors didn’t have food easily accessibleintermittent fasting and they sometimes fasted for days, maybe weeks at a time. It is believed that their bodies were able to efficiently regulate and use stored fat for energy to keep them strong and fit at all times.

Giving it a go

Fasting can be a great, cleansing experience for your body and mind. In most cases Intermittent fasting is quite safe. If you want to try it out – go easy at first. If still unsure, consult your physician.

 

What’s HOT in 2015

fitness trends

Whether you are a regular gym goer and fitness enthusiast or an exercise newbie you may take interest in the latest trends in the fitness world. Highlighted below are just a few popular recent trends in 2015. Have you heard of them or perhaps even tried for yourself? Love or hate them, here are the ones you should know about.

  • CROSSFITfitness trends

This huge craze that took America by storm and the rest of the world followed started in the early 2000s. It is a strength and conditioning program consisting mainly of a mix of aerobic exercise, calisthenics (body weight exercises), and Olympic weight lifting. Even though the philosophy of high intensity interval workouts combined with functional movements is said to increase strength and lean muscle mass as well as burn fat, we have seen too many cases of disgraceful execution to trust that it is entirely legit. In most cases it is mostly about simply moving the weight or performing the rep rather than correct and safe form. According to Stuart McGill, a professor of spine biomechanics at the University of Waterloo, the risk of injury from some Crossfit exercises outweighs their benefits when they are performed with poor form. Even though, there are similar risks in other high-intensity exercises but Crossfit’s online community enables and encourages amateurs to follow the program without proper guidance, increasing the risk of improper form or technique.

  • ADVENTURE AND OBSTACLE RACESobstacle races fitness

These seem to have become a subculture lately to the point where the fans can enjoy a magazine devoted solely to obstacle racing – The Obstacle Race Magazine. Obstacles include climbing over walls, carrying heavy objects, traversing bodies of water, crawling under barbed wire, and jumping through fire. Many are similar to those used in military training, while others are unique to obstacle racing and are employed throughout the course to test endurance, strength, agility and speed. It’s good fun and requires some prep – mostly cardio and functional movements.

  • AERIAL FITNESSariel fitness

For an amazingly relaxing and fun experience of hanging in upside down in a fabric hammock try aerial yoga which will strengthen and stretch sore backs and condition the core. For those looking for more intense experiences, try aerial acrobatics such as the hoop or trapeze. These are more demanding as you will need some strength in your arms. Be careful and prepare for some blisters!

  • ‘LIFTING’ AND SUPPLEMENTSfitness trends bodybuilding

Since good old fashioned weight training (‘lifting’) came back into fashion everyone seems to know everything about bodybuilding and popping supplements like there’s no tomorrow. This trend brought about some ridiculous beliefs such as that women shouldn’t lift heavy weights or they become bulky or that supplements are like steroids. There is nothing wrong with loving to lift or supplementing your diet. But first of all, educate yourself and don’t buy into marketing ploys and waste money. Stick to simple, pure and basic supplements.

Dick’s Sporting Goods Focus on Women’s Fitness

Photo courtesy of http://games.crossfit.com/

Released: July 21, 2015

It was just released that one of the world’s largest sporting goods, fitness apparel retailers Dick’s Sporting Goods to turn focus into increasing retail space for women’s fitness apparel and accessories. Dick’s Sporting Goods will be building boutiques specifically for women’s fitness apparel, accessories and equipment under the brand “Chelsea Collective.” They will also be creating a house-brand “Calia” inspired and promoted by country music star Carrie Underwood. Calia will be the featured brand in these boutiques.

Dick’s Sporting Goods senior vice president Lauren Hobart states, “As leaders in sporting goods and fitness apparel, we wanted to provide a destination for women who are on their own personal fitness journeys.” Those journeys are growing…rapidly.

An overwhelming increase in the competitiveness with women in fitness, it is clear that women are giving the guys a run for their money. Whether it’s CrossFit, bodybuilding, powerlifting, or just overall athletic conditioning, many women have broken through their niches as some of the top athletes in the world. Kudos to you Dick’s Sporting Goods for providing women even more tools for growth! Look out fellas, a woman out there is warming up with your PR. Ouch!

Source: TribLive

Knee Sleeves Tips & Tricks

How to put on knee sleeves.

The struggle is real, for most.

The typical way to put on a knee sleeve is just go over your foot and pull the sleeve up over the knee cap with it centered on the patella. The basic way of pulling on a knee sleeve will work in most instances but there are a few where you may need to employ a bit of ingenuity. Whether you have hairy legs or you are trying to go a size or two smaller for a competition putting on knee sleeves can be a pain in the butt. Here are a few tips and tricks to getting them on without ripping out hairs or straining some other muscle just trying to pull with pure force.

The inside out method

Turn the knee sleeve inside out. Grab the bottom (smaller diameter part) with your finger tips and pull it up your leg to the proper height, usually just above the middle of the calf. Now grab the large end and roll it up over the knee putting it into place. This method will save you on pain and leg hair. It works much better than just trying to grab the top of the sleeve and dragging it up your leg.

Sleeve slippers

You can find these online, they are very similar to suit slippers for powerlifting suits. A slipper is a piece of soft material usually polyester or rayon with a silk like finish that let other materials slide over it easily. If you don’t have or want to buy a sleeve slipper then you can use a garbage bag or grocery store plastic bag. Cut the bag down to a piece that is roughly as long as your lower leg from foot to knee cap. Slide the bag over your lower leg then pull the knee sleeve on the standard way over top of it. Once the knee sleeve is in place pull the bag out from the bottom. Wallah. The slipper method works better for downsized knee sleeves. Typically in competitions people will go up to 2 sizes smaller to try to get rebound out of the knee sleeve. It is almost impossible to get a sleeve that size on your leg without a slipper or almost a 20 minute workout.

Build a Solid Foundation in Movement Patterns with Positions First

Building a Solid Foundation with Patterns and Positions - Pistol Position

Everyone has heard the cliche, “ya have to learn to walk before ya learn to run.” Admittedly, as quickly as it was in one ear it was probably even quicker out the other.  Let’s be honest, in the  world of training and weights everybody wants to go heaviest, fastest and biggest NOW!  In a world of instant gratification the fundamentals in position that allow for big lifts , fast sprints and massive jumps are often overlooked. Highly transferable skills that teach total body awareness, tension and positioning are necessary in laying the foundation for further progression.

Building a Solid Foundation with Patterns and Positions - Plank Position

Skills such as planking and variations there of teach the foundations of bracing and maintaining a neutral, organized spine position regardless of orientation.  Although planks aren’t as sexy as a PR snatch and you may not be running to Instagram to show the world how clever your mastery over hashtags are they are a necessary first step that builds into more complex movements. Beyond planking, skills such as hollow body rocks and superman rocks teach global flexion and global extension around the spine respectively.

These spine positions coupled with low squat and pistol position (single leg low squat) as well as push ups and pull-ups start to challenge your bodies ability to stay organized while engaging the hips and shoulders.  Essentially, every movement skill you could possibly learn is just a new way to challenge your current ability to maintain organization.

Building a Solid Foundation with Patterns and Positions - Squat Hold

Acquiring new movement skills become easier when you have a very solid foundation in the basics because the important inter and intra muscular connections have already been laid albeit slightly altered.  Movement guru and gymnastics expert Carl Paoli of San Francisco CrossFit has said in reference to these highly transferable movement skills “learn to read so you can read to learn.” Simple, elegant and TRUE!  Don’t skip steps and keep checking back for the Fast and Jacked Project at Supplementcentral.com to keep progressing your own movement skills.  Until then, stay motivated and stay juiced!

Looking for more information on this topic? Tune in to The Fast and Jacked Podcast live every Thursday!

– Mike Whiteman
Host of the Fast and Jacked Podcast Instagram @get_juiced77 Twitter @get_JUICED77