𝑯𝒆𝒓𝒆 𝑨𝒓𝒆 𝑺𝒐𝒎𝒆 𝑭𝒂𝒄𝒕𝒔 𝒀𝒐𝒖 𝑫𝒊𝒅𝒏’𝒕 𝑲𝒏𝒐𝒘 𝑨𝒃𝒐𝒖𝒕 𝑭𝒂𝒔𝒕𝒊𝒏𝒈
Three years ago, when I was getting ready for my first bodybuilding show in 6 years, I came across this idea of fasting.
I was sitting on the floor of our living room reading a book that I had read 20 times already over the previous 5 years and for some reason, when I read the intermittent fasting concept that the author was talking about, it ‘clicked’.
In case you haven’t read my ‘Brain Dominance Learning Manual’, the brain gets stuck on the first new idea when we are learning anything. However, the fat loss book that I was reading wasn’t packed with a bunch of new information, it held within it things that I have read hundreds of times over the years.
It wasn’t that I had never gotten to the intermittent fasting idea because it was too novel, nope. I never absorbed the idea because I had been brain washed like so many others out there about the myths of nutrition and dieting.
Make no mistake about it, I became interested in intermittent fasting for purely cosmetic reasons. I had about 8 weeks to go until my first bodybuilding show of that season and I wanted to make sure that my body fat percentage was lower than I had ever gotten it before.
‘Fasting increases the blood flow to the areas of stubborn body fat (alpha receptors)’.
That was the line that hooked me.
You see, men and women alike, have stubborn fat areas. There are two types of fat cell receptors, beta and alpha. The fat cells with the alpha receptors are a bitch to try and shrink.
It just so happens that 99% of men hold their stubborn fat in the lower abdominal and love handle areas while 99% of women pile on their stubborn fat in the glutes and the thighs.
If you were to touch your stubborn fat areas right now, you will notice that they are colder to the touch. That is due to the poor blood supply to those areas.
When blood flow is poor it means, you cannot get enough blood in there to mobilize the fat stores and then transport them out to be used as energy.
I was sold on that fact alone. This fasting thing, a concept I had poo-pooed so many times in the past because it went against all the traditional dogma of breakfast and frequent small meals.
I implemented a 16-hour fast immediately. This meant that if I ate at 8PM, my first meal of the next day would be at 12 noon at the earliest. At the time, I was eating 1,600 calories per day, a number which was very low for a man of my size, broken up to four small meals per day.
As usual, hunger levels were out of control for me. When you put the body in a position to go where ‘it ain’t meant to go’, it will literally go into a type of starvation mode which means the metabolism becomes much more efficient in terms of running off of fewer calories, hormones become skewed not in your favor and as a result, hunger levels go through the roof.
When I took the same amount of calories and started having just two meals per day, my hunger became much more manageable.
Devon and I were going for a walk later that week and I remember telling her that I hadn’t been that excited about a nutrition concept for at least 10 years. I had found a principle that I knew I could incorporate forever.
Getting back to the story at hand, I would say my start with intermittent fasting got off to a great start. I became super lean and I was able to eat larger meals, something I greatly looked forward to as a food lover.
How does this benefit you, the interested reader? All I hope is that when you read the next part of this piece, you will consider implementing intermittent fasting and getting off all of these junk diets you are trying or have recycle from the past.
-Insulin will remain low which means more fat loss for you
-Growth hormone will rise which means more fat loss for you
-Free fatty acids levels will remain high which means more fat burning for you
-Fat burning potential will remain high
-Amino acid movement will remain ‘up’ which means more lean muscle for you
-Adrenaline and nor-adrenaline will remain high which means more alertness and fat loss for you
-Cortisol will remain high which means more alertness and fat loss for you
-Leptin will remain lower which means you are losing fat
-Autophagy will be up which means you are getting rid of the bad or damaged parts of your cells
Interestingly, these very same things happen when you resistance train. By combining the two, strength training and intermittent fasting, you can get a double dose of the above fat loss and health benefits.
Here’s how to apply intermittent fasting: For men, go 16 hours after your last meal and for women go 14 hours after your last meal. In the interim, during the period in which you are not sleeping, you can have coffee, tea or water.
You can use stevia in your coffee and tea but note that if you are into making ‘Bullet proof’ coffee or putting some heavy cream in your coffee, you will lose out on the autophagy process noted above.
The key is to make this work for you as an individual.
I will leave you with a quick denouncing of the two myths I list above.
Breakfast as you know it is not the most important meal of the day. The traditional breakfast is a fairly new phenomenon and is largely drive by marketing dollars. If you were to just look at what goes on hormonally with the human body then it is pretty hard to make ANY case for eating within the first few hours of being awake, unless you are very sickly, have problems with keeping food down or have digestion issues.
As soon as you eat a ‘breakfast’, insulin goes up and cortisol invariably comes down, meaning no fat loss for you! Insulin was never meant to be high in the mornings.
The myth of eating small, frequent meals once again would only apply to those that had trouble with digestion or keeping food down. You must be in the parasympathetic part of your nervous system to digest properly.
However, most people are always ‘on’, meaning they are in the sympathetic part of their nervous system which is designed for survival, not digestion (freeze, flight or fight). Therefore, eating less often means that you are more likely to be able to eat in relaxed state in which food can be broken down properly.
As such, the drum-beaters that espouse this small, frequent meal theory (I used to be one of them) are just regurgitating vomit that they have heard from the industry for years. The only studies that show any benefit are funded by supplement and food ‘giants’ because, just like any business, they need you to consume more of their product so that they can make a profit.
I will leave you with this, coming full circle: you are either in an ‘insulin metabolism’ or a ‘glucagon metabolism’. We want to spend more time in the glucagon metabolism and we can accomplish that by fasting. Your metabolism does not really speed up or slow down like ‘bro-science’ would have you believe (not to any significant degree that is).
Go forth and fast my friend.
Be Unconventional - Kyle Newell
P.S-If you'd like a FREE copy of our Fasting Manual, you can go to www.newellstrength.com/if-manual