fasting: The Daily Fast

This fasting method is by far the most popular among fitness professionals and when used properly is definitely the best for fast loss and muscle gains results. Let us explain.
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If you're unsure of the benefits of fasting take a look at our previous blog.

Fasting isn't anything new but it's gained popularity of the past few years with celebrities like Hugh Jackman applying it in his preparations for his Wolverine movies and many fitness professionals using in their daily lives too. 

The idea behind this method is that you're fasting between 14-16 hours and eating for 8-10. Men generally do well on the upper limit while women are advised to stick to the lower amount especially when using it daily. This is due to the hormonal differences between the sexes.

Basic Outline
There are more benefits to fasting which I'm sure you're aware of but this is the the basic outline of this method;

• When fasting you're growth hormone levels are increased which increases fat oxidation (fat burning) and your insulin sensitivity is low due to low blood sugar levels
  
• Training at the end of your fasted window increase fat oxidation and insulin sensitivity
• With insulin sensitivity so high your post workout meal becomes extremely more effective 
  

How to complete this method

• Pick your fasting window according to your schedule and lifestyle 
• Only drink water, coffee and tea's during your fasting window and keep your water intake high throughout the day
• Train as close to your eating window as possible
• Break your fast with your normal eating routine but keep your protein intake high throughout 

Training 
Training will depend on your ability to workout with no food in your system but it does get easier. Both cardio and weights are a great option and variety is always key. We'd suggest taking 20-30% off your intensity level to begin with and build it back up and try to keep your workouts under 60 minutes. 

Add ons
Now fitness professionals all over the world have added a few things into the mix and even though some are beneficial some may be inhibiting the benefits.

• Amino Acids - drinking these during your fasting window can negate the fasting benefits due to the body's response to the amino leucine. Leucine is a great driving in protein synthesis (muscle building) and therefor stops the fasting process. Ideally we'd suggest sipping on your amino's towards the end of your workout to enhance their absorption and continue to do so through your eating window when protein intake is low.
• Pre Workout - again this can be tricky since all pre workouts are different but we'd suggest opting for a sugar free version at least and be wary of the built in amino content. 
• Coffee and tea's - both are fine but be careful of your milk content. Caffeine is a great fat burning tool so adding this into the mix is a great idea.
• Fat Fuels - here we're talking about Bullet Proof Coffee's etc and although we understand there benefit we find that most people tend to feel sick using them especially too close to workouts. Our advice would be to give yourself enough time before your workout so you don't see it again on the gym floor. 

Who's this right for
Unless you're on any medication that says otherwise this method is great for everyone and super simple to apply. If your pregnant or breastfeed we'd suggest waiting until after this period to begin. 

Please like and share this with your family and friends and we'd love to know what you think.

​Speak soon, the team.