Elle MacPherson's trainer tells you how to lose weight

[FitChick]

This article is mostly about food but food is more important than exercise when it comes to losing fat. Exercise is important to maintaining that loss, though.

 

http://www.dailymail.co.uk/femail/article-2039574/Rosie-Huntington-Whiteleys-personal-trainer-lose-weight-fast-NO-diet.html

[tman666]

Modern studies have basically negated most of the points in the article, but hey, it's good to start somewhere, and for many people, the advice in the article you posted could at least make them aware of the importance of diet.

 

Check this out: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

 

The majority of the bodybuilding/fitness community eats frequent (6-8 times), small meals throughout the day, and for many, it works out great. However, it's not the only way (intermittent fasting is the "new" frontier in fitness dieting, and you'll see a lot more of it in the spotlight in the upcoming years), nor is it supported as superior to less frequent eating by science. Behaviorally, it could be superior for an individual, but it should be a personal decision based on preference and lifestyle factors, not rooted in so called "facts".

 

It's not that doing what the article says to do is "wrong" per say, but it's not based on what the science says.

[Taramere]

This article is mostly about food but food is more important than exercise when it comes to losing fat. Exercise is important to maintaining that loss, though.

 

http://www.dailymail.co.uk/femail/article-2039574/Rosie-Huntington-Whiteleys-personal-trainer-lose-weight-fast-NO-diet.html

 

Interesting article. The picture was particularly informative. Fellating a fish, but ensuring you don't swallow has to be a winner when it comes to weight loss.

[SummerLady]

Modern studies have basically negated most of the points in the article, but hey, it's good to start somewhere, and for many people, the advice in the article you posted could at least make them aware of the importance of diet.

 

Check this out: http://www.leangains.com/2010/10/top-ten-fasting-myths-debunked.html

 

The majority of the bodybuilding/fitness community eats frequent (6-8 times), small meals throughout the day, and for many, it works out great. However, it's not the only way (intermittent fasting is the "new" frontier in fitness dieting, and you'll see a lot more of it in the spotlight in the upcoming years), nor is it supported as superior to less frequent eating by science. Behaviorally, it could be superior for an individual, but it should be a personal decision based on preference and lifestyle factors, not rooted in so called "facts".

 

It's not that doing what the article says to do is "wrong" per say, but it's not based on what the science says.

 

 

Can you explain the intermittent fasting to me. Please

[tman666]

Can you explain the intermittent fasting to me. Please

 

Intermittent Fasting (IF) is a style of eating that involves (generally) short periods where no calories are taken in (hence, fasting). There are various styles or "brands", if you will, of IF out there including, but not limited to, LeanGains, The Warrior Diet, "Eat, Stop, Eat", and others. The goal of IF is generally to lose fat, but many (including myself) have been able to use it to gain muscle while minimizing fat gain. This is sort of a turn around from traditional bodybuilding "bulking" and "cutting" phases.

 

I personally do LeanGains IF because (in my opinion) it's better suited for athletes/bodybuilding then the others. That's not to say that the other styles haven't produced great results in those areas as well, but Martin Berkhan (founder of LeanGains) probably has the largest following and anecdotal evidence (in the form of client results).

 

Since I have never tried any other style of IF, I'll focus on LeanGains. LeanGains involves daily 16 hour fasting sessions, followed by an 8 hour "feeding" window where all of your caloric intake takes place. Typically, the 16 hour fasting window beings at the end of the last meal of the day, which is usually a late dinner (I typically stop eating around 9:30 or 10:00 p.m.), but it can be varied to suit an individual's lifestyle preferences and constraints. Since I work a typical 8-5 job, I do my training/conditioning in the evenings.

 

My first meal of the day is typically around mid-day. Before that, I just have black coffee and water. After lunch, I'll typically have a pre-workout snack, usually consisting of about a cup of greek yogurt and a banana. Post workout, I'll have my post workout protein shake and then I'll have dinner about an hour or two later. Dinner on training days is usually pretty carb-y (for example, last night's after training dinner was two large chicken breasts with a steamed/pan grilled mix of sweet potato chunks and green beans). For dessert, I'll generally have some more greek yogurt (or cottage cheese) with a little bit of ice cream or a few dark chocolate chips mixed in.

 

On non-training days, I generally go low carb on all meals except for my pre and post workout snacks. It's a very simple form of carb cycling, but it seems to be helping my fat loss efforts.

 

I would read everything you can on Martin Berkhan's website (Leangains.com) about his style of IF. It has thus far (I'm about 7 months in) worked very well for me for both losing fat as well as gaining muscle. All of my lifts have improved, and I'm slowly leaning out (I'm down about 20-25 lbs from 7 months ago with much more muscle definition, vascularity, etc.). It's definitely not a short term "see results fast" kind of diet. It's really not a "diet" at all. It's a style of eating that doesn't follow the traditional bodybuilding format of eating (6-8 smaller meals a day, spaced 2-3 hours apart at most). I would hesitate to pass judgement on which format is superior, as I believe the answer is highly dependent on the individual, their lifestyle, and their preferences. For me, it's been a holy grail, and I'm going to stick with it until I stop making progress.

 

As Martin Berkhan states (and I will echo), IF is not for everyone. If you're diabetic or have other metabolic disorders, it's probably not a great idea. What it boils down to is your personal preferences.

 

Hopefully this clears some things up. I'm still learning about the little details of IF all the time, even though I've been at it for 7 months. The basic premise is extremely simple, however, and it's not something that requires a lot of careful planning and analysis to see great results from.

[SummerLady]

Intermittent Fasting (IF) is a style of eating that involves (generally) short periods where no calories are taken in (hence, fasting). There are various styles or "brands", if you will, of IF out there including, but not limited to, LeanGains, The Warrior Diet, "Eat, Stop, Eat", and others. The goal of IF is generally to lose fat, but many (including myself) have been able to use it to gain muscle while minimizing fat gain. This is sort of a turn around from traditional bodybuilding "bulking" and "cutting" phases.

 

I personally do LeanGains IF because (in my opinion) it's better suited for athletes/bodybuilding then the others. That's not to say that the other styles haven't produced great results in those areas as well, but Martin Berkhan (founder of LeanGains) probably has the largest following and anecdotal evidence (in the form of client results).

 

Since I have never tried any other style of IF, I'll focus on LeanGains. LeanGains involves daily 16 hour fasting sessions, followed by an 8 hour "feeding" window where all of your caloric intake takes place. Typically, the 16 hour fasting window beings at the end of the last meal of the day, which is usually a late dinner (I typically stop eating around 9:30 or 10:00 p.m.), but it can be varied to suit an individual's lifestyle preferences and constraints. Since I work a typical 8-5 job, I do my training/conditioning in the evenings.

 

My first meal of the day is typically around mid-day. Before that, I just have black coffee and water. After lunch, I'll typically have a pre-workout snack, usually consisting of about a cup of greek yogurt and a banana. Post workout, I'll have my post workout protein shake and then I'll have dinner about an hour or two later. Dinner on training days is usually pretty carb-y (for example, last night's after training dinner was two large chicken breasts with a steamed/pan grilled mix of sweet potato chunks and green beans). For dessert, I'll generally have some more greek yogurt (or cottage cheese) with a little bit of ice cream or a few dark chocolate chips mixed in.

 

On non-training days, I generally go low carb on all meals except for my pre and post workout snacks. It's a very simple form of carb cycling, but it seems to be helping my fat loss efforts.

 

I would read everything you can on Martin Berkhan's website (Leangains.com) about his style of IF. It has thus far (I'm about 7 months in) worked very well for me for both losing fat as well as gaining muscle. All of my lifts have improved, and I'm slowly leaning out (I'm down about 20-25 lbs from 7 months ago with much more muscle definition, vascularity, etc.). It's definitely not a short term "see results fast" kind of diet. It's really not a "diet" at all. It's a style of eating that doesn't follow the traditional bodybuilding format of eating (6-8 smaller meals a day, spaced 2-3 hours apart at most). I would hesitate to pass judgement on which format is superior, as I believe the answer is highly dependent on the individual, their lifestyle, and their preferences. For me, it's been a holy grail, and I'm going to stick with it until I stop making progress.

 

As Martin Berkhan states (and I will echo), IF is not for everyone. If you're diabetic or have other metabolic disorders, it's probably not a great idea. What it boils down to is your personal preferences.

 

Hopefully this clears some things up. I'm still learning about the little details of IF all the time, even though I've been at it for 7 months. The basic premise is extremely simple, however, and it's not something that requires a lot of careful planning and analysis to see great results from.

 

This sounds very interesting to me. Its funny as I followed a IF way of life about 2 years ago and did it as: I felt great and lost weight..I did not get it from a book or website. I kinda found out by accident when I skipped one day of eating every 3 days, I felt way better and it balanced out my caloric intake. (Long story) I would skip Mondays and Thursday, no eating, just water and coffee on those days. Every other week I would add a 3rd day of no eating in. Normally a weekend day. I will follow up with the website you gave me. Thanks for the info..