Intermittent Fasting

Intermittent fasting is a pattern of eating, it’s scheduling your meals so that you get the most out of them. Intermittent fasting does not change what you eat but when you eat. Intermittent fasting has been shown to be safe and incredibly effective as any other diet.

It is also a good way to keep muscle mass while getting lean.

Fasting puts your body in a fat burning state that you rarely make it to during a normal eating schedule.

Examples of various Intermittent Fasting Schedules

There are a few options to consider if you want to try intermittent fasting.

Daily Intermittent Fasting

The daily intermittent fasting schedule also called the Leangains model uses a 16-hour fast followed by an 8-hour eating period. It does not matter when you start your 8-hour eating period, do whatever works for you.

Given that daily intermittent fasting is done everyday it becomes very easy to get into the habit of eating on this schedule.

 

Alternate Day Intermittent Fasting

Alternate day intermittent fasting incorporates longer fasting periods on alternate days throughout the week. For instance you would eat dinner on Monday night and then not eat anything again until Tuesday evening. On Wednesday you eat all day and then start the 24-hour fasting cycle again after dinner on Wednesday evening.  

Let me know what you think by leaving a comment below!

Shakes!

Shakes or smoothies are excellent for weight loss and are a good choice on busy mornings as all you need is a blender.

Smoothies are a great source of vitamins, protein and fiber. Start by deciding which recipe you want to make then add ingredients to the blender. You want to make sure that the easier to blend items such as greens, spinach or kale are at the bottom. Then add the thicker items like berries or fruit. Blend the mixture until smooth. Now enjoy.

Tip do not add sugar, fruit juices or supplement powered to the shake as you want to keep it as natural as possible to maximize the weight loss effect. Let me know your favorite smoothie recipe in the comments below.    

Meal Prepping

Meal prepping is the process of planning and creating your meals ahead of schedule, usually for the upcoming week. Meal prepping can help you save money and lose weight.

Meal prepping saves you time and helps to ensure that you eat healthier foods in proper portions as opposed to eating quick processed meals or snacks.

Start meal prepping with recipes you already know so that you don’t frustrate yourself and when you are comfortable you can add new recipes.

Pick a day to prepare your meals the best choice is Sunday since it is the beginning of the week. Wednesday is also used since it allows you to prepare fresh meal in the middle of the week.

Chose which meals you are going to prepare first, that is breakfast, lunch or dinner. Now decide on the recipes you are going to make. Tip is to vary the menu so that you are not stuck eating the same thing every day.

Storage of the prepared meals is very important. You don’t want to pile all your delicious food into one big box and then have a mound of goop to eat. You want to be able to divide each part of your meal and prevent cross contamination. Make sure that your containers are BPA free, clear and of the same size. Tip is to use glass containers where possible since they are reusable and helps save the environment.

Well happy meal prepping! Let me know what you think by leaving a comment below.    

Squat Jumps

Jump squats or squat jumps are a power-packed variation of the traditional squat. Squat jumps increase your heart rate for significant calorie burn, strengthens your core and lower body.

Muscles targeted: quads, legs, glutes, abs and lower back.

If you work at an office or spend long periods sitting then squat jumps are great for you since it not only burns a ton of calories fast but also improves your posture.

Start by standing upright with feet hip distance apart. Now lower your body into a squat position by bending your knees. Remember to keep your spine straight, chest lifted and knees behind the toes. Keep your arms in front your chest for balance. Now jump straight up and swing your arms over your head. Return to squat position. You have completed one rep.

Now repeat this movement for about 10 to 20 minutes. Remember that the higher the intensity the more calories you will burn.

Burpees

The burpee is an excellent cardio and strength exercise. This exercise when performed regularly can help burn fat faster than any other diet or exercise.

Muscles targeted: legs, core, shoulders, quads, chest, shoulders

Start by standing with your feet shoulder width apart and your hands at your sides. Now lower your body into a squat position by pushing your hip back and bending your knees. Place your hands on the ground in front of you and just inside your feet. Jump your feet back to land softly on the balls of your feet in a plank position. Make sure that your body is in a straight line from your head to your heels. Jump your feet forwards toward your hands. Transfer you weight to your feet. Now reach your arms over your head and jump into the air. Landing back on your feet means that you have just completed one rep.

You can do this for about 3 sets of 5 reps and gradually increase the reps.   

Jog in place

Jogging in place will help you shed the pounds and trim your waist line. It can also improve your aerobic fitness and reduce your risk of chronic diseases.

Muscles targeted: legs, core, shoulders, quads

Start by standing with feet hip distance apart. Make sure that your chin is parallel to the ground while maintaining a natural arch in your back. Tighten your core. Now move your left knee towards the ceiling while swinging your right arm forward and your left elbow back (B). Now put your left foot down and repeat the steps this time with your right foot (A). Increase your speed while repeating the movements for about 10 minutes.

Note the faster you jog in place the more intense your workout will be and the more fat you will burn!

Windshield Wipers

Windshield wipers are excellent at activating the core stabilizing muscles. It also helps develop lower abdominal strength to stabilize the pelvis during leg movements.

Muscles targeted: obliques, abs, glutes

Start by lying on your back on the floor, spread your arms out to your sides so that you form a ‘T-bone’. Now raise both legs making sure that you keep them together up in the air 90 degrees. Rotate your legs to one side stopping before they touch the ground. Make sure that your hands and back remain flat on the ground. Now rotate your legs to the other side. You’ve just completed one rep.

Now do about 3 sets of 15 reps.