Intermittent Fasting by Nathan Cruz

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I’m sure many people interested in diet, fitness and exercise have heard about fasting diets.

The principle is simple; you have a window in which you consume your daily caloric intake to keep you on track with your goals.

Recently I did my second trip to the United States. Last year, I tried to stick to my usual diet plan of eating every 2-3 hours. However, I found that I lost weight and put on a fair bit of chub!

Essentially I had some ‘muscle wastage’ which I can only put down to not getting in the gym regularly and my diet. Although I was eating regularly I wasn’t eating the correct things. I was binge eating or snacking on the treats of the states. So this year I went in with a plan of attack. I again wanted to relax somewhat on my diet and enjoy the menus of Florida’s eateries. So I decided to opt for intermittent fasting.

My PT James Chester has used a fasting diet for most of 2017 and has had amazing results in bringing through muscle definition and even creating fuller muscles. Given the knowledge of fasting diets from previous diets I had done in the past, I thought this would be the best plan for my return visit to the states.

What Did it Look Like?

I’d wake at 9 am and drink A LOT of water.

Do some light cardio (walking) and get my day started, I would break my fast at about 12.

Following that, I’d go to the gym and then eat again at 4.

My final meal would be around 7 pm.

…that’s it, no more food until the following day.

Nutritional Targets

My caloric goal for the day was 3000; which in the United States was fairly easy to do!

3 big meals and plenty of water, in simple terms.

Suffice to say although I was not there for two weeks; I did see a noticeable improvement in my physique.

In fact, upon my return to England, many people were asking me if I had put on size whilst been out in the states. This, however, wasn’t true. I’d lost 3lbs. But what had happened was the traditional body builder’s illusion. I’d brought my waist in making my lats more prominent and the muscle belly in my shoulders, chest, arms & legs had all gotten fuller.

Intermittent fasting isn’t something I would recommend doing all the time, although it has worked well for my PT, so I understand why I people do it year long.

It’s all personal on what works best for you, I got to enjoy eating at my favourite places in Orlando such as The Coop and Burgerfi; without it being tragic on my overall look.

I loved my time on the states and enjoyed it every bit more that I managed to stay on track with my fitness and appearance goals. There’s no reason why your holiday means that you have to give in on your dedication.

A few tweaks can allow you breathing space on your diet and still stay on track, something which is key for long success.

I find that it’s also great for general weight loss too, it makes the whole process of eating easier and as you have less time to eat (providing you don’t just eat junk) you end up eating fewer overall calories each day!

Photo credit: Black Rhino Studios

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The Big List of Ghoulishly Good Dairy-Free Halloween Recipes

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Updated 2017! I could toil in the kitchen for hours on end, laboring to create perfectly cute Halloween recipes for eats and treats to dazzle at upcoming parties. But let’s face it – though I can create some scrumptious recipes (if I do say so myself), when it comes to artistic ability, my talent ceased to develop […]

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Gluten Free Pasta with Sausage, Kale, and Chickpeas Recipe

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Ever taste something and you think you know exactly what’s in it but then are surprised to find out you’re wrong? This happened to one of the Simply Gluten Free staff members after trying this delicious

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Cookie Dough Cupcakes: Impossibly Allergy-Free & Refined Sugar-Free!

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In all the years of Go Dairy Free, I can’t believe I’d never mentioned Debbie Adler. She’s a vegan, gluten-free, allergy-friendly baking legend who is already on her second cookbook, Sweet, Savory, and Free: Insanely Delicious Plant-Based Recipes without Any of the Top 8 Food Allergens. And today, she is sharing a sample recipe from […]

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Think About EPOC! by Alex Shoebridge

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Despite sounding very similar to a character out of Star Wars, EPOC is an often overlooked aspect of resistance training when it comes to fat loss.

and if you aren’t including resistance or weight training on a fat loss journey, well, we need a little chat….

EPOC stands for Excess Post-exercise Oxygen Consumption, (often referred to as an ‘afterburn’ effect) and it is a measurably increased rate of oxygen consumption following hard training.
One of the main uses of EPOC is to fuel the body’s increased metabolism from the increase in body temperature high occurs during exercise.

Put simply, the harder you train, the more calories you will burn not only during exercise but AFTER exercise too!
In response to exercise, fat stores are broken down, and free fatty acids are released into the bloodstream, and these are then oxidised (or ‘burnt off’.)

One of the best (and quickest) ways of increasing your EPOC, is with sprints, modified strongman training, and ‘metabolic finishers’

Sprints can be performed on a treadmill, x-trainer, spin bike, or rowing machine, and a great example for you to introduce into your sessions would be a 20 second ALL OUT sprint followed by 40 seconds of recovery, repeated 6-10 times, depending on your fitness levels, and time commitments.

Modified strongman training could include tyre flips, battle roles, farmers walks, and sledge drags, put into a circuit and repeated with little to no rest between exercises.

A good example of a Metabolic Finisher would be Barbell Complexes. Here, you would pick up a barbell loaded with some weight, and then perform between 4 and 8 exercises of 8-12 reps each, and not put the barbell down until you’ve completed the last rep.

For example:
A1) Romanian Deadlift x 10 reps
A2) Bent Over Row x 10 reps
A3) Barbell Cleans x 6 reps
A4) Overhead Press x 10 reps
A5) Back Squats x 12 reps

Rest for 2-3minutes, and repeat until you can’t move!

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Ripple Half & Half: A New Generation of Dairy-Free Cream

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I spotted Ripple Half & Half on a recent grocery shopping trip in the non-dairy case. And I couldn’t resist buying a bottle of each variety to review. Tasting Notes for Ripple Half & Half Ripple Half & Half is a creamy, top allergen-free, plant-based alternative for Half & Half. We tested this refrigerated dairy-free substitute […]

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Pumpkin spice spooky swiss roll – the perfect gluten free Halloween recipe

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Pumpkin spice spooky swiss roll - the perfect gluten free Halloween recipe

Pumpkin spice season is in full swing and this gluten free swiss roll recipe mixes this classic autumn flavouring with a spooky twist for a Halloween recipe to impress. I’d been dying to test out a gluten free swiss roll since watching the Bake Off contestants make mini rolls, and…

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