Why People Want To See You Fail

Have you ever noticed how many negative comments you’ll see on a post someone makes when they are simply trying to be encouraging or helpful?  I bring this up after coming across a Facebook post by a fairly popular fitness celebrity.  The post was nothing more than trying to encourage people to eat healthy and workout but what was shocking to me was how much negativity were in the comments!  It ranged from basically body shaming the person for being too skinny or having too much muscle (which was definitely not the case) to bashing her for having the means to go work on herself while others cannot. read more

You May Be Overdoing Cardio – Try HIIT

After a year of outdoor boot camps, I gave up.  I didn’t like getting up before the birds, I didn’t like being so exhausted following a workout, I wasn’t losing weight and at times, it was painful!  Those long, difficult cardio workouts, come to find out, can actually be bad for you.  Not only do you run the risk of injury but you also, in many cases of doing too much cardio workouts, can lose muscle mass.  According to Livestrong, “When you do too much cardio at once, you run the risk of increasing the amount of muscle you burn as the body struggles to keep up with the increased level of energy being used by the body. When you combine excess cardio with an improper diet, such as one that drops your total calorie intake below 1500 calories, the risk of burning significant muscle increases.” read more

Six Things I’ve Learned About Intermittent Fasting

Not too long ago, I posted about my two weeks into Intermittent Fasting.  While preparing to write this post, I wanted to check back to see how long ago it was and I was shocked that it has been FOUR MONTHS!  It seems like it has only been a couple months so I am very pleased I have been able to stick with it.  Six things I’ve learned in these last four months:

  • The hunger goes away – When I first began intermittent fasting, I would get hungry in the mornings and had to fight through.  I do a 16/8 fast (stop eating at roughly 7 PM and don’t eat until 11 AM, sixteen hours later) and I was getting hungry at about 9:30.  After a few weeks, that became much easier.  There still are days I really want to eat but waiting makes the food so much more satisfying.
  • You DO NOT lose muscle – I had heard people say this can cause muscle loss but I have seen none.
  • Its okay to not be so strict – I decided on Sundays, I would not fast.  I’ve been doing this for the last month and a half and have gained zero weight
  • BCAA’s are GREAT – I discovered branch chain amino acids a while back after hearing it helped with muscle gain while fasting.  Not only do they taste good but my workouts don’t suffer at all on a fasted state.
  • Not sure bad foods make you gain weight – I have some people say you can eat WHATEVER you want while intermittent fasting but I’m not sure how true that is.  However, there were a couple weeks that my workouts were limited (one week I did not work out at all) and I cheated with a couple meals.  When it came time to weigh in, I was SHOCKED.  I was pretty sure I was going to show a couple extra pounds added since that’s what has happened in the past.  But I gained NO weight.  So there MAY be some truth to the “eat whatever you want” rule but I still choose to eat clean for health reasons.
  • Intermittent fasting can help break plateaus – I had been in a hold for quite a while in terms weight loss.  I was doing everything the same but I could not get rid of some of the belly fat I was fighting.  But as soon as I started intermittent fasting, I was able to break the plateau.

The 16/8 rule has worked great for me.  My wife tries to keep with a 12/12 and has seen similar results.  Obviously there are times a late dinner is necessary and in those cases I still break my fast at 11 AM.  I think as long as you stay in that 16/8 mode for the majority of the time, you’ll be fine.  I allow myself the 80/20 rule for the two years I have been Paleo (I eat all Paleo 80% of the time) and have applied the same with intermittent fasting.  It can be VERY hard staying on track 100% of the time (as well as disappointing when you stray) so allowing the 80/20 has worked great and I’ve been able to keep the weight off for two years. read more