Category Archives: eat for abs

Intermittent fasting, part two

My friend Alif left a comment with some great questions about Intermittent fasting yesterday on my first intermittent blog post.

He wrote:

Alif
FEBRUARY 17, 2015 AT 1:33 PM
What if you wake up at 4am? Should you make sure you sleep during the not eating window?
For a morning workout, is a pre-workout drink ok? Or is it Zero calories during the 16 hour no eating window. How clean do you eat during the 8 hours?

Thanks in advance.

Part of your “non-eating window” as he calls it (the time when you are not eating, or “fasting” window) Part of these hours is the time you were sleeping. So 16 hour fast may sound like a long time, but it’s not. It’s not because 7 to 10 hours of that “fasting” time is when you are fast asleep. So yes, you are sleeping during the 16 hour fasting window.

So no matter what time you get up, and I do give kudos to him for waking up at 4 AM because that is discipline! but no matter what time you get upโ€ฆ You will prolong the fast to add hours where you are not eating. Let’s say you were one of those people who has to eat first thing in the morning. If you are one of those people then you will stop eating early in the evening so hours and hours before you go to sleep. so you have added hours to your fast, the time you were sleeping, before you sleep.

What I do is add a few hours after I sleep and add a few hours before I sleep and that is how I fast. So that means I don’t eat right away after I wake up. And it means I stop eating a few hours before bedtime.

Now about the pre-workout drink. I don’t believe in supplements anymore. I like to keep it natural. I have protein powder and sometimes I’ll make protein pancakes using a gluten fee pancake mix with some protein powder in it or sometimes if I’ve worked out really hard and I want to make sure I get proteins my muscles I’ll drink some whey isolate. But that is very rare. I believe in good clean REAL food. I believe that is most optimal.

And for the last question, how clean do I eat when I break my fast? Are usually break my fast with something clean. For me that is a salad with chicken breast and avocado. No dressing accept a squeeze of lemon or a splash of apple cider vinegar. sometimes I will break my fast with a banana and peanut butter. Sometimes I will break my fast with chocolate milk that I will drink after my workout. Sometimes if I know I’m lean and I feel my body needs it I will eat white rice, a protein and vegetables. Here are some examples of post workout meals but I have broken my fast with:

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A friend of mine who is 50 years old and very beautiful and fit told me that she eats whatever she wants but make sure she eats at least two vegetables every single day, different colors, and two fruits every single day, two different colors.

What do you eat when you want to lose fat? What do you eat when you want to gain muscle? What does “eating clean” mean for you? Leave a comment below!

Until the next post, I wish you good restorative sleep, a day full of love and a strong lean healthy body.

xxSerena

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Intermittent fasting part one

I get a lot of people asking me what intermittent fasting is. It means you have an eating window. That window last between 6 to 8 hours generally. The rest of the time, you don’t eat or drink anything with calories. You sleep, or exercise, or work. Some say the brain is more clear when it’s not digesting. When fasting, water is okay. Tea or coffee is okay. As long as you don’t add any sugar or cream or anything with calories to those drinks.

Generally if you want to start intermittent fasting, you start eating a little later in the day. I’ve never been a fan of an early breakfast so for me this is perfectly fine. My body takes a long time to warm up to wanting to eat. I have never been one of those people who woke up hungry. Intermittent fasting is something that you do if you want to lose body fat. when I do intermittent fasting I’m training at the same time. So when I work out, I work out fasted. Then I eat sometime after that workout.

I’ve had trainers and fitness professionals who’ve asked me what the sense behind this is. And I know why they are asking. Intermittent fasting goes against the most predominant idea in fitness and eating: that to lose excess weight you should graze throughout the day. They tell us to eat many small meals. And that is perfectly fine if that works for you. But I wasn’t losing the fat that way. As soon as I started intermittent fasting, my body fat started melting off. The idea the way I understand it is, your body takes a lot of energy to digest food. And if you are eating all throughout the day then it doesn’t give your bodies digestive system time to properly digest that food.

Also the night time is important. The body metabolizes fat and build muscle while you are sleeping. During your sleep is not the time to be digesting food you have just eaten. When you sleep, your body is metabolizing fat. If you have worked out your body build muscles while you are sleeping. An optimal time for building muscle? Two hours between 10 p.m. and 1 a.m. So don’t go to sleep at midnight! You need your two hours between 10 and 1 a.m.

To start IF, you should aim for an eight hour eating window. That means start eating at noon or 1 PM and stop eating at seven or 8 PM generally. If you have any questions about this please leave a comment below! Now one last important point is that during your eight hour eating window, you should be eating the right amount of calories. To figure out the right amount of calories for you, you need to calculate two things. First is your basal metabolic rate or BMR. That is the number of calories you burn without doing any physical activity.

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If you want to lose weight, then you need to adjust the amount of calories you eat depending on how much you burn. It’s calories in versus calories out. So within your eight hour eating window, you must eat enough calories! Don’t eat too little calories. Eat as many calories as you are supposed to eat in the whole day, but eat it during your eating window.

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To me intermittent fasting makes sense.

We have a obesity and a myriad of health problems attacking our society today. Human beings created a society where it is too easy to get food whenever you want it. before this consumerism, human beings didn’t eat for a while. This gave their bodies a chance to metabolize the food properly. Now, with people being able to eat anytime they want, there’s too much food in our bodies. And we don’t give our bodies enough time to metabolize it. It’s something to think about.

Please leave me your comments! Do you agree with this? Do you disagree? Is this ridiculous? Your ideas are important. for me, intermittent fasting worked. but every body is different. I have been very happy with my results with intermittent fasting:

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To carb or not to carb?

Some say carbs will make you fat. Some say you need carbs because those are the simple sugars that will fuel your body and give you energy. What’s right? What carbs? Well it depends on your body. It depends on your goals. Often times I load up on carbs. This is usually after a very tough workout. Not immediately after, immediately after I may need a recovery drink. If I don’t have a recovery drink then lots of water, fruit, maybe white rice and chicken. Maybe a salad with another lean protein like tilapia or chicken breast.

Often fitness freaks will load up on carbs the day they work out. They will load up on carbs with little or no fat. That’s what I did today and my carb choice was crumpets.

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I ate all six. Two with butter and jam about an hour after my intense workout, which consisted of muscle conditioning with weights and body weight as well as abdominal work with a Bender Ball. I opted to try the Tele on my third crumpet of the day.

At night I ate three more crumpets! This time I chose a more savory pass. Butter and marmite.

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Marmite is super high in protein. Since I have low blood pressure I’m not scared of adding more sodium into my diet because it helps to raise it.

Let me know what you think about carb loading, crumpets, Marmite or anything else by leaving me a comment!

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