Rhode Island Chronicle

Summer is officially here and with great weather the layers of clothing start to come off. Ready to show off that bikini body or chiseled body for a pool party or the beach? Or do you need a little help reaching your summer goals? Here are some tips to help you jumpstart your goals.

1. Have a meal journal and log all your food daily. Getting into the daily practice of writing down what you eat daily will make you mindful of what you’re putting in your body for fuel. You can use a free app like MyFitnessPal.

2. Calculate your calories. Just as important as working out, logging your calories will help you understand if your adding or cutting calories. If you want to be successful at showing off your hard work this is essential. Try using an app like Macros or FitSlip to figure out your calories.

3. Have a workout routine and stick to it. Do you want more muscle or want to lose weight? Talk to a personal trainer to accelerate your fitness goals.

4. Consider Intermittent Fasting.

Let’s talk about one of the hottest fitness trends right now, for losing weight, Intermittent fasting. Lot’s of bodybuilders and fitness celebrities are talking about it right now as a way to reduce bodyweight fast.

What is Intermittent fasting?

Intermittent fasting is the cycle of alternating between periods of non-eating and eating and a person is assumed to be fasting once 8-12 hours have passed since their last meal. Currently one of the most popular health trends, intermittent fasting involves eating during a certain number of hours each day.

The thinking is that if you fast you eat less while on a calorie restriction that would help an individual lose weight but that’s not all, according to the National Center for Biotechnology Information fasting has added benefits. While studying fasting, they found out that it extended the lifespan and increased resistant of age-related diseases in rodents and monkeys and improve the health of overweight humans among other benefits such as protection from Alzheimer’s.

When to fast?

Most people already fast when they go to sleep and by skipping breakfast and making their first meal at noon and their last meal at 8pm they can participate in intermittent fasting every day.

Wait a minute did you just say I have to skip breakfast, the most important meal of the day? Not necessarily you just push up the feeding time to noon and you can still enjoy your protein rich breakfast. Please consult a physician or your personal trainer before fasting to see if its right for you. What about hunger? What can I eat or drink while I fast? One of the things you can do is drink plenty of water and non-calorie beverages such as coffee or tea to stay in a fasted state. Coffee has been shown to cut hunger and can help during your fast.

Now that doesn’t mean you have a free pass at eating junk food. What it means is you can accelerate your weight loss with a restricting eating window which have excellent health benefits while losing fat and improving your metabolic health.

It is important to understand that short of exercise, weight loss will usually come from a loss of both fat mass and lean mass. Lean mass is everything besides fat, including muscle, that doesn’t necessarily mean that it’s impossible to gain muscle but it may not be the easiest diet for gaining muscle.

While we’ve talked a lot on the topic of losing weight, weight training can help you maintain muscle during intermittent fasting. The research shows that weight training while fasting can help prevent muscle loss. This study examined fasting while training 3 days per week and what the study found was that you can lose weight while maintaining muscle.

Should You Exercise While Fasted?

We asked Vince Alessia, Personal Trainer of RightFit Personal Training, headquartered in Chicago with over 950 personal trainers nationwide and this is what he says about exercising while fasting.

Do you recommend a high fat or protein rich food diet while fasting? Or what kind of breakdown do you prefer?

Intermittent fasting can fit a lot of people’s lifestyles. Many people are very busy in the morning and usually are not very hungry in the morning. However, there is nothing special about IF. The only thing it helps people do is eat in a shortened window and eat less calories overall. The major driver for weight loss is energy balance. Weight lifting is number one. However, no one knows how to weight lift properly and can’t to the basic movement’s patterns correctly. Once someone understand how to safely weight lift and understand how to progressive overload, they will easily put lean muscle on each month. If they eat within a caloric range that best fits them and gets stronger in the gym that is the perfect marriage. Cardio should be used strategically and never the main workout.

What about heavy weights and cardio?

I’m not against kettle bell workouts, circuit classes or running. They are not optimal choices for ideal body composition.

Do you have a strategy or a split you like to use to slim down primarily?

The client must know how to weight lift and eat in a way that allows them to stay with a caloric range while equating for protein. Fat and carbs can be manipulated.

What do you think of fasting as a weight loss strategy vs short meal often?

Fasting, keto, paleo, vegan diets are all ways of eating but nothing special about them. Long term fasting may have benefits however- more research is being done on that.

For more information, talk to one of the leaders in personal fitness training. Visit RightFit Personal Training and find a trainer in your area.

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