Posts In: nutrition

Intermittent fasting (IF) isn’t classified as a diet. It is considered a pattern of eating. With IF, you schedule your meals so that you get the most out of them. Unlike a diet, it doesn’t restrict what you eat but instead when you are eating them. IF works by tapping into your fat stores while in a fasting state. Your body enters into a fasting state, on average, 8-12 hours after your last meal. While in this fasting state, bodies take the nutrients that are stored as fat and break them down into sugar.

Typically IF is done by eating in an 8-hour time span, then being in a fasted state for 16 hours. It doesn’t matter when you schedule this time span into your day. If you start eating at noon, you will end at 8 pm. If you eat at 8 am you finish at 4 pm. The start time isn’t important as long as you stay in the 8-hour time frame.

If you choose to workout while you are in your “fasting” state, you should listen to what your body is telling you. You can be susceptible to lightheadedness or dizziness. I have been doing IF for nine years and I have found it’s best to schedule my own workouts after I have my first meal. If that is not possible with your schedule you can eat something light 30 minutes before a workout so you have something in your system to combat side effects.

I have exercised while in the fasting state, and while normally I have no issues, there have been times I have felt dizzy or light-headed while doing very high-intensity workouts. If that happens, I make sure to stop the workout and eat something or drink something to help get my blood sugar back up.

There are three kinds of IF : Daily, Weekly, and Alternating Days.

Daily- You fast every day during the week, staying consistent.

Weekly- This is an excellent way to start off; you only fast one time during the week. It doesn’t matter what day, and on all the other days you maintain a regular eating pattern.

Alternating days- You fast every other day. On off days you eat on a regular schedule.

Written by
Adam Woods
Personal Trainer
adam@bodyoutfitters.com

Experiment with timing and find a schedule that works best for you. Your body will tell you what you need, so listen to it.  Then watch the results! IF can be a great way to lose weight or maintain weight.

As with any nutrition plan you should consult your doctor before beginning.

It’s not secret that tracking what you eat on a daily basis is the best and quickest way to achieve the body you want.  People do it to lose weight and people do it to build muscle.  The concept of tracking to lose weight can be fairly simple, calories in through food & drink < calories burned through daily activity.   While this method is easier said than done, it is effective to help lose weight.  But what if you don’t want to JUST lose weight.  What if you want to achieve your ideal weight AND be as strong and muscular as possible (like Pat)? This is where tracking your macronutrients proves beneficial. 

What are Macronutrients?  Macros are simply carbs, protein, and fat. Your body needs carbs for energy, it uses calories from fat to optimize hormone function, and protein is a building molecule for muscles, tissues, etc. In a perfect world, your body would get an optimal dose of each in your daily diet. 

Think of it like this:  You own a cadillac, and cadillacs take premium fuel.  Sure, you could go to the gas pump and put in regular unleaded gasoline (I do not recommend this) and sure you could still drive your car and it would still take you places and sure, it would live on (trust me I had one).  Counting calories is like unleaded gasoline in a cadillac, it works.  But your cadillac is your baby, why would you want to put unleaded gas in your baby? You know it runs best on premium gas. Sure it’s a little more expensive and it takes more effort to afford premium but your car functions better, it will last longer, and it will take you to more places. You only get one cadillac right?  You might as well put that premium fuel in the tank.

Tracking your macros is like putting in the extra effort to add premium fuel to your cadillac.  If done correctly, tracking your macros can help you get to your ideal/goal weight with the best body composition possible i.e. with as much muscle and as little fat as possible. It will also get you there with as much energy as possible and with as few hunger pains as possible (not the same as a craving). Oh and once you get the hang of macro tracking you will get to eat more food than if you only counted calories.  When you put it like that, premium gas seems worth it, huh?

There are several macronutrient calculators on the internet that are free to use.  My favorite is the macro calculator found on healthyeater.com.  This calculator offers many different ratios of macros to choose from, depending on your specific goals. 

Written by Rollen Dice
Personal Trainer
rollen@bodyoutfitters.com

Please reach out to me or your Body Outfitters trainer if you need help choosing ratios that are right for your goals and forward this article to anyone you know that could benefit from tracking their macros! 

If you don’t have a trainer and would like to learn more about designing your personal nutrition plan, about personal training, or to get started on a fitness plan that will reach your goals, reach out to me today.

Meal Preparation

Failing to prepare means you are preparing to fail. The best way to stay on track with nutrition is by continuing to prepare your own food. If you want to be efficient, preparing for a couple of days at a time will make life easier. With food readily available, it is easier to avoid the temptation of ordering out or just grabbing a snack to hold yourself over. 

Making healthier choices while grocery shopping is another simple tip to continue your success. Grabbing snacks that aren’t a good option nutritionally, is again setting yourself up for failure. Now is the perfect time to make sure you are fueling your body with the proper resources. Your body will thank you for giving it what it needs. 

Following a Workout Plan

Just finishing up guiding my clients through virtual training and developing workout templates

The best advice for maintaining, or even progressing during this time is to look for some guidance. People are more likely to stick to a plan versus trying to freelance their own workouts. Without proper guidance, there isn’t much accountability, knowledge can be lacking, and the intensity of workouts tends to lesser. 

The most ideal option would be to work with someone one-on-one that can create something specifically for you, knowing your strengths, weaknesses, and limitations. If that isn’t an option, then following workouts from a fitness app, or going along with some fitness videos can be more beneficial than relying on yourself. 

Tyler Gustafson
Personal Trainer
Tyler@bodyoutfitters.com

If you’re ready for Fitness Success and would like guidance on nutrition and workouts, reach out today! I offer a variety of options available to assist you, including virtual training.

Virtual training is personalized to your needs, the equipment you have, and to help you meet your goals. LIVE sessions and template workouts with supporting videos are available.