Intermittent Fasting

Intermittent What?

Being lean, dense, and having a taut waist is a fundamental principle of Dapper Fitness. I mentioned in the “What Makes a Great Body Article” that I supplement my diet with intermittent fasting. I say supplement with because intermittent fasting (IF for short) is not the end-all be-all for staying lean. It is not a diet in and of itself, it’s just a tool that can help you stay lean and taut.

I do not want to dig too deep into nutrition, so to keep it simple, I do advocate a whole foods diet for the most part. We are humans, we have social lives, we are not perfect, and our diet isn’t going to be either. It’s about managing your diet and knowing how to live a great life outside the gym, while enjoying the benefits of your hard work. IF is a tool that helps me accomplish this.

What the hell is the point of busting your ass in the gym and looking Dapper if you’re never going to showcase it? Enjoy life!

IF is a style of dieting that revolves around restricting your eating for extended periods of time, and then eating your day’s worth of food during pre-determined windows of time.

For example: You might fast (eat nothing) for 16 hours per day, and eat during the remaining 8 hours. Or you might fast for 20 hours per day and then eat all your calories in a 4-hour window. Some protocols even call for eating one day, and fasting the next.

I think the beauty of IF is the ability to customize how you use it, as well as the mental freedom it has provided me and hopefully you. I used to think I had to eat every 4-6 hours or I’d waste away. There are a lot of concerns that can come with not eating for extended periods of time, especially in the fitness world. But there is plenty of science and studies to prove we have nothing to worry about. In fact, there is a lot of evidence pointing to the health benefits of IF. For a more in depth look at IF and its effects on humans I suggest reading this “Article

Energy Balance

Body fat in its most simplistic form comes down to energy balance: the amount of calories we consume (stuffing your face) and the amount of calories we burn (basically anything we do besides eating). Yes, that is a VERY basic explanation, and there are plenty of other factors at play. Go use that colorful search giant GOOGLE if you need more details. Back to IF, I use it as a tool to control my energy balance.

There are several popular ways to implement IF: Leangains, Eat Stop Eat, Warrior Diet. A simple online search will provide you plenty of information on the mentioned methods. I am going to explain how I utilize IF to help manage my overall calorie intake.

I eat when I am hungry. I know it’s a groundbreaking concept, but bear with me. I actually discovered the idea of IF through never wanting to eat in the morning. So I began researching if that was healthy, unhealthy, normal, not normal, you get the picture. Lo and behold it was quite common and a thoroughly researched topic.

How to Incorporate IF

Eat When You’re Hungry, or When You Can

The simplest way to incorporate fasting into your diet is to eat when you feel like it, or when you can. For instance, if you wake up and you’re not hungry, don’t think you have to eat just for the sake of eating. Fast for a few hours and then have a meal when you’re hungry. If you find yourself stuck in a situation where the only food available is fast food and junk, skip the meal and eat later. It won’t hurt you. You might even “waist” away, get it? Bad joke, I know!

Starting out with the idea to eat when you are hungry, and not force eating is generally a good habit to develop. It provides you freedom to get work done, focus on what you are doing without the concern of food all day. As I mentioned earlier, the beauty of IF is the ability to customize it to your liking. No diet, lifestyle, or habit is worth having if you can’t sustain it. So if you find IF to be helpful, you might as well customize to fit your life so it can remain beneficial. Again, the idea of a tool is to help you, not make shit harder!

Overview of My Daily Use of IF

I wake up (typically around 7:00 AM) and skip breakfast because I’m not usually hungry. If I am, then I will eat. But usually I do not eat breakfast. I do enjoy a cup or two of black coffee (article on coffee coming soon) which also blunts my appetite. When my appetite starts to come around, it’s usually 12:00 PM to 1:00 PM (lunch time), 5-6 hours after I wake up is typically my first meal of the day. I enjoy eating large satiating meals, and my lunch is just that. Then maybe a snack (some raw almonds or an apple) between my first meal and dinner. For dinner I eat another big satisfying meal. And 90% of the time I eat a snack right before I get in bed. Yes, I eat late at night right before bed. A little secret to keeping a taut waist. I think that will be a good article topic and one I will cover soon.

The idea of IF can be very complicated and bring forth a lot of questions. Feel free to leave comments and questions you may have about IF and I will do my best to respond, and write new articles if enough questions arise.

Be Fit! Dress Amazing!

 

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