5-6 Meals Per Day vs. Intermediate Fasting For Leanness

Recently I had a discussion with someone was convinced into thinking that eating 5-6 meals a day is what should be how it is done. You don't need breakfast or lunch. Once you eat it you'll engage the Parasympathetic Nervous System which will lower your GH and Testosterone levels and spike insulin. You store fat and get tired. By not eating during the day you engage the Sympathetic Nervous System and GH, Testosterone, and Glucagon(a fat burning hormone) all spike and you are very much energized and alert all day.

In fact it has been proven there are only 2 environments which are best for spiking all 3 of those hormones in the exact same way and they are fasting and exercise. Drink 10oz of water every time you THINK you feel hungry.

Most people only eat out of convenience or habit during the day. In reality the body does not need daytime food intake unless a workout has been performed. Most cannot distinguish between feelings of hunger and that of thirst. If your mouth is ever dry you are already dehydrated and a drop of even 15% decrease in your body's water is about a 50% decrease in your energy.

Additionally if someone eats on the 5-6 meal per day plan currently it can be hard to imagine eating only once per day. If someone exercises multiple times per day they should have a post workout recovery shake/meal within 30 minutes after to return their body to an anabolic(muscle recovery) state. Then eat staggered meals, over a four hour period, in the evening that add up to very large calories consisted of natural foods in good combinations. Personally my main meals sometimes top about 3,000-4,000 calories. A lot of people think if they eat one meal it should be or needs to be the same size of the meals they eat now. Eating multiple times per day will not necessarily allow for lower calorie meals to be consumed and in fact most people consume too many within each of those smaller meals.

In essence simply consume the post workout meal and then in the evening eat as much or even more than you now eat spread throughout the day. If you think you cannot then you are not thinking in terms of staggering over a 4 hour period always beginning with a big salad.

Brad Pilon, author of the book Eat Stop Eat and regular intermediate faster, wrote an article on his blog regarding and supporting this very topic. Here it is for your reference and reading pleasure.

Deconstructing Nutrition - When you don’t eat, your metabolism slows down

When you don't eat, your, metabolism slows down.

This "nutrition fact" says that when your caloric intake is too low, your metabolism actually slows down. It has been referred to as "starvation mode" and is the basis for the current trend of advising people that they should eat every couple of hours, never skip meals, and never cut your calories too low while dieting.

But is it true?

To examine this truth, I decided to look into what happens to a person's metabolism when they fast for a short period of time (between one and three days).

The first study I reviewed had six healthy male volunteers fast for 3 days. During this fast, the researchers measured the changes in the subject's metabolism at 12, 18, 24, 20, 42, 54, and 72 hours of fasting. What they found was that there was no significant change in energy expenditure during any of the 7 time points. So from this study we can say that a 3 day fast in men does not cause a decrease in metabolism.

Already this evidence goes against the idea that if we don't eat every couple hours our metabolism will slow down.

The second study I reviewed had 8 men and 8 women fast every other day for 22 days straight. There was no significant change in the subject's metabolism from the start to the end of the study. From this study, we can say that fasting every other day for a period of 22 days results in no significant changes to a person's metabolism.

So we now know that even if we eat sporadically for 22 days, most likely our metabolism won't be affected.
The third study I reviewed had 8 men fast for either 12 hours or 72 hours and then eat a meal. After the meal their metabolisms were measured for 12 hours. This study found that regardless of whether or not the men fasted for 12 hours or 72 hours, their metabolism for 12 hours after eating a meal was not significantly different. So this study shows us that a short term fast doesn't affect your metabolism after you eat.

So even if we don't eat for 3 days, there is absolutely no change in the way eating effects our metabolism.

So from the research I was able to review, it doesn't seem like short periods of fasting cause any negative effects on our metabolism. Nor does it affect our metabolism once we start eating again.

Since having absolutely no calories for a short period of time does not effect our metabolism, I feel safe in saying that the idea that you need to eat every couple hours in order to keep your metabolism "revving" is actually a nutrition myth and not a fact at all. Also, the phenomena of a "starvation mode" does not happen until after at least 3 days of fasting, if it actually even exists.

Elements of a Good Workout

Too many people wander about the gym or workout area without knowing whether their program is actually working or not. My advice is to always, always, always create and have a good plan. An exercise magazine workout is not what I would consider a "good plan".

When designing a quality workout protocol there are three main elements of a good workout to consider.

Progression- progression through movement patterns
Variety- help progression and keep the body challenged in different movement patterns
Precision- keep technique clean and accurate rep after rep no matter the movement

Then the workout according to time begins.

I've said it before and I'll say it again: Russian Kettlebells are the single best piece of training equipment that will show you the most muscular strength and endurance, joint stability, cardiovascular strength and endurance, power, agility, coordination and simply the ultimate overall fitness conditioning that your body could ever receive. If there is one training piece of equipment that I can use for the rest of my life and never anything else again regardless if it was a sophisticated machine, tractor truck tire(for flipping), cables, ropes, dumbbells, barbells, medicine balls or whatever- the Kettlebell would be it! Kettlebells are, simply put, a tool. There are many tools out there and many roads to fitness. This is just one of those tools and will take you down a great, great road.

Sample Workout:

6 Minute One Arm Long Cycle (Clean & Jerk) Swing Set (3 min per arm)

3 Min. Single-Arm Press Set

1 Min. One-Arm Swings- R & L

Renegade Rows 20x(10R/10L) 1 Set

Planks as a finisher

Then:
8x Tabata Sprints on Treadmill
-4 min. of total sprinting. 20s sprint followed by a 10s rest times 8.

Optional:
1. 15x Pushups
2. 15x Diamond Pushup on MB
3. 15x Suicide Pushup
Take a 3 minute break and then perform it again if you can.

Cooldown:
-Always finish with some stretching and/or yoga.

In order to get good at something you must practice, practice, consistently practice. The body (brain and nervous system) remembers actions that it repeatedly performs. In order to improve and get better at something that action must be repeated. If you want to be good at basketball you must throw the ball at the net thousands of times. If you want to be good at swimming you must get wet and perform the strokes for thousand of laps. If you want your body to get strong and fit then you must practice movements and protocols that will make you that way. You must keep it consistent and keep it constant.

People who exercise only 2 or 3 times a week and expect to see changes are not going to see anything much at all compared to being active, even a little bit above what we normally do, every day. Being active and moving toward fitness strength takes consistent daily effort alongside an even stronger nutritional lifestyle. Eating 5-6 small meals a day will never accomplish this because every time you eat you spike your insulin which in turn stores fat. The only thing going for most people who abide by that eating plan is that they typically eat very few calories, but who wants the burden of counting calories? Not me! Of course I’ve previously written a lot more about nutrition so I won’t tangent off on that now.

I’ve given you a good mixture of things to do in the featured protocol. Remember to keep your intensity high during your workouts in order to experience all the benefits of efficient strength training. When you stretch out the time intensity lowers and you will never reap all the rewards or it will surely take you much longer to do so. If you want to know what I mean just go into any local gym and look around.

Most folks have been trying for years to get into shape, or that last bit of flab off, but can’t seem to do it. They even try different gyms hoping that will do something more, but of course that won’t work either. It’s not the venue- it’s the person and their protocol. Don’t be stubborn- be intelligent and learn to work that way too. Have fun and let me know about your progress.

The Non-Flabjack Flapjack Recipe

Here's a quick recipe that everyone in your family can enjoy! Note: the pic is not of the actual flaberjacks.

The Non-Flabjack Flapjack Recipe

Ingredients:
250g Organic Oats
2 Tblspns of Raw Honey
2 Organic Bananas

Setup:
Mash it all together with your hands, put it on a baking tray, and then toss in the oven at 375F for only about 5 minutes. Be sure to keep an eye on it so it retains its moist inside, but should be somewhat tougher on the outside. When finished sprinkle cinnamon on top and serve. Mmmm mmm yummy!

Optional:
You can use egg whites instead of honey to keep the sugars down; however it wont taste as good.

*Keep in mind that this is a high carb meal and should ONLY be eaten on your once a week High Carb Day to ensure overall best health and leanness. High Carb days are every 6th day.

Don't Eat Before Your Workouts

A lot of people believe they need to have something to eat or drink a big 'ol can of sugarized Monster before a workout for energy. Ultimately you don't need anything prior to exercise, training, or competition- Post absolutely, but rarely to never before  a workout. You'll have a much better workout energy wise, hormonally, and recovery wise by doing so without consuming food.

Your body does NOT NEED food during the day and especially before a workout. It needs hydration. Most people cannot distinguish between being hungry and being thirsty.

If you are getting light headed, dizzy, feeling weak during your workouts I firmly believe you are not eating what your body NEEDS as well as enough of what it NEEDS in the evening as well as post workout.

It is vital for overall recovery to consume a post workout meal or drink a post workout smoothie. Then when it's time to eat your evening meal do so with the balance of the right foods that will provide you energy for the following day. When we eat at night we don't really eat for the day we are in, but moreover the next day.

Additionally when I've taught and attended my training classes, fitness workshops, kettlebell workshops, IKFF certifications workshops (that are from 9am-6pm) I am very, very active in these workshops in that I perform many various exercises, workouts, and multiple long timed sets of kettlebell movements such as 10 minute Long Cycle (clean and jerk) or 8+ minute Snatch sets without ever eating until the evening. Based upon experience I have to disagree that eating prior to exercise is not actually needed

The KEY is water. What I am stating is the daytime food intake is just not NEEDED. If you feel weak or low on energy, as long as you have acclimated yourself to Intermediate Fasting, your body actually requires more water. Just to give you an idea: I drink, on average, about a gallon and a half every day no matter what. When I am in my workshops I drink an extra gallon. I am very, very energized and actually find that the participants are the ones snacking in between sets on protein shakes, bars, apples, bananas, etc. as well as eating lunch and they are feeling sluggish and experience decreased performance. They eat like that because they believe they need it due to the high calorie burnage and muscle work. Again- I do not have a crumb of anything during the day until my evening meal. The ONLY exception is during my personal workouts. Because I go very, very hard I have a good post workout recovery smoothie within 30 minutes afterward.

My smoothie usually consists of a 2 cups of water, cup of fresh pineapple, 3 strawberries or some mango, 1 tablespoon of virgin coconut oil, and 4-5 raw eggs. Blend everything except the eggs well and then add the eggs to blend for no more than 2 seconds. The egg protein is very fragile and can only withstand so much beating from the blades. After that down the hatch. This is an extremely powerful post workout recovery smoothie. Sometimes I change the eggs for raw milk and skip adding the water to have the milk be my protein source.

I firmly believe, and recommend to you as I do to every one of my clients, to follow these methods and you will have a very high level of recovery and performance. In order to experience the full benefits of leanness, an overall healthy body, and fast recovery you will need to practice the complete Intermediate Fasting Protocol. If you are not informed or confident about how to follow this please ask and I will support you in your lifestyle transition. Once you acclimate to IF you will never understand how you did it any other way.

Which Body Is Best For Health AND Performance?

"The ideal cardio program would be just long enough to 'spark' your metabolism for that important post-exercise fat "burn" but not so long that it begins to eat away at your hard earned muscle!"

-David Kennedy

Would you rather look AND function like a sprinter or marathon runner? I believe in the above picture it answers that question for most.

Interval training is great and requires a lot less time than typical conventional cardio which is very inefficient to blast fat as well as time wasting. The goal for interval training is quite simple and that is the same as those folks who practice conventional cardio: Blast Fat and Increase Cardio Conditioning.

The protocols are quite simple so I won't spend too much fluff time telling you about it. Choose your exercise whether it be the elliptical cross-trainer, treadmill, stairmaster, street running, etc.

You do NOT exceed 20 minutes-which is considered a perfect amount of time for intervals because the intensity will be very high. 3-5 times a week max! If you enjoy just going out and running by all means continue to do that, but in order to efficiently and consistently fat blast and increase your cardio conditioning you must, must, must perform high intensity type cardio.

Your goal is NOT to burn a specific amount of calories because more than double what the machine's read-out will say would have been used.

Your goal IS to keep your intensity as high as possible. This will bring your cardiovascular conditioning to levels you never thought possible as well as peak your metabolic rate- essentially expending a greater number of calories while at rest (which is what you do most of the time). Short blasts of high intensity cardio snaps the trainee out of the adaptive "steady state" the body wisely seeks to conserve energy (calories) when practicing the same pace, low intensity, long duration protocol of ordinary aerobics. Cardiovascular conditioning is achieved much sooner according to studying physicians.

When it comes to the heart rate question— whether to stay lower or higher — this is your answer. At a lower % of max heart rate (65%), a larger percentage of calories burned come from fat than at a higher heart rate (75-85%). HOWEVER, despite the percentages, you will burn more total calories and therefore more total fat calories at a higher heart rate.

The key to developing the cardiovascular system without an unacceptable loss of strength, speed, and power is interval training. Interval training mixes bouts of work and rest in timed intervals.

Train as mentioned in the below routines and achieve a great, great feeling and looking body. Pick any of the 3 below each time you train and you can do the same one more than once per week if you would like.

Additionally to this you will need to perform regular strength training exercise or you will not build muscle. If you weight train you will increase your metabolism for up to 38 hours post training which continually burns calories all day long- not just while you're exercising. That's great news isnt it!!!

Examples of Typical Interval Workouts:

-The following options are merely that- options as you can perform many others. Please perform all exercise with caution and with the understanding that you do so at your own risk.

By the way if you get finished with these and still think you should do some conventional cardio afterward, you did NOT go hard enough during your intervals.

Level 1:

Time Involved: 20 minute intervals(1 minute slow and 1 minute fast for a total of 20 min.)

Machine: Treadmill(preferred), stair stepper, elliptical

Setup: Incline can be used as much as a resistance as increasing the speed can.

Process: You want to get your heart rate up as high as it takes so that you cannot speak without difficulty. Use the "No Talk Rule". If you can't talk you're doing it right. IF you can go faster. Now during your slow minute you bring your heart rate back down to a manageable pace so that you can recovery in order to complete your next fast minute.

-Remember this is for 1 minute slow and 1 minute fast for a total of 20 min.

Level 2:

Time Involved: 10 min.

Machine: StepMill (escalator like) or any StairMaster

Setup: This is primarily for the Stepmill. Slow min. at 6/ Fast min. at 12 -OR- Slow at 8 & Fast at 16.

Level 3:

My favorite(I do this a couple times a week and that's all the cardio I do).

Guerrilla or Tabata Sprints

Time Involved: 12 minutes total effort (20 seconds working/ 10 seconds resting)

Machine or Method: On treadmill, stairs or outdoor streets

The working period is a all-out/non-stop sprint followed by the rest period which is a non-working rest. The rest is you actually standing in place, not moving and catching your breath for the quick 10 seconds.

Process:
Minutes 1-4:
Warm-up @ 50% of perceived maximum sprint effort followed by:

Minute 5:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 6:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 7:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minute 8:
Sprinting for 20 seconds
Rest for 10 seconds
Sprinting for 20 seconds
Rest for 10 seconds

Minutes 9-12:
Cool-down @ 50% of perceived maximum sprint effort (same as warm-up)

____________________________________________

Incline Intervals

Frequency: 3-5x per week

Length of training session: 20-30 min.

Style of training: Intervals

Protocol: Consistent speed and changing incline.

Every 3 min. raise incline to 10-15%.

For example: The first 2 min. will be at a 0% incline and speed of at least 3.0- 10mph.

The 3rd minute will have the incline raised to 10-15% for the entire minute. The 4th and 5^th minute will have the incline at 0% and speed stays consistent. Continue this protocol for the remainder of the 20-30 minutes training session.

Should you have any questions or need a demonstration for these exercises please consult a fitness professional such as myself. This cardio program is part of an overall conditioning program.

Remember that: This is an intense workout, but it takes hard work in order to achieve the best results.

Have Fun and Be Creative!

Caffeine and You

I understand I am a bit "extreme" because I choose not to eat or add anything to my diet that isn't naturally occurring. I'm only extreme to those who live and eat according to what information they previously have been educated or simply grew up knowing. But is that actually right? Is it what is best?

I, with all intentions, do everything I can to get my energy from proper sleep and proper eating habits.  I, by choice, do not ever take any chemical of any kind such as caffeine to increase energy levels. 
Folks have been losing fat and living energized without it for years and years as well as will continue to do so for more to come.  Of course caffeine naturally occurs, but moreover do we actually NEED it?  Nope!

Let's look at both sides of the caffeine story because that's only fair.

How Caffeine Works 
Source: http://www.medicinenet.com/script/main/art.asp?articlekey=77214

"Caffeine exaggerates the stress response," says James D. Lane, PhD, professor of medical psychology at Duke University Medical Center in Durham, N.C., and a long-time caffeine researcher. "At the cellular level, caffeine locks the receptor normally used by adenosine, a brain modulator that provides feedback to avoid overstimulation of nerve cells. If adenosine is locked up, nothing keeps the nervous system from getting too excited at a cellular level."

People joke about being hooked on caffeine, but is it truly addictive? Researchers have debated that question for years.

"There's no question," says Roland R. Griffiths, PhD, professor in the departments of psychiatry and neuroscience at Johns Hopkins University School of Medicine in Baltimore and a veteran researcher in the area. Caffeine is addictive for some people, he says. "Caffeine does produce dependence, and caffeine withdrawal is a real syndrome." 

The Pros 
Source: http://www.coffee-makers-n-espresso-machines.com/213-the-pros-and-cons-of-caffeine.html

First in the pros column you have the benefits that caffeine has on our central nervous system.  It is a stimulant here, helping all of us to wake up and get ready for the day.  It will restore your alertness and will help you to stay awake too.  Did you know that caffeine is also used with medications? It can help to make some medications more effective.  For example, ergotamine is a medication that is used to treat migraines.  Those that experience drowsiness with their antihistamines will be able to overcome it with the addition of caffeine.  It can also be used (by prescription only) for babies that have breathing problems.

The Cons
Caffeine does have its bad points, though.  First of all, it can not be used instead of sleep.  Those that find themselves struggling with staying awake should not use caffeine as a way to avoid sleep as this can cause the body to become weakened and eventually you will fall asleep, hopefully not at the wrong time.  Also, there can be complications when too much caffeine is taken.  In the worst case scenario, when too much is consumed over a long period of time, mental and physical impairments can become permanent.  This includes conditions known as caffeine induced anxiety disorder, sleep disorders, caffeine intoxication, and others.  Symptoms of caffeine intoxication include insomnia, rambling, cardiac arrhythmia, increased blood pressure, rapid pulse, diuresis, muscle twitching and delusions.
 This is due in part to the fact that caffeine can become addictive.  Probably the worse condition of all is withdrawal from caffeine.

When considering the pros and the cons of caffeine, consider restrictions instead of denial.  Like anything else, moderation is the ticket to enjoying your coffee and caffeine without worry about the problematic side effects of it.

Whatever you do, do so with the best intentions and decisions for you, your body, and your family. -Bob

Everyone CAN Do Pullups- Here's How

Pullups are the squats of the upper body and not much else can match making you stronger in that body region. Pullups are said to be one of the absolute best exercises you can do- if you can do them.

You cannot substitute other exercises for pullups such as rows and lat pulldowns because they just won't do the job; however there are some progressions you can work on until you can perform a few more than 1 or 2 true pullups. Even if you cannot budge yourself from the grips of gravity don't fret. These progressions are made for everyone to perform.



1. The first progression and one of my personal favs is the Jumping Pullups.
Jumping Pullups imitate the actual form of a true pullup as long as you use your arms as much as you can rather than rely on the leg momentum. This is also a good heart rate increaser as well because you are using full body movements.

Setup and Technique: Stand in front of the pullup bar. If you can touch the bar and are able to bend your legs into a quarter squat then you are good to go. If not then you may need to get a short step, chair, bench, phone book, or Madona's stilletos to get you to the correct height position. You want to get yourself so that you are at the beginning pullup position which is your arms at full hang. (Every rep needs to have your arms return to the full hang or it is not a properly completed rep.)
Then use your legs to aid in your ascent. Jump only enough to aid your upper body in pulling you up so that your chin gets above the bar. It's ideal to get the collar bone to the bar if you can. Perform 10-20 or even more reps depending on your training program. Use your upper body as much as you can so that it continues to get stronger and pretty soon you can remove the jump element out of the equation.

2. Another progression is using a Smith Machine, Squat Rack, or even a Universal Pullup Station machine.

Setup and Technique: Position the bar so that it's at chest or ribcage level. Then lean back and perform what's called "Supine(or laying face up) Rows". It will look like you are doing a reverse pushup with your body facing upward toward the ceiling. Your legs will be together and you will be on your heels with the soles of your feet off the floor completely. Your legs will be extended and your arms will begin perfectly straight. Then simply pull your body up to the bar so that your chest touches it. The more horizontal you are the more difficult it will be. The more vertical you are the more easier it is. So that being said if you can only do 10 in a certain position don't stop there, but simply get more vertical and keep going and going until you've reached your desired rep.

3. A third progression is using a stretch band.
Jump Stretch makes a great "Assisted Pullup Package" which consists of 3 bands (1 Strong, 1 Average, and 1 Light) that are perfect for all pullup fitness levels especially if you are just starting out.

Setup and Technique: The setup is very quick and simple. All you do is attach the band to the chin-up bar by slip-knotting it around and then insert one of your feet through the loop in the band. The band will assist you as you pull yourself up by taking some of your weight off your arms and placing it on the bar. I really like this method and it really works well even with kipping*.

*Kipping is a progression beyond these which involves a slight hip swing. Kipping is very useful for high rep pullups after your body has been fatigued with strict pullups.


My recommendation is to first start with the Jumping Pullups and just know this is a systematic progression protocol to building overall great physical strength. Regular practice of these progressions will soon have you performing full, unaided pullups, but the key is practice. No matter if you can do zero right now just using these progressions alongside a smart and stable strength or fitness protocol you will succeed at achieving the body you desire.