Train, Eat, Rest & Repeat – Happens To Your Body When You Practice “Intermittent Fasting”

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Contrary to popular belief, intermittent fasting is not an extreme or dangerous form of “dieting.” It’s actually  a very healthy practice that’s loaded with a number health benefits. What kind of health benefits? Everything from reducing risks that are associated with obesity, reversing diabetes, to possibly assisting in killing cancer and more.

What Is Intermittent Fasting?

Intermittent fasting is about timing your meals to allow for regular periods of fasting. Recommendations for allocating time throughout your day to go without food range from approximately 12 to 16 hours. This would mean, for example, only eating between the hours of 11 am and 7 pm, and doing so everyday. There are other ways to do it and we will get to that later in the article.

This does not mean binge eating, and taking in vast amounts of junk food into your system during the times allocated for yourself to eat. Doing so would be extremely counter productive and very unhealthy. In fact, the whole practice of fasting can be lost with how you break that fast. Just as important in the entire process of fasting is what you are eating, and how you are eating during the time allocated for you to do so, as well as what you eat before and after you fast.

For example, research published in 2010 indicated that intermittent fasting with compensatory overeating did not improve survival rates nor delay prostate tumor growth. (source) Essentially, by “pigging out” on non-fasting days, the health benefits of fasting are lost.

New Research On Intermittent Fasting And How To Do It

Some of the most recent research on this phenomenon was conducted by Dr Mark P. Mattson, Chief of the Laboratory of Neurosciences at the National Institute on Aging. He is also a professor of Neuroscience at John Hopkins University. The researchers, who also included the BBC’s Michael Mosley, reviewed previous studies on intermittent fasting and concluded that this type of eating could be healthier than eating three meals or more per day. Their work was published, and has been published many times in the past. Some of those studies are linked later in the article.

One recommended way of doing it, as did the BBC’s Michael Mosley in order to reverse his diabetes, high cholesterol  and other problems that were associated with his obesity is what is known as the “5;2 Diet.” On the 5:2 plan, you cut your food down to one-fourth of your normal daily calories on fasting days (about 600 calories for men and about 500 for women), along with plenty of water and tea. On the other five days of the week, you can eat normally.

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Credit: Collective Evolution

Motivation Monday – Age is just a Number (64 yr. Old man Workouts)

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Guys meet Robert. He is a great grandfather and is ripped and strong. He started working out at 55 years old, so it’s never to late. Follow his instagram if he inspires you. @rockhardpapaw He’s from Louisville, Kentucky

Brain Ninjas – Tell us the first thing you see in these images (Rorschach Test)

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The inkblot test (also called the “Rorschach” test) is a method of psychological evaluation. Psychologists use this test in an attempt to examine the personality characteristics and emotional functioning of their patients. This test is often employed in diagnosing underlying thought disorders and differentiating psychotic from non-psychotic thinking in cases where the patient is reluctant to openly admit to psychotic thinking.

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Incidentally, most psychiatrists don’t value the Rorschach test as it requires that the person administering it to provide much of his own judgment on the patient’s answers. However, there are many scoring (and administration) methods. The Exner scoring system is statistically validated and, as such, presents very little “interpretation” issues. Psychiatrists still tend to dismiss it based on how it struggles to consistently be more than about 66% accurate. (Incidentally, some of the factors scored are: how long it takes to come up with an interpretation, how novel or common the interpretation is, how much the interpretation actually resembles the blot, bias towards color vs shape, whether the patient is deliberately being difficult, etcetera.)

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Want to try out the full test?

Go to The Ink Blot

 

Motivation Monday – Benefits of Powercleans

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I love a girl who cleans… 😍 💪 Benefits of #Powercleans A power clean is a full-body movement in which the bar is lifted fast and explosively from the floor to a racked position on the front of the shoulders.

The power clean develops power, which will make you run faster, jump further and higher and lift more weight, faster. The movement also improves coordination and burn loads of energy.

So it’s no surprise that the power clean is extensively used by athletes, but it also has applications for fitness and fat loss.

Train, Eat, Rest & Repeat – Benefits of Yoga

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Physical Benefits

Flexibility: Moving and stretching in new ways will help you become more flexible, bringing greater range of motion to tight areas. Over time, you can expect to gain flexibility in your hamstrings, back, shoulders, and hips. As we age, flexibility naturally decreases, which leads to pain and immobility. Yoga can ameliorate this process.

Strength: Many yoga poses require you to support the weight of your own body in new ways, including balancing on one leg (such as in Tree Pose) or supporting yourself with your arms (such as in Downward Facing Dog). Holding poses over the course of several breaths also builds strength.

Muscle tone: As a by-product of getting stronger, you can expect to see increased muscle tone. Yoga helps shape long, lean muscles.

Balance: Improved balance is one of the most important benefits of yoga as you get older. Poses where you stand on one leg and, for more advanced students, inversions, are great ways to build core strength.

Joint Health: People with arthritis often see marked improvement in their pain and mobility with regular gentle yoga practice. People with Carpal Tunnel Syndrome can also benefit from specific types of yoga exercises.

Pain Prevention: Increased flexibility and strength can help prevent the causes of some types of back pain. Many people who have back pain spend a lot of time sitting at a computer or driving a car. That can cause tightness and spinal compression, which you can begin to address with yoga. Yoga also improves your alignment, both in and out of class, which helps prevent many other types of pain.

Better Breathing: Most of us take shallow breaths and don’t give much thought to how we breathe. Yoga breathing exercises, called pranayama, focus the attention on the breath and teach us how to take deeper breaths, which benefits the entire body. Certain types of breath can also help clear the nasal passages (helpful for people with allergies) and even calm the central nervous system, which has both physical and mental benefits.

Mental Benefits

Mental Calmness: Yoga asana practice is intensely physical. Concentrating so intently on what your body is doing has the effect of bringing a calmness to the mind. Yoga also introduces you to meditation techniques, such as watching the breath and how to disengage from your thoughts. These skills can prove to be very valuable in intense situations off the mat, like childbirth, a bout of insomnia, or when having an anxiety attack.

Stress Reduction: Physical activity is good for relieving stress, and this is particularly true of yoga. Because of the concentration required, your daily troubles, both large and small, seem to melt away during the time you are on the mat. This provides a much-needed break from your stressors, as well as helping to put your problems into perspective. The emphasis yoga places on being in the moment can also help relieve stress, as you learn not to dwell on past events or anticipate the future. You will leave a yoga class feeling less stressed than when you started. Reducing stress can also make a big difference for people struggling with infertility.

Body Awareness: Doing yoga will give you an increased awareness of your own body. You are often called upon to make small, subtle movements to improve your alignment. Over time, this will increase your level of comfort in your own body. This can lead to improved posture and greater self-confidence.

Exclusive BLW Interview w/ The Walking Dead star, Chad Coleman tells us no secrets about the new season

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WALKING DEAD SEASONS 1 THROUGH 4 DVD

The Reality of Reality Tv – Being on the Inside (An Interview with a Reality TV Producer)

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WRITTEN BY OUR ANONYMOUS INSIDE MAN….OR WOMAN

Hmmm, how should I set this up? Do you watch TV? Do you watch “Reality” TV? If you are an American, odds are you do, and odds are is that you love it. Odds are also that you believe what you are watching is fact and not scripted. Well, take it from somebody who knows, 90% of Reality TV is scripted scenes performed by very bad actors. Yeah, yeah, you claim you already know this, but do you? Do you know the extent Reality Producers go to make their so-called “Reality”? No you don’t. I do, cause for 5 years I have been working on Reality TV crews. Now I cant tell you what department, or my gender cause for every gig, one must sign paperwork basically saying the production company can sue you if you make public what goes on set. I thought it was time I start to share some of my experiences to the public so at least they know what kind of garbage they are truly watching.

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Lets start with a restoration car show I worked. You’ve seen these shows. Their is a shop ran by friends and families. They get clients who want to fix up an old classic car. Sounds simple enough, but that’s in real life, this is Reality TV. First off I discover that the business is not even owned and ran by who the show’s claims. Nope, the real owner is not even on screen. The producers found this shop (it is an actual restoration body shop) and put in their cast. Speaking of, the main cast knows very little about fixing up cars, but they are presented to have this knowledge. I get to the set and I notice some off screen workers fixing up the last details on this sick ass classic car. These workers stage seats in front of the vehicle, the producer calls over the camera crew and the cast. ACTION! With direction coming from the producer, our so called experienced body shop owners pick up the seats and place them in, then they talk about working all night, the vehicle is almost ready and that they are stressed out because the deadline is soon upon them. HA! Really?

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Let me explain this so-called deadline. For this episode one family member is giving another family member a surprise birthday gift- a fixed up classic car. Who wouldn’t want that? The gift will be delivered at a birthday party…Surprissseeee!!!! Ok, this sounded real to me. Until I found out that the two family members aren’t really related. In fact they have never met each other. The first time they will meet will be at the birthday. Can you say “casted”? That’s right, someway, somehow, the producers pulled these 2 people out of their asses. I was actually amazed cause up until the point I found out I believed it and thought the gift was very thoughtful. Shame on me.

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I saved the best for last. At the shop the crew is packing up to go film the presentation of the car at the birthday party. The cast is getting in their cars and taking off. So I’m thinking how come they just don’t drive the gift over. Well that’s cause a tow truck drives in to take over the fixed up classic car. Was the tow truck being used cause they don’t want to damage or dirty the birthday gift….uhhh no. Its cause the classic car/birthday gift doesn’t even RUN….I just laughed. We all get in the van, and the tow truck does its thing. Once we arrive at the party, the people their are friends of our show’s cast and do not even know the two family members. No they are just there to look cool. The way the last scene was filmed was classic. Since the truck didn’t run, the producers had a problem…or did they?

In the front yard, the two fake family members were placed in the front yard. Down the street 2 of the show’s cast were placed in the classic car that didn’t run. Behind the car were a bunch of crewmembers ready to push. That’s right, push. I then observed the camera crew discuss how this scene was going to be show with tight shots, then a wide shot at a certain moment. After final discussions….ACTION!

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With all their strengthen, the car was pushed and picked up momentum to the point it went slowly down the street by itself. The cameras stayed tight while the car was being pushed, then when the pushing crew let go and got out of the way, the shots went wide…beautiful I thought.

Inside the car the show’s cast were screaming and honking the horn, while on the front yard the two family members looked in amazement. The birthday casted family member put on a very surprised and happy face, and when the car pulled up and stopped right in front of them (a total accident), glee was felt through out the scene. What a gift!

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I’m not against Reality TV at all. What I am against is how it’s presented to the public as real or even documentary like. I wish they were just honest about it. Look at Tru TV’s show Operation Repo. In the beginning credits, in small font, it states actors are used on the show. The director decided to do this from day one because there is no other legal way to make a show. He got shit from his peers for this. They did not like the fact he was showing the public how Reality TV is really produced. Did it hurt the show? No way, it is one of the most successful Reality shows ever.

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From time to time I will share my experiences so at least some of you will know that you are being played. Here’s a little teaser. A few years ago I was on the set of a big hit show, where the host got into a verbal argument with a guest. I thought it was real, the guest thought it was real…until cut was called. The guest went up to the host to apologize and make sure they were still cool. The host responds, “Ah, don’t worry, it’s only for the show”. 

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Train, Eat, Rest & Repeat: Benefits of drinking Coffee before Exercising

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The study basically simulated your average morning: a mug of coffee to wake up, a little gym time, another cup with breakfast, followed by lunch. Fourteen participants completed two moderate workouts on a stationary bike: one where they took caffeine (equal to two 8-ounce cups of coffee or 4 cups of black tea) 90 minutes before the workout, and one where they took a placebo. When caffeinated, the participants reported the ride as way easier than it was without the stimulant.

Coffee before Exercising:

1) Enhanced Performance 

Time and time again, caffeine has been proven to be a powerful ergogenic aid – that is, something which contributes to improved performance during high intensity exercise. 

Studies reveal that after caffeine consumption, athletes can train for much longer and with more power/speed.

2) Boosts Focus

A pre-workout cup o‘ Joe can also boost mental focus during exercise.

Combined with the increase in endurance and power/speed provided, this can lead to extremely productive workout sessions, as you huff and puff with the seeming intensity of an international athlete.

3) Accelerate Fat Loss

Another benefit of taking a cup of coffee prior to lacing up your trainers is that caffeine is proven to provide a range of fat loss benefits.

Coffee can help burn fat as, during exercise, it causes the body to use fat cells for energy as opposed to glycogen.

What’s more, a caffeine intake correlates with increase metabolism, which forces your body to burn more calories during the day, and it also suppresses appetite, satiating those cravings which are oh so bad for your waistline!  

4) Diminished Muscle Pain

Studies also show that a pre-workout injection of caffeine can lead to decreased muscle soreness when exercising.

So whether you’re pumping iron or racing down the tarmac, a cup of coffee will help you perform more reps and allow you to run for further with less muscular pain, resulting in a much more effective workout.

Credit: Cafe 2 U

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Motivation Monday – Mountain Climbers

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Want to be more #Xxplosive then try some #MountainClimbers Mountain climbers are calisthenic exercises that challenge your balance, agility, proprioception and coordination. They benefit muscular and cardiovascular fitness by increasing strength, flexibility and blood circulation. Mountain climbers require you to engage your upper arms muscles, as well as your core and your legs. #Crosstraining Want to step it up, try adding 10 lb weights to the climb & feel the #Burn

Motivation Monday – The Many Benefits of Push Ups

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Don’t have time to go to the gym?

Do some push ups then!!! #GetitIn #NoExcuses

Push-ups are one of the oldest and most basic of exercises for a simple reason. They work.

The exercise positions all the muscles in our upper body and builds optimal strength in the forearms, shoulders, chest. And for the ladies, they will “get rid of the jig” by targeting the upper arms. And when done properly, also put emphasis on building a strong core by stabilizing the abdominals and back.

There is even some benefits to your quads and hammies.

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