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Click Here to Subscribe: http://Bit.ly/ThomasVid Website: http://www.thomasdelauer.com Intermittent Fasting: Top 5 Mistakes- Thomas DeLauer… No Healthy Foods: At the end of a fast people will be hungry and, as a result, will make poor decisions on what to eat. Your stomach is like a muscle. When it's filled with large meals three times a day, the dispensability (amount your stomach walls can stretch) increases. When you head in the other direction - eating many small meals throughout the day - your stomach's capacity goes down. Intermittent fasting will make you eat fewer meals, resulting in your stomach shrinking and less caloric intake. People will indulge in a less than healthy meal and feel overly full after – don’t have room for veggies as stomach shrinks. Less Calories: Most people who try intermittent fasting end up cutting weight. You might plan big meals, but consistently eating them is difficult in practice. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Most people lose weight while intermittent fasting because when they cut out meals, they don't make up for it with bigger meal sizes. Even if you tell people that they can eat two large meals at lunch and dinner, they typically end up eating fewer calories than they would at 3 or 4 normal meals. Creamer: A “fasted state” is merely a definition of a specific metabolic state — no food (calories) whatsoever in the gut. Any food or drink with a caloric value will cause a spike in insulin because insulin is the hormone that regulates whether you store fat or release it. In a fasting state, the metabolism draws a significant amount of its energy from stored fat, any small amount of calories coming in (cream in your coffee, for example) would nudge the body away from metabolizing fat until those calories are used up. Also breaking the long term effects of a fast. By maintaining low levels of insulin throughout your fast, you ensure that the body has a chance to release — and use — fat stores. Enough calories would elicit enough insulin that fat metabolism would diminish, since insulin discourages lipolysis (2) BCAAs: A 2011 study, from the Journal of Nutrition, looked at the effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, insulin, and energy substrates in a group of men aged 22-25. On the first day, the participants arrived at the laboratory after an overnight fast. A baseline blood samples was acquired and then the subjects consumed the beverage with 1 g of BCAAs. Seven additional blood samples were acquired during the subsequent 3 hrs. Five days later, the same participants repeated the procedure with a beverage containing 5 g BCAAs. Found that plasma insulin levels transiently spiked after BCAA ingestion and spikes in insulin can be detrimental when fasting – halts the fat burnings effect (1) Study Links: For BCAA study: Full Study (Journal of Nutrition): http://jn.nutrition.org/content/136/1/324S.full Summarized versions: http://easacademy.org/research-news/article/effects-of-branched-chain-amino-acid-supplementation-on-plasma-concentrations-of-free-amino-acids-i https://www.ncbi.nlm.nih.gov/pubmed/21512300 Drinking Enough Water: When fasting, your body goes through a process known as apoptosis where your body doesn’t have to digest food, so it begins getting rid of dead or broken cells. Without enough water, your body is unable to transport and excrete what it needs to. On top of that, the majority of your energy needs are being supplied by breaking down fat stores during the fast . Fat is the storage site for most toxins your body encounters, and releasing a bunch of this fat will also release a bunch of toxins in your bloodstream. Mineral Consumption: Adding the right kind of salt, in the form of sea salt, to your diet during your fasting eating period is important when reducing caloric intake because every structure and function of the body needs minerals to function properly. References: 1) Effects of branched-chain amino acid supplementation on plasma concentrations of free amino acids, i. (n.d.). Retrieved from http://easacademy.org/research-news/article/effects-of-branched-chain-amino-acid-supplementation-on-plasma-concentrations-of-free-amino-acids-i 2) Ketosis: Metabolic Flexibility in Action. (n.d.). Retrieved from http://www.ketogenic-diet-resource.com/ketosis.html 3) Salt and a Fasting Regime - dummies. (n.d.). Retrieved from http://www.dummies.com/health/nutrition/weight-loss/salt-and-a-fasting-regime/
Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=fasting Fat Loss Calculator: http://bit.ly/2wplFbl You really shouldn't start an intermittent fasting plan......... Well.... at least not until you watch this video because today I'm giving away the top 5 ways that will allow you to burn fat faster while fasting. If you've already tried intermittent fasting and you did it correctly you've probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you've become more productive in the process.... which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ....I think i'm right. So let's get started with the very first trick... When you break your fast, during your feeding window you want to stick to foods that don't spike your blood sugar, and more importantly don't spike your insulin levels. And those two things aren't always the same. As many of you already know one of the major benefits of fasting is that it'll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don't eat your bodies insulin levels are naturally at their lowest. However, what most people don't realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let's get the obvious out of the way.... sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you'll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you'll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don't want you to restrict your carbs or dairy to nothing. In fact by doing that it'll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein & fat sources, and then if you're still hungry you can move on to some low glycemic carbohydrates & dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it & without restrictions. Let's move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I'm talking about keto fasting. Keto fasting is a combination of the ketogenic diet & fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it's an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting & feeding window. An common example would be to break your fast at 1 o clock & then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you'll actually want to keep your carbohydrate consumption under only 5 to 10 percent of your total daily caloric intake. This means no grains, no starchy veggies, & only berries for your fruit. You'll also want to keep your protein intake right around 15 to 20 percent of your daily intake because remember protein is also insulinogenic, & your fat should be around 75 percent of your total calories. With this kind of macronutrient split Studies on fasted training: tinyurl.com/ybosvgqf tinyurl.com/y7n9d4jc
Subscribe for 3x Videos per Week! NO BRO SCIENCE, NO FLUFF! http://www.ThomasDeLauer.com Intermittent Fasting: Best Time to Workout When Fasting: Thomas DeLauer Overview Exercising on an empty stomach has been shown to have a number of health and fitness benefits Exercising while fasted is beneficial because it complements your sympathetic nervous system (SNS) along with your capacity to burn fat Your body's fat burning processes are controlled by your SNS, which is activated by exercise and by lack of food You’re more focused when you’re fasting because you’re in fight or flight Another reason is that fasting can trigger a dramatic rise in human growth hormone (HGH), also known as "the fitness hormone." - More fat loss and more muscle growth The combination of fasting and exercising maximizes the impact of cellular factors and catalysts (cyclic AMP)[second messenger from epinephrine and AMP Kinases (balances cell energy - homeostasis)], which force the breakdown of fat and glycogen for energy This is why training on an empty stomach will effectively force your body to burn fat Exercise and fasting also yield acute oxidative stress, which keeps your muscles' mitochondria, neuron-motors and fibers intact. (1) Fasted Cardio Research shows that exercising in a fasted state increases both lipolysis and fat oxidation rates. Lipolysis is the breaking down of fat cells for energy Fat oxidation is the burning of this energy by cells Shows that when you exercise with your insulin at a baseline level, your body is able to both mobilize and burn more fat during your workouts than when insulin levels are elevated Studies also show that blood flow in the abdominal region is increased when you’re in a fasted state – results in loss of belly fat (3) https://www.ncbi.nlm.nih.gov/pubmed/17784905 Fasted Weight Training Intermittent fasting between 12 and 24 hours along with high intensity exercise will boost your body’s production of HGH The Intermountain Medical Center Heart Institute conducted a study. Research found that men who fasted for 24 hours had a 2000% increase in the level of HGH circulating in the body, while women had a 1300% increase A study published in the British Journal of Sports Medicine during 2009, showed the accumulation of lactic acid helped to trigger HGH production https://www.ncbi.nlm.nih.gov/pubmed/18184755?ordinalpos=2&itool=EntrezSystem2.PEntrez.Pubmed.Pubmed_ResultsPanel.Pubmed_RVDocSum Lactic acid is produced as a response to intense anaerobic training, which increases HGH production. Aerobic exercise isn’t intense enough to trigger the production of lactate, so there is no increase in HGH. In summation, being in a fasted state elicits hgh, as does weight training through the buildup of lactic acid – so training while in a fasted state is extremely beneficial Fasted cardio – promotes weight loss Fasted weight training – promotes an increase of hgh (2) References 1) 11 Ways to Boost Human Growth Hormone (HGH) Naturally. (n.d.). Retrieved from https://authoritynutrition.com/11-ways-to-increase-hgh/ 2) Boost HGH Levels Through High Intensity Workouts and Fasting. (n.d.). Retrieved from https://hgh.us.com/hgh-boost-through-high-intensity-workouts-and-intermittent-fasting.php 3) How to Lose Fat Faster With Fasted Cardio (and Keep Your Muscle). (n.d.). Retrieved from https://legionathletics.com/fasted-cardio/
Burn Belly Fat Fast: http://go.sixpackabs.com/scienae7a What's going on, guys? Thomas Delauer here with another video on intermittent fasting. You guys have been shooting us tons of questions revolving around training and intermittent fasting - things like when to train, how to break the fast, training fasted, and other great questions on what to do when you're fasting. So, today I'm going break down all your questions and drop some science knowledge on you to have you better versed on just how to approach working out if you have been intermittent fasting. Fasting Tip #1 - 0:26 - Train IN Your Fasting Window: It all comes down to what's known as your "sympathetic nervous system" that controls your fight-or-flight responses. Since you are technically starving yourself during your fasting window, you already are within the fight-or-flight response sympathetic nervous system. Fasting Tip #2 -0:54 - HIIT Training During Fasting Window = Burning Fat: Since you have triggered your body to be in your SNS (sympathetic nervous system) due to fasting, HIIT or high-intensity interval training styles will help to better mobilize and burn off excess fat cells from the body much more efficiently. Fasting Tip #3 - 1:14 - Triggering Human Growth Hormone Production: Human growth hormone plus fatty acid oxidation plus your SNS will help better grow and promote changes within your muscles while helping to take off the stubborn fat. Fasting Tip #4 - 1:32 - Cyclic AMP: When your body is increasing its production of epinephrine, Cyclic AMP works as a messenger to get that into the cells. And when fasting, this messenger works even more efficiently. Fasting Tip #5 - 1:59 - AMP Kinase: This helps to regulate and disperse energy throughout your cells. This is important for a state of equilibrium for more efficient fat burning. Fasting Tip #6 - 2:23 - Cardio VS. Weight-Training During Fasting Window: Cardio becomes MUCH more effective while in your fasted state. Since you are at lower base levels of insulin while fasting, you can control the fat burning process much more efficiently while in your fasted state as well. So, do your cardio as deep into your fasted window as you possibly can. Fasting Tip #7 - 4:09 - Weight Training During Fasted Window: Since you've been able to have a boost in your HGH (human growth hormone) due to being in a fasted state, this makes any workout more effective, including weight training. Along with proper nutrition and supplementation being taken. When you train and are feeling that "burn" sensation while lifting weights, that's the build up of lactic acid. And since lactic acid is another trigger for HGH, this is only going to boost and help your efforts to build strong, lean muscle. Fasting Tip #8 - 6:06 - Timing Your Workouts: You can do your workout towards the end of your fasting window, but what has also been found is that training earlier or in the middle of the window is just as efficient for achieving the results you're looking for. This is because being within your SNS will last for hours throughout your fast, and even after training. So, mess around with the timing and see what you feel works the best when it comes to how you're feeling throughout the rest of your day and your energy levels. There you have it, guys - 8 new fasting tips for your workouts that you ABSOLUTELY should understand and implement when doing your intermittent fasting. What other questions are you concerned with when it comes to fasting? Unsure of what kind of workouts you should be doing? What else are you still struggling with when it comes to losing belly fat and getting six pack abs? Let us know in the comments below what's going on. And don't forget - Like, Share, and Subscribe to Six Pack Shortcuts. We'll See You Next Time, -Thomas Get The Six Pack Abs You Deserve: http://go.sixpackabs.com/scienae7a P.S. Make sure to like and share a video with a friend here: http://sixpackabs.com/8-essential-tips-to-workouts-and-intermittent-fasting/
Subscribe for 3x 4 Videos Per Week here: http://www.ThomasDeLauer.com Why Long Term Fasting is AMAZING: 1-2 Day Fasts- Thomas DeLauer… Autophagy- Autophagy is a natural process in which your body removes toxins and estrogenic chemicals and recycles damaged cell components. In the brain, upregulation of autophagy is strongly neuroprotective while disruption of autophagy causes neurodegeneration. In the liver, upregulation of autophagy increases lipolysis (fat usage) and insulin sensitivity, while disruption of autophagy leads to prediabetes and metabolic syndrome. In short, it’s important - promotes longevity as it inhibits inflammation and metabolic dysfunctions like obesity and diabetes and can inhibit cancerous growths (1,2) Study: A study looking at liver cells found that the number of autophagosomes increased 300% after 24 hours of fasting, and a further 30% around 48 hours of fasting - began to decline after 48 hours (3) Immune Health- USC Study - Fasting triggers stem cell regeneration of damaged, old immune system. A study from USC found that prolonged fasting (2-3 days) can reset and regenerate the immune system - resulted in the depletion of white blood cells and triggered stem cell-based regeneration of new immune system cells. Found that white blood cells are broken down during fasting, which in turn forces the stem cells in your body to produce more - The new white blood cells are not just new, but healthier and more effective than the previous cells. It also reduced the enzyme PKA, which is the key gene that needs to shut down in order for stem cells to switch into regenerative mode - triggers stem cells to create brand new white blood cells, essentially regenerating the entire immune system (4) Ketones- A study from the Yale School of Medicine found that exposing human immune cells to BHB following 2 days of fasting resulted in a reduced inflammatory response. BHB blocks NLRP3 inflammasome by preventing K(+) efflux and reducing ASC oligomerization and speck formation - potassium efflux, ASC, and speck formation are common triggers of NLRP3 (5,6) *NLRP3 inflammasome - a multiprotein oligomer that is activated in response to a variety of infectious stimuli or to cellular stress* Digestive Health- Fasting acts as a “digestive reset” by giving the digestive tract time to rest from breaking down and absorbing food and helps it strengthen its mucosal lining - About 65% of the body's energy must be directed to the digestive organs after a meal. This reduces intestinal inflammation and improves motility (contraction of GI muscles in digestion) - leads to better nutrient absorption and improved bowel movement. Brain- Fasting reduces synaptic activity (synapses allow chemical signals to be passed between neurons.) - the brain’s way of conserving energy and giving itself a little reboot. Reducing synaptic activity helps limit the unwanted oxidative damage in the nervous system - overactive synaptic activity linked with neurodegenerative diseases such as Alzheimer’s, Huntington’s and Parkinson’s disease (10) Lastly, BHB can cross the BBB due to its hydrophilic nature and can provide the brain with an immediate source of energy. References: 1) Short-term fasting induces profound neuronal autophagy. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3106288/ 2) The Profound Benefits of Fasting (and Autophagy) | Synchro. (n.d.). Retrieved from https://besynchro.com/blogs/blog/the-profound-benefits-of-fasting-and-autophagy 3) Short-term fasting induces profound neuronal autophagy: Autophagy: Vol 6, No 6. (n.d.). Retrieved from http://www.tandfonline.com/doi/full/10.4161/auto.6.6.12376 4) Fasting triggers stem cell regeneration of damaged, old immune system | USC News. (n.d.). Retrieved from http://news.usc.edu/63669/fasting-triggers-stem-cell-regeneration-of-damaged-old-immune-system/ 5) The ketone metabolite β-hydroxybutyrate blocks NLRP3 inflammasome-mediated inflammatory disease. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/25686106 6) Can Fasting Fight the Flu or Common Cold? (n.d.). Retrieved from https://www.healthline.com/nutrition/can-fasting-fight-the-flu-or-cold#section3 7) Fasting enhances growth hormone secretion and amplifies the complex rhythms of growth hormone secretion in man. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/?page=6 8) Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. - PubMed - NCBI. (n.d.). Retrieved from https://www.ncbi.nlm.nih.gov/pubmed/1548337 9)https://www.ncbi.nlm.nih.gov/pubmed/?term=Pituitary-testicular+axis+in+obese+men+during+short-term+fasting. 10) How Fasting Allows The Brain To Recharge Itself | HuffPost. (n.d.). Retrieved from http://www.huffingtonpost.com/entry/fasting-brain-health-benefits_us_5846f164e4b0fe5ab693171f
In today's video I go through a typical day of eating, and discuss some controversial topics in the fitness industry. I hope you enjoy, and feel free to follow me on Instagram for more great content.
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Pre-Workout Mix Ingredients
4g Beta Alanine
5g Creatine Monohydrate