I want to know about Intermittent Fasting

andie2013

Can someone explain to me how this IF works? I have seen a lot of information about this and it is something I'd like to try but I don't think I really understand the concept or how could I make it work for my daily life.
It seems that a lot of the training involved occurs in the morning, but, due to, my work schedule it won't really work for me.
I get up at around 4am in the morning and go to work at 5a. I usually go to the gym after work (around 4p) and then go to bed at around 9-10p.
So can someone help me figure out the schedule I would need to have to try this out? Thanks.

SurfinBird1981

Watch this

http://www.youtube.com/watch?v=Pfna7nV7WaM

It tells you literally everything.

Hendrix7

http://www.leangains.com/2010/04/leangains-guide.html

http://www.myfitnesspal.com/topics/show/599982-intermittent-fasting-faq

andie2013

With leangains, he outlines about 1-hour training. Is this for strength training only? where does the cardio come into play here?

Hendrix7

I think Berkham does very little/zero cardio but i'm not 100% sure on that.

shinjite

There are several types of IF. Some you fast for a certain period each day like say 16-20 hours and then eat for 8-4 hours ( Leangains, Warrior Diet and Fast-5 are examples of these) and others you fast say every 2 days or every 3 days etc. (Eat Stop Eat is an example of this). You can download the free ebook Eat Stop Eat that pretty thoroughly covers intermittent fasting. Just search Google for it. You can check out other IF sites like http://www.fast-5.com/ - he has a free ebook on the program as well. Leangains which someone already linked,and Warrior Diet www.warriordiet.com are other sites.

For a schedule it would depend on which is easiest and most comfortable to do. If you are someone that gets the evening munchies then an option that fast during the day and eat meals in the evening during the 4-6 ( so 4-9pm) hour window would work well, You can also adjust say if you get hungriest in the am or afternoon (eat from 2-7pm) . Just decide on how long you want your eating window to be - I would suggest no longer than 6 hours and eat all your meals during that time and fast the rest of the time.
Another option is to do normal eating days say 2 days per week, then fast for 16-36 hours, then eat for another 2-3 days then fast etc. So on this plan eat Monday to Wednesday as an example, last meal on Wednesday is at 6pm. Fast from 6pm on Wed to 6pm on Thursday and then start eating again. And just cycle that every 2-3 days. If you are a weekend eater then adjust so you fast during the week.
A shorter eating window 4-5 hours works if you are comfortable with larger meals. If you snacker then you might want a longer window like 8 hours. Starting out the I would suggest you transition so you are more comfortable, do not feel deprived and will not be prone to binge like some do. Try the 16/8 for about 4 days then transition to the 19/5 after that. After about a month you can try the Eat Stop Eat for another month and then decide which method to pursue long term.
I suggest that for the first two weeks you do only moderate exercise until you adjust. After that you can ease into more strenuous exercising. You should find that you can workout quite well fasted. Or you can eat a banana like 30 mins before your workout.
You can contact me if you have more questions.

andie2013

Thanks, Shinjite. I'll message you with more questions.

jonward85

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YoYo1951

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