METABOLISM RESET.

johnieC

i just have an 8 hour eating window (noon till 8 pm) during these hours i take in all of my calories for the day, the other 16 hours are a fasting period, nothing with calories, i stick with lots of water during the fasting period. You can set your eating/fasting windows for what ever hours works best for you, i make it a point to not eat after 8 so that i can have a few hours before going to bed to be active and burn off some of the days food.
You can google intermittent fasting & find information & better explanations (sorry, its late & i keep losing my train of thought )
:O)

Sarauk2sf

intermittent fasting got me past a plateau in my weight loss, i don't ingest any calories between 8 p.m. & noon. This has me working for several hours a day on an empty stomach & on the weekends doing my cardio on empty as well. This burns energy from stored fat rather than ingested food. It took me a little while to get used to since i was doing the 6-8 small meals a day , but since adapting , it's become a normal way of eating for me. I typically eat a large lunch & large dinner & occasionally a small snack in between . It may not be for everyone, but is what has given me the best results.

how do u do intermittent fasting ?

There is no real conclusive evidence that IF will help weight loss, assuming calories and macros remain constant, however, it is a very good protocol if you want to eat bigger meals - I do a loose version myself but do not get too hung up with the it.

One of the more common ones, which I think is the one being referred to above is leangains. Look at www.leangains.com

ckillips

bump

jfan175

Eat at maintenance (or a little above) for a minimum of 2 weeks. Your dietary hormones need a recharge.

tigersword

intermittent fasting got me past a plateau in my weight loss, i don't ingest any calories between 8 p.m. & noon. This has me working for several hours a day on an empty stomach & on the weekends doing my cardio on empty as well. This burns energy from stored fat rather than ingested food. It took me a little while to get used to since i was doing the 6-8 small meals a day , but since adapting , it's become a normal way of eating for me. I typically eat a large lunch & large dinner & occasionally a small snack in between . It may not be for everyone, but is what has given me the best results.

You know that full digestion actually takes much longer than 16 hours, right? It can take up to 3 days for food you eat to pass completely through your digestive system, most of that time is in your small intestine where nutrients and energy are still being absorbed. It's generally at least 24 hours before you are truly in a faster state. An empty stomach is meaningless, as your stomach doesn't absorb nutrients or energy from food, it just begins the processing. This is why the IF protocol originated as an alternate day eating plan, where you completely skip eating for one full day (eat Monday, fast Tuesday, eat Wednesday, etc.) Martin Berkhan has a slick looking site, and posts a lot of scientific studies, but I don't think Leangains is really IF. It's a controlled eating plan.

danielg810

Eat at maintenance (or a little above) for a minimum of 2 weeks. Your dietary hormones need a recharge.

This. (for a minimum fat loss "reset")

Some one mentioned to eat more fat & protein.. don't do that, high protein diets increase thermogenesis (fat burning) and higher fat with low carbs are good for fat burning too but low carb & under maintenance cals drops metabolism. if you want to boost metabolism you have to increase your carbs, that drives metabolism not the other 2.

*Tiger, you mentioned everything I said was a myth. Sure some supplements aren't proven but the ones I've tried I feel like they work and others might too.

IF sounds like a good idea, Im looking into trying it now, but dont know too much about it, there is a free ebook all about it by john berardi, just google him if you want it.

By harder workouts I mean HIIT or max weight lifting, not doing longer hikes as someone else mentioned lol.
for more info on HIIT:

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

For max weight lifts (heavier workout) do: squats, deadlifts, bench press, & shoulder press (these type of lifts WILL boost metabolism & thats not a myth)

these wil also stimulate more muscle growth once you add more calories, I'd recommend that for a bit more muscle mass (you wont get very big at all just doing it for a few weeks)... then afterwards whatever extra muscle you gain will need however many extra calories to maintain itself, in turn burning more calories for you daily.

If you do this eat a high carb diet, im sure you know the good wholesome carbs right- oats, whole wheat pasta, brown rice, quinoa, fruits, veggies, etc low GI stuff.

Feel free to msg me anytime with anything

Sarauk2sf

Eat at maintenance (or a little above) for a minimum of 2 weeks. Your dietary hormones need a recharge.

This. (for a minimum fat loss "reset")

Some one mentioned to eat more fat & protein.. don't do that, high protein diets increase thermogenesis (fat burning) and higher fat with low carbs are good for fat burning too but low carb & under maintenance cals drops metabolism. if you want to boost metabolism you have to increase your carbs, that drives metabolism not the other 2.

*Tiger, you mentioned everything I said was a myth. Sure some supplements aren't proven but the ones I've tried I feel like they work and others might too.

IF sounds like a good idea, Im looking into trying it now, but dont know too much about it, there is a free ebook all about it by john berardi, just google him if you want it.

By harder workouts I mean HIIT or max weight lifting, not doing longer hikes as someone else mentioned lol.
for more info on HIIT:

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

For max weight lifts (heavier workout) do: squats, deadlifts, bench press, & shoulder press (these type of lifts WILL boost metabolism & thats not a myth)

these wil also stimulate more muscle growth once you add more calories, I'd recommend that for a bit more muscle mass (you wont get very big at all just doing it for a few weeks)... then afterwards whatever extra muscle you gain will need however many extra calories to maintain itself, in turn burning more calories for you daily.

If you do this eat a high carb diet, im sure you know the good wholesome carbs right- oats, whole wheat pasta, brown rice, quinoa, fruits, veggies, etc low GI stuff.

Feel free to msg me anytime with anything

You lost me on the bolded part - could you explain more. I realize that protein has a higher TEF - is that what you are referring to? How do low carbs drop metabolism at under maintenance (which she will not be on if doing a reset)? And are you saying that high fat and low carb is OK on a deficit? How does this work?

In any event, a minimum level of fats is required for healthy body function and a minimum level of protein to maintain LBM.

A female, even 'hitting it hard' for say 2 weeks will not gain muscle at maintenance and will gain a minimal amount of muscle in 2 weeks. I believe the max for a women is 1/2 lb a month - and that is under ideal conditions. Plus doing intense workouts means she will have to eat a lot more to stay at maintenance - its just not worth it imo, especially as the OP will have to get used to eating a cr@p ton more and then get used to going back down.

ETA: you may have got confused with what the OP was referring to re metabolism reset. Its basically to get hormones that get out of whack on a deficit back in line.

tigersword

Eat at maintenance (or a little above) for a minimum of 2 weeks. Your dietary hormones need a recharge.

This. (for a minimum fat loss "reset")

Some one mentioned to eat more fat & protein.. don't do that, high protein diets increase thermogenesis (fat burning) and higher fat with low carbs are good for fat burning too but low carb & under maintenance cals drops metabolism. if you want to boost metabolism you have to increase your carbs, that drives metabolism not the other 2.

*Tiger, you mentioned everything I said was a myth. Sure some supplements aren't proven but the ones I've tried I feel like they work and others might too.

IF sounds like a good idea, Im looking into trying it now, but dont know too much about it, there is a free ebook all about it by john berardi, just google him if you want it.

By harder workouts I mean HIIT or max weight lifting, not doing longer hikes as someone else mentioned lol.
for more info on HIIT:

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

For max weight lifts (heavier workout) do: squats, deadlifts, bench press, & shoulder press (these type of lifts WILL boost metabolism & thats not a myth)

these wil also stimulate more muscle growth once you add more calories, I'd recommend that for a bit more muscle mass (you wont get very big at all just doing it for a few weeks)... then afterwards whatever extra muscle you gain will need however many extra calories to maintain itself, in turn burning more calories for you daily.

If you do this eat a high carb diet, im sure you know the good wholesome carbs right- oats, whole wheat pasta, brown rice, quinoa, fruits, veggies, etc low GI stuff.

Feel free to msg me anytime with anything

"Feeling" like something works does not mean it works. That's called the placebo effect. You take a supplement, achieve results, and credit the supplement, without taking into account everything else you've done that caused the actual results. Have you ever noticed all weight loss supplements state that their results are achieved "with diet and exercise?" It's because the diet and exercise are what cause the results to happen, and the supplements have no actual effect, beyond emptying your wallet.

Also, weight lifting increasing metabolism is a very limited thing. A pound of muscle requires roughly 6 calories a day, fat takes about 3. So if you lose 30 pounds of fat, you've decreased your metabolism by about 90 calories. Add 30 pounds of muscle (which will take years, if not decades) and you increase your metabolism by 180 calories per day. So all that work will net you a metabolic increase of less than 100 calories a day, and that's under unrealistic, unachievable conditions. Real world it doesn't really have much effect at all, beyond recovery needing more calories, but even then, like every other form of exercise, those benefits decrease as your body adapts. There are tons of great reasons for weight training, boosting metabolism isn't really one of them.

AbsoluteNG

Eat at maintenance (or a little above) for a minimum of 2 weeks. Your dietary hormones need a recharge.

This. (for a minimum fat loss "reset")

Some one mentioned to eat more fat & protein.. don't do that, high protein diets increase thermogenesis (fat burning) and higher fat with low carbs are good for fat burning too but low carb & under maintenance cals drops metabolism. if you want to boost metabolism you have to increase your carbs, that drives metabolism not the other 2.


By harder workouts I mean HIIT or max weight lifting, not doing longer hikes as someone else mentioned lol.
for more info on HIIT:

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

For max weight lifts (heavier workout) do: squats, deadlifts, bench press, & shoulder press (these type of lifts WILL boost metabolism & thats not a myth)

these wil also stimulate more muscle growth once you add more calories, I'd recommend that for a bit more muscle mass (you wont get very big at all just doing it for a few weeks)... then afterwards whatever extra muscle you gain will need however many extra calories to maintain itself, in turn burning more calories for you daily.

If you do this eat a high carb diet, im sure you know the good wholesome carbs right- oats, whole wheat pasta, brown rice, quinoa, fruits, veggies, etc low GI stuff.

Feel free to msg me anytime with anything

I feel people on these forums have the role of food and exercise backwards. Food is energy and has very little to do with how fast your metabolism operates. Your metabolism is based a great deal on your activity level. If the amount of food one ate determined how fast your metabolism operated, no one would ever get fat but I do agree with you that in order to do heavier lifts and have a much stronger workout, you do need to eat more or the right type of foods to have the required energy.

*Tiger, you mentioned everything I said was a myth. Sure some supplements aren't proven but the ones I've tried I feel like they work and others might too.

The main myth I want to talk about is eating 6 times a day to increase your metabolism. Posted below are some papers, a video, and a wiki link that I feel helps prove that humans do not need to eat 6 times a day. In fact, the only animals I know that need to eat so many times a day are generally rather large animals like pigs, cows, elephants, and whales. I'm not saying that eating 6 times a day is bad. Do what works for you and some people just don't have time to plan 6 meals a day. Eating 1 meal is fine. The most important part is to be consistent every single day with the same eating times and the same calorie goals.


Wiki Link to IF to get a general idea of what it is.
http://en.wikipedia.org/wiki/Intermittent_fasting

One hour video in which someone visits the researchers behind IF and tries it for himself with test results.
http://www.youtube.com/watch?v=pD3ug4EaKb0


Routine Periodic Fasting Is Good for Your Health, and Your Heart, Study Suggests (Science Daily with quote below that you might be interested in)
http://www.sciencedaily.com/releases/2011/04/110403090259.htm

This recent study also confirmed earlier findings about the effects of fasting on human growth hormone (HGH), a metabolic protein. HGH works to protect lean muscle and metabolic balance, a response triggered and accelerated by fasting. During the 24-hour fasting periods, HGH increased an average of 1,300 percent in women, and nearly 2,000 percent in men.

Alternate-day fasting and chronic disease prevention: a review of human and animal trials (This is from the American Journal of Clinical Nutrition so it might be hard to read since there is a lot of science in it, just skip down to the discussion portion since it is the easiest part to understand)
http://ajcn.nutrition.org/content/86/1/7.full


Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism (Skip to discussion if you want to read the results)
http://ajcn.nutrition.org/content/81/1/69.full

jmzz1

Thanks every one ... I have concluded after going through everyone's response that I will increase my calorIes to TDEE for almost 2 weeks and then decrease by 10% ... hope I am heading in the right directions

Capt_Apollo

Thanks every one ... I have concluded after going through everyone's response that I will increase my calorIes to TDEE for almost 2 weeks and then decrease by 10% ... hope I am heading in the right directions

that sounds like a plan. i'd like to add that you should avoid the scale for at least a month.

jmzz1

[/quote]

that sounds like a plan. i'd like to add that you should avoid the scale for at least a month.
[/quote]

its not a plan but a trial and error method which i hope is a success...... yep will surely avoid scale for a ,onth only NSV

jmzz1

bump