02/07/2022
Iâve started this page and group to share my knowledge and experience in practising intermittent fasting and weight lifting to help people reap all of its health benefits, stay in shape and burn fat and hopefully, convince people to give it a try.
You wouldnât believe the results I can achieve with how little time I spend at the gym, doing cardio and preparing meals or if you seen the every day, average meals I eat, as well as all of the treats and junk food.
Most people have the completely wrong perspective and are uneducated about losing weight, training and how your body reacts to food. Often people think the only answer to weight loss is fitness classes, eating âcleanerâ, sticking to unrealistic low carb diets (the worst thing ever!) avoiding certain foods (no need) and doing millions of sets and reps at the gym ( we all know someone whoâs proud of this).
All of the above are inevitable steps to failure, you are much better off learning about Intermittent fasting and controlling calories than any of the above, once you have this knowledge, you can then pick and chose between how much food you want to eat vs how much exercise you want to do, if any, as well as how fast or slow you want to lose the weight.
The difference between knowing you are losing weight rather than just trying and guessing is priceless and is a huge boost to anyoneâs mood and therefore success rate.
You cant argue with science, once youâre on the right track you WILL lose weight and get guaranteed results. This isnât a case of âit works for meâ IFUK will work for you.
Another thing which isnât necessary and overly confused is the exercise/training, yes its healthy and I wouldnât tell anyone not to do it, but lost of people get hung up on the fact that theyâre doing loads of extra exercise but arenât seeing any weight shift, because calorie restriction is so much more important, you could do a 2 hour session every night but still not lose weight if youâre eating more than youâre using.
Or you may not even attempt to lose weight because you think you have to do loads of exercise yet with IF its irrelevant and also over training is easy when youâre in a calorie deficit, which you should be aiming for if youâre wanting to lose weight (its impossible not to) so you really donât need to do much, if any, while youâre intermittent fasting but if you do chose to do cardio with intermittent fasting and calorie control, it means you can either chose to lose weight faster or get away with eating more food. It can be calculated and is completely flexible.
You donât even need to attend a gym or do any cardio at all while IF-UK.
IF-UK is for everyone and anyone, losing weight is easier through calorie deficit than exercising. IF alone is enough to lose weight
I often here lots of confusion about food choices too. Losing weight, or gaining weight for that matter has nothing to do with what food you eat but the quantity of it.
You could lose weight eating noting but chocolate and crisps and you could put on weight eating nothing but fruit and nuts, its all about proportions.
Iâm not promoting unhealthy choices but I am saying you can feel completely comfortable eating your favourite everyday meals and snacks and still be losing weight. You donât need any supplements apart from some amino acids and multi vitamins, everything else is pointless, knowledge on calorie control has so much more value. Loosing weight doesnât have to be low carb, low fat, high protein meals several times a day or âcleanâ foods which often have lots of calories in and a diet full of the foods you love is much more realistic to stick to and a lot more enjoyable and sustainable.
Fasting isnât just about losing weight, its a completely different lifestyle. For me, its the convenience of eating and preparing fewer meals. It used to do my head in following the old procedure of roughly 30g of protein every 2-3 hours, having to think of options, weigh things up and time eating windows throughout the day, these days I just go all day without food and have one or two massive meals in the evening as well as loads of snacks and still lose weight.
The fewer meals you have means the more calories you can have on each meal which means you donât have to have âcleanâ chicken and rice or âfish and a rice cakeâ and instead can indulge in much âdirtierâ foods or just everyday family evening meals.
It always does my head in when I hear people shouting about their low carb diet or that they cant eat this or that because theyâre on a diet. No food is good or bad for you and no particular food will make you fat, total calorie intake in key, it doesnât matter how healthy your meals are or if your having low fat, low carb options, if youâre eating over your calorie intake for the day, youâve still not lost any weight. To me, this is mental torture that just isnât necessary.
Iâm living proof that you do not have to restrict carbs in any way or choose low fat, low carb foods or do any drastic exercise. By doing this you are just setting yourself up for failure, your depriving yourself of foods you like for nothing, you donât have to, as long as youâre in a calorie deficit you can eat what you want and lose weight and the truth is, once you see the results of following and learning from me you inevitably want to do even more for yourself and get hooked so end up making better choices of meals anyway and naturally wanting to start cutting more junk food out and having smaller meals once you see the power of how quickly you can actually control your weight. Youâll be surprised at just how little food we actually need and how much energy you get from it.
We weren't meant to graze on several meals a day. You donât realise you use most of your energy up actually digesting the food youâre frequently eating, leaving you lethargic and tired, its an absolute myth that breakfast in the morning is the most important meal of the day and regarding the absorption of nutrient uptake and overall calorie intake, its been proven that it doesnât matter what so ever if you spread them out throughout the day or even had one meal a day.
Its about calroeis in vs calories spent. If you eat over your maintenance calories you put on weight, if you eat under you lose weight, whether thatâs salmon on Snackajacks or Greggs pasties.
Ive tried loads of different diets and read loads in magazines and books over the past 20 years but I can honestly say IF blows everything out of the water and Iâve never looked back. Iâve being doing it for around 8 years now and have never had better results and thatâs just from focusing when I eat and how much, not what its made up of and once youâve learned the basics, you can then be rest assured that you can comfortably change your weight by either fasting for longer, eating a little less or doing a bit more exercise or even in reverse, if youâre losing weight to quickly, you can do the opposite.
Without much effort I can easily stay around 10% body fat, I spend minimal time at the gym. Iâm only there 3 times a week, I rarely do cardio and if I do its because I fancy it and not because I need to to lose weight. I eat what I want, anyone who knows me personally will know how much I love eating out, having takeaways and having a good old munch in bed.
I donât do any meal prep, I have family meals and have huge portions. Whatâs not to love? I personally witness people put in so much more effort than this on a daily basis yet if theyâre missing this knowledge and not controlling their calories then its all just a waste of time.
To the people trying to get big biceps or booties to the people doing all the fitness classes, maximise your results by practising IF and learning about tracking your calories.
For me its all in the mind, mental health is a subject pretty important to me and I know personally from experience how much your body confidence can wreck havoc on your mental health with anxiety, depression and eating disorders.
I personally believe its the lack of knowledge of basic calorie counting and the inevitable failed, unrealistic diets that lead to a lot of these problems.
They try what they âthinkâ or theyâveâ heardâ will work which may be depriving themselves from certain foods or killing themselves at boot camp and when it doesnât get any results they give it up and get depressed about it and usually give up trying or even worse get out of control all together.
You could be working hard at the gym every day but not losing any weight, you may of switched to a âhealthyâ and âcleanâ diet the best you can but still havenât shifted anything, or you may of been drinking weight gain and eating loads and lifting heavy but still not getting any bigger. Theyâre all missing one thing, the knowledge of controlling your calories. They didnât teach us this in school!
People will also try drastic diets like juice diets or low carb which inevitably end up making you unhappy at the expense of missing out on all of your favourite foods. The calorie deficit and weight loss only lasts as long as youâre on these diets and thereâs no way anyone wants to stick to one of those.
IFUK is something thatâs sustainable because its not really a diet as such and rather just a different way, a healthier, more convenient way of eating. Its not hard to follow because during the long fasting periods your stomach shrinks and you become much less hungry and naturally eat less even when you do. You donât have to sit hungry all day, it just feels natural to eat later and when you do eat, youâre eating whatever youâd normally eat, guilt free and still lose weight which is arguably the most important factor in how this is the best weight loss method and best way of life.
Feel free to drop me a message, im more than happy to help you.
