Intermittent Fasting: What You Should Know Before Trying It

 Recently intermittent fasting has become a trend in fitness. It's believed to be causing weight loss, enhancing metabolic health, and maybe even extending life. 

What is Intermittent fasting (IF) ?

Intermittent fasting also known as time-restricted eating is a sequence of eating and fasting. It’s a method of scheduling your meal with the aim of getting the most benefit from them. Intermittent fasting does not in itself affect what you eat but it alters the time you eat it.

The primary reason people are pursuing intermittent fasting is to lose weight. Intermittent fasting is among the best ways we have to cut off bad weight while retaining healthy weight, because it needs little behavioral change. 

While fasting is appropriate for most fit, well-nourished people, it may not be suitable for those with any medical conditions. The following tips are aimed at helping those who are about to start intermittent fasting make the process as simple and enjoyable as possible.

Before you start, identify your goal

intermittent fasting has many potential reasons for trying it out. Before you begin it is important to ask yourself what your individual diet goals are. Are you interested in encouraging healthy ageing, suppressing cravings or using it as a way to maintain a healthier weight? Different objectives will lend themselves to various strategies, and it will help you choose the right one by understanding what you expect to get from the fasting.

No Universal plan for all

Intermittent fasting will operate with almost any schedule, with at least five main forms of fasting, and various methods within them. That said, it's also important to realize that what might have worked best for your friend or colleague may not work best for you.

While some people excel on a schedule that includes a whole day of fasting every week, others are more effective in setting up an 8- or 12-hour fasting period.

Black tea and herbal tea are allowed during fasting

Depending on who you are talking to, this one varies, but most intermittent fasting plans permit other non-caloric beverages besides water. The most popular exceptions are black coffees and herbal teas, but they typically are to be served with no sugar or milk. Some studies have indicated that coffee could be a useful tool for beginners.

Sugar is a beast, because it can increase your blood sugar levels rapidly. For this reason opt for cream or other healthy fats instead of sugar.

Listen to your body

making  sure that you adapt to how your daily habits make you feel is among the critical aspects of resolving health issues and a safe weight loss. Intermittent fasting may not be the right option for certain people, however there are a few simple traps you might fall into that can cause other health issues.

Be aware of stress effect

Any routine change may cause stress and beginning intermittent fasting is certainly a schedule change. Some studies show that hunger can activate cortisol, the stress hormone. There may be some reality behind the idea of "stress eating" and can ruin your fasting strategy.

It's better to ensure you 're adhering to a schedule that's safe for you, rather than reaching for the stars and finding yourself bingeing once you get to a food window.

Women have different needs when it come to Intermittent fasting

Intermittent fasting affects hormones for both men and women differently, but women's hormones are more responsive to external starvation, which may contribute to increased rates of hunger signals. It's no secret that this makes it more difficult to stick with your strategy, so it's important to be mindful of these kinds of consequences. it ‘s because of this reason that some physicians suggest that women go with a schedule involving gradual increase in fasting instead of a sudden one at the beginning.

There's also another way for women to make sure you 're adapting your fasting schedule to suit the needs of your body, and this really includes dissecting your strategy in the week prior to your period. Women tend to be more responsive to cortisol because of decrease in estrogen and it might be better to skip the fasting routine for that reason though there are safers ways of fasting during your period.

Effects of exercise

Intermittent fasting for healthy individuals does not compromise their exercising capacity except for the time when the body is transitioning to the new eating plan. You should not experience any ill effects from fasting upon your exercise routine after the adjustment period.

If you are concerned about losing muscle when fasting, ensure to take adequate protein during times of eating and engage regularly in the resistance training. A person is less likely to lose muscle mass from fasting by keeping the protein intake up.

Be aware of possible effects

Intermittent fasting can have a variety of potential side effects. Here is what to do if you experience them:

Constipation- Lower consumption means lower excretion. Keep in mind, though, this is a natural response to eating less, unless you experience excessive bloating or abdominal pain, it is not a problem and does not require treatment. 

Stomach gurgling - use mineral water

Hunger- The most critical thing is that hunger generally passes through like a storm. Many people fear that hunger will keep building up until it's unbearable during intermittent fasting, but that usually doesn't happen. This can be solved by ignoring it.

Most of the negative effects associated with intermittent fasting can be managed therefore, you should not quit your fast when you experience it. However if you really feel unwell, extremely dizzy, extremely weak, or have other serious symptoms, then you can break your fast. Importantly, remember when you break it, to go slowly and emphasize fluids and salt. If the symptoms continue, see the doctor right away. 

How is intermittent fasting done

With intermittent fasting you choose a certain amount of hours per day during which you'll consume all your calories and the type of intermittent fasting that works for you.

It is best to stay for a month or longer with one fasting method and see if it works for you before attempting another method. If you have a health issue you may speak to your health professional before starting any form of fasting.

Consider eating the right foods during your eating window in order to get all the nutrients in. This will keep you feeling comfortable in your fast for longer, and avoid negative side effects like exhaustion or hunger.

It is essential to know that while you do not need to avoid all foods from your diet, you should always be aimed at a healthy diet rich in fiber , protein and vegetables.

What's the best Time of Day to Exercise? it's not when you think

Some people take a 6 a.m. to swear jogging to race their souls, and psyching them up for the day. Others wouldn't dream of shedding a sweat before noon, preferring after dinner to go walking around the neighborhood. What is the best time to exercise at any one time of day?

The fact is there is no credible evidence to show that at other times of the day, calories are consumed more effectively. But the time of day may affect how you feel when you exercise.

Experts say the most important thing is to pick a time of day in which you can stick, so that exercise is a routine.

So let's find out:

  What's the best exercise time of the day?

The circadian rhythm of your body decides whether you're an early bird or a night owl and there's not anything you can do to change it.

Circadian rhythm is regulated by the Earth's 24-hour rotation cycle. Such rhythms affect body functions such as blood pressure, body temperature, levels of hormones, and heart rate, both of which play a role in the exercise readiness of the body.

It could seem like a smart idea to use your body clock as a guide when to go for a walk or hit the gym. Yet there are of course other essential factors, such as family and job schedules, or the availability of a partner to stroll with you.

Benefits of exercising in the morning

When you have consistency issues, experts suggest morning can be your best time to exercise.

First of all, before you even start your day, you can have your workout finished and over with. That means you're going to start your day with endorphins, and feel good knowing you've accomplished something before 9 a.m, for some people may not achieve all day. And this is a huge boost to the ego.

Evidence shows that people who work out in the morning appear to do well in terms of a regular daily pattern. Additional advantages of hitting the gym in the morning include improved metabolism, which ensures that you can tend to lose calories during the day because you eat calories rather than at night as you sleep.

Other grounds for workout sessions?

Studies say you could risk your sleep by reviving your exercise routine in the evening. Exercising increases your body temperature and heart rate. That means evening sweat sessions could hamper your ability to get some quality sleep.

Another argument which makes the case for a morning workout is that exercising on an empty belly could burn more fat. When entering the gym with an empty stomach, exercisers will lose up to 20 percent more body fat. This is a challenge that's much more achievable in the morning, before breakfast, than after.

Benefits of afternoon exercise

While the morning certainly seems to be an ideal time to work out, fitting in afternoon exercise or after hours has its proven benefits. Planning an evening workout could mean you'll get some extra morning sleep. Yet there are other advantages too!

One element supporting a later workout is the core temperature of your body. Your body temperature usually increases during the day, so muscle strength, flexibility, and endurance could increase late in the afternoon

Besides, oxygen absorption kinetics are faster in the evening, meaning you are using your energy more slowly and efficiently than in the morning. Working out in the morning could also involve adding an extra warm-up to your schedule, which might take away from your exercise concentration.

Levels of hormones also play a role in determining optimum workout time. Testosterone is essential to all genders for muscle growth and strength, as well as stamina.

During late afternoon resistance training, the body can produce more testosterone than it does during morning workouts. Besides, the stress hormone cortisol, which helps to retain fat and reduce muscle tissue, increases in the morning and decreases during daytime exercise.

The best time to exercise depends on you

While science and research seem contradictory, one thing is clear: it is important to work out, regardless of the time of day as your body will get used to regular gym time.

What's most important is that you find a time of day that works for you and suits your timetable, and then commit to it. By maintaining your fitness routine consistent every day at the same time, you might be making more gains in training.

Health Benefits of skipping Rope Workout

In case you haven’t jumped rope since P.E. class in grade school, it might be time to give this exercise another try. And if you think you’ve long forgotten how to jump rope, no worries.

Mastering at any age is simple-and jumping rope is an activity that can be performed with very little experience or equipment by just about anyone. A jumping rope exercise will help you burn calories in minutes a day, improve endurance and increase strength and cardiovascular fitness.

Good news- It operates from head-to - toe muscles.

Jumping rope works mainly for your calves and forearms, but you'll also get a decent job in your quads and shoulders

When you're bothered with your current cardio regimen, jumping rope can add new learning skills while raising your heart rate for some good cardio work.

Learning how to jump rope in 4 easy steps

To get into a good jump rope workout you don't need to learn fancy moves like double-unders and double-dutch.

Jumping rope is a simple and effective exercise method you can do at home — and all you need is a good jumping rope to use it.

Start by perfecting the basic jump, to make sure you keep your joints safe follow these simple steps. Think soft, smooth jumps-never stiff.

Step 1

Hold the rope in both hands, with the hips tucked in your elbows, the palms facing out. Place the cord behind your feet to get started.

Step 2

Bring the rope over your head and up behind you (the movement will come from your wrists). Stay on your feet's balls, keep your knees soft and just lift off the ground for a few inches.

Step 3

Bend the knees slightly, as the rope swings overhead. Once you see your shins pass by the rope, jump off your toes by springing. Start slowly, so that you can perfect its timing. Once you've got a couple of jumps down, you'll know when to sail naturally.

Step 4

Once you are at a comfortable pace, all the work can be done by your wrists. Inside the handles there are usually bearings which rotate the rope itself. This makes spinning the rope easily with just your wrists.

Bonus Step 5

Be sure to stay on your feet balls as you hop. This keeps you swift and agile. Because your calves will quickly get tired, feel free to switch hops over. Alternate between each foot, for example, hopping on one foot and then on the other, then both. This allows a bit longer rest for your calves.

if you 're just starting to learn how to jump rope, aim at starting for 30 seconds or a number of reps. Next time, do some more reps or seconds than the last time you did.

More experienced exercisers looking for aerobic jumping benefits should seek 15 to 30 minutes of alternating tempos.

 

How then do you select a jumping rope?

 

Choosing the right rope - you've got to pick a rope that fits you right. If your gym offers a few options, grab one and stand with both feet in the middle of it. Take a handle in each hand and hold it as high as it goes — you want the handles to reach just below your armpits.

If longer, then you're going to have too much slack, that's going to pull you to the ground then slow you down. If you're going too far, you'll end up catching your feet or ankles on the rope, which will not feel good.

Sizing your rope- Normally you can change it to your height by moving the handle up and down the cable itself, if you buy a cord. If you opt for a rope with fixed handles, you can tie a few knots in the rope near the handles to reduce the rope as well. This method I have used many times and it works perfectly well.

Picking the correct surface - Jump rope should be an operation with small impacts. Whether outside or on a merciful indoor surface, jump onto a mat. Hardwood flooring is best as it gives you that little extra bounce and is easier on your knees. When possible avoid concrete (unforgiving) and carpet (your rope will bounce, and you'll need to climb higher to clear it).

In case you have joint issues or other health concerns, please consult your doctor before plunging into a new exercise routine. Always be sure to keep your exercise area clean and clear for protection from all objects, particularly when spinning your jump rope.

 The benefits of jumping rope

The entire body works at jumping rope. You can do it just about anywhere — making it perfect if you're trapped indoors or have no gym access.

1.     Burn more calories than jogging

Research indicates that if you're a 150-pound male, you will easily burn 136 calories springing rope for 10 minutes (or 90 calories if you gradually jump).

Comparing jump rope to running, jumping wins unless you're quick (7.5-minute miles or faster)!

Jogging burns 79 calories in 10 minutes and burns 153 calories while running at 8 mph.

2.     Offers mental boost

The synchronization also requires co-operation between body and brain. Studies show that training in coordination and balance improves cognition and slows the cognitive decline rate among older populations. Simply put, behaviors that enhance our coordination allow our brains to work smarter for longer.

3.     Keeps your bond healthy and strong

Each jump and land puts through the foot, ankle, knee, hip and spine a magnitude of our own body weight.

 As a high-impact workout jumping rope may help to increase or retain mineral density of the bone which is vital to maintaining strong and healthy bone.

4.     Help with cross training

The overall strength and agility you build from jumping rope will help you with any activity or sport.

But for athletes who need rhythm (assume: karate, rowing, and even running), it's particularly helpful.

You can take advantage of cross-training with workouts which use similar skills, such as jumping rope.

5.     Improve cardio

In comparison with other workouts, jumping rope increases the heart rate two to three times faster and provides the same aerobic building benefits as running with less joint effects. For this reason, boxers and martial artists have long used the jumping rope to create the aerobic ability required for long-lasting ring battles.

Types of jump ropes

Cordless jump ropes

Cordless ropes are a good choice if you are short on space or sharing equipment with someone who isn't the same height as you.

Actually these are not ropes at all — only handles, at times with ball-shaped weights at the end.

They are great for starters, as well as for anyone who is threatened in coordination issues

Weighted jump ropes

These ropes added weights to the handles to make your arms and shoulders work. Because of the added weight, it's harder to work on speed, but they are good for beginners working on form, as they slow you down.

Beaded jump ropes

Beaded jumping ropes make you recall the familiar slapping noise from childhood.

The beads can help avoid annoying tangles and can help you keep up with the sound they make. (Not the best option, if you have neighbors downstairs!).

Speed jump ropes

Working to perfect your double-down or trying to beat the number of jumps per minute on your own record?

Take a speed belt, made from a thin, lightweight string. Be careful: If you hit yourself with one, these will sting!

 

Why do men lose weight more quickly than women?

Believe me when i say 

Men lose weight faster than women

Calling all pairs! You’re both cooking, eating and exercising together, and you could even want to lose weight, too.

If so, you've probably encountered this particularly frustrating scenario: Your man is losing weight far more quickly than you (wife).

In marriages, a common concern from women is that their husbands slim down faster than they do.

This is not a creativity. Men actually lose weight faster than women, despite men weighing more than women do. (Cautiously, why is it harder for guys to get abs? And why are women gaining weight faster than men? Those are two of the great mysteries of life.)

Rather than concentrating on the disparity of all of this, let's get to understand why:

1. Women have fewer muscles than men

Men bear more body weight than females do. Men also have an easier time developing muscle, due to their higher testosterone levels.

 

Building bigger muscles will provide a boost to your metabolic rate. Research is showing that you can add up to 4.5 pounds of muscle in a year easily, which lets you burn 50 more calories a day.

This doesn't sound like much, but this adds up and saves you 18,250 calories a year. (FYI: First, this does not include the extra calories that you lose from lifting weights.)

Complement your workout with strength training, women. If you're scared of muscle-up, drop the fear — women's bodies usually don't have the genetic makeup to get bulky like men, and even men need to exercise very specifically to build a lot of muscle mass.

 

2.  Females are programmed hormonally to store more fat

Although both men and women have estrogen, women have more, and the sex hormone "programs" their bodies to retain more fat. Females tend to bear between 6 and 11 percent more body fat than men.

Women can have a tougher time losing fat than men because of the extra estrogen. In the other side, women's bodies use fat more than men's bodies to fuel their workouts.

A positive body image is about celebrating your particular body form. There's no excuse you're not supposed to love your own body even when you're trying to change it. One of my favorite sayings is: Exercise and eat well not because you hate your body, not because you love it.

 

The menstrual cycle of women can cause stress to eat

When women have no obvious stress inducing life-time causes, they have to cope with menstrual cycle hormonal variations – which may contribute to cravings for unhealthy foods.

Hyper-palatable comfort items such as snack cakes, fast food, ice cream and cookies are usually used to soothe a mood.

Successfully losing weight and keeping it off means you need to find out problem solving strategies that work with your body. You may genuinely believe that chocolate chip cookies are whatever you need right now, but can you just wait 10 minutes to chomp them down?

Be aware of what your body needs, and don't fall into the pit believing that food will fix your emotional issues.

4.   Men and women differently store fat

Name it what you want: beer stomach, weed stomach, or dad's bod. Fat accumulation affects both your genes and your gender.

Men generally accumulate fat in the region of the belly, giving them an apple shape, while women store fat in the hips and thighs, granting them a pear form.

 

Subcutaneous fat (the kind right below the skin) may be easier to lose than visceral fat (or "deep-belly fat," the kind hanging around your abdominal organs), so you may see the weight loss of your guy earlier than your own.

Such fats are not all equal: Visceral fat is known to be the most harmful to your health of the two fats listed above. This has been associated with a higher risk for conditions such as diabetes, cardiovascular disease and hypertension.

The good news — by making lifestyle improvements such as having more sleep, eating more food rich in fiber, reducing extra carbs, and more, you can help reduce your visceral fat levels.

Subcutaneous fat cannot be spotted-reducing, But by following a diet and exercise program which includes a balanced diet and cardio and weight training, you need to reduce your overall body fat.

 

5.   Women lose less water weight than men

Important, Glycogen is a stored type of carbohydrates which breaks down when your body runs low in energy. You lose water when you tap into glycogen for food, since the two are processed together.

You keep three grams of water for each gram of glycogen stored in your liver and muscles. Water is heavy, clocking in at 2.2 pounds in a litre!

The explanation the first few pounds quickly come off is that they're all water. If you're in a calorie deficit, the first reaction your body gets is to reach those glycogen levels, taking the water stored with it.

Having a good weight and keeping it is hard work so set your eyes on the long run. A small man vs. a woman's weight-loss contest can be good, as you two can egg each other on as you work towards your respective weight-loss objectives. Just don't hang on to the numbers too much. It is a win-win situation as much as you both succeed.