Look Like a Lady, Train Like a Man: Part 3- Why Women Should Not Run

Look Like a Lady, Train Like a Man: Part 3

Why Women Should Not Run by. John Kiefer

This is not an original post, it can be found here, but I honestly could not have put it any better than this. John Kiefer explains why you cardio queens, are nowhere near your goals. In fact, you are going in the wrong direction. Choose the way you want to look. Like a distance runner, or a sprinter.

Why Women Should Not Run

APRIL 16, 2013 BY DH KIEFER

Here’s another article re-edit/rerelease. This one was originally published on EliteFTS.com, and we’re presenting this updated and polished-up version today in case you missed it the first time around.

I’m not sympathetic.

When I look at the fat guy in the gym wasting his time doing forearm curls to lose weight, I feel no sympathy. When a big tough meathead gets stapled to the bench by 365 pounds—after trying and failing with 315—I don’t feel any sympathetic pangs there, either. Even when I see a girl spend a half hour bouncing back and forth between the yes-no machines—the adductor and abductor units—only to have trouble walking the next day, I can’t muster even an iota of pathos.

Nobody told these people to do these things.

Then, however, I watch my friend Jessica running on the treadmill—day after day, year after year—like a madwoman, and going nowhere. Her body seems to get softer with every mile, and the softer she gets, the more she runs. For her, I feel sympathy, because the world has convinced her that running is the way to stay “slim and toned.”

There’s a Jessica in every gym. Spotting them is easy. They’re the women who run for an hour or more every day on the treadmill, setting new distance and/or time goals every week and month. Maybe they’re just interested in their treadmill workouts, maybe they’re training for their fifth fund-raising marathon, or maybe they’re even competing against runners in Finland via some Nike device. Doesn’t matter to me, because years of seeing my friend on the treadmill has exposed the results, which I’m not going to sugarcoat:

She’s still fat. Actually, she’s gotten fatter.

I’ve tried to rescue her from the clutches of cardio in the past, but my efforts didn’t work until a month ago, when she called to tell me that a blood test had confirmed her doctor’s suspicion: She had hypothyroidism, meaning her body no longer made enough thyroid hormone.

Her metabolism had slowed to a snail’s pace, and the fat was accumulating. This was her body rebelling. When Jessica asked for my advice, I told her to do two things: To schedule a second test for two weeks later, and to stop all the goddamned running until then.

Run Like Hell

I’m not here to pick on women or make fun of them. There are men out there who do the same thing, thinking cardio will wipe away the effects of their regular weekend beer binges. It’s more of a problem with women, though, and I’m targeting them for three very good reasons:

1.  They’re often intensely recruited for fund-raisers like Team-In-Training, lured by the promises of slim, trim bodies and good health resulting from the months of cardio training leading to marathons—in addition to doing something for charity.

2.  Some physique coaches prescribe 20-plus hours per week of pre-contest cardio for women, which essentially amounts to a part-time job.

3.  Steady-state activities like this devastate the female metabolism. This happens with men, too, but in different ways.

I hate a lot of things about the fitness industry, but over-prescribed cardio would have to be at the very top of my list. I’m not talking about walking here, nor am I referring to appropriate HIIT cardio. This is about running, cycling, stair-climbing, or elliptical cardio done for hours at or above 65 percent of your max heart rate. The anaerobic threshold factors into this, obviously, but I’m painting gym cardio in very broad strokes here so everyone will understand what I’m railing against.

Science Wants You to Stop Running

Trashing steady-state cardio isn’t exactly a novel idea, and the better physique gurus figured at least a portion of this out years ago, when they started applying the no-steady-state-cardio rule to contest preparation. They failed, however, to point out the most detrimental effect of this type of training—one that applies specifically to women:

Studies—both clinical and observational—make a compelling case that too much cardio can impair the production of the thyroid hormone T3, its effectiveness and metabolism[1-11], particularly when accompanied by caloric restriction, an all too common practice. This is why many first or second-time figure and bikini competitors explode in weight when they return to their normal diets, and it’s why the Jessicas of the world can run for hours every week with negative results.

T3 is the body’s preeminent regulator of metabolism, by the way it throttles the efficiency of cells[12-19]. It also acts in various ways to increase heat production[20-21]. As I pointed out in previous articles, this is one reason why using static equations to perform calories-in, calories-out weight loss calculations doesn’t work.

When T3 levels are normal, the body burns enough energy to stay warm, and muscles function at moderate efficiency. When there’s too much thyroid hormone (hyperthyroidism), the body goes into a state where weight gain is almost impossible. Too little T3 (hypothyroidism), and the body accumulates body fat with ease, almost regardless of physical activity level. Women inadvertently put themselves into a hypothyroid condition when they perform so much steady-state cardio.

In the quest to lose body fat, T3 levels can offer both success and miserable failure because of the way it influences other fat-regulating hormones[22-31]. Women additionally get all the other negative effects of this, which I’ll cover below. Don’t be surprised here. This is a simple, sensible adaptation of a body that’s equipped to bear the full brunt of reproduction.

We Were Not Designed For This

Think about it this way: Your body is a responsive, adaptive machine that has evolved for survival. If you’re running on a regular basis, your body senses this excessive energy expenditure, and adjusts to compensate. Remember, no matter which way we hope the body works, its endgame is always survival. If you waste energy running, your body will react by slowing your metabolism to conserve energy. Decreasing energy output is biologically savvy for your body. Your body wants to survive longer while you do what it views as a stressful, useless activity. Decreasing T3 production increases efficiency and adjusts your metabolism to preserve energy immediately.

Nothing exemplifies this increasing efficiency better than the way the body starts burning fuel. Training consistently at 65 percent or more of your max heart rate adapts your body to save as much body fat as possible. After regular training, fat cells stop releasing fat the way they once did during moderate-intensity activities[32-33]. Energy from body fat stores also decreases by 30 percent[34-35]. To this end, your body sets into motion a series of reactions that make it difficult for muscle to burn fat at all[36-41]. Instead of burning body fat, your body takes extraordinary measures to retain it.

Still believe cardio is the fast track to fat loss?

That’s not all. You can still lose muscle mass. Too much steady-state cardio actually triggers the loss of muscle[42-45]. This seems to be a twofold mechanism, with heightened and sustained cortisol levels triggering muscle loss[46-56], which upregulates myostatin, a potent destroyer of muscle tissue[57]. Say goodbye to bone density, too, because it declines with that decreasing muscle mass and strength[58-64].

And long term health? Out the window, as well. Your percentage of muscle mass is an independent indicator of health[65]. You’ll lose muscle, lose bone, and lose health. Awesome, right?

When sewn together, these phenomena coordinate a symphony of fat gain for most female competitors after figure contests. After a month—or three—of 20-plus hours of cardio per week, fat burning hits astonishing lows, and fat cells await an onslaught of calories to store[66-72]. The worst thing imaginable in this state would be to eat whatever you wanted, whenever you wanted. The combination of elevated insulin and cortisol would make you fat, and it would also create new fat cells so you could become even fatter[73-80].

Seriously, Cut the Shit

I won’t name names, but I’ve seen amazing displays of gluttony from some small, trim women. Entire pizzas disappear, leaving only the flotsam of toppings that fell during the feeding frenzy. Appetizers, meals, cocktails and desserts—4000 calories worth—vanish at the Cheesecake Factory. There are no leftovers, and there are no crumbs. Some women catch this in time and stop the devastation, but others quickly swell, realizing that this supposed off-season look has become their every-season look.

And guess what they do to fix it? Double sessions of cardio.

This “cardio craze” is a form of insanity, and it’s on my hit list. I’m determined to kill it. There are better ways to lose fat, and there are better ways to look good. Your bikini body is not at the end of a marathon, and you won’t find it on a treadmill. In fact, it’s quite the opposite if you’re using steady-state cardio to get there. The show may be over, and the finish line crossed, but the damage to your metabolism has just begun.

Don’t want to stop running? Fine. Then stop complaining about how the fat won’t come off your hips, thighs, and ass. You’re keeping it there.

And as for Jessica, my friend whose dilemma sparked this article? She took my suggestion and cut out the cardio. Two weeks later, her T3 count was normal. Go figure. 

AUTHOR’S NOTE: Below in the comments people are very upset that I didn’t spell out what to do in place of steady-state cardio. That is because this entire website and 80% of my writings focus on how to best lose body fat through training and nutrition. I have provided massive amounts of free and helpful content on this website to help everyone and anyone and it’s impractical that I rewrite the cumulative advice on the site and place it at the end of each new article. Please spend a little time surfing around. I will, however, include a new post on the topic soon. You can also check out my YouTube Channel where I also provide quick tips, one of which is on the right type of cardio. 

You can contact Kiefer @ www.twitter.com/dhkiefer or www.athlete.io

More from me: www.facebook.com/bo.alexander.9  or  www.twitter.com/boalexander9

Look Like a Lady, Train Like a Man- Part 2: Fixing Stubborn Fat Areas

Look Like a Lady, Train Like a Man

Part 2: Fixing Stubborn Fat Areas

The majority of people in the world, are struggling to reach their fitness goals. I believe throughout one's dieting journey, the average person will try over 3 fad diets. Whether you choose low-fat diets, low-carb diets, or the Twinkie diet highlighted by Mark Haub, a professor at Kansas State University, you have probably tried it all and gotten nowhere. 

Displacement in Weight Loss

So many of us have struggled to keep our weight where we want it. We go on diets for a few months, only to rebound and get right back to where we started or even further behind. The issue may be further than how much you are putting in, but what specifically. 

End the Back and Forth

Specific hormonal imbalances can not only lead to the weight gain, but can also determine where you store the majority of the fat. This is a difficult issue to understand because the way hormones interfere with each other in the body.

For example, the effect of insulin in the body when catecholamines (neurotransmitters that stimulate adrenaline and dopamine: common sources coffee, green tea, and dark chocolate) are present. If insulin is high and so are catecholamines, insulin's effect can be blunted. However, if insulin is high while catecholamines are low, the effect of insulin can act unhindered.

Belly-Fat

Cortisol: High cortisol levels can stimulate your body to store more fat in your belly, this is often diagnosed as metabolic syndrome . Counter: To counter the effects of cortisol, you should make sleeping a priority, increasing to at least 8 hours. Other factors that can benefit this are cutting down on alcohol, and implementing consistent resistance training, keep it short, and intense. Please Please, avoid long bouts of cardio.

Lower-Back and Love Handles

Insulin: This area is most often attributed to the mismanagement of carbohydrates and glucose. Counter: Obvious remedies for this are cutting down on carbohydrates, but on a hormonal level it is wise to pair this with a strength training regimen to improve insulin sensitivity. For more on improving insulin you should look to either carbnite or carb backloading made popular by Kiefer.

Store Fat in your Lower Body, or Tricep Area?

Estrogen: This is an area that few men, outside of the obese suffer from. However, this is very common in women. Estrogen has a way of storing extra fat on women, mainly on the back of the arms, in the legs, hips and in the chest area. Not the chest area you want either, mainly in the side pec to armpit area. Counter: For women, this is a very tough area to reduce, due to your role in nature, your bodies have adapted to holding on to more fat for childbirth. You can see these areas improved with stimulation of testosterone or growth hormone. Ways to improve growth hormone secretion are fasting in the morning, lactic-acid training (slow-reps) and getting plenty of sleep. 

Growth Hormone Side Note: 

Growth hormone is released when you sleep, but only when your blood glucose is back to a stable level. Using Carb Backloading can help you use G.H. and proper insulin management to bust through fat loss plateaus and into a much leaner physique.

Stay Tuned for Part 3:

Contact me for questions, suggestions, and support at:

www.facebook.com/bo.alexander.9

www.twitter.com/boalexander9

Information Gathered from http://www.metaboliceffect.com/hormonal-body-fat-signatures/

http://athlete.io/303/fixing-the-damage-part-2-backloading/

http://www.romanfitnesssystems.com/blog/lose-stubborn-fat/

Look like a Lady, Train like a Man- Part 1: Hormonal Differences

Look like a Lady, Train like a Man

Part 1: Hormonal Differences

[side note: there are many men out there, that nobody should train like, men or women.]

I feel that women are greatly underrepresented in the fitness community. Why is this, when the majority of people hiring personal trainers and doing the research are women. First I must say that as a man, I cannot begin to understand the hurdles women face in reaching their goals. I have discussed the obstacles women face when training with some female trainees in efforts to understand their strife and encourage women who are apprehensive, to train the way they should. 

The biggest misconception women have when starting their fitness careers is that they need to train like women. Lifting pink dumbbells, and spending the majority of their gym time on the treadmill. Women are different than men, in most cases this is obvious unless you enjoy daytime talk shows such as Springer, and Maury. The biggest division between men and women, other than Y Chromosomes, are their hormones. Women have many amazing capabilities that men do not, and the same in reverse. The hormonal differences can be the biggest obstacle women face when trying to reach their fitness goals. 

Understanding your Hormones

For sake of the target audience, I will address only the effect hormones have in the female body.

Estrogen: In the female body, estrogen reigns supreme. Estrogen is essential for the development of female sex organs, and the regulation of menstrual cycles amongst many other functions.  The physical effects as result of estrogen are to limit height increases during puberty, and be highly catabolic (breaking down) in the limiting of muscle. 

Key Point: Estrogen limits muscle growth.

Testosterone: Testosterone in the endocrine system of females, is much lower than males. Testosterone is responsible for the anabolic (building up) of tissues in the body. Testosterone is responsible for libido, muscle building, and bone health. Testosterone levels in women are on average 5-10% of that in men. 

Key Point: Women have very low testosterone levels, so... lifting weights will not make you bulky. Men have a hard enough time adding muscle, you should be fine.

Cortisol: Cortisol is a catabolic hormone related to stress and reaches it's peak when you wake up and after strength training (putting stress on your muscles). Cortisol is seen as a evil hormone by many, but for those trying to lose weight it can be your friend, *if you do not raise insulin while cortisol is high. More on that later. Cortisol is key in regulating your thyroid, blood pressure and kidney function.

Insulin: Everyone is familiar with insulin, but many don't understand the function of insulin in the body, and even less know more than John Kiefer. Insulin can be the key to why you cannot see your toes, or the reason for ice-cube abs. Understanding insulin's function in the body and how to manipulate insulin for your gain can be the key to easier fat-loss or muscle gain. Insulin stimulates cells in your body to absorb glucose. The cells targeted by insulin are both muscle and fat cells, but you can learn how to manage insulin to force your body to take up insulin in your muscle cells and not in your fat stores. 

Hormonal Effect in Women

These hormones can tell you a lot. For the beginner female trainee's:

• You will not bulk up, if you are lifting heavy weights. Focus on strength and building lean muscle, muscle has many benefits.
• Cortisol is not always the enemy and can be used as a tool for fat loss if used correctly.
• Low-Carbohydrate diets are not the end-all-be-all of fat loss diets. You can use insulin management to better reach your goals. 

Hormonal imbalances can relate to where you store fat in the body, see what I mean in part 2.

For questions you want answered, topics you want discussed, or just like my posts contact me. 

Contact Me: www.alexanderfit.blogspot.com

www.facebook.com/bo.alexander.9

www.twitter.com/boalexander9

Efficient Exercise- The Future of Fitness

Efficient Exercise

Work Harder, and Smarter, and...... in less Time, with greater results.

I am a big fan of fitness, so much so that I write about it often. In fact, I would say it consumes most of my time and thoughts. Consume has a negative connotation, what is a good way to say that it in a positive way?  If you look at the well-known proponents of lifestyle and efficiency you think of biohackers like Tim Ferris and Dave Asprey. If you can get the maximum result in minimal time, look no further than Efficient Exercise.

How I discovered E.E.
I received an email from John Kiefer of athlete.io formerly dangerouslyhardcore.com , carbnite, carbbackloading, all-around bad-assness. The email was an interview with a up-incoming fitness facility with the next big thing in training, that is Efficient Exercise, and the ARx (formerly the CZT-V).

Efficient Exercise was started by Mark Alexander (no relation, but very nice guy) about 10 years ago, based on the premise of, you guessed it, Exercising in the most efficient way possible. The technology known as the ARx, short for Adaptive Resistance Exercise, is the coolest and most efficient way to train today. The best part about the ARx is you cannot fake it, or go through the motions, but instead train at a maximum force throughout the entire lift. The people behind Efficient Exercise know their stuff, and use the ARx technology to counter fluctuations in the strength curve.

I don't want to get into too much detail, but as Kiefer, Dr. Rocky Patel, myself, and many others can attest, the first thoughts when jumping on this machine are "wow" or "oh, shit." The biggest upside to this machine is that no matter what your fitness level is it will adapt the resistance to give you the maximum counter force with zero risk for injury. The machine reads your force output and provides the necessary force output. I tried this a month ago, and I am obsessed with the training modality of E.E. Watch and see for yourself as Keith Norris, E.E. Master Trainer,  uses the machine in a variety of movements. Listen to his reaction after the Deadlifts!



The beauty is, you can come in to Efficient Exercise, get your training done in under 30 minutes without compromising any intensity. If you are in the Austin or San Antonio area at any point, or coming down for PaleoFX this year, contact efficientexercise.com for a free consultation and see what I am talking about.

You can also see Keith Norris, John Kiefer, Robb Wolf, Nate Miyaki, Abel James, and many many more.

See the 2014 PaleoFX Austin speakers list here: http://www.paleofx.com/paleo-events/2014-austin/speakers


At Efficient Exercise, you do not have to compromise training hard when you are training smart.

Follow Efficient Exercise on Twitter or Facebook:
https://www.facebook.com/EfficientExercise
https://www.twitter.com/eexercise
Contact Efficient Exercise here to set up a free consultation: http://efficientexercise.com/contact/

Contact Me: www.alexanderfit.blogspot.com
www.facebook.com/bo.alexander.9
www.twitter.com/boalexander9

Reverse Pyramid Training

 Leangains founder Martin Berkhan has built the ideal male physique and through IF has maintained a year-round body fat percentage of 5-6%. This is often what bodybuilders cut down to for competitions. Showing every striation on bricks of dense muscle, Martin is a walking anatomy lesson. The guy is simply impressive.. Ok, Ok, I will get to the point.

 Martin Berkhan commonly suggests a RPT (reverse-pyramid-training) routine focused on strength accumulation. I know, it is hard to believe one can maintain arms that size with chins alone, but curls are not common in Berkhan's clients routine. Berkhan has built a physique and diet on simple concepts that are often over complicated by lurkers on his website. I received many questions pertaining to structure for training and fasting schedules.

RPT: Think of a pyramid, it's base (beginning) is the largest, working up to the smallest. So what do you think Reverse Pyramid means? Yep.. Your reps will start of lower and build up as you get through a single workout.

Example: Bench Press

• After warming up in roughly 3-4 sets building up to your last warm-up set around 75-80% 
• For your first set you should aim for 3-5 repetitions. Make this a very difficult set, 5RM weight. 
• Then after resting for 3-5 minutes, decrease the weight by 10% and perform a set in the 6-8 rep range. 
• If you hit 5 on the first, increase that weight next session, if you hit 8 on the second set, increase that weight next session. Work-up until you hit those numbers, then work up some more. 
• Use this template for all major movements, with a slight variation to dips, pull-ups, and chin-ups. 

  For Pull/Chin-ups, and Dips use the following scheme:
First set: Perform 3-5 Reps
Second Set: -10% from 1st set, perform 6-8 reps
Last set: Bodyweight, perform 12-15 reps.

Now for the prescribed template, given to some of Martin's Clients.
Disclaimer: Martin Berkhan tailors clients training programs to individual goals. This is a basic template given to one of Martin's clients, and in no way fully encompasses Martin's personal regiment. 

Back Day

Deadlifts - 2x3-5

Over Head Press - 2x6-8

Chin-ups - 2x4-6

Back-supported rows - 2x6-8

Close Grip Chin-ups - 1x6-10

Chest Day

Bench Press - 2x6-8

Inc DB Bench - 2x6-8

Barbell Curls - 2x6-8

Tri Ext - 2x6-8

Leg Day

Squat/Leg Press - 2x6-8

Hamstring curl machine - 2x6-8

Leg extensions - 2x6-8

Calves (any exercise) - 1x12-16 (Calves require higher loads and reps due to their ability to adapt to stress.)

Adapt the training to your specific goals, I understand to many experience trainees this will feel a bit light on volume. Well to that I say, lift heavier, lift as heavy as possible for the rep ranges. The template may be quick but it should be very intense. 

You can find more on Reverse Pyramid Training at http://www.leangains.com/search/label/Training

For the volume junkies, there will be an alternative routine for you, and you will like it!

For more questions, topics to discuss, or diet and fitness consultations you can contact me here or www.facebook.com/bo.alexander.9

or.... www.twitter.com/boalexander9

Lean Gains- Made Simple

Leangains, somehow is very complex to people. Without going into too much detail Lean gains goes as follows.

• Everyday whether you are training or not, you have a 16 hour fasting period, followed by an 8 hour feeding window. Keep these times consistent as possible. 

• Train as fasted as possible, Martin recommends BCAA's before training to prevent muscle breakdown. If BCAA's are not as accessible, many already have some form of whey protein powder, consume about 10 grams of this, but no more than that. No calories are to be ingested during the fasted phase, though coffee, calorie free sweeteners, diet soda and sugar free gum are ok (even though they might contain trace amount of calories).

• Fats and Carbohydrate relationship: To simplify further, try not to consume them both at the same time. Before training and on off days, consume protein, fats, fibrous veggies, and fruit. When you train you should limit fat intake after training due to the precedence of carbohydrate in the diet.

• Protein is most important factor. Consume at least 1g protein/ 1lb lean body mass. Limit the amount of protein to outside of whole food sources as much as possible. (Get from meat instead of powder.) 
• Most important factor is to know your maintenance calorie level. Get a bod-pod scan.  When altering your body composition you must reevaluate every few weeks. As your body changes, so do your energy requirements. 
• Bulking- If you are trying to bulk take your maintenance calories per week and add 1750 calories per week, equaling an additional .5 lbs. This is recommended to add lean mass and not as much fat.
• Cutting- For cutting it is essential to know that to insure fat loss you should eat at a deficit. Though the necessity of calories in/calories out is heavily debated, to ensure fat loss eat at a deficit. Take your maintenance calories and subtract the weekly total by 4000 calories. 

For example: a client of mine has a BMR of 2600 calories per day, consumes 2200 calories on training days, and 1800 on off days, resulting in an average weekly weight loss of 1.2 lbs. After 5 lbs of weight loss you should reevaluate your new BMR. 

Training 4 days a week, so (2200 x 4= 8,800) Off 3 days a week, so (1800 x 3 = 5400) 

2600x7= 18,200 - 4000= 14,200 (5400 + 8800= 14,200)   

Training Days: maintain roughly a -25% caloric intake (2600x .85= 2,210)

 Off-Days: Decrease by -30% on off days (2600 x .7 = 1820) 

For more info check out the Original Lean Gains Guide at http://www.leangains.com/2010/04/leangains-guide.html#comment-1266836279

Have your questions answered here, tell me what I missed, or Contact me. 

Coming Soon: Reverse Pyramid Training and Alternatives.

Let's Get Lean!

Contacts:

www.facebook.com/bo.alexander.9

www.twitter.com/boalexander9

 

Intro to Fasting

Introduction to Fasting

by. Robert Alexander

 In the States, it is common to start every morning with a big bowl of Lucky Charms. We need those carbs in the morning to make it through the day! 

John Kiefer, of Carb Backloading lore, explains how this model came about. https://www.youtube.com/watch?v=96aXxcimB7E
Surprise! It traces back to political influence by one, General Kellogg, sound familiar? Kellogg, following practices based on the Seventh-day Adventist Church. The company produced and marketed the hugely successful Kellogg's Toasted Corn Flakes and was renamed the Kellogg Company in 1922. Kellogg, with great influence in the government was able to push this product as an alternative to staple breakfasts of eggs, bacon and or sausage. Thus the morning carb feeds became the new staple and the first step to wide-spread obesity in America.

Fasting has been around forever, literally. There has always been times in which we cannot eat, whether it be due to lack of nutrient sources or simple factor like sleeping. With the emergence of Intermittent Fasting as a dietary tool for various body composition goals, there are many different fasting tweaks and variances. The variable is the difference in fasting/ feeding windows. Fasting is not for everyone and is solely my preference. Is it the best diet strategy? This is unique to the individual, for many yes, for others, no. If IF is not for you I would point you to I will discuss alternatives in a later post. As stated before, up until recently the american breakfast was predominantly protein and fats, meals like eggs and bacon, or nothing at all. Fasting protocols have come about with similar ideas such as this: carbohydrates are not needed and should be avoided unless coming after a resistance training session. Lean Gains for example: fats, proteins, vegetables should be 100% of your diet if you are not training or if you are eating before training. Your training must be challenging and include heavy resistance training. 

 I will simplify resistance training since many will think their struggle to bring all the groceries in one trip as justification for some cookies and ice cream. IT IS NOT. Your training should consist of the major movements (variations of deadlifts, squat, bench press, overhead press, chin & pull-ups) I add very few extra lifts other than those but based on preference and efficiency these are your bread and butter, instead of actual bread and butter. 

I will go into further detail on favorable training methods in other posts

Below are just a few fasting protocols, *the most common...

Leangains- 16 hours fasted/8 hours feeding window- ex:10-6, 12-8, 2-10, etc... Do the math. 

Leangains is a fasting protocol, developed and made popular by Martin Berkhan.

Eat, Stop, Eat- 24 hour fast, 24 hour feeding window- Literally: Eat one day, don't eat the next, eat the day after that.

Feast/ Fast Model- 5 days of the week eat maintenance calories, 6th day use a leptin spiking cheat day or re-feed, followed by a full 36 hour fast. Example: cheat day sunday, no food monday, eat again tuesday

This model is implemented commonly in many of John Romaniello's diet protocols and in some phases of his amazing book co-authored with Adam Bornstein, Man 2.0, Engineering the Alpha.

When choosing the optimum fasting method for you, like any diet, use whatever method allows you to remain consistent. Remember the most effective diet, is simple, repeatable, and should not cause stress. I prefer the leangains model because it is easier to fit all my calories in an eight hour window while still challenging to go over calories in the same time. 

Trust me there is more to come. Please if you have topics, questions, concerns with progress pertaining to this protocol or need advice regarding leangains, contacts are below, or leave comments. I aim to help you reach your goals and see your questions answered. Let's Get Lean!

Thank you, Robert Alexander, Alexander Fitness

Contact: www.facebook.com/bo.alexander.9

www.twitter.com/boalexander9