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!
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
Thank you, Robert Alexander, Alexander Fitness
Contact: www.facebook.com/bo.alexander.9
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