Intermittent fasting, What and How?

What is Intermittent Fasting? Intermittent fasting is a kind of eating pattern where you stay in fasted state (not eating) for 16 to 24 hours and feast ( eat ) for 6-8 hours. The main aim of this diet to me is to let our body adapt to using fats as energy and resting our insulin.

fasted workout
fasted workout

This diet is suitable for people who is looking to gain lean mass and for people who wants to lose fats. There is 2 to do the diet.

1. This will help people who has problem losing weight, and if your problem is with overeating or are hungry all the time. ( for those who have problem controlling the amount of food they consume)

You will only have 8 hours of eating window, normally this short period of eating time will restrict the amount of calories one can eat by about 1/4.

2. For those who are trying to gain mass like me, but are unable to eat alot. This way of eating will increase your appetite, so even after you stop your fasting diet you will find that you are able to eat more than usual.

If you are trying to gain weight you will have to try your best to hit the calories needed for you to grow! If you need 2500 calories, which is about 4 plate of chicken rice, regardless what you do you need to finish that 4 plate within this 8 hours time frame!

During your fasted period, it will be good to throw in a fasted workout, one of the best way is to workout. In this way, your body is low on glycogen and they using more fats as energy. You might find that you feel weaker or even tired during your first few workout. But hey, you have been using carbohydrates as your main source of energy for the past 20 years or more, give your body so more time to adapt.

For lean people 10% bodyfat and below, this diet will work effectively for you but you need to be able to eat. Force feeding yourself for the first few time will be hard, you might want to consider adding mass gainer so you are able to hit the calories.

For people with higher body fat percentage i would suggestion taking at least 6 to 10 gram of fish oil and 2 grams of vitamin C a day, when high amount of fats is burn, toxic is release. You might experience fever or you might get flu easily. Take those to boost your immune system.

So here are some of the photos after fasting. I believe that we can maintain a low body fat percentage throughout the year and still stay strong and we are able to do long distance endurance run with speed!

So try it and let me know how you feel after fasting. Do email me regarding questions on intermittent fasting!

Cheers, Stronger, Leaner,Faster, Longer

Burn more fats and stay leaner!

Heard of this – its not what you eat but the time you eat?

It’s all about how to let your body use more fats as energy to burn out those stubborn fats in your body! Now i am going to unveil to you how it is done!

So here is a simple story by me on how to burn more fats.

For example, you are going out shopping today, the item you are buying is $50 and your wallet only got $25, so naturally you will go to the bank and withdraw another $25 to purchase that item right? So if you are eating food before your workout, even worst high carbohydrate food! Your Wallet will be full! Minimum withdrawal from the bank (stored energy (fats)). Which is not what we want to achieve.

Your body will start leaning out on the arms and followed by your legs then your body, how gauge if the diet is workout is by the vascularity of my arms. This is something i read from the book, your body fats is stored in a way that you must be able to escape from danger if needed. So if thinking logically, the best place to store your fats will be the center. So arms, legs then tummy.

quad, legs, heechai, veins
quads with veins
veins, forearms, heechai,
veins of my forearms
shredded, 6 pax, abs, heechai, lean

To Optimize fat burn, here is my routine.

5am – consume 5gram BCAA 2.5 gram glutamine

515am – workout

615am – consume 5 gram BCAA 2.5g glutamine

10am – first meal
I always like to give my body a few hours buffer after workout to optimize fat lost, after workout your body is looking for energy to burn. But there is also a lot of other saying that immediately post workout you must consume protein and other stuff as it is the anabolic window. You just got to try everything and see what produce the best result for you.
Always keep an open mind and make some gains!

I normally get my information by reading books like Primal Blue print, website like leangains and Optimum Nutrition Sponsored Melissa Sarah Wee.