Time Restricted Feeding

Your Solution to Longevity and Shredding Fat

When you think of holidays, you probably don’t think of food deprivation. But, plenty of cultures have integrated fasting into their traditional observances, for millennia. Muslims around the world are celebrating Ramadan, a holiday which emphasizes fasting during daylight hours. Since the holiday essentially mandates time-restricted feeding, with food only being consumed before sunrise and after sunset, Ramadan has piqued the curiosity of the research world. What’s more, we also recommend time-restricted feeding. Therefore, it only seemed appropriate to dive into the topic of fasting this month and discuss the potential benefits that time-restricted feeding can have on our health and how it can help us reach our goals.

At breakfast, lunch, dinner and grazing for snacks throughout the day; we could be eating for a 16 hour. Increasing research is showing that we should narrow that window and give our body a chance to reset and cleanse itself. So we have to do get rest and clean our body. Let’s introduce time restricted feeding.

Timing for Restricted Eating

Time-Restricted eating is a type of intermittent fasting that limits your food intake to a certain numbers of hours each day.

Intermittent fasting is a broad term that refers to multiple specific eating patterns.

Each type of intermittent fasting includes fasting periods that are longer than a normal overnight fast of 8–12 hours.

“Time-restricted eating,” or “time-restricted feeding,” refers to when eating is limited to a certain number of hours each day.

An example of time-restricted eating is if you choose to eat all your food for the day in an 8-hour period, such as from 10 a.m. to 6 p.m.

The remaining 16 hours each day are the fasting period, during which no calories are consumed.

This same schedule would be repeated every day.

Matching this time with your circadian rhythm and internal clock also looks to be beneficial. Your eating clock starts the moment you ingest something that isn’t water. For most of us, that would be our first cup of coffee in the morning.

 Advantages

●        Easier Execution

Typically, intermittent fasting is conducted through alternate day fasting, which entails regular eating for most days of the week with 2 to 3 days of severely restricted caloric intake on non-consecutive days. The major downside of this method is the simple fact that those fasting days are hard. Dropping down to just 500 calories a day usually causes intense feelings of hunger and subsequent grumpiness — ultimately causing individuals to revert back to regular eating.

Once we get over the idea that we need to eat every three hours, adapting to this schedule of eating overshadows any other diet or routine.

Intermittent fasting is hard in the contemplation, of that there is no doubt. “You go without food for 24 hours?” people would ask, incredulously when we explained what we were doing. “I could never do that.” But once started, it’s a snap. No worries about what and where to eat for one or two out of the three meals per day. It’s a great liberation. Your food expenditures plummet. And you’re not particularly hungry. … Although it’s tough to overcome the idea of going without food, once you begin the regimen, nothing could be easier.”

●   Shredding Fat

 

For some people, time-restricted eating will reduce the number of calories they eat in a day. However, if you eat higher-calorie foods, you may not end up eating less with time eating.

In it’s simplest description, TRF keeps the bad weight off and keeps the good weight on. While using an eating schedule, it is much easier to decrease body fat and maintain or increase lean muscle mass.

The benefits were huge. Mean insulin levels dropped significantly, and insulin resistance dropped as well. Insulin is a driver of obesity, so merely changing the meal timing and restricting the number of hours you ate, and also by moving to an earlier eating schedule produced huge benefits even in the same person eating the same meals.

Most people who only implement this schedule, with no other change to diet or exercise, tend to lose body fat.

●   Chance of Cancer and Metabolic Disease

Caloric restriction and fasting have been key weapons in the fight against cancer and metabolic disease. There hasn’t been tons of research on these issues, but the future looks bright.

 Benefit of intermittent fasting for a normal healthy (disease-free) adult. Recent animal studies and a few preliminary human trials have shown a decrease in risk for cancer or a decrease in cancer growth rates.

In one study of time-restricted feeding during 9–12 hour phases, fasting was shown to reverse the progression of obesity and type 2 diabetes in mice. Obesity is a major risk factor for cancer, which may support fasting to treat cancer.

One study fed rats a high fat diet, put them on a time restricted feeding program, and didn’t reduce calories. This protocol helped to prevent metabolic disease in this group versus the control group.

Longevity

Calorie restriction (CR) extends life span and retards age-related chronic diseases in a variety of species, including rats, mice, fish, flies, worms, and yeast.

We can mention again, caloric restriction has been shown to increase the years of your life. When you are in a fasted state, your body looks for ways to keep you alive.

I don’t think many of us want to go on week long fasts to live a couple years longer. Good news for us is that time restricted feeding activates many of the same mechanisms that caloric restriction activates.

 

●    Save money and time

So, if you want to keep pasta, chocolate, and wine on the table while staying “on your diet,” it may be a palatable option and then we save our money.

When I first implemented TRF into my lifestyle, I found so much more time and dollars lying around. You are essentially wiping out one meal from your old schedule. Gone were the Cheerios in the morning or the late night pizza. Want to be creative? Need more hours? Implement a time restricted feeding schedule and watch yourself come alive.

Eating Timings

That is, if you started eating breakfast at 8 am, you didn’t, on average, stop eating until 10:45! Practically the only time people stopped eating was while sleeping. This contrasts with a 1970’s era style of eating at 8am breakfast and dinner at 6pm, giving a rough eating duration of only 10 hours. The ‘feedogram’ shows no let up in eating until after 11pm. There was also a noticeable bias towards late night eating, as many people are not hungry in the morning. An estimated 25% of calories are taken before noon, but 35% after 6pm. This is quite possibly the most popular eating schedule in the intermittent fasting world. It allows for an 8 hour eating window usually starting with a late lunch and dinner. Skipping breakfast is easier for most because lunch and dinners seem to be the most social times for each together.

My own Experiment

During the first 3-4 days, I was hungry for a few hours right before bedtime. After that, my system adjusted. I suffered no further discomfort except after especially intense exercise. On those occasions, I doused the pangs by drinking extra water or going to bed early. This is my own experience. I hope, is that you are your own experiment.

HOW TO GET ROCK-HARD ABS AND GAIN MUSCLE WEIGHT

Abs are made in the kitchen, not in the gym.. but also in the GYM

A physique that is muscular, defined and ripped is most likely to turn heads in the gym. Ripped and Rock-hard abs play the part of this whole physique package. No doubt, work on weight room floor is a must if you’re going to build muscle, but your diet is just as important – if not more so.

You can achieve your goals of gaining muscle and rock-hard, ripped abs by following some right principles, exercises and balance of macronutrients. Down below, I’ve incorporated few of these.

1. CONSUME GOOD QUALITY CALORIES

 It should be kept in the mind that Calorie surplus is the prior requirement for building muscles. But this doesn’t mean eating a huge quantity of ice-creams and hot dogs. Just 250 – 500 calories would be more than enough to get the job done; gain muscle. Now, in order to track out your daily calorie burn rate, use an online calculator like MyPlate, BMI calories or Calorie Mama App, etc. These platforms take in to account your body data like gender, weight and activity level.

Don’t go for high-calorie junk like sugars, refined carbs, and saturated fats when you are going to consume calories. Prepare high protein (lean) meals, including healthy fats and whole grains. For healthy fats, you can use dry fruits and avocados. IGNORE alcohol, fancy drinks and coffees; it will waste your calories.

2. LIMIT CARB INTAKE

In order to achieve a defined shape, you should reduce your carb intake. You DON’T have to go no-carb or even super low-carb to look defined. Modestly reducing your carb intake could result in getting rid of the stubborn fat! That fat that covers your stomach and prevents your six packs from showing. According to a Journal of Nutrition, it was observed that consuming 40-45 % of daily calories from Carbs boast positive effects on fat loss and distribution.

This is 200 to 215 grams daily for a standard 2,000 calorie diet. With such a plan you are still able to enjoy one or two pieces of whole fruit, a half cup of grains, such as brown rice or oatmeal, at most meals. In addition to that, you can still enjoy taking some daily dairy.

3. CONCENTRATE ON YOUR PROTEIN INTAKE

Do you know that a sufficient amount of your total daily calories comes from Protein? Proteins are the source of amino acids that enhance your muscle growth and repair process. It is recommended to take 0.72 – 0.91 grams of proteins per pound of body weight daily for bodybuilders and strength building athletes. So, if you are a person of 150 pounds, this amount is 108-137 grams of proteins daily.

I recommend you to divide your specific protein needs up among four or five meals. This could be done by eating two boiled eggs in your breakfast, grilled chicken breast in your lunch, flank steak in your dinner with low fat, Greek yogurt.

TIPS AND TRICKS!

Here is a key trick for boosting up the growth of your muscles. Schedule one of your favorite meals right after your workout! By doing so, not only you will replace your burned calories, but you will enrich your muscles with nutrients for growth and recovery. Add about 20-25 grams of proteins in this meal, a post-workout whey Protein smoothie made with fruit and milk could be a nutritious option.

4. COMPOUND MOVES

Massive, compound moves, such as squats and deadlifts will pay the PRICE! These types of exercises help you build muscles by multiple joint movements at once and activate many core muscles to define your shape. Try to do these exercises in terms of smaller, isolation exercises such as bicep curls. Make choices, and try to do at least one exercise that primarily focuses on major muscle group covering chest, back, arms, shoulders, hips, buttocks, and thighs. Some of the exercises that will definitely and effectively build your muscle include barbell squats.

  • Leg curls
  • Step Ups
  • Dumbbell shoulder press
  • Barbell rows
  • Dumbbell chest press
  • Dips

Down below, I’ve illustrated few tips on how to do these exercises to effectively build strong muscles and abs.

TIPS FOR WORKOUT

In order to constantly challenge your body and get positive results, you should vary your weight routine every month. Here are few effective tips for you to go through.

  • LIFT HEAVY

In order to get your muscles get bigger and stronger, you must challenge the muscle fibers to break down and tear off. When you are up to lifting weights, go for heavy ones that you can manage for at least five to six reps. Increase weights when eight reps feel easily doable. You need to do at least three sets of each exercise. Most importantly, give your muscles a little rest for the recovery and while in recovery mode, eat healthy food! That’s the way to go.

  • GIVE UP CRUNCHES

Here’s the thing! STOP DOING CRUNCHES all the time. You should train the superficial rectus abdominis, the front sheath of your abs. don’t burn your fats for the reason that they are relatively limited in their ability to sculpt your washboard belly.

You should increase ab-building compound exercises; do three to five extra ab-specific exercises per week. And, at each, include 5-10 Abs burning exercises. Down below, you will find exercises that focus on flexion, rotation and bending. You must try to do at least eight reps for each exercise before moving to the next.

THE LEG RAISES

This exercise targets both of your upper and lower portion abdominal regions. And, it requires the most core stability to keep from swinging.

  • Grab the “pull up bar” with an overhead grip or place your arms into abs straps.
  • Don’t just use your hands to pull yourself up and down. Engage your abs by pulling your belly button in toward your spine.
  • Raise your knees up past your hips and repeat it.

SPIDERMAN PLANK

  • This exercise is also a very effective exercise and targets particularly the deep transverse and the obliques.
  • Get yourself into the top of a push-up or a plank resting on your toes and forearms.
  • Pull the knee in and around the side of your body and lifting it up… Try to touch your right triceps with it.
  • Keep your body rigid and repeat the process by switching to the left.

ROLL-OUTS

This exercise could be very effective but hard for the beginners. Try the similar exercise with a stability ball instead, it will work!

  • Get your hands on the stability ball and keep your stomach strongly pushed in toward your spine.
  • Roll the ball as far as you can. And, after that, roll it inwards… That will be your one rep. Repeat the procedure.
  • Maintaining a rigid back is the key here. Make sure to do a set Do a set or two of the roll-out angling to the right and then the left to put more emphasis on the obliques.

CABLE WOODCHOP

Last but not least is the cable wood chop. Use a cable machine set at shoulder height to do so. This exercise burns your various muscles Such as the quadrates, lumborum, and obliques, which are responsible for twisting and contribute to a cut-looking middle.

  • Stand with your left side facing the cable machine and grab the handle with both hands. Step away slightly so you feel the tension and plant your feet hip-distance apart.
  • Keep your arms extended and twist away from the anchor point, to the right.
  • Control your return to the starting position so that you resist the rotation slightly, rather than get pulled by the cable. Do all the reps on one side and then switch direction.